LOOK LEAN, feel fierce 8
KICK-ASS MOVES TO MASTER
! n i W ORTH R W 0 0 1 $1 EA
INGAG K I H F O FROM R YS
sidents, 42 g NZ re e Excludins apply, see pag n conditio
HAIR REPAIR FOR SIZZLED STRANDS
HOW TO MAX YOUR GYM TIME
MARCH 2018
SLAY STRESS FAST (no ‘om’ required)
GO WILD! Hiking special
GET ULTRA FIT & SUPER HAPPY ON THE TRAILS
Salads that really satisfy p94
CRUNCHES + COCKTAILS THE NEW WAY TO DO #HEALTH
IN FORM & ON POINT.
Keep your form in check and your outfit on point in new season compression from SKINS. Available now at theiconic.com.au or on skins.net
CONTENTS March
On the cover
24 Crunches & cocktails Welcome to the new way to do #health 29 Go wild! Get ultra fit + super happy in the great outdoors 42 Win! $1100 worth of hiking gear from Rays 52 How to max your gym time Squeeze more from your sesh 60 Look lean, feel fierce 8 kick-ass moves to master 94 Salads that really satisfy Fill up on these recipes 110 Hair repair for sizzled strands 128 Slay stress fast No ‘om’ required 4
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LiveFIT
18
Quick hits The latest health news and trends at your fingertips 24 Viva la healthonista! Good times and good health can be friends 26 Check yourself The five personality traits that reveal errrything
HikingSPECIAL
30 Go wild Not sure if hiking’s for you? We’ve got five good reasons to take a walk this weekend 32 Walk this way How to prep for a trek 34 HIIT the track Bust out these moves to power up for the trails 36 Breaking ground Three amazing women share how one awesome trek changed their lives 38 Sole mate Everything you’ll need to gear up for the track 40 The track less taken Wander in Tasmania’s Maria Island, an unexpected beach paradise
ThinkFIT
44 Tune in, work out Add a little mindfulness to your moves 46 Get smarter Give your brain a boost with these healthy hacks 48 Month of mantras Mini hits of inspo
BeFIT
52 Make it count These tips will help you max out your next gym session 54 Lean machine Try these high-energy moves for an all-over tone-up 58 Gear up Buys to boost your #fitgoals 60 Fighting fit A martial arts workout for super strength inside and out 66 Better go to prehab How to nix injury before it happens 68 Power poses Yoga to have you channelling your inner queen in two minutes flat 72 Wise up your stride Your running FAQs answered by an expert 74 Squat goals Let’s get down with these safe squat moves
EatFIT
78 Flat-tummy feasts Dish up these recipes to beat the bloat 84 Fuel your workouts From meals to snacks to supplements, we break down nutrition for optimal results 88 Perfect balance How to get your hormones playing nice 92 Small and mighty The many upsides of microgreens 94 Super salads Sam Wood shares his nourishing and filling concoctions 98 Eat your vitamins Here’s to chowing down your daily dose of essential vitamins (oh, and it’s yum, too)
LookFIT
102 Trail blazer Hiking gear so cute the trees will look twice 110 Damage control It’s your crowning glory – so here’s the key to healing your hair post-summer 114 Style files Stock up on dream creams and sweet-as fragrances
TravelFIT
118 The world’s best walks Six spots to make tracks to, pronto 123 On the move Inspo and gear for your next big trip
RelaxFIT
126 Pure bliss Melt into a human bliss ball with this spa guide 128 Relax hacks Shortcuts to self-soothe in seconds
Every month
10 12
Ed’s letter As seen on Insta How you read WF, plus inspo for your feed 14 Cover model Witness the fitness that is this month’s model, Izi Simundic 100 Subscribe Get WF and save! 122 Next month Mark it in your diary 130 The last word Save it to your phone or desktop
PRIVACY NOTICE This issue of Women’s Fitness is published by Citrus Media. Citrus Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed of other Citrus Media publications, products, services and events. Our Privacy Policy is located at citrusmedia.com.au/privacy. It also sets out how you can access or correct your personal information and lodge a complaint. Citrus Media may disclose your personal information offshore to joint venture partners, service providers and agents located throughout the world, including in New Zealand, USA, the Philippines and the European Union. In addition, this issue may contain Reader Offers, being offers, competitions or surveys. Reader Offers may require you to provide personal information to enter or to take part. Personal information collected for Reader Offers may be disclosed by us to service providers assisting Citrus Media in the conduct of the Reader Offer and to other organisations providing special prizes or offers that are part of the Reader Offer. An opt-out choice is provided with a Reader Offer. Unless you exercise that opt-out choice, personal information collected for Reader Offers may also be disclosed by us to other organisations for use by them to inform you about other products, services or events or to give to other organisations that may use this information for this purpose. If you require further information, please contact Privacy Officer either by email at privacyofficer@womensfitness.com.au or mail at PO Box 20154, World Square NSW 2002.
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Photography Dave Wheeler Art direction Brooke Lyons Styling Jess Pecoraro Hair & Make-up Ania Milczarcyzk/DLM Model Izi Simundic/Scoop. Izi wears SKINS crop top, $69.99, tights, $149.99, and jacket, $119.99; Polar watch, $229.
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Expert panel Meet the pros lending their expertise to our pages...
What’s your go-to motivation booster? EDITOR Penny Carroll “A quick boogie – sometimes you just gotta shake it out”
Kate Wood chiropractor
bufgirls.com
healthspaceclinics.com.au
Dr Claudia Lee general practitioner
Brad McIntosh physiotherapist
“Sky g azing – it reminds me that creativity has no limits”
ART DIRECTOR Brooke Lyons DESIGNER Cynthia Lau SUBEDITOR Rebecca Hanley
“Definitely an upbeat T Swift song ! Currently on repeat: Getaway Car ”
FASHION EDITOR Jess Pecoraro
sydneyim.com.au
sydneyphysiosolutions.com.au
Caitlin Reid dietitian
Belinda Kirkpatrick naturopath
BEAUTY WRITER Constantina Demos
“The ocean! Nothing “Daily sunrise makes me DIGITAL COORDINATOR beach walks want to do all Tess Mol (and I get the thing s there thanks CONTRIBUTORS more than a to a 4.30am Kelly Baker, Sam Bailey, Sabrina Rogers-Anderson morning at coffee the beach” NATIONAL ADVERTISING MANAGER delivered by Carla D’Agrosa, 0415 096 252, my hubby)” carla@citrusmedia.com.au DIGITAL CONTENT MANAGER Odette Barry
PRODUCTION MANAGER Ian Scott FINANCIAL CONTROLLER Stuart Harle
healthandthecity.com.au
belindakirkpatrick.com.au
Blake Worrall-Thompson PT and wellness coach
Kate Kendall yoga instructor
blakeworrallthompson.com
activeyogi.com.au
Yolande Herring kinesiologist
Dr Lissa Johnson psychologist
“A good swim… cap, gog g les and ear plug s and I’m away”
DIRECTOR Jim Flynn Want to get in touch with the team? mail@womensfitness.com.au
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Women’s Fitness is published by Citrus Media, Level 2, 59 Buckingham St, Surry Hills NSW 2010 under licence from Dennis Publishing Limited. All rights in the title of this magazine belong to Dennis Publishing Limited absolutely and the title of this magazine may not be reproduced, whether in whole or in part, without its prior written consent. Certain content used in this magazine belongs to Dennis Publishing Limited and is used under licence. © Citrus Media. All rights reserved. Printed by Bluestar Web, 83 Derby St, Silverwater NSW 2128. Distributed by Gordon and Gotch in Australia and New Zealand. Price in Australia $6.95; price in New Zealand $7.99 (inc GST). All prices quoted in Women’s Fitness include GST and are approximate and in Australian dollars unless otherwise stated. Citrus Media accepts no responsibility for damage or loss of material submitted for publication. Please keep duplicates of text and illustrative material. For all subscription enquiries, visit subscribe.womensfitness.com.au; email subscribe@citrusmedia.com.au; or phone (02) 8227 6486 between 8am and 6pm (AEDT) Monday to Friday. Correspondence should be addressed to: Women’s Fitness, PO Box 161, Hornsby NSW 1630.
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PHOTOGRAPHY DAVE WHEELER; KIT HASELDEN HAIR AND MAKE-UP SARAH DAMICHI/DLM; JACLYN HNITKO/THE ARTIST GROUP
“Listening to an inspiring podcast or pumping 90s music!”
Libby Babet personal trainer
AUSTRALIA’S BIGGEST RANGE OF GROUP FITNESS CLASSES GOODLIFE.COM.AU
Ed’s LETTER
Wild & free HERE’S SOMETHING YOU WOULDN’T EXPECT the editor of a fitness magazine to say: I don’t much like gyms. I mean, they’re convenient, sure, and the equipment is great, and I like the classes! But I’m yet to meet one that doesn’t make me feel hemmed in. Give me a bootcamp by the beach or a long walk through the bush, though, and I’m happy as a clam. You too? I wouldn’t be surprised – research from Roy Morgan found that the number of Aussies going bushwalking has almost doubled in the past five years. But, I wonder, how often do you actually head off into the great outdoors? I ask because I know first-hand that life tends to roadblock our way into the wilderness. I’d consider myself someone who needs a good serve of greens (the nature kind) on the reg, but I don’t always manage to get my fix. In fact I was horrified to realise that my hiking boots, first worn for a seven-day hike in knee-deep snow in 2015, had been sitting idly in my wardrobe for two whole years. I’ve done a few bush walks and rambles since then, but no big, soul-nourishing, boots-required adventure. Luckily I managed to rectify this situation earlier this year (read about my
Maria Island walk on page 40). And after putting together this issue, which is packed with all the inspo and info you need to start or grow a hiking habit, I’m determined to make it a priority. The research alone is convincing enough: hiking in nature doesn’t just make you super fit – although wearing a 15kg pack up a mountain is a darn good workout. It also boosts your mood and health, calms your nervous system and – my favourite – gives you a sense of purpose on this big old spinning rock. What a beautiful gift from something as simple as putting one foot in front of the other. Of course, hiking might not be your thing, and that’s cool too. Maybe you’d like to dip into the “healthonism” movement? We look at how fitness is blending good times with good workouts on page 24. Or maybe a martial arts workout is more your style. This month, celeb PT Tiffiny Hall has put together a beginner’s Taekwondo session for WF, and it is So. Much. Fun. Um, when else in life do you get to pretend to be a ninja and yell “hee-ya” as you throw your best kick? “If you love feeling strong,
reaching goals and hitting stuff, martial arts is for you,” Tiff says. Tick, tick and tick. Can you tell I’m feeling adventurous this month? I hope this issue sparks some kind of wild adventure – on the trails, at the gym or anywhere in your life – for you too. Enjoy the issue!
Penny Carroll, Editor Follow me: penny.carroll Follow WF: womensfitnessmag
My hiking history
I’ve been flying the flag for walking since I was four…
That’s me on my very first trek with my family – we walked from Newcastle to Sydney to celebrate Australia’s bicentenary. 10
My first PROPER hike – the Overland Track in Tasmania, in deep winter.
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PHOTOGRAPHY PAUL TAINSH
Happy to be back on the trail on Maria Island in Jan, this time with my boyfriend (and best walking buddy) Paul.
Fast forward to 2014, exploring (read: getting lost in) the beautiful Dorset countryside in England.
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• NEW weekly believe content to engage your mind and keep you motivated
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Meet Izi Simundic This month’s cover babe is total #fitgoals…
My favourite workouts are really hig h cardio. I like high-intensity training
and love to fill my week with boxing and HIIT classes. I also mix it up with full-body bootcamp sessions a couple of times a week. I live in Bondi, so on the weekends I love to do a soft-sand run and a swim. When I’m travelling, I use Kayla Itsines’ digital books, so I can do 20 minutes wherever I am. It’s also really important to incoporate rest days into your week: I love practising yoga – especially a really slow yin class. 14
Fitness is a mental game… It makes me feel so good afterwards. It’s more stress-relieving than anything else – it helps ease any anxieties I might have and just makes me feel so mentally strong afterwards. For me, healthy is about how you feel. I think if you wake up and you have
this big endorphin release then the rest of your day is going to be amazing, you won’t even need a coffee! Health is not just about what you look like on the outside, I think that [appearance] is a really beautiful thing that comes at the end of the equation, and it starts with how you feel.
I fuel up with a smoothie in the morning. I blend mango, spinach, spirulina, avocado and almond milk. On the weekend
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I’ll have poached eggs and smoked salmon, fresh greens and sprouted toast.
I travel everywhere with a spiralizer! Zucchini pasta is my favourite
thing. I always bring my own food on flights and drink heaps of water.
The best way to explore a place is to walk. You get a better feel for a place
than just being in a car, so anywhere I am I try to utilise the time by walking. I love to horse ride as well.
I want to see where life takes me.
I want to do everything and I want to do it by last Tuesday! While you’re young, you can, and it’s so exciting. I don’t want to say no to any opportunities.
undic or keep up with im is iz @ a st In on i Iz Follow her travels on theeditorialist.com.au womensfitnessaustralia
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PHOTOGRAPHY INSTAGRAM @IZISIMUNDIC
YOU MIGHT ALREADY KNOW THIS PRETTY FACE… Izi, 24, scored her big break into the modelling world via Australia’s Next Top Model. In just three years, the economics student has gone on to make it her full-time gig, travelling the world for work and starring in a campaign for Bonds. But, whether she’s on the road or at home in Sydney, one thing remains the same: Izi loves to work up a sweat.
CHILL OUT YOUR OWN WAY
FIND THE ULTIMATE FAMILY CHILL OUT ZONE IN THE 7-SEAT ISUZU MU-X Isuzu MU-X families like to do things differently, so they need an SUV with enough space to bring the whole family along for the ride. With a powerful and efficient 3-litre turbo diesel engine, 430Nm of torque, 3.0 tonne braked towing capacity+ and a Terrain Command 4WD system, you can splash out on a family adventure every day. GO YOUR OWN WAY! Discover the Isuzu MU-X for yourself – visit your Isuzu UTE Dealer or isuzuute.com.au
+3.0 tonne braked towing capacity when fitted with an optional genuine Isuzu UTE tow bar kit. ^5 years/130,000km whichever occurs first, for eligible customers. Excludes accessories. >The Capped Price Servicing Program (“CPS Program”) applies to Eligible Vehicles with a Warranty Start Date on or after 1/1/15 at Participating Isuzu UTE Dealers only. The 5 years Capped Price Servicing covers the first 5 Scheduled Services for 16.5MY and later vehicle models for up to 5 years/50,000km (whichever occurs first). CPS Program is subject to change. For full terms & conditions and current pricing visit isuzuute.com.au/service-plus.
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LiveFIT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
GIVE A LITTLE
It’s true: scrolling through Etsy to find the perfect birthday presents for your friends can make your heart happy. University of Zurich researchers performed brain scans on study participants to find that giving, and even the mere intention of giving, resulted in more activity in the ventral striatum, the part of the brain associated with happiness. It didn’t matter how much was given, either, as participants who gifted small amounts also felt the benefits. So whether you’re dropping loose change into a busker’s guitar case or buying a cute “Lettuce eat plants” tee on Etsy for your vegan mate, being generous could just be the happiness boost you need. 17
Quick
HITS Enjoy a healthy body and mind with the latest in good living
Your girlfriends are good for your health
If you’ve been a bit slack when it comes to staying in touch with your mates, here’s another reason to organise a catch-up this weekend: new research shows that women who are close to friends, family and acquaintances are less likely to develop type 2 diabetes. Researchers behind the Dutch study aren’t exactly sure why social isolation is linked to the disease, but they encourage anyone at risk of type 2 diabetes to expand their social network (note: IRL rather than online). 18
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Lazy-day food prep
Keep these easy mixes in the pantry to keep the hanger away
Smoothie Bombs, $12.95 for tube of 5, thesmoothiebombs.com womensfitnessaustralia
Four Sigmatic Mushroom Coff ee Mix, $20, thisnaturallife.com.au @womensfitnessmag
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Bake Mixes Cacao-Chip Chia & Oat Cookie Mix, $12.95, bakemixes.com.au
$4.7BILLION
Good bytes
Use these handy apps to plan your next hassle-free adventure GOOGLE PHOTOS (free, iTunes & Google Play) Never worry that your photos are hogging up all the space on your phone – this app will store unlimited pics for you.
Try this…
Chia breakfast pudding Make ahead for an easy brekkie
CLARITY MONEY – BUDGET PLANNER (free, iTunes & Google Play) This smart app is like having a PT for your financial fitness, and it will help you track your spend habits.
SERVES 1
You’ll need… cup chia seeds cup milk of choice or coconut water zest from of orange orange segments, peeled maple syrup (optional)
CLUE (free, iTunes & Google Play) This stylishly designed period tracker is rated no.1 in its category by the Obstetrics & Gynecology journal.
Combine chia seeds and milk in a glass and set aside for 20 minutes. Add orange zest and segments. Top with maple syrup if using. For more recipes, visit planbuycook.com.au
Did you know…
Not only are dogs adorable, but they can also be trained to smell cancer. Numerous studies over the years have shown that dogs can pick up the unique odours emitted by cancerous cells, thanks to their 220 million smell receptors. While doctors admit it might be a long way off before our four-legged mates are officially used to help screen cancer – if ever – they’re hopeful that studying dogs can help them produce an electronic version of their sniffing skills as electronic nose machines, otherwise known as e-noses, in the future.
The amount of cash Aussies are expected to splurge on fitness this year womensfitness.com.au
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Australians’ no.1 health goal this year: stress less (followed closely by sleeping better.)
Fit diary
Sign up, show up and sweat it out at one of these coming-soon events
Source: finder.com.au, survey of 2,017 Aussies.
Culture club
8 April
ADD TO SHELF
The $1000 Project (Penguin, $34.99) YouTuber and financial planner Canna Campbell explains how she created a passive income to pay for a new designer handbag (or, as it’ll be in our case, to cover our activewear fund).
Mount Buller Sky Run, Vic
The ski resort village of Mount Buller swaps snow bunnies for endurance runners to host this alpine race. There are three lengths to choose from: the introductory 22km, mid-distance 36km and if you’re brave, the 45km ultra. runningwild.net.au
15 April
AMB 100, ACT
Rather race on wheels? Enter the AMB 100. Mountain bikers will love this single-track race, where you can opt for one lap around the 33km trail at Stromlo Forest Park, or up to five laps to complete 100 miles. rockytrailentertainment.com
TREAT YOUR EARS
The Balanced Blonde Wellness blogger and yoga teacher Jordan Younger interviews the people who have set her soul on fire, including “body whisperer” to the celebrities, Lauren Roxburgh.
PRESS PLAY
5 Quick & Healthy On The Go Breakfasts Head to Carly Rowena’s YouTube channel for breakfast smoothies you can make in under one (yep!) minute.
HIT FOLLOW
@mynewroots Whether you’ve decided to go vego or just want to do Meat-Free Mondays, this Instagram account has all the healthy recipe inspo you need.
20-22 April
High Country Women’s Cycling Festival, Vic
There’s nothing like a group of 100-plus girls to help you tackle the 7 Peaks Ride through Mt Buffalo. Toast to conquering the 20km cycle at the Celebration Dinner, then enjoy the next day’s workshops and hot yoga session. hcwcf.com.au
This off-road triathlon is held in picturesque Dunsborough, and includes a 700m or 1500m ocean swim in pristine waters, 6km or 12.5km coastline trail run and 11km or 20km mountain bike trail. rapidascent.com.au/xadventure
28 April
28 and 29 April
It’s Brisbane’s turn to host this legendary race, and thanks to the location’s varied terrain of bush, jungle and rivers, the organisers promise a unique Spartan experience. First-time racer? Sign up to the shorter 7km sprint. spartanbrisbane.com.au
Want your workout with a side of vino? For a different kind of winery visit, head to Caudo Vineyard to participate in this 12km obstacle course designed by ex Australian Special Forces personnel. As an added bonus, there’ll be a sangria waiting for you at the finish line. truegrit.com.au
Spartan Race, Qld
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21-22 April
X-Adventure Dunsborough, WA
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True Grit, SA
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Café culture
Academics have finally cottoned on to what we’ve all known for a long time: if you want to get us moving more, sweeten our exercise session with the promise of a latte with the girls at the end of it. Professor Dawn Penney of Edith Cowan University in WA reckons the social factor is such a huge element of women’s exercise, it should be emphasised over joining a sports club. “For many people, the social aspect of participation is the major appeal,” Penney says. “If the trend of less and less people taking part in formal sporting clubs continues, then we need to support informal sporting networks.” So if you want to skateboard or play Frisbee, she says go for it. Just don’t forget to add the post-workout latte to your exercise routine.
Why massages need to lighten up
If you’ve gotten used to deep-tissue massages or having elbows jammed in your back (thanks to your favourite Thai therapist), the idea of booking yourself in for a gentler massage might seem, well, unnecessary. But here’s something to consider: Swedish researchers observed that light-touch massage helped reduce the need for painkillers and lowered anxiety in patients who were terminally ill. The researchers say it could be because the feel-good hormone oxytocin is released as the skin is stimulated while stress hormones cortisol and nitric oxide are inhibited. Curious? Look into light-touch massage, such as lymphatic drainage and craniosacral therapy.
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One weird way to stress less
A new study shows that smelling a T-shirt your partner has worn for 24 hours (without having used deodorant!) can help reduce stress. Canadian researchers gave 96 women two unidentified shirts to smell – either worn by their partner or a stranger for a whole day, or with a neutral scent. After unknowingly sniffing their partner’s shirt, the women showed lower levels of the stress hormone cortisol than their counterparts. We’re just not sure how rummaging through your partner’s dirty laundry for a sniff would go down outside of the lab...
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21
Recycle your old gym threads
The water challenge
Clearing out your wardrobe to make room for new workout threads? If your preloved leggings, tees and old gym towels are too tatty to be donated to an op shop, drop them off at a H&M store instead. H&M will recycle them and turn them into products, like cleaning cloths, or new textiles that are used in H&M’s Conscious range. The planet thanks you.
Could you drink nothing but water for an entire month? We’re talking no coffee, sports drinks, juices or even herbal teas. That’s what charity organisation WaterAid is asking you to do this March, in order to raise money to help communities in Timor-Leste, Papua New Guinea and Cambodia access clean water. “The Water Challenge is a terrific opportunity to get healthy while supporting WaterAid to make clean water, decent toilets and good hygiene normal for everyone, everywhere,” Rosie Wheen, CEO of WaterAid Australia, says. Sign up at waterchallenge.org.au and try these tips to help you get by… Flavour your water with pieces of fruit (no sneaky shots of cordial, though! That’s cheating)
■
Chew on a coffee bean for a caffeine hit
■
Swap your morning tea for hot water with a squeeze of lemon
■
Buy a ‘Raise A Glass’ pass when you need a day off from the challenge (or a night out drinking – only for special occasions, of course!).
Hello, healthy lunch goals
Stuck for lunch ideas? Cancer Council NSW suggests a selection of protein, veggies, carbs, dairy and fruit to help hit your health goals.
Chopped watermelon and blueberries
Carrot cake oat biscuits
Phone it in
The science might still be out on whether phone radiation causes cancer, but in the US, the Californian government has decided to play it safe, offering these guidelines on minimising radio-frequency exposure from phones.
Veg gie sticks with tzatziki
Beef kofta and tabouli wrap
Visit healthylunchbox.com.au for the wrap and biscuit recipes, or for more lunch ideas.
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Water
■
Carry it in your bag, not in your bra or pockets
■
Use a headset to talk on the phone
■ Keep the phone away from your body if you’re streaming or downloading large files ■ While you sleep, switch your phone on to flight mode or keep it positioned a few feet away from your bed.
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COMPILED BY LIZZA GEBILAGIN PHOTOGRAPHY CHIA RECIPE AND IMAGE: PLANBUYCOOK.COM.AU, AMB 100: OUTERIMAGE.COM.AU, THINKSTOCK , GETTY IMAGES
■
eat hero ingredient
TACO TACO TIME TIME
i
i
SUBSTITUTE WITH CHOBANI® GREEK YOGURT FOR A HEALTHIER TAKE ON YOUR FAVOURITE RECIPES
If you’re struggling to meet your required daily protein intake, substituting high-calorie, high-fat sour cream for Greek yogurt might be a tasty solution. Loved by the weekend gym bunny and athletes alike, Chobani Greek yogurt (RRP, chobani.com.au) contains approximately 15.8 g of protein per Chobani Icons serve-with just 7.3 of fat, and its creamy texture offers the perfect accompaniment to almost any dish. Try adding a dollop (or five) to your fish tacos, for a heavy dose of essential nutrients including omega-3 fatty acids. We say si.
FISH TACOS
FISH TA
PREP TIME: X mins // COOKING TIME: X mins // SERVES 4
PREP of limeTIME: juice Xinma combined. Drain corn and pan until slightl Combine the av and remaining l bowl and mash Combine the flo seasoning in a l bowl. Turn the f mixture to coat. remaining olive frying pan over heat. Add the fi 2 minutes each golden and coo Drain on paper In a bowl, comb whole milk yog black pepper an Fill tortillas with corn, fish, avoca chilli. Top with d mixture and ser cheeks and chil
C UT & KEEP
CRUST-LESS ZUCCHINI QUICHE PREP TIME: 10 mins // COOKING TIME: 30 mins // SERVES 4
• • • • • • • • • • • •
Olive oil spray 75g grated zucchini 100g chopped broccoli ½ cup spinach 6 large eggs ½ cup plain Greek yogurt 1 teaspoon kosher salt ¼ teaspoon ground pepper 1 tablespoon minced garlic 1 tsp chilli flakes ¾ cup feta cheese Handful of basil to serve
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Chobani® Greek Yogurt is made
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Preheat oven to 200°C. Spray a 23cm pie dish with nonstick spray. In a large bowl, whisk together the eggs, yogurt, salt, black pepper, chilli, and garlic. Stir in the zucchini, broccoli, spinach and the feta cheese. Transfer the mixture to the prepared pie dish. Bake for 25-30 minutes or until golden-brown and a knife inserted in center comes out clean. Serve with basil if desired.
C UT & K E E P
NEED: » ¼ red cabbage, finely shredded » 1 tbsp Extra Virgin olive oil » 1 ½ tbsp lime juice » 1x 450ml can corn kernels » 60ml (1/4 cup) olive oil » 1 avocado, mashed » ¼ red onion, finely chopped » 2 tbsp plain flour » ½ tsp taco seasoning » 400g white fish fillets, cut into strips » 4 corn tortillas, warmed through » 4 tbsp Chobani whole milk yogurt » Pinch of black pepper » Pinch of salt » Fresh coriander leaves, to serve » Thinly sliced fresh jalapeno chilli, to serve (optional) » Lime cheeks, to serve
Follow us @ChobaniAu for more substitutition recipes
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VIVA LA
! a t s i n o health Healthy habits and good times are mutually exclusive no more, and we’re so here for the party
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LiveFIT BARRE OR BAR? YOGA CLASS OR CLUBBING? MOJITO OR MACA? Life is full of tough choices, but if you’re a healthonista, you’ll happily opt for both. You might not even know you’re part of the ‘healthonism’ tribe – the name for today’s mash-up of health and hedonism – but if your idea of balance is a green juice in the morning followed by gourmet burgers at night, there’s a good chance you’ve tapped right into this trend. “Alcohol, partying and dance are no longer seen as mutually exclusive to healthy living,” says Lucie Green, worldwide director of trend monitors JWT Innovation Group, who first spotted the healthonism movement. “We’re now putting healthy habits alongside fun, in a have-it-all way.” It has its roots in ‘mindful partying’, which seamlessly blends a healthy fitness routine with a healthy social life: think yoga workshops with kombucha cocktails to finish and cycle classes with live DJs. In fact, merging exercising with socialising has been a growing theme in the health world over the past few years: Insta-worthy events such as colour runs and the Wanderlust festival have turned workouts and wellness into a legit way to catch up with your mates, and it seems the concept is too tempting to ignore.
WORDS ROSALIND RYAN PHOTOGRAPHY GETTY IMAGES
THE HEALTHONISM SCENE
You don’t have to look far to find events, workouts and classes that tick the healthonism boxes. The Secret Yoga Society is one – their events pop up across Sydney (secretyogasociety.com.au) and fuse gentle yoga flows in candlelit spaces with a gourmet meal and wine to finish. “Yoga is awesome but rarely do we stop and chat to each other after class, and not everyone likes to go out and party, drink and socialise in that way. So The Secret Yoga Society was created as an alternative night out,” explains founder Gemma Mills. “We actually get a lot of yoga newbies – I think it’s seen as a great place to bring your friend who’s been keen to try. The emphasis of our events is placed on having a great evening rather than the yoga itself, so there’s zero pressure.” If your healthonism style is more upbeat, a Clubbercise class (clubbercise. com) might just be your perfect workout – it’s a fusion of dance, toning and combat moves with glow sticks, disco lights and a soundtrack of club hits, now on offer in locations in Sydney, Melbourne, Adelaide, the Gold Coast and Perth. And you don’t even have to wait till after your workout to enjoy a drink – beer yoga, a German take
on the practice that incorporates pints with poses – is a real thing, and it’s increasingly bubbling up at festivals, breweries and pubs around Australia. It’s not just about quirky classes, but the lifestyle – healthonistas are likely to team a tough HIIT sesh with an indulgent meal at a fine-diner afterwards, or order their superfood smoothies ‘dirty’ (that is, with a shot of espresso). Choosing the healthy option is cooler than ever, and it no longer means missing out on life’s pleasures.
CHEERS TO GOOD HEALTH
Given how happily the world has embraced beer yoga, it’s no surprise that a healthy take on drinking is a core element of healthonism. Athleisure giant Lululemon even launched a limited-edition beer last year! And while ingredients like kombucha, coconut water and cold-pressed juices are routinely making their way into cocktails, one health-obsessed Aussie is taking the concept a step further: late last year, publican Tracey Lester launched Superfluid at The Carlton Club in Melbourne. The café serves up a range of vibrant, coldpressed juices, tonic shots and organic treats so punters can order a delicious and healthy option if they’re steering clear of booze, or grab a powerful hangover cure on their way home. While the usual advice is to avoid alcohol if you’re serious about fitness, there’s some evidence the healthonistas might have got the mix right. A study published in Health Psychology reveals people tend to exercise more on the days they drink more. Researchers were baffled – you’d think we’re more likely to hit the gym the day after to compensate for the indulgence – but it seems we’re inclined to push ourselves much harder during a workout when we can reward ourselves afterwards with a few drinks with our mates.
BALANCING ACT
So, is healthonism actually healthy? “If you can keep both parts of that lifestyle going, in theory it’s balanced,” says nutritional therapist Ian Marber. “But how long can you keep it up for? As you get older, it takes your body a lot longer to recover, whether that’s from a night out or from doing a tough workout.” One devoted healthonista reveals she learnt the hard way how important it is to strike a balance. Personal trainer Alison Williamson, 36, recalls her tipping point: “I once had to dash out of teaching a Body Pump class to be sick after a night out.
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6 signs you’re a healthonista 1 Your morning-after
routine involves yoga and coconut water, rather than coffee and painkillers.
2 If it’s not bright enough to be seen at a fitness rave, it doesn’t make it into your workout wardrobe.
3 You’ve seen a sunrise twice in one week: once getting home from a night out and once on a run.
4 The shelves in your
kitchen are groaning with coconut oil and almond butter, along with artisan vodka and organic wine.
5 Your ideal holiday is two weeks: one for partying, and one for detoxing.
6 Your Instagram feed is a mix of workout snaps, sunsets, green juices and juicy burgers.
Since then I’ve become a lot more mindful,” she says. “Now I look after my body and I bounce back from partying much faster than others – I’ll even take my own healthy food to festivals. My friends laugh at me barbecuing marinated fish for breakfast while they have a bacon roll, but I know I wouldn’t be able to party the way I do – and recover so quickly – without it.” Some experts express concern that we’re using our active lifestyles to justify excessive habits. “People will find ways of using one to rationalise the other,” notes Green. “We want more options to go clubbing and ‘erase our sins’ afterwards.” The good news is, if you can enjoy both without going overboard, you’ve found the key to a truly balanced way of life. “It’s not very exciting, but the answer really is moderation in all things,” says Marber. So, go ahead and enjoy it all. We’ll see you at the barre and the bar! @womensfitnessau
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LiveFIT be on their own, but usually prefer going out. “If you’re an extrovert, try not to lose yourself in other people or in the constant search for praise,” says Gibson. “Make time for quiet reflection and spend time alone.”
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SENSITIVITY Are you a worrier or a warrior? “This trait describes how responsive you are to negative situations such as threats and criticism,” says Gibson. “A sensitive ‘worrier’ is cautious, to try to avoid feeling hurt. A warrior type is more relaxed, emotionally stable and willing to take risks.” If you’re very sensitive, “You may need to be careful with yourself. Avoid stress and watch out for beating yourself up or taking criticism too hard.”
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CONSCIENTIOUSNESS How well do you control your actions and work steadily towards a long-term goal? Highly conscientious people make and stick to plans, keep their promises and live according to their principles. If you’re low in this trait, you’re probably good at coping with uncertainty, and accepting that others aren’t perfect. “But you may struggle to behave in a way that’s consistent with your values,” Gibson explains. “Be honest with yourself and accept your failings.”
4 CHECK YOURSELF HOW WELL DO YOU KNOW YOURSELF? That’s not a trick question – it’s easy to go through life knowing exactly what foods, workouts and coffee order tickles your pickle, while skipping merrily over the big self-discovery stuff. The thing is, learning more about your personality traits will help you live life to the full and achieve your goals. “To know yourself you need to know what your mind gets up to when you’re not paying attention,” says Andy Gibson, author of The Mind Manual (Octopus, $19.99). He suggests looking at the traits in the ‘big five’ model of personality. “All the traits are healthy and normal,” Gibson 26
explains. “Comprehending the basic patterns in how you feel and how you react can help you understand what you need to feel happy and comfortable.” Use this cheat sheet to get a sense of where you stand in the spectrum of traits, so you can make better decisions and take care of yourself in areas that challenge you.
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EXTROVERSION If you’re introverted you’ll be good at listening and observing, but prefer not to be in the limelight. Extroverts, on the other hand, love social engagements and being noticed. Thrillseekers, they can
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OPEN TO EXPERIENCES If you love to travel, have a wide range of interests and enjoy learning new things, it’s likely you’re high in openness. “If you prefer familiar situations and dislike change, you’re probably lower in openness,” explains Gibson. “But, you may also be better at appreciating what you have and upholding traditions.” It’s important that those high in openness don’t get too caught up in their quests for knowledge and experiences. “Sometimes it’s important to stick with things and preserve what works,” Gibson says.
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WORDS EVE BOGGENPOEL PHOTOGRAPHY THINKSTOCK
Find out what makes you tick to make your life easier
AGREEABLENESS Do you keep the peace at all costs? If you’re high in this trait, you tend to be trusting and forgiving, but may have trouble expressing your needs, as you fear upsetting others. People with low levels of agreeableness can lack empathy and ignore social rules. They can be tiring to be around as they assert their opinions. “If you’re high in agreeableness, experiment with telling people how you feel, and talking about what you need,” tips Gibson.
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Hiking Guide POWERED BY
HAVE THE
hike of your life
PHOTOGRAPHY GETTY IMAGES
Ready for an adventure? Step right this way. This month we’re celebrating the simple joy of walking in nature, and the incredible mind and body benefits it brings. Whether you’re a first-time hiker or a seasoned trekker, we’ve got all the inspo, tips and workouts you need for a walk on the wild side.
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GOWILD
Number one reason to get your boots on? It’ll do your fitness good. Now we’ve got that out of the way, get ready to explore hiking’s hidden benefits…
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Hiking Guide POWERED BY MAKE YOU HAPPY 1 IT’LL
You’re on top of a mountain, the views are out-of-this-world and all you want to do is break out into song, Sound Of Music-style. You’re high on life, and scientists say this heightened sense of joy is simply one of the effects of nature. It’s “fuel for the soul”, according to a University of Rochester study, and like coffee, it’s found to give you a natural buzz that makes you feel more alive, energised and enthusiastic about life (minus the 2pm crash). An outdoor sweat sesh, aka “green exercise”, can “improve self-esteem and mood, compared to exercise done in other settings,” says Dr Tristan Snell, lecturer and researcher of Environmental Psychology at Monash University. And don’t be afraid to get a little dirty! Researchers from the UK found that soil contains a friendly bacteria with the potential to activate neurons in the brain that release the happiness hormone serotonin. Hello, mud bath!
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YOU’LL FEEL TOTALLY ZEN
If you just can’t control your monkey mind, swap your weekend shopping marathon for a 90-minute hike in nature and you’ll decrease negative thoughts, according to Stanford University. “Nature restores fatigued physiological processes, and in doing so, reduces anger and stress, improves mood and heightens our sense of wellness,” says Dr Rebecca Patrick, lecturer and researcher for Health, Nature and Sustainability Research Group at Deakin University. “Fifty per cent of the world’s population now lives in urban environments
and studies show those who do experience more mental health disorders than those living rurally,” adds Dr Snell. Before you boot up, suss the most scenic route first. “Views of a landscape, green plants, trees and water are proven to elicit more positive experiences,” says Dr Snell. If bush-bashing isn’t possible for you, a 30-minute park walk will still up positivity, according to the University of Queensland.
FIND MEANING 3 YOU’LL
Want to feel enlightened without sitting cross-legged for hours? Head for the hills. Trekking in nature is found to foster a sense of connectedness and deep life satisfaction, according to research from Carleton University. “When we hike in nature, it provides an escape from the day-to-day, allowing a powerful change in perspective and ‘peak’ and ‘flow’ experiences, which can lead to feelings such as oneness and euphoria,” explains Dr Snell. “‘Peak’ is a spiritual experience that involves loss of time and space, [and increased] ‘oneness’ and positive outcomes; while ‘flow’ is more common in sport and describes the focus, energy and immersion we experience in an activity.” When we enter this mode, Dr Snell says, “we are able to restore our attention, reflect on our life, goals, priorities and see infinite possibilities.” Definitely worth the effort.
BOOST YOUR HEALTH 4 IT’LL
Hiking is an easy way to reset your body’s natural equilibrium. “As humans we’re hardwired to want contact with nature, not
concrete,” says Dr Patrick. “We depend on the environment to feel sustained – for example, trees provide fresh air.” This innate connection is known in science as biophilia. “Biophilia explains that as humans, we need to feel connected to nature in order to be healthy,” says Dr Patrick. “By connecting to nature we can restore and optimise our suppressed or fatigued physiological processes.” The Japanese are way ahead of us when it comes to tapping the power of nature. ‘Shinrin-yoku’, also known as forest bathing, is a popular Japanese pastime that’s been shown to lower heart rate (thereby reducing stress). Nippon Medical School found that forests emit essential oils known as phytoncides that boost immunity, and can also up our NK cells (which release anticancer proteins), in some cases by up to 50 per cent.
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IT’LL STRENGTHEN FRIENDSHIPS
If you want to make your friendships last, go forth and conquer a mountain together! The University of California found when we’re surrounded by a landscape bigger than ourselves, we experience awe, taking focus away from ourselves and instead towards what or who is around us, creating stronger social connections in the process. And the more beautiful the backdrop, the kinder we’ll be to each other. In a separate study, researchers from the University of California found that people exposed to beautiful nature scenes were more trusting and willing to help others versus those who saw less inspiring scenery. Yep, friends who hike together, stay together!
WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES
HAVE A HAPPY HIKE
FUEL RIGHT
Pack a protein bar. “Your body needs adequate protein for muscle repair. A good bar should contain iron, vitamin B12 and salt,” says nutritionist Veronika Larisova. Try Chief Bars ($17 for 3-pack, eatlikeachief.com).
Make the most of your adventure with these tips STRETCH MAKE IT CONTROL OUT MINDFUL YOUR CORE
“Climb steep trails faster with calf prep. Stand backwards on the edge of a step, and let your midfoot and heels hang over. Lower down to a calf stretch, hold, then raise up. Repeat x 10!” says WF PT Libby Babet. womensfitness.com.au
“Use all five senses – what can you see, hear, smell, feel, taste? Think, ‘this step right now is the only one that matters,’” suggests mindfulness coach Ashley Hunt (ashleyhunt wellness.com).
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Stand tall! “You use your core a lot, so for postural support, lift through your middle, slightly drawing in your lower belly and switching on your shoulder blades to stay straight as you hike,” says Babet.
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KEEP IT CLEAN
“If you top up at a creek along the way, add Aquatabs [water purification tablets] to kill off any germs,” says Tom Allwright, hiking guide and founder of Adventure Abroad (adventure abroad.com.au). 31
WALK Y A W THIS
PHOTOGRAPHY THINKSTOCK
Never been hiking? Trekking expert Di Westaway from Wild Women On Top shares her adventure-prepping guide
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WE’RE OFTEN TOLD if we want to stick to a fitness routine, we need to find a workout that’s fun. But there’s no denying that burpees are hard and HIIT hurts. The solution? Find exercise that doesn’t feel like work. Enter hiking. The desire to journey through the great outdoors, known as wanderlust, is in your DNA. We humans were born to move. Hiking helps your heart, buffs your bum, tones wobbly bits, increases suppleness, builds balance and maximises memory. And, most importantly, it’s great fun. When you hit the trail with friends, you don’t even notice yourself puffing and panting – you’re so immersed in great conversation and the magic of nature. That makes it a complete mind, body and spirit workout like no other. Plus, hiking adventures provide the perfect goal to keep you motivated. If you’re the type to flake on your 6am bootcamp or ditch a workout for wine, you need something to strive for, like climbing Cradle Mountain in Tasmania, or hiking to Machu Picchu in Peru. A big, hairy, audacious goal will give you a reason to train, and that motivates you to move. Even better if you’re doing it for a purpose, such as for charity – it means you’re less likely to quit, because someone else is relying on you, and as a bonus, you get feel-good hormones from giving back! If you don’t know where to start, don’t worry. Hiking is for everyone – and it’s addictive. Here’s what you need to do to get ready for your first adventure.
PLAN FOR IT
Start with your goal and work backwards. So, if you’re planning to tackle the 2228m summit of Mt Kosciuszko, pick out a weekend with your friends, dust the cobwebs off your Girl Scout compass, and get some training dates in your diary. It’s a good idea to start training at least 12 weeks prior to your adventure, because you’ll have way more fun if you’re properly prepared. Test your boots, your pack, your hydration system and your favourite snacks. Take four weeks to build a hiking base, four weeks to ramp it up and four weeks to fly. If you chose an iconic hike like Coastrek, the Great Ocean Walk, the Scenic Rim, the Heysen Trail, the Cape to Cape Track or Oxfam Trailwalker, rope in some buddies and sign up together. Then plan your monthly,
weekly and daily solo and group training sessions. They might look a little like this: Monthly: Once a month, plan a full-day Sunday hiking adventure. Get a date and go exploring wild places. Weekly: Aim for two 30-60-minute moderate-intensity interval hiking hits (check out the moves over the page or download the Luvmyhike app at luvmyhike.com for inspiration). Schedule in one 2-4-hour hike with lots of hills. And don’t forget to add on a couple of yoga, Pilates, swimming, cycling or dance sessions to balance out the work. Daily: Do a little something every day that makes you feel good – nourish your body, move often, sleep well, meditate more, get into nature, have a giggle, be grateful and turn the tech off. These small habits will make all the difference to your big goal by setting up your mind and body for success.
TRAINING TIME
It’s important to replicate the exact activity you’re training for. If you’re planning to climb a mountain, hike hills and stairs. If you’re planning a 60km trek, do distance hiking. The most effective way to train is a combination of cardio, strength, moderate-intensity training, endurance, agility and flexibility, on all kinds of terrain. Seek out different terrain by exploring your nearest coast, rocky trails, parks, peaks, lookouts, lake tracks and nature reserves. You’ll be amazed at what you discover. Open Google maps, tap the satellite view and go wild. Make sure you always stay on marked trails so you don’t get lost! To get stronger and get used to walking with some weight, fill up your backpack. Stuff it full of special treats – water, bliss bars, chocolate, fresh berries, gourmet lunch, herbal tea and a thermos and a picnic rug. Ensure your pack is well balanced (it shouldn’t fall over when you stand it on the ground) with the heaviest items secured close to your lower back.
KEEP IT SAFE
Unlike many higher-intensity forms of exercise, hiking injuries are rare, because you’re using your body naturally. However, sore knees and blisters are pretty standard for new hikers. Knee pain is usually caused by overuse, poor alignment and weak muscles. To prevent sore knees, build
Hiking Guide POWERED BY
up gradually with correct alignment, use trekking poles for long distances and if your knees start to niggle, seek immediate advice from an exercise physiologist. Listen to your body: if it hurts, don’t do it. And remember, your body heals best with eight hours of sleep. You can prevent blisters with well-fitting trail shoes or boots, fresh socks, liners and/or a swipe of pawpaw cream to reduce friction. Whatever you do, don’t ignore a blister – if you feel a rub, treat it straightaway. Prevention is way better than cure. Don’t forget to stretch before, during and after your hike. Drop into a calf stretch on a rock while enjoying a stunning sunrise, tip into a quad stretch while your buddy is going to the loo, or do a standing hamstring stretch while you’re recovering from a big hill climb. It’ll go a long way towards keeping your body limber and supple on the trail and preparing it for the big challenge ahead. Once you’ve caught the hiking bug, explore skills such as rock hopping, rock climbing, navigation and maybe a few survival tricks, and you’ll be ready for wherever the trail ahead takes you.
HIKING HACKS Use these smart tips to get a head start
Save time by hiking up and down stairs, ramps, trails, parks or sandy surfaces near your home, adding 500g to your backpack each week. Embrace all weather to build resilience and test your gear – nobody wants a leaking raincoat halfway up a hill! Ditch the gym and work out in the fresh air – it’ll help your body adapt to the great outdoors, and you’ll score the benefits of nature.
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HIIT the
TRACK This workout will get you strong for the trails
SUPERSET 1
1 STEP-UP
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Holding a dumbbell in each hand by your sides, stand with one foot on a step in front of you, the other foot on the floor. ■ Push through your heel to extend your front leg and stand on the step, with your weight in the front foot only.
ater You can hold w bot tles instead of dumbbells if you’re doing this outdoors
RECKON WALKING IS EASY? WAIT UNTIL YOU TRY A MULTI-DAY TREK. Climbing up mountains, scrambling down rocky trails and lugging a pack over long distances is anything but a walk in the park. This workout will help you get strong for your hike – it targets your all-important butt and thigh muscles and challenges your core and agility (to keep you steady on uneven ground), while the high intensity will push your endurance. Take it to the park for an extra dose of the great outdoors. HOW TO DO IT: Start with the first superset and do 10 reps of each move back-toback. Take a short breather then repeat, knocking off two reps each circuit till you’re down to 2 reps. Rest for a minute then follow the same pattern for supersets two and three. YOU’LL NEED: 2 dumbbells, step
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2 MOUNTAIN CLIMBERS
GREAT FOR: CORE, HIPS, LEGS, UPPER BODY, CARDIO Technique knee towards your chest. ■ From plank position, bring one ■ Complete the action with both knee towards your chest. Keep legs to complete one rep. your back leg straight. Continue moving fluidly ■ Jump to switch leg position so throughout. that your opposite leg is straight and the other is bent with your
Keep your hands below your shoulders
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Hiking Guide POWERED BY
SUPERSET 2
1
SKATERS
GREAT FOR: BOTTOM, THIGHS, CORE, SIDES ■ Leap fl uidly across to the Technique ■ Start with your feet right, performing the same together, then leap to the action. This is one rep. left as far as you can, landing on your left leg in a slight This is a great squat and hovering your move to build right leg behind you.
2 PLANK JACK
GREAT FOR: CORE, SIDES, SHOULDERS ■ Keeping your body as Technique ■ Start in plank position on still as possible, jump your your elbows with your body feet out to just wider than in a straight line from head shoulder-width. ■ Jump them together, to heel, and your core and then repeat. shoulder blades engaged.
your agility
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Search for womensfitnessau on Spotify to get this workout’s matching playlist!
SUPERSET 3
1 WALKING LUNGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Holding a dumbbell in each hand by your sides, take a large step forwards, bending both knees to about 90 degrees with your back knee just above the floor. ■ Extend your legs and take another step forward straight into another rep. ■ Continue stepping forwards each rep.
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PHOTOGRAPHY DANNY BIRD
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2 PUSH-UP SHOULDER TAP
GREAT FOR: CHEST, ARMS, CORE Technique ■ Start in plank position on your hands. ■ Directing your elbows behind you rather than out to the sides, bend your arms to lower your chest to the floor, keeping your body in a straight line throughout. ■ Push back up to the start, then tap your left shoulder with your right hand. Repeat, this time tapping your right shoulder with your left hand. Alternate sides with each rep.
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BREAKING GROUND Proof that a hike can be life-changing = these three women, who found new and happier paths while walking in the wilderness
Caro moved to the Blue Mountains in NSW to have these moments more often.
Producer Caro Ryan, 45, from NSW, discovered her calling when she embarked on a wild bush adventure in her twenties. “My life changed completely when I went on a four-day hike in an area of Declared Wilderness called the Budawang National Park. It’s a relatively unknown area west of Nowra, next to its big sister, Morton National Park. I was working for a company that offered employees the opportunity to go on an experiential outdoor leadership training course and while I was motivated by improving my capabilities at work and learning new skills, I was also inspired by a deep and long-suffocated adventure gland. I was overweight, unfit and although I’d always loved the idea of adventure, I didn’t know how to experience it in my everyday 36
life. Over the course of that four days, deep in the Budawangs, I felt constantly out of my depth and the slowest in the group. My breakthrough came while I was sitting in a cave overhang where we camped each night. I remember looking out over a valley, lush with a million types of vegetation I’d never seen before, my body aching in rebellion of having carried an 18kg pack 12km to get there… and I broke. The tears flowed steadily as I realised that my body, that I’d felt let down by and ashamed of for so long, was actually capable of achieving great things. I came back knowing I wanted more – I just wasn’t sure what ‘more’ was and where to find it. Thankfully, everything turned around when I read about bushwalking clubs. I joined the Sydney Bush Walkers
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club. I’m now a search commander with Bush Search and Rescue NSW and I started a website (lotsafreshair.com) in 2012 to help inspire and educate people on how to get into bushwalking safely. My YouTube channel is full of how-tos and inspo for hiking in Australia and globally. After the huge change that discovering hiking had on my life, both physically and mentally, I couldn’t help but give back. I was so thankful to all the leaders from the club who had taught me about navigation, bushcraft, endurance and survival that I wanted to share this knowledge with others – and hopefully inspire them to discover what hiking can do. It’s helped me find my purpose: to connect people to nature and help them discover parts of themselves they never knew existed.” @womensfitnessau
AS TOLD TO PENNY CARROLL PHOTOGRAPHY KIERAN BABICH
“I found my purpose on the trails”
Hiking Guide POWERED BY “Hiking helped me beat depression” Kylianne Farrell, 29, a mental health personal trainer from WA, discovered her mighty inner strength on the Kokoda Track. “While hiking the Kokoda Track in 2012, I had an epiphany about the power of movement in the battle against mental illness. I was first diagnosed with depression and anxiety in my late teens, and I did the walk at a time in my life when it had reared its ugly head again. A close friend suggested that we should book the trek and she swooped in and organised the whole trip, training with me and offering support. While the walk was gruelling physically, mostly it was a mental battle. On the track you are thrown physical and emotional
challenges – things that you’re not in control of, which is anxiety’s worst nightmare! What you are in control of is the way you respond to them. I realised that I had all I needed within me to kick depression and anxiety’s butt, because each day on that track I was using strengths I didn’t know I had to get me through. While trekking I felt inspired – like I was about to be a part of something much bigger than myself. One particularly hard day – I think we had hiked for about 12 hours – I had this lightbulb moment that I needed to combine counselling and fitness to help empower other women to move to feel better. I returned home and while I was studying counselling, I enrolled to complete
my fitness qualifications. Through my business, The Movement Room (themovementroom.com.au), I now offer eight-day hikes for women to move for mental health, to come and get curious, get creative about their challenges, to reconnect to their strengths and find the messages in their experiences. Personally, I became someone who was no longer defined by their diagnosis of depression and anxiety. Hiking is an adventure and each hike brings with it opportunities for growth. For those who struggle with mental health, life can feel dark and hopeless. Hiking helps you take the steps to rewrite your story, and that’s incredibly powerful because when there is a focus on the future there is hope.”
“I walked into a great business idea” Mindset coach Clare Desira, 36, from Victoria, had her best career breakthroughs while trekking in Nepal and Peru. “While recovering from a knee injury, I booked in to do a 12-day walk in the Langtang Valley in Nepal with my bestie. I knew I needed something exciting to focus on when rehab got repetitive and tough. The walk was the ultimate combination of the things I love: movement, fresh air, discovering new things, connecting with people and achievement. It changed the way I travel and since then I’ve hiked the Inca trail in Peru and the ultimate walk, the Camino de Santiago. I was working as a business analyst at Telstra when I did the Nepal hike. It was there that I came to the realisation that I was supposed to be doing different work. I realised I was most excited and alive when I was sharing what I was learning in the personal development space, so when I returned I moved from my business analyst job at Telstra to a community team role at NAB – that was the start of bridging my corporate experience with my passion for personal development. Later, when I was in Peru on the Inca trail, at the end of each day I would write down five positive memories, and while other people were interested they weren’t
convinced they could find five memories in each day. I knew then there was a need for a product to disrupt unhelpful thinking and guide us to focus on what is most important to us. I wanted to fuel positive, encouraging and productive thinking, so my idea was to share questions that would help people to train their brains to see the positive moments in their days. I worked with 10 mindset experts to create a deck of 50 question cards that are a tool for mental health and happiness (topfivemovement. com/cards). The cards are psychologist-
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endorsed and they’ve even won a ‘product of the year’ award from an international organisation. They’re like a life and confidence coach for your back pocket. We often have all the answers to the questions we are asking but in our busy world it can be hard to hear them. With the freedom of space and the limited distractions while hiking, you’re often alone with your thoughts. Our brains are wired for a negativity bias but hiking has led me to learn more about how we can use our thoughts productively and positively.” Back where it all began: Clare getting inspired in Nepal’s Langtang Valley.
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SOLE MATE
Your trusty trainers won’t cut it on the trails – use this guide to find the best boots for your hike
HIKING BOOTS GLOSSARY
Collar: The top rim of the boot Lug pattern: On the sole of the boot, it provides grip Plates: Inserts to protect against rocks etc Heel brake: Stops slips
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Hiking Guide POWERED BY
THE LOWDOWN
There are four main types of hiking boots, all of which come in a range of materials that affect their weight, durability, breathability and waterproofness. The style and features that you choose will depend on your personal hiking goals and needs. HIKING SHOES: These low-cut models are flexible and lightweight with good grip, making them ideal for easy day hikes with no backpack or a very light pack load. HIKING BOOTS: Offering more stability and support than hiking shoes thanks to their midto-high cut, hiking boots are the best choice for day or weekend trips with light loads. BACKPACKING BOOTS: Featuring stiffer midsoles and the greatest amount of support for your ankles and feet, sturdy backpacking boots allow you to carry heavy loads across various types of terrain. MOUNTAINEERING BOOTS: These stiff, supportive and durable boots are designed to be fitted with crampons for glacier travel.
GEAR UP Essentials for your next hike
Avoid the ouch
Be prepared Your essential
adventure kit. Victorinox Classic Swiss Army Knife, $29.95, victorinox.com
WORDS SABRINA ROGERS-ANDERSON, PENNY CARROLL PHOTOGRAPHY GETTY IMAGES
Cover up A lightweight, packable
and weatherproof jacket will be your hiking BFF. The North Face Venture 2 Jacket, $220, thenorthface.com.au
Lig ht up
Pack goals
For day trips: Kathmandu Katabatic 28L Women’s Pack, $199.98, kathmandu.com.au For big adventures: Fjallraven Abisko Friluft 45L, $299.99, fjallraven.com.au
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Forget rubbing sticks and get your campfi re glowing with the Light My Fire Firesteel Scout 2.0, $19.95, biome.com.au
For weekend bush bashing Ahnu Montara III Hiking Boots, $299.99, raysoutdoors.com.au Turn to p42 for your chance to win these boots!
TEST RUN
BREAK THEM IN: Ask about the shop’s returns policy – most will exchange or refund boots if they haven’t been worn outside. Take them home and wear them around the house for a few hours to see if they still feel comfy. ADJUST THE FIT: If your boots don’t feel exactly right, try a specialist insole or play around with the lacing. “There are many lacing techniques that can be found online that will improve the fit of your footwear,” says Harms. “Volume lacing can reduce pain on the top of the foot for people who have a higher instep, and lace locks can reduce heel slippage.”
slip on a Para’Kito wristband, $29.95, biome.com.au. Its essential oils naturally repel mosquitoes in any climate.
Use this beeswax and mango butter formula to hold off hotspots. Blister Balm, $13, blisterbalm.com.au
LET’S GO SHOPPING
FIT IS EVERYTHING: Forget all the fancy features – if your boots don’t fit properly, you’ll be miserable every step of the way. “Ill-fitting boots can cause problems such as corns, calluses, blisters and ingrown nails, all of which can be incredibly painful,” says Kaitlin Harms, podiatrist and ambassador for the Australian Podiatry Association. Head to a specialised store and ask to be professionally fitted. You should be able to wiggle your toes without touching the front of the boot and your heel shouldn’t lift when you’re walking. BRING SOCKS AND ORTHOTICS: During your fitting, wear the socks you plan to wear while hiking and any orthotics you need to get an accurate idea of the fit. Consider buying hiking socks – they’re thicker, more comfortable and better at moisture-wicking than regular sport socks. TRY BOOTS AT THE END OF THE DAY: Feet swell over the course of an active day, so try them on in the afternoon for the best fit.
Buzz off If mozzies love you,
For day hikes The North Face Mountain Sneaker, $200, thenorthface. com.au
For multi-day journeys Merrell Avian Lig ht 2 Vent Mid Waterproof Boots, $219.95, merrell.com.au
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Maria Island’s beaches make for blissful walking. Above right: Camping gets an upgrade. Right: The dramatic Fossil Cliffs.
The track less
MY HIKING BOOTS ARE JUDGING ME. They glare at me every time I open my wardrobe and pull out sandals, sneakers or heels instead. And no wonder – it’s been more than two years since I last slipped my feet inside those boots for their maiden voyage on Tasmania’s famous Overland Track. I had finished that adventure determined to make hiking my ‘thing’ – and yet, there my boots are, gathering dust in my cupboard, silently begging to go out for a walk. So here I am, pulling up on a deserted beach in a boat and… pulling off my boots. Yes, my first steps on my next big walk are barefoot. I’m wading to shore on Maria Island, a small, pristine paradise off the east coast of Tasmania, where I’ll be walking over sand, scrub and scree for four blissful days.
Into the wild
It’s hard to resist Tasmania if you have your eye on a hiking holiday. It’s blessed with trails through some of the world’s most pristine wilderness, and Maria Island is no 40
exception. One of Tasmania’s 19 national parks, the island is a sanctuary for rare and endangered wildlife, including Tasmanian devils, Cape Barron geese and (hundreds) of wombats. The scenery is just as exciting – a mix of dramatic cliffs, convict ruins and spectacular beaches. It’s in the shallows of one of those icing sugar-white beaches that The Maria Island Walk begins. This award-winning experience is billed as a ‘soft adventure’ – it puts a luxurious spin on hiking, guiding small groups across the island, staying in private eco cabins nestled in the bush and rewarding each day’s efforts with warm showers, gourmet meals and wine. Cheating? Maybe. Desirable? Definitely. The drawcard (aside from all the delicious food) is that walking this way allows you to dive deep into your surrounds. You’re not distracted by details like where to camp or what to cook, instead you’re free to go with the flow and tune into the many moods of the island. Our first day’s walk is like a moreish appetiser for what’s to come: an easily paced stroll up a gently sloping hill towards
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Haunted Bay at the southern end of the island. There’s a quick scramble down a rocky path covered in granite crystals before we emerge, mouths gaping, onto huge, orange lichen-covered boulders overlooking a majestic bay dancing with sun-strewn sparkles. Maria is showing off for her visitors.
Beach daze
The second day’s hike is the longest on the itinerary, but it’s also the most enticing. We’re traipsing 13km over five beaches to land at our next camp, and having already had a glimpse at the two perfect sandy crescents of Maria’s isthmus, it sounds pretty promising. The reality lives up to expectations – each beach is more beautiful than the last. Enormous, intricately patterned shells litter the shores, hinting at the bounty of oysters and scallops that the island’s indigenous people once feasted on. At one beach the shells are so thickly laid that it’s impossible to avoid crunching them under my boots with each step. @womensfitnessau
Hiking Guide POWERED BY
Walking into the historic town of Darlington. Above: Maria Island is the wombat capital of the world. Right: Haunted Bay’s vibrant rocks.
PHOTOGRAPHY PAUL TAINSH, THE MARIA ISLAND WALK
taken There aren’t many other humans on our trail, but the island is far from quiet. Two kangaroos bound towards us before fleeing into the bush; at one beach we interrupt a pair of wombats busily building a new burrow in the dunes, and cheery red-beaked pied oystercatchers patrol the coastline as we walk. The final beach of the day – just by our camp for the night – winks at us through the trees as we cut a hot and itchy path through thick bracken. While the rest of the group head straight for the chilled riesling, I slip back to the sheltered cove and plunge in. The water is impossibly clear, breathtakingly cold and all mine.
Mountain high After a couple of days of beach strolls and candlelit dinners, you could be lulled into thinking this hiking gig is pretty cruisy. But on our third day the itinerary gets serious: we can either scale the highest peak on the island, Mount Maria, or take on the imposing dolerite columns of Bishop and Clerk. After fuelling up on tea and scones
WF’s Penny Carroll dusts off her boots for an island getaway with a difference
(of course) at our luxe digs for the night, the historic Bernacchi House, we’re headed to Bishop and Clerk. The route starts pleasantly, winding over idyllic green hills dotted with fat wombats, but as the trees close in the track climbs sharply upwards. Finally, we come to a clearing in the bush that I assume means our destination is close. Not so fast – boots, meet scree. This, friends, is a term for loose rocks on a slope and walking on it requires some technical prowess, or at least, nerves of steel. The rocks, some small and some larger boulders, move unpredictably beneath your feet, as though one wrong step could dislodge the whole mountain. As the trail zig-zags over the rubble it offers panoramic vistas across the island towards mainland Tasmania, but I’m so focused on securing each step that I barely blink at the view. As we get higher the rocks gradually get bigger (and thankfully, stable), until we meet huge, fridge-sized slabs. As if on cue, the wind whips up and clouds draw in, adding drama to our final scramble to the
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summit. Once there I cling to my perch, convinced that the wind will blow me right off the narrow spire if I attempt to stand. Heart pounding, I drink in the glorious view for a few exhilarating minutes. And then all too soon, it’s time to go. High from the actual high, I remember why I fell for hiking in the first place: it’s the the honest work in walking that makes the destination, whether it’s an incredible view or a glass of pinot, so much sweeter. Boots, let’s do this again soon.
WANT TO GIVE IT A TRY?
The Maria Island Walk starts at $2450 per person, including accommodation, meals and gear. Sign up for your own island hiking adventure at greatwalksofaustralia. com.au
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! n i W
COMPETITION
$1100 WORTH OF HIKING GEAR FROM RAYS
IF YOU WANT TO HIT THE TRAILS, you’re going to need the right gear for your big adventure out there. That’s why we’ve teamed up with Rays to offer you the chance to get kitted out in brand new hiking gear worth $1137.92 – the ultimate starter pack for your first big hike. This epic prize includes a pair of Ahnu hiking boots, a Deuter day pack, Patagonia puffer jacket, The North Face hiker tights, an Outrak rain jacket and a Goal Zero starter pack (think speakers, solar panel and a recharger). Together, they’re exactly what you need to explore the great outdoors in style and comfort.
HOW TO ENTER
For your chance to score this awesome prize, head to womensfitness.com.au and tell us in 25 words or less, what trail would you take on in this kit?
One lucky reader will walk away with… ■
■
Outrak Packaway Rain Jacket, $59.99
Ahnu Montara III Black Hiking Boots, $299.99 ■
■
■
Deuter Air Lite SL Day Pack, $179
Patagonia Nano Puff Jacket in Pesto, $269.95
The North Face Hybrid Hiker Tight in Black, $129.99 ■
Goal Zero Starter Pack Bundle, $199
Competition opens 19 February 2018 and closes 5pm AEDT 18 March 2018. Open to Australian residents only aged 18 years and over. One entry per person. The prize includes Ahnu Montara III Black Hiking Boots, $299.99, Deuter Air Lite SL Day Pack, $179, Patagonia Nano Puff Jacket in Pesto, $269.95, The North Face Hybrid Hiker Tight in Black, $129.99, Outrak Packaway Rain Jacket, $59.99, Goal Zero Starter Pack Bundle, $199. Total prize value: $1137.92. Products subject to change. For full terms and conditions, visit womensfitness.com.au. Please see contents page for location of the Women’s Fitness privacy policy. The Promoter is Citrus Media. 42
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ThinkFIT SING STAR
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
When you’re feeling a bit low, turn up your favourite Spotify playlist and start belting out the tunes. If you can get your housemates involved, even better! UK researchers say singing out loud in groups is so effective, they recommend it as a tool for mental health recovery. Their study showed that participants of a weekly singing workshop, many of whom suffer from mental illness, reported improved wellbeing and increased confidence after six months of regular crooning. “We heard the participants calling the initiative a ‘lifesaver’ and that it ‘saved their sanity’. Others said they simply wouldn’t be here without it, they wouldn’t have managed,” lead researcher Tom Shakespeare said. So next time you’re invited to karaoke, grab a mate who can be the Ed Sheeran to your Queen Bey, and sing your hearts out.
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Tune in, work out Harness the power of mindfulness to smash your fitness goals 44
ThinkFIT WHAT DO WE WANT? ZEN! WHERE DO WE GET IT? Yoga! Right? Not necessarily. If you don’t feel satisfied unless you can wring a puddle of sweat out of your sports bra at the end of your workout, meditative practices such as yoga and Tai Chi probably aren’t your go-to, but it doesn’t mean you have to miss out on the mind-body boost of these slower-paced workouts. The latest trend in fitness is about integrating mindfulness techniques into even the most intense sweat sessions. US studio Circuit of Change is leading the charge – its Mind Body Bootcamp class combines meditation, yoga, cardio kickboxing and HIIT all in one 50-minute workout. While we wait for this hot class to make its way to our shores, experts suggest a DIY approach – that is, applying mindfulness meditation principles to your everyday workouts. It’s not as crazy as it might sound when you consider mindfulness is about keeping your attention in the present moment. And, according to Dr Keith A Kaufman, author of the book Mindful Sport Performance Enhancement: Mental Training for Athletes and Coaches (mindfulsportperformance.org), tapping into this mental state is an easy way to enhance your performance and your enjoyment of exercise.
WORDS SABRINA ROGERS-ANDERSON PHOTOGRAPHY THINKSTOCK
Mind control
Have you ever been steadily following the trainer’s instructions in a fitness class, or putting one foot in front of another in a race, only to suddenly get psyched out by negative thoughts? “I’ll never be as fit as the other girls in this class – why am I even here?” or, “I’m getting tired and there’s no way I’ll be able to finish this race, so I may as well give up now.” Traditionally, sports psychologists used psychological skills training, or PST, to teach athletes to replace negative thoughts with positive ones. “But this change-based approach can be a bit of a trap,” says Dr Kaufman. “Sometimes when we try to change a negative thought into a positive one, we end up focusing on the negative even more.” Mindfulness offers a different way of relating to thoughts. “Let’s say you’re running a race and your archrival passes you,” says Dr Kaufman. “You find yourself thinking, ‘This is terrible, I’m going to lose to this person, this is so embarrassing.’ Rather than teaching you
that these thoughts are wrong and need to be changed, which can lead to even more frustration, mindfulness helps you recognise your thoughts, realise that they’re not necessarily facts, and let them go.” So, just because your frenemy passed you doesn’t mean she’ll be waiting at the finish line with a smug look on her face. “In mindfulness, we recognise that situations are constantly evolving, and when you’re in the middle of something it’s not the end,” says Dr Kaufman. “You try to be present with what’s happening and not think about the past or get ahead of yourself and attach importance to all the what-ifs that come up. In the context of your race, you might think, ‘I got passed and I’m angry. That’s a natural reaction. But what do I want to focus on right now? My race. Can I tweak my form, do I have more energy in reserve, is there anything else I can do to change my standing? Or should I keep doing what I’m doing because my rival tends to burn out toward the finish line and I’ll catch up to her later?’” Dr Kaufman says it all comes down to mental efficiency. “Being present frees up tons of resources so we can pay attention to what’s most important,” he explains. “Getting wrapped up in our emotions takes us out of the moment and can rob us of control over what we’re doing.”
In the zone
Not only can mindfulness transform you into a fitness warrior and a steely competitor, it can also boost your overall enjoyment of exercise. “When you’re present with something, it tends to enhance your experience of it,” says Dr Kaufman. “Mindfulness can even help you enter a flow state. Flow is known as ‘optimal experience’; in sport, we often talk about it as ‘being in the zone’. And part of what comes with entering a flow state is a real sense of joy and pleasure in what you’re doing. That’s a pretty powerful thing.” Like most skills, it takes practice – work that mindfulness muscle whenever you hit the gym and you’ll gradually build up your ability to stay anchored in the present, and enjoy the benefits that come from an in-sync body and mind. Enter the new, zen you – and we’re talking on the regular, not just when you’re in downward dog.
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5 ways to work out mindfully These tuning-in tricks will help you upgrade your morning run, weights workout or HIIT class
#1
Unplug your mind
#2
Set an intention
#3
Feel your breath
#4
Look around you
#5
Look inside you
Next time you head out for a run, leave all your devices at home. You might think you can’t survive without your running app, workout playlist or fitness tracker, but you’ll be amazed at how freeing it is to exercise without any gadgets weighing you down. You don’t have to be a yogi to set an intention for your session. Before you start your workout, remind yourself of your general intention for exercising. This could be, “Increase my strength” or “Boost my mood”. Then, set a specific intention for that session. Perhaps you want to run 10K for the first time or do 50 squats. Focus on your intention while you work out, but don’t berate yourself if you don’t accomplish it. Paying attention to the rhythm of your breath is an easy way to stay grounded in the present moment. “Focus your attention on how it feels when you breathe in and out,” says performance psychologist Jennifer Miccoli (metuf.com). “Focus on how your chest and abdomen move.” If your mind starts to wander to unhelpful thoughts in the past or the future (“I shouldn’t have eaten that cake this morning” or, “I have to work late, so I won’t have time to exercise”), zero in on elements in your external environment to bring your attention back to the moment. “Observe trees moving in the breeze or watch the cars driving past,” suggests Miccoli. “If you’re exercising indoors, focus on colours or patterns around you.” While you move, make an effort to notice the parts of your body that feel tense or painful and try to sit within the sensation rather than fight against it. Then, pay attention to the areas that feel relaxed or strong. You’ll soon notice that your mind is sitting squarely in the now.
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GET smarter We know you’re clever, but these brain workouts will help you stay that way
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ThinkFIT HERE’S A NOT-SO-FUN FACT: OUR BRAIN CELLS begin to atrophy from as early as our 20s. The good news? There are plenty of steps you can take to slow mental decline and in some cases, even reverse it, says Sydney neurosurgeon Dr Richard Parkinson. So in the interest of keeping your grey matter as fit as your body, we’ve collated a bunch of brainy tips. Read on for a happier, healthier and stronger mind.
BREAK UP WITH ROUTINE
Routines have loads of benefits. They allow us to think less about the mundane parts of our lives so that we can focus on the more exciting stuff. However, a routine can quickly become a rut – which, as far as your brain is concerned, is not so great. “A perfectly ‘clockwork’ life means no stress, but also no adaptation,” says Robert Thurman, Columbia University professor and Buddhist scholar. “The challenge,” he adds, “is to keep discovering the green growing edge.” Start small: walk a different way to work, try a new class at the gym or brush your teeth with your non-dominant hand.
WORK OUT DAILY
Keeping your brain in great shape means getting in a daily workout. But the real brain benefits come from incidental exercise – that is, simply moving your body whenever you can. You know what we’re saying: take the stairs rather than the lift, hotfoot it around the office instead of emailing, or get off the bus or train a stop or two earlier and walk the rest. The beauty of this type of movement is that it’s doable for everyone, it’s enjoyable and, most important of all, it not only burns kilojoules but it boosts brain-power. “Regular exercise reduces depression and reduces cardiovascular risk factors – even a simple walk lets you think freely,” according to the Brain Foundation. “Some exercise states may produce euphoria, but even 12-minute bouts of exercise (to 85 per cent maximum heart rate) release serotonin, dopamine, and noradrenaline (like taking Prozac).”
WORDS KELLY BAKER PHOTOGRAPHY THINKSTOCK
TRAIN YOUR BRAIN
Try this trick to work your grey matter: draw a map from memory every time you visit a new place.
SLAY STRESS
If you want to make your head happy, you have to learn how to deal with stress. Why? Cause increasing amounts of research shows that stress, in particular the chronic, everyday variety, damages the brain. It works a little like this… When you’re feeling stressed or anxious, your body responds by increasing what’s known as stress hormones. These hormones have been shown to kill nerve cells in animals and are thought to do the same in humans, says the Brain Foundation. We all have different ways of easing stress, but some of the best ways to take off the pressure are learning to meditate, taking regular time out for yourself and if you’re still struggling, see a GP. Don’t forget to call on your friends when you need them, adds Dr Parkinson. “Ask friends and colleagues for advice,” he says. “Always give yourself a time out every day, and have things to look forward to. I’m a slave to my calendar planner!”
CHALLENGE YOURSELF
Tackling a big goal is great for your grey matter. “I’d recommend having a significant challenge every year,” says Dr Parkinson. “Consider acting in a play, going in a competition or entering a debate, or travelling somewhere new. “Also, work in a small mental challenge every day… It can be reading the news and discussing it with another person, completing a puzzle, or adding up your bill for shopping. Try to learn something new every day and retain it.” womensfitness.com.au
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BUTT OUT
Just in case you’re thinking about lighting up, don’t. Research shows that smoking can promote mental decline, and it’s a habit that Dr Parkinson wishes everyone would give up immediately. “Please don’t smoke,” says Dr Parkinson. “There is little that is worse for your brain. Except being a boxer.” Enough said.
EAT SMART
The best diet for your brain is a balanced one – think lots of veggies, lean protein and some healthy fats. Oh, and it really likes a decent breakfast, too. It’s also a good idea to work some fish into your diet. It’s a rich source of both protein and unsaturated fat, which is perfect brain food. Antioxidant vitamins E and C are also thought to protect the brain. Fruits rich in vitamin E include berries, avocado, tomatoes, pumpkin, kiwi, mango and pomegranate, while vitamin E-rich vegetables include corn, asparagus, sweet potato, broccoli and dark greens. Basically, eat the rainbow!
KEEP IT SAFE
Protecting your head from trauma is vital. It’s also simple – all it requires is that you use common sense at all times. You’ve heard it before, but remember to always buckle up when you’re in a car, and wear a safety helmet when playing any sport that involves risk such as horseriding, cycling, snowboarding or skating. It’s not that hard – but then, neither is your head. @womensfitnessau
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ThinkFIT
MONTH OF mantras Looking for some daily inspo? These mini motivational hits will do the trick. Cut them out and stick them around your home or work
1
2
Keep it real
You can’t pour YOU LOOK from an empty cup GOOD TODAY
6
3
7
You don’t get the butt you want by sitting on it!
11
8
16
EVERY DAY IS A FRESH START
13
YOU CAN HAVE RESULTS OR EXCUSES, BUT NOT BOTH
21
22
shine later 26
23
27
Stretch more,
stress less
28
LOVE WHERE YOU ARE RIGHT NOW
Create your own happiness 19
don’t worry
ALL DAY
YOU’RE
AWESOME 20
Don’t be busy, BE PRODUCTIVE
DO SMALL THINGS WITH GREAT LOVE 25
HEY GIRL, DRINK SOME WATER
29
If you don’t belong,
Namaste 15
24 RE-SET. RE-ALIGN. RE-START.
Let yourself REST
Sweat now,
It’s a good day to have a good day
Don’t believe everything you think
Choose your own adventure
The hardest set in the gym? MINDSET
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Be the light
You are MAGICAL
RISK IT FOR THE BISCUIT
take time
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GOOD THINGS
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Live life as if everything is rigged in your favour
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TRUST THE NEXT CHAPTER – YOU KNOW THE AUTHOR
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See what happens when you don’t give up
Just because you’ve never done it doesn’t mean you can’t do it
31 It’s a slow process, but quitting won’t speed it up
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the ag #WFloves to show us all ht as H ! nd ou ar ve lo e th e Shar different ways you’ve gotten creative with these little messages. womensfitness.com.au
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BeFIT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
BALANCE HIIT OUT
Our love of HIIT is causing a spike in muscle, soft tissue and joint-related injuries in millennials, according to experts. One study published in The American Journal of Medicine even showed that high-intensity cycling (think spin classes) has resulted in rare cases of rhabdomyolysis, which is when muscle breaks down and leaks into the blood. All this isn’t meant to scare you into cancelling your next class (because, as you know, high-intensity exercise has a heap of health benefits) but to rethink your exercise schedule. Most experts agree that two to three high-intensity sessions a week are more than enough to get results, which can be balanced out by mobility sessions (yoga and Pilates are awesome) and low-impact cardio (like walking, cycling and rowing). And don’t forget: 1 It’s better to ease into a new exercise routine rather than smash it out 2 Always (always!) warm up 3 And sure, stretching is boring, but not being able to exercise for a few months due to an injury is worse.
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ON THE MAT
Keen to start sweating? Don’t even think about working out before you’ve warmed up! Data shows that 24 per cent of us skip this pre-workout ritual, but limbering up is a must if you want to perform at your best. “People don’t realise that a warm-up and cool-down can make or break a session,” says personal trainer Rachel Chatham. “Start every workout with dynamic stretching movements, warming up the body gently and increasing mobility.” This will boost your core temperature, jumpstart your brain-to-muscle communication, lubricate your joints and, most importantly, get you in the zone for working out. And don’t forget to stretch at the end – this will help reduce your injury risk, too.
IN THE WEIGHTS ROOM
MAKE IT COUNT Squeeze more from your gym time with these smart sweat-sesh strategies
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WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES
Shrink the minutes you spend strength training by working multiple muscles in one go. Compound moves (those that work several muscle groups at a time) offer more bang for your exercise buck. “Rather than waste time on isolation (single muscle) moves, learn the big compound exercises such as the deadlift, front squat and push press,” suggests strength and conditioning coach Richard Tidmarsh. “These moves use every muscle group in your body and will add lean tissue and torch body fat when you can execute them well.” These are technical moves that can take a bit of time to get to grips with, but once you’ve nailed them you’ll never look back. Check out our squat master class on page 74 and seek out a trainer at the gym to watch your form.
BeFIT AT A MACHINE
Resistance machines, such as the leg press or the lat pull-down, are great for ensuring you perform moves with good form, but they can get a bit boring if you simply go through the motions. “Be creative to get the best out of what’s available to you,” advises trainer Kellie Barnett. “Try doing supersets (when you do an exercise that works one muscle group followed by an exercise that works the opposing muscle group), or drop sets (doing subsequent sets with a light weight when your muscles fail using a heavy weight). “Another option is to perform circuits: find a minimum of four machines that work different muscle groups and do the moves back to back.” The trick is to exercise outside your comfort zone to reap rewards.
“THE TRICK IS TO EXERCISE OUTSIDE YOUR COMFORT ZONE TO REAP REWARDS”
ON THE CARDIO KIT
Clocking up the hours on your gym’s cardio kit may give you bragging rights but, unless you’re training for an endurance event, an hour of aerobic exercise isn’t the most effective way to get results. “Stop wasting hours on the rower or bike, working at less than 50 per cent of your workout capacity!” says Chatham. “Crank up the intensity by doing interval sprints. And don’t forget to think outside of the box – sure, you can jog on the treadmill, but why not try doing mountain climbers with hands on the floor (google it), or set the machine to its slowest pace and hold a steady squat walk?” Be creative with your workouts and those shape-up results you’re chasing will come that little bit quicker.
IN A GROUP CLASS
Group exercise classes are great for boosting fitness, bringing out your inner competitor with instructor-led activity. But if you’re always leaving a group workout feeling like you could have tried harder, you may need to reassess your approach. “No matter what kind of day you’ve had, you must be in the right mindset,” says cycle class instructor Kaya Cansfield. “If you’re a regular who feels motivated by being at the front of the class, go there. If you’re new to the class, take a step back as the front row can be intimidating.” Consider wearing a heart rate monitor to check that you’re working at the right intensity. And follow the trainer’s womensfitness.com.au
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instructions – you’re only shortchanging yourself if you slow down when you should be speeding up, or skip a repetition.
WITH YOUR PT
Thinking about hiring a personal trainer to get you into shape? Fantastic – research shows that those who seek expert exercise advice reap greater results than those who don’t. But if you want to stretch out your personal training dollars even further, have a plan. “In order to get the most from a personal trainer’s expertise, it’s important that you always have your personal objectives at the forefront of every workout,” says Chatham. “Make sure you go into every session with a goal – such as lifting more weight than last week.” It’s also worth warming up before your scheduled window with your trainer if you want to squeeze more hard work out of the time you’ve got together.
AT PEAK TIMES
No one likes waiting around for equipment, but it’s hard to avoid hitting the gym at peak hours. Instead of queuing, plan your workout around one piece of gear. “If you train with versatile kit such as a barbell, you’ll have no waiting time once you’re on it,” says fitness expert Chris Magee. “This lack of dead time between movements will give your workout a greater cardio and fat-burning capability, as rest time is greatly decreased.” Alternatively, keep some back-up moves in mind for when your kit is being used. Want to use the leg press? Try dumbbell squats instead. Or swap barbell deadlifts for kettlebell deadlifts. Easy.
IN THE GYM CAFÉ
It’s so tempting to reward your effort with a post-workout treat, but bear in mind you can undo your hard work if you make the wrong refuelling choices. Before you hand over cash for that bag of chips or chocolate bar, consider what your body really needs to recover. “It’s so important to refuel wisely after a workout to get the best results from exercise,” says Chatham. “You need a nutrient-dense dish with a mix of protein and carbohydrates to help your body recover. I work out in the morning, so my go-to refuel is eggs and avocado on rye.” Other good options include natural yoghurt and fruit, or a chicken sandwich (you’ll find more workout refuelling ideas on page 84). Don’t forget to rehydrate with water, and remember that recovery drinks and shakes can be high in sugar. @womensfitnessau
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Lean
This all-over toner will get you looking lean and feeling kween
MACHINE
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BeFIT
1JUMPING JACKS GREAT FOR: ALL OVER! Technique ■ Stand with your feet slightly apart and your hands down by your side. ■ Jump your feet out to the side as you raise your arms up above your head. ■ Immediately reverse that motion by jumping back to the starting position, then repeat.
HANDS UP IF YOU WANT TO TONE your whole bod in one super-effective sesh? Yep, we thought so. This fast workout targets your muscles from top to toe, using short bursts of effort alternated with rest to keep you challenged. You’ll start off with some jumping moves to get your heart pumping before feeling the burn as you zone in on areas like your tummy, arms and butt. The best bit? You only need to grab a pair dumbbells to get this sesh done.
2JUMPING LUNGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique right knee doesn’t go over your toes and ■ Stand with your feet hip-width apart, your left knee is just above the floor. ■ Jump up by pushing through your feet. engaging your core. ■ Take a step forward with your right foot Switch legs mid-air and land with your left and bend both knees to lower yourself foot forward, in the opposite position. ■ Repeat, switching legs with each rep. down towards the floor, making sure your
Keep your chest up and shoulders bac k
HOW TO DO IT: After a quick warm-up, perform each of the moves for 20 seconds, taking 15-30 seconds’ rest between each move. Repeat the full circuit three to four times, depending on your fitness level. YOU’LL NEED: 2 x dumbbells
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3 PUSH-UP WITH SHOULDER TOUCH
GREAT FOR: CHEST, ARMS, CORE ■ Push yourself up to the starting Technique ■ Start in a plank position on the position. During the upward floor, fingers pointing forwards, movement, move your hand and tap feet hip-distance apart and hands your opposite shoulder without slightly wider than your shoulders. tilting your hips or losing stability. ■ Keeping your body in a straight ■ Lower your hand back to the floor line, bend your elbows to lower and repeat, alternating which yourself towards the ground. shoulder you tap with each rep.
Take care not to swing your arms
4 REVERSE FLY
GREAT FOR: UPPER BACK, CORE Technique ■ Stand with your feet hip-width apart, with your knees slightly bent and torso tilted forwards around 45 degrees from your hips. Keep your neck and spine in a straight line. ■ Hold a dumbbell in each hand in front of your legs with a slight bend in your elbows. ■ Squeeze your shoulder blades together while bringing your arms backwards, keeping a bend in your elbows. Don’t let your arms go beyond the sides of your body. ■ Return to the start position and repeat.
5 HALF BURPEE
GREAT FOR: ALL OVER! Technique ■ Start in a plank position, with your hands directly under your shoulders and your body in a straight line. ■ Jump your knees forward into a crouching position. Once you’re there, lift your hands
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off the floor and bring your elbows to your knees, using your core to keep yourself balanced. ■ Place your hands back on the floor then jump your feet back into plank position and repeat.
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BeFIT
6 SIT-THROUGH
GREAT FOR: BOTTOM, SHOULDERS, CORE, SIDES your body, and lift your opposite hand off the Technique ■ Start with your knees just off the floor floor as you do so, keeping the outside of your directly under your hips, hands directly under leg close to the floor. ■ Return to the starting position and repeat on your shoulders. ■ Kick one leg through to the opposite side of the other side. Alternate sides with each rep.
7 MOUNTAIN-CLIMBER TWISTS GREAT FOR: CORE, SIDES, HIPS Start in a plank position with your arms straight and the balls of your feet on the floor. Pull your belly button in towards your spine and keep your neck and spine in line. ■ Lift your right knee up towards your left arm, then bring it back to the starting position. ■
■ Repeat the move on the opposite side. Continue to alternate sides for each rep, moving in a fluid motion.
T he twist should come from your core and hips, not your shoulders
TRIED & TESTED
Beauty writer Constantina Demos gave this toning workout her all When I first looked at this workout, I thought “no sweat”. Each exercise looked pretty simple, nothing I hadn’t done before. I will never judge a workout by its exercises again! By the end of the fourth round my legs were shaking, arms wobbling and I was absolutely dripping with sweat. Fave move: The jumping jacks – they got my heart rate up and I began to welcome them at the beginning of each round as they felt like an active recovery from all the strength work. Toughest part: I suffer from an on-going shoulder injury, so arm work is always a bit of struggle. When it came to the push-up with shoulder touch I dropped to my knees to lessen the pressure on my shoulders. Final verdict: There are so many pros to this workout. It’s quick, it hits your whole body and you can do it anywhere. I’ll be packing it with me when I travel so I can do it from my hotel room or gym.
PHOTOGRAPHY DANNY BIRD, GETTY IMAGES
KNEE LIFT AND BUTT 8 KICK
GREAT FOR: CORE, THIGHS, HIPS, BOTTOM Technique ■ Stand with your feet slightly apart. Jump your right knee up as high as you can, then lower and repeat with your left knee. ■ Kick your right foot behind you to bring your heel to your bottom. Lower and repeat with your lift foot. ■ Repeat this sequence.
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BeFIT
Gear UP
New sporting buys to try
Mini me
If you have little humans in your life, get them started on their activewear journey early! We heart J+L Lifestyle, a range of too-cute kids’ activewear in bamboo and organic cotton (created by WF dietitian Caitlin Reid, no less). The best bit? Each garment comes with a swing tag of sunflower seeds for planting. Naw! From $34.95, jandllifestyle.com
ON A ROLL
Say Namaste to these pretty yoga mats – made from recycled plastic bottle microfibres and natural tree rubber, they’re as good for the planet as they are your practice. Yoga Design Lab mats, $108 each, yogadesignlab.com
Comfort zone
Slip into the Lorna Jane Movement bra, $55.99, and seamless leggings, $89.99, for a comfier sesh – the ventilation panels will keep you cool. lornajane.com.au
Boot up
Joining a footy team this year? Score your goals in slick boots designed especially for women’s feet. XBlades Micro Jet Boots, $179.99, xblades.com.au
3 ways to beat DOMS
Ease post-workout soreness with these smart fixes
CLEAR VIEW
TAKE A BATH Dr Teal’s Restore & Replenish Pink Himalayan Mineral Soak, $19.99, chemcorp.com.au
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WORDS PENNY CARROLL
Swim fans, take note – the Vorgee Missile Eclipse goggles boast high-def lenses with anti-fog coating so you won’t miss a thing underwater. Bonus points for the comfy silicone eye seals, too. $39.99, vorgee.com
DIY MASSAGE Uspa Red Pepper Thermal Treatment Oil, $45, uspa.com.au
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Time to Detox
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FIGHTING
FIT
Sculpt your body and up your fierce factor big time with celeb trainer Tiffiny Hall’s martial arts workout
LOOKING FOR A WORKOUT WITH A LITTLE MORE KICK? It’s time you tried martial arts. Personal trainer and Taekwondo black belt Tiffiny Hall (founder of online workout program tiffxo.com) says this ancient fighting discipline isn’t just a great form of self-defence, but an epic full-body burner, too. “Martial arts works every pillar of fitness,” she explains. “It’s one of the highest-kilojoule-burning activities you can do.” What makes it so effective? Kicking builds “phenomenal leg strength and tone,” Hall says, while the power from every martial arts move comes from your core, which strengthens and defines your abs and improves lower back flexibility in the process. Then there’s the punching – it tones your arms, builds lean muscle and works your speed and power. Phew! “If you love variety, feeling strong, reaching goals (through the systematic belt system) and hitting stuff, then martial arts is for you!” Hall says. “I’ve never met 60
anyone who doesn’t enjoy martial arts. Since you’re so focused on the technique it can distract you from the discomfort of working out and help you to push further. I also love the fact that I’m working out, and learning life-saving self-defence skills at the same time.” Yes, you’ll learn powerful attacking and defence moves in martial arts, but it’s less about fighting than it is about self-control, says Hall. “It’s learning to harness your own powers, strengths and weaknesses to be the best version of yourself you can be,” she explains. And that leads to one mega life skill: unshakeable self-esteem. Hall grew up in a martial arts family and credits it with giving her a strong sense of mindfulness, discipline and, ultimately, confidence. “Martial arts improves your confidence because it’s goal-orientated with the belt system,” Hall explains. “You earn the progressions from white belt upwards and you learn to believe in yourself. Taekwondo has taught me a lot about mindfulness –
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listening to my body, knowing my emotions and learning how to deal with them. It also helps you to become more resilient. You fail a lot, but it’s not about losing, it’s about learning.” Ready to give martial arts a try? Hall has put together a taster workout for Women’s Fitness that combines traditional martial arts moves with exercise staples such as squats and lunges. “It’s a martial arts twist on some of your faves,” she says. “I’ve included boxing, kicking and plyometrics to spike the heart rate, as well as movements that concentrate on your balance and flexibility. Every exercise focuses on engaging the core. It’s a full-body workout that will help to burn fat and tone up, earning definition in your arms, legs, abs and back. Enjoy, ninja!” HOW TO DO IT: Perform each exercise for 40 seconds, alternating sides, and take a 20-second breather between each move. Aim for eight rounds in total.
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BeFIT
T iff ma k easy, bu es kicking loo t yo k be a bla u don’t need t o c results. k belt to g et Keep low and your kicks feel the you’ll still burn, pro mise!
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1SIDE-KICK HEEL CLICKS
GREAT FOR: BOTTOM, THIGHS, CALVES Technique Sink down low. When you hit halfway down ■ Point your toes to the front in a wide in a squat, that’s the sweet spot. ■ Step your left foot to your right foot, horse stance. This tenses your calf muscles pivot the heel in the direction of your kick, and makes sure your muscles are working and kick to the side with the blade of your from your toes through to your lower back.
foot. Retract your kicking leg to engage the hamstrings; step back to a low horse. ■ Jump up, click your heels together and land back into the horse stance. Repeat, alternating sides.
2NINJA SQUATS
GREAT FOR: CORE, BOTTOM, LEGS Technique Push through the kick with the ■ Face the front with your feet ball of your foot, pulling your hip-width apart and sink down toes back to your shin to tense into a squat. Push your butt your calf muscle. ■ Place your foot back down back like you’re sitting on a into the squat position. Lower chair and keep your knees down into a deep squat. in line with your middle toe, ■ As you rise again from the making sure that your knees low squat, kick your left foot don’t inch over your toes. ■ As you rise from the low forward in a front kick with the squat, connect through your ball of your foot. Push from pelvic floor, drive your knee the hips and flick the leg – to your chest, tensing your we’re aiming for speed here. ■ Just a gentle suggestion but deep abdominals and release it’s pretty fun to yell “hee-ya” your leg, kicking with your right as you kick your leg! foot forward in a front kick.
If you have bad knees or ankles, don’t extend your leg in the kick, simply crunch your knee to your chest 62
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BeFIT The see-saw action of front kicks to back kicks will increase your hamstring flexibility and work your balance
3FRONT-TO-BACK KICKS
GREAT FOR: LEGS, THIGHS, HIPS, LOWER BACK Technique ■ Stand in a Taekwondo guard fighting stance, guard up. ■ Kick your front foot forward, driving through your hip to extend your leg, and leading with the ball of your foot to flex your calf. Retract the front kick, heel to bum to work the hamstring. This leg becomes your support leg for the next kick. ■ Next, kick your back leg behind you, driving through your glute, but this time leading with your heel instead. Repeat.
FACT FILE
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CONTINUOUS UPPERCUTS
Drop these phrases into your convos for real ninja cred
GREAT FOR: ARMS, CORE Technique ■ Stand in a natural fighter stance, one foot in front of the other, toes and hips facing forward, chin down, guard up. Hold dumbbells or water bottles for extra resistance if you like. ■ Drive one arm up from the hip to the chin in a digging motion. Push from the hip for power and twist your entire torso into the power of the punch. ■ Tense your abs and flex your stomach as you dig the punch from the hip up to the chin. Control the movement so there’s no follow-through and tense your biceps as you punch. ■ Repeat, alternating sides.
Dojo: A studio where students learn and practise martial arts
Kihap: The Taekwondo
yell, typically used when performing an attacking move. “Some assume we yell in martial arts to intimidate an opponent, but that’s not why. Yelling forces you to breathe and stops you from being winded in a fight,” Hall explains.
own Keep your chin d and up and the other h to in guard position e protect your fac womensfitness.com.au
Roundhouse kick dollyo chagi: Yep, it’s a
mouthful! The most common kick in martial arts, it hooks around the body – and it’s fast.
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5 SPEED BAG
GREAT FOR: ARMS, CORE Technique ■ Stand facing a corner, with your elbows high and fists above your head – whatever you do, don’t let those elbows sink! ■ Engage your core by pulling your bellybutton into your spine and drawing the top of your ribcage in.
■ Keeping light on your feet, start rolling your hands over each other, pushing through your imaginary speedball with your top hand. ■ Keep it up, remembering to go for speed rather than power, and bounce on your feet to work your calves.
Turn your face slig htly to the side so you don’t punch your own nose! You can intensify this by holding hand weig hts in your fists Search for womensfitnessau on Spotify to get this workout’s matching playlist!
6JUMPING BOXING LUNGES
GREAT FOR: THIGHS, BOTTOM, LEGS, ARMS feet, switching the position of your feet in Technique ■ Start with one foot in front of the other in mid-air so that your other foot is in front a lunge, drop your back knee to the floor, when you land in a lunge. At the same and punch your opposite arm to your time, punch with the opposite hand to leading leg out in a jab. knee. Control the knee down to the floor ■ Engage your core, then jump off both by engaging your core.
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■ In the lunge position, make sure your knee is tracking straight over your toes, bent at 90 degrees (don’t let that knee creep over your toes), and your back knee is directly underneath your hip, and back toes pressed into the ground.
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BeFIT SQUATS 7CURTSY WITH SIDE KNEE STRIKES
GREAT FOR: ALL OVER! Technique ■ Start standing up straight, hands in prayer position. ■ Step one leg behind you on the diagonal and sink down into a curtsy, keeping your hands in prayer position so there’s tension in your arms. Lower your back knee as close as you can to the floor, maintaining the alignment of your front knee with your big toe. Engage your core by flattening your stomach against your spine and drawing the top of your ribcage down. ■ Keep your hips and feet facing the front as you lunge, then pick up your back foot, exhale and connect through your pelvic floor, straighten your front leg and crunch your knee up towards your armpit. Tense your obliques, continuing to feel the tension through your deep abdominals and the connection through your pelvic floor. ■ Inhale and lower your leg. Swish your opposite leg behind you into a curtsy lunge and repeat.
8DOWNWARD DOG HOOK KICKS TO COBRA GREAT FOR: FLEXIBILITY Technique ■ Start out in a downward dog position, spreading your sit bones and releasing your pelvic floor. ■ Push your heels into the floor to tense your hamstrings, then push back through your palms, opening up your chest to the floor and drawing your shoulder blades down towards your hips. Take three long breaths here.
■ Pick up one leg and swipe it behind you as if you were drawing an imaginary hook with your heel, opening your hip up on the side and striking with your heel so you’re tensing your lower leg. ■ Take it slow and controlled, feeling the stretch down your sides and the beautiful release through your lower back. Lower and repeat with your other leg. ■ Next, bend your arms and follow your
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nose down to the floor. When your chest touches the floor, slowly straighten your arms and lift your chest then your chin up as you sink your hips down into the floor. ■ Your hips don’t have to touch the floor for this pose to be effective. Open your chest as much as you can and pull your shoulders back, looking up. Feel the stretch through your hip flexors, lower back and deep abdominals. @womensfitnessau
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Better go to prehab No one likes an injury – learn how to keep your body safe and strong, whatever your workout
THE BEST THING ABOUT EXERCISE? IT MAKES YOU FEEL INVINCIBLE. The worst? It can bring you to your knees. Injuries are the pits, and no matter how strong and fit you feel, they can happen to anyone. The best way to avoid being derailed by a nasty injury is with prehab – that is, a series of bodywork exercises that target your weak spots. “Prehab exercises help to avoid injury by strengthening up weak points and also serving as an ‘activator’ warm-up prior to training or competition,” explains exercise physiologist William Alexander (encompassep.com). “They can help us to become aware of our body’s position as it moves through space, which improves the mind-muscle connection, priming us for skill execution and movement efficiency.” For elite athletes, a prehab session might mean 90 minutes of gruelling strength and conditioning work in the gym. For the rest of us, focusing on a few key moves before launching into a workout or training session can be an effective safeguard. If you play sport, prehab is a must – setbacks such as sprained ankles, knee injuries, hamstring tears and rotator cuff injuries are common and can be enough to put you on the bench for an extended period. Even if you’re just doing HIIT or strength classes for fun, prehab is just as essential to keep your body working at its best. “Prehab prepares the joints for exercise,” says personal trainer Erica Foulds. “If you’re predominately sedentary [hello, desk job!], your spine and joints aren’t in the condition to be put through strenuous exercise, so you need to prepare them for it.” “Due to our modern computer chair-slump posture, a tight chest, weak upper back and tight hamstrings, and weak glutes are common,” agrees Alexander. “Prehab exercises can help even out those imbalances in the body.” 66
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TAILORED APPROACH
Every body is different, so prehab isn’t a one-size-fits-all kind of solution. If you’re working with an expert like a physiotherapist, exercise physiologist or strength and conditioning coach, they’ll want to check out your body for imbalances, hear about any past injuries and zero in on your preferred workouts or sports to ensure they get the right mix of exercises for you. “Prehab exercises depend largely on the individual and their injury history,” explains Alexander. “For example, if you have a history of ankle rolls, specific exercises can be prescribed to decrease the likelihood of future injury by strengthening or lengthening surrounding tissues.” It’s not a guarantee, but says Alexander, it’s pretty good insurance for active bodies. “While it’s impossible to forecast an injury, the chance of being injured can be seriously decreased by following specially tailored and performance-related exercises.” @womensfitnessmag
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BeFIT
5 key moves to try Get your prehab routine started with exercises that target common weak spots
1 TOWEL GRABBING
“Prehab imp muscle c roves mindonn primes y ection and our b skill exec ody for ution”
GREAT FOR: BUILDING ARCH SUPPORT AND ANKLE STABILITY ■ Put a towel on the floor in front of your chair and place your toes on the towel with your heel flat on the floor. ■ By raising and lowering your forefoot, grab the towel with your toes on every downward movement and scrunch the towel towards you. ■ Do this for 2 minutes, then repeat with the other foot.
2 GLUTE ACTIVATION
GREAT FOR: WAKING UP YOUR BUTT TO HELP PROTECT YOUR BACK AND YOUR PELVIS
Lie on your front or get into plank position. Bend your left knee to 90 degrees and imagine there’s a tray of glasses on the sole of your left foot. ■ Push your left leg up using your glutes (bottom) only. ■ Slowly return your leg back down. ■ Repeat five times with a bent knee and once with a straight knee, x 5. Repeat with the other leg. ■ ■
3 SINGLE-LEG BALANCE
GREAT FOR: BUILDING STABILITY THROUGH YOUR ANKLE, KNEE AND HIP AND IMPROVING CORE STRENGTH AND BALANCE ■ Balance on a Bosu, cushion or pillow on your right leg. ■ Hold your left leg in a variety of positions used during running and use your arms to alter your centre of gravity by moving them slowly into alternating positions as if running. ■ Work to maintain the balance through your foot, ankle, knee and hip and keep your hips level. ■ Balance for 20-60 seconds; swap legs and repeat.
WORDS PENNY CARROLL, SARAH IVORY, PAUL HOBROUGH PHOTOGRAPHY THINKSTOCK
4 SIDE STEP WITH SQUAT WARM-UP OR PREHAB?
Wondering what the difference is to your usual warm-up routine? Well, it’s subtle. “There are some cross-overs between prehab, warm-ups and cool-downs, but the objectives are different,” says physiotherapist and sports scientist Paul Hobrough. “A warm-up is to prepare [your body] for exercise; a cool-down reduces heart rate, lengthens soft tissues and speeds recovery.” Some prehab moves are common exercises you may already be doing, such as hamstring or quad stretches, but there are plenty of others that target known weak spots such as your glutes and chest. Add a few minutes of prehab to your warm-up for extra protection. Love this? Search for more articles like it on womensfitness.com.au KEYWORDS: FITNESS INJURY PREHAB womensfitness.com.au
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GREAT FOR: STRENGTHENING QUADS AND GLUTES AND STABILISING YOUR PELVIS ■ Place a band around your thighs, just tight enough to be put on a stretch when you bend your knees into a squat. ■ Each rep of this exercise consists of three parts: squat, side step, return to standing. ■ Repeat this for 10 reps in each direction.
5 THERABAND PULL-APART GREAT FOR: OPENING UP THE CHEST AND STRENGTHENING POSTURAL MUSCLES
■ Stand upright, gripping a theraband (like a resistance band, but lighter) with both hands in front of your body with your arms fully extended to the sides. ■ Pull the band further apart, making a T shape with your upper body. Keep your shoulders down and squeeze your shoulder blades together as you pull the band. Release. ■ Repeat this move for at least 3 reps.
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POWER poses A little yoga goes a long way
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BeFIT THIS JUST IN: AS LITTLE AS TWO MINUTES OF YOGA can give you a mega self-esteem boost. You’ve probably heard of power poses – those superhero-style stances that give you a shot of confidence when you need it. Well, it turns out yoga is even more effective at amping up your energy, sense of power and self-esteem. A study from the University of London rated the effectiveness of four power poses and three yoga poses, and found that the yoga moves came up trumps – in just two minutes. The researchers reckon yoga’s harmonising effect on our mind and body connection is what makes it so effective. We say it’s yet another great reason to roll out your mat for a daily stretch.
1DOWNWARD DOG
GREAT FOR: LEGS, SHOULDERS Technique ■ On your hands and knees, on a mat, spread your fingers wide. Tuck your toes under and lift your hips up towards the sky. ■ Push your hands into the floor to lift your tailbone higher and lengthen your spine.
■ Aim to straighten your legs and ease your heels towards the floor (it doesn’t matter if your heels don’t touch the floor). ■ Try to focus on equal duration of each inhale and exhale through the nose for 5 to 10 breaths at a time.
HOW TO DO IT: Work through these poses at your pace, resting in downward dog or child’s pose whenever you need. Alternatively, practise a few of the poses individually whenever you feel like an empowering boost! YOU’LL NEED: A yoga mat
2WARRIOR II
GREAT FOR: BOTTOM, THIGHS, ARMS, CORE Technique ■ Face the side of the room and take your feet wide apart, turn your left foot out to face the front of the room and turn your right foot in slightly so your toes point to the front diagonal corner of the room. ■ Lift your arms to shoulder height, palms face down. ■ Bend your left knee deeply so that your knee is directly on top of your left ankle. Keep your back foot pushing down into the floor and shoulders in line with your hips. Hold for 5-10 breaths, then repeat on the other side.
Gaze toward your middle finger and breathe steadily
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3 TRIANGLE
GREAT FOR: CORE, LEGS Technique ■ Face the side of the room and take your feet wide apart; turn your left foot out to face the front of the room and turn your right foot in slightly. ■ Spread and lengthen your toes, with both feet firmly grounded on the floor. Raise your arms to shoulder height and reach to the far left, maintaining length on the underneath side of your torso.
■ Place your left hand on your shin or ankle and reach up with your right arm, making one straight line from left hand to right hand. Gaze up to your right hand. ■ Hold for 5-10 breaths, then repeat on the other side. ■ To come out of the pose, breathe in and reach your top arm up to lift your torso to an upright position. ■ Step your back foot up to your front foot. Repeat on the other side.
Keep your back foot pressing firmly into the ground
4 REVOLVED CHAIR
GREAT FOR: BACK, THIGHS, BOTTOM, SIDES Technique lengthens in the opposite ■ Stand up tall with your feet direction; exhale and draw your together. Bend your knees left hip back to ensure your hips deeply, sending your hips down and knees are level. ■ Inhale to lengthen your spine and raising your arms overhead. once more and exhale to push Bring your hands in front of your your right palm against your left heart with palms together. Take palm to twist towards your right the left elbow to the outer side side. Bring your hands to your of your right knee. ■ Inhale and send the crown heart and shoulders in line with of your head forwards as the your hips; hold for 5-10 breaths tailbone end of your spine then repeat on the other side.
Aim to keep your knees in line as you twist
5 LOCUST
GREAT FOR: BACK, BOTTOM Technique ■ Lie on your front with your arms alongside your torso, fingers pointing in the direction of your toes.
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■ Squeeze your shoulder blades towards each other, inhale and lift your legs, head and chest away from the floor. Exhale and hold for 5-10 breaths.
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6 LIZARD LUNGE
GREAT FOR: BOTTOM, HIPS, LEGS Technique ■ From downward-facing dog, exhale and step your left foot forward to the outside your left hand. ■ Lower your right knee down onto the ground if comfortable and release the top of your right foot. Distribute your weight evenly across both hips. ■ Sink your weight down into your hips and, if comfortable, lower down onto both forearms. Keep your chest open. Hold for 5-10 breaths then repeat on the other side.
7 PIGEON POSE
GREAT FOR: HIPS, BOTTOM ■ Try to remain upright as you Technique ■ From downward dog, lift your focus on sinking your hips left leg up behind you and bring forward and down, resting on your knee to your left elbow. your forearms if you can, or for Rest your left knee on the floor a more advanced stretch, lower near your hand and your foot to your chest with your arms towards your right arm. Slide extended. Hold for 10 breaths your right leg back as far as or a maximum of five minutes, possible. then repeat on the other side.
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; GETTY IMAGES
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8 SHAVASANA
GREAT FOR: FULL BODY RELAXATION and allow your breath to come and go Technique ■ Lie down on your back and turn your naturally. Observe your thoughts without palms to face the ceiling to encourage following them. Stay here in this pose for your shoulders to relax. Close your eyes 5-20 minutes.
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Wise up your stride Running coach Sam Murphy has the answers to your pavement-pounding Qs RUNNING IS SIMPLE, RIGHT? You lace up your shoes and away you go. Once you’ve caught the running bug, though, a whole world of technical wisdom awaits you – which is exactly what you need to guide you to longer and faster sessions. We’ve recruited running coach and author Sam Murphy to answer a few of the big Qs you might (ahem) run into on the road.
The Q: I keep getting a side stitch when I run – what should I do?
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PHOTOGRAPHY GETTY IMAGES
Sam says: A stitch may not be a serious affliction like a torn muscle, but boy can it wreak havoc! Although any runner can be affected, younger and less experienced runners tend to suffer more often. Unfortunately no single cause – or solution – has yet been identified, but there are a number of factors worth exploring. Firstly, how strong are your core muscles? A weak core puts more stress on the diaphragm (the muscle that facilitates breathing), which can cause it to tighten or go into spasm. Perform some basic core exercises such as planks and side bridges two to four times a week. Next, think about your posture. A study in the Journal of Science and Medicine found a stiff upper back and kyphotic posture (where the upper spine curves forward) were both associated with more frequent stitches. Rolling out your back on a foam roller before a run, and stretching out over the roller longways afterwards, will help mobilise your thoracic spine. Also, researchers suggest avoiding running within two hours of a meal if you’re susceptible to stitches. Another study found that drinking fruit juice was linked to a higher risk of stitches! Finally, make sure you always warm up properly. Insufficient oxygen delivery to the breathing muscles can cause cramping, while a shallow or irregular breathing pattern is more likely to flip the switch. Breathing exercises can help as the more efficient your breathing muscles, the less oxygen they have to divert from your working muscles. If your game plan fails and you do get a stitch, slow your pace a little and try to breathe through it. Some runners find it helpful to switch their breathing pattern to exhale as the foot on the opposite side to the stitch lands (so, if your stitch is on the right, you exhale as your left foot hits the ground). Or, gently knead the sore area while you walk along.
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BeFIT The Q: A friend wants me to run with her, but she’s quicker than me. Is it a good idea?
Sam says: Pairing up could help both of you, if you take some time to plan your joint runs. A slightly faster friend can act as a pacer – many studies have shown that the presence of another runner can help you draw out a better performance. It’s called the ‘co-action effect’. Your friend will need to be mindful of your pace and effort level and aim to keep just half a step in front, in order to maintain an ‘invisible string’ linking you. She’ll also be providing some valuable wind resistance, if it’s a blowy day! You could also try doing tempo runs – 20 to 30 minutes of running just outside your comfort zone (think comfortably hard). If you’re doing speed work or hill reps, then you can both tackle the same session without needing to match each other pace-wise, as the distance covered in each rep is short and repeated numerous times, so you’ll never end up very far apart. The odd word of encouragement can help here, too. On long runs, it’s important you lock in to your own speed. Your friend could run on ahead every now and again, then loop back to you. Or she could slow down to your pace, but that takes some skill and discipline, so if possible, monitor pace with an app or GPS watch to ensure it’s not creeping up. Do make sure you go solo now and again as well, though, to give you the opportunity to tune in to your own body and learn to read its signs.
The Q: How should runners cross-train?
“Make sure you always warm up properly before a run to help prevent a stitch”
Sam says: This sounds like a simple question, but it depends on your reason for cross-training. Is it to simply add variety to your routine? Or is it to prevent injury or assist recovery? A different workout might be best for these scenarios. If it’s about balancing your program (after all, running is a repetitive action), I’d recommend strength training. This not only takes your joints through different and greater ranges of motion, it helps strengthen the muscles and connective tissues that will help your body deal with the forces of running. And if it’s for recovery, try not to overdo it. A two-hour bike ride or power yoga class isn’t going to do much to assist your recovery and adaptation! If you’re chasing performance gains, the more similar the activity to running, the better – aqua jogging (running in deep water), the ellipitical trainer or a stairclimber, and cycling are good options. US research found that runners who added interval training on a bike to their usual running regimen improved their 5K time by an average of 30 seconds. The bike allows you to make gains while reducing musculoskeletal load and minimising injury risk. To get the best cross-over effect from cross-training to running, mimic the structure and content of your running sessions with your cross-training workouts. A leisurely swim is no substitute for a tempo run! Using incline, resistance, speed and time to create similar sessions will help maximise your cross-training – and make it more stimulating, too.
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The Q: What’s the best way to run downhill?
Sam says: Make gravity your friend. That way, the natural increase in speed you experience from the gradient comes at no additional energy ‘cost’. One study found running down a 5.8 degree slope increased runners’ speed by 7 per cent – though on steeper hills, the pace diminished because once the gradient was too steep, potential speed gains were offset by a deterioration in technique. You can tweak your technique, however. Two of the most common errors are leaning back (so your centre of gravity is behind your legs) and overstriding (extending your legs too far ahead of your body). Both of these actions create a braking force, causing your stride to slow. Your brain is subconsciously trying to maintain control over your fast-moving limbs – but this braking action will not only slow you down but put extra force through your muscles and bones, leading to increased post-run muscle soreness and the likelihood of stressed knees. To fix these form errors, keep an upright posture and both shorten and quicken your stride so your foot strikes are swift and light. Visualise flowing down the hill, trying to keep your shoulders and hands relaxed. On a gentle downhill, run down for 100m at a brisk pace, staying tall and keeping your legs wheeling under you, not reaching out ahead. Jog or walk back up and repeat four to six times.
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Squat GOALS PO W E R M OV E
Ready to get down? Use this guide to do it right – and supercharge your results
NOT ALL SQUATS ARE CREATED EQUAL, and if you’re adding on some weight to yours, you’ll need to get your form on point to make sure you’re getting all the benefits from this powerful move. “The squat is a big lift that’s been lost in translation over the last few years,” says personal trainer Richard Tidmarsh. Some of the most common mistakes? Going too heavy before you’re ready, using the wrong technique and not actually completing a full rep. “Before attempting a back squat [that’s the standard one with the weight resting across your shoulders], assess your own bodyweight squat,” advises Tidmarsh. “Can you actually drop your body between your legs, chest up and weight
back in your heels? You may need to improve your hip, ankle and back mobility so that you can distribute your body weight correctly.” One great way to get your body prepped for the challenge of squatting with weight is with a bodyweight squat progression warm-up. It mobilises the hips, hamstrings, spine and chest – all of which will help your squat to feel more comfortable, as well as improve your technique and help you to reach new numbers on those weight plates. “This is hands-down my favourite mobility sequence,” says strength and conditioning trainer Dan Lawrence. “It gets you both physically and mentally primed for a workout. If you haven’t tried this before, it’ll be a game-changer.”
1SQUAT PROGRESSION WARM-UP
GREAT FOR: HIPS, THIGHS, BACK, SIDES Technique then wrap your hands under your toes. ■ Stand with feet a little wider than ■ Bend at your knees to drop your bottom shoulder-width apart, then hinge forward down so you’re in the lowest position of a at your hips, keeping your legs straight. squat, keeping your elbows on the inside of ■ Bend as far as your hamstrings allow, your knees. Hold this for a few seconds.
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Once you’ve mastered the back squat, try the front squat, which places the bar across your chest – and recruits a whole new set of muscles in the process. “Due to the weight distribution of the front bar placement, shift in your centre of gravity and increased levels of knee flexion involved in a front squat, the use of your quads is far greater,” explains Lawrence. “If you have a history of knee or spinal issues, the front squat would be a safer alternative,” he adds. “This is because it has greater compressive forces on the spine and knees.” To pull off a front squat, you’ll need higher levels of core activation and trunk stability to maintain the upright posture – which means an extra workout for your abs. Win-win. Happy lifting!
■ Extend your right arm up into a 1 o’clock position, following it with your eyes. Bring your right hand back; repeat on the left. ■ Extend slowly back up to the start position and repeat. @womensfitnessau
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2 BACK SQUAT
GREAT FOR: LOWER BODY Technique ■ With the barbell racked to shoulder height, step into the lifting cage, dipping under the bar to get the barbell onto the back of your shoulders. Take a grip just wider than shoulder width and lock the bar into your body. Lift the bar and take a step back. ■ Inhale deeply to fully inflate your lungs and brace your back. Sit back, placing the weight into your heels and lower into your squat until your thigh bones are parallel to the floor. ■ Keep knees pushed out, elbows under the bar. ■ Drive up through your heels, exhaling slowly with your chest out and lifted. Move your hips up and forward to come back to standing.
Place a 30cm box behind you to help you get the depth in your squat – decrease the box heig ht if you’re under 160cm, increase if over 180cm. Don’t sit on the box!
WORDS AMANDA KHOUV
3 FRONT SQUAT GREAT FOR: FRONT THIGHS, CORE, BOTTOM ■ Place the bar across the base of your neck/clavicle area, holding it with palms up and elbows high. You can retrieve this from a rack if you’ll be lifting heavy. ■ With feet shoulder-width apart, take a deep breath in, brace your core and bend at your knees and hips while keeping your body as upright as possible. Lower down as deep as you feel you can. ■ Push back up to the start position, maintaining a solid trunk and core throughout, and drive your hips forwards to lock out your bottom muscles at the top of the movement.
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HIGH PROTEIN
NO ADDED SUGAR yopro.com.au @ yoproau
EatFIT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
FISHY BUSINESS
Imagine if there was a magic pill that could make you smarter and get a better night’s sleep. Well, there is! Kinda. But it’s not a pill or even a supplement – researchers at the University of Pennsylvania say it’s a weekly serve of fish. According to a study published in Scientific Reports, children who ate fish once a week reported higher IQ scores and a more rested sleep. Unlike other research that has focused on the benefits of omega-3 supplementation, this study looks at the connection between omega-3s from food sources and intelligence. Want to get rested and brainier? For a fuss-free healthy fish option, wrap a piece of salmon in foil with a drizzle of olive oil and a slice of lemon, and bake for 20-25 minutes. Serve with a side of greens. DF = DAIRY FREE V = VEGETARIAN VG = VEGAN. GF = GLUTEN FREE DECODE OUR RECIPES: DF GF womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
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FLAT-TUMMY
feasts
Feeling bloated? Give your belly an easy ride with these digestion-loving bites from nutrition coach Lee Holmes
CHOCOLATE CHILLI BEEF SERVES 4
DF
GF
2 tbs extra virgin coconut oil 1 brown onion, diced 4 garlic cloves, chopped 800g minced beef 1-2 tsp chilli powder, to taste 2 tsp ground cumin 1 tsp smoked paprika tsp dried oregano tsp dried thyme 1 tsp raw cacao powder 2 tbs tomato paste
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400g tinned tomatoes 400ml good-quality chicken or bone broth 3 large carrots, grated 1 Melt the coconut oil in a large saucepan over medium-high heat. Add the onion and garlic and sautĂŠ for 3-4 minutes, or until softened. 2 Add the beef and cook for about 5 minutes, or until well browned, breaking
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up any lumps with the back of the spoon. 3 Stir in the spices and herbs and cook for 1-2 minutes, or until fragrant. 4 Add the cacao powder, tomato paste, tomatoes, broth and grated carrot; stir. 5 Bring to the boil, then reduce the heat. Cover and simmer for 1 hour, or until the mixture has thickened, stirring occasionally to prevent sticking. 6 Season to taste with sea salt and freshly ground black pepper and serve.
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EatFIT PAN-FRIED PINEAPPLE SERVES 2-3
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GF
VG
2 tbs extra virgin coconut oil 6 pineapple wedges, skin removed zest and juice of 1 lime 250g coconut yoghurt mint leaves, to garnish 1 Melt the coconut oil in a heavybased frying pan over medium heat. 2 Add the pineapple, drizzle with the lime juice and cook for 4-5 minutes on each side, or until golden brown. 3 Serve warm, with coconut yoghurt, garnished with mint and lime zest.
e tains th n o c le p Pineap melain, o r b e m enz y an help which c ting a beat blo
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GUT INSTINCT
Lee Holmes shares her inside knowledge
THE GUT IS THE EPICENTRE OF HEALTH. It has a connection to many areas of the body, including the hormonal system, nervous system, the emotions we experience, thyroid levels, immune system and more. More than 80 per cent of your immune system is located within the walls of your intestines and about 90 per cent of serotonin (the happy hormone) resides in those walls too! A HAPPY GUT EQUALS A HAPPY LIFE. By focusing on gut health, you can improve your immune system, support positive moods and emotional wellbeing, fix your sleeping patterns, balance your thyroid and control your hormones. You truly can transform the way you look and feel through better gut health. If you’re ready to enhance your ability to listen to your own body, increase your energy, reduce your brain fog and feel totally revitalised, focus on your gut.
MOCHA AND BANANA SMOOTHIE BOWL SERVES 1
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GF
VG
30ml shot of espresso coffee or dandelion tea 1 tbs chia seeds 2 tbs raw cacao powder 1 frozen banana, sliced 40g hazelnuts, soaked and roasted 125ml coconut milk 125ml almond milk or other non-dairy milk of your choice toppings of your choice, to serve 1 Pour the coffee or dandelion tea into a small bowl, add the chia seeds and let them sit for a few minutes. Transfer
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the mixture to a high-speed blender. 2 Add the cacao powder, banana and hazelnuts. Pour in the coconut milk and almond milk and whiz until there are no lumps. The mixture can be quite thick; if your blender is struggling, add extra almond milk or water in small amounts to help it along. 3 Pour the smoothie into a bowl or serving vessel (we used a coconut shell). Garnish with your choice of toppings – fresh banana slices, a sprinkling of mixed nuts and seeds, shaved fresh coconut, microherbs – and dig in!
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STRESS CAN SERIOUSLY AFFECT YOUR TUMMY. When you experience stress or anxiety, your body releases peptides that have a strong effect on the gut and can result in inflammation and increased gut permeability. Chronic exposure to stress can lead to a variety of gastrointestinal disorders such as irritable bowel syndrome, reflux and even food allergies – not such a fun time! By managing your stress levels and looking after your gut, you can become a happier and healthier version of you. ONE DAILY DIGESTIVE RITUAL TO FOCUS ON IS… Drinking plenty of water! Water keeps your intestines smooth and flexible. By keeping your body hydrated you’re helping food move through your intestines to enable waste to exit and enhancing your body’s natural detoxification system. To keep hydrated, women need about 2.2 litres per day.
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PHOTOGRAPHY STEVE BROWN
T his delecta chocolatey sm bly thick, oothie bowl w il give you a na tural hit of t l he feel-g ood ho rmone dopam ine
EatFIT THAI FISH CURRY SERVES 4
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1 tsp extra virgin coconut oil 400ml tin coconut milk 700g firm white fish, such as ling or cod, pin-boned, skin removed, cut into large pieces 100g snow peas, topped and tailed 1 tsp gluten-free fish sauce 5 kaffir lime leaves, centre vein removed, thinly sliced, plus extra to garnish 2 long red chillies, seeded and sliced lengthways THAI CURRY PASTE 3 garlic cloves, roughly chopped
2 lemongrass stems, white part only, roughly chopped 2 red Asian shallots or small onion, roughly chopped 1 large red chilli, roughly chopped 1cm knob of fresh ginger, peeled 5 kaffir lime leaves, centre vein removed, thinly sliced 1 tsp grated lime zest 1 Using a mortar and pestle, pound all the curry paste ingredients into a smooth paste. (You can also use a food processor; you may need to add some water.)
2 Melt the coconut oil in a large wok or saucepan over medium heat. Add the curry paste and cook, stirring constantly, for 3-4 minutes, or until lightly golden and fragrant. Stir in the coconut milk and bring to a simmer. 3 Add the fish, snow peas, fish sauce and lime leaves and simmer for 3 minutes, or until the fish is just cooked. Also, as a side note, remember that it’s better to slightly undercook your fish, as it will continue to cook after you remove the wok from the heat. 4 Garnish with the chilli and extra lime leaves and serve immediately.
Mak e ad of the ouble batch c and fre urry paste ez to thre e for up e mont hs
For more tummysoothing meals and tips, pick up a copy of Supercharge Your Gut by Lee Holmes (Murdoch Books, $35).
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WO MEEN N’ ’SS FITN F IT NEESSSSpromotion promotion WOM
Sweet reward This indulgent, high-protein slice makes the best post-workout treat
G o o e y, n u t t y a nd c h oc olate y – it ’s t h e t rif e cta!
Snickers-style protein slice SERVES 12-16
1 cups almonds 1 cup dates cup water 1 cup plant-based protein powder cup cacao cup peanut butter 2 tbs Pureharvest Rice Malt Syrup 70g dark chocolate cup crushed peanuts 1 Line a square baking tin with baking
paper. In a food processor, blitz the almonds to form a course meal. Add the dates, water, protein powder and cacao and whizz until well combined. 2 Spoon one half of the mixture into the prepared baking tin. Set aside the remaining mixture. 3 In a small bowl, mix together the peanut butter and rice malt syrup. Spread this mixture over the first layer. 4 Spoon the remaining base mixture
on top of the peanut butter layer. 5 Melt the chocolate and pour gently over the top of the slice. Scatter with the crushed peanuts. 6 Place in the fridge for at least 4 hours to set before cutting into squares.
FUEL YOUR S T U O K R O W Find out exactly what to eat to power up your session
SCORING THOSE #FITGOALS IS ALL ABOUT TEAMWORK, and there’s no better team than workouts and good food. But, figuring out exactly what to eat and when can be pretty confusing. Do you go big on protein, or munch carbs all day? When is the time just right to nosh on a nana? Do your nutrition needs change if you’re doing boot camp one week and weights the next? And exactly what is the deal with supplements? To help you nail your nutrition strategy, we’ve called on sports nutritionists to help plan the right menu at the right time, whatever your workout. Bon appetit!
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ENDURANCE RUNNING
“Most endurance sessions are at a moderate intensity (around 65-75 per cent of your maximum oxygen uptake), so your sports nutrition goals will be to avoid fatigue by ‘training’ your system to be as fuel-efficient as possible,” explains Dr Susan Kleiner, co-founder of International Society of Sports Nutrition and author of Power Eating (Human “T RAIN Kinetics, $40.99). “During the first 20 YOUR minutes of your run, your primary fuel source will be carbohydrate, but after SYST EM TO that time, it will be evenly split between BE FUEL carbohydrate and fat.” EFFICIE NT ” After an hour or more of training, you’ll need to replenish carbohydrate levels. Since your body can store more fat than carbs, you need to adjust your fuel, so you’ll need more carbs, says Kleiner. “I like a 40:30:30 carb, protein, fat dietary composition in food for endurance, and then add in sports supplements for athletes’ training sessions,” she adds. “But everyone is different. Elite athletes need more carbohydrates; others can do quite well at 40 per cent or less on low-to-moderate intensity days.”
FUEL IT: “For training at a
moderate intensity at any time other than very early, as long you’ve been eating balanced meals, and your last meal or snack has been within two-and-a-half hours of a two-hour training session, nothing really special has to happen pre-workout,” says Kleiner. If you need a snack, because your last meal was more than three hours previously, protein and a small amount of fat works well if you’ve been following a high-fat diet, says Kleiner. “A lot of my clients like Greek yoghurt and peanut butter.” If you’re still eating at least 40 per cent carbs, then choose protein and carbohydrate – 20g protein and 0.5 to 1g carbs per kilo of bodyweight, she advises, such as Greek yoghurt with fruit. You could also consider a liquid sports nutrition product. “You can create your own recipe with protein powder and fruit. Just make sure you’ve got enough digestion time,” Kleiner says. Often, a moderate workout is followed by high-intensity training, so Kleiner recommends a protein-carb meal with 20-30g of protein and 0.5 to 1g of carbs per kilo of bodyweight, depending on the intensity and duration of your session.
SUPP UP? “I advise a vitamin-mineral supplement, fish
oil, vitamin D (based on blood test results), plus iron and calcium for many women,” says Kleiner. “I usually recommend a protein and a carb supplement, too.” Chat to a nutritionist first. womensfitness.com.au
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WEIGHT TRAINING
Strength work helps you tone up, increase lean muscle and burn fat, and food can help you get there. “The aim of your weighttraining fuelling strategy is to create a stronger pathway between your brain and your muscle,” explains Renee McGregor, sports nutritionist and author of Training Food (Nourish, $22.99). “This will train the muscle to become stronger.” There’s a misconception that all you need is increased protein, says McGregor. “While your protein needs increase when you start weight training, those who train regularly don’t have increased protein requirements.” You need a combination of energy in the form of overall kilojoules, protein and training for your muscles to develop. Working out three times a week? Aim for each meal to include a fist-sized portion of wholegrain carbs, the protein requirement for your weight plus salad or veg.
FUEL IT: Focus on good-quality
protein – eggs, milk, meat and fish offer the most beneficial branch-chain amino acids for your workout. If you’re a vegan, food combining will give you the best chance of obtaining the optimum balance of amino acids. Try oats and soy milk, rice and lentils or beans on toast. And don’t forget tofu and quinoa. “They are as close as you’re going to get to all the branch-chain amino acids,” says McGregor. “In the immediate meal prior to training, aim for 0.3-0.4g of protein per kilo of bodyweight (18-24g for a 60kg woman),” she says. You’ll still need energy for lifting, so include a fist-sized portion of carbs in this meal, too. If your session is more than four hours later, McGregor advises a pre-workout snack such a glass of milk, or Greek yoghurt and fruit. If you’re training around three times a week, your recovery can simply be your next meal. “There’s a misconception that you need to guzzle a protein shake after every workout,” says “PROTE IN McGregor. “If you’ve had a tough session, NE EDS include wholegrain carbs and protein in INCREASE your meal to rebuild glycogen stores WHEN YOU and repair muscle. If your session is START” less intense, include both carbs and protein, ideally using beans, pulses or root vegetables as your source of carbs.” If your next meal is three to four hours away, add a post-workout protein snack. Dairy is best for absorption and muscle repair, but soy, hemp or pea protein are good for vegans.
SUPP UP? “You don’t really need to if you’re eating well. A tart cherry supplement may ease muscle soreness.” @womensfitnessmag
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FUEL IT: Bean advises you eat a meal
two to four hours before your workout, aiming for 100-150g of carbohydrates, with some protein and a small amount of fat. If you’re heading to a lunchtime class, good breakfast options include porridge made with milk or poached eggs on toast, she says, while a lunch of pasta with fish and vegetables, or rice with chicken and broccoli, is ideal fuel for a later session. “If you haven’t eaten for four or more hours, have a snack with around 25g carbs, such as a large banana, or a slice of peanut butter on toast around 30-60 minutes before you work out.” After a high-intensity workout, your glycogen stores will be depleted, so it’s time to refuel. “START You’ll need to go big on carbs, aiming for YO UR 1g per 1 kilo of bodyweight (for example, WORKOU T 60g carbs for a 60kg woman), and around 20g of protein. Bean suggests 500ml WITH FULL milk; 200g strained Greek yoghurt with a GLYC OG EN banana or a protein bar with 20g protein. STORES”
SUPP UP? Caffeine is one of the most
well-researched fitness supplements. “Caffeine reduces your perception of effort, so exercise feels easier,” explains Bean. “It also increases endurance, meaning you can keep going at your chosen pace for longer. The optimal dose is 3mg per 1kg bodyweight, so if you weigh 60kg, you would take 180mg of caffeine – the equivalent to a double espresso.” It takes about 45 minutes for caffeine to peak in your bloodstream – good to keep in mind if you’re hitting the café before your session. “If you’re doing a workout that lasts longer than 60 minutes, you might want to take caffeine mid-workout (instead of pre-workout) to help you keep going in the latter stages,” Bean suggests.
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BOXING
While you won’t need the 20,000 kilojoules that keeps world champ Anthony Joshua on his toes, the heavyweight’s daily intake shows the serious role of nutrition in fuelling your boxing sessions. Boxing calls on both aerobic and anaerobic systems, and requires a range of training, from building strength, endurance and cardio fitness to prepping your body for the explosive power of punches.
FUEL IT: The key here is to tailor your
nutrition to your varied training routine. If you’re doing an endurance run to build stamina, follow the guidelines for endurance training. But for an hour-long, high-intensity boxing class, you need to think about your diet up to 24 to 36 hours in advance, to ensure you have enough energy going into your system to fuel your activity. “In the 24 to 36 hours before your session, eat at least 1g of carbohydrate per kilo of bodyweight at every meal,” McGregor says. So, for a 60kg woman, that means filling up with 60g of carbohydrates. Base your meal around good-quality complex carbs such as oats, couscous, wholegrain bread and pasta and sweet potato. “You also need two to three snacks of 0.5g carbs per kilo of bodyweight (30g for a 60kg woman).” You may need extra carbs in the session, too, depending how hard you’re working. Good options are bananas, dried fruit or a gel. Boxers often follow a jogging program for recovery. A 30-40 minute pre-breakfast run at conversational pace will be enough time “TAILOR to use your fat stores for energy so you YOUR FOOD won’t need additional fuel. But it’s important not to push yourself, TO YOUR warns McGregor. “These runs must be TR AINING gentle,” she says. “Otherwise you could PLAN” depress your immune system or make it more likely you’ll pull a muscle.”
SUPP UP? Not necessary. If you follow these nutrition
guidelines, you won’t need to add on supplements unless you’re competing at an elite level, says McGregor. Love this? Search for more articles like it on womensfitness.com.au KEYWORDS: FUEL BOXING HIIT WEIGHTS RUNNING @womensfitnessmag
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WORDS EVE BOGGENPOEL PHOTOGRAPHY THINKSTOCK; GETTY IMAGES
HIIT AND SPINNING
When you perform high-intensity endurance exercise, your body breaks down glycogen (stored carbohydrate in the muscles) as well as fat to fuel your muscle cells. The greater the intensity, the higher the proportion of glycogen used. “Starting your workout with full glycogen stores will allow you to exercise hard for around 45-60 minutes before you need to refuel,” says Anita Bean, registered nutritionist and author of The Complete Guide to Sports Nutrition (Bloomsbury Sport, $39.99). Given that a one-hour, fast-paced spin class can burn up to 2510 kilojoules, you need to make sure you’ve eaten plenty of carbs in advance.
EatFIT
rious Nutrition plays a se role in fuelling your ! sessions – so eat up
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Hormones, it’s time to get in line. WF naturopath Belinda Kirkpatrick has a menu that can help
Perfect balance
FACT: THERE ARE MORE THAN 100 HORMONES working closely together in your body every day. So it makes sense then, that if one is disrupted, the flow-on effect is huge. Cue moodiness, intense hanger, painful or missing periods, fluid retention or weight gain and plummeting energy, just for starters. “Hormones are responsible for so many important things including regulating our periods, keeping us warm, giving us energy, helping us to sleep and keeping us happy – we literally couldn’t live without them!” says WF naturopath Belinda Kirkpatrick. Most women of reproductive age experience hormonal changes on a daily basis, she adds, and if your balance is compromised as a result, the nasty symptoms can pile up. “This makes hormone production and balance essential for health and happiness,” she says. 88
If you hear hormones and think periods, you’re only just scratching the surface. Here’s a quick cheat sheet: the thyroid hormones are key for energy, mood, weight and temperature; melatonin plays a big role in sleep; insulin and glucagon regulate your blood sugar balance; cortisol, often dubbed the ‘stress hormone’, also provides energy; and leptin and ghrelin are hormones that stimulate and regulate your appetite. Just as there are loads of hormones at play in your body, there are loads of reasons why your hormones might stop playing nicely with each other, including stress, too much or not enough exercise, environmental toxins and a lack of quality sleep. One of the biggest disrupters, Kirkpatrick says, is diet. “What we eat plays an important role in keeping hormones happy and balanced,” she notes. “Poor dietary choices can contribute to
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imbalance, while good food can reduce inflammation and provide a steady stream of building blocks to make hormones, vitamins and minerals essential for health.” It can be tricky to pinpoint what’s causing you to feel off – see an expert if you’re experiencing symptoms – but a healthy lifestyle is key to bringing your hormones into line. Kirkpatrick suggests prioritising sleep, avoiding chemicals in cleaning products (try making your own!), exercising regularly and minimising sugar and processed foods. “For healthy hormones, your meals and most snacks should contain a source of protein, good fats and something fresh,” she adds. Broccoli, salmon, avo, chia seeds and eggs are some of her fave balancing eats. Want to give your hormones a feast? Start with this menu from Kirkpatrick’s new book Healthy Hormones: A Practical Guide To Balancing Your Hormones.
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EatFIT Banana pancakes with berries MAKES 3 PANCAKES
V
GF
1 banana 2 eggs 1 tsp ground cinnamon 1 tsp vanilla paste cup almond meal apple, grated butter, for frying yoghurt and berries, to serve
1 Using a handheld blender or food processor, combine all of the ingredients (except the apple) and blend well. Once the mixture is blended well, add in the grated apple. 2 Heat a large frying pan over low to medium heat, melt the butter and pour in a third of the pancake mix. Cook until
small bubbles appear (about 2 minutes), then gently flip and cook for a further 1-2 minutes on the other side. Repeat with the remaining batter. Note, the best way to cook these is slowly and for longer than flour-based pancakes. 3 Serve with yoghurt and fresh seasonal berries like blueberries and raspberries.
the hy pancak es contain alt he d an k ic qu se T he otein, good fats and perf ect balance of “pr ose they’re g reat for th d an h�, es fr ing th me so duce w ho are trying to re suffering from PMS fibre. d increasing protein an le hi w ar sug d an ins g ra
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Seed crackers MAKES 10
VG
DF
GF
1 cup linseeds cup mixed sunflower seeds, pepitas (pumpkin seeds), chia seeds and sesame seeds 3 tbs almond meal 2 tsp garlic powder 1 tsp smoked paprika olive oil spray, for greasing 1 Preheat the oven to 180°C . Line a baking tray with baking paper. 2 Combine all the ingredients in a bowl with 1 cups of water and stir. Set the mixture aside for 15 minutes. 3 Spray the baking tray with olive oil spray and press the mixture evenly onto the tray to about 5mm thick. Use a knife to cut the mixture into 10 rectangles; that way they will be easy to cut when they are cooked. 4 Bake for 30 minutes. Take tray out of oven and cut along the lines again. Return to oven and bake for 20 minutes. 5 Cool the crackers on the tray, then break along the lines and store in an airtight container for 1 month. TOPPING IDEAS These crackers are great to take on the go with you for a nutritious and delicious lunch. Enjoy them topped with some homemade hummus, cherry tomatoes, black olives and dukkah; smoked salmon, avocado, walnuts, feta cheese and a squeeze of lemon; chicken, cucumber, cashews and mint; or avocado, sashimigrade tuna, coriander, mango and roughly chopped macadamias.
For more, check out Healthy Hormones: A Practical Guide To Balancing Your Hormones by Belinda Kirkpatrick & Ainsley Johnstone (Murdoch Books, $35).
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This is the perfect crunchy lunch for those with PCOS, insulin resistance or endometriosis. The crackers contain linseeds, which can help to eliminate excess oestrogen from the body, and mag nesium, which can help to reduce pain while increasing energy and mood.
WORDS PENNY CARROLL PHOTOGRAPHY AINSLEY JOHNSTONE, THINKSTOCK
EatFIT
Salmon fishcakes SERVES 4
DF
GF
1 sweet potato, coarsely chopped 2 x 210g tins wild-caught salmon with bones, drained 2 eggs, whisked cup quinoa flakes cup finely chopped fennel cup chopped flat-leaf (Italian) parsley cup chopped spring onions cup chopped dill grated zest of 1 lemon olive oil, for frying microherbs, green salad and lemon wedges, to serve
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1 Boil the sweet potato in a saucepan for about 10 minutes until soft. Drain and mash with a fork so it cools slightly. 2 Add the salmon, eggs, quinoa flakes, fennel, parsley, spring onion, dill and lemon zest, then season with salt and pepper. Gently mix to combine. With damp hands, form into small patties roughly the size of the palm of your hand. 3 Heat a frying pan over medium heat and add olive oil. Fry the patties in the oil until golden on both sides. 4 Scatter with microherbs and serve with a green salad and lemon wedges.
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EatFIT US FO O D FO C
Small and MIGHTY
That little sprinkle of delicate microgreens on your plate comes with a big bunch of healthy body benefits
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fact, microgreens are often considered a functional food because of their high antioxidant status: that is, a food that promotes health or prevents disease. These teeny-tiny leaves also contain digestive enzymes. The body naturally contains enzymes as these are what help us to break down and digest food, and you can find them in some foods too – the presence of these means that microgreens could help with bloating and digestive issues. Ultimately, adding microgreens to your daily menu is an easy way to get lots of the health benefits of green vegetables in one (super) bite. Long-term, these nutrients will help reduce your risk of developing conditions such as diabetes, heart disease and obesity, and in the short-term they can help you score glowing skin, more energy and manage weight if you eat them as part of a healthy, balanced diet.
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1 MAKE A SALAD Mix together 1 cup of microgreens, 1 diced peach, diced avocado, cup chopped walnuts and a sprinkling of feta cheese. Make a dressing with 1 tbs extra virgin olive oil, a squeeze of lemon juice and tsp Dijon mustard. Season with salt and pepper and serve. 2 CREATE CANAPÉS Slice 2 zucchini with a peeler to make ribbons. Lay flat on a large plate and drizzle with olive oil. In a small bowl, mix together a tub of ricotta cheese with a handful of microgreens and a squeeze of lemon juice. Season with salt and pepper. Place 1 tsp of the ricotta mixture at one end of a zucchini ribbon then roll and fix with a toothpick. Repeat with remaining filling. 3 UPGRADE YOUR TOAST Toast 2 slices of wholegrain bread. Top with avocado and a squeeze of lemon juice. Sprinkle with microgreens and season with salt and pepper and a drizzle of olive oil.
WORDS NICOLA SHUBROOK PHOTOGRAPHY THINKSTOCK
SEE THAT PRETTY LITTLE GREEN GARNISH on your perfectly plated brunch? That’s not just there for show – those mini leaves actually contain a stack of body-loving nutrients. They’re called microgreens, and while they’ve long been confined to fancy restaurant kitchens, they’re now finding a place in everyday life, too, adding a burst of flavour, style and health to meals. Microgreens are the seedlings of vegetables and herbs, but don’t get them mixed up with sprouts. Sprouts are the first shoots of a seed that’s been soaked in water for a few days. Microgreens, however, are left to grow a little longer, anywhere between one to three weeks, so they look more like a mini plant. You can stock up on microgreens at health food shops and even some supermarkets, and they’re pretty easy to grow at home too. Some of the popular microgreens include mustard cress, coriander, basil and pea, and the flavours vary from mild to peppery and spicy. So what can they do for your body? Some microgreens have more health benefits than others, but they’re all a great way to get a shot of greens in your diet. Microgreens have a higher concentration of nutrients than when they’re fully grown. They generally provide vitamins A, C, E and K and are also a rich source of those all-important free-radical-punching antioxidants that combat the toxins caused by pollution and fight the daily battle against inflammation. In
3 WAYS WITH MICROGREENS
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Toss those tired leaves and upgrade to these filling and nourishing dishes
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PHOTOGRAPHY CREDIT TO GO HERE PLEASE
Super salads
EatFIT Cold peanut butter noodle salad with chicken SERVES 2
Pasta often gets a bad rap, but you don’t have to cut anything out completely – particularly something you really like. Eat it sparingly, and with lots of fresh veg , and it’s perfectly fine
DF
150g soba noodles 250g chicken breast, cooked and chopped cup bean sprouts, rinsed 1 red capsicum, seeds removed and finely sliced 12 snow peas, cut into thin strips 1 cup red cabbage, finely sliced 2 large handfuls of baby spinach, washed 2 spring onions, finely sliced 2 tbs sesame seeds, to serve DRESSING cup crunchy peanut butter 3 tbs water 2 tbs soy sauce 1 tbs sesame oil 1 tbs honey 1 Bring a pot of water to the boil and cook the noodles until tender. Drain and transfer to a large bowl of cold water. Separate the noodles with your fingers while they cool. Set aside. 2 To make the dressing, place all of the ingredients in a bowl and mix well to combine. Set aside. 3 Drain noodles and leave in the large bowl. Add the cooked chicken, bean sprouts, capsicum, snow peas, red cabbage, baby spinach and spring onions. 4 Pour the dressing over the salad, toss gently to combine. Top with sesame seeds and serve.
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Veggie-packed penne pasta salad with smoked salmon SERVES 2
200g penne pasta, uncooked 2 cups cauliflower florets 2 cups broccoli florets sea salt freshly ground black pepper 2 carrots, peeled and grated 2 zucchinis, ends removed and grated 250g cherry tomatoes, halved 200g smoked salmon (fresh or tinned)
DRESSING 1 cup natural unsweetened Greek yoghurt 1 tsp Dijon mustard handful of dill, roughly chopped 1 tbs lemon juice 1 Cook the pasta in boiling salted water until al dente, then drain and set aside. 2 Place the cauliflower and broccoli in a
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food processor and blitz to a fine crumb. Alternatively, you can dice both vegetables very finely. 3 To make the dressing, place all of the ingredients in a bowl and stir to combine. Season to taste with salt and pepper. 4 Place the cooked pasta, cauliflower and broccoli, carrot, zucchini, cherry tomatoes, salmon and dressing into a large bowl and toss gently to combine.
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Baked fish with farro, olive and tomato salad SERVES 2
DF
100g farro 1 tbs oil 2 garlic cloves, crushed 1 large eggplant, washed and cubed 2 skinless white fish fillets, roughly 150g each 2 tbs sundried tomato pesto 2 tbs breadcrumbs 10 black olives, pitted 8 cherry tomatoes, halved 2 handfuls of baby spinach, washed 2-3 tbs balsamic vinegar 1 handful of fresh basil leaves
1 Preheat the oven to 180°C. 2 Put the farro in a saucepan, cover with water, bring to the boil and simmer for about 30 minutes or until tender. Drain in a colander and leave to cool. 3 Meanwhile heat a pan and add the oil, crushed garlic and eggplant. Lower the heat and cook for about 20 minutes until the eggplant is tender, turning from time to time. You may need to wet the pan with water every now and then. Remove from the heat when done. 4 Spray a large non-stick frying pan
with oil and heat on high. Sear fish for 1 minute on each side, remove from heat. 5 In a small bowl, mix the tomato pesto and breadcrumbs together. Press the mixture on top of the fish. Place the fish onto a tray lined with baking paper and bake for 6-10 minutes in the oven until the fish is cooked through. 6 Mix the farro, olives, eggplant, tomato and baby spinach in a bowl. Drizzle with balsamic vinegar. 7 Serve the fish accompanied by the farro salad garnished with basil leaves.
For more great recipes and easy workouts, pick up a copy of 7 Minutes to Better Health by Sam Wood (Hardie Grant Books, $39.99).
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PHOTOGRAPHY CAITLIN MILLS
type of Farro is a that is eat whole wh barley, a ke served, li per wy. It ’s su lit tle che ads ffering lo o , y h lt a e h nd g ood of fibre a iron levels of
EatFIT
A breakf ast way to g salad is a g reat et veg gie protein in s to your m and It helps you stay orning . f much lon uller for g er
Quickie with Sam Wood The PT, former Bachie and brains behind these salads shares his leafy tips
THE SECRET TO A GREAT SALAD IS… Thinking outside the box. A salad doesn’t just have to be a sad pile of spinach. Veggies, grains and a great protein source should be staples in your salad. FRUIT SALAD: YAY OR NAY? I love it – but if weight loss is your primary goal, excess fruit intake is definitely something that should be considered. THE EASIEST WAY TO PERK UP A DULL SALAD? A zesty vinaigrette gives any salad a good kick. My go-to dressing is olive oil and balsamic vinegar with a bit of lemon and cracked black pepper.
Breakfast salad bowl SERVES 2
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1 tbs oil 2 portobello mushrooms, sliced 12 cherry tomatoes, halved 100g haloumi cheese, diced 4 eggs 4 large handfuls of baby spinach, washed avocado, skin removed and sliced 2-4 tbs tomato relish 2 slices rye sourdough, toasted 1 Heat the oil in a large frying pan over
a high heat and cook the mushrooms, tomatoes and haloumi until browned. 2 Poach the eggs for 4 minutes in a shallow pan of water that has been brought to a rolling boil. 3 Place half of the spinach in the bottom of each bowl. Then add the eggs, mushrooms, tomatoes, haloumi and the avocado to each bowl. 4 Top with some tomato relish and serve each salad with a slice of toasted rye sourdough.
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WHAT SALAD MYTH NEEDS BUSTING? Some people still think of a salad as a garnish. When done right, a salad can be a great meal. Get creative with the fillings – think fresh beetroot, cherry tomatoes, roasted chickpeas, toasted pinenuts and avocado. GOT A FAST FOOD FORMULA WE CAN USE WHEN TIME’S TIGHT? Two handfuls of veggies, one handful of lean protein and you can’t go wrong.
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LET’S BE HONEST. When we’re choosing what to eat for our next meal, it’s easy to go in one of two directions – either be guided by your cravings (hello, iced doughnut), or eat something filling and healthy. While we know what we should eat to fuel our bodies, and we’re okay giving in to our cravings every now and then too, if we had to plan a perfect day around getting all the vitamins we need, we might find it harder to figure out than Selena Gomez’s relationship status. But, eating your vitamins is still the best way to get your dose of valuable nutrients. In a study published in the American Journal of Clinical Nutrition, researchers from the University of Wollongong completed a review of dietary supplementation and concluded that food and combinations of foods should be the first port of call in addressing nutritional requirements. “Nutrition is very subtle,” says nutritionist Charlotte Watts, author of The De-Stress Effect (Hay House, $24). “Other substances in food, such as phytochemicals, have a synergy with the vitamins we eat, so everything works together in a fine balance.” With a little thought and care, it’s totally possible to make meals that give your body a daily dose of nutrients. This fast-prep, one-day meal plan provides 7,000kJ, more than five portions of fruit and vegetables and a hefty serve of essential vitamins in each bite. Now that’s what we call healthy eating!
Eat your
vitamins Score a mega dose of nutrients in one tasty menu
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EatFIT
Breakfast
Lunch
GO-FASTER PORRIDGE 45g wholegrain rolled oats 150ml milk 75g blueberries ( punnet) 1 tbs sunflower seeds 1 tbs slivered almonds Put the oats and milk into a pan. Bring to the boil over a high heat and then simmer for 5 minutes, stirring frequently, till thick and creamy. Top with blueberries, seeds and slivered almonds.
WORDS ANGELA YUSSUFF PHOTOGRAPHY GETTY IMAGES, THINKSTOCK
THE KEY VITAMINS B1, C and E THE SCIENCE This brekkie provides 25 per cent of your recommended daily intake (RDI) of vitamin E. The blueberries are low in sugar and contribute 20 per cent of your RDI of vitamin C. You also get a vitamin B1 boost, which plays a role in a healthy brain and nervous system. Oats are high in energising B vitamins, packed with fibre and have a low glycaemic index, giving sustained energy for your morning.
SCRAMBLED MACKEREL handful of mushrooms, sliced handful of spinach, chopped 2 eggs 1 tbs milk smoked mackerel fillet, flaked 1 slice wholegrain bread avocado, to serve Preheat the grill. Heat butter in a pan, add the mushrooms and cook, stirring often, until tender. Add spinach, cook until wilted. Beat the eggs, adding milk. Add to pan and cook, stirring, until egg has begun to set and scramble. Stir in the mackerel, cook until warmed through. Toast the bread and top with avocado; serve with the scramble. THE KEY VITAMINS A, C, D, E and all the B vitamins THE SCIENCE High in protein and good fats, this meal provides a hit of B vitamins, essential for energy and healthy skin, nails and hair, as well as nerve cell function, protein synthesis and production of healthy red blood cells. The egg provides vitamins B7 and B9 which help metabolise energy and maintain your nervous system.
Morning snack
NUT-TOPPED YOGHURT 100g Greek yoghurt 20g mixed raw nuts Put the yoghurt in a bowl; top with nuts. THE KEY VITAMINS A, B1, B3, B5, B12, folate and E THE SCIENCE Curb your pre-lunch hunger pangs with this nutritious snack. The yoghurt provides nearly a quarter of your recommended vitamin B12 intake, essential for production of healthy red blood cells and cell repair. Look for one without added sugar. The nuts are a good source of B vitamins including B1 and folate. Aim to get some pecans in your mix: they’re rich in alpha linoleic acid (ALA) which plays a role in heart health.
Afternoon snack PLUM CRUNCH 2 plums, chopped 10 almonds
Throw the ingredients into a bowl. Done! THE KEY VITAMINS A, B3, biotin, folate and E THE SCIENCE Packed with fibre and rich in the antioxidant vitamin E, this snack is great for you. The plums contain vitamin A for skin and, combined with the almonds, provide three of the key B vitamins for cell maintenance and energy production. It’s great for fuelling your afternoon activities.
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“NUTRITION IS SUBTLE EVERYTHING WE EAT WORKS TOGETHER IN A FINE BALANCE”
Dinner
BAKED SWEET POTATO WITH BEEF CHILLI 1 sweet potato onion, chopped 1 garlic clove, chopped red capsicum, sliced 100g lean beef mince tsp each chilli powder, paprika and cumin tin chopped tomatoes 2tbs red kidney beans, drained 1 cup steamed broccoli and 4 spears asparagus, to serve Bake the sweet potato. Meanwhile, heat oil in a pan and cook the onion, garlic and capsicum for 3-4 minutes until softened. Add the spices and give it a good stir; leave for 5 minutes, stirring occasionally. Add the beef and cook for 5 minutes, stirring often, until browned. Add tomatoes and kidney beans and bring to the boil. Reduce heat; cover and simmer 10-15 minutes. Serve with the sweet potato and green veggies. THE KEY VITAMINS A, B vitamins, C and K THE SCIENCE The sweet potato will ensure that you hit your vitamin A quota for the day, while the tomatoes help to fulfil your vitamin K requirements. The kidney beans and green veggies are an excellent source of folate (great for DNA synthesis) and the red capsicum tops up your vitamin C intake, which aside from being vital for healthy blood vessels, will also help your body absorb iron from the beef. @womensfitnessau
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BRIGHT EYES
Keeping your eyes healthy is just as important as the way you protect them – stylishly, of course – from the sun. If your nine-to-five requires you to stare at a screen, get into the habit of giving your eyes a break every 20 minutes by looking at objects more than 5 metres away. Load up your meals with luteinrich foods, such as kale, which can help prevent cataracts, plus cheese and poultry, both of which contain zinc to help boost vision. And if you’re ready to trade in your sunnies for a new-season find? Make sure the lens is a category 2 or above to protect your peepers from harmful UV rays. We rate these cool shades… (1) $145, baileynelson.com.au, (2) $200, ray-ban.com
GET THE DEETS! Head to womensfitness.com.au for all the stockists of the pretty products featured in these pages
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SKINS crop top, $79.99, and jumper (worn around waist), $69.99; Koral leggings, $140; Local Supply sunglasses, $79.95; Polar watch, $299 (worn throughout).
Trail blazer Cut a fresh path in sporty separates that bring out your inner explorer
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Running Bare crop top, $74.99; SKINS leggings, $199.99; The Upside hat, $49; Kathmandu boots, $339.98, and walking pole, $69.98 (worn throughout). OPPOSITE PAGE: SKINS crop top, $74.99, top, $44.99, and shorts, $119.99; Bonds socks, $15.95 (worn throughout); Kathmandu backpack, $199.98; Le Specs sunglasses, $89.95. 104
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G-Star RAW jumper, $130; Bonds hoodie, $39.95 (worn underneath); SKINS shorts, $109.99. OPPOSITE PAGE: The Upside crop top, $79, and leggings, $139; SKINS jacket, $189.99.
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The Upside T-shirt, $99; SKINS vest, $149.99, and leggings, $149.99; Running Bare hat, $29.99; Le Specs sunglasses, $69.95. OPPOSITE PAGE: SKINS crop top, $74.99; The Upside jacket (on shoulders), $229; Nimble leggings, $99.
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Photography Dave Wheeler Styling Jess Pecoraro Hair and make-up Ania Milczarczyk/DLM Model Izi Simundic/Scoop
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DAMAGE CONTROL Summer’s sizzling days can do a real number on your strands. If your locks have been enjoying a little too much sun, use this expert guide to repair your hair
WE SPEND THE WHOLE YEAR DREAMING about long summer days spent lazing on the beach. What we don’t dream about are the nightmarish effects those hours relaxing by the ocean or pool can have on our hair. Sure, you know the (scary) damage sun can do to your skin – ‘slip, slop and slap' is as ingrained into the nation’s psyche as ‘stop, drop and roll’ – but did you know that hair can also be damaged by the sun’s harsh rays? Here’s the lowdown: there are two main components to a strand of hair. There’s the cuticle, which is the outer layer of defence that protects hair from environmental stressors; and there’s the inner structure, which is made up of protein. The health of the inner structure is often determined by that of the cuticle. Long exposure to the sun’s strong UVA and UVB rays can attack both parts of the hair, from the outside in. Then there’s the salt water and chlorinated pools we’re splashing about in, which only aid the sun’s damaging work. Translation? Once those days of floating around on your giant pink flamingo are gone, your tresses are going to be in desperate need of some tender loving care. Don’t worry, we won’t leave you to deal with stressed-out strands alone. We recruited a team of leading hair experts to help you get your damaged hair
back to full health before the sunny season rolls round again. Let’s do this!
CHECK THE SIGNS
If you’re looking at your hair thinking, ‘does this apply to me?’ then check for the obvious signs of hair damage: dryness, breakage and discolouration (sadly, that natural balayage effect summer has ‘blessed’ you with is actually a bad sign). The three main culprits for these problems are the sun, salt water and chlorine. “The sun is so harsh on your hair and will damage your colour and leave the cuticle dried out,” says Monique McMahon, colour director at Sydney salon QUE Colour. “Salt water also has the same effect as the sun, as salt is a drying agent. They both drain the natural oils from hair, leaving it brittle and worn down.” Apart from not looking great, dry hair is especially bad because the lack of moisture weakens the cuticle. When this happens, the strand loses its elasticity and will often break. And with your hair’s natural protection barrier, the cuticle, stripped back, chlorine is able to directly wreak havoc on your hair through a chemical change that takes place between the chlorine and natural pigments in the inner structure. “Chlorine is a chemical that strips away natural oils from the cuticle,” says McMahon. “It often leaves the hair brittle and porous, with very little natural protection, making it more vulnerable to discolouration.” Blondes who have endured the horror of emerging from the pool with green-tinged hair, now you know why!
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Recovery zone
Try these products to treat fried strands
1 Bumble and Bumble Hairdresser’s Invisible Oil Primer, $40 2 Kiehl’s Olive Fruit Oil Deeply Repairative Hair Pak, $43 3 Original & Mineral The Power Base Protein Masque, $10.95 4 Sachajuan Intensive Hair Oil, $58 5 OGX Extra Strength Damage Remedy + Coconut Miracle Oil Shampoo and Conditioner, $17.99 each 6 Palmer’s Coconut Oil Formula Coconut Oil Dry Oil Mist, $14.99
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The quickest and easiest way to give your hair an instant health boost after summer is to cut it. Breakage is most likely to start from the tips of your hair, often in the form of split ends, so if you postpone your regular trim, the split end can work its way up to the middle of the strand and eventually break off, leaving you with mid-length flyaways and broken cuticles that will absorb nasties rather than deflect them. Not only will a fresh chop put your hair on the fast track to recovery, it’s also the perfect excuse to try out a new style.
HOME HERO
According to Jaye Edwards, owner and head colourist at Edwards and Co., there is no miracle salon treatment to instantly repair damaged hair. Recovery is a long process and requires some homework. “Home hair-care is very important,” says Edwards. “Your hair is your crown. You want to treat your hair like it’s your skin and get in a good hair-care routine.” Edwards recommends starting with a shampoo that’s tailored to your needs, like Eleven Australia Hydrate My Hair Moisture Shampoo, $23.95, and Conditioner, $24.95. Made in Australia and designed for our extreme weather, the
“Your hair is your crown. Treat your hair like it’s your skin and get in a good routine” formula’s avocado oil, hydrolyzed wheat proteins and hydrolyzed wheat starch heal and protect hair against dry damage from hot temperatures and moisture-stripping winds. With continual use the shampoo and conditioner combo will work at restoring proteins and moisture to the cuticle.
SLIP ON A MASK
You know how you reach for a different face mask to target specific skin problems? Same rule applies to hair. If your strands are dried out and damaged, then you need a mask that restores and promotes health. Edwards suggests trying Olaplex Hair Perfector No.3, $49.95, an at-home treatment that directly combats the effects of environmental damage by finding and reconnecting broken protein bonds in the inner structure of your hair. Unlike other hair masks, Olaplex isn’t a conditioning treatment, but a repairing treatment that works at the structural level of damaged hair and will get it on the road to recovery.
Nature’s miracles
Your kitchen is packed with hair-loving ingredients – use them to whip up these nourishing DIY hair masks
Coconut oil A one-ingredient treatment: apply to dry hair and leave in for an hour. If you do chores while you wait for it to do its magic, cover your hair with a shower cap. 112
Avocado & egg Mix half an avocado with two eggs and apply to either wet or dry hair. Leave it in for 20-30 minutes, then rinse and wash your hair as normal. womensfitness.com.au
Yoghurt, honey & olive oil Mix 1 tablespoon of honey, 1 teaspoon of olive oil and cup of yoghurt. Apply the mix to damp hair and leave for 20 minutes, then wash your hair.
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TURN DOWN THE HEAT
Edwards’ hot tip for helping speed up hair recovery is to steer clear of heat stylers. After the sun has damaged your hair with heat, the last thing you want to do is apply another 185°C directly to your locks. Over-using heat when hair is already frazzled causes brittleness, breakage, dullness and dryness to the point where hair is stripped of its natural moisture, causing your cuticles to dry and snap and leaving your hair defenceless to environmental factors. This means the next time you step into the sun, your hair won’t have any natural protection from UVA and UVB rays, and you’re more likely to end up with a frizzy, unmanageable mane. No fun. Wean yourself off your hair stylers to break this cycle – rock your natural waves and keep the heat for special occasions.
PROTECT AND PREVENT
Life is all about learning from our mistakes, no? So next summer, your mission is to protect your hair from the sun. When it comes to preventing damage, McMahon and Edwards both champion Christophe Robin Moisturizing Hair Oil with Lavender, $58. It’s one of the few products around that contains SPF and acts as a nourishing sunscreen for hair. “It’s my top seller at QUE Colour in the summertime,” says McMahon. “You should apply it before you hit the beach and keep reapplying it throughout the day. You can also use it as an overnight hair treatment.” Enriched with 97 per cent natural oils, this deeply nourishing product will treat dry scalps and also prevent damage from your beach or pool swims. If you’re a low-maintenance kinda gal, your other fool-proof option to protect your stands is to invest in a fabulous hat. After you’ve been in salt or chlorinated water, “always rinse your hair with cold water,” says McMahon. Pat hair dry gently, rather than rubbing with a towel, and don’t brush it while wet, she adds. Take a little care and your strands will bounce back. @womensfitnessau
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FIX IT FAST
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Style
FILES The prettif ying products in and cool kit worth your co
Mask master
Clinical skincare brand Peter Thomas Roth has bottled goodies from all corners of the earth to create a set of do-it-all masks. Purify with...Irish Moor Mud Purifying Black Mask, $80 Draw out dirt, oil and grime with a little help from 9,000-year-old black Moor mud harvested by hand in the Irish countryside and containing the highest level of organic content in the world. Exfoliate with... Pumpkin Enzyme Mask, $80 Revitalise dull skin with a deep exfoliation. This powerful and highly active mask uses natural enzymes to refresh your face. Hydrate with... Blue Marine Algae Mask, $73 If you have dry and flaky skin, then call on this mask’s glacial lake blue marine algae to help defend against the damaging effects of dehydration. Meanwhile, tea sourced from Korea's Jeju Island will nourish depleted skin.
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BRUSH HOUR
Whether you’re rocking luscious curls or silky straight strands, the EcoTools new planetfriendly and cruelty-free Hairbrush Collection, from $15.99, has a brush to suit your ’do. Special mention to the Ultimate Air Dryer Hair Brush (below), which promises to slash your blow-dry time by 40 per cent.
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Take it easy
If you’re more basic than extra, we’ve found your dream cream. Avène’s Day Protector Tinted BB Cream, $32.95, hydrates and soothes sensitive skin, evens out colour and protects your face from harsh UVA/UVB rays with SPF30.
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Suit yourself
Find a new-season fragrance to match your mood
CALM + CONFIDENT: Calvin Klein Obsessed Intense, $99
REFRESHING + POSITIVE: Miu Miu L’Eau Rosée, $130
#MAKEUPGOALS
With a whopping 484K Insta following, Melissa Sassine is Australia’s go-to make-up artist if you want to get your face painted for a special event. Expanding her empire, Melissa has launched a range of prods that will help you get her signature make-up looks right at home. Start with her Dual Face Powder, $50.
Quinoa queen
Your quinoa addiction just hit new levels with A’kin’s all-natural Ylang Ylang & Quinoa Shampoo and Quinoa & Abyssinian Oil Conditioner, $14.95 each. The super seed reduces colour fade.
STRONG + SPICY: Gucci Guilty Absolute, $95
Eye opener
If summer’s late nights and bright days have left you with tired eyes, try Trilogy’s AgeProof CoQ10 Eye Recovery Concentrate, $36.95. The cooling roll-on applicator will help stimulate circulation, while antioxidant-rich botanical extracts brighten and tighten.
Berry sweet
5 mins with Hannah Bronfman
The DJ, fitness guru, model, entrepreneur and OPI ambassador spills on balance, swagger and the perfect nail colour On style: “Style is about how you present yourself. Two women could wear the exact same thing and look totally different, because of different swagger that they bring. I really believe that style starts from within.” On fitting in a workout: “It’s hard! I really want to make that clear; everyone who commits to fitness struggles to find a balance. But if you make it a priority, you will get it done. For me, that means my workouts range from late-night dance classes to a quick lunchtime run, to an early morning barre class.” On rituals: “I take blotting papers everywhere! I also start every day with a bulletproof coffee.”
Add a delicate flush of colour to your pout with the limited-edition Natio Smooth & Rich Lip Colour Palette Berry, $12.95. The four fruity colours can be layered for a deeply pigmented lip.
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On her dream OPI shade: “I’d create a light green shimmer and call it ‘Match your Matcha’ – matcha is kind of my thing!” Check out OPI’s new Lisbon Collection at David Jones, Myer and selected salons nationally. Lisbon Wants Moor, $22.95
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“The ultimate Sydney experience” YAHOO! TRAVEL
23 March – 22 April 2018
Fleet Steps, Mrs Macquaries Point
Experience the romance of the original bohemian love story on the floating stage at a magnificent outdoor opera house. opera.org.au/harbour ticketmaster.com.au
STRATEGIC SPONSOR
PRINCIPAL PATRON
OPERA AUSTRALIA PRINCIPAL PARTNER
OPERA AUSTRALIA GOVERNMENT PARTNERS
TravelFIT TAKE A BREAK
When the countdown to your next big holiday is dragging on, take yourself on a micro-adventure to soothe those itchy feet. These kinds of weekend escapes are “rife with possibility, from hiking and wild swimming to packrafting and mountain biking,” according to Henry Brydon, founder of We Are Explorers (weareexplorers. co). But where can you find such a spot? Brydon offers his favourite locations – Shoalhaven in NSW, the Scenic Rim in Queensland and Mount Buffalo in Victoria – to get you started, plus this advice… 1 JUST DO IT “It’s actually a lot simpler than you’d assume to live a life packed full of micro-adventure. For example, start small with a day trip to a waterfall.”
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2 PACK RIGHT, PACK LIGHT “Focus on lightweight equipment for your backpack – you’ll be saving on physio fees in the future!” 3 LEAVE NO TRACE “It’s essential for the future of our wild places that they’re kept as pristine as possible. When you see a discarded drink bottle on a hiking path, how does it make you feel? Don’t be that person.”
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THE WORLD’S
T S E B
WALKS Make tracks to one of these amazing trails and put your boots through their paces
HIKING HAS NEVER BEEN SO HOT – and the world is full of amazing trails to explore. If you’ve been meaning to combine two of your greatest loves – fitness and travelling – for a while, consider this permission to apply for annual leave today. From glorious mountains to pristine wilderness and even a gourmet gambol through Europe, there’s at least one incredible trekking destination on this list that you won’t be able to resist. Happy hiking!
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TravelFIT THE TRACK: OVERLAND TRACK, TASMANIA
BEST FOR: WILDLIFE ENCOUNTERS Quolls and echidnas and Tasmanian devils, oh my! The unique wildlife isn’t the only reason to hike the Overland Track, but it’s a highlight of this remarkably pristine part of the world. You’ll also savour magnificent views of mountains, lakes and waterfalls created by glacier action as you hike the 65km trail (or 80km if you choose to walk around Lake St Clair rather than take the ferry on the last day). Most hikers complete the track in six to seven days, but there are numerous side trips you can tack on – such as scaling Tasmania’s highest peak, Mt Ossa – if you have some extra time to play with. You can hike Overland all year, but most
THE TRACK: EVEREST BASE CAMP, NEPAL
BEST FOR: BRAGGING RIGHTS Not only will you get to eyeball the highest point on earth during this life-changing 130km hike from Lukla to Everest Base Camp, but you’ll get to do it nice and slow. There’s no rushing when you’re trying to acclimatise to the elevation and avoid altitude sickness! The entire hike takes 14 to 16 days. As you plod along, you’ll get to experience the culture of the local Sherpa people, visit Buddhist monasteries and try local delicacies such as homemade yak
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prefer January through March as it’s less likely to snow (though it can happen year-round!). Between 1 October and 31 May, you’re required to book your departure date online, pay a $200 fee, obtain a current National Parks Pass and walk the track from north to south. This allows the Parks and Wildlife Service to keep tabs on the number of walkers during peak season to avoid overcrowding and reduce environmental impact. The track is well-marked and there are six overnight nodes along the way that offer huts and tent platforms to walkers on a first in, best-rested basis. HOT TIP: The Parks and Wildlife Service website (link below) contains a wealth of information on hiking the Overland Track, including detailed daily walk notes that will help you plan your journey. TELL ME MORE: parks.tas.gov.au
cheese in the historical village of Namche Bazaar. When you’re planning your trip, be sure to avoid monsoon season which is from mid-June to August. The best times to hike are March to May when the rhododendrons are in bloom, and September to November when the weather is drier. HOT TIP: It’s a good idea to book a tour for a trip like this, so you can leave the logistics to the pros and focus on your climb. Intrepid offers a 15-day Everest Base Camp trip which includes time to explore Kathmandu, too. TELL ME MORE: intrepidtravel.com
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THE TRACK: GRAND CANYON R2R2R, ARIZONA
BEST FOR: AMAZING EYE CANDY A record 5.9 million visitors took in the majestic beauty of the Grand Canyon in 2016, but most of them stayed above the rim. The 77km Rim to Rim to Rim (R2R2R) hike takes you from the North Rim down to the Colorado River, up to the South Rim and back again – or you can do it the other way around. Unless you’re super-fit, you should allow four to six days to take in the sights at a leisurely pace. If you’re crunched for time, you can do a Rim to Rim hike (only one way) in two to three days. Keep your eyes peeled for elk and desert bighorn sheep, and stop for a refreshing dip at Ribbon Falls off the North Kaibab Trail. You can camp anywhere in the park as long as you obtain a backcountry permit at nps.gov. There are also three campgrounds that don’t require permits, or you can enter an online lottery 15 months before your stay in hopes of scoring a cosy bed and hot meal at Phantom Ranch. HOT TIP: Timing is everything! The best weather is from mid-May to mid-June and late September to mid-November, but expect it to be busy. Roads are closed at the North Rim from the end of November to mid-May, but R2R2R can be done in winter with adequate preparation. Avoid the sweltering months of July and August. TELL ME MORE: nps.gov/grca
THE TRACK: TE ARAROA, NEW ZEALAND
BEST FOR: EPIC ADVENTURE Meaning “the long pathway” in Maori, the Te Araroa stretches 3,000km from the top of the North Island to the bottom of the South Island and offers an incredible array of landscapes ranging from volcanoes, mountains and jungles to valleys, rivers and beaches. Along the way you’ll discover New Zealand’s rich history and be immersed in Maori culture. Since the Te Araroa opened in 2011, hundreds of avid “trampers” have attempted a “thru-hike” – walking the entire length of the trail in four to six months – but you don’t have to quit your day job to enjoy its beauty. With more than 160 tracks to choose from, you can plan a day walk (try the Puhoi Track which takes you across a swingbridge and through forests) or a multi-day hike (the East Ahuriri Track features stunning views of Lake Ohau). HOT TIP: Some sections of the Te Araroa are wild and untamed, so do your research to choose the right track for your experience. TELL ME MORE: teararoa.org.nz 120
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TravelFIT THE TRACK: TOUR DU MONT BLANC, FRANCE, ITALY AND SWITZERLAND
BEST FOR: GOURMET PERKS Hike through three countries, circle Western Europe’s highest mountain, and sample local wine and cheese along the way? Shut up and take our money! This relatively easy 170km walk usually takes 10 days to complete at a laidback pace. The trails are well-marked and there’s more quaint accommodation than you can shake a walking pole at. It’s the perfect choice for an adventure holiday with your girl squad – you’ll feel accomplished at the end of the day, not broken. If you think that means you’ll have to compromise on breathtaking landscapes because you’re choosing a more relaxed hike, rest easy. As you circumnavigate the Mont Blanc massif – a mountain range known as the “Monarch of the Alps” – you’ll take in spectacular views of the mammoth Mont Blanc itself (it rises 4,810m above sea level!) as well as countless other snowy peaks and impressive glaciers. Do the Tour du Mont Blanc between July and September for a peak #mindblown experience. HOT TIP: Some walkers swear you don’t need to book the charming huts ahead of time because there are so many peppered along the trail, giving you the freedom to modify your itinerary and pace as you wish. But if that idea makes you break out in a cold sweat, you can book at the link below. TELL ME MORE: autourdumontblanc.com/en
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THE TRACK: TORRES DEL PAINE “W” TREK, PATAGONIA, CHILE
BEST FOR: A NEXT-LEVEL INSTA At the bottom of South America, in Chilean Patagonia, lies a magical land known as Torres del Paine National Park. Images of the area will explode your brain – snowcapped mountains, volcanic peaks, crystalclear turquoise lakes, dramatic glaciers and distinctive fauna live together in perfect harmony. And while you’ll need to take a series of flights from North America followed by a bus ride to get there, the magical scenery is, by all accounts, worth the effort. The 80km “W” trek is the most popular hike and takes four to six days. The peak season is December to February, but it’s busy from October to April due to the longer and warmer days. Whether you want to camp at free campgrounds run by the National Forestry Corporation (CONAF) or pay to stay at refugios where you’ll get a bunk room and hot showers, you should book online several months before your trip because spots are snapped up quickly. HOT TIP: Everything is very expensive inside the park compared to normal South American standards (for example, a Snickers bar costs around $1 outside the park and $4 inside), so save coin by stocking up on essentials and snacks before you enter. TELL ME MORE: Head to arquetorresdelpaine.cl/en womensfitness.com.au
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Our next issue ON SALE 19 MAR
Ready to roll!
!) Best-ever beauty secrets ilts gu the s inu (m no say to w Ho s PLUS No-fuss healthy recipe 122
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Dust off your helmet and pull out your pushie – we’re going on a bike ride! Gear up for workouts, trails and tips to supercharge your cycling. Don’t miss it!
TravelFIT
E H NoT Om ve the world! Get out there and explore
Calling all campers!
TRIED & TESTED
For the best-ever damper and slow-cooked feasts, you need the Lodge Cast-Iron 7 Quart Dutch Oven, $249.95, lodgecookware.com.au
All natural
If you’re craving a full nature immersion, head to Christchurch NZ where you can stay in a ‘view with a room’. PurePods are glass cabins set in incredible (and private) locations allowing visitors to soak up their surrounds in total luxury. There’s no wi-fi – instead you’ll get a telescope and star map so you can explore the night sky. Ahhh! purepods.com
Words of wanderlust
WORDS PENNY CARROLL
We love a travel-inspired read…
The Word for Woman is Wilderness by Abi Andrews, $29.99, Allen & Unwin A beautiful coming-of-age novel set in the Alaskan wilderness.
Australia’s Ultimate Bucket List by Jennifer Adams and Clint Bizzell, $29.99, Hardie Grant Read this to update your travel goals.
The Solo Travel Handbook by Lonely Planet, $29.99, shop. lonelyplanet.com All the tips you need for a solo holiday that doesn’t suck.
WF Editor Penny Carroll finds inner peace at inner-city hotel Larmont Sydney by Lancemore The lowdown: Who says Kings Cross is all about the nightlife? This chic boutique hotel is a haven of serenity in the big smoke. I popped in to check out the wellness package – a stay including a yoga class, $30 Jaggad voucher, fresh juice and a healthy brekkie at the hotel’s slick Hyde Restaurant. It may be in the middle of the Cross, but the hotel’s soothing décor and incredible city views quickly defused my stress-head vibes. Stay for: Yoga and Pilates on tap! The Larmont is conveniently next door to acclaimed yoga studio Body Mind Life, making it too easy to roll straight from bed into an early morning stretch. After class, head to Hyde Restaurant for the ‘garden’ granola, a Paleo mix topped with coyo and seasonal fruit. The verdict: If you’re overdue some self-care, pop a stay on your to-do list. The wellness package is available until 30 April – book at lancemore.com. au/wellness-package.
an industrial chic – n ge ha en op C in House WF loves: The Steel hostel that looks the goods, minus the coin. Book at agoda.com womensfitness.com.au
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RelaxFIT
5 MINS TO BETTER SLEEP
Before you go to bed tonight, take five minutes to write down your to-do list for the following day. A new study in the Journal of Experimental Psychology found that those who took part in this nightly ritual fell asleep nine minutes faster than those who jotted down the tasks they’d already ticked off during the day. Want to get on the express lane to dreamland? Make sure you go into detail when writing your to-do list, as participants who were more specific about their tasks fell asleep even faster.
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To do: 1.
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Pure bliss
Make the most of your spa day with our go-to guide
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RelaxFIT YOU’VE GOT A SPA DATE ahead of you and you can’t wait to get into that fluff y robe. You’re imagining a perfect day where all your needs are magically met and your muscles pummelled to melty goodness. That is, until you get stuck in traffic, rush into your treatment room and find yourself face down on a bed and feeling too intimidated to tell the therapist to go a little softer on your hamstrings. Yep, the spa experience can be an anticlimax alright – but not if you have our guide to doing it the right way.
Choose wisely
Your ideal spa journey begins with your choice of spa, so take some time to consider what you want and need from the experience. Are you looking for an extended retreat over a few days, or just a day of quiet bliss? Do you need a lifestyle overhaul or a stress intervention? “Everyone has a different story. Some people want more energy, others are really stressed and need to completely switch off,” says Stella Photi, founder of Wellbeing Escapes (wellbeingescapes.com). “You need to ensure the place you’re considering can deliver exactly what you’re looking for.” Research online, ask your friends for recommendations and don’t be afraid to call the spa or retreat you have in mind to ask for more detail on the treatment menu or program, and to find out if it really is a good fit for your needs.
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Keep costs down
Spa visits are a luxury, and they’re often priced to match. But you don’t have to spend a fortune to feel totally indulged. Keep an eye out for deals on sites like groupon.com, which can help you score discounts on massages or therapeutic treatments, and consider spending a day at a spa, rather than investing in a longer stay at a resort or retreat. At Peninsula Hot Springs in Victoria, for example, you can book in to soak up the mineral-rich geothermal waters and enjoy gourmet
pizza for a cool $52 (peninsulahotsprings. com). Plus, many spas have pools, saunas and relaxation rooms that are included in the cost of your treatment, so allow yourself time to make the most of the facilities if you’ve splashed out on a massage. Going on a retreat and want to keep your spend to a minimum? Consider where you can make savings that won’t greatly impact on your experience. Choose a room with a garden view rather than the ocean, share with a buddy, and bring your own scented travel candles and lush robe if your room doesn’t come with fancy extras.
Be prepared
Prepping your body for the experience will help you to maximise the benefits. If you’ve booked a detoxing or wellness-focused weekend, start to reduce sugar, alcohol, caffeine, refined carbs and processed foods a week or two before and focus on eating more fresh fruit, veggies and wholegrains, and of course, drinking plenty of water. It’ll mean you’ll get fewer cravings while you’re away, and your wellness break won’t be marred by uncomfy detox symptoms. And try to get enough sleep before you arrive, rather than waiting till you get there to finally catch up on shut-eye, adds Photi: “A detox is taxing for your body, so it’s best undertaken when you are well rested.” In the same way you focused on your spa goals when it came to deciding on a venue, keep your aims in mind when you choose your treatments for your minibreak or spa day. It’s temping to cram every minute with massages, classes and workshops or laps in the thalassotherapy pool, but remember what you want to achieve and choose accordingly. Ask for a timetable and spa menu before you arrive, so you don’t have to waste time deciding when you’re there. If you do have a big day planned, make sure you factor in time to get from one appointment to another. Some activities will have limited numbers too, so book yourself in early to avoid disappointment.
“SOME PEOPLE WANT MORE ENERGY, OTHERS NEED TO COMPLETELY SWITCH OFF” Booked in with some experts for a health and wellbeing tune-up? Write a list of your questions and health niggles before you go, so you can take full advantage of their wisdom, and don’t be afraid to take notes in your session or ask if you can record the chat on your phone.
Get the etiquette
If you’re a spa newbie, you may be a little unsure about the whole process. Are you meant to go naked in the sauna? What do you wear for a massage? Is it okay to speak during your treatment? “Let the spa receptionist know it’s your first time,” suggests spa booking expert Kathryn Brierley. “They can suggest the best treatments to ease you in and find the friendliest staff members.” In general, don’t do anything that doesn’t feel comfortable to you. There’s no obligation to make conversation, so enjoy the time out. The therapist will likely offer you some paper undies so yours don’t get damaged by the massage oil, so consider changing into these if you prefer, and if you want to wear your own underwear for the massage, that’s totes fine too. In Australia, towels stay on in the sauna! And you should always speak up to let the therapist know if their pressure is too hard or too soft, the room is too cold or you feel uncomfortable. “If you know you’ll be less relaxed with a male therapist, say so beforehand,” adds Brierley. “This is all about enjoying your spa experience.”
Spa rules to follow
These dos will take the stress out of your next spa session Arrive early Get to the spa 15-30 minutes beforehand to fill out the spa’s form and chat to your therapist.
Keep it light Avoid eating within an hour of a massage for maximum comfort (especially when on your belly!) womensfitness.com.au
Drink up Massage activates your lymphatic system, so drinking plenty of water after will help flush out any toxins. womensfitnessaustralia
Check in Booked an exfoliating sesh? Check with the spa if you need to avoid shaving your legs beforehand.
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Drop out Once you’re there, switch off your phone. Nothing will zap those relaxed feels faster than that ping! 127
RELAX HACKS
Feeling frazzled? Try these simple and surprising ways to self-soothe in seconds (no meditation required!)
Be kind
You know those warm and fuzzy feels you get when you help a loved one take in the groceries? Well, it’s also a natural way to de-stress, according to Yale University, which found those who reflected on their day and any acts of kindness were able to feel better within themselves, combatting the impact of stress on their mental health. 128
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WALK IN CIRCLES
Literally! Walking a labyrinth circle (with interconnected passages) can cultivate calm. In the US, prisons and hospitals are using labyrinths to help those in crisis. Based in Sydney? Take a stroll around the 11 circuit sandstone labyrinth in Centennial Park. To find one in your area, check out labyrinthlocator.com.
ADD IN SOME ADAPTOGENS
Fuel your coffee with a little fungi or add hops to your next hot chocolate to score stress relief. Adaptogens (herbal plants and mushrooms) are the ayurvedic answer to a frazzled nervous system and protect the body from stress, a Swedish study has found. For an easy introduction to adaptogens try Bodyism Serenity powder ($59.95, bodyism.com) – a tasty blend of cacao, hops, oats, chamomile, calcium and magnesium – with warm milk for instant blissed-out, bed-ready vibes.
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DE-FRAZZLE WITH FRUIT
MANGO In case you needed another reason to enjoy the summer fruit before it disappears from supermarket shelves… Research shows that merely inhaling linalool (a compound found in mangos) reduces the 100-plus genes that go into overdrive when stressed. WATERMELON A juicy wedge a day could keep stress at bay, with a study from Florida State University finding the amino acids L-citrulline and L-arginine in watermelon reduce blood pressure and cardiac stress.
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WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES; THINKSTOCK
THE POST-SUMMER BLUES HAVE KICKED IN, your mental to-do list is out of control and your stomach is in military-grade knots. Sound about right? Yup, burnout is hitting the big time, with Australians more stressed than ever before, a recent Medibank Private survey has revealed. The worst part? It’s the usual culprits (lack of sleep, juggling too much and work pressures) throwing off our good vibes. No matter how far you’ve strayed from your calm and centred self, it is possible to find a happy middle ground between ‘doing it all’ and ‘loving life’. Try a few of these easy, science-backed relax hacks to weave back to you when the pressure’s on.
RelaxFIT
Sniff this!
VANILLA Get calm quick by inhaling vanilla – it evokes positive childhood memories.
LAVENDER Leave a sprig by your bed to slow the nervous system and soothe you to sleep.
THROW SHADE!
BERGAMOT Brew a bath with zesty bergamot oil to gently unwind anxious feels.
GET IN THE FOLD
Dropping the F-bomb just got a whole lot more fun. Psychologists from Keele University in England found that when we’re in pain, swearing like a trooper is a great way to boost our ability to cope. The research indicates that cursing signals the fight or flight response in the body and as a result, increases tolerance and perception of pain.
3 plants that’ll perk you up!
Say hello to the latest zen trend: origami. Dubbed a form of “mind-fold-ness”, the Japanese art of paper folding is making a comeback as an easy stress remedy, thanks to the precision and concentration required. Let clinical psychologist Dr Richard Chambers guide you through the meditative process with his book The Art of Mindful Origami (Exisle Publishing, $19.99).
Rock out
Next time you silently want to scream at your desk, skip the aggro outburst and blast metal through your headphones instead. Turns out heavy metal music is proven to “have the same effect as a warm hug” for those who are angry, by channelling their frustration, a University of Queensland study has found.
Pimping out your pad with plants will improve air quality for clearer thinking, while research from the University of Technology shows it can also reduce negativity. Start with these easy care greens…
Try this ultrasoothing pose
If you want to bust stress fast, hit the floor, says WF’s yoga expert Kate Kendall The pose: Reclined butterfly Try it: Lie down, bend knees and take soles of feet together. Reach hands above head to grip elbows. Close your eyes, breathe in for three and exhale for six.
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SNEAK A SNOOZE
Stress relief is as easy as a 30-minute quickie... power nap, that is! A short snooze can not only reverse the hormonal impact of a poor night’s sleep but reduce stress and boost your immune system, according to a study published in the Journal of Clinical Endocrinology & Metabolism.
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1. PEACE LILY This elegant lily kills harmful bacteria in the air, protecting you from dry eyes, dizziness and muscle weakness. 2. BAMBOO PALM An elegant leafy number, it regulates humidity in the air and reduces carbon emissions. 3. SNAKE PLANT A bedroom staple that purifies the air while you sleep, making it easier to score those quality zzzs.
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PHOTOGRAPHY GETTY IMAGES
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