45w34

TOTAL CONFIDENCE! LOSE THE HANG-UPS, LOVE YOUR BOD

ONLY

rn

Australia only

OCTOBER 2014 ✻ AUS $6.50 INC GST

NZ $7.50 INC GST

FIND BLISS!

Stress-free shopping tips

SLIM SECRETS METABOLISM SUPERCHARGERS CELLULITE FIXES

Health heaven:

BEST ANYBUDGET RETREATS

WAKE UP ENERGISED!

IT’S OUR 2ND BIRTHDAY!

Expert tricks for amazing sleep

And YOU get the gifts:

LIFE’S BIGGEST FAT TRAPS And how to dodge them

HOW

Shanina

KEEPS THIS BODY!

Boost smoothies Cool trainers Hypoxi sessions Excluding NZ residents. Conditions apply, see inside for details.

46

GENIUS BODY SCULPTORS

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energy made endless The more energy you give, the more you get.

Race through the city streets you call home with the ultra responsive energy return of BOOST™.

Boost your run @ adidas.com/boost

Š 2200 144 adida ddidaas AAGG. adid adida ad idas id da s , the 33-BBars Baars a log ar l ooggo an and nd tthhe 33-Stri S t ipe St Strip pes eess m maark arkk ar are r e regi r gister re iste t red edd tra t r ad trad tr ademar ema eem mar mar ks k s of o f the th addidas iddas ass Gro GGrroooup up. up up.

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PHOTOGRAPHY GEORGES ANTONI STYLING LEDA ROSS HAIR DIANE GORGIEVSKI/THE ARTIST GROUP MAKE-UP JASMIN LO/2C FASHION ASSISTANT JULIA GIAMPIETRO INTERVIEW LIZZA GEBILAGIN. SHANINA WEARS RIP CURL SWIMSUIT, $119.99; ASOS BRACELET, $15.60; SWATCH WATCH, $80.

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“We’re human, we get stressed, but it’s always good to come out on a positive side, because all these great things will come to you.”

Shanina Shaik

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bootylicious.

If you like big boots and you cannot lie, we’ve got the MINI for you. With its voluptuous body and distinctive curves, this plus sized model shows that big is beautiful. Now with more room, more power, more technologies such as Navigation as standard and more value with $5,000* worth of extra options at no extra cost; there is even more to love in the new MINI Countryman. It’s time to embrace your curves on and off the road. Visit your local MINI Garage to arrange a test-drive today.

THE NEW MINI COUNTRYMAN. GO ALL THE WAY. *Based on manufacturer’s recommended retail price including GST for MINI Navigation, MINI Visual Boost, LED Fog Lights, Sports Seats and other options on the new MINI Countryman. Value may vary depending on model variant, please see your local MINI Garage for further details.

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WorldMags.net r thday to us!

Happy bi

October 76

ON THE COVER

WATER WORKOUT

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50

132

144

40

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62 Photography Georges Antoni Art direction Alissa Reeves Styling Leda Ross Hair Diane Gorgievski/The Artist Group Make-up Jasmin Lo/2C using Dior Model Shanina/IMG Shanina wears Ripcurl crop top, $89.99, and bottoms, $49.99; Asos bracelet, $15.60; Swatch watch, $80.

Live fit

68 Get crazy fit They don’t call it the

16 20 22 24 26

Quick hits The latest health news Beauty with heart Fundraising buys October calendar Your fit diary Fitscopes What the stars have in store Eyes on the prize How to start ticking off those goals 28 What moves me Reece Carter from Sum T shares his foodie wisdom 30 Own it Your guide to feeling brave 32 10 ways to… nix a nasty habit 34 Learning to fly How Aussie model Shanina Shaik found her angel wings 38 Stuff we love Floral scents, bright blooms and sporty skirts 42 Sisters to CEOs These babein’ duos are taking over the fitness world 48 Month of mantras Daily inspiration 50 Bikini body blitz! From workouts to swimsuit inspo, we’ve got it covered

Be fit

62 Commando’s spring workout Go

hard and get fit with this killer routine

66 Double your fat burn Are you

ready to hit the gym twice a day?

6

‘Insanity’ workout for nothing Warm weather training myths busted! Fact: You’ll burn more kJs 74 So long, cellulite! Three words every gal wants to hear 76 Rule the pool Amp up your swimming sesh with these moves 80 Tighten your tum Go on!

82 Style groupie Hot buys for every class 84 6 moves to chill out with yoga

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SPRING FITNESS SPECIAL

Eat fit

88 Primal living Thr1ve chef Jack

Brennan has your paleo menu sorted

94 Fuel stop New finds for foodies 96 Common diet mistakes (that busy girls make) Try these expert fixes

98 Moreish salad ideas Tasty dishes from Botanical Real Foods

100 Perfect pairs but unlikely combos 102 The perfect blend Smoothies!

C ommando Steve’s burpee

PRIVACY NOTICE This issue of Women’s Fitness is published by Bauer Media Pty Ltd (Bauer). Bauer 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 Bauer publications, products, services and events. Our Privacy Policy is located at www.bauer-media.com.au/privacy.

It also sets out how you can access or correct your personal information and lodge a complaint. Bauer may disclose your personal information off shore to its owners, 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 Off ers, being off ers, competitions or surveys. Reader Off ers may require you to provide personal information to enter or to take part. Personal information collected for Reader Off ers may be disclosed by us to service providers assisting Bauer in the conduct of the Reader Off er and to other organisations providing special prizes or off ers that are part of the Reader Off er. An opt-out choice is provided with a Reader Off er. Unless you exercise that opt-out choice, personal information collected for Reader Off ers 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.

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CROP TOPS

PALEO RECIPES

55

BEACH STYLE TIPS

104 Coming up roses Baking with

flowers has never tasted so good

106 Shop it like it’s hot The best buys according to Aussie health gurus

108 Nourishing sweets from Lorna Jane 110 Eating out: Condiments

Look fit 116 120 122 124 126 128

Ready, set, beach! Beauty bible Top of the crops The midriff is back Beauty beat Pretty buys you’ll love Sensitive issue Ease your skin woes Sunshine state Get Cali street cred WF in the making Access all areas

Travel fit

132 WF’s 2014 best Australian

retreats The ultimate escapes

137 On the move Top travel buys 140 Confessions of a failed snow

bunny who still conquered the slopes

Relax fit

144 How to sleep like a log! Say

goodbye to restless nights for good

20

PINK BEAUTY

146 Your meditation cheat sheet It’s not as hard as it seems

114 SLEEP EASY

Every month 9 11

Ed’s letter From the website This is what you’re missing if you don’t go online 148 Track it down Find stockists for all the ‘want it now’ fashion in our pages 151 Fit like Meg Can she beat her snacking obsession?

Birthday gifts

40 Win a pair of shoes a day Score yourself some fresh new kicks

124

SENSITIVESKIN BUYS

55 Get a free Hypoxi session!

130 Drink up with a free Boost juice

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WorldMags.netExpert panel

What are you planning to double up on this month?

“Family time. I’ve been so busy I haven’t been able to squeeze it in.”

EDITORIAL

“Baking . It’s my favourite thing to do when I’m not desig ning .”

EDITOR RACHEL SHARP DEPUTY EDITOR Samera Kamaleddine ART DIRECTOR Alissa Reeves DEPUTY ART DIRECTOR Natalie Vasco

CHIEF SUBEDITOR/VIDEO PRODUCER Lizza Gebilagin SUBEDITOR Penny Carroll FASHION EDITOR Leda Ross BEAUTY EDITOR Shonagh Walker NEWS AND FEATURES WRITER Sam Bailey

“Yog a. I’m doing a 30-day challenge that requires working out five days a week. Eek!”

COORDINATOR/EDITOR’S PA Jaymie Hooper

“Sleep. After having the flu all winter, I want to be the healthiest I can be.”

(02) 8114 9492, womensfi tness@bauer-media.com.au FASHION CONTRIBUTOR Jess Pecoraro INTERNS Brittany Carter, Jessica Chan, Stephanie Fowler, Julia Giampietro, Zoe Holloway, Nicole Marshall, Monica Riitano MARKETING GENERAL MANAGER Natalie Bettini BRAND MANAGER Jess Matheson ASSISTANT BRAND MANAGER Lauren Maras

“Books. My to-read pile is currently taking up every spare surface in my bedroom.”

Blake Worrall-Thompson PT and wellness coach wellbeingbyblake.com

Kate Wood chiropractor healthspaceclinics.com.au

Belinda Kirkpatrick naturopath belindakirkpatrick.com.au

Dr Claudia Lee general practitioner uclinic.com.au

Kellie Wood kinesiologist centredliving.com.au

Emma Seibold wellness coach barrebody.com.au

Charlotte Dodson yoga instructor charlottedodson.tv

Lucia Hamzova chi running coach luciahamzova@gmail.com

Caitlin Reid dietitian healthandthecity.com.au

Brad McIntosh physiotherapist ssop.com.au

Christina Waite Pilates instructor fatfreemama.com.au

Debbie Spellman life coach debbiespellman.com

“Walking

ADVERTISING between home GROUP BRAND MANAGER Mark Driscoll, (02) 9282 8904 BRAND MANAGER, MONTHLIES Anita Turelli, (02) 9282 8420 and work, ie BRAND MANAGER Carla McLaughlin, (02) 8268 4639 there and DIRECT SALES EXECUTIVE Lisa Wells, (02) 9282 8111 back!”

CREATIVE STUDIO MANAGER Emma St Clair, (02) 9282 8441 NSW SALES DIRECTOR Jo Clasby, (02) 9282 8726 VIC SALES DIRECTOR Andrea Salmon, (03) 9823 6341 VIC HEAD OF BRAND SALES Christine Lester, (03) 9823 6382 QLD SALES DIRECTOR Rebecca Lawrie, (07) 3101 6501 SA REPRESENTATIVE Nabula El Mourid, (08) 8267 5032 WA GROUP SALES MANAGER Vikki Stacy, (08) 9449 9908 ADVERTISING PRODUCTION COORDINATOR Sally Jefferys, (02) 8116 9385

“Healthy eating and exercise – summer is just around the corner.”

Susie Burrell weight-loss expert susieburrell.com.au

PRODUCTION GENERAL MANAGER James Hawkes SERVICE DELIVERY MANAGER Chris Halden PRODUCTION CONTROLLER Hannah Blackiston

CORPORATE CHIEF EXECUTIVE OFFICER Matthew Stanton PUBLISHER Sebastian Kadas DIRECTOR OF SALES Tony Kendall DIRECTOR MEDIA SOLUTIONS Simon Davies DIRECTOR OF MEDIA, PUBLIC AFFAIRS & BRAND DEVELOPMENT Deborah Thomas AUDIENCE MANAGEMENT DIRECTOR Sarla Fernando COMMERCIAL MANAGER – CONSUMER GROUP Lucille Charles “Spending BUSINESS MANAGER Georgina Bromfield time BUSINESS ANALYST Ingrid Remedios CREATIVE DIRECTOR, WOMEN’S MONTHLY TITLES Martin Ixer outdoors PUBLISHING MANAGER NEW MEDIA Marne Schwartz after a NATIONAL CIRCULATION MANAGER Nicole Pearson cold, lazy RESEARCH DIRECTOR Justin Stone SENIOR RESEARCH ANALYST Kathleen Chu winter.”

SYNDICATION DEPARTMENT (commercial enquiries only) syndication@bauer-media.com.au PUBLISHED BY BAUER MEDIA PTY LIMITED, PART OF THE BAUER MEDIA GROUP

Women’s Fitness is published by Bauer Media Pty Limited (ACN 053 273 546), part of the Bauer Media Group, 54-58 Park Street, Sydney NSW 2000 (GPO Box 4088, Sydney, NSW 2001) 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. © Copyright 2014 Bauer Media Limited. All rights reserved. Printed by PMP Print, 1 Heathcote Road, Moorebank, NSW 2170. Distributed by Network Services, 54 Park Street, Sydney 2000. Price in Australia $6.50 (inc GST); price in New Zealand $7.50. All prices quoted in Women’s Fitness include GST and are approximate and in Australian dollars unless otherwise stated. Bauer Media Pty Limited accepts no responsibility for damage or loss of material submitted for publication. Please keep duplicates of text and illustrative material. BAUER MEDIA CUSTOMER SERVICE CENTRE: For all subscription and sales enquiries, visit magshop.com.au; email magshop@magshop.com.au; or phone 13 61 16 between 8am and 6pm (EST) Monday to Friday. Correspondence should be addressed to: Magshop, GPO Box 4967, Sydney NSW 2001. ISSN 2200-680X

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PHOTOGRAPHY ANDREW FINLAYSON; DAVID HAHN

“I’m planning to double up on my weig hts in Pump class.”

Libby Babet personal trainer bottomsupfitness.com.au

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There’s no sugar in birthday cake, right?!

Behind the scenes with

SHANINA She walks for Victoria’s

“Confession: Pic taken six months ago, prior to development of giant baby bump”

BIRTHDAY (noun):

1 The anniversary of something’s origin

PHOTOGRAPHY GEORGES ANTONI; SEVAK BABAKHANI; THINKSTOCK

or foundation.

2 The best time to score awesome stuff – or better still, give it away!

3 A general excuse for revelry and cake (ideally of the raw, sugar-free variety).

Okay, so the second two might not be the exact Oxford Dictionary definition, but go on, indulge us – it’s our big 2nd birthday – and we promise to indulge you right back all October. We love having a reason to give you free things, so this month every reader gets a green smoothie from Boost, a cellulite-busting Hypoxi session, the chance to win a pair of super-cool trainers every single day, plus 156 pages of fit-living advice and inspiration.

I almost can’t believe it’s been two whole years and 25 issues since I waved the first edition of Women’s Fitness Australia off to the printer – although we’ve packed in a lot of fun stuff, launched our cool blog site, welcomed some new team members, picked up a pretty major magazine industry award, and gone from strength to strength sales-wise during that time. It’s been a busy 24 months! Huge thanks and much credit to my incredibly talented, very hard working, hilariously funny and (erm, almost always) health-focused editorial team – that’s you Samera, Alissa, Nat, Lizza, Penny, Sam, Leda, Jaymie and Jessica – but even more so to you, our readers, for your support, passionate feedback and, honestly for just buying this mag we work

so hard to create for you each month. We read and value every one of your letters, emails, tweets, Instagram comments and Facebook posts – keep them coming!

Speaking of the number two, this month also brings another milestone of a personal nature for me as I head off on maternity leave with baby 2.0 (that’s two under age two – wish me luck). It’s my great pleasure to hand over the editor’s chair to the very clever (not to mention recent running convert) Samera Kamaleddine until next year. I can’t wait to read every issue she and the team create until then.

Enjoy this special birthday edition – and here’s to you having your happiest, healthiest summer yet! Please do stay in touch on social media.

Secret and hangs out with Justin Bieber, but Aussie model Shanina Shaik is no diva. In fact, the only entourage she brought to our shoot was her mum!

Fit, funny and easy-going, she’s the ultimate WF cover star in my books.

Shanina’s look?

Sports luxe all the way

You’d never guess it was winter!

Shanina makes a splash

harp Editor

RachSharp

SharpRachel

PS MEET OUR EXPERTS… At the 2014 Health & Wellbeing Weekend this month. Log on to healthandwb.com.au to register for free events and discounts.

Shooting hoops between shots

THANKS FOR THE MEMORIES

We also wave a sad goodbye to our fab chief subeditor, video producer and resident mixed artial arts star Lizza Gebilagin this month – you’ll ave seen her as the host of our WF TV series and n plenty of tried-and-tested stories over the past ear. She’s off to swap magazines for a life in front f (and directing) the camera. We’ll miss you, Lizza!

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WHY LOG ON? WORKOUTS

HEALTHY RECIPES

ACTIVE TRAVEL

=

SPORTS FASHION

WELLBEING

BEAUTY

a healthier you!

to keep in touch? Follow us on Twitter, Instagram, Facebook JOIN US! Want and our website. We’d love to hear how your fitness journey is going.

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! s u m o r f , s Thank WorldMags.net

@sezzi__b

Your honest feedback makes us happy. Let us know what you think of this issue by emailing us at womensfitness@bauer-media.com.au

Womens Fitness magazine has played an important role in my life over the last few years. I used to hate water, fruit and vegetables and would only eat fake foods with very limited nutritional value. Now, my diet’s fantastic and I’ve almost finished a degree in nutritional medicine, which has made me realise the importance of healthy eating and appreciate what it delivers. I get the biggest smile on my face when I receive WF every month since it gives me so much guidance and inspiration. Being healthy is a passion, and I would like to thank Women’s Fitness for giving this passion to me and every other reader out there! Michelle, via email

We heart all the places you take the mag #WFloves

@tarry

nlucasfi

@natashamprice

’Cause it’s our birthday, every letter published scores a prize this month! You’ve each scored a copy of Running Trax Winter 2014 from Ministry of Sound, valued at $29.99, to power your next walk, jog or run. Check out ministryofsound.com.au for more info. @lauraadonaldson

’ve just started on my health and fitness journey and after reading the latest issue of Women’s Fitness I’ve realised this isn’t a quick fix, it’s a lifestyle change. The mantras for this month will be really helpful, and I’m keeping a food and exercise diary so I’ve stuck the first one in there today. I’m looking forward to becoming a happier, healthier, fitter me. Thanks! Angel, via email

Thanks to Women’s Fitness I’ve managed to lose 16kg since March. It’s been a long journey but you’ve kept me motivated all the way through.

Towards the end of my journey my weight loss started to plateau, but thanks to the little hints and tips I’ve picked up from WF I managed to change things up and keep going. Thank you, I couldn’t have done it without you! Victoria, via email

Thanks so much for the beautiful recipes.

As a vegan, I get bored of the endless buffet of veggie soups. I love adapting your healthy recipes to my diet. Andy, via Facebook 12

y husband bought me a subscription to WF because I was complaining about never having enough time to sit and relax with a magazine and a cuppa – having three kids really changes things! I still don’t have the luxury of being able to read all of WF in one sitting, but the design of the mag means I can read a bit at a time and still get motivated. I love the positive vibe and all the fashion ideas, too.

Thank you! Rose, via email

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tness

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@nickymeese

@kelly_runs_and_eats

@running_girl_fit

See come to life Access all the bonus goodness from this issue right here. Use the free viewa app to scan this page for an interactive hub

We’re loving your Insta pics too.

Tag #womensfitnessmag I’m finishing a PhD and I also work as a teacher. Needless to say, my life is very stressful. When my doctor sug gested that exercise mig ht help my stress levels, I subscribed to WF to get motivated. Since January I’ve joined a gym, started running and lost 5kg. I’m no longer exhausted and I feel inspired to put the hard yards in at the office and gym.

Keep up the good work! Elizabeth, via email

GET STARTED

e 1 Download the fre Store p Ap e th viewa app from oogle G or ) es un /it (apple.com/au m).

Play (play.google.co app, then 2 Open the viewa tablet hold your phone or e you er over the page wh log see the viewa o.

IN THIS ISSUE p36 Watch model Shanina Shaik as she shares her success tips p53 These exercises will make you look trim and slim p63 Workout videos with Commando Steve! p65 Take Commando Steve’s workout with you to the gym p71 Get the moves for an insane kilojoule blast p74 Smooth away cellulite with these fat-burning exercises p80 This speedy circuit will help blast a jelly belly p84 Two simple yoga routines for day and night p110 The healthiest condiments and dressings on the menu Download the free viewa app from: iPhone is a trademark of Apple Inc, registered in the US and other countries.

App Store is a service mark of Apple Inc.

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MORE POWER IN EVERY POSE. REEBOK AND TARA STILES

TOGETHER BRINGING A FRESH APPROACH TO YOGA

#LIVEWITHFIRE

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Live fit

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Raise the Pace

Cool kids

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Just because the weather’s heating up doesn’t mean your body has to. New research published in the British Journal of Sports Medicine has found pre-cooling and per-cooling (that’s cooling while exercising, FYI) keeps your core body temp down, which helps you ace your workout and avoid heat-related illnesses too. Researchers trialled the method on a bunch of male athletes and found with a mix of cold water, ice baths, ice packs and drinks they were able to stay chilled and use less energy to do so, leaving more fuel in the tank for exercise. A sugar-free slushie on the tready? Load us up! #

Julie was now on track to meet her daily hydration target

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Quick

HITS

Janice’s flipping hair created an effective cooling system

Enjoy a healthy body and mind with the latest in good living

#1 Try this: Açaí smoothie bowl Serves 2 You’ll need: 2 cups frozen blueberries 1 frozen banana 1 cup strawberries handful baby spinach leaves 1 tbs cold-pressed açaí powder 1 tbs goji berries 1 tbs chia seeds 1 serve Healthy Chef Organic Pea Protein or Pure Native WPI 1 cup nut or seed milk, or coconut water Topping: 2 handfuls fresh berries 1 banana, sliced sprinkle of seeds and nuts Combine ingredients into a blender and blitz until creamy. Garnish with toppings.

For more, visit thehealthychef.com.au.

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#2 Move it

You’ve probably heard of the saying ‘move it or lose it’, but did you know you can lose your fitness status from time spent in recline? UT Southwestern Medical Center in Texas has found the longer we spend sitting down, the lower our cardiorespiratory fitness levels will be. Which means that 20-minute powerwalk through the park during lunch is instantly wiped after another two hours back at the desk. Don’t undo all that hard work, get moving regularly and make the most of those trips to the kitchen for herbal tea refills.

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Live fit

#4 October inspiration

WATCH: What if Men and Women Switched Roles at the Gym Get ready for an incidental ab workout (from all the laughing). This vid is a hilarious look at gender stereotypes.

LISTEN: Buddhify 2 ($3.79, itunes.com.au) With 40 meditation tracks, this makes getting your Zen on easy. Select your activity and, presto, a meditation track to suit you.

READ: Yogic Cooking by Garuda Hellas (Footprint, $23.95) Because you can’t practise yoga without eating like a yogi, too.

LOOK: Project Thankful Sometimes you just need to take a step back and appreciate the little things. Create a pinboard at thankful.com.au and share the love with others.

#3 Greens for your lungs

Your plate is probs familiar with leafy greens, but how acquainted is it with the cruciferous family? Stalk-based veggies – broccoli in particular – should now be the best friend of asthmatics. A study from Melbourne University has found eating two cups of lightly steamed broccoli daily can drastically help asthmatics breathe better. The trusty green bunches contain L-sulforaphane, which has been found to reverse airway blockages and reduce lung damage. Toss into a stir-fry for a quick, tasty way to load up on its goodness.

#5 Tune in

#8 Snack attack

Oh to be a fly on the wall of an athlete’s health regimen. Wait, now you can! Stephanie Rice, Olympic swimmer and face of Russell Athletic, has launched her own site stephanierice.com.au, splashed full of holistic health stuff including recipes, workout videos, fitness road tests and personal philosophies. Wellness junkies, get bookmarking! It’s definitely a go-to before heading poolside this summer.

#6 The ‘s’ words

Yeah, we know saturated fat and sugar are bad for us, but according to new research published in Experimental Physiology, combined they’re a dangerous duo. The study found a high-fructose, highfat diet poses a double threat to our liver as it increases the build-up of fat.

Three guilt-free treats (because you’re worth it!)

#7 A is for attitude

THE POST-DINNER SWEET Pana Chocolate in Coconut + Goji, $6.50, panachocolate.com

Pollen season may be back but that doesn’t have to equal allergies. A new study published in the American College of Allergy, Asthma and Immunology’s journal found that stress exacerbates allergy flare-ups.

Study author Amber Patterson says, “While alleviating stress won’t cure allergies, it may help decrease episodes.”

So get happy and knock that hay fever on the head. And if all else fails, try Fess Sensitive Noses saline spray ($12.95, fess.com.au).

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THE POST-WORKOUT BITE Naked Paleo Bar in Cacao Almond, $4.49, bareblends.com.au

THE 3PM-ITIS CURE Bounce Cacao Mint Protein Bomb, $36 (for box of 12), au.bouncelifestyle.com ❯

@womensfitnessau

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Live fit

WorldMags.net #12 Vitamin fix

The health aisles are crazyoverwhelming, and unless you’re a naturopath, herbal medicine guru or GP, choosing which supps to buy falls into the too-hard basket. Ease the process and look out for the new Michelle Bridges by Blackmores range. There are only two core vitamins: the Multivitamin, $19.99, and Relax and Unwind, $24.99. They’ve been designed to fuel bodies with the energy you need to work up a sweat.

Vivica just spotted the girl who stole her helmet

#9 Cycle to work

On a scale of 1 to unhappy, how do you rate your daily commute? According to research from Clemson University in the US, public transport goers are most likely to be in a miserable mood thanks to their morning ride, whereas cyclists were found to be one enthusiastic and fit bunch.

#13 The fitlist: songs to get you moving

#10 Dress to compress!

There are a thousand reasons we love compression tights … but let’s just skip to the part where they massively improve your workout. For those without a pair in their kit, take note: apart from the fact they help your muscles warm up and recover faster, the new 2XU Mid-Rise G-O Compression Tights ($150, rebelsport.com.au) come with UPF 50+ sun protection. Clever!

Bad Behaviour Dizzee Rascal

Express Yourself

Diplo feat. Nicky Da B

Faxing Berlin Deadmau5

Recess Skrillex

Busy Earnin’ Jungle

#11 Snack habit

Eparrei

Dimitri Vegas & Like Mike

Often get a case of the midnight munchies? Don’t blame boredom; it could actually be that smartphone attached to your hand! New research from Northwestern University Chicago has found those exposed to blue light will have increased hunger levels within 15 minutes and continued hunger for two hours after eating.

So next time cravings come a-calling, drop the phone before a swift (unhealthy) decision is made.

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Levels Avicii

Animals

Martin Garrix

Lose Yourself

Major Lazer feat. RDX & Moska

Aerosol Can Major Lazer

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WORDS SAM BAILEY PHOTOGRAPHY DUNCAN KILLICK/BAUER SYNDICATION; GETTY IMAGES; THINKSTOCK

We asked Kate Peck, MTV VJ and model, what tracks are on rotation on her iPod this month.

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Beauty with heart

Spend your beauty dollars wisely on a feel-good purchase supporting Breast Cancer Awareness Month

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F F IT N ES S FO R T H E L OV E O

October

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Explore the best of the Tasman coast in this epic 18km trail through the Dracophylla forest to Fortescue Bay. You’ll blitz past the Tasman Arch and stunning Sheoak groves. endorfun.com.au

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Your fitness will be tested by an ocean swim, trail run and a paddle out to Phillip Rock.

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Give happy hour a miss to raise funds for Life Education – the champs behind Healthy Harold. Not only will a month sans alcohol do wonders for your energy levels, your well-spent pennies will help teach Aussie kids about the dangers of drug and alcohol abuse. ocsober.com.au

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Fitscopes

WorldMags.net Wondering how your October will shape up? Orli Lysen reveals all

Scorpio

Taurus

It’s your time to shine with a New Moon and eclipse in your sign. It’s easy to make any changes now, so raise your fitness game with an ‘Insanity’ workout. Venus makes you this month’s official zodiac babe.

MANTRA: If you want to go fast, go alone. If you want to go far, go together.

This month’s eclipses ensure you get what you need in the romance department, o start believing and don’t stop. Gentle orkouts get beautiful results now, as ow and steady is your thing.

MANTRA: Work out together and make other people twice as jealous.

24 OCTOBER – 22 NOVEMBER

21 APRIL – 21 MAY

Sagittarius

Gemini

Put the finishing touches to a creative project, tidy up any loose ends, or take the next step with something (or someone) you’re passionate about. At the gym, quality beats quantity so do your reps right.

MANTRA: Work out with friends today to create a fabulous tomorrow.

f your workouts have turned into flakeuts, you get a cosmic kick-start to put you ack on track. And if it feels like the fun has ecently gone out of life and love, eclipses will help you reclaim the joy.

MANTRA: Make BFF stand for Best Fitness Friend.

23 NOVEMBER – 22 DECEMBER

2 MAY – 21 JUNE

Libra

23 DECEMBER – 20 JANUARY

Surprising new connections could shake your foundations, changing your hopes, dreams and home in a good way. Take heed of Mars’ wake-up call to show you the life and physique you’re meant to have.

MANTRA: You may not have it all together, but together you can have it all.

Aquarius

21 JANUARY – 19 FEBRUARY

Saturn in your career zone has brought you a huge ‘no pain, no gain’ learning curve.

Now you can put what you’ve learnt into action, thanks to eclipses realigning your path. Learn some new fitness moves, too.

MANTRA: Be a TEAM: Together Everyone Achieves More.

Cancer

24 SEPTEMBER – 23 OCTOBER

A turning point arrives now for love and money as eclipses clear up romantic confusions and may bring a new source of income your way, too. Venus smooths the path for change and keeps you serene, but consider adding Pilates to your routine to help maintain your calm. Need more oomph with your Zen? Try a hot yoga session with a pal or lover as you, more than most signs, thrive in a dynamic duo.

MANTRA: A friend encourages you to

exercise. A bestie exercises with you.

22 JUNE – 23 JULY

Work and pleasure compete for attention, but pleasure may have the upper hand. Go for it, especially if life has been a slog lately.

Eclipses correct your path, while adventurous workouts reshape your body and love life.

MANTRA: Couples who work out together stay together.

Leo

24 JULY – 23 AUGUST

Home is where you’re happiest, especially if you get the chance to nest or re-feather in a decadent style. Your best time of the year to get fit starts now with Mars in your health zone giving you energy.

MANTRA: Fitness buddies can become two ‘afters’ in a gym full of ‘befores’.

Pisces

Aries

Virgo

Things you’ve always believed to be true get a cosmic shake-up now, including beliefs about your lovability, worth and values. Jupiter brings you more great work and workouts. Bring it on!

MANTRA: With mates, you can turn ‘can’ts’ into ‘cans’ and dreams into plans.

An eclipse and Full Moon in your sign propel you onto a new personal fitness and life path. Relationships are a big issue, too; the planets want you to change your game plan so that you learn to share the load.

MANTRA: Surround yourself with people who keep your fire lit.

Life may feel slow with your ruler Mercury in retrograde. Join forces with a friend who feels the same rather than go it alone.

Eclipses hit your learning and intimacy zones, so take both into new leagues.

MANTRA: Success comes quicker and better by helping others to succeed.

20 FEBRUARY – 20 MARCH

21 MARCH – 20 APRIL

24 AUGUST – 23 SEPTEMBER

Orli Lysen has been a professional astrologer for more than 10 years, specialising in relationship astrology. Her fitness style? Ashtanga yoga – a hot workout with a spiritual side to it. For more star-gazing insights, visit orlilysen.com 24

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EYES ON THE

prize

Hit a motivational slump? It happens to the best of us.

Here’s how to stay committed to your most gruelling exercise plans, demanding diets and challenging goals YOU COULD BE IN ONE OF TWO PLACES right about now: you’ve either stuck to this year’s health and fitness resolutions, overcoming all the obstacles that have been tossed your way, or you’ve been defeated and limped out of the race with your tail between your legs. If you’re reluctantly admitting to belonging to the latter group, it’s never too late to kick back into gear and conquer your lofty ambitions.

Diet determination

According to 43things.com, the internet’s largest target-setting hub, losing weight tops the list of the world’s most popular goals. But adjusting your food intake to accommodate this goal can seem like an uphill battle. Temptations are everywhere: from your colleagues at work socialising over a packet of chocolate biscuits to the rows of doughnuts and cakes that are so enticingly displayed in the shops. “The key is to be objective,” says personal trainer and 26

lifestyle coach Anna Reich. “Cut out the emotion – emotional eating is bad. Instead see it as a business transaction: tell yourself, ‘If I only have this on Sundays, I will get my ideal figure sooner,’ for example.”

Why do so many of us fall at the first hurdle? It’s down to the all-or-nothing approach. So before dedicating yourself to an unrealistic crash diet or making any sudden changes to your daily meals, think about how you can gradually slip into a healthy yet attainable new food plan.

“A diet has come to mean some kind of deprivation and humans inherently don’t like deprivation. I never put my clients on diets – I teach them about sensible, clean eating, something that they can maintain for life,” says Reich. “Start learning about nutrition and intuitive eating. Learn what’s good for you, when certain foods are best eaten and why. Make it a study, not a diet.

Saying ‘No! No! No!’ is as bad as saying ‘Yes! Yes! Yes!’ when it comes to food.”

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WorldMags.net Climbing the corporate ladder Employment figures show there are more than 5 million women in work in Australia with 46.8 per cent in full time employment. Despite this, according to the recent Australian Census of Women, the number of women in senior executive positions has actually been dwindling since 2006. So how can you stay committed to your professional goals with so much competition? Motivational speaker Penny Mallory says, “I’m a big believer in dreaming big, so I would suggest starting there. What we’re all guilty of is limiting ourselves in our heads and saying, ‘I’m only capable of this’ or, ‘I can only do that.’ It’s about

getting rid of those ideas and understanding that you’re capable of doing a great deal more than you realise. So just do it.”

Don’t be discouraged if things don’t immediately go your way, despite your mental shift, and don’t be afraid to put yourself out there.

“Every workplace is different, but being visible is important,” explains Mallory. “Make it public that you’re ambitious and you want to move up.

A lot of us assume that we will get noticed and that people can read our minds and know what we want to achieve in our career, so it’s about verbalising it and showing it.”

Fighting fit

“You can’t move forward without a route mapped out.

Find something that excites and inspires you”

Trying to juggle a job, your social life, family commitments and a relationship can be hard enough without attempting to fit in exercise. Add in the age-old excuse of ‘I’m too tired’ to the mix and you’ve created a fool-proof plan to avoid physical activity.

Instead of reminding yourself what you can’t do, psych yourself up for a quick run or a trip to the gym whenever you have time. “Laziness is not often the problem, it’s lack of direction,” explains Reich. “You can’t move forward without a route mapped out. Find something that excites and inspires you. Look at your day and see where you can squeeze in some pulse raisers. Get off the bus one stop earlier and walk, take the stairs instead of the escalator, get up 10 minutes earlier and do 10 sets of 10 squats. It’s all cumulative so set yourself a bigger challenge every time.”

Live fit

Conquering new challenges

Life can be unpredictable and there’s no telling what might prompt you to embark on a new journey. Whether you’ve picked up a hobby, started a course or are saving for a mortgage, it’s important to see things through to the end, even when the going gets tough. Saving for a deposit? Don’t splurge on that pair of heels when you know you’ll have to exceed your allowance to do it. “Save money little and often, then don’t touch it,” advises Mallory.

If you’ve picked up a new instrument but are starting to lose interest, think about what you wanted to achieve when you first started. “Write a note about how you’ll feel when you’ve done it, and when you lose heart and don’t feel like practising, just keep re-reading that note,” says Mallory.

She also has wise words for those who are easily bogged down after failure. “Life isn’t straightforward so it’s normal to abandon new challenges, but because you fall off the wagon once it doesn’t mean you can’t get back on tomorrow or right now,” she maintains. “Guilt is a waste of time, it doesn’t move you forward or serve any purpose, so get rid of it and stay positive.”

I know I can

If all else fails, consider drumming up a good mantra – a word or phrase you repeat over and over again. Or write down your fave motivational quotes and stick them on your wall (we’ve got a month’s worth of inspiration on page 48). Just make it personal. “Motivation is different for everyone ... what motivates you to do something might have absolutely no impact on me and vice versa. Find out what lights your fire,” says Mallory.

3 STEPS TO YOUR MOTIVATION STATION

WORDS CARLY LEWIS ADDITIONAL WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Sydney-based psychologist Joseph Ciarrochi reveals his top tips to help you achieve your goals

1

Tap into ‘why’ power “You might know you want to lose weight or improve your fitness, but it’s important to pinpoint why.

Instead of thinking about doing it for others, focus on how it can benefit you – for example, ask if a healthier lifestyle will give you more energy, better immunity or help you feel strong.”

2

Make it a habit “The key to forming a habit is repeating a behaviour consistently – think 50 sit-ups every morning or going for a jog every evening after work.

Research suggests that if you repeat a behaviour long enough (more than 21 times), it will start to become easier and will naturally develop into a habit.”

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3

Assume it to be true “The great thing about faith is, if you assume something is possible you start doing it. Often when we try something new, our mind comes up with doubts like, ‘this will never work’ or, ‘I deserve to eat whatever I want.’ But remember, our feelings don’t make us act.

Choose it to be true.” @womensfitnessau

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3 GREAT ADVICE

“Someone once said to me, ‘Reece, you can give it a shot, and maybe you’ll fail or maybe you’ll succeed. But if you give up, then you’re just choosing to fail.’ It’s hard to argue with advice like that!”

1 PASSION FOR NATUROPATHY

4 FOOD PHILOSOPHY

“It’s the philosophy that sits well with me – it’s about respecting the individual and nourishing them from the ground up. The fact that I get to play with food and herbs is just a bonus!”

“I eat a kind-of paleo diet that focuses on grass-fed meats and truckloads of veggies. There’s no one-size-fits-all diet, though, and as long as you’re eating real foods and listening to how your body reacts, you’ll find what suits you.”

2 MY FAVOURITE PLACE ON EARTH “Bunker Bay in WA. I spent every summer down that way as a kid, and when I go back now it’s hard not to feel completely relaxed by that perfect stretch of white sand and blue water.”

5 A FIT ROUTINE

“I’m at the gym first thing every morning for a high-intensity interval workout. When life gets a little hectic (which let’s face it, it does) then I get in the pool.

Doing laps soothes my frazzled nervous system.”

. . .

E M S E V WHAT MOarter Reece C

6 THE JUGGLING ACT

7 MY MENTOR

“My good mate Lola [Berry].

The fact that she’s in the same field as me is almost secondary to the other important things she’s taught me. A lot of what I’ve been lucky enough to do would just be ideas bouncing around in my head if it wasn’t for Lola’s support.”

“My days are so unpredictable that I feel like a juggler. That’s why it’s important for me to set rules, like ‘no work after 8pm’ and practising deep breathing every day. I also take herbs that balance the nervous system.”

8 I’M INSPIRED BY…

“Travel and creative writing.

Both are all about exploring – either a new country, or a story tucked away in your brain somewhere – and they’re my other big passions besides health and fitness. I’m a bit of a bookworm, too.”

To find out more about Reece, check out reececarter.com.au or visit sumt.com.au 28

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AS TOLD TO SAMERA KAMALEDDINE PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

d co-founder of healthy an th pa ro tu na ed as -b ne The Melbour side his “herb nerd” world in us ts le T m Su e ng ra a te

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Own it Your self-worth, that is.

WF life coach Debbie Spellman shows you how

Show yourself compassion One of the most important elements necessary to build a deep reserve of self-worth is self-compassion. This comes through being gentle, kind, understanding and supportive of yourself when you feel inadequate or fail to live up to your own expectations.

Your level of self-belief stems from the amount of compassion you show yourself. So instead of beating yourself

up when things go wrong, choose to see mistakes as a chance to refine who you are – both your character and abilities – to become the best version of yourself.

Be honest

Ever stayed quiet to avoid conflict and keep the peace? Yep, we’ve all been there!

But how does it feel when you ignore your feelings or morals? Not so good. Rather than betraying your opinion and what’s important to you, dig deep and muster the courage to speak up. Sure, it can be tough to have those sticky conversations, but being honest about how you feel is crucial if you want to live your life with integrity.

Take responsibility Let’s be honest, life is a journey of highs and lows. There are incredible moments of happiness and joy, and at other times we struggle through mistakes, bad decisions and unhealthy behaviours. If only life came with a guide book, right? It doesn’t matter what mistakes you’ve made in the past, all that matters is how you respond now.

Taking ownership of your previous

AFFIRMATION: “I choose to honour and respect myself”

behaviour, forgiving yourself and others and choosing to learn and grow from your experiences strengthens your character and adds to your self-esteem.

Notice your intention

Are you giving away your power to be a people pleaser? There’s a fine line between wanting to give ourselves to others out of love and care, and doing so in order to be liked and accepted. Notice where you might have trouble saying no and ask yourself, “What’s my intention?”. If your intention is coming from a place of fear, such as worrying about what someone will think of you if you disagree with them, then you’ve stumbled into a situation where you need to set boundaries and put yourself first. Compromising your own happiness for someone else is telling yourself that you don’t matter … and you definitely do!

live e mission is to help women os wh ’ er in tra d in ‘m a is an Debbie Spellm with confidence and purpose. Follow her on Instagram: @debbiespellman 30

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JUST IMAGINE HAVING THE STRENGTH to move past your fears and follow what your heart’s telling you to do. Or how awesome it would feel to be so comfortable in your own skin that you don’t hide away or put your life on hold because you hate the way you look.

It’s called having courage. But don’t freak out if you don’t have it yet because courage can take some time to build up.

Every time you say yes to yourself you’re strengthening your sense of self-worth and building your self-belief.

One of the biggest bonuses of tapping your inner Oprah? Giving yourself permission to honour and celebrate who you are means you’re less likely to allow yourself to be devalued by others. Start owning your worth with these winning ingredients…

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10 ways to nix a

t i b a h y nast Clean up your act for good with our tips

Got a goal? Put it on paper. Writing down the habits you want to break will help you process your goals and make a conscious effort to achieve them. Stick the list on your fridge or mirror or keep a note in your phone as a constant reminder.

2 Recruit a team…

…Or at least a buddy who wants to break a habit, too. It always helps to have someone on hand who knows what you’re going through, even if you’re trying to ditch the 4pm snack attack while they want to give up coffee. Sending supportive messages will remind you to take your own advice.

3 One at a time

Don’t try to kick too many habits at once.

In fact, single out one at a time so that you can really focus on the task. If you feel overwhelmed, you’re more likely to throw it in, as your goal won’t seem achievable.

4 Talk to yourself

Making an effort to have a positive mental attitude about the habit you’re trying to 32

break can help you win the battle when cravings come calling. Rather than saying you can’t have something, remember you’re making a choice to improve your life and tell yourself you don’t want it.

5 Get social

Whether you’re going teetotal or cutting out sugar, let the world know. Facebooking and Tweeting your goals, then posting regular updates will keep you on track as you’ll be accountable to a large audience.

Plus, you’ll feel a greater sense of pride as your friends watch you make progress.

6 Hit the books It might sound naff, but a self-help book could give you a boost. Find one that works for you and read it every morning to start your day with the right mindset to continue with your goal.

7 Reap the rewards

It can take up to 21 days to break a habit, so treat yourself to a few rewards along the way. Incentives like a new pair of shoes or a massage to reward your short-term

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achievements can create positive associations with your goal.

8 Know your trigger Make it easier for yourself to change by cutting out the causes of your bad behaviour. If you tend to inhale a packet of biscuits in front of the TV, remove them from your pantry. Always hitting snooze in the morning? Put your alarm clock well out of reach.

9 Follow the one-month rule

Staying strong for a day or two is commendable, but what about long-term results? Start at the beginning of a month and create a countdown on your calendar, striking off each day you achieve your goal.

At the end of the month, reward yourself!

10 Take it easy If you do cave, don’t call it a day. Take a minute to remember your goals, the encouraging comments from your friends, and your calendar showing your progress.

Pick up where you left off and remind yourself that every day is a fresh start. # @womensfitnessau

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LEARNING TO Success didn’t come easily to Victoria’s Secret model Shanina Shaik. She talks candidly to WF’s Lizza Gebilagin about how she almost didn’t get her angel wings

“DON’T LET THE PAST DICTATE WHERE YOU’RE GOING. You’re in this life for you; forget everyone else, forget trying to please others. Be you.”

Shanina Shaik looks up from her phone as she finishes reading the quote. It’s one of many motivational posts scattered throughout her Instagram account – among partying pics in Ibiza (during that gossipstarting time on Justin Bieber’s yacht, but minus the miniature pop star), outtakes from her modelling campaigns, and selfies with her main man, Chopper the French bulldog – but she tells me it’s her favourite.

In those few words, the 23 year old’s whole life is encapsulated. Everything from overcoming the taunts she endured about her mixed Lithuanian, Pakistani and Saudi Arabian heritage as a Melbourne teen to sitting here as a VIP in The Gallery Tea Lounge in Sydney’s glamorous Sheraton on the Park, the day before her first cover shoot for Women’s Fitness.

“There have been plenty of times where I’ve been in a moment and I just don’t know how I can get through it. I don’t want to deal with it anymore,” Shanina admits as she sips green tea. “Then I pick myself up and get going again, because I remember how much I want my dreams. I look back, and I’m like, you know what? I’ve had bad times, but I’ve always come through.”

It’s this healthy attitude that’s fuelled the Melbourne-born, New York-based model’s rise to fame. As a side note, if you asked her ex-boyfriend, US model Tyson Beckford, for his opinion, he’d happily claim credit for Shanina’s success. He told a newspaper in 2012 he had “created her”. The ridiculously good-looking former couple met while she was a contestant and he was a guest judge on 2008 Aussie reality TV show Make Me a 34

Supermodel and broke up last December; they remain friends with @shaninamshaik still making the occasional cameo on @tysoncbeckford’s Instagram.

But back to the real story behind Shanina’s big wins. In the past six years, she’s booked international shows for Jason Wu and Chanel (after moving to NYC at 17 to pursue her career even though she just missed out on winning the aforementioned reality show), donned the Victoria’s Secret angel wings in 2011 and 2012 (but not before being rejected in auditions three years in a row), and became the face of Just Jeans (Shanina’s signature exotic eyes must be following her high school bullies from billboards everywhere – how’s that for sweet justice?).

I’m intrigued to find out more about those first failed attempts at walking for Victoria’s Secret, because it was the 2011 show that really catapulted her international career.

How did she keep going after facing multiple rejections? Shanina says, “It made me push [myself] again. If I want something, I challenge myself, even with my body and my fitness. I’m thankful that it happened that way because I look back on it and, I’m like, ‘Oh, I was such a baby then [when she first auditioned]!’ My body wasn’t even in a place of being a woman like I wanted it. It made me appreciate things a lot more, too.

“Walking in the 2011 Victoria’s Secret show was a career highlight. Being really young, and then for it to happen, it was just a huge dream come true.”

I ask Shanina if her 17-year-old self would believe how many of her dreams have come true in this short time. She answers without hesitation: “I think 2008 Shanina would be a bit shocked at some of the things, but she would believe it because I’ve remained the same person, humble and hard-working. It ❯

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Live fit

Iya bra, $69.95; Nike shorts, $40; Calvin Klein jacket, $129.95; Nike shoes, $159.95, from Hype DC; Samantha Wills necklace, $130; Nike basketballs (throughout), from Rebel Sport.

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“If I want something, I challenge myself.

I’ve had bad times, but I always come through” Nike crop top, $40, from Stylerunner; Calvin Klein briefs, $29.95, and pants, $79.95; Beats by Dre headphones, $259; Nike watch, $200.

BONUS VIDEOS

Lululemon crop top, $59; Calvin Klein vest, $240; Adidas skort, $40, from Stylerunner; New Balance shoes, $110, from Hype DC; Sage Rider necklace, $105, and ring, $110.

PHOTOGRAPHY GEORGES ANTONI STYLING LEDA ROSS HAIR DIANE GORGIEVSKI/THE ARTIST GROUP MAKE-UP JASMIN LO/ 2C USING DIOR ASSISTANT JULIA GIAMPIETRO VIDEOGRAPHY BEN HANSEN VIDEO PRODUCING LIZZA GEBILAGIN

Watch exclusive behind-the-scenes footage from our photo shoot, plus Shanina reveals her top three tips for success.

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Iya crop top, $69.95; Lorna Jane tights, $89.99; Nike shoes, $199.95, from Hype DC.

just shows that if you do put the effort and the hard work into it, that it can happen.

“I learnt a lot of lessons out of it, too. It’s definitely made me a much stronger person.”

The longer we chat, the more evident it is that Shanina is someone who really listens to her inner voice about everything … including what she eats. “A lot of people think models don’t like food, but I love my food,” she says, adding that she’s craving a quinoa salad with chicken, mango, avocado and sweet potato right now. “I like to eat according to my blood type. I find that really works for me to maintain a balanced diet and weight.

“I’m a meat eater, too. I like a lot of protein. At one point, I was trying not to eat red meat, but especially because of iron levels I couldn’t cut it out altogether; it didn’t feel right. I felt like I needed it. So you do really need to listen to your body.”

That goes for sweets as well! “If your body wants chocolate or ice-cream, just go for it.

I feel like if you keep avoiding it, you’re going to want it more and you’re just going to splurge on it.” The way Shanina keeps her sweet cravings in check – because she is, after all, a Victoria’s Secret model who spends her work days in lingerie – is by eating smaller portions and making sure she works out.

When she was younger, she says her choice of sport was always “tough”. “I was a tomboy in school. I was really good at running, high jump, long jump and I did really well in basketball and taekwondo.” But now that she’s on the road a lot and staying in hotels, Pilates has become her workout of choice, which she says changed her body “extravagantly”. “My trainer has taught me to really feel the muscles and work out slowly, by engaging the core. Doing the simple movements for an hour or 45 minutes a day has kept everything [in my body] tight.”

It’s refreshing to hear a high-profile model speak about maintaining weight in a holistic way. Shanina says it’s evident in the industry that the focus is shifting towards being fit and healthy rather than thin. “A lot of models have gone from being skinny – unfortunately, by not working out and not eating that much – to now getting into the gym and eating right. They just want to be totally fit, so I think it’s really good. Seeing that keeps me motivated as well.

“I find also when I work out, it’s true what they say, it releases happy endorphins, like on Legally Blonde!” Shanina laughs as she references a quote from the 2001 film. For all of her success and partying on The Bieb’s yacht, she definitely is still very much down to earth. “When you work out, all your stresses go away, it’s like you’re releasing your worries and your negative energies and you’re remaining happy as you sweat it all out.

You feel much better, it’s like a release.”

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Woven accents

#2

#1

Rainbow kicks

Seasonal produce

Stuff we love

Go on, plant a few seeds this spring and spread some sunny floral cheer

Spring is in the air From vibrant veggies to cool white sports gear, it’s time to hit refresh and brighten up your world with these new-season pretties

#4

Tennis gear

Flower power

Sporty skirts

#8

#9

Light white style

Fresh skin

#7

Office updaters 1 Heirloom Vegetables (Penguin, $49.99) 2 Adidas trainers, $100, adidas.com.au 3 Can Can decanter, $34.95, outliving.com.au; sunflower seeds, $4.95, larkstore. com.au; 4 Head Microgel Challenge Lite Tennis Racquet, $75, harveynorman.com.au; Wilson tennis balls, $10 (for set of 4), wilson.com/en-au 5 Lacoste skirt, $149, shop.lacoste.com.au 6 Marc Jacobs Daisy Dream EDT 50ml, $90, davidjones.com.au and myer.com.au; Le Specs sunglasses, $69.95, lespecs.com.au 7 Anrol Designs vase, $46 (including two candle holders), hardtofind.com.au; To-Do lists, free template from foreverorganised.blogspot.com.au 8 Lacoste jacket, $399, shop.lacoste.com.au 9 Frank coconut and grapeseed body scrub, $17.95, and cacao body scrub, $16.95, frankbody.com 38

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PHOTOGRAPHY RODNEY MACUJA STYLING JESS PECORARO & SAM BAILEY

Get ac tive with a game of tennis – this spor t works your body and mind!

#6

#5

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N A pair of I W WorldMags.net

M O N DAY

T U ESDAY

W E D N ESDAY

Mizuno Wave Inspire 10, $200

#1

The North Face Ultra Trail, $180

#8

To celebrate our second birthday, we’re giving you the chance to win one of 31 awesome trainers every day in October!

Enter in 3 easy steps Search for the “Women’s Fitness Australia” page on Facebook Select the “like” ST EP 2: button on the Facebook Page (if you haven’t already) ST EP Go to 3: facebook. com.au/womens fitnessaustralia for more details on how to enter in October!

ST EP 1:

Ecco Biom Ultra, 199.95

#6

#13

Le Coq Sportif Eclat, $119.95

#7

ASICS Gel-Lyte 33, $160

Saucony Guide 7, $179.95

#14

Mizuno Wave Rider 17, $200

#15

#21

Skechers Go Run 3, $129.95

#22

#28

Puma Faa 300 v3 NC, $100

#29

Skechers Go Run Ultra, $139.95

#20

Merrell All Out Flash, $179.95

Airflex X-treme, $109.99

#27

Vans Classic Slip On (Perf Leather), $99

Competition opens 1 October 2014 and closes 5.00pm AEST 31 October 2014. Shoe colour and style will be subject to availability.

For full terms and conditions, visit the Women’s Fitness Australia Facebook page at facebook. com/womensfi tnessaustralia (“Facebook Page”). Please see bauer-media.com.au/ privacy.htm for location of Bauer Media’s privacy policy. The promoter is Bauer Media Ltd (ABN 18053273546).

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Birthday gifts

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trainers a day

PHOTOGRAPHY WILL HORNER & RODNEY MACUJA

T H U RSDAY

F R I DAY

SAT U RDAY

Under Armour Speedform Apollo, $149.99

#2

Le Coq Sportif Eclat, $119.95

#3

Spring Court B2 Classic Canvas, $135

#9

Puma Faas 600 v2, $140

#10

Adidas Energy Boost 2.0 ESM, $180

Brooks Glycerin 12, $250

#16

Reebok One Cushion 2.0, $160

#17

Airflex X-treme, $109.99

#23

Merrell Bare Access Arc Ultra, $169.95

#24

Brooks Ravenna 5, $200

#30

Le Coq Sportif Eclat, $119.95

#4

Volley International, $35

Saucony Ride 7, $179.95

#5

#11

Skechers Flex Appeal, 99.95

#12

Inov-8 F-Lite 215, $159.95

#18

Le Coq Sportif Eclat, $119.95

#19

Volley International, $35

#25

Lacoste Light-01, $119.95

#26

#31

Good luck!

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SU N DAY

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@womensfitnessmag

@womensfitnessau

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Diana Felicia

Felicia wears H&M sports bra; Nike jacket and Tonic shorts from Stylerunner.

Diana wears own crop tops and shoes; Lululemon shorts; Nike bum bag.

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Sisters to

Live fit

CEOs

They say mixing family and business can be a minefield, but these successful fit-focused sister acts prove that, sometimes, the best entrepreneurial ideas start at home

“We’re helping women get strong”

THE BUSINESS: Online personal training service Base Body Babes (basebodybabes.com)

If you’re after a definition of ‘fitspo’, look no further than the Base Body Babes. With strong athletic figures, an international client base and a boutique gym in the works, there’s no slowing down Sydney-based sisters and PTs Felicia Oreb, 30, and Diana Johnson, 29.

The business launched five years ago after Felicia had a baby. “I’d chat to mums during drop-off and pick-up at school about what I did to get back in shape. From there we had a bunch of mums asking to train with us,” she says.

Felicia traded in a glossy interior design job for a personal training course and Diana (already a qualified PT) left her career in childcare – taking a hoard of young mum clients with her. “We started boot camps, because they were easy and convenient for mums to drop off their kids to school and drive straight to the park afterwards,” explains Diana.

They also brought Felicia’s husband on board as a mentor. “He has a strengthcoaching business. We sit around the dinner table, or after a workout, and he helps us with the strength side of things.”

As their boot camps took off, so did their Instagram account: the girls have more than 220,000 followers, inspiring their decision to take their PT sessions online. “We had women around the world asking to train with us,” says Felicia. “We couldn’t meet them in the flesh, so we decided to offer our knowledge through an online personal training service.”

They share workout videos, tutorials and nutrition programs via their website, and say their goal is to make women comfortable working out solo in the gym.

“Our online tutorials aim to teach girls how to train on their own when they can’t have a face-to-face PT session,” says Diana. “A lot of girls are scared to go onto the weights floor, because it’s so male-dominated. We just want to say, ‘Hey, don’t be afraid to go and ask for the squat rack, just get in there!’” says Felicia.

The sisters apply the same no-holdsbarred approach to their business, redefining standard work hours as they respond to clients in opposite time zones.

“People on the other side of the world are waking up when we’re going to sleep. We

don’t have representation, so it’s just us, talking to every single person via email and Skype. It never really stops,” says Felicia. “We tend to play tag team,” adds Diana. “The other morning I finished emailing at 3am, then Felicia woke up at 3am and took over.”

Their reward? Knowing they’re changing lives. “You deal with some damaged souls,” says Felicia. “It can be hard but our job is to make them feel good about themselves and give them the strength to deal with their lives.”

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GET STRONGER

ting Perfect your lif body the ur yo g in ov technique: “M g s you’re targetin right way ensure . ia lic Fe cles,” says the correc t mus dy bo rpe up o an Switch it up: “D by ly te ia ed d imm exercise followe e,” says Diana on dy bo ra lowe ll: “And have Buy a kettlebe trainer teach an experienced it,” says you how to use ❯ . ia lic Fe @womensfitnessau

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“We’re bringing sports luxe to the world”

Sali

THE BUSINESS: E-retailer for high-end activewear Stylerunner (stylerunner.com)

You wouldn’t know it now, but 33-year-old twins Julie and Sali Stevanja, founders of e-retailer Stylerunner, weren’t close growing up. “We’re like chalk and cheese,” says Julie.

“If Mum gave us $100, Julie would put something on lay-by and pay it off, whereas I’d buy 10 tops for $10 each,” laughs Sali.

It was only when Sali was diagnosed with breast cancer at 27 that the sisters were instantly bound together. “Julie was the first person I called and was by my side for the entire journey,” says Sali.

Fast-forward four years and, over a regular Skype catch-up, the business concept hatched. “I was in London, Sali was in Sydney and we were both struggling to find activewear we loved,” says Julie. “I thought, ‘Wow, these are two of the biggest fashion capitals in the world and activewear is really limited’. There was just this big gap for new and beautiful options.”

“It’s been full force ever since the moment the idea came to light,” says Sali.

“I had one project to finish for a start-up business, then I resigned, left London and flew back to Sydney to start interviewing web developers,” adds Julie.

They launched in 2012, three months after registering the business. “We literally worked from my dining table. We leased a small office and had my kitchen table, dining chairs and one lounge, and we worked until 1am every day. Then we went to [domain company] Go Daddy to see if we could register a name. Some you could buy for $9, Stylerunner was nearly $3,000,” says Julie. “Julie loves premium things so as soon as she saw the price tag…” laughs Sali.

Today Julie handles the branding, while Sali is what their dad dubs “the foreman”.

“She’s good at keeping people on task and hustling, which is good when you need results,” says Julie. “It’s worked in our favour. She’s an extrovert and I’m an introvert and we both have different skills.”

They now ship to 58 countries and have been invited to Nike HQ in Portland, USA, 44

Julie

Sali and Julie wear own clothes, available from stylerunner.com

a career-defining moment. “They pulled a senior management team to meet with us and said we were doing women’s activewear better than anyone in the world. We were like, ‘What?!’” says Julie.

“There are times when we’re incredibly tired but the rewards are phenomenal,” says Sali. “A lot of people ask if we’re going to sell but it’s not even on the radar. If someone said, ‘We’ll give you $50 million’, the answer would be no.

You can’t put a price tag on our passion.”

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KIT OUT YOUR H… OFFICE WIT t works as

“I A vision wall: d appreciate an op st to r a reminde g, in ” says Julie. why you’re work u hese can help yo Angel cards: “T e id ov ought, and pr go into deep th ht,” says Sali. in clarity and sig “They add Fresh flowers: energy,” a soft, feminine says Julie.

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Live fit

“We’re coaching people to live well”

THE BUSINESS: The Merrymaker Sisters (themerrymakersisters.com.au) produce a blog and recipe e-books, plus offer an online health-coaching program based on the paleo diet When they’re not dancing around the house or cooking up a storm, bubbly Canberra sisters Carla, 24, and Emma Papas, 27, are coaching others on living a healthy life. “We’ve always wanted to work together. When we were little we had shops at home making friendship bracelets, then we worked together at a sandwich shop, convention centre and recently in government jobs,” says Emma.

Carla’s background is public relations and Emma’s is advertising, so they initially thought about event planning, before considering starting a food truck or cafe.

“Then we realised, hang on, we love the online space,” says Carla. “Not only is our passion healthy eating and living, we love the power of social media.”

Admitting they’re the opposite of tech-savvy, the pair started from scratch,

Googling ‘how to start a blog’ and flicking through a thesaurus for brandname inspiration.

After a work colleague introduced them to a paleo lifestyle, the path to health coaching began. “We found this way of living that made us feel amazing so we wanted to share it with everyone,” adds Emma. “We’d noticed Sarah Wilson had done a course at the Institute for Integrative Nutrition in the US and then we saw her riding past us in Canberra, and were like, ‘It’s a sign!’” They enrolled in the online course soon afterwards.

Originally working around their day jobs, the sisters are now earning an income independently, with four e-books, clients in Canberra and Melbourne and a blog packed with paleo recipes. “We were going from our boring desk jobs,

Emma

coming home, writing recipes and coaching a client and I thought, ‘I can’t work in a government job I’m not passionate about anymore’,” says Emma.

The next goal in motion is a new house and a meditation room to run workshops from. Carla says, “It’s been scary doing our own thing and not having the security of a full-time job. But we couldn’t risk not following our dream.”

BLOGGING TIPS Post w

eekly: “Set a da y or three a week to post ne w content, so pe ople know when to co me back,” says Carla.

Collaborate: “D o something fu n with other bloggers , because it coul d double your audience,” says Emma.

Be honest abou t your failures: “It’ll show you’re real just like your readers,” sa ys Carla. ❯

Carla

Emma wears Zara top; Icebreaker vest; Running Bare pants; Converse shoes. Carla wears Nike top; Icebreaker jacket; Gap pants; Nike shoes.

Bikes from Lekker.

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“We bring nutrition and fitness together” THE BUSINESS: Sweat and Oranges (sweatandoranges. com.au), a healthy living Instagram account and blog

46

Katie

Katie wears own top and jeans; Williams-Sonoma apron. Jayne wears Lorna Jane sports bra and tank; Rip Curl sweater (around waist); Nike pants. Shot on location at WilliamsSonoma in Bondi Junction.

moment more. You do get so caught up in ‘get the photo, post the photo – now the food’s gone cold. Is it the right time?

Is it peak time?’” Katie explains.

As for the future, will they follow other bloggers and expand into apps or products? “For us, it’s a grass-roots thing. I’m passionate about training.

I don’t just want to write and have products and get so busy I don’t have time to train people,” says Jayne. “We’re just creating a daily reminder to live a healthy life that hopefully ticks over.”

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HEALTHY ON THE GoO star t

: “T Be consistent er y day to ev t bi tle with, do a lit ier,” says Jayne. become health get it ple: “If you can Keep food sim in a field, nd, off a tree or . out of the grou you,” says Katie it’ ll be good for ca ecause we n Drink water: “B thy power and heal only have brain ” g, in are work skin if our cells ie. at K ys sa

@womensfitnessau

WORDS SAM BAILEY PHOTOGRAPHY ANDREW FINLAYSON HAIR & MAKE-UP SARAH DAMICHI/DLM ART DIRECTION NATALIE VASCO FASHION ASSISTANT NICOLE MARSHALL

What started as a catchy Instagram account to document the health journey of Jayne Lindstrom, 33, and Katie Johnson, 29, has blossomed into an impressive social media community and integrated health business.

“We’d always dreamed of working together, so when I became a personal trainer and Katie started studying nutrition, we realised we could complement each other,” says Jayne. After six months of brainstorming, the Sweat and Oranges Instagram account went live. “We said it’d be amazing if it got to 300 followers,” says Katie. “Then we had a light bulb moment and coined the motto, ‘healthy is a way of life’,” says Jayne. “There wasn’t anything at the time, now there are over 20,000 pics tagged with the phrase,” says Katie.

From one philosophy, they now have a string of 28,000 loyal followers and a blog to share more healthy living info with their fans. “We’d like to be able to practise together. Jayne has a PT studio and I have a nutrition clinic at home, so we’re hoping to build the community and share clients,” says Katie. “We’ve tapped into this social media world internationally, but no one in our neighbourhood knows we exist, so we’d like to connect more locally.”

Not that they fly completely under the radar at home. Last year Lorna Jane invited them to film a ‘My Active Life’ video segment at her house. “We were commenting on Lorna’s page and then she followed us and we began interacting,” says Katie. “We won’t deny we were jumping up and down the day she started following us and called to see if we were free.”

Balancing social media’s instant demands with everyday life is their biggest challenge. “We’re learning to just enjoy the

Jayne

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R AS M O NT H O F M A NT

October 1

2

Move to be fit, not skinny

MIRACLES DON’T HAPPEN, SWEAT HAPPENS

6

7 NEVER, NEVER, NEVER GIVE UP

3

TURN A SETBACK INTO A COMEBACK

16

You may not be there yet, but you’re closer than you were yesterday

21

Believe you can and you’re halfway there

26

9 10 You’re so hardcore, CHAMPIONS your workout AREN’T BORN, clothes should THEY’RE MADE come with a cape

IF OPPORTUNITY DOESN’T KNOCK, BUILD A DOOR

23

Be so good they can’t ignore you

Strength comes from overcoming things you thought you couldn’t do

Eat clean, train mean

GO BEYOND YOUR LIMITATIONS

25

Be the woman you were too lazy to be yesterday

A 30-min workout is 2% of your day – no excuses!

29

It mightn’t be easy, but it’ll be worth it

Mistakes are proof you’re trying 20

24

28

Make the rest of your life, the best of your life

15

19

You’re only one squat away from a good mood

Think of the consequences of doing nothing

Don’t wish for it, work for it

14

18

27

Hard work beats talent when talent doesn’t work hard

KEEP CALM AND GET SEXY

5 Determination + hard work = success

“I don’t have time” is the grown-up version of “the dog ate my homework”

22

YOU HAVEN’T FAILED UNTIL YOU QUIT TRYING

Focus on what you want your life to look like, not just your body

13

17

Make yourself proud

4

8

12

11

Feed your inspiration bank with these brilliant bites of wisdom. Cut them out and stick them around your home or office for a daily morsel of motivation

COMPILED BY LIZZA GEBILAGIN

Live fit

30 IMAGINE YOURSELF SIX MONTHS FROM NOW

TODAY IS THE DAY

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Don’t hold back

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essmag to show us where tn sfi en om #w ag ht as H ! ve Share the lo you’ve left these messages. We’ll publish the best pics next month.

✻

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WorldMags.net promotion WOMEN’S FITNESS

Invest in a smile Always parting with cash for stuff you don’t really need?

It’s time to put your money where your mouth is

Aussie women spend over $3,600 every year on beauty and grooming – a whopping 5 per cent of their annual household income!*

Get smart about spending

Ever think about how much money you spend on stuff you “need right now”? (We’re looking at you, neon crop top No. 529.) A recent survey has found that Aussie women say their smile is one of the top two facial features they feel selfconscious about, but yet admit to only contributing a fraction of their yearly beauty and grooming spend towards improving it*. Not happy with yours? Invisalign could be the answer. Using a series of virtually invisible and removable aligners to gradually straighten teeth, Invisalign can help you achieve the smile you have always wanted.

Find an experienced Invisalign provider near you for a free assessment at invisalign.com.au *Research conducted by Ipsos Australia in April, 2014. Sample size was 1,001 Australian women aged 18-49. Invisalign requires a prescription. Your orthodontist or dentist will advise if this product is suitable for you.

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SPECIAL SPECIAL SPECIAL SPECIAL SPECIAL SPEC

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Say buh-bye, winter, and hello, hot summer body. We’ll get you there the fastest, easiest and healthiest way with our food, exercise and style guide 50

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CIAL C SPECIAL SPECIAL SPECIAL SPECIAL SPECIAL

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What’s causing your belly jelly?

Weekend excesses left their mark around your middle? Take our quiz to find out what’s causing your tummy trouble and the best way to fix it

#1 Your workload doubles in the office, so you:

MOSTLY As:

De-stress alert

Work into the night to catch up.

Escape to the gym to run for an intense hour on a treadmill.

Go home and watch TV to zone out.

#2 You’d describe your body as:

Pretty much lean everywhere, except for a flabby tummy.

Unable to shift the pouch below the belly button.

Carrying weight on the tum, bottom and thighs.

#3 Your workout routine is best summed up as:

Punishing your body with crash diets, little sleep and intense exercise places physiological stress on your body – that means more of the hormone cortisol is produced, causing resistance to weight loss. Numerous studies link cortisol and abdominal fat, including a study

by Yale University in the US where even slender women were more likely to store fat around their middle if they were experiencing high levels of stress.

Action plan: Don’t go from one stressful sitch to another (like work to the gym then back to work), and switch your lunch-hour cardio workout for a yoga class.

MOSTLY Bs:

“I exercise during my lunch break, then rush back to work.”

“I’m a fitness junkie. Not a day goes by without me doing some exercise.”

“Walking to the shops is exercise, right?”

#4 To target your belly fat in the past, you have…

Put yourself on a strict diet – no carbohydrates after breakfast.

Spent longer in the “fat-burning” zone on the cross-trainer at the gym.

Set yourself a challenge of 100 sit-ups a day.

#5 Your diet looks like:

Low carb, low fat, low everything, really.

Very healthy – you eat clean and train dirty.

Fairly balanced, but you do eat more kilojoules than you burn off.

#6 Your idea of a good evening is...

Drinks and dancing with friends into the early hours.

A 10km run followed by a shower and a healthy salad for dinner.

Watching the latest blockbuster at the cinemas.

Scale back the exercise

Exercise burns the fat you can’t see first – visceral fat, which is cushioning your vital organs. Subcutaneous fat – the squidgy bits – takes longer to disappear. We’re not suggesting you spend even longer in the gym. If you’re moderately active for a longer time your cortisol levels will be very high sending more fat to your tum, so another hour in bed would actually be much more beneficial.

Action plan: Go for shorter, more intense exercise followed by active recovery like a gentle swim.

MOSTLY Cs:

Time to get moving

Not all fat in the body behaves the same. Fat around the middle of the body operates like an endocrine [hormone-secreting] organ, producing its own array of hormones, which is all the more reason to get off your butt to start burning off excess kilojoules. If you have low muscle mass and a large fat mass, any excess kilojoule intake will be sent to available fat cells to be stored, instead of being held as energy in your muscles.

Action plan: Doing 100 sit-ups a day isn’t the answer; you need to get your heart pumping! Try 20 minutes of high-intensity interval and resistance training with weights, such as lunges, squats, deadlifts and rows.

Let’s get blitzin’. Read on

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The instant slim-down revamp

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DORSAL RAISE Technique:

Lie on your stomach with your arms by your side, palms facing down. Inhale to prepare and, as you exhale, suck your tummy muscles away from the mat.

Roll your shoulder blades back and down, lifting your head, chest and hands slightly off the floor as you do so, with your thumbs pointing upwards.

Hold for a count of 10 and release. Repeat 6 times.

Want to look slimmer, taller and leaner?

The secret is all in your posture

T IP: Look down to ned k eep your body alig

YOU CAN SLOG AWAY AT THE GYM and watch what you eat, but slouch your shoulders and all that effort goes to waste.

Good posture doesn’t just make you look taller and slimmer, it improves circulation, gives you more energy, less back pain and more supple joints. So straighten up with these moves.

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STANDING WALL-LEAN

Technique: Stand with your back to a wall and a small soft ball behind your head.

Inhale to prepare and, as you exhale, gently press your head backward into the ball.

Hold the count of 10 and release.

Repeat 6 times.

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CLAM

Technique: Lie on your side with your knees bent and your feet in line with your hip and shoulder.

Inhale to prepare and, as you exhale, lift your top knee up, keeping your feet

together, while squeezing your bottom.

Slowly lower and repeat 20 times.

Perform 2 sets on each side.

T IP: Keep your hips stack ed on top of each other

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T IP: If your head is too far forward, your neck muscles could be stiff

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HAMSTRING STRETCH

Technique: Lie on your back and lift your left leg in the air, holding it behind your thigh with your foot flexed.

Inhale and, as your exhale, draw your leg closer to your body and try to relax into the stretch. Then inhale to release it an inch or two before you exhale to draw it towards you again.

Hold for 20-30 seconds on each side.

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T IP: If the back of your thig hs are really tig ht, bend your knee

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FOUR-POINT KNEELING VACUUM

Technique: Kneel on all fours with your hands under your shoulder, knees under your hips and your neck long.

Inhale to prepare and, as you exhale, suck your tummy in and hold for as long as it is comfortable.

Release and repeat 10 times.

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2 Sand-filled buckets would have to do for Alana’s resistance workout at the beach

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BRIDGE

Technique: Lie on your back with your feet flat on the floor, shoulders relaxed and chin tipping towards your chest.

Inhale to prepare and, as you exhale, squeeze your bottom, suck your tummy in and lift your bottom and spine off the floor as high as you can, so your body weight is supported by your shoulders and feet.

Inhale as you lower. Repeat 10 times. ❯

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SUPERMAN Technique:

Kneel on all fours on a mat with your hands under your shoulders, place your knees under your hips and keep your neck extended.

Inhale to prepare and, as you exhale, suck your tummy in and lift your left

arm up at a 45-degree angle from your body, thumb pointing upwards.

Lift your right leg up and hold it out straight behind you.

Hold for a count of 10 seconds and release. Repeat 6 times on each side.

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BONUS

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out anywhere.

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‘Eat yourself sexy’ menu Brekkie inspo

50g oats cooked with 70ml almond milk and 1 tablespoon of mixed seeds.

50g sugar-free granola with 1 small pot of natural yoghurt.

2 slices of rye toast topped with nut butter (try brazil or cashew nut butter).

1 slice of wholemeal toast with 2 poached eggs and a side of wilted spinach.

1 small pot of Greek yoghurt topped with a small handful of mixed berries and 1 teaspoon of honey.

Blueberry smoothie made with a large handful of fresh blueberries, 250ml coconut milk and 1 scoop of whey protein.

Tomato and mushroom omelette made with 2 eggs and served with 1 slice of wholegrain toast.

Oat pancakes made with 50g ground oats, 1 egg and 170ml milk, fried in a non-stick pan. Top with yoghurt and blueberries.

40g quinoa cooked with 70ml milk. Top with raw, mixed nuts.

Dinner inspo

Stir-fry made with 100g cooked prawns, 50g snow peas, 25g baby corn, red capsicum, 1 deseeded green chilli, 1 clove garlic, teaspoon ginger and 2 tablespoons soy sauce.

Serve on 50g brown rice.

Bean stew made with tin of mixed beans, 1 clove garlic, tin tomatoes, 1 carrot, zucchini, teaspoon paprika and teaspoon cinnamon.

100g grilled steak with a large side of steamed kale and sweet potato, cut into chips and baked.

100g minced lamb cooked in a jar of tomato sauce and 1

chopped red onion, 1 garlic clove and 1 sliced carrot, served with 50g brown rice and bag of mixed salad leaves.

Vegetable curry made with roasted pumpkin, eggplant, leek, deseeded red chilli and 1 teaspoon of curry powder, garnished with coriander.

2 fish cakes made with 1 can of salmon, 1 small steamed sweet potato and 1 spring onion, shaped into patties and fried in coconut oil. Serve with steamed greens.

Omelette made with 2 eggs, 1 small red onion and 1 green chilli.

Get to the beach quicker by opting for a diet of filling protein, vitamin-rich complex carbs and bloatbusting fruit and veggies

Lunch inspo

1 grilled chicken breast, rocket and tomato on 2 slices of wholemeal bread.

Half a carton of fresh lentil soup, served with a wholemeal roll.

Pasta salad made with 100g wholemeal pasta, 1 salmon fillet, 2 tablespoons of creme fraiche, a handful of wilted spinach and 1 chopped tomato. Garnish with lemon and parsley.

Chicken fajitas made with 1 sliced, grilled chicken breast, 1 tablespoon guacamole and sliced red capsicum, served in a wholemeal tortilla.

Tuna salad made with bag salad leaves, 1 can of tuna in water (drained), 1 tomato, thinly sliced red onion and a small handful of olives. Drizzle with vinaigrette.

Wholemeal pitta filled with 100g cooked prawns, yellow capsicum, watercress and 1 tablespoon of Greek yoghurt.

Frittata made with 2 eggs, 25g feta cheese and 1 handful of spinach.

Baked sweet potato topped with 1 can of tuna, served with salad leaves dressed in vinaigrette.

Snack inspo

2 oatcakes topped with 2 tablespoons of hummus.

2 Ryvitas served with 2 tablespoons of homemade guacamole.

1 apple and 1 pot of natural yoghurt.

5 brazil nuts and 1 pear.

25g Cheddar cheese and a small bunch of red grapes.

Assorted veggie sticks and dip – chop up 1 carrot, cucumber and yellow capsicum and serve with hummus.

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2 tablespoons of cashew nut butter on 1 slice of toasted rye bread.

1 small banana and 2 tablespoons of mixed seeds.

Half an avocado and 5 brazil nuts.

1 piece of wholemeal toast with nut butter and a drizzle of honey.

2 squares of dark chocolate (70 per cent cocoa solids).

Smoothie made with banana, 1 cup of almond milk, 1 tablespoon of almond butter and 2 dates.

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Swimsuit workshop Make sure you’re shimmying into the best style for your shape with these shopping tips from WF fashion editor Leda Ross

If you’re… rectangle-shaped

This means: You have an athletic frame, your bust and hips are the same width, and weight gain is distributed evenly.

Suit up in: Swimsuits that emphasise your waistline, like one-pieces with cut-out sides or belts. Add curves to your frame with side frill details and string bikinis.

Steer clear of: Bandeau tops, as they’ll emphasise a boyish shape.

Offer valid until 1 November 2014. Open to Australian Residents. There is a limit of one Hypoxi session and one $50 voucher per person. The free session and voucher must be redeemed within 12 months of issue. This offer is subject to availability and is not to be used in conjunction with any other offer or promotion. The offer is not redeemable for cash. Hypoxi reserves the right to modify or withdraw this offer at any time without notice. Please see hypoxi.com.au/womensfitness/ for full terms and conditions. The promoter of this offer is Hypoxi Australia Pty Limited (ABN: 66 114 194 277).

BUY IT:

If you’re… hourglass-shaped

This means: You have a defined waist and shapely legs, your hips and bust are of equal proportions and you gain weight mostly on your arms and bottom.

Suit up in: Solid-coloured bikinis or one-pieces with a deep V-neck. Underwiring offers support for a bigger bust.

Steer clear of: Tie-up sides and thick straps on your bottom half.

BUY IT:

Topshop, $75

Triangl, $97

BlueMan from Farfetch, $109.99

If you’re… pear-shaped This means: You have small-to-medium shoulders, a slim waist, full hips and bottom, and find your unwanted weight settles around your bottom and thighs.

Suit up in: Bright-coloured or patterned tops with dark bottoms – mix’n’match bikinis are your best friend! Draw attention to your top half with bright colours or frills.

Steer clear of: Patterned bikini bottoms or bottoms with frills.

BUY IT:

Talulah, $149.95

If you’re… apple-shaped This means: Your thighs are slim, you have narrow hips and a small bottom, and you carry weight around your middle.

Suit up in: One-pieces with ruching on the tummy. Go for thick straps on bikini tops as they’ll give support while making your shoulders look smaller. Highlight your legs with high-cut bottoms.

Steer clear of: Skimpy string bikinis and cut-out one-pieces.

BUY IT:

Jets, $149 Neontide, $99.99

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ky-rocket your swimsuit body confidence (and get selfieeady!) with these insider tips from supermodel Yasmin Le Bon Twisting your upper body at the waist is a great way to make it appear smaller.

Arching your back slightly can help if you’re selfconscious about your stomach or bottom.

While sitting, stretch one leg out in front of the other and point your toes to elongate your legs.

When lying on your back, bring your knees up slightly to lift your thighs. This gives them a flattering shape.

Lifting up your head, away from your chest, creates a long, elegant neck and avoids a double chin.

Adopt a powerful stance.

Imagine you’re holding something between your shoulder blades. This will push them down and back, creating a naturally proud, athletic posture. Feel strong and you’ll look it! ❯ G ET BIKINI READY WITH A FREE HYPOXI SESSION!

Ted Baker, $89.95

Seafolly top, $119.95, and bottoms, $59.95

STRIKE YOUR BEST POSE

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m.au/ Head to hypoxi.co deem re to s/ es tn womensfi ssion your free Hypoxi se and a $50 Hypoxi voucher.*

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E) BODY MANTR AS AG ER AV UR YO AN TH R TE ET (B 5

“My body changes all the time. So what? ” Change in every other area of our lives gets a big thumbs-up emoji, so why not our figures? Time to embrace the evolution of your bod.

“As if anyone else cares” … about your “dimply” thighs or “flabby” belly.

Trust us when we say no one else thought the jeans you were wearing last week made your thighs look 5mm wider.

“The human body is clever!”

Science-y fact: your body is so smart it can twist into 136 different yoga poses, walk you to the shops for a smoothie, and bust some killer moves on Saturday night.

“I probs won’t care this time next week/ month/year” When we look into the WF crystal ball we predict you won’t be sparing a single thought for the day you wore that too-clingy top.

“I don’t choose my friends based on their bodies” If you’re not in the habit of dismissing new buddies based on their looks, you shouldn’t miss out on a friendship with yourself for that reason either.

Switch on those fatburning hormones!

WATCH YOUR BLOOD SUGAR: “Keep insulin levels stable throughout the day,” advises Guy. “Start your day with a breakfast high in protein and good fats, as a nutrient-dense meal will stabilise your blood sugar levels.” This helps you avoid those 3pm cravings that lead to guilty vending-machine binges.

LISTEN TO YOUR BODY: Ladies, meet leptin – this is the satiety hormone that tells you when to stop eating. “Become aware of how you feel after eating your meals,” says Guy. “If you’re still hungry, assess if you’ve consumed enough protein and fat. Most women lack these two macro nutrients. Carbs are also important.

I recommend one serve (one fist-size) after training and another at breakfast or dinner.”

DITCH THE PLASTIC: Too much of the hormone estrogen tends to show up on your thighs and butt, says Guy. However, you don’t necessarily want to lower estrogen levels. “You want to ensure that the ratio of estrogens are optimal,” Guy explains. “Avoid xeno-estrogens such as plastic bottles, chemicals and heavy metals and consume lots of cruciferous veggies, which help clear out the bad estrogens.”

WEIGH UP YOUR WORKOUTS: Sleep and weight training are essential components to 56

boosting testosterone and growth hormone, both crucial for a fast metabolism and toned body. “No, you won’t get bulky from lifting weights! But you will lose fat and have a tighter body if these hormones are in check,” says Guy. KEEP IT IN BALANCE: Make sure your thyroid hormones are happy with a balanced training and nutrition plan. “Most girls I see are killing their metabolism with too much cardio exercise and under-eating,” says Guy. “Eat well, train hard, but don’t be obsessive. The thyroid likes food! Small, frequent meals are great.”

MANAGE STRESS: Don’t avoid all stress, just aim to keep it under control.

“Cortisol gets a bad rap, but it’s an essential “Stay motivated by focusing on achieving hormone that gets us small, positive, daily goals, rather than up and moving,” says worrying about chasing big numbers on the Guy. “We want acute scales. Thinking about how many kilos you’re rises and falls trying to lose just ends up making you focus throughout the day. on everything you don’t have, rather than What we don’t want is all the great stuff you’re already doing!” chronically elevated levels.

WF personal trainer Stress management is vital Libby Babet for normal cortisol levels.”

BIKINI CONFIDENCE TIP:

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WORDS JAYMIE HOOPER; SAMERA KAMALEDDINE; SIAN LEWIS; LOWRI TURNER PHOTOGRAPHY ANNE MENKE/TRUNK ARCHIVE/SNAPPER MEDIA; GETTY IMAGES; THINKSTOCK

Strength trainer Rachel Guy (athleticfoxblueprint.com) reveals how to boost your metabolism and fast-track fat burn for a healthy bikini bod

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Look hot in the heat Freshen up your beauty kit this bikini season

Make a statement

Welcome colour back into your life with a bold lip or playful eyeshadow.

To avoid a smudge-fest, go for glossy lipsticks and cream eyeshadows.

WE LOVE: L’Oréal Color Riche Extraordinaire Lip Lacquer in Tangerine Sonnate (1), $21.95, and Shiseido Shimmering Eye Cream 2 Colour in Ice (2), $44.

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Don’t forget the details

No hot-weather look is complete without a slick shade of polish and a modest sweep of blush.

Crisp whites, bright berry tones and citrusy hues will have your digits screaming summertime fun, but if you feel like playing it safe, go for a tropical green – it loves all skin tones! Keep your face fresh with a creamy blush in soft pink.

WE LOVE: ModelCo Nail Polish in Minted (3), $14.95.

Sweat-proof your base

Head up, legs stretched, shoulders back – Alana nails Yasmin Le Bon’s pose commandments

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If your make-up is melting quicker than your Calippo, you need a primer (make sure it’s one with SPF). Top with an oil-free foundation for long-lasting coverage.

WE LOVE: Laura Mercier Foundation Primer Protect Broad Spectrum (4), $33, and Giorgio Armani Luminous Silk Foundation 5 (5), $92. @womensfitnessau

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SUBSCRIBE TO AND SAVE

Subscribe for only $59.95 ✻ Receive 12 issues of Women’s Fitness ✻ FREE Women’s Fitness durable gym bag and mini hair-straightener ✻ 23% saving on the newsstand price ✻ FREE delivery of every issue to your door

Get in quick!

Offer ends 8 October 2014!

For full terms and conditions, visit magshop.com.au/wf/M1410FIT. Savings based on cover price of $6.50 per issue. Please see contents page for location of our Privacy Notice.

If you do not want your information provided to any organisation not associated with this offer, please indicate this clearly at time of order or notify the Promoter in writing.

Offer valid until 8 October 2014 to Australian residents only.

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PLUS RECEIVE A FREE GIFT A WOMEN’S FITNESS GYM BAG AND MINI HAIR-STRAIGHTENER SUBSCRIBE TO WOMEN’S FITNESS this month and you’ll be set for the gym with this FREE Women’s Fitness gym bag and mini hair-straightener. The durable tote is big enough for all your gym essentials, and the straightener is the perfect size for travel.

YOUR GIFT!

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100% natural liquid iron supplement

Available from Health Food Stores and Pharmacies, Spatone 28 day RRP $29.95 Use only as directed.

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Sculpt Yourself

Swing on by

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Calling all running fiends: if you’re desperate to beat your PB, take the attention off your feet, as research from Brown University and the University of Colorado in the US has found it could all be in your arm action.

As part of the study a bunch of runners were asked to run on a treadmill with their arms in four different ways: swinging normally; crossed in front of their chests; clasped behind their backs; and held above their heads.

After studying the participants’ oxygen and carbon dioxide rates, researchers found that swinging arms back and forth helped conserve energy by a minimum of 3 per cent and a max of 13 per cent. So when you’re next getting some pavement action, swing it like you mean it and use that saved energy for the extra distance.

Amanda psyched out her fun-run competitors by jumping up stairs

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COMMANDO’S out

k r o w spring Need a spring fitness overhaul?

We asked Commando Steve to create two killer workouts for you

SO YOU SPENT ALL WINTER HIBERNATING on the couch with a pack of salted caramel Tim Tams for company. It’ll be okay. We’re sparing you from an it’s-almostsummer freak-out by recruiting the one and only Steve Willis, aka “Commando Steve”, to get you into shape. The Biggest Loser trainer and Fitness Show ambassador says, “My training incorporates the CrossFit methodology and what I’ve learnt from the military. It’s all about mindset, training your body hard, and good nutrition.”

Commando Steve has created two dynamic, highintensity workouts for you to choose from and, he adds, “By no stretch of the imagination are these exercises easy”.

Um, on second thought, maybe you should be scared…

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Be fit

30/20/10

HOW TO DO IT: Do 30 reps of each exercise, then 20, then 10, and you’re done.

Sounds pretty easy, doesn’t it? Don’t be fooled, this workout’s not as simple as it

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appears. Commando says, “If you need to, have a little rest in between each exercise. If you’re a machine, just keep going until you’re finished.”

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MOUNTAIN JUMPER

GREAT FOR: UPPER ARMS, CORE, LEGS making sure you keep your core engaged.

Technique: Continue jumping your legs in and out Start in a high plank, resting on your hands. Jump your knees into your chest. without stopping until you’ve completed Jump back out into the high plank, the allocated reps.

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GREAT FOR: LEGS, CORE, BOTTOM, CALVES Technique: Bring your hands to your neck and place your thumbs on your collarbones. Stand with your feet around shoulder-width apart.

Squat down so that your bum is below your knees.

From the squat, jump up and clap your hands above your head.

ez e every T IP: “Sque ou extend muscle as y nk” into the pla 2

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WORDS & VIDEO PRODUCTION LIZZA GEBILAGIN PHOTOGRAPHY YIANNI ASPRADAKIS VIDEOGRAPHY BEN HANSEN HAIR & MAKE-UP ISOBEL CLAIRE/ONENINETYNINE MANAGEMENT LIZZA WEARS (IN VIDEO) KEEP SWEATIN TOP; ADIDAS LEGGINGS & SHOES

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DOUBLEUNDERS

GREAT FOR: SPEED, AGILITY, COORDINATION Technique: Start skipping as normal.

Once you get into a rhythm, jump higher and rotate the skipping rope twice under your feet.

If you can’t do double-unders in a row, alternate with single skips.

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JUMP SQUAT AND CLAP

DYNAMIC SPLIT LUNGE

GREAT FOR: BOTTOM, LEGS, CORE Jump up, driving through your right heel, Technique: Start in a lunge position with your right and switch your legs so that you land in a foot in front and your left knee almost lunge with your left foot in front. Continue touching the ground. jumping fluidly for the allotted reps. ❯

“It ’s a hard move, but wor th it,” says Commando

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BONUS VIDEOS! Watch Commando Steve take us through these workouts. The two videos show him demonstrating the moves with extra instructions, plus he shares some killer exercise tips.

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MEET STEVE!

s Show Head to the Fitnes ober, to ct in Sydney, 18-19 O eve in person. catch Commando St ts online, and Purchase your ticke code include the discount kets*! tic “women” for $5 off .

Head to fitness-show com.au.

HALF TABATA 1

HOW TO DO IT: Do four sets of each exercise, working for 20 seconds and resting for 10. Once you’ve completed the full circuit, rest for one minute, then go back to the start. Repeat the circuit once more or complete three full rounds if you really want a challenge!

BALL SLAM

GREAT FOR: BACK, CORE Squat down. As you do so, slam the ball on the ground hard enough that it bounces back up for you to catch. Continue until your time’s up.

Technique: Stand with your feet shoulder-width apart.

Lift a medicine ball with both hands above your head.

T IP: Keep your core tig ht as you slam the ball

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WHO’S THAT GIRL?

Meet Fitness Show ambassador and Miss Malaysia 2012 Kimberley Leggett.

Here’s what the Melbourne-based model has to say on…

Food: “I focus on nourishing my body with good food. If I’m healthy, then I’m happy.”

Fitness: “I used to be a lot bigger when I was younger; getting fit helped me break out of my shell. The Miss Universe pageant was the first time I felt confident in a bikini!” @womensfitnessau

*PROMOTION ENDS 8 OCTOBER 2014. OPEN TO AUSTRALIAN RESIDENTS. FOR FULL TERMS AND CONDITIONS, VISIT WOMENSFITNESSMAGAZINE.COM.AU. PLEASE SEE BAUER-MEDIA.COM.AU/PRIVACY.HTM FOR LOCATION OF BAUER MEDIA’S PRIVACY POLICY. THE PROMOTER IS BAUER MEDIA LTD (ABN 18053273546).

Kimberley wears Casall yellow sports bra; Vie Active purple sports bra; Adidas leggings and shoes; Neff watch. Commando wears his own clothes.

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COMMANDO BURPEE

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GREAT FOR: LEGS, BOTTOM, UPPER BACK, ARMS, CHEST, CORE Lower your chest to the ground, then Technique: Crouch down and place your hands on push yourself back up.

Jump your feet back in to your hands, the ground in front of you.

Jump your feet back into a close-grip then jump up and clap your hands above push-up position. your head. Move straight into the next rep.

SHUTTLE RUN

GREAT FOR: CARDIO, SPEED, ENDURANCE Technique: Set two markers 20m apart.

Sprint back and forth between the two markers until time is up.

T IP: Count your laps and aim to beat them next time

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your knees if “Do the push-up on Commando it ’s too hard,” says

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Be fit

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BONUS

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out anywhere.

BOX JUMP

GREAT FOR: HIPS, LEGS, BOTTOM with knees bent. If you’re new to this move, Technique: Stand in front of a step or a sturdy box. you can step down instead of jumping.

Continue jumping on and off the box Push through your heels to explosively jump on top of the box, making sure you fluidly until your time’s up. Keep your core push your hips forward and stand up to a engaged and swing your arms to power full extension as you land. your explosive jumping movements. Always Jump back off the box, landing softly land with soft knees.

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Double your

FAT BURN

Overachiever Molly was already on her third run for the day

COULD YOU HIT THE GYM TWICE A DAY? Yeah, probably! People do two-a-day all the time. Busy commuters cycle to and from work. Novice triathletes start the day with a swim and end it with a cycle. Your body is capable of doing more than one sweat session if you really want it to. But the question is – is it worth it?

Is it for you?

For some exercisers, two-a-days are a no-brainer; numerous studies show that, when planned correctly, two workouts in one day is an effective training method for those on a mission to build muscle, race ultra-distances or compete in multidiscipline events. But the jury is out on whether working out once or twice a day is most beneficial for weight loss. When it comes to shedding kilos, a plethora of 66

scientific literature confirms our bodies respond better to intensity of exercise than duration. The take-home message? For best slim-down results, split one workout into two parts and perform at least one part at near maximum effort (think: 75-85 per cent of your maximum heart rate).

There are plenty of hot body benefits to splitting a sweat session in two – the first is an extra hit of EPOC (excess postexercise oxygen consumption, or the ‘after-burn’ effect), which increases for at least two hours after a sesh. Put simply, your body will burn extra kilojoules as it replenishes oxygen stores, removes lactate from muscles and cools down after each workout. And, if you’re guilty of simply going through the motions at the gym, two-a-day could encourage you to be more results-driven. “It should make your training more targeted and intense,” explains celeb

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trainer Hayley Newton. “You’re able to rest in between each workout, so in theory, you’ll be able to push harder in each session.” Personal trainer Jéan LK Waife agrees: “Splitting your workout not only makes it easier to fit more comprehensive sessions into your schedule, but also requires careful planning – something people often fail to do.”

Staying on target Doubling up on the amount of daily exercise you do is also a great way to hit weight-loss activity targets. To slim down, you need to up the ante. According to the American College of Sports Medicine, to burn fat you should aim to do 250-300 minutes (that’s four to five hours) of moderately intense (in other words, challenging) exercise each week. @womensfitnessau

WORDS SARAH IVORY ADDITIONAL WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Working out twice a day – smart weight-loss strategy or reckless routine? Before you go back for seconds, find out how to do two-a-day the safe way

WorldMags.net Of course, you could aim to perform five gruelling sessions, but research shows that motivation drops after the 30-minute mark. So, long workouts aren’t the answer.

“Exercise needs to suit the individual, otherwise you won’t stick to it,” agrees Newton. “Finding time to train isn’t easy but you must make time for exercise. Get up an hour early and do a 30-minute cardio session. Then do another 30 minutes of strength work in the evening.”

“You’re able to rest in between each workout, so in theory, you’ll be able to push harder in each session”

Potential pitfalls

Exercising twice a day is not without its problems. It’s important to keep in mind what you’re capable of. “It takes a certain level of fitness to start this style of training,” Newton says. “Get the go-ahead from your doctor, and start slowly.”

It’s also important to consider why you want to hit the gym a second time – is it a logical way to reach your goals or are you hooked? According to a US study, exercise addiction affects three per cent of us, and increases the risk of injury or illness. If your extra hours are accompanied by symptoms such as irritability, consider cutting back.

“Rest between double-workout days is crucial,” adds Newton. “Exercise twice a day every day and you’ll fatigue quickly.”

The right amount of recovery between sessions is also key. “You need to leave a minimum of four to six hours between workouts to recover,” says Waife, “and the dedicated approach needs to apply to all aspects of your weight-loss journey, which includes staying on top of your nutritional needs and getting plenty of sleep.”

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CHOOSING YOUR WORKOUTS

Want to give it a go? Here’s how to make your AM and PM sessions work together Do different workouts in the morning and evening. Unless you’re training for a specific sport, working the same body part twice in one day will only wear you out.

Find a balance between high and low intensity. Don’t do two vigorous cardio or two heavy weights sessions in a row. Mix high, moderate and low intensities to keep your muscles guessing.

Separate cardio and strength.

Do a cardio sesh in the morning when you have more energy and a strength sesh in the evening when you’re more focused.

Make it fun. The more you minimise the psychological stress of exercising, the better it is for your body. For weight loss, anything that gets your heart pumping works – think dance, cycling or team sports.

Rest, rest, rest. This approach is not about doing as much as possible, but performing at your best. Rest is key to staying healthy and maintaining quality. Have one to two days off a week.

Smart stuff for your kit

These saviours will make twice-a-day sweats a breeze

#1 THE HAIR HERO Freshen up fast with this dry shampoo and styling powder.

Evo Water Killer, $32.95, evohair.com

#2 THE STYLING SOLUTION Never be stuck for a hair tie again. Kit Hair Band Ball, $14.95, mecca cosmetica.com.au

#4 THE SKIN #3 THE ODOUR SAVIOUR OVERCOMER A mask/moisturiser/ Keep your feet smelling sweet with primer in one. This this scented powder. Works In Transit Camera Close-Up, T for Toes Foot $65, mecca Powder, $10.95, cosmetica.com.au lush.com.au

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#5 THE SWEAT STOPPER Catch sweat in its tracks and skip the wipe-down postclass. The Hot (Towel) Mat, $59, lululemon.com.au 67

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Get crazy fit THERE ARE LOADS OF WORKOUTS THAT PROMISE to get you fit and fab in record time, but Insanity is one that really lives up to the hype. The aptly-named exercise program has already hit the big time in the US. Sure, it’s tough – but that’s the idea. In fact, celebrity fitness trainer and founder of the Insanity method, Shaun T, reckons that if you can finish the whole thing without stopping, you’re not working hard enough!

Based on interval training, Insanity aims to make you work harder than you’ve ever done before by revving up your heart rate with back-to-back plyometric exercises and keeping breaks to a minimum. The end result? Expect this total-body workout to get you burning kilojoules, building lean muscle and cranking up your cardio fitness.

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All Insanity programs have the same structure: warm-up, stretch, workout and final stretch. The main exercises will get you working so hard you’re likely to hit around 80-95 per cent of your maximum heart rate the whole time. Because of this, it’s really important you listen to your body, and while you’re encouraged to “dig deep”, as Shaun T puts it, you also need to be able to recognise when you’re pushing your body too far.

Take those water breaks when you feel you really need them, and if you’re new to Insanity, go easy on yourself the first few times so you know what you’re getting yourself into. Insanity is an extreme high-intensity workout, so it’s probably not a good idea to try it if you’re a fitness newbie. Just save it for later!

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HOW TO DO IT: Count the amount of reps you can manage for each move and aim to do a bit more every time. You can build a 20-minute workout like this: 3-minute cardio warm-up: jogging on the spot and plyometric exercises 30-second bursts of 6 different exercise moves 30-second water break 3 minutes of stretching 1-minute bursts of all 8 moves 30-second water break 2 minutes of stretching.

TIP: Use a stopwatch to keep track of your intervals. @womensfitnessau

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the floor. As you do so, jump your feet out wide.

Push back up to your starting position, jump your feet back together and repeat until the time is up.

your TIP: Keep your arms near in body, just lik e you would a close-grip push-up

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GLOBE JUMP

GREAT FOR: BOTTOM, LEGS sideways. Land softly with your knees bent.

Return to the starting crouch position and repeat the same movement but in the other direction.

Technique: Crouch down low with your hands on the floor between your legs.

Explosively jump up as high as you can, launching yourself

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GREAT FOR: ARMS, BOTTOM, CHEST, CORE

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TIP: Try to get your bum lower than your knees

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PUSH-UP JACK

Technique: Start in plank position with your feet together.

Keeping your body in a straight line from shoulders to feet, lower your chest to

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BURPEE

GREAT FOR: BOTTOM, LEGS, CORE, SHOULDERS Jump up as high as you Technique: possibly can and land softly, Crouch down and jump your legs back into plank position and going straight back into then straight back to your chest. the start position. ❯

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TIP: Landing softly will help you move easily into the next rep

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POWER KNEE

GREAT FOR: BOTTOM, SIDES OF STOMACH Bring your right knee up Technique: and your hands down to Stand with your feet wider than shoulder-width apart, meet it, then return fluidly.

Change sides halfway and lift your hands in the through the time limit. air to your left side.

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GREAT FOR: ARMS, CORE, CHEST Technique: Push back up and lift Start in a high-plank your right leg and right position with your feet arm off the floor to balance. placed slightly apart.

Pause, then lower your arm Keeping your body in and leg back to the floor. a straight line, lower your Repeat the movements chest to the floor. on the opposite side.

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BALANCE PUSH-UP

SWITCH KICK

TIP: T he hig her yo u can lift your leg , the ha rder this exercise is

GREAT FOR: BOTTOM, CORE, LEGS Technique: smoothly into a repetition Lift one knee up and with the opposite leg. kick your leg out in front Repeat the movement of your body, jumping fluidly until the time is up.

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WorldMags.net TRIED & TESTED:

Chief subeditor Lizza Gebilagin gave the Insanity workout a go Every workplace has a token ‘fitness extremist’ and, at WF, I’m it. So the Insanity workout appealed to me for two reasons: 1) I wanted to know if it lived up to its name; 2) if it did, then it’d get my cardio in top condition for my upcoming mixed martial arts fight.

Fave move: The power knee. Only because the move reminded me of doing Jane Fonda aerobics videos with my mum when I was a little girl.

Toughest part: Definitely lasting the distance! Getting through 1 minute of burpees felt like an achievement, but then there were still another five exercises. My poor legs and lungs.

Final verdict: It got my body used to exerting as much energy as possible in very short intervals, just like I’ll be doing in my fight. It’s a great workout for upping your overall fitness.

BONUS

TIP: Don’t wait until you’re working out to drink water.

You need to be hydrated at least an hour before

WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; CORBIS

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out at home or in the gym.

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PLANK OBLIQUE

GREAT FOR: CORE, SIDES OF STOMACH Technique: Start in plank position on your forearms.

Keeping your body still, bring your right knee to your right arm, then return to the start.

Change sides with each rep.

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KICKSTAND TOUCH

GREAT FOR: BOTTOM, INNER THIGHS Jump up and lunge in the opposite Technique: Start in a side lunge position. direction, rotating your upper body Rotate your upper body to the right, and reaching for your left foot keeping your chest as close to your with your right hand.

Continue jumping from side knee as possible, and your left hand to side for the allotted time. reaching across to your right foot.

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Warm weather training myths

busted!

Think the sunshine will slow you down? Here’s the (sometimes surprising) truth about exercising outdoors when the temperature heats up

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URBAN MYTH: “I’ll exercise harder in the warmer weather”

Compared to chilly winter, the warmer months seem perfect for sweating it out – bright sunshine, long days and beautiful scenery make it much easier to get moving.

“It changes your attitude towards exercise,” agrees trainer Grant Powles. “There’s a social element to outdoor exercise, such as cycling with friends or playing team sports, that encourages endorphins, making you push yourself further and harder than normal.” But the warm season brings its own set of hurdles – heat, humidity, sunburn and hay fever – that can zap your performance. The problem is, both exercise and the warm air increase your core body temperature. Once your internal temp goes above 39°C, your body begins diverting blood to your skin to help it keep cool. The result? Your performance decreases as your muscles have less blood flowing to them. A study published in the journal Experimental Physiology discovered that cyclists riding a 40K time-trial were as much as five minutes slower in 35-degree heat than they were in 20 degrees. So the reality is, the hotter the weather, the slower you train – something to keep in mind when planning a tough summer workout.

WORDS SARAH IVORY ADDITIONAL WORDS SAM BAILEY PHOTOGRAPHY THINKSTOCK

URBAN MYTH: “I’ll burn fewer kilojoules working out in the heat”

Think you’re more likely to torch fat when it’s cold? No way. The heat makes your body burn more fuel than normal, as your heart has to work twice as hard to keep you comfy. Plus, “Doing cardio such as cycling, running, rowing or walking outdoors enhances kilojoule burn,” Powles adds. “Doing the ‘real thing’ also gives you a true indication of your ability, helping you plan your progressions better.” Sold!

URBAN MYTH: “It’s okay to skip the warm-up”

Surprisingly, this rumour is partially true. “In warm weather, your body immediately feels the benefit – muscles are less tense and take a shorter time to warm up during exercise,” explains Powles, “and a warmer body means greater blood circulation to the muscles and more sweating, which helps remove toxins from your body via the lymphatic system.” You’ll still want to do a few warm-up moves to lubricate your joints and get flexy, but don’t go too far: research suggests warm weather does most of the warming up for you – it raises your heart rate, heats muscles, increases muscle pliability and boosts core temperature.

Interestingly, a long warm-up may hamper performance by upping your body temp.

URBAN MYTH: “Sunscreen makes it harder to sweat”

The rays are hitting you outside but you’ve heard that sunscreen will clog your sweat glands, making you feel hotter. Not totally true! While oil-based sunscreens do trap sweat on the skin, data in the Journal of Sports Medicine and Physical Fitness shows most sun lotions don’t affect the body’s internal thermostat. In fact, research from Oregon State University found SPF can temporarily cool an athlete’s skin as they work out. Opt for water-based sunscreens and wear gear with inbuilt UV protection.

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URBAN MYTH: “I must train early on warmer days”

When temps are sizzling, you should work out in the cool, morning hours, right?

Not if you want to get ahead! A study from the University of Oregon found that cyclists who trained in extreme heat for 10 days improved their performance by seven per cent, compared to those training in a comfortable environment. “It helps you deal with the increase in core body temperature,” explains trainer Sandy Macaskill. “Do it regularly – for an hour over at least five consecutive days – to acclimatise properly. Keep hydrated and build up the time you spend exercising in the heat gradually.” #

KEEP YOUR COOL

Fit buys to keep you looking and feeling cool when the heat’s on THE TANK This Under Armour top has breezy mesh panels to keep you cool. $39.99, rebelsport.com.au

THE SHORTS With moisture-wicking technology, these shorts are breathable and come with a handy back pocket for your keys. $45, newbalance.com.au

THE CAP Keep your peepers shielded and your forehead sweat-free on those sunny Sunday sessions. $25, adidas.com.au

THE SPORTS BRA This eco bra uses coconut husk fibre to draw moisture away. $49.95, bendonlingerie.com.au

THE SOCKS With inbuilt air vents, these smart socks will keep feet dry and most importantly, pong-free. $20, nike.com.au

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So long,

Trust us, you can work short-shorts this summer! These leg-boosting moves are the enemy of orange peel-like dimples

CELLULITE!

AS MUCH AS WE LOATHE CELLULITE it’s totally normal – and definitely not dangerous or unhealthy. The dimpled effect that often happens around the bottom and thighs is simply caused by fat cells underneath the skin surface.

(Quick fact: One reason you don’t see it much on men is just because they have a thicker layer of skin!)

While some people are completely okay with cellulite, we also know some of you would rather be without it. If you do want to reduce its appearance, the best way is to blast that fat layer. This workout uses heavy weights and a high-intensity format to rev up your metabolism.

YOU’LL NEED ■ Kettlebell ■ Stability ball ■ 2 x dumbbells

Startin g ou 3 x 1 0 r t? eps N eed a challen ge?

4 x 10 r eps Almost pr o ?

5 x 10 r eps

HOW TO DO IT: Perform one set of each exercise back to back in a circuit style. Then take a minute’s rest and repeat. Remember to use the heaviest weights you can manage while keeping good form.

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KETTLEBELL JUMP

GREAT FOR: LEGS, BOTTOM, BACK Technique: ■ Standing with a kettlebell on the floor in front of you, bend at the hips and knees to take hold of it by the handle.

■ Jump off the floor explosively, extending your body. Then land softly, bending the hips and knees again, and lowering the kettlebell back towards the floor before going into another rep.

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TIP: Keep

your chest up and shoulders back

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JUMP SQUAT

GREAT FOR: BOTTOM, LEGS Technique: ■ Stand with feet shoulder-width apart.

Holding a dumbbell in each hand, bend at the knees and hips to lower your bottom behind you as low as possible.

■ From this starting position, jump up as high as you can.

■ Land softly and repeat.

TIP: Keep

looking straig ht ahead

JUMPING LUNGE

TIP: Try not to

lean your body forwards

GREAT FOR: LEGS, BOTTOM Technique: ■ Hold a dumbbell in each hand by your sides. Start with both knees bent to about 90 degrees with the back knee just above the floor.

■ Jump up as high as you can, switching foot position mid-air, so that you land softly in a lunge with the opposite foot.

■ Repeat this move for each rep.

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WorldMags.net STABILITY BALL CURL

GREAT FOR: REAR THIGHS, BOTTOM, CORE Technique: ■ Lie with your feet on a stability ball, with your legs straight and arms on the floor.

■ Lift your hips towards the ceiling to create a straight line from your feet to your neck.

■ Bend your legs to pull the stability ball towards your bottom.

■ Reverse the entire movement and repeat for the allocated reps.

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Bum busters

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Put the finishing touches on your workout with these…

FIRM UP Stimulate collagen production to restore firmness with Palmer’s Cocoa Butter Firming Lotion, $7.39, priceline.com.au. It has a blend of antioxidants, cocoa butter and softening vitamin E.

TIP: Extend your

hips at the top of the movement

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LATERAL LUNGE

GREAT FOR: THIGHS, BOTTOM, BACK Technique: lower your upper body ■ Start with your feet together, to bring the dumbbells to holding a dumbbell in each meet in front of your shin.

■ Push off the bent leg to hand, arms by your side.

■ Take a large step out to return to the start, repeating the left, bending the left on the opposite side. knee while keeping the right straight. At the same time,

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WORDS AMANDA KHOUV ADDITIONAL WORDS JAYMIE HOOPER PHOTOGRAPHY DANNY BIRD

BRUSH IT OUT Dry brushing will help stimulate the lymphatic system so that your body can get rid of pesky cellulite-causing toxins. We love Manicare Cellulite Bristle Bru $14.95, chemistwarehouse.c UP YOUR VITAMINS WF naturopath Belinda Kirkp suggests upping your vitamin C intake to reduce oxidative stress and assist tissue healing. We all know oranges are a great source, but so are guava and broccoli (surprising, huh?).

BONUS

TIP: Keep

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Be fit

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out at home or in the gym.

BURPEE TUCK JUMP

GREAT FOR: LEGS, BOTTOM, CORE, STOMACH ■ Immediately jump feet back to the Technique: ■ Crouch down to place your hands start, then jump up as high as you can, on the floor by your feet. tucking your knees up to your chest.

■ Jump your feet back to bring your ■ Land softly, with bent knees, and body into a plank position. go straight into another rep.

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TIP: Try to get

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your knees to touch your chest as you jump

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Want to get seriously ďŹ t and lean? Time to take the plunge!

We’ve got the expert tricks you need to swim harder, faster and stronger

E L U Rthe pool WorldMags.net

WorldMags.net FANCY A DIP? Why not – swimming is a great cardio workout that will get you fit and toned. But while swimming lengths and slowly building speed will make you a confident swimmer, laps can be pretty dull.

Luckily, there are heaps of other ways to see gains in the pool. This is great news if

you’ve entered a few open-water events or a triathlon this year and want to up your strength and pace in the water. We’ve asked the experts what you need to know to fine-tune your swimming technique, boost your speed and power, and most of all, have a blast in the water this summer.

Want an easy way to stay on top of your pool progress? Strap on a Swimovate PodMate watch.

This nifty timekeeper will encourage you to improve speed, distance, time and stroke efficiency – and it takes care of counting laps, too. $119.95, swimmer.com.au

These underwater sessions team fun with fitness. Hello, pool party!

AQUA ZUMBA: A Latin-inspired dance workout, in the water. This class conditions and tones while you boogie. virginactive.com.au AQUA PILATES: Using water resistance, you’ll work your whole body (emphasis on the core) and hone in on your breathing. The perfect mind-body combo. cityaquatics.com.au AQUA DEEP: For a real challenge, go deep. Get strapped into a buoyancy vest and pedal your feet fast to rev up your cardio fitness. aquafit.com.au

3 ways to tweak your technique

hree-time Olympic gold medallist Stephanie Rice hares her tricks for perfect freestyle form

Track your progress

Take a class

MASTER YOUR STROKE!

Breaststroke If you reckon you could breastroke all day without breaking a sweat, your legs aren’t working hard enough. Effective breaststroke leg action burns more kilojoules, works the core and strengthens your back.

Backstroke This aligning stroke is the perfect antidote to a day spent hunched in front of the computer.

Done correctly, it’s great for opening out the sides of your body.

Freestyle This is a front-wheel drive stroke, propelled mostly by your arms and upper back. Rotate from the hip to streamline your stroke. To avoid cramping, keep your ankles relaxed.

3 OF THE BEST WATERHOLES

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The focus: ARMS

One of the most common mistakes in freestyle is dropping your elbows. When you pull your arm through the water and drop your elbow below your wrist, you’ll be getting very little distance per stroke. To combat this, make sure your elbow’s higher than your wrist throughout the entire stroke and recovery, engage your back and imagine you’re pushing the water behind you.

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This idyllic spot is just 15 minutes from Launceston. Jump into the first basin (where the South Esk meets the Tamar River), then go for a chairlift ride to clock the view from the top.

Bents Basin, NSW

Escape the hustle and bustle and head to this private freshwater gorge in the Nepean River.

Surrounded by bush terrain, it’s a tranquil spot that’s perfect for a few relaxing laps.

Murchison River, WA

Experience the rugged Aussie landscape with a dip in the Murchison.

More than 820km in length, you’ll be sure of a private swim – and you might even strike gold (it’s still mined!).

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The focus: LEGS

A “six-beat kick” (kicking six times per arm stroke) is definitely the fastest way to go – but you can get exhausted quickly, so a four-beat kick is better when swimming longer distances.

Practise doing a six x 50m freestyle using a kick-board to strengthen your legs. Do intervals of 25m fast then 25m slow, choosing either a four-beat kick or six-beat kick.

Remember: your feet should only slightly break the surface of the water and your knees should be straight, kicking from the hips only.

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The Cataract Gorge, Tas

Be fit

The focus: BREATH

Ever seen babies blowing bubbles in the water? The breathing technique for freestyle is essentially the same. Follow this sequence: take a breath, turn your head back to the centre, blow bubbles for the next two to three strokes, and when you turn for another breath, you’ll have emptied your lungs, ready to fill them up again. Work on perfecting this at a very slow speed (possibly with fins on) before speeding it up. ❯

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Make it fun

“Changing up your stroke is a great way to make your swimming sessions more enjoyable. Try adding medley swimming into the mix to really ramp up your heart rate. Start with a 100m medley: 25m butterfly, 25m backstroke, 25m breaststroke and 25m freestyle to finish.”

Libby Trickett, former Olympic swimmer

SWIM STRONGER 2 FOR LONGER

With your hands resting by your ears, squat down as low as you can, then jump up as high as possible.

Land with your legs bent, lower to a full squat and repeat.

Do three sets of 10 reps.

Use these simple exercises in the gym to increase your power in the pool

OVERHEAD PRESS

Hold a 10-15kg barbell at shoulder height.

Push the barbell up to the ceiling, keeping your abs tight.

Pause then slowly lower the weight to the starting position.

Do three sets of 10 reps.

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SUPERMAN

Lie on your stomach with your arms and legs extended.

Raise your arms and legs about 4 inches off the floor and hold for a few seconds. Relax and repeat. Do three sets of 10 reps.

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WORDS ELLIE MOSS ADDITIONAL WORDS SAM BAILEY PHOTOGRAPHY DANNY BIRD; GETTY IMAGES; THINKSTOCK

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JUMPING SQUAT

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Designed for racing, the streamlined Missile Fuze allows the swimmer to glide through the water with minimal resistance and maximum comfort.

Polychromatic mirrored lenses, as well as dual coloured eye seals and head straps provide superior quality, performance and style, ensuring that you stand out from the crowd.

PURPLE BLUE

LIME BLACK

GREEN YELLOW

ORANGE BLACK

ORANGE PINK

PINK PURPLE

BLUE BLACK

BLUE ROYAL

SILVER BLACK

Products available from Amart Sports, Rebel & participating sports and aquatic centres.

VORGEE.COM

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Tighten

your tum Honed, toned abs can be yours (and fast!) in just eight moves

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YOU’LL NEED ■ Exercise mat ■ Chair or tall step ■ BOSU ball ■ Resistance band ■ 3-5kg dumbbell

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CHAIR HOLD

GREAT FOR: STOMACH Technique: ■ Begin seated on the edge of a sturdy chair (or tall step) and place your hands on the edge with your fingers pointing towards your knees.

SO YOU CAN’T MELT AWAY BELLY FAT at the same speed you can devour a tub of Ben & Jerry’s (*sigh), but you can get on the fast track to a tight, toned midsection with these easy moves. Repeat this workout twice a week for a tum that’s more fab than flab – then all you’ll be left to worry about is what to wear to flaunt it.

■ Tighten your stomach and bring your toes 5-10 centimetres off the floor, and lift yourself slowly off the chair.

■ Hold for a beat, then lower to complete one rep.

TIP: Stop

if you feel any pain in your wrists

Startin g out?

2 x 8 re ps N eed a challen 2 x 12 re ge? p Almost s pr o ?

3 x 15 re ps

SIDE CRUNCH

GREAT FOR: OBLIQUES Technique: ■ Kneel on the floor and lean over to your right side, placing your right palm on the floor. Extend your left leg, toes pointed, and place your left hand behind your head, elbow towards the ceiling.

■ Slowly lift your left leg to hip height and extend your arm above your leg.

■ Crunch your left side, bringing your upper body towards your left hip. Repeat to complete the set, then swap sides.

TIP: Try not

to strain your neck

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REACH UP

GREAT FOR: STOMACH, OBLIQUES Technique: the centre of your body. Hold ■ Lie on your back with straight legs, for a count of one then lower right ankle crossed over your left. down and repeat.

■ Lift your left arm up, then tighten ■ Change the cross of your legs, your abs and reach it up and across lift the right arm and repeat.

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TOE TOUCHES

GREAT FOR: STOMACH Technique: ■ Begin lying on your back with arms extended by your sides, feet lifted off the floor and hips and knees bent to 90 degrees.

■ Lift your head, shoulders and arms off the floor, crunching your stomach in and upper body up towards your thighs.

■ Holding this position, lower your right toe towards the floor, then back up. Repeat on the other side to complete one rep.

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BONUS

PADDLER

GREAT FOR: STOMACH Technique: ■ Sit on the floor with knees bent and feet flat, holding the ends of a resistance band in front of your chest, arms extended and slightly wider than shoulder-width apart.

■ Lean back to 45 degrees and lift your legs with knees slightly bent, so your shins are almost parallel to the floor.

■ Keeping this position and your lower bod still, rotate your torso slowly to the right, bringing your right hand above the floor.

■ Repeat, this time turning to the left and bringing your left hand down to the side, just above the floor. This is one rep.

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out anywhere.

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WORDS KRISTOPH THOMPSON PHOTOGRAPHY SIMON TAYLOR

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LYING WIPERS

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TOE-TOUCH CRUNCH

GREAT FOR: STOMACH Technique: ■ Lie on your back with your legs and arms extended towards the ceiling, holding one dumbbell with both hands.

■ Slowly lift your head and shoulders, reaching as high as you can towards your toes.

Lower down to the floor and repeat.

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TIP: Don’t

crane your neck forwards

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MOUNTAIN CLIMBER

GREAT FOR: STOMACH Technique: ■ Begin in a plank position, holding the edges of the flat side of a BOSU. ■ Keeping your body in a straight line, lift your right leg and bring your knee towards your left elbow.

■ Straighten back to plank, then repeat with your left leg, bringing it towards your right elbow. This is one rep.

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GREAT FOR: STOMACH Technique: ■ Lie on your back with arms spread, feet lifted, hips and knees bent to 90 degrees.

■ Lower both legs down to the right until they are just above the floor. Bring them back to centre, over to the left and back to centre to complete one rep.

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STYLE

groupie The easiest way to overcome your fear of trying a new gym class? Dress like you own it! Just follow our easy guide

STYLING UP YOUR WORKOUTS IS HOTTER right now than a Bikram yoga sesh. That’s why you’ll want to get into the new collaboration between global fitness brands Les Mills and Reebok, who’ve joined forces to help us look like champs during our fave classes. We spoke to Les Mills’ top instructors to steal their style…

Dance What if you’ve got two left feet? “Watch some dance clips on YouTube so you’re prepared and then go to class with an open mind.

The first session can feel like the instructor is talking another language, so aim to try the class at least three times. While it’s hard stepping out of your comfort zone, be brave. You’ll be surprised by what your body is capable of and how it can move to music.”

Best Body Jam attire?

“Go for clothing that allows you to move freely.

I find loose-fitting garments complement dance the best – baggy pants with fitted singlets or T-shirts over shorts or tights. But there’s no set rule when it comes to dancing; just remember that when you look cool and feel cool, you move more confidently.”

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What not to wear?

“Snapback caps won’t last long on your head and shoelaces also come undone.”

Fave piece from the Les Mills and Reebok collab? “That’s easy – I’m a fan of the harem pants ($74.99).”

HIIT

SMASH A CLASS WITH ADVICE FROM NIKKI SCHULTZ, LES MILLS GRIT SERIES COACH AND TRAINER Why is Grit awesome for girls? “Grit will transform your fitness and get you results fast. The typical Les Mills Grit girl embraces challenges and craves the adrenaline rush that comes from high-intensity interval training. She’s also not afraid of a little (or a lot of!) sweat.”

Top tip for a newbie?

“Go into each session knowing you’ll be pushed past your limits because that’s where the results live.”

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Best Grit attire?

“Loose clothing or the wrong shoe can make it uncomfortable in all the wrong places. Wear athletic gear that moves well for this fast-paced workout and is made of moisturewicking fabric.”

Fave piece from the Les Mills and Reebok collab? “The jersey top ($44.99). It’s athletic, looks sharp and moves well in all the workouts. I love that both

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MODEL WEARS (L-R) GRIT TANK, $44.99; BODY PUMP TANK, $69.99; BODY COMBAT TANK, $44.99; DRAPEY PANTS, $74.99

ERIN MAW, LES MILLS BODY JAM INSTRUCTOR, SHARES HOW TO HIT THE DANCE FLOOR

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Be fit

Yoga

DIANA ARCHER-MILLS, GRANDDAUGHTER OF FOUNDER LES MILLS AND BODY BALANCE CO-PROGRAM DIRECTOR, LETS US IN ON HOW TO STRETCH LIKE A PRO Who is Body Balance suited to?

“It caters for beginners right through to experienced yogis looking for a challenge. It’s a simple, fun way to practice with great modern music and a huge range of options to make the class your own.”

Top tip for a newbie?

“Commit to three or four classes, so that you can get comfortable with the movements. And breathe – it makes a difference!”

Best yoga attire?

“A baggy top that keeps falling over your head during

inversions can be really annoying, especially if you’re wearing the wrong bra! Shorts and pants that don’t stretch can make your session frustrating, too. A comfortable fitted top and leggings are perfect.”

Fave piece from the Les Mills and Reebok collab? “I love the fun striped pants ($59.99).

The colours are cool and flattering, the design is great and they’re comfortable. I live in the range; the pieces are fashionable and easy to do anything in!”

“There’s no set rule – just remember that when you look cool and feel cool, you move more confidently”

COMPILED BY SAM BAILEY PHOTOGRAPHY DAVE WHEELER STILL-LIFE PHOTOGRAPHY YIANNI ASPRADAKIS HAIR & MAKE-UP RACHAEL BROOK/DLM MODEL KATE/CHIC

Combat companies are on a mission to help the world become a healthier place. Les Mills gives us the workouts and Reebok makes sure we look and feel good doing them.”

GET FIGHTING-FIT WITH COPROGRAM DIRECTOR OF BODY COMBAT RACHAEL NEWSHAM Do you have to be tough to do Body Combat?

“You may not feel tough before a workout, but you certainly will afterwards.

Body Combat is a complete full-body, martial artsinspired workout, but your core muscles get the most intense conditioning as your core holds the power for every strike from the arms and legs.”

Top tip for a newbie?

“Listen to the names of the strikes so you can get familiar with the language and associate the names with the moves.”

Best Body Combat attire? “Avoid tight shorts that restrict movement.

Instead wear loose clothing that will free your body to explore the range of strikes from karate, taekwondo, boxing, Muay Thai, Capoeira and kung fu.”

Fave piece from the Les Mills and Reebok collab? “Definitely the Body Combat shoe ($129.99).

Nothing compares to the feeling I get in class when I wear this shoe – it’s magic.

It’s super light, unbelievably strong in lateral support (which means my foot doesn’t slide sideways), and the grip on the toes helps maintain my combat stance. My workouts are reaching new levels.”

from the Reebok Check out the entire range Les Mills collab at shop.reebok.com.au WorldMags.net

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O T S E V O M 6 CHILL OUT Tired, wired or overworked? These stealth yoga poses will sort you out

YOGA IS A PERFECT WAY to wind down at the end of the day, thanks to its well-deserved reputation for promoting relaxation and freeing the mind of busy thoughts that keep us from counting zzzs. But did you know yoga could be just as effective at kick-starting your day? A regular morning practice can boost your energy, wake you up (no need for a latte!) and prepare your body and mind for the day ahead.

Yoga instructor Naomi Costantino has put together a perfectly balanced flow yoga sequence for the mornings and evenings to make sure you have your best day, every single day.

HOW TO DO IT: Do one set of the first three moves in the morning to energise and revitalise yourself for the day.

Then do one set of the last three moves before bed to unwind and release any tension.

Can you feel the bliss already?

3 POSES TO KICK-START YOUR DAY

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UPWARDFACING DOG WITH LION BREATH

Technique: Lie face down. Exhale as you press your hands into the floor by your sides and straighten your arms.

Allow the tops of your thighs to lift, keeping your bottom relaxed.

Inhale through your nose. Exhale through your mouth making a ‘ha’ sound, opening your mouth wide.

Inhale and relax your face into a neutral expression, then exhale and release back down to the mat.

Repeat this sequence of movements 3 more times.

T IP: T his pose helps to remove stag nant energ y

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Keep your knee directly in line with your ankle

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WARRIOR I WITH EAGLE ARMS

Technique: Start with your feet together, then exhale as you step your left foot back 1 metre.

Keeping your hips facing forward, align your left heel behind your right heel, then turn your left foot out 45 degrees.

Inhale and raise your arms up. Exhale and swing your left arm underneath the right to wrap the arms and bring the palms to touch. Bend your right knee.

Stay for 8 breaths, then do the other side.

BOW POSE

Technique: Lie on your tummy, then bend your knees to bring your heels to your bottom. Reach back and hold the outside of your ankles.

Inhale and press your feet into your hands, lifting them away from your bottom.

Exhale and lift your thighs away from the floor, allowing your upper body to lift off the mat. Slide your shoulders back and down, keeping your neck lengthened.

Hold the pose for 8 deep breaths.

Release then repeat twice more.

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Be fit

3 POSES TO UNWIND BEFORE BED RECLINING BOUND ANGLE POSE

Technique: Lie on your back with your arms resting on the floor, about 45 degrees from your body.

Draw your knees up to place your feet flat on the floor.

Exhale to allow your knees to open and lower towards the ground, keeping the soles of your feet touching.

Rest here for as long as you feel is necessary.

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FORWARD FOLD

Technique: Sit on a mat with both legs stretched out in front of you.

Inhale and reach your arms up overhead, lengthening your spine as you do so. Exhale and reach forward from your hips, folding

T IP: Leng then your tailbone to prevent your low er back from overarching

over your legs. Rest your hands on your shins or toes, being careful not to round your back too much.

Breathe deeply and relax here for 1-3 minutes.

NEW WAYS TO BEND IT

Here are the latest styles to come to a studio near you!

ROCKET YOGA

This traditional take on Ashtanga focuses on linking movements and breath to create a strong flow.

Try it: sunsalute.com.au in WA; yogaup.com.au in Qld

BONUS

WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; GETTY IMAGES

Let us be your digital trainer!

Use the free viewa app to scan this page to your phone and you’ll have the moves you need to work out anywhere.

3

FORREST YOGA

LEGS UP THE WALL

Technique: Lie on your back with your legs and sitting bones against a wall.

Or, for a variation, bend your knees and bring your

feet together against the wall, similar to Angle pose.

Close your eyes and relax into the pose, breathing deeply for 5-15 minutes.

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Developed by Ana Forrest, this very physical practice is about going on a journey of selfdiscovery, cleansing and healing.

The focus is on the breath and awareness of energy movement.

Try it: forrestyogamelbourne. com.au in Vic

YIN YOGA

This style focuses on the joints, connective tissues, ligaments and bones rather than the larger muscles that yoga usually addresses. It balances out ‘yang’ yoga – the dynamic practices that focus on the lengthening and contracting of muscles.

Try it: flexhotyoga.com.au in Qld; bodymindlife.com in NSW

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WOMEN’S FITNESS

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WorldMags.net For smaller pores, brighter skin and a smoother, hydrated complexion, try the new high-end skincare range from Proactiv, Proactiv+. The core three-step kit (pictured) is available now for $34.99 + $9.99 p&h. For full details, visit proactiv.com.au.

Keep track of your exercise goals with the TomTom Runner Cardio Watch. Featuring a built-in heart rate monitor and extra-large display, this GPS watch will help you get into your ideal fitness zone. Find it at harveynorman.com.au.

FIT Would you love a straighter smile?

Invisalign is the virtually invisible, comfortable and removable alternative to braces that can straighten your teeth without everyone noticing.

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Look and feel great with these good-for-you buys, all in store now

Just one refreshingly sweet and juicy Zespri SunGold provides your daily requirement of vitamin C, having three times that of an orange. This gold kiwifruit is scientifically proven to boost immunity and vitality. Find it in supermarkets and green grocers until September. Take the test and win: “What’s your Vit C vitality?” facebook.com/ZespriKiwifruitOZ

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Vital Protein is a 100 per cent pure pea protein – no whey! Sourced from the superior European golden pea, this natural protein is low in carbs and fat with less than 420kJ per serve. It comes in vanilla, chocolate, green coffee and unflavoured options. For a free sample, visit vitalprotein.com.au.

Stay hydrated on the move with CamelBak Aurora, a top-of-the-range hydration pack. Designed specifically for women, it holds two litres of water – enough for a three-hour ride or a 10km walk – and there’s also space to hold plenty of gear. It’s $99 from mountaindesigns. com or get it for free if you’re one of the first 100 people to register for the End Women’s Cancers walk in Sydney or Brisbane, endcancer.org.au.

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Lighten Up

WORDS SAM BAILEY PHOTOGRAPHY THINKSTOCK

Veg out

Vego debates always made Dani see red

Bring on Meat-Free Mondays and Tofu Tuesdays! Loma Linda University Medical Centre in the US has found that by enriching our diet with plant-based goodies we’re not only getting karma points from the enviro gods, but we’ll also be rewarded with a longer life span. When comparing vegetarians and their carnivore counterparts, researchers found that meat eaters had a 20 per cent higher mortality rate. But bonus years aside, veggie diets are also linked with lower rates of heart disease, cancer and cholesterol. Those are pretty great reasons to plate up a rainbow of healthy options, plus protein-rich legumes, nuts or eggs for dinner tonight.

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Primal living

Jack Brennan, chef for paleo cafe chain Thr1ve, serves up a day on a modern cavewoman’s plate

B R E A K FAST

Coconut waffles with bacon and nuts SERVES 2

4 large organic eggs 1/ 4 cup water 30ml almond milk 30g butter, melted 3 tsp pure Canadian maple syrup 3 tsp organic vanilla paste 2 tsp cinnamon pinch sea salt 1/ 4 cup coconut flour 1 tsp baking powder 88

120g free-range bacon 30g mixed nuts, chopped 1 Preheat a waffle iron, or if you don’t have one, heat a skillet to high.

2 Mix together the eggs, half the water, almond milk, butter, maple syrup, vanilla paste, cinnamon and salt in a bowl.

3 Add the coconut flour and baking powder and mix until smooth.

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4 Stand for 5 minutes. If the batter is thick, add up to 30ml more water to thin it out to a pancake-batter consistency.

5 Pour the batter into the preheated waffle maker or skillet and cook for 2 minutes.

6 Brush waffles with a little extra maple syrup for a glaze.

7 Grill bacon on a char-grill pan until crisp.

Place on top of cooked waffles and finish with chopped nuts to serve. @womensfitnessau

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LU N C H

Soft-boiled egg, edamame bean and spinach pot with citrus dressing SERVES 2 4 eggs juice of 1 lemon juice of 1/2 orange 2 tsp white wine vinegar sea salt and pepper, to taste 4 tbs olive oil 50g baby spinach leaves 60g edamame beans, podded pepitas and linseeds, to serve 1 Boil eggs for 4 minutes rapidly then refresh in ice-cold water. Peel and set aside.

2 To make the dressing, mix the lemon and orange juice with the vinegar and salt and pepper. Add olive oil and blend to emulsify.

3 Mix spinach and edamame beans with the dressing and toss gently.

4 Divide the spinach and edamame mix between 2 glass ramekins or jam jars so you can see the layers. Halve the eggs and place four halves in each pot. Sprinkle each with pepitas and linseeds to serve. â?Ż

This salad also makes a mean green brekkie

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WorldMags.net LU N C H

Bacon, chicken, avocado and basil salad with salsa verde SERVES 4

200g free-range bacon coconut oil, for cooking 200g free-range chicken, sliced sea salt and pepper, to taste 1 1/4 cup parsley, chopped 1 garlic clove, peeled squeeze of lemon 1 tbs capers 2 tsp English mustard 2 tsp red wine vinegar

2 tbs olive oil 200g mixed salad leaves 10 basil leaves 1 avocado, halved, seeded and sliced 1 Cook the bacon on a preheated char-grill pan with a little coconut oil until crisp. Cut into strips.

2 Toss the chicken in a little coconut oil and season to taste. Char-grill 2-3

minutes each side until cooked through.

3 For the salsa verde, combine the parsley, garlic, lemon juice, capers, mustard and vinegar in a food processor.

Pulse with seasoning and ďŹ nish with olive oil to make a paste.

4 To serve, place salad leaves with basil on a large chopping board with the bacon, chicken, avocado and a small bowl of salsa verde to share.

The paleo take on the tapas sharing platter

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DINNER

Honey-glazed salmon with grilled asparagus and spiced cauliflower rice SERVES 4 4 x 180g salmon fillets, skin on 11/2 tbs organic honey, warmed sea salt and pepper, to taste 1 small onion 1 garlic clove, peeled coconut oil, for cooking 1 tsp garam masala 150g cauliflower 1 tbs chopped parsley 1 bunch asparagus butter 1 Preheat the oven to 180°C. Brush the salmon with honey and season with sea salt and freshly ground pepper. Place the salmon skin-side down in a non-stick baking tray and bake for 15 minutes.

2 Dice the onion and mince the garlic. Heat a little coconut oil in a frying pan and saute the onion, garlic and garam masala for 2-3 minutes until onion is tender.

3 Blitz the cauliflower in a food processor until it’s the consistency of rice. Add the cauliflower to the onion and garlic and cook until soft. Stir through parsley and adjust the seasoning to taste.

4 Blanch the asparagus in boiling seasoned water for 2 minutes. Drain and plunge into ice-cold water until cooled. Drain.

5 Melt a little butter on a griddle pan and char-grill asparagus until tender.

6 To serve, divide the cauliflower between four bowls. Top each serve with grilled asparagus and a salmon fillet. ❯

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DINNER

Thai butternut pumpkin and chicken soup SERVES 4

1 tbs coconut oil 2 red onions, finely chopped 1 garlic clove, crushed 1 small piece ginger, finely chopped 1 tbs red curry paste 1kg butternut pumpkin, roughly chopped 150g chicken thigh strips 125ml coconut milk (no added sugar) 1 litre homemade chicken stock 1 stalk lemongrass, cut in half crossways 4 kaffir lime leaves 2 small red chillies, finely sliced 1 tbs coriander, chopped juice of 2 limes 1 Heat the coconut oil in a large saucepan over medium heat and gently sweat onion, garlic and ginger. Once soft, add butternut pumpkin and cook for 3-4 minutes.

2 Add the red curry paste and fry off for 2 minutes or until fragrant. Add chicken strips and cook 3-4 minutes until browned.

3 Add the coconut milk, stock, lemongrass stalk and kaffir lime leaves. Gently simmer until pumpkin is tender and chicken is cooked through.

4 Season the soup to taste. Serve sprinkled with chilli, coriander and fresh lime juice.

Paleo cheat sheet

Confused about what this buzzword actually stands for? Read on PALEO 101: Often referred to as

the “caveman diet”, paleo (short for paleolithic era) is based on the philosophy that the way our ancestors ate is still the best diet for optimum health and longevity. Think: lean meats, seafood, vegetables, fruit, nuts and seeds – but a big no to dairy, grains, legumes, alcohol, or processed foods and sugar.

SO YOU WANNA EAT PALEO? Rather than trying to strictly replicate

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what our ancestors ate berry for berry, paleo nutritional medicine practitioner Claire Yates encourages a more holistic approach to the caveman diet. “It’s about looking at evolutionary biology and figuring out what is the most nutrientdense food we can eat to nourish our body, prevent disease and lead a healthy life,” she explains. “This means making choices to not consume highly processed foods, food that’s high in anti-nutrients and where possible, to buy local, seasonal

and sustainable produce.” And despite common belief, eating paleo doesn’t mean committing to a daily meat feast.

“My No.1 motto with eating a paleo template is, ‘Unless you’re eating more vegetables than a vegetarian you’re not doing paleo right,’” says Yates. “It’s not a high-meat diet. You simply have a portion of protein with every meal and the rest of your plate is made up of rainbow-coloured vegetables, some starchy vegetables or fruit.”

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D ESS E RT

Peach parfait with blueberry and coconut yoghurt and nut crust SERVES 4

WORDS JULIA GIAMPIETRO; SAMERA KAMALEDDINE PHOTOGRAPHY DAVID HAHN STYLING JENNENE PLUMMER

3 peaches, seeded, diced juice of lemon 2 tbs raw honey 1/ 4 cup basil leaves 150g blueberries 150g coconut yoghurt 100g paleo granola or paleo nut mix

1 In a pan, gently heat the peaches with lemon and half the honey, until the fruit is soft. Stir through the basil at the end for extra avour. Set aside to cool.

2 Combine the blueberries, coconut yoghurt and remaining honey in a blender and blitz until smooth.

3 In a short glass, layer a spoonful each of peach mix and blueberry yoghurt until full.

Sprinkle with nuts or granola. Repeat with remaining ingredients to serve.

A posh dessert for dinner with friends

, outlet now open in Sydney od fo st fa d ire sp in ole Thr1ve is a pa Canberra and Melbourne. Check out thr1ve.me for more info.

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Fuel stop Fun new food finds

SEA STARS

October is Australian Organic Awareness month. If you’ve dabbled in the idea of upgrading to cleaner produce, now’s the perfect time to seize the day. Head to austorganic.com to find out how you can make the organic switch.

Seasons greetings!

Body beautiful They say beauty comes from within, so give your body some nourishing love. The Beauty Chef Body Inner Beauty Powder is packed with goodness from fermented brown rice, pea protein and green tea as well as spices, fruit and alkalising boosters. Use it to supercharge your daily smoothies and get glowing inside and out.

Ice-d tea, ba

Trying to resist the sweet stuff ? Swap an ice-cream for a fruity tea and you’ll still feel like you’re getting your fix. Fill up this cute popsicle-inspired tea infuser with your tisane of choice for a sweet treat. $12.85*, urbanoutfitters.com.au

Hibernation? So yesterday.

Embrace the social season with a spring-themed dinner party. Whip up a menu with in-season produce like citrus, asparagus, artichokes, beans, silverbeet, beetroot, avocado and lamb. But first, set the date! These cute Kikki K cards are at the top of our -k.

FOODIE BIBLE Update your kitchen library this spring with The Art of Eating Well. The tome from foodie sisters Jasmine and Melissa Hemsley is full of gluten- and sugar-free recipes and healthy-living tips that will inspire a fresh menu makeover. Random House, $55

$69.95, thebeautychef.com

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Get a mermaid glow with a dose of seaweed superfood dulse leaf flakes. Sprinkle into soups, stews or stir-fries for a vitamin-fuelled fix. $19.95, power superfoods.com.au

3 ways to…

liven up your healthy kitchen These bright foodie helpers will inspire you to ditch the packaged goods and prep from scratch

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THE WHISK Healthy omelettes just got a whole lot more fun. $17.95, outliving.com.au

2

THE CHOPPING BOARD Forget grimy old plastic boards.

Make the switch to this eco-frien bamboo version Vue. $24.95, myer.com.au

3

THE MIXING BOWLS Whip up a healthy cake or spice up your salad game with these retro Anna Gare bowls. $69.95 (for set of four),

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EDITED BY SAM BAILEY PHOTOGRAPHY GETTY IMAGES *PRICE CONVERTED TO AUSTRALIAN DOLLARS

WF FOOD TIP

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MACHINE BEHIND ‘THE MACHINE’

TBP5418

Meet Sarah and the Vitamix Total Nutrition Center™ that powers he The Vitamix® is the original high performance blending machine with the power to break down whole foods, delivering the nutrients and vitality from whole food easily and quickly. Prepare fresh ingredients for every course, from smoothies to hot soups to frozen desserts, with these self-cleaning, no mess machines. Vitamix is buil by hand, using the highest quality materials, so it will last a lifetime.

Power your life with Vitamix. www.vitamix.com.au Available at Myer, David Jones and quality kitchenware stores.

BLEND

CHOP

HEAT

CREATE

FREEZE

GRIND

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Common diet mistakes hat busy girls make) (t

WF nutritionist Susie Burrell fills you in on how to turn busy into healthy

DEEP DOWN, YOU TOTALLY KNOW what needs to be on your plate and in your snack drawer to feel your absolute best. And of course you know nutrition is really important. But it’s hard to keep it all on track when you’re just so crazy-busy. The reality? Things are just going to get busier. So here are the common diet slip-ups you’re probably making and the easy ways to avoid them, no matter how long that to-do list is.

FOOD BLUNDER #1

Not getting breakfast right

searching for sweet treats. Your lunch doesn’t have to be a three-course extravaganza: crackers with tuna, a soup and sandwich or some leftovers is all you need to keep your body and brain powering until late afternoon.

FOOD BLUNDER #3

Lunching too late

After breakfast, refuelling with another nutrient-rich meal within four to five hours is crucial to maintain metabolism and help prevent overeating later in the day. You may have noticed that when you don’t find time to eat your second meal by 1 or 2pm, you spend the afternoon hungry and 96

Liz’s stalling tactic for tricky questions? A mouthful of muffin

A biscuit here, some banana bread there and a colleague’s birthday cake to top it off, and before you know it, you’ve consumed up to 60g of extra carbohydrates and more than six teaspoons of extra sugar without even noticing. Make a commitment to eating only protein-rich, unprocessed snacks that offer some nutrition while satisfying your hunger, as ideally a snack should fill the void for at least a couple of hours. Try these nourishing snack choices: cheese and wholegrain crackers, a small milk-based coffee, an apple and nut butter, or a low-sugar nut-based snack bar.

Late nights and busy work schedules are the enemy of a healthy breakfast. The issue with skipping breakfast, grabbing it on the run or enjoying it too late in the day is that you start the day on the back foot when it comes to your nutrition. In fact, skipping breakfast is linked to eating high-kilojoule snacks later in the day. So, as a matter of nutritional priority, commit to a substantial brekkie every morning. In a rush? Grab a tub of Greek yoghurt with fruit or a milk FOOD coffee and sourdough toast with avocado. BLUNDER FOOD BLUNDER #2

High-carb snacking

#4

Late night dinners

omelette filled with veggies, a piece of white fish and steamed veggies, crackers with tuna, or a salmon salad.

FOOD BLUNDER #5

It’s a familiar theme for busy working girls and mums: a long day at the office, then a trip to the gym or a catch-up after work and suddenly it’s 9pm and you’ve missed dinner. Before you fall back on old faithful cheese on toast or breakfast cereal, remember that the later you enjoy your final meal of the day, the lighter it needs to be. These late-night options are far less likely to play havoc with your waistline: an

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Bingeing on weekends

Hands up if your health halo tends to slip on the weekend? Even the most committed food purists often throw their healthy eating and exercise rules out the window when Saturday rolls around. Binge drinking, fast food, eating out and little exercise to counter it all is a disaster for your body – and also fuels the diet cycle which sees us being ‘good’ sometimes and ‘bad’ the rest of the time. Rather than completely forgetting your diet structure on the @womensfitnessau

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EATING AL DESKO?

It’s not as bad as you think.

A Canadian study found that enforced lunch breaks can leave workers more tired than allowing them to power through their lunch hour. Just skip the vending machine dessert!

FOOD BLUNDER #7

Forgetting the veggies

Eating out more often than not? Chances are you’re not getting the amount of vegetables that your body needs on a daily basis. Make a habit of ordering vegetablerich salads or stir-fries, or adding extra veggies or salad to your order as sides so that you not only get the nutrients you need no matter where you’re eating, but you also get the bulk in your meals that’ll stop you falling for the higher-kilojoule, higher-fat options on the menu.

FOOD BLUNDER #8

Overeating after gymming

The problem with working super hard at the gym is that it can leave you ravenous – and vulnerable to demolishing an entire bag of chips on the way home. Here’s how to deal with this sneaky trap: keep a filling snack in your gym bag to eat on the way home, like an apple or mini protein bar.

Keeping cut-up veggies on hand to snack on while you prep dinner is also a good naughty-snack distraction, or make yourself a cup of tea or pour a glass of soda water to keep your hands out of trouble.

PHOTOGRAPHY GETTY IMAGES

“Even the most committed food purists often throw their healthy eating rules out the window when Saturday rolls around” weekends, consider taking one meal off rather than all of them, and aim to schedule at least one training session or a long walk with friends so you don’t undo all your hard work during the week.

FOOD BLUNDER #6

Getting caught off-guard

Whether you’re trapped in a long meeting, on a delayed flight or stuck in traffic, it’s the

FOOD BLUNDER #9

times we find ourselves hungry and without a protein-rich snack to munch on that we end up succumbing to foods we know we shouldn’t eat, or that we don’t really want.

Take control of this scenario before it happens by carrying a hit of protein with you. You might not always need it, but it’ll be much-needed relief when you do.

Stock your desk, handbag or car with raw cashews, almonds or Brazil nuts, a little bag of trail mix, a good-quality protein bar or some roasted broad beans or chickpeas.

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Eating mindlessly

If you’re usually scoffing your meals in the car, in front of your computer screen or on the train or bus, you’re probably not being completely mindful of whatever it is you’re chewing. In fact, studies have shown that mindless munching, or eating when your distracted, can lead to overeating later in the day. So, if you can only manage five or 10 minutes to enjoy a quick meal, use that time to really focus on your food. Commit to taking at least three short meal breaks a day where you can savour each mouthful, chew more slowly and allow your body to register the fuel it’s receiving. @womensfitnessau

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Moreish salad ideas

Husband and wife team Brett and Ali Hutley serve up some recipes from their Brisbane-based boutique salad bar Botanica Real Food

Panzanella salad SERVES 4

2 red capsicums 1 red onion olive oil sea salt, to taste 1 cup sourdough bread, cut into 2cm-sized cubes 8 ripe roma tomatoes 1 cup torn basil leaves cracked black pepper, to taste

Conscious eating 101

DRESSING cup red wine vinegar cup extra-virgin olive oil

Brett and Ali (pictured) were personal chefs before they started Botanica Real Food. Ali worked with the Packer family and Brett with Aussie Home Loans’ John Symonds. They offer their tips for conscious munching.

1 Preheat oven to 180°C. 2 Cut capsicum, discarding all seeds, and onion into 2cm-sized cubes. Toss in olive oil and sea salt. Roast in the oven on a flat tray until soft and slightly caramelised.

3 Toss sourdough cubes in a small amount of olive oil and sea salt. Lay on a flat tray and toast in the oven until nicely golden and crunchy.

4 Chop tomatoes into 2cm-sized cubes.

5 Combine dressing ingredients in a bowl, and season with salt and pepper.

6 Combine all ingredients once have they have cooled, then delicately pour over the dressing. The salad should be lightly coated but not swimming with oil.

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LET IT GO

“Whether you’re hung up on a negative thought or feel guilty about the cupcake you indulged in, don’t let negativity fester. It’s easy to eat unconsciously when we’re stressed or feeling anxious. If you can be in control of these emotions, you can be in control of your eating as well.”

HYDRATE

“Water is essential to good health.

If you’re feeling slightly off, the first thing you should reach for is a tall

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glass of water. It’s amazing how rehydrating is the answer to so many problems, from lower back pain to overeating.”

EAT WITH A SMILE ON YOUR FACE

“Enjoy your food. Real food that has been lovingly prepared is such a gift.

When you sit down to a beautiful plate full of all the different colours of the rainbow, you should feel good about how you’re nourishing your body and it should make you smile.”

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Beetroot, orange, fetta and mint salad SERVES 4 4 large beetroots, peeled 2 oranges, peeled and seeds removed 1 cup mint 100g fetta

This salad is bursting with vitamin C

1 Grate beetroot.

2 Dice oranges into small pieces.

3 Wash mint and remove leaves from stems. Discard stems and roughly slice or tear leaves.

4 Crumble fetta into nail-sized pieces.

5 Using a bowl or flat serving platter, layer up the grated beetroot with the other ingredients, making sure you keep some fetta, orange and mint to sprinkle over the top of the salad. Layering it in this way keeps all the ingredients looking vibrant and prevents the beetroot’s purplecrimson from bleeding into all the other gorgeous natural colours.

“Real food that’s been lovingly prepared is such a gift”

Roasted cauliflower, date and parsley salad SERVES 4

COMPILED BY SAMERA KAMALEDDINE

1 head cauliflower 1 tbs olive oil salt and pepper cup pitted Medjool dates or dried dates cup parsley 1 Preheat oven to 200°C. 2 Wash cauliflower and cut into thumb-length florets.

In a medium-sized bowl, combine the cauliflower and olive oil, then season with salt and pepper.

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3 Place cauliflower on a baking tray in one layer and bake for 25 minutes or until the cauliflower becomes slightly tender and nicely golden.

4 Slice dates into 1cm pieces. Wash parsley and roughly chop.

5 To serve as a warm side dish, combine all ingredients immediately. To serve as a cold salad, chill cauliflower and then combine dates with parsley. #

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CARROTS AND A KNOB OF BUTTER

If you needed an excuse to slather your baked veggies in butter, this is it – the carotenoids in carrots are fat-soluble and much better absorbed when your meal contains a little fat. In fact, eat carrots raw and you’ll probably absorb no more than five per cent of their beta carotene. But cook them, add some fat and you’ll absorb nearer to 60-70 per cent. That’s good news for your body because beta carotene mops up cell-damaging free radicals as well as being a vital source of immune-enhancing vitamin A. Try red capsicum roasted in oil, and green leaves with olive oil dressing.

CASHEWS AND ORANGES

SALMON AND MILK

Cashews are a good source of iron, which protects against anaemia. But you’ll get more benefit if you eat them with some vitamin C, such as citrus fruit, which increases the uptake of iron. Other great iron and vitamin C combos include fortified cereal with strawberries or baked beans on toast topped with watercress.

Calcium is an essential mineral for strong bones, but it needs a dash of vitamin D to do its job properly. Wash down that vitamin D-rich salmon salad or sandwich with a calcium-packed glass of low-fat milk to absorb a good amount of both nutrients and give your bones a boost. Don’t like milk? Try topping your salmon with a herby yoghurt dressing for a similar effect.

“Calcium is an essential mineral for strong bones, but it needs a dash of vitamin C to do its job properly”

S R I A P T C E F PER n better health benefits? eve for er eth tog rk wo ds foo e som w Did you kno ht-of-them combos Check out these bet-you-hadn’t-thoug

ASPARAGUS AND YOGHURT

Probiotic natural yoghurt contains friendly gut bacteria called bifidobacteria, while asparagus is a natural source of the prebiotics that feed and fuel these good bugs, helping them thrive and multiply in your gut. Team raw asparagus spears with a homemade tzatziki dip or try grilled asparagus with a yoghurt sauce – just make sure you always opt for tub-set, sugar-free yoghurts. As well as boosting a sluggish digestive system, the pre/ probiotics duo can help your immune system function better and may help you fend off gut infections.

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TUNA AND BROCCOLI Combining selenium (found in canned and fresh tuna) and sulforaphane (in broccoli) seems to offer more cancer-protective benefits than eating either of these components alone. In lab studies, scientists at the Institute of Food Research in the UK found that, when given together rather than individually, the antioxidant powerhouse pair had a greater effect on the genes that play a role in tumour formation. Other good selenium sources are Brazil nuts, poultry, seafood and mushrooms. Team them with plenty of sulforaphane-rich veg such as cabbage, kale, watercress and Brussels sprouts.

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The tannins in tea can interfere with your body’s absorption of iron from fortified cereals and eggs, so for a seriously healthy start to the day, save your breakfast cuppa for midmorning. Better still, replace it with a small glass of vitamin C-rich orange juice, especially if you’re vulnerable to iron deficiency – for example, from heavy periods or intense exercise.

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WORDS AMANDA HAMILTON PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

And a pairing to avoid… A cuppa with your breakfast

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The perfect blend Whip up a fast (and healthy!) beverage with these so-yum recipes from blogger and author Tess Masters, aka The Blender Girl

Tastes-like-ice-cream kale shake SERVES 2 1/ 2 1/ 2 1/ 2

cup water tsp probiotic powder cup raw, unsalted cashews, soaked 1 cup torn curly green kale leaves (1 or 2 large leaves with stalk removed, ripped into small pieces), plus more to taste 2 ripe bananas, fresh or frozen 1/ 4 cup chopped pitted dates, soaked, or 1 tbs pure maple syrup, plus more to taste 1/ 2 tsp alcohol-free vanilla extract 2 cups ice cubes (a little less if using frozen bananas)

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1/ 2

tsp minced ginger, plus more to taste (optional)

1 Put all the ingredients into your blender in the order listed and purée for about a minute, until smooth and creamy. Tweak the flavours to taste (you may like a bit more kale, sweetener or ginger).

NOTE: If you’re using a conventional blender to make your smoothie, you’ll get the smoothest consistency if you use maple syrup or chop the dates finely.

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Tess’s blender-buying tips 1 “Shop for a new blender like you’d shop for a car. Look at the various brands and ask yourself, ‘Why am I buying this? What will I make in it? When and how often will I use it? How many

Raspberry-lemon cheesecake shake SERVES 2 (BUT YOU MIGHT NOT WANT TO SHARE!)

1 cup coconut water or water 1/ 2 tsp probiotic powder 3/ 4 cup raw unsalted cashews, soaked 1 cup raspberries, fresh or frozen 1/ 2 banana 3 tbs freshly squeezed lemon juice, plus more to taste 1 tbs pure maple syrup, plus more to taste 1 tsp alcohol-free vanilla extract pinch finely grated lemon zest, plus more to taste pinch of natural salt (optional) 1 cup ice cubes (more if using fresh berries)

people will I be feeding with it?’”

2 “Read consumer research, and ask people to share their experiences. Test a friend’s machine.”

3 “You really do get what you pay for. If you’re only going to

whizz up the odd smoothie or shake, a conventional machine at a basic price point is a good way to go.

For us blendaholics, breaking open the piggy bank to invest in a top-of-the-line pick is justified.”

REPRINTED WITH PERMISSION FROM THE BLENDER GIRL BY TESS MASTERS, © 2014. PUBLISHED BY TEN SPEED PRESS, AN IMPRINT OF RANDOM HOUSE LLC. PHOTOGRAPHY © 2014 BY ANSON SMART

1 Throw all the ingredients into your blender and blast on high for about 1 minute, until smooth and creamy.

Tweak the flavours to taste (you may like a bit more lemon juice, maple syrup or zest).

For more plant-based recipes you can whizz up in a jiff y, grab Tess’ book The Blender Girl (Random House, $34.99).

Pineapple salsa smoothie SERVES 2

1 cup coconut water or water 21/2 cups diced pineapple, fresh or frozen 1 cup firmly packed baby spinach 11/2 tsp finely chopped red onion, plus more to taste 2 tbs chopped cucumber 1/ 4 cup finely chopped coriander 1 tsp finely chopped jalapeno chilli, plus more to taste 2 tbs freshly squeezed lime juice, plus more to taste pinch of finely grated lime zest

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pinch of natural salt, plus more to taste 1 cup ice cubes (none if using frozen pineapple) natural sweetener (optional) 1 Put all of the ingredients into your blender in the order listed and purée for about 1 minute, until smooth and creamy. Tweak the flavours to taste (you may want more onion, jalapeno, lime juice, salt or sweetener, depending on the ripeness of your pineapple). @womensfitnessau

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Coming up

roses

When Jamie Oliver’s nutrition blogger releases a cookbook, you know it’s going to be good. Jody Vassallo is also a food stylist, yoga teacher and health guru.

She shares the rosiest recipes from her new book Beautiful Food

Strawberry, almond and rose friands MAKES 6

1 cups almond meal cup icing sugar, plus extra 1/ 3 cup cornflour cup gluten-free plain flour tsp baking powder 5 egg whites 2 tsp rose water tsp ground cinnamon finely grated zest of 1 lemon 100ml olive oil 5 strawberries, thinly sliced 10 whole almonds, sliced

For more of Jody’s healthy and nourishing Ayurvedic recipes, pick up a copy of her book Beautiful Food (Harlequin, $39.99).

1 Preheat the oven to 190˚C. Grease six 125ml friand tins and 104

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line each with baking paper.

2 Put the almond meal, icing sugar, cornflour, flour and baking powder into a bowl and mix to combine. Stir in the egg whites, rose water, cinnamon, lemon zest and olive oil.

3 Divide the mixture between the prepared tins and top with the strawberries and almonds.

4 Bake for 20 minutes, until a skewer inserted in the centre of the friand comes out clean.

Allow to cool in the tins. Dust with extra icing sugar to serve.

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A delicate twist on traditional chai tea

Cooling rose and vanilla chai SERVES 4

8 dried edible rosebuds 1 tsp fennel seeds tsp green cardamom pods 2 cinnamon sticks, halved 1 vanilla bean, split in half lengthways and seeds scraped 2 cups organic milk or milk of your choice

Rose and pistachio cake

INTERVIEW SAMERA KAMALEDDINE PHOTOGRAPHY JARED FOWLER

SERVES 8

250g butter, softened cup coconut sugar finely-grated zest of 1 lemon 2 tbs rose water 4 free-range eggs 1 cup ground, unsalted pistachio nuts 1 cup almond meal seeds of 1 pomegranate small handful of mint leaves 50g pistachio nuts, coarsely chopped, to serve coconut yoghurt, to serve SYRUP Finely grated zest and juice of 2 lemons cup coconut sugar 1 Preheat the oven to 180˚C. Grease and line a 22cm x 8cm loaf tin with baking paper.

2 Cream the butter and sugar until pale and creamy; add the lemon zest and rose water and beat to combine. Gradually

add the eggs, beating well after each addition. Add 2 tablespoons of the ground pistachios and almond meal to prevent the mix curdling.

3 Fold in the remaining nuts.

Pour the mixture into the prepared tin and bake for 45 minutes, until a skewer inserted in the centre of the cake comes out clean.

TO MAKE SYRUP 1 Put the lemon zest and juice into a small saucepan, add the sugar and stir over low heat until the sugar dissolves. Bring to the boil and cook, without stirring, over high heat until the syrup is reduced by half.

2 Pour the syrup over the cold cake for best absorption.

3 Decorate with pomegranate seeds, mint and chopped pistachios and serve with the coconut yoghurt.

1 Using a mortar and pestle, pound the rosebuds until roughly crushed, then transfer to a large saucepan.

2 Coarsely crush the fennel

Quick minute with Jody “Ayurveda is all about … eating food for your body type and the appropriate season. The recipes in Beautiful Food are designed to help people understand a little bit more about how to do this simply.”

“Roses are cooling … so they’re best used in the hotter months. Or, if you’re a hot Ayurvedic pitta type you can use them more regularly to help temper a little of your fieriness.”

“Jamie Oliver doesn’t really give advice … I love that about him. He simply encourages me to follow my passion.

When I’m considering doing something new he’ll ask me, ‘If you had a magic wand, what would you do?’”

“Using fresh ingredients is the most important thing … simple things like adding some grated lemon rind or a big handful of chopped herbs to a dish can bring it alive.”

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seeds and cardamom in the mortar and pestle. Don’t go crazy – you don’t want a powder. Add to the pan, along with the cinnamon sticks and vanilla bean and seeds.

3 Pour in 2 litres of water and bring to the boil over high heat.

Reduce the heat to low and simmer for 1 hour, until the liquid has reduced by half and is a deep brown colour.

4 Add the milk and simmer for 30 minutes. Strain and cool.

Serve warm or chilled.

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Shop it like it’s HOT nutrition labels y ck tri g in er ph ci de et rg Fo these delicious and load your eco tote with gurus love food staples Aussie health

Ricardo Riskalla Founder of RawFit PT (rawfit.com.au)

LEMONS “Part of my daily juice, they’re cheap, versatile and uplifting. I like to make super-rich green juices and add lots of lemon to mask the bitter taste.”

SPIRULINA “Spirulina’s been a staple in my diet for two decades. It’s rich in chlorophyll, which increases the body’s intake of oxygen, revitalising your body and mind.”

BANANAS “Banana is my thing.

Rich in potassium, it helps with fluid retention and hydration. I’m totally addicted to it.”

Meg Thompson

Naturopath and nutritionist (mywholefoodromance.com) DANDELION ROOT TEA “This rich, slightly bitter tea is fantastic for the liver, digestive function and as a stand-in for coffee. I start my day by adding a little milk and a touch of honey for a delicious tonic.”

KOMBUCHA AND KEFIR “Fermented beverages are game-changers! Rich in healthy bacteria, these probiotic drinks

SEA SALT “Sea salt contains minerals our body craves. Buy Celtic or Himalayan salt as they have electrolytes that replenish lost minerals and maintain muscle function. I sprinkle some on whatever I’m making.”

Andi Lew

FORAGE PALEO CEREAL “Full of nuts and seeds, this cereal is wheat-, gluten- and

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Former pole vaulter (amandabisk.com)

DATES “Full of iron, B vitamins, potassium and antioxidants, they’re perfect when I feel like something sweet.”

EGGS “They’re an awesome source of choline, which helps send messages between your muscles and brain.”

BUCKWHEAT “It’s rich in protein, good fats and fibre.

I use it to make porridge with berries.”

Wellness coach and author of Real Fit Food (andilew.com) COCONUT FLOWER NECTAR “Just like honey but better, it’s a paleo food that makes the best healthy sugar alternative.

It’s great on pancakes.”

Amanda Bisk

detoxify your body and are super refreshing. I mix them with fresh juice for a pick-me-up.”

sugar-free and rich in calcium and magnesium. A great breakfast food on the go.”

COCOFRIO ICE-CREAM “A dairy and sugar-free ice-cream made of coconut which is full of good fats so you stay fuller for longer. My fave is salted caramel.”

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Hayden Quinn Chef and co-owner of The Cube Gym (thecubegym.com.au)

MACA POWDER “I was put onto maca by a lifeguard mate.

I find this superfood helps with recovery as well as my over-active adrenal glands.”

Lorna Jane Activewear label founder and author (lornajane.com.au)

SAUERKRAUT “I love this addition to my lunch bowls.

Fermented foods are good for the guts!”

TOMATOES “They taste great and contain lycopene which is crucial for cardio devotees who may be low on antioxidants after a sweat session.

I look for pesticide-free and buy organic, locally grown.”

PEANUT BUTTER “I’m addicted to peanut butter. I add it to protein balls and incorporate it into a soup with sweet potato. It’s high in protein so it’s perfect for fuelling a strength or yoga session.”

KALE “This green veggie tastes delicious in smoothies, salads or as chips, but also cleanses the liver’s detox pathways to keep blood flowing and skin glowing.”

Sarah Wilson

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES; JODY PACHNIUK; THINKSTOCK

Author of I Quit Sugar (iquitsugar.com) SAFCOL TINNED TUNA “Tuna can be added to steamed veggies for an easy lunch. Safcol is recommended by Greenpeace and comes in extra-virgin olive oil, not nasty polyunsaturated oils.”

SWEET POTATO “A staple of mine – it’s versatile and makes a great low-GI carb to fill up on.”

Michelle Bridges

Founder of Michelle Bridges 12 Week Body Transformation (12wbt.com) SALMON “I love that I can taste the goodness in salmon. It has omega-3 fatty acids to boost brain function and vitamin D, plus as a protein, it repairs muscles used during training.”

BLUEBERRIES “These berries are my favourite superfood. A great

WATERCRESS “Often overlooked, watercress is packed with vitamin K which is essential for healthy blood flow during and post exercise.”

“Blueberries are a great snack or sweet treat containing flavonoids and antioxidants, which means sharp reflexes and slow cognitive decline”

ORGANIC FROZEN PEAS “There’s rarely a meal that can’t be improved with frozen peas. They’re a veggie best eaten frozen – it stops the breakdown into non-nutritious starches.”

ORGANIC MEAT “At the supermarket I look out for meat almost at its use-by date – it’ll often be 20-50 per cent off.”

snack or sweet treat containing flavonoids and antioxidants, which means sharp reflexes and slow cognitive decline.”

Alicia Coutts

Olympic swimmer NATUREEGG SIMPLY EGGWHITE “I use this every morning to make a yummy breakfast omelette.”

SCOTCH FILLET STEAK “Nice, lean meat that’s not only tasty but a good source of protein.”

CHOBANI YOGHURT “High-protein and low-fat, I have it after the gym instead of protein powders.”

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NOURISHING First came cool activewear, now comes delish healthy recipes. Lorna Jane Clarkson shares some of the treats from her new cookbook

sweets Chocolate, banana and almond yoghurt pops MAKES 6 1 cup unsweetened Greek-style yoghurt 2 tbs natural almond butter 1 tbs pure maple syrup 2 tbs cacao powder 1 small banana, sliced thinly 1 Mix half the yoghurt, almond butter and half the maple syrup in a bowl.

2 In another small bowl, combine the remaining yoghurt with the remaining maple syrup and sifted cacao powder.

3 Using the tip of your fingers, carefully press banana slices on the insides of 6 x cup ice-block moulds.

Layer almond mixture and cacao mixture into moulds, alternating which mixture you start with. Push in sticks.

4 Freeze for 3 hours or until firm.

Homemade raspberry and hazelnut chocolate MAKES ABOUT 20 PIECES

1 Preheat oven to 170°C. 2 Place nuts and coconut on an oven tray; roast about

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3 minutes or until browned lightly. Let it cool.

3 Place cacao butter in a medium heat-proof bowl set over a medium saucepan of simmering water (don’t let water touch base of bowl). Stir cacao butter until melted. Remove from heat; stir in sifted cacao powder, honey and salt.

4 Pour cacao mixture onto a baking paper-lined tray. Sprinkle with nuts, coconut and berries.

Freeze for 30 minutes. Break into pieces; store in freezer.

COMPILED BY SAMERA KAMALEDDINE

cup coarsely chopped hazelnuts cup flaked coconut 1 cup cacao butter, chopped finely cup cacao powder cup raw honey or pure maple syrup pinch Himalayan pink salt cup fresh or frozen raspberries

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Lorna on…

Food: “There’s such a strong connection between what we eat and how we feel, look and perform each and every day. If you want to achieve the most in life, you have to fuel your body with the best food possible.”

Fitness: “Make exercise a non-negotiable part of your day. Whether it’s a walk, strength training or even gentle stretches, make a promise to yourself to move your body every single day.”

Business: “Never give up! Every single setback strengthens your determination, teaches you something and defines your purpose.”

Watermelon cake SERVES 8

For more good-for-you recipes, pick up a copy of Lorna’s new Nourish: The Fit Woman’s Cookbook ($44.99, lornajane.com.au).

1kg large round piece of seedless watermelon 1 lime 2 tsp raw honey 2 cups ricotta cheese 3 medium fresh figs, quartered or halved 2 tbs roasted unsalted shelled pistachios, coarsely chopped cup loosely-packed fresh small mint leaves 2 tsp raw honey, extra to drizzle before serving

1 Remove skin and rind from watermelon, keeping the flesh as a whole round piece.

2 Using a vegetable peeler, peel rind thinly from the lime. Cut lime rind into long, fine strips. Juice lime; reserve 2 tablespoons juice.

3 Combine lime juice and honey in a small bowl; stir in ricotta.

4 Place watermelon piece on serving plate; spread on ricotta mixture. Top with figs; sprinkle with nuts, mint and lime rind.

5 Drizzle watermelon cake with extra honey before serving; cut into wedges.

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Eating out:

s t n e m i d n co

BONUS

Use the free viewa app to scan this page to your phone and take it with you when you’re eating out.

ST E E R C L E A R

O KAY O P T I O N

B EST C H O I C E

HOLLANDAISE SAUCE A single serve of this butter-and-yolk heavy sauce over your eggs can result in an unhealthy amount of fat.

L GHT SOY SAUCE While soy sauce is low in kilojoules and free of fat, it’s still exceptionally high in sodium, so try to stick with light varieties.

EXTRA VIRGIN OLIVE OIL You can’t go wrong with this salad dressing!

One to two tablespoons per day is a perfect healthy addition to your diet.

WHOLE EGG MAYONNAISE Oily mayo is almost pure fat, so it’s a condiment that should be left off your sandwich.

PESTO This flavoursome sauce is high in fat, but has the nutritional benefits of heart-healthy pine nuts.

CHILLI SAUCE This guilt-free option may even increase your metabolic rate slightly. If you can handle it, the hotter, the better for you.

A OLI The mix of oil, garlic, mustard and egg yolk makes it another fat-packed sauce.

No wonder it’s so moreish.

OMA O SAU It does contain some added salt and sugar, but it’s also a rich source of the p l tioxidant lycopene.

VINEGAR Whether it’s apple cider, red wine or balsamic, vinegar is low in kilojoules and may even improve blood glucose control.

TARTARE SAUCE Sure, the mayo-and-lemon combo adds the yum factor to fish and chips, but it also increases the fat content of the meal.

GRAVY As gravy’s made using the fat from meat, it’s not a good nutritional option, but it can be quite low in kilojoules.

MUSTARD Made from the seeds of the mustard plant with a little salt and lemon juice, this low-kJ sauce contains the antioxidant selenium.

vinegar on the side. Pour it over and oil e oliv for ask t jus , ng ssi dre hy alt For a he your salad, with a dash of salt and pepper, to give your greens a taste-kick.

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PHOTOGRAPHY BAUER SYNDICATIONS; CORBIS; THINKSTOCK

WF nutritionist Susie Burrell separates the better choices from the fat bombs

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W REGISTER NO

B.CC OM . AU HEALTHANDWW B #HEALTHAND

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S N O I S S E S E FR E !

D N E K E E W ALL

T DAY 4 H & R SU U AT

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H 5T OCTOB Y ER DA

JOIN THE EDITORS OF YOUR FAVOURITE MAGAZINES FOR A FUN WEEKEND OF FREE WORKSHOPS, SEMINARS, DEMOS AND GIVEAWAYS. IT’S TIME TO GET MOTIVATED, HEALTHY AND HAPPY.

10AM – 5PM, FORECOURT OF ST MARY’S CATHEDRAL, SYDNEY

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Join our leading professionals and special guest speakers for tips, cooking demonstrations and insights on how to achieve a healthier body and mind SATURDAY 4TH OCTOBER 12.30PM FINDING A HEALTHIER YOU PANEL DISCUSSION Three-time Olympic medallist Matt Welsh, Women’s Fitness resident GP and health expert Dr Claudia Lee, and Bupa’s accredited dietitian Rebecca Hall will be on hand to share their expert tips and answer your burning questions about health and fitness. This event is a must!

SUNDAY 5TH OCTOBER 1.30PM BUPA FAST & FRESH COOKING DEMONSTRATION WITH THE AUSTRALIAN WOMEN’S WEEKLY Rebecca Hall, a Bupa accredited dietitian, will reveal how a few healthy ingredients can be used to can be used to create three delicious, fast meals. You’ll also get a chance to taste them yourself! Plus, a food expert from The Australian Women’s Weekly will share cooking tips and tricks.

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Bring out your inner radiance with our experts’ natural skincare advice and make-up tutorials SATURDAY 4TH OCTOBER 11.30AM NATIO MAKEOVER SESSION WITH THE AUSTRALIAN WOMEN’S WEEKLY Join The Australian Women’s Weekly’s beauty and health director, Kelly Baker, and Natio to hear about the latest beauty trends and tricks.

Learn how to create an effortless, natural summer NQQM DCUGF QP VJG Ć‚XG $U VJCVoU $$ ETGCO blush, bronzer, brows and balm.

SUNDAY 5TH OCTOBER 2.30PM NATIO SKINCARE SESSION WITH WOMAN’S DAY Natio and Kristy Bradley, beauty editor at Woman’s Day, team up to answer all your skincare questions. Find out how your complexion changes with age, the best way to use masks and serums, why it’s worth using a toner, plus much more.

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From top toning workouts to internal health, our experts will GPUWTG VJCV [QWoTG Ƃ IJVKPI Ƃ V for whatever life throws at you

SATURDAY 4TH OCTOBER 12PM KEEPING AUSTRALIA HEALTHY WITH PILATES Pilates improves flexibility and encourages relaxation, even in the most stressful of situations. Dr. Reddy’s Flora Balance, a probiotic designed to help you maintain healthy wellbeing, brings you this Pilates session to boost your body naturally.

SUNDAY 5TH OCTOBER 12.30PM GLOW FROM THE INSIDE OUT WITH GOOD HEALTH

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What’s a probiotic? Do you need one?

Join Good Health’s beauty editor Yasemin Trollope and our health expert as they demystify the information around gut health and digestion, and reveal how you can create and nurture your healthiest body.

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Your Personal Best Hats on

WORDS SAM BAILEY STYLING LEDA ROSS HAIR MAKIKO NARA/WALTER SCHUPFER MANAGEMENT USING KEVIN MURPHY MAKE-UP MARIJA KOPILAS/WALTER SCHUPFER MANAGEMENT MODEL KATE/FORD WEARS GINGER & SMART TOP, $279; ZARA JACKET, $69.95; MARCS SHORTS, $139; STYLIST’S OWN HAT; PETITE GRAND NECKLACE, $139; NIXON WATCH, $89.99, FROM SURF DIVE ‘N’ SKI; ASOS WRAP BRACELET, $15.13

We declare the sun-seeking season officially open, which means it’s time to invest in ray-protecting headwear. A study from the Cancer Council has found only 45 per cent of adults slap on hats to prevent skin cancer. The culprit behind such a low stat? That would be dreaded hat hair. Not that it should be an excuse, when you can fix the prob easily with these wonders…

The volume powder: Sprinkle on your roots to boost flat strands. Kevin Murphy Powder Puff, $35.95

The styling spray: Fudge beach babe locks quickly with a spritz and scrunch of Toni & Guy Casual Sea Salt Texturing Spray, $15.99.

The emergency brush: Because a preened mane always makes you feel better. Keep this mini bamboo brush in your bag for a post-hat sitch.

The Body Shop, $9.95

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Ready, set,

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BEACH! You’ve got your workouts sorted. Now here’s your bikini-ready beauty checklist

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ST E P 1:

Brush works

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“Dry body brushing before your morning shower stimulates lymph flow and toxin removal and helps to combat cellulite,” reveals Dee Davies from the Clear Skin Clinic in Double Bay, Sydney. “It also sloughs away dead cells that can make your skin dry and scaly.” For top results, do it every day.

T R Y:

THE STEAL Eco Tools Loofah Bath Sponge (2), $2.95, can lather your body wash to buff and cleanse.

THE MID-RANGE The handmade and biodegradable Eco Max Body Brush (3), $16, is great for your body and the environment.

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THE LUXE BUY Eco Max Back Brush (4), $29, from Venustus, has an extra-long handle to make brushing hard-to-reach zones, like your back, a breeze.

Hydrea London Dry Skin Brush (1), $29.95, is easy to hold in the palm of your hands to target trouble zones, such as hips, tummy and thighs.

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ST E P 2:

The scrub stuff

“Exfoliating takes the benefits of body brushing to the next level,” says Davies. “Grab a quality body scrub and massage it all over your body twice a week, following the same movements and direction as you would with your brush.”

Aside from the aforementioned awesome effects, you get the added bonus of improved absorption of your body lotion and treatment products and an all-round better result on fake tan application.

T R Y:

THE STEAL Natio Wellness Body Scrub (2), $18.95, contains apricot seed powder to buff away debris and dead cells, plus pure pomegranate to repair and promote new skin cell production.

THE MID-RANGE Grown Alchemist Purifying Body Exfoliant (3), $33.95, sloughs away congestion with pearl proteins, while a blend of ylang ylang, peppermint and geranium

oils improve skin tone and texture. Use it twice weekly.

Clinique Sparkle Skin Body Exfoliating Cream (1), $50, polishes rough skin zones like knees, ankles and elbows, but is soft enough to use all over (except for the face and neck) to reveal soft, glowing skin.

THE LUXE BUY Éminence Organic Skin Care Cucumber Mint Sugar Scrub (4), $74, has the bonus benefit of soothing and cooling the skin, thanks to revitalising cucumber and mint.

A cucumber mint scrub that soothes and cools

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ST E P 3 :

Moisture moves

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Caviar for your skin – seriously!

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It’s very important that you moisturise all over after every shower.

“Do it after you’ve towelled off, but while your skin is still slightly damp (for best absorption),” advises Davies.

T R Y:

THE STEAL Palmer’s Cocoa Butter Formula Rapid Moisture Spray Lotion for Instant Cooling (4), $9.99, is great for the less limber – or lazier – among us as the easy-to-use quickly-absorbing spray means no part of your body will be unreachable. It also contains aloe vera to help cool the skin and vitamin C to deeply moisturise.

Pure Tan Pure Moisture Coconut Body Crème (5), $27.95, uses organic extra virgin coconut oil to deliver smooth, supple skin in seconds.

THE MID-RANGE Antipodes Delight Hand and Body Cream (1), $34, delivers a potent blend of botanical oils to

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hydrate the skin and fight free radical damage, which makes it your best summertime pal.

Laura Mercier Eau Fraiche Verbena Gel Body Moisturiser (2), $45, is perfect for warmer weather as it absorbs instantly, without greasiness, and leaves a crisp, fresh scent on the skin.

THE LUXE BUY La Prairie Skin Caviar Luxe Souffle Body Cream (3), $355, will leave your bod feeling silky with a delicious combo of skin-firming caviar and caffeine, exfoliating willow bark and moisturising shea butter. ❯

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Fabulously firm

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Yes, only regular exercise will deliver a washboard tummy, shapely thighs and buns of steel, but there are advanced firming formulations that work from the outside. The result?

“Your newly toned muscles appear more defined and sculpted,” says Davies. Bikini, here you come!

T R Y:

THE STEAL Nivea Firming Body Lotion Q10 Plus (4), $9.99, will keep your skin looking taut and feeling supple as its powerful antioxidants repair cells and enhance moisture absorption.

THE MID-RANGE Philosophy Amazing Grace Perfumed Firming Body Emulsion (3), $45, tightens and plumps the skin with its hydrating mix of vitamin E

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and collagen-boosting vitamin C. Talika Back UP 3D Effect Ultra Serum (2), $76, creates a push-up effect for your butt. It tones, lifts and contours curves, and minimises the appearance of cellulite.

THE LUXE BUY Sunday Riley Liquid Diet Water Weight Reducing Body Treatment (1), $125, temporarily drains excess fluid for a more refined silhouette.

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It ’s Caffeine in your lotion? in the ingredient of choice cellulite-busting products

ST E P 5:

Crush cellulite

“Again, it’s about diet and exercise, but a bit of external help in the form of a cellulite-busting cream never goes astray,” says Davies. Targeting trapped fat and fluids, expect your cellulite cream to have either a warming, cooling or tingling effect on the skin, thanks to stimulating ingredients like caffeine, chilli or capsicum. Apply it daily to affected areas.

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THE STEAL Avon Solutions Body Cellu-Break Double Action Cellulite Lotion (3), $29.99, combats problem skin by kick-starting lymphatic circulation and boosting cell metabolism.

THE MID-RANGE BioElixia Body Shaper Cellulite Contour Crème (2), $59, uses caffeine to drain cellulite and retinol, vitamin C and green tea to rejuvenate the skin and improve its elasticity.

Elemis Cellutox Active Body Oil (1), $69, cleanses the body from toxins with its fusion of sea buckthorn, sea fennel, juniper and lemon,

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leaving you with less lumps and smoother skin.

THE LUXE BUY Babor Body Cellular Ultimate 3D Cellulite Lotion (5), $124, will help banish bumps by strengthening connective tissues and activating fat breakdown, thanks to a complex mix of hexapeptide 39, forskolin and caffeine.

Dermaroller Beauty Mouse (4), $250, is based on professional skin needling. This handheld device is rolled over cellulite-affected areas to help stimulate the skin and improve microcirculation. As it does so, tiny needles create microchannels to better enable your products to penetrate.

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ST E P 6:

Banish bacne TRIED & TESTED:

Acne on the body (bacne!) can be annoying, uncomfortable and, well, just un-fun. Create a detoxifying soak at home by using essential oil infused bath salts, designed to draw impurities from the skin.

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WORDS SHONAGH WALKER ADDITIONAL WORDS JAYMIE HOOPER PHOTOGRAPHY CARLOTTA MOYE/ BAUER SYNDICATION STILL-LIFE PHOTOGRAPHY SEVAK BABAKHANI & RODNEY MACUJA

WF beauty editor Shonagh walker trialled the cellulite treatments that support a healthy and active lifestyle First up was a treatment called Sleek Skin ($1,000 for 10 treatments). It’s a device that uses noninvasive Energy Wave Therapy (EWT) to minimise cellulite. A handheld device is run over the area to deliver the EWT and vibrate the skin’s connective tissue.

This apparently improves blood flow, and helps to flush away the bumpy build-up that causes that dimpled look.

My trouble zone is my tummy, so I had it done there. I noticed a difference straight away, and over the next few days. It really seemed to smooth the area out.

The next treatment I tried – and loved – was the Body Boost Bed ($130 for a single session; $990 for a package of 10).

I laid in a body pod and listened to my own music while Light Emitting Diodes (LEDs) and a unique multi-frequency system stimulated my body’s regenerative processes by delivering energy to the cells.

I fell asleep during the 30-minute treatment.

Afterwards, my skin looked firmer and more radiant. I didn’t notice a huge change in cellulite zones, but the other benefits made up for it!

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(1), $45, is loaded with marine extracts, horse chestnut and exfoliating salts.

THE LUXE BUY Venustus Organic Ready-Set-Go Body Wash (4), $149, is a one-litre lush wash infused with essential oils of lemon-scented eucalyptus, bergamot, pink grapefruit, lemon and geranium. Lather with a shower sponge for extra cleansing and exfoliating benefits.

T R Y:

THE STEAL Ahava Natural Dead Sea Mineral Bath Salts (2), $12, nourishes and energises your bod.

The Aromatherapy Co. Therapy Range Detoxifying Bath Salts (3), $18.95, combines mineral salts, geranium and palmarosa oils.

THE MID-RANGE Molton Brown Seamoss Stress Relieving Hydrosoak

ST E P 7:

Get your tan on

“A layer or two of fake tan can make skin appear instantly firmer and your silhouette more slender,” reveals Davies. “I call it the ‘Five Kilos Thinner in Five Minutes Effect’!”

Don’t go overboard, though – you want trim, not tandoori.

A daily moisturiser with low levels of tanning agents will give you that sun-kissed (and most importantly) natural glow.

T R Y:

THE STEAL Palmer’s Cocoa Butter Formula Natural Bronze Gradual Tanning Moisturiser (3), $12.99, makes it pretty hard to mess up your tan. The spray also contains coconut oil to leave your skin hydrated.

Model Co Natural Tan Self-Tan Lotion (4), $14.95, packs an antioxidant punch to protect your skin from sun damage as well as delivering a streak-free, luminous shade.

THE MID-RANGE St. Tropez Gradual Tan Firming 4 in 1 (2), $49.95,

combines subtle tanning with a skin-firming bonus for a double whammy of body love.

Michael Kors Liquid Self Tanner (1), $55, will have you looking like a golden goddess in under an hour with its fast-acting formula. Did we mention it smells like heaven, too? That’d be from the subtle sandalwood and floral scent.

THE LUXE BUY Sisley Self Tanning Hydrating Body Skin Care (5), $120, feels like a moisturiser when it glides on, leaves the skin with a velvety finish and creates a lovely golden glow.

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WorldMags.net THE ZIP DETAIL

Cotton On Body crop top, $19.95; Nike leggings, $60; Calvin Klein Color watch, $220; Sage Rider bracelet, $120; Model’s own earrings (worn throughout).

TOP OF THE CROPS Whichever way you want to spin it, you’re guaranteed a hit in this season’s crop tops

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THE GRAPHIC PRINT

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Calvin Klein Performance crop top, $59.95; H&M shorts, $24.95; Nike waist-pack, $20; Calvin Klein Color watch, $220; Spalding ball, $49.99.

THE CLASSIC FIT

Nike crop top, $50, shorts, $50, and bag, $110; Monster headphones, $223.99;

By Charlotte beaded bracelet, $59, and cord bracelet, $89.

PHOTOGRAPHY DAVE WHEELER STYLING LEDA ROSS MODEL KATE/CHIC HAIR & MAKE UP RACHAEL BROOK/DLM FASHION ASSISTANT STEPHANIE FOWLER

THE LUXE PICK

Tully Lou crop top, $75; H&M shorts, $14.95; Nike jacket, $140, from Stylerunner; Le Specs sunglasses, $69.95; Stylist’s own whistle.

THE BRA CROP

H&M sports bra, $29.95; Mosmann shorts, $18.95; Nike jacket, $110.

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Quench thirsty skin

Dry skin’s gonna love the new Neutrogena Hydro Boost skincare range. The four-product line-up including Eye Roll-On (1), $19.99, Water Gel, Gel SPF 15 (2), and Night Concentrate (3), $24.99 each, promises 24-hour moisture, thanks to high quantities of hyaluronic acid, the skin’s natural hydrating molecule.

PUMP UP THE VOLUME Sachajuan Volume Powder, $40, solves all your flat-hair woes. A simple spritz on your roots delivers mega volume and keeps oil at bay for days.

Use on dry hair after styling , or in between shampoos to extend the life of your blow-dry.

of the best roseh

Beauty beat

Great for scars, stretch marks and general ski this wonder oil deserves a permanent place in your beauty kit

ts All the prettif ying produc th! you’ll be coveting this mon

SCRUB UP! Essano Rosehip Certified Organic Body Oil with Pomegranate Antioxidant Oil, $27.99 Promotes elasticity and radiance and drenches skin with moisture.

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Palmer’s Cocoa Butter Formula with Vitamin E Skin Therapy Oil for Face with Rosehip Fragrance, from $9.95 Rosehip oil is blended with sweet almond, sesame and coconut oils, to name a few.

Added vitamin C and retinol amp up the skincare benefits.

Rosehip Plus Certified Organic Skin Boost Roll-On, $14.95 Designed for fine lines around the eyes, this de-puffs and delivers antioxidant and moisturising oils to problem zones.

From the file of products good enough to eat comes Vered Organic Botanicals Le Chocolat Citrus Foaming Face Scrub, $62. With coco absolute, rosewood, pink grapefruit, lemongrass, sandalwood, organic sugar and organic vitamin E, it sloughs away dead cells and debris as it hydrates and revitalises your complexion.

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Added benefits

Blemishes and zits aren’t anyone’s favourite thing, so we breathed a sigh of relief when the new Proactiv+ three-step skincare system happened across our desks! It’s Proactiv, but a reformulated version that contains Smart Target technology, which delivers the active benzoyl peroxide straight to pores for maximum benefits. The range includes a Skin Smoothing Exfoliator (1), Pore Targeting Solution (2) and Complexion Perfecting Hydrator (3), $34.99 for the set, and promises to deliver results within 30 days of twice-daily use.

EDITED BY SHONAGH WALKER PHOTOGRAPHY GETTY IMAGES STILL-LIFE PHOTOGRAPHY RODNEY MACUJA

COUTURE COIFFURE Finish your ’do with Kerastase Paris Couture Styling Baume Double Je, $38.

It delivers flexible hold with softness and a natural look.

Bronzed babe

The best way to apply bronzer? Lightly sweep your brush over the product, tap a few times to shake off excess powder then draw the number three, starting from the middle of your forehead, taking it down to the centre of your nose, then out to your temple and along the jawline. Repeat on the other side and be sure to blend well. Try it out with the new Natio Blush & Bronze palettes, $19.95 each, available in Sunkissed (1) and Rosy Glow (2) shades.

HERE COMES THE SUN

Yep, summer is just around the corner, so make sure you stock up on your SPF. Cetaphil’s new Suntivity range features options for oily and sensitive skin types, as well as kids’ and after-sun options. We’ll be slathering on the Ultra-Light Lotion For Body And Face SPF 50+ For Very Sensitive and Oily Skin, $20.95, when the rays hit this season.

HELLO HAPPY HAIR

True or false: dry hair is unruly and difficult to manage? We’re willing to bet your answer is a resounding ‘true’. Here’s a solution for thirsty locks: Slick the entire contents of Hello Hair Hydrating , $15, through touch-dry hair. Pop shower cap and relax for 30 minutes e the coconut, argan and almond oils their moisturising thing. Rinse away e mask to reveal smooth, shiny and asy-to-style strands. Done!

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TRIED & TESTED:

Ed coordinator Jaymie Hooper heads to Jurlique to tackle a bunch of skin concerns

What is it? Jurlique Ultimate Signature Facial What’s it for? The beauty of a Jurlique facial is that it’s tailored to your needs. After a consultation my therapist Lia decided to target my post-inflammatory hyperpigmentation (aka PIH) woes, but further investigation uncovered dehydration, too.

How long? 90 minutes What happened?

Lia started with a brush clean to boost my circulation. As a girl with sensitive skin I was a little wary of the brush, but its gentle vibrations and soft bristles left my face feeling fresh. Next, my pores were softened and opened to prepare for a brightening treatment: an enzymatic exfoliation mask to promote cell renewal. There was a little tingling sensation (which Lia assured me was normal) and soon the mask was removed to make way for a soothing hydration treatment.

With a relaxing back massage thrown in, I was close to snooze town.

Results: My skin felt super soft and squeaky clean, but what really impressed me was how hydrated it remained.

Why get it? You’ll leave with glowing skin and smelling of roses!

How much? $150

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Sensitive issue Stuck with delicate skin? Here’s how to ďŹ nd relief

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Our fave sensitive skin choices

REDNESS, DRYNESS, TIGHTNESS, STINGING and even eczema and dermatitis … these are the symptoms of sensitive skin.

There are plenty of culprits. Incorrect product use, cold temperatures or a shift in temperatures, or a neglectful diet and lifestyle (put down the processed, packaged foods). Stress is a huge factor, too, because it messes with your immune system.

“Stress breaks down the skin’s protective barrier, which means we don’t heal as well,” explains dermatologist and psychiatrist Dr Amy Wechsler.

What can you do? Firstly, try to stress less (a big ask, we know). Make sure your exercise routine is calming you down, and consider adding an extra yoga class to your schedule. As for the nasty symptoms, here’s how to deal with them...

1 Avene Micellar Lotion Cleanser and Make-up Remover, $30.95. This removes make-up, gently cleans the skin and tones, without stressing it out.

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2 Clinique Redness Solutions Soothing Cleanser, $38, and 3 Daily Relief Cream, $90.

Part of a product line targeting redness associated with flushing, sensitivity and rosacea, these use probiotic technology to quell flare-ups.

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4 Caroline’s Skincare Caroline’s Cream, $19.95.

Apply daily all over to keep your skin well moisturised, or to provide relief to extradry skin zones, patches of eczema, psoriasis, dermatitis or otherwise sensitised skin.

Dry skin alert!

Watch how you’re cleansing. “Over-cleansing removes the skin’s natural protective lipid coating,” says dermatologist Dedee Murrell. “The skin becomes like a sieve, and it lets irritants through, like dust or mites, fragrances, or chemicals.”

Also, skip soap- or detergent-based cleansers.

“They’re designed to strip greasy things out of the skin, but a certain amount is meant to be there for protection and hydration.” Instead, use a hydrating cream or balm, which will help to reinforce the skin.

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Stinging skin

WORDS SHONAGH WALKER ADDITIONAL WORDS JAYMIE HOOPER PHOTOGRAPHY CORBIS STILL-LIFE PHOTOGRAPHY RODNEY MACUJA & SEVAK BABAKHANI

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This usually happens when you go overboard on active ingredients like AHAs or retin A. It can also occur when you use harsh scrubs or misuse a scrub (you shouldn’t press hard!).

Again, stick with mild cleanser, choose products with fewer ingredients and avoid anything containing alcohol for less chance of stinging action.

The pain usually comes as a package deal with itching. “Don’t scratch or rub,” stresses Murrell.

“It further damages the skin and sets off immune reactions.” Synthetic fabrics have to go, too. “Cotton is less likely to irritate than a fabric like nylon.”

6 Caroline’s Skincare Caroline’s Wash, $19.95.

With botanically-derived ingredients, this low-irritant skin conditioning wash can be used on dry skin as well as eczema, dermatitis and acne.

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Redness and rosacea

“Rosacea is over-reactive blood vessels,” says Murrell. It’s triggered by both internal emotional and external environmental stress and you’ll recognise it by reddening of the cheeks, nose and sometimes neck and chest. It can even lead to couperose (permanent broken capillaries).

“Establish the triggers,” advises Dr Wechsler.

“It could be sleep deprivation, alcohol, spicy foods, or hot liquids. Steaming your skin is a culprit, as is smoking. Anti-redness creams will help.”

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9 Kosmea Rescue Balm, $29.95. With potent anti-inflammatory properties, this organic balm is great for dry patches and itchy areas.

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10 Clarins Gentle Day Cream for Sensitive Skin, $69. This instantly soothes sensitivity as it infuses the skin with moisture. It minimises redness and protects the skin against environmental stress.

11 Dr Roebuck’s Everyday Rash, $15.95. Free from nasties, like sulphates and synthetic fragrances, this cream will ease redness, calm irritations and repair skin.

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7 Dermalogica Ultra Calming Super Sensitive Shield SPF 30, $62. With UltraCalming Complex to reduce redness, irritation and inflammation, this also provides maximum UV protection without leaving a chalky film on your face.

8 Dermalogica Ultra Calming Redness Relief, $64. A blend of natural earth minerals work together to calm any redness.

Eczema and dermatitis

These symptoms can be exacerbated by allergies to ingredients, long hot showers and harsh winds. “In bad cases, see a dermatologist and get a prescription cream,” says Dr Wechsler. “Otherwise, bump up the use of unscented moisturiser and use whole milk as a compress on affected areas.

“Also, cleanse your skin less and use products with a neutral pH. Moisturise after every shower.”

5 Jurlique Fruit Enzyme Exfoliator, $50. A liquid alternative to a scrub, this uses enzymes to gently nibble away at dead cells, while hyaluronic acid infuses moisture into the skin.

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Sunshine state Streetwear, don’t care. This summer we’re channelling the chilled-out style cred of Newport Beach, California

H&M, $24.95

TIP:

Multitask your wardrobe – denim t shor ts and statemen as rk wo lly tees tota spor tswear.

Billabong, $49.99

We Are Handsome, $285

Triangl, $69.95

Nixon, $69.99, from Surf Dive ’n’ Ski Vanishing Elephant top, $50; Evil Twin shorts, $79.95; Asos jumper, $60, and snakeskin wrap bracelet, $15.13; Stylist’s own socks, roller skates and earrings; Neff watch, $49.99, from Globe; Petite Grand necklace, $139, thin purple bracelet, $139, gold bangle, $147, and charm bracelet, $154. (All jewellery worn throughout).

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WorldMags.net Quay, $45

Swatch, $80

Abrand, $99.95

Seafolly, $34.95

TIP:

Layer like a (tennis) player with a crop to p and vest combo. Th e flash of skin keeps your fashion game interesting.

Asos dress, $147.06; Local Supply sunglasses, $59.95; Stylist’s own black stone ring; Petite Grand thin ring, $88 (for set of three).

STYLING LEDA ROSS STILL-LIFE STYLING JESS PECORARO STILL-LIFE PHOTOGRAPHY WILL HORNER MODEL KATE/FORD MODELS HAIR MAKIKO NARA/WALTER SCHUPFER MANAGEMENT USING KEVIN MURPHY MAKE-UP MARJA/WALTER SCHUPFER MANAGEMENT

Bonds, $34.95

May the Label, $149

Adidas, $130, from Styletread

Life with Bird crop top, $295; H&M vest, $49.95; Motel skirt, $52; Stylist’s own visor.

WF shot on location at Newport Beach, California (visitnewportbeach.com).

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in the making

Deputy editor Samera and fashion editor Leda give us a behind-the-scenes tour of this month’s fun fashion shoot at Balboa Island, Newport Beach, California So many bikes, so many colours!

You might not want to mess with Samera when she’s armed…

Our model Kate was a newbie to ’s roller sk ates, so it lucky we were on hand to prop her up

Found! Leda plays with a cute puppy between takes

Samera and photographer’s assistant Chad cosy up for a “date” on the ferris wheel

Samera and Leda tak e a Mustang for a spin (they wish…)

That’s a wrap! So long, Balboa Island

Turn to page 126 to see the end result!

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ILLUSTRATIONS THINKSTOCK

Touch-ups s tw be een take esh keep Kate fr

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YOUR NUMBER ONEAR,

HEAR FROM JULIANNE

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Birthday gift

t s o o B e e r F !

R E D A E R Y R E FOR EV WorldMags.net

TO CELEBRATE THE INTRODUCTION OF KALE in two new limited-edition green drinks in the already hugely popular Lean and Green range, Boost is offering every WF reader a free Green Boost* of their choice.

Their great-tasting green smoothies and juices are just what you need when you’ve pushed yourself a little too far.

It’s the perfect pick-me-up!

To redeem your FREE Medium Green Juice or Smoothie

*Terms and conditions: Available on medium-sized Green Boost range only. Offer

valid 11 September 2014 – 9 October 2014. Jar and straw shown for illustrative purposes only. Open to Australian Residents. One redemption, per customer, per day. Please see boostjuice.com.au/privacy-policy for location of Boost Juice’s privacy policy. Not valid with any other offer including VIBE Club. The promoter of this offer is Boost Juice Pty Ltd (ABN 11 092 165 681).

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please present this voucher at the counter of your nearest Boost Store!

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Get Moving

Check out

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Holiday time isn’t so fun if your to-do list is leaving you anxious. A survey from UK company Teletext has found 43 per cent of travellers experience pre-holiday tension and spend more time planning their break than they do actually enjoying it. Sound familiar? Maximise your chillax time by following these tips.

Easy packing: Let someone else take care of the checklist by heading to packinglistonline.com.

Count it down: Get excited by crossing the days off in your diary in the lead-up to your trip.

Work it out: Don’t let your exercise fall by the wayside! Keep moving to release stress hormones.

Wind it up: Allocate one ‘travel admin’ day to get everything organised, so it doesn’t feel like an ongoing battle.

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’s

2014 best Australian retreats

We’ve searched the country for the ultimate pamper destinations. Here are this year’s favourites…

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Best luxe indulgence The Spa at Saffire Freycinet Where is it: Coles Bay, Tas First impressions: A dreamy oasis of timber, stone, gently-tinkling water features and cocoon-like treatment rooms.

Why we love it: You’ve probably heard by now that Tassie’s become quite cool.

And Saffire Freycinet is a big part of that.

The lodge itself is a stingray-shaped beauty whose ethos of sophistication without pretension extends to its spa, which is small but beautifully formed.

Many therapies take place on a huge slab of reclaimed Huon pine, fashioned into a wondrous treatment table, with stones from the glorious pink granite of the nearby Hazards mountains incorporated into several spa experiences. It’s the epitome of modern Australian luxury.

Signature spa range: Saffire by La Gaia, Natura Bissé and Vagheggi.

Must-try experience: The aforementioned Hazards Heated Stone Relaxation massage lets you experience the two things that make Saffire Freycinet a standout: a massage using warmed stones from the mountain range that dominates the view from every window, and a facial using La Gaia’s bespoke range.

We also love…

Spa Qualia, Hamilton Island, Qld

Tropical perfection within Hamilton Island’s beautiful Qualia resort.

The open-air pavilions invite the tropical breezes into treatments, which focus on indigenous ingredients using Sodashi and Li’tya. There’s morning vinyasa yoga and naturopathy, too.

Timeless Spa at Emirates Wolgan Valley, NSW

Where else in the world can you spa as an albino wallaby hops by? The retreat’s setting is pure drama: surrounded by craggy sandstone and ancient valleys, the spa is a modern-day marvel with private plunge pools.

Best healthy menu Gwinganna Lifestyle Retreat Where: Tallebudgera Valley, Qld First impressions: You’ll feel on top of the world relaxing in 200 hectares of lush Australian hinterland and rainforest with ocean views of the Gold Coast.

Why we love it: This Eco Tourism Certified retreat dishes up fresh, local and organic meals, with much of the produce harvested from the on-site garden.

Signature spa range: Phyt’s, Li’tya and Subtle Energies.

Must-try experience: The Mala Mayi body rejuvenation treatment with its Aboriginal-inspired scalp massage.

We also love…

Lake House, Daylesford, Vic

Check in here to stroll amongst the fresh seasonal produce that gets plated up at the renowned restaurant, or ramp up your culinary skills at a cooking class.

Bells at Killcare, Central Coast, NSW

If the designer cottages don’t lure you, the healthy food will. Produce is grown in the estate’s garden, while a cooking school is hosted by the head chef. ❯

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Gwinganna’s coconut fish

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Best get-fit focus Eden Health Retreat

Where: Gold Coast Hinterland, Qld First impressions: Offers a nurturing and pretension-free attitude to exercising.

Why we love it: The rainforest valley it calls home fosters a helpful sense of disconnection, while the mountainous terrain is ideal for cardio time.

Signature spa range: Thalgo and Kerstin Florian.

Must-try experience: The Slim and Sculpt treatment is a fitness massage that uses red algae, green coffee and potent yerba mate to break up cellulite.

Yoga at Eden Health Retreat

We also love…

Cabarita Ocean Health Retreat, Kingscliff, NSW Just 12 suites means Cabarita delivers a very personal approach to fitness goals in a glorious beachside locale.

Pinetrees Lodge Wellness Week, Lord Howe Island, NSW

Yoga teacher Charlotte Dodson presides over twice-daily classes, plus there’s also snorkelling and mountain climbing.

We also love…

Best nature retreat

The Spa at Barnbougle, Tas

Silky Oaks Lodge

Where: Mossman, Tropical North Queensland First impressions: The lodge is a natural wonder within a natural wonder, overlooking the Mossman River and surrounded by World Heritage-listed Daintree Rainforest.

Why we love it: There’s something very pure about Silky Oaks Lodge.

Perhaps it’s the sense of being cuddled by the ancient rainforest canopy. Or maybe it’s the reverence with which treatments are performed at the lodge’s Healing Waters Spa. Regardless, this peaceful place draws on the Daintree – the world’s oldest

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intact rainforest – for inspiration, and the result is a spa getaway with a restorative, spiritual focus. As well as the Vichy shower, steam room and the usual spa menu, there’s an extensive range of crystalhealing options and bodywork with a focus on energetic rebalancing.

Signature spa range: Sodashi.

Must-try experience: Nature at its most wondrous seems to call for something different in a spa treatment. We love the Rainbow Spectrum Chakra Balance, which starts with a cleansing of your heart chakra using the Herkimer Diamond Quartz and ends with the sound of harmonic chimes and a body massage using Sodashi oils.

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The windswept golf-course complex prides itself on being a therapeutic retreat as much as a pampering escape, offering hypnobirthing classes and naturopath-prescribed personal wellness regimens.

Injidup Spa Retreat, WA

Stay in one of 10 sleek villas overlooking a dramatic arc of Western Australian beach. The personalised spa menu is customised to what you need on any particular day.

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Best girlie getaway Spa Q at QT Gold Coast

Healing aquatic therapy in the private pool

Where: Surfers Paradise, Qld First impressions: A funky spa within a good-time Goldie hotel.

Why we love it: Because it’s fun with a capital F. The only thing that’s serious about this place is the quality of the treatments. Spa Q celebrates the brassy beauty of the Gold Coast with a raft of treatments designed to appeal to every sun-seeking visitor.

It’s all about getting your princess on, from a stint in the unisex hammam (that’s a Turkish bath) to lolling about in the faux-fur-lined yellow loungers.

Close your eyes and think of Miami.

Signature spa range: Uspa.

Must-try experience: The 90-minute organic coco cream wrap, which begins with a ground-rice exfoliation and ends with a scalp massage as your skin drinks in warm cocoa butter and vanilla-scented coconut oil. Come on, it’s the Goldie.

We also love…

Peppers Mineral Springs Hotel, Daylesford, Vic

The hotel’s four-bedroom Villa Parma is perfect for a girls’ weekend.

Enjoy twilight bathing at the Mineral Spa (Friday and Saturday nights only) where floating beds with receding floors give the sense of being in a hammock of warm water.

Spa Q, Port Douglas, Qld

It’s slightly less of an extrovert than its Gold Coast cousin, but not much.

The Far North Queensland version of Spa Q is still flamboyant by nature, with a retro vibe, coolkitch aesthetic and reef-inspired treatments. A ton of fun in the sun.

Spa Q in the Gold Coast

Best for body cleansing

Golden Door Health Retreat and Spa Elysia Where: Hunter Valley, NSW First impressions: An oasis of health in the heart of the pretty Hunter Valley, with peaceful, clean-lined villas, an invigorating daily program, and Australia’s largest day spa Elysia.

Why we love it: They just get it.

Golden Door has been supporting guests back to optimum health for 10 years, constantly tweaking their exercise program and wellness seminar options as they go. You can dip your toe in the water with a weekend retreat, or go the whole (paleo-approved, cashew-creamtopped) enchilada with a week-long immersion in activity, education, spa treatments and wellness consultations.

You’ll probably drop inches but, above all, you’ll leave with a strong sense of empowerment.

Signature spa range: Babor.

Must-try experience: Watsu (essentially an in-water massage).

There are so few chances to experience the healing aquatic therapy here in Australia, and Spa

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Elysia’s purpose-built private pool is bliss for a float with benefits.

We also love…

Aurora Spa at The Prince, Melbourne, Vic

This gem makes an art form of bodywork via its specialist steamroom treatments. The must-book is the Kitya Karnu: private steam room, mineral salt, full-body exfoliation, scalp and hair treatment, and finished with an energy rebalance. Yup, ridiculous.

Pinctada Cable Beach, Broome, WA

The treatment menu is inspired by Aboriginal Dreamtime and based on native botanicals. The lovely infrared dry floats and warm-water sea salt body buff emphasise the feeling of rebirth a cleanse can foster. ❯

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Best yoga retreat Eco Beach

Where: via Broome, WA First impressions: A gloriously isolated glamp 130 kilometres from Broome, where the red dust of the Kimberley meets the clear Indian Ocean.

Why we love it: If the goal of yoga is to quieten the mind, then noise of any kind should really make no difference.

But in this age of endless connectivity and stressed-out city-centric lives, sometimes it just helps to get away from it all. Enter the green-minded Eco Beach, which is bliss for yoga fans seeking silence and solitude with their spiritual contemplation. Even if you’re not coming for one of their regular yoga retreats, the daily yoga classes held overlooking the ocean in the Dragonfly pavilion will have you centred in time for check-out.

Signature spa range: Broome’s own Hidden Valley Handcrafts organic skincare.

Must-try experience: Mud ’n’ Bubbles. It’s not technically a treatment, rather a rite of passage that sees guests first exfoliate their skin with wet Indian Ocean sand, before covering themselves in therapeutic mud sourced from the mangroves of nearby Jack’s Creek while enjoying a glass of bubbly.

We also love…

The Byron at Byron, Byron Bay, NSW

If haute-hippie Byron Bay doesn’t inspire a renewed commitment to a daily yoga practice, nowhere will. The Mind Body Soul package teams yoga with meditation, daily green smoothies, massage and spa treatments. Tick, tick, tick.

Wellness Retreat at Palazzo Versace, Gold Coast, Qld

The luxury hotel launched its first Wellness Retreat this year, designed to get your healthy mojo back on track. It included yoga, body love seminars, healthy cooking classes and Aurora Spa treatments.

Best budget package Hepburn Bathhouse and Spa

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We also love…

Solar Springs Retreat, Bundanoon, NSW

A 1920s guest house turned country club turned basic-but-accomplished health retreat with an invigorating daily schedule, including bushwalking, archery and yoga.

Peninsula Hot Springs, Fingal, Vic

A hot-springs centre that marries communal bathing with views, yoga and a globally-roaming roll call of treatments.

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The pool at Hepburn

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PHOTOGRAPHY GETTY IMAGES

Where: Hepburn Springs, Vic First impressions: An airy bathhouse that celebrates its history as the region’s original spa retreat.

Why we love it: Communal mineral pools including relaxation and salttherapy options, amazing submerged spa couches and steam rooms that mean you can soak solo or with friends.

Signature spa range: La Gaia, Thalgo and Eminence Organics.

Must-try experience: Keep it simple with a stint in the private aroma steam room, followed by a mineral bath.

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T his floating massag e table is pure bliss

Best for day-spa pampering Crown Spa at Crown Towers

Must-try experience: Without a doubt it’s the Ocean Dreaming Massage. Your massage table is positioned to float on the Coral Sea, surrounded by fish, while warmed oils are used to coax the stresses from your muscles. Yes, please.

Where is it: Melbourne, Vic First impressions: This is the gold standard of day-spa indulgence.

Why we love it: Every single detail of Crown Spa, within the glam Crown Towers hotel, smacks of luxury: acres of marble, heavy velvet drapes of the guest lounge, exceptional wet area, and adjoining hair salon for post-treatment blow-dries. It even has an in-house cosmetic physician. This is the kind of place you want to spend the day in. Start with a workout in the gym, move into the Aqua Retreat wet area for the hammam and rainshower, relax with a White Caviar Illuminating facial (exclusive to Crown), and finish with a gel-pedi.

Signature spa range: La Prairie.

Must-try experience: The Aqua Retreat tasting plate combines time in the mosaicked wet area with six mini-sized La Prairie products.

We also love…

We also love…

Bannisters’ blissful position on a headland overlooking the beaches below inspires its day-spa offering. The cliff-top cabana can be as open to the elements as you choose, and the thoughtful menu includes unexpected gems, such as Tibetan healing rituals.

Views, nurturing Li’tya indigenous treatments, a eucalyptus-scented pool, and private Armit Hamman Body Polishes using Rhassoul clay and pure rosewater from Morocco.

Best romantic break One & Only Hayman Island Where is it: Great Barrier Reef, Qld First impressions: Regardless of whether you arrive by the luxury launch transfer or take the chopper from Great Barrier Reef Airport, the first glimpses of Hayman’s privateisland locale will always dazzle. A brand new fitness centre helmed

by Bodyism founder and celebrity trainer James Duigan (who’s worked with Elle Macpherson and Rosie Huntington-Whiteley) is the icing on the cake.

Why we love it: Um, let’s see.

Privacy is one thing. That Whitsunday warmth another. The fact you can do a yoga class in the rainforest, a TRX class in the gym, boot camp on the beach, hike with your beloved to the island’s highest peak and then spend the afternoon enjoying a couple’s clay mineral wrap and hot stone massage mounts a good case for best fittwosome break bar none. The new Luc Espace salon means blow-dries on tap in time for a romantic dinner, while the beach villas with private heated pools and direct access are the definition of a tropical treat.

Signature spa range: Amala.

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Bannisters, Mollymook, NSW

Empire Retreat, Yallingup, WA

The Spa at The Darling, Sydney, NSW

Isika Spa at Crown Perth, WA We’re sold on the Chakra-balancing pedicures and residential retreats but it’s the fitness offering, centred on Crown’s Miami-style pool club, that really seals the deal at Isika.

The Empire might be in the middle of the Margaret River wine region but it avoids all those grape-inspired treatments. Instead the Eastern-flavoured luxury day spa and minimalist rooms are set around a restored farmhouse.

Crown Spa

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On the move Get out there and explore

the world!

Tread lightly

Powder power

Want to work on your technique before you hit the Northern Hemisphere slopes this season?

Practise your tricks at Australia’s first indoor artificial snow surface, PowderPak Park, near Melbourne. It’s just as fun for experienced riders and beginners looking for some winter thrills. facebook.com/PowderPakParks

So many states, so many opportunities to combine holidays with scenery and fitness. The latest addition in the Great Walks of Australia group is the Scenic Rim Trail

by Spicers in South East Queensland.

The new four-day guided walk is a moderate-intensity adventure that covers approximately 29.5 kilometres of forests, volcanic plateaus, escarpments and mountains in the foothills of the Great Dividing Range.

Spend two nights in plush safari-style tents and the final night at Spicers Peak Lodge, meaning not just hiking but the chance to mountain bike, play tennis and round things out with a treatment at Spa Anise. scenicrimtrail.com

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SO MUCH BAGGAGE The good folk at Hard Graft are forever coming up with clever pieces to take with you on the road. They recently collaborated with B&O Play to create headphone accessories. Their leather straps add buckets of personality to even the most nondescript compact cameras. And now it’s the First Edition travel bag. Okay, yes, it’s an investment piece but why blend in on the baggage carousel when you can make a statement in Italian leather and wool. Re-process camera strap, $164, and First Edition travel bag, $1,165, hardgraft.com

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Smoothed operator

That winning combo of lank, oily locks meets a serious case of frizz is cabin pressure’s unique gift to travellers. So all hail the new Bumble & Bumble Hairdresser’s Invisible Oil range, which includes shampoo, conditioner and heat/UV protective primer. All products feature six lightweight oils that restore your tresses to glory. Even better, it’s available in a potent travel kit. $49, from meccamaxima.com.au

World party It’s technically a children’s educational toy but we think keen travellers could simultaneously push out some squats while dreaming of their next destination using Hugg-A-Planet’s super-cool soft globe.

There are 600 destinations on which to focus; that’ll have your glutes ready for Machu Picchu in no time. $59.95, naturebaby.com

BALI HIGH(ER)

Rimba Jimbaran Bali, set within the grounds of Ayana Resort and Spa, ups the ante with the opening of six rooftop treatment rooms. The vibe is private and relaxed, with an emphasis on services that make you feel at one with nature. Take the shuttle to Ayana for priority access to Rock Bar for cocktails and you’ve been sufficiently sc and kneaded. rimbajimba

Point break

PRICES CONVERTED TO AUSTRALIAN DOLLARS

Conscious carry-all Kuwait-born designer Sophie Anderson’s brig ht bags are handmade in collaboration with the Wayuu women of Colombia. You’ll feel good on your next beachside break knowing that the bags create weaving work for 600 women. $350, from Easton Pearson

All at sea

If you like your hotels with a party vibe, then make a beeline for the new Mondrian London at Sea Containers when next in Blighty. The hotel offers River Thames and city views from a winning location that’s a mere hop, skip and jump from Southbank’s many pleasures, including the Tate Modern art gallery.

The riverside path that passes the hotel encourages a dose of cardio to ease your jet lag; the all-glass upper floors, including rooftop terrace and Dandelyan bar, encourage posing, preening and erasing the memory of the long flight via a cocktail list inspired by the botanicals of the British countryside. morganshotelgroup.com

Only 10 surfers are allowed on the famous left-hand break at Sumba, Indonesia on any one day. Check in at the reborn Nihiwatu resort and you’re guaranteed to be one of them. Isolated, pristine Sumba is the alternative Bali. Nihiwatu is all about the waves, and what you do on them: surf the famous break, snorkel, dive, stand-up paddle, kayak, or just look at the water from the treatment rooms of the jungle spa. Yoga takes place to the sound of the waterfall at the creek-side yoga pavilion, and the resort has just unveiled nine new villas, all built by local people, with private pools and sandy-floored bathrooms. One for the bucket list. nihiwatu.com

Dear diary

Yeah, yeah. Why write when you can document your entire trip via an Instagram feed?

Well, permanence for one. Privacy for another. An Organised Life’s new limitededition Travel Journal is a trusty travelling partner crammed with plenty of room for documenting your adventures as well as helpful touches, including a world map, your own personal Travel Bucket List, calendars and a section for recording important details, such as travel insurance contacts and vaccination records. Old school in the best possible way. $35, anorganisedlife.com

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a f o s n o i s s Confe

D E L I FA Y N N U B W SNO Can a snowboarding holiday in Lake Tahoe cure a serious allergy to cold weather? WF’s Lizza Gebilagin hits Nevada’s scenic slopes to find out

I ONCE LIVED IN TORONTO. A city whose -20°C temperatures I only withstood because I was in love with a Canadian. After that year abroad – and relationship – came to an end, I swore off sub-zero climes forever. I’d stomped through enough dirty slush, thank you very much. I wouldn’t be doing that again.

All this comes back to me as my plane flies over a landscape I never expected to see: a cluster of neon lights illuminating the desert of Reno side-by-side the snow-capped mountains of Lake Tahoe.

It’s been eight years since I’d imposed the lifetime ban on the white stuff … and I’m happily lifting it for this rare sight.

Before you glide, you must fall

Reno calls itself “the biggest little city in the world”. After Las Vegas, it has the largest population of any Nevada city, and just like Vegas, its appeal to American visitors is that gambling is legal. There are 24 casinos within Reno’s 274.2km2 borders (for a local comparison, Adelaide is 1,827km2 and it only has the one establishment). But, for international travellers, the big draw card is the airport’s proximity to the winter sports wonderland of Lake Tahoe.

A quick 25-minute drive away from the chorus of pinging slot machines are the fields at Mount Rose. The only sound here is the swoosh of skiers and snowboarders as they glide down the runs. Oh, and me, squealing with laughter as I fall on my butt after a failed attempt at stopping, snowboard stuck to my boots and unable to get up without the assistance of my instructor Roland. I’m the only one in his class, which is lucky because I seem to have left all my coordination skills at the airport; the other beginners are in the skiing group.

Apparently the rest of the tourists got the memo I missed: snowboarding is a lot harder to get the hang of. But, Roland assures me, once you get over the initial steep learning curve, it’s easy.

Easy, huh? I take the lift to one of the green hills (quick colour guide: green is for beginners; blue for intermediate; diamond for advanced; double diamond for crazy people) to see where two hours of learning how to glide, turn and stop (kind of) has gotten me. The result? My heart’s beating in my throat as I’m speeding down the hill, falling on my butt harder and faster, while my skiing friends gracefully pass me by. I decide to wait for them at the bar. The man behind the wooden-panelled counter

Lizza leads the way on a virgin snowshoe walk

“The only sound is the swoosh of skiers and snowboarders as they glide down the runs. And me, squealing as I fall!”

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ke Outdoor fire pits ma cosy the snow seem so

PHOTOGRAPHY GETTY IMAGES

QUICK TIPS Where to stay: In Reno, the Atlantis (atlantiscasino.com) has an award-winning spa. In Lake Tahoe, the Hyatt Regency (laketahoe.hyatt.com) has an outdoor hot tub. Bliss.

Where to play with snow: Local fave Mount Rose (mtrose.com) and Heavenly Mountain (skiheavenly.com) are musts.

Try snowshoeing with Tahoe Adventure Company (tahoe adventurecompany.com).

When to go: Between mid-November and May. February is ideal.

How to get there: I flew Hawaiian Airlines (hawaiianairlines.com.au) to Honolulu, then caught a connecting flight to Reno.

For any info I’ve missed, visit travelnevada.com.

makes me a hot alcoholic apple cider.

I guess there’s an upside to winter after all.

That night, we drive through the cliff-side roads which wind around the shoreline of Lake Tahoe, until we reach our accommodation, the Hyatt Regency. The AAA four diamond-rated resort is luxe cabin living for those who like their outdoor pools with heated decks, surrounded by posh fire pits where you can roast smores (a traditional campfire treat made of marshmallows and chocolate, squished in between two biscuits). It’s also for people who love desserts that imitate nature. Take the pine cone-inspired Baked Tahoe at Lone Eagle Grille, a buckwheat brownie topped with torched Tahitian vanilla ice-cream toffee. If I can’t glide like a snow bunny, I’m at least going to eat like one.

The run to success I wake up the next morning determined to give this snowboarding thing another go.

I load up on energy with a kale omelette at the Hyatt’s Sierra Cafe and get ready to take on Heavenly Mountain. Just like yesterday, I’m the only one in the snowboarding class. Today’s instructor is Danny, a former boilermaker from the

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UK, who tells me that his worst day at work now is still way better than his best day in his last job. I can already tell he’s going to be a great teacher.

Three hours later and that steep learning curve is conquered. I can stop!

I can glide down a green run smoothly, forwards and backwards! I can get off a chairlift without tripping over my instructor’s snowboard! Success is mine!

I’m no ski expert (can you tell?), but I feel like I’m being spoilt on my first big snow trip with so many long beginner runs to practise on. It’d probably take me much more time to ace snowboarding if I’d first tried this sport closer to home.

Overnight, there’s heavy snowfall.

When day breaks, the world is coated in white and with it, a feeling of serenity. We drive out to Spooner Lake to try a special kind of hiking, called snowshoeing. I attach the racquet-like snowshoes beneath my runners and head into the forest. There’s no stomping through dirty slush here, instead I’m the first person in our group to walk through untouched, five-inch-deep snow, surrounded by pine trees decorated with ice crystals. It’s beautiful. And I realise in that instant that my long-held aversion to the cold has been cured. @womensfitnessau

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STYLE

AWARDS

2014

ELLE FERGUSON AND TASH SEFTON, THEY ALL HATE US

ELLE

AMANDA SHADFORTH, ORACLE FOX

KATE WATERHOUSE, KATEWATERHOUSE.COM

Principal sponsor

NICOLE WARNE, GARY PEPPER

WORTH OF PRIZES

MARGARET ZHANG, SHINE BY THREE

TOTAL PRIZE

VALUED UP TO

$5,000

THE FIRST-EVER ELLE AUSTRALIA ST YLE AWARDS ARE JUST AROUND THE CORNER AND WE WANT YOU TO VOTE FOR 2014’S BEST BLOGGER. To be in the running to win, simply vote for your favourite blogger from our list of finalists at ELLE.com.au/style-awards.

THE MAIN PRIZE A trip for two to the Byron At Byron Resort And Spa, including return flights from the winner’s nearest capital city, two nights’ accommodation in a one-bedroom suite, buffet breakfast, a $150 restaurant voucher and beauty pack.

Plus, a stylish DS Line car by Citroën will be provided during your stay to allow you to explore the region at your leisure.

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ELLE.COM.AU/STYLE-AWARDS Terms and conditions: Competition opens August 25, 2014, at 12.01pm and closes October 20, 2014, at 11.59pm. Open to Australian residents only. One entry per person permitted. To enter and for full terms and conditions, visit ELLE.com.au. See bauer-media.com.au/privacy/ for location of Bauer Media Privacy Policy. The Promoter is Bauer Media Pty Ltd (ABN 18053273546). Authorised under permit numbers: NSW LTPS/14/03624; Vic 14/4129; ACT 14/01596; SA T14/831.

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LIZ M C LEISH, STREET SMITH

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Winding Down

Megan liked to start each day with a dose of flower power

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Weekend warriors

If you feel like you’re wasting your weekends away washing, shopping for groceries and vacuuming (yawn!), you’re just like one in five Aussies who dedicates almost half their weekend to non-leisure (aka non-fun) activities – and feels the mega guilts if they don’t. The research from TFE Hotels also found one in five of us regularly calls in sick on a Monday, thanks to feeling deprived of those precious days off. This weekend, ditch the chores for an hour to indulge in the sweet stuff – take a soak, read a book or have a nice cuppa – for more aahs than blahs come Monday. It’s not the end of the world if that ironing pile waits a little longer…

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HOW TO SLEEP

Forget warm milk and counting sheep, add these to your nighttime rituals

like a log !

Stretch it out

WF yoga expert Charlotte Dodson recommends this pose: “Swing your legs around so they’re facing vertical up the headboard and your back is flat on the bed, chin tucked into your throat. Breathe deeply in the pose for 5-20 minutes.”

Wash sheets with oil

Sneezing messing with your snooze?

Allergy-proof your chambers by washing sheets weekly using a product that contains essential oils, like eucalyptus or tea tree.

Go bananas

Chomp down on a banana before bed ’cause they contain amino acid tryptophan, which converts into serotonin (the calming hormone) and gives sleep regulation a big old boost.

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Lap up lavender

Wesleyan University in the US found those who smelled lavender each night before bed had a deeper sleep. Keep a bunch by your bedside or massage a scented oil into your temples. We love Jurlique Lavender Body Oil, $32, jurlique.com.au.

Create a soundscape Mindlab International studied women’s heart rates, breathing and brain activity to find the number one relaxing song. The winner was an eight-minute tune called “Weightless”, by the British Academy of Sound Therapy in collaboration with English musical trio Marconi Union. So find it on YouTube and hit repeat on this slumber-inducing track for instant zzzs.

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Perfect your position “Sleeping on your tummy is a no-no,” says WF chiropractor Kate Wood. “It creates strain on your joints, discs and soft tissues surrounding the neck and low back.” For an ache-free slumber, try lying on your back with a pillow under your knees or on your side with a pillow between your legs. These two positions offer top alignment for your spine. @womensfitnessau

WorldMags.net What’s your pillow personality?

Get passionate

There’s nothing like a brew of passionflower to wind down after a crazy-hectic day. “It’s an instant sleep aid for when your mind is racing or you feel restless,” says naturopath Cassie Mendoza-Jones.

Passionflower tea, $5.25, planetorganic.com.au

Uncomfortable mattresses are keeping 70 per cent of Aussies awake, according to the Ikea National Slumber Survey. To find the right one, “lie down on your back and push your hand through the gap between the mattress and the small of your back,” says Ikea bedroom expert William Kane. “If the mattress isn’t pushing against this area then it’s not supporting you.”

Gel

You’ll need this to cool you down if you tend to toss your sheets off during the night. TRY: Gel Pillow Pad, $39, linenparties.com

Latex

An excellent choice if you like a firm, supportive pillow that will last for many sleeps to come. TRY: Dentons Latex Pillow, $115.95, davidjones.com.au

Try hypnosis

This suggestion isn’t as weird as it sounds. Hypnotherapist Katherine Ferris (sydneywellbeing.com) says when under hypnosis, brainwave activity assumes a similar state to the one you’re in just before you fall asleep. Ferris recommends having several sessions with a hypnosis practitioner to practise breathing and body relaxation technique, which you can then eventually do on your own. Or download an app, like Deep Sleep and Relaxation Hypnosis by Mindifi, free on iTunes and Google Play.

Jot it down

Check the label

Some medication for high blood pressure and depression can play havoc with sleep. If you’re concerned, speak to your doc and suss out alternatives that won’t affect shut-eye.

WORDS SAM BAILEY PHOTOGRAPHY GETTY IMAGES

Scrub up

You’ve been told that time in the tub is an instant way to bring on the sleep fairy, but why does it work?

Taking a warm bath before you hit the sack raises your temperature, and as it cools down, your body immediately relaxes.

Read up

Find out how other troubled sleepers are curing the prob, like former insomniac Janet Kinosian.

She shares how she took back control of her sleep in the book The Well-Rested Woman (Red Wheel/Weiser, $16).

Tense up

Look for support

Feather/down

Perfect if you want a soft pillow to snuggle into as you fall into dreamland.

TRY: Duck Feather and Down Pillow, $50, target.com.au

Relax fit

“A diary helps reveal whether your sleep is impacted by social/work commitments or by a sleep disorder,” says Sleep Health Foundation researcher Cassie Hilditch.

“Try to capture at least one-to-two weeks of your regular routine, including work days and weekends.”

We’re big fans of this diary: 365 Days Journal, $29.95, kikki-k.com.

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… and then release.

Progressive muscle relaxation is an easy exercise to practise in bed when counting sheep just ain’t working. Set aside 15 minutes, isolate each muscle in your body, tense for five seconds then consciously relax again. The relaxation response will kick in, promise.

Work it

Those who exercise (even at night) sleep better than those who don’t, according to the National Sleep Foundation. After studying over 1,000 people, 76 to 83 per cent of those who exercised were found to report very or fairly good sleep versus those who didn’t.

You know the drill: lace up those trainers and break a sweat.

Switch the lights We’d all be lying if we didn’t admit to a sneaky Insta scan before bed, but that blue light from our screens, as we know, is a definite sleep saboteur. Fix it by downloading f.Lux to your iPhone or iPad – it adapts your screen to mimic the lighting of that time of day, so your circadian rhythms stay on track and your melatonin production (needed for shut-eye) isn’t sabotaged.

Munch on magnesium Load up your grocery basket with magnesium-rich foods like leafy greens, pumpkin seeds, brazil nuts, beans and fish.

Magnesium hydrates, relaxes muscles and most importantly helps GABA receptors switch off the brain so we can rest up.

Schedule it

Make sleepy time a priority and set yourself an alarm to go to bed (yep, like the one you set to wake up). That fifth Game of Thrones episode will still be there in the morning, so wouldn’t you rather feel chirpy than “Just rolled out of a medieval sword fight”-type yuck? @womensfitnessau

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Your meditation

t a e h c heet s Want to learn how to meditate but don’t know where to start? Allow us to show you the easy road to calm

YOU KNOW IT’S GOOD FOR YOU. You’ve resolved to start for the last three years. But whenever you sit down to meditate, you Just. Can’t. Switch. Off. Don’t worry, use our simple meditation guide to troubleshoot your issues and get on the path to inner peace, pronto.

What’s the point?

Do you want more focus in your life? How about less stress and better brain power as you age? These are just a few good reasons to clear some space for meditation.

“Meditation is the practice of focusing awareness – in short, being fully conscious of the here and now,” says meditation expert Andy Puddicombe (headspace. com). “It can help you achieve better clarity and less stress and impacts all areas of your life, from relationships to work and sex.”

And scientists agree. Studies link meditation to everything from lessened pain perception to better moods, improved immunity and better quality sleep.

Forget the stereotypes

Creating a regular meditation habit doesn’t mean trading in your fun pass and signing up for a life as a mantra-chanting hippie.

It can coexist with modern life, says Puddicombe. “Most people associate it with sitting in a lotus position and this isn’t the case at all,” he explains. “There are lots of different ways you can meditate, but one of the simplest methods is ‘mindfulness’ – the intention to be present and engaged in whatever is happening.”

The best bit? You can do it anywhere.

Buddhist monk Thich Nhat Hanh recommends getting mindful as you wash the dishes, treating each bowl or plate as 146

“an object of contemplation”. Switch off autopilot and focus on the task at hand to appreciate the moment.

Don’t try too hard

It’s common to think meditation is about clearing your mind and creating a still, silent space within. But it’s not the point.

As Puddicombe says, “Meditation is about stepping back to get a different perspective, rather than stopping thoughts altogether. It just so happens that when you do this, the mind naturally quietens down.”

3 of the best meditation tools Kick-start your practice with these helpful resources

The app: Simply Being ($1.29, iTunes; $1.10 Google Play) Whether you’re after a quickie or 20-minute sesh, Simply Being has you covered with its mix of guided meditations. You choose your background music, too. Think: ocean breeze, running streams and calming nature calls.

The website: theguided meditationsite.com Head to this online wellness mecca for a dose of all things mind-y. It’s loaded with meditation walkthroughs, music downloads, free articles and plenty of tips to help you relax, heal and breathe.

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The book: Why Mindfulness is Better than Chocolate

by David Michie (Allen & Unwin, $26.99) It’s a hard case to argue, but Michie has us convinced with his intro to mindfulness. Beginners will understand why it’s the best thing since a Mars Bar slice.

@womensfitnessau

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Relax fit

Ready to try it?

Puddicombe’s 10-minute meditation is a really easy way to get started with your practice.

1 2 3 4 5 6 7

Get settled: Find a quiet space where you can relax.

Breathe deeply: Unfocus your eyes, gazing softly into the middle distance.

Check in: Gently observe your posture and notice the sensations of your body.

Scan your body: Turn your mind inwards and observe any tension or discomfort.

Observe the breath: Don’t make any effort to change it, just observe the rising and falling sensation that it creates in your body.

Allow your mind to be free: Spend 20-30 seconds sitting. You might be inundated with thoughts and feelings – whatever happens is fine.

Prepare to finish: Become aware of your physicality, the chair beneath you, where your feet touch the floor, your hands in your lap.

So if your mind wanders to Ryan Gosling’s torso when you meditate, acknowledge your thoughts and let them go.

Hey, it’s okay!

WORDS PENNY CARROLL ADDITIONAL WORDS JAYMIE HOOPER PHOTOGRAPHY CORBIS

If you’ve tried before and given up, thinking you’re no good at this meditating caper, we have news for you: you’re totally normal.

“It’s very common for a mix of emotions to come up when you’re trying to meditate, from feeling out of control, stressed, excited, not having focus, wanting to fidget or not feeling anything at all,” says Puddicombe. “As long as you’re in the process of mindfulness, you’re doing it just fine! The aim is to acknowledge that you feel distracted and gently bring your attention back to breathing – with a little practice, the sense of calm will begin to increase.”

Think little and often

Like any habit, it’s best to start small with meditation. Don’t go in expecting to reach enlightenment after an hour’s practice – you’ll more than likely end up disappointed.

Instead, think of it as a muscle you want to strengthen. “Certainly at the beginning, it’s beneficial to do shorter sessions, but more frequently,” recommends Puddicombe.

To start with, set aside 10 minutes a day. It could be on your morning commute or during your lunch break. Sit in a chair with your back straight and your hands in your lap. Then relax...

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WorldMags.net TOTAL CONFIDENCE! LOSE THE HANG-UPS, LOVE YOUR BOD

OCTOBER 2014

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PHOTOGRAPHY KRISTINA SOLJO STYLING JESS PECORARO HAIR & MAKE-UP SAMANTHA POWELL/2C MANAGEMENT MEG WEARS COUNTRY ROAD TOP; COTTON ON PANTS

Meg Mason, WF columnist and creator of selfdiagnosed diseases, tries to cure a snacking condition I HAVE A LOT OF HOBBIES, but my favourite one is inventing medical conditions and then diagnosing myself with them. It’s different from straight-up hypochondria, because hypochondriacs only think they have all diseases, whereas I definitely do. I made them up, after all, the way other hobby enthusiasts make ceramic clowns or hand-tooled leather book covers.

Creating diseases – that I turn out to have – is my version of scrapbooking.

Just last week, I discovered (and immediately realised that I suffer from) a syndrome which finally explains why, despite the fact I work out six days a week, sleep nine hours a night and drink more water in a day than a whale swimming with its mouth open, I’m still not quite where I want to be, fitness-wise.

It’s called Dysphoric Afternoon Mouth-Stuffing disorder – or DAMS – and although you may not realise that you suffer from it, my made-up statistics suggest that three out of five of you do.

If you’re one of the unlucky ones, you’ll be all too familiar with the symptoms.

Those of us who suffer from DAMS wake up at a biorhythmically-appropriate time and wash down supplements with hot lemon water. We eat a bowl of quinoa porridge, powered up with chia and LSA, before a killer workout. At mid-morning, we down a green smoothie and a handful of activated almonds, then load our lunchtime salad with at least $57 worth of superfoods, which we eat while researching wellness tips with a zeal that makes Gwyneth Paltrow look like a lightweight.

By 3.30pm the typical DAMS sufferer mutates into a caffeine-guzzling, sugarpacking snack-monster who would elbow a pregnant colleague out of the vending

machine queue if it meant getting at her Twix faster. The day then descends into a crap-tastrophe of desk treats, takeaway, half a bottle of wine, the other half, and a late-night Magnum which, finally, officially, undoes everything that happened before 3pm.

The next morning we wake up with a fresh commitment to eating well all day, and yet, come half-three, we’re unable to sustain it. Why, universe? Why?!

Since all the scientists are busy researching ‘real’ medical conditions, we may never find a cure. (As a side note, I am planning on organising a fun run to raise awareness of DAMS. The event will need to kick off before lunchtime, obvs.)

“Creating diseases – that I turn out to have – is my version of scrapbooking” So we can only manage the condition in small ways: push that 3pm changeover back to 4ish, then 5pm (maybe one day 7pm!). We could stay on the straight and narrow at least three nights a week, or introduce some good pre-3pm treats, like dark chocolate. That way we won’t hit the afternoon feeling like deprived mad women, who are likely to go nutty on stale croissants, because we’ve been virtuous for seven hours already.

We can’t let DAMS beat us. Of course, I wish I could be a perfect eater all the time, but until the medical community isolates the responsible gene, I should be grateful I can keep it together for as long as I do. After all, you guys, I have a disease.

author, who shed her d an r he ot m t, lis na ur jo ed Meg Mason is a Sydney-bas couchfit (couch + outfit) to get healthy. Catch her on Twitter: @meg _mason WorldMags.net

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Two words you need to get familiar with: fitness tracker. Like a personal trainer, but strapped onto your wrist for convenience, a fitness tracker will not only monitor all of your vital stats (even when you’re asleep!) so you can keep tabs on your progress in a supereasy and accurate way, but will also help make you accountable for all your training.

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6. LG G W

7. TOMTOM CARDIO

8. GARMIN FORERUNNER 220

$349

$389

$259

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WorldMags.net

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