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Contents
December/January 2020
42
TRAINING 32
Get Fit With HIIT Too hot for hill sprints? Take your high-intensity training indoors with these treadmill sample workouts you’ll love – no, hate – no, love.
36
STRONG Camp Do your New Year resolutions include being boss? Our experts provide the secrets to lifting heavy and smashing through your personal bests.
PHOTO CREDIT: JESSICA APAP
28
2
SOPHIE GUIDOLIN’S ONE PLATE WONDER.
STRONGFITNESSMAG.COM.AU
HEALTHIER FESTIVE TREATS
PHOTO CREDIT: SARAH KY
28
Cover Model Workout Train your upper body and core to the point of burn in any hotel gym with Sophie Guidolin’s One Plate Wonder.
NUTRITION 42
Healthier Holidays You can have your pudding and eat it, too, with these easy Christmas-inspired desserts that won’t smash your macros or sugar counts.
48
Counting Calories vs Macros Dr Megan Rigby explains the science behind the nutrition tracking method flexible dieters swear by.
50
The Supplement Edge Don’t be fooled by clever marketing gimmicks. We unveil the supps that you actually need and that really work.
WELLNESS RX 66
A Not So Merry Christmas We examine the ‘festive depression’ phenomena and show you how to look after your mates – and yourself – this December and January.
69
Living Strong With Lex Head Trainer Alexa Towersey shares the inspiring mental health journey of ex-professional boxer and sports media personality, Renee Gartner.
66
LOOKING AFTER YOU AND YOUR MATES’ MENTAL HEALTH DURING CHRISTMAS
December/January 2020
MOTIVATION 4 22
77
Cover Model Interview Sophie Guidolin on her life-changing year, online bullying and how she finally found true happiness. Next Level Goal Setting SMART goals are so 2019. Update your methods using the latest and greatest research born from psychology. Our Favourite STRONG Moment Katie Lin worked out every day for a year and now has an even bigger resolution in mind.
PHOTO CREDIT: THE PHOTO STUDIO
77
TRAIN FOR 1,000 DAYS STRAIGHT!
BEAUTY
IN EVERY ISSUE
18
Gear Guide New Year fashion and accessories from Style Editor Alicia Beveridge.
6
Editor’s Note Editor-in-Chief Katelyn Swallow shares what’s on her mind.
20
Lipstick & Leggings From waterless soaps to masks that cure acne, these are the 2020 beauty trends you need to know about.
7
70
Feed Your Skin Can the coveted ‘superfoods’ be as good for your face as they are for your insides? Beauty Editor Kristina Ioannou investigates.
You Asked and Launch Party Recap Can you love your body and still want to change it? Psychologist and body image expert Sarah McMahon lets you know. Plus, photos from the recent STRONG Australia launch party.
8
STRONG Advisory Board The esteemed experts behind your favourite health and fitness mag.
10
The Circuit News from the health and fitness world.
76
We Tried It Result Based Training (RBT) Gyms combine cardio with strength for an epic workout. We decided to give it a go.
78
Products We Love Our top buys for the issue.
18
NEW YEAR FIT FASHION PREDICTIONS!
OUR COVER MODEL
80
Last Word Tully Humphrey on overcoming an eating disorder, fashion and building a life she loves.
Cover Athlete: Sophie Guidolin Photographer: Jessica Apap Hair & Makeup: Efi Tzagarakis STRONGFITNESSMAG.COM.AU
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COVER MODEL INTERVIEW ATHLETE: SOPHIE GUIDOLIN sophieguidolin.com.au // @sophie_guidolin HAIR & MAKEUP: EFI TZAGARAKIS efitzagarakismakeup.com // @efi_t_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer
Bullies and
Barbells
Nutritionist, Trainer and mother of four, Sophie Guidolin has made a life-changing transformation over the past 12 months – and it had nothing to do with her body. STRONG Australia’s Editor-in-Chief, Katelyn Swallow, caught up with her to ask one ‘simple’ question: how did she manage to get so happy and how can we all do the same in 2020? MY ROAD TO FITNESS
After having my sons and gaining a lot of weight, I fell in love with the way exercise and proper nutrition could transform my body and mind. I wanted to help others to feel the best they could, too, so I studied the necessary credentials and began competing in bikini and fitness competitions – where, to my surprise, I won every federation I competed in. One of my most significant career highlights would have to include being awarded my IFBB Bikini Pro Card after 10 years of hard work and despite being told to take steroids and switch coaches, as well as giving birth to my twins in that time, too. Turning pro proved that you don’t have to buy into the politics or be coached by anyone special – you just need to show up and do the hard work, again and again. I think finding my purpose has also been a highlight. Throughout my career I have evolved from a 22-year-old mum to a 30-year-old boss babe. I’ve spent the past year reflecting on what success means to me and aligning my lifestyle to my own values and what I want from my life. This has brought immense happiness internally – I feel more in charge of my life and decisions. I no longer feel stuck, and I now embrace change: life happens for me, not to me. 4
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December/January 2020
“Weight training has become my outlet again – I no longer rush workouts to get back to the office.” A LIFE-CHANGING MOMENT
For a long time, I was chasing the mainstream idea of success: I had the huge gym and office, numerous staff and I worked a massive week. I had my dream home and my dream car. I grinded until I couldn’t grind anymore, and I gave more than I ever took. But then I wondered why I never felt any happier. After seven years of almost no days off, I found myself bed ridden for nine days straight – wondering why on earth I was working so hard when the work-life balance was so greatly lacking. I wanted to spend days at home with my kids and travel with my husband, without it being a work trip or to compete. I started making changes to turn my ‘successful life’ into the one I wanted – I signed up to a local gym five minutes from my home, where I could train without interruption. I put the boys on the school bus so I wouldn’t be stuck in traffic for an hour, and I reduced my staff dramatically. I moved my office into my home and now manage most of my business remotely. While every day looks different, a few aspects are always the same: I aim to cook and move at least once a day. On top of my personal daily goals, I manage my health and fitness app THE BOD and my recipe book sales, as well as working on many exciting new projects and launches. Oh – and I’m a mum to four kids! MY DEFINITION OF STRONG
My definition of strong is mental – an aspect that I think is often overlooked. We can curl a small army, but we forget that our brain will give out well before our body. After burning out at the end of last year, my mental health and self-care are now a priority for me. Weight training has
become my outlet again – I no longer rush workouts to get back to the office. Taking this time to fall back in love with exercise has allowed my mind the space to be a better boss, mum and partner. SELF-CARE STRATEGIES
I follow a few psychologists on Instagram, who share great content that I really connect with, and I unfollow anyone who makes me feel bad about myself. I don’t watch TV and I read a book a week. A THOUGHT ON BODY IMAGE
Body image, to me, is the perception of yourself as a whole. I have stood on stage and been compared to other women and walked away without a trophy. I’ve been called every name under the sun online, and I have stretchmarks, scars and pointy ears. My resilience and perseverance despite the criticism of others have made me love me. I love that I’m weird and quirky, I’m a bit of a tomboy, and most of my friends are male, and that I’m smart and know my worth. I love that I’m a good mum and give everyone the benefit of the doubt. None of the things I love about myself are physical – they are about the person I am and the value I bring. For women who are struggling to love themselves, focus on
your worth beyond your looks, as this is when you can begin to love your physical appearance without criticism. SOCIAL MEDIA CHALLENGES
I think that anyone who says online criticism doesn’t impact them would be lying. It’s hard. When you read the same hurtful comment over and over, it requires a lot of energy to not take those words on board. After eight years on Instagram, I am only now learning to block anyone immediately if they are making hurtful comments. I’m personally blocking about five to 10 accounts daily to protect myself. I think certain people thrive off putting other people down, to give themselves a sense of superiority and satisfaction. It’s an unfortunate trait, but I can only hope that these online bullies will one day realise that we’re all real people, with real feelings. TRAINING PHILOSOPHY
My training philosophy is to get as strong as possible, which will in turn increase muscle mass and burn more calories at rest, ultimately reducing body fat. By focusing on fitness goals and smashing personal bests, your body responds without stress, and it makes the experience much more enjoyable. S
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Editor’s Note STRONG FITNESS MAGAZINE AUSTRALIA VOLUME 1, ISSUE 2
Case in point: when the very first edition of STRONG Australia hit shelves, I shared a picture from our launch party (p. 7) to my personal Instagram. The post was reflecting on the achievements of the past year and announcing the opening cover, but I couldn’t help but begin the caption with three life lessons I’d learnt from the most influential person in my life – my old man. Those three lessons neatly summarise the work that has gone into such a monumental milestone, and they also neatly reflect the contents of our New Year issue, so I’ll share them again here. 1. Do a job you love – there’s nothing worse than a clock watcher – and the money will come. I think the same could be said for your health and fitness: I’m all for setting goals (upgrade your usual SMART methods, p. 22), but if you’re hating the diet or training plan to get you there, you’re far more likely to fail. My advice? Give everything a go: try a good old strength session such as cover model Sophie Guidolin’s (p. 28) or dive into high-intensity training (p. 32). Or simply commit to moving your body every day (or 1,000 days, as is the case with Katie Lin – p. 77). The whole ‘it’s a lifestyle’ hashtag, just quietly, makes me cringe, but its premise I agree with: do what gets you results and what gets you up in the morning, until it’s routine.
2. You can’t control how much talent you have, but there is no excuse for anyone to work harder than you. My dad is the hardest working person I know, so this one comes as no surprise. Any health and fitness goal takes grit and a dollop of discipline to achieve. But as I’ve got older, I’ve also learnt to work smarter – from choosing supps that actually work (p. 50) and cutting the mid-set scrolling by putting yourself through a tech detox (p. 56), to having your Christmas turkey and eating it, too, with festive recipes that won’t smash your macros (too much anyway – p. 42) – it’s worth doing your wellness research in the New Year. 3. Look after your own because they’ll look after you. As Josh Jones, creator of the Just Be Nice Project, mentioned on a STRONG Australia mental health panel a few weeks ago, including your social network in your health goals is paramount to success. So, this festive season and this New Year, I suggest setting some goals that include others. As Head Trainer Alexa Towersey always says (her column on p. 69 is a must-read, just FYI), look after your mates because the New Year can be tough (p 66) ough for some (p. 66). And be kind – to yourself and d to those around you – in 2020. I’ll close by say ying – because it would be remiss of me m not to – a big thank you to every person who made my 2019 one to re emember. In particular, you – the STRONG Australia reader, the people beh hind everything we do and, without w who, our work wouldn’t mean anything g at all. Stay strong,
Ka t elyn Katelyn Swallow EDITOR-IN-CHIEF
@deadlift.to.deadline
6
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PHOTO CREDIT: JESSICA APAP
When I think of the New Year, I can’t help but think about people. Ashleigh Boehm says in our bodypositive Strong Women to Watch feature this month (p. 62), you’re the average of the five people you spend the most time with. And I think I believe that, too. The people you surround yourself with have impact; any achievement you made in 2019 or are about to make in 2020 – be it career-, relationship- or health-related – doesn’t happen without someone to share the burden, or mean very much without someone to share in the celebration.
We’ve loved seeing your snaps with your STRONG Australia mag on social – it’s how we celebrate with our readers from afar! For those in Victoria, we recently celebrated our October/November issue featuring the incredible Stephanie Sanzo at a glamorous launch party in Melbourne. Thanks to everyone who came and celebrated with us, particularly our venue and event partner LUMAS Gallery. Also a massive thank you to our other sponsors: Gardenfield Co, Result Based Training, The Chia Co, Liberty Belle, Before You Speak, WaterWipes, Nutrition Warehouse, Fitcover, Tully Lou and Sweat!
Don’t forget to tag us on Insta!
TOP – Tully Humphrey and Sarah Pasini, Tully Lou MIDDLE – Alexa Towersey, Head Trainer BOTTOM – The STRONG Australia team: Angelique Tagaroulias, Digital Editor, Alicia Fistonich, Director, Stephanie Sanzo, Cover Model, Katelyn Swallow, Editor-in-Chief, Alexa Towersey, Head Trainer, and Deon Haar, Advertising Director
@strongfitnessmag_au #strongfitnessmagau
It depends! It may be impossible to tell from appearance or behaviour whether actions breed body love or body hatred. It’s your internal experience – your motivation and inner dialogue – that are important. Body love is about fostering a positive relationship with our body; body hatred is the opposite.
Sarah McMahon Psychologist and body image expert, Director of BodyMatters Australasia
You Asked: “Can we improve our body image when we are actively trying to change our body composition?”
Why are you trying to change your body composition? If it’s because you hate your body, it means you see it as defective or ‘flawed’, and changing your body composition will ‘fix’ it. Body anxiety skyrockets as you attempt to obtain or maintain ‘perfection’. Keep the focus on your body as an instrument, not an object. Focus on its functions, and what it can – and does – do for you. Body love is knowing your body is fantastic, not that it looks fantastic. How are you trying to change your body composition? Depriving, punishing and pushing yourself to the limit – such as exercising to the point of
injury or pursuing change at any cost – will lead to body hatred, not body love. Connect to your body from the insideout. Your body is a source of invaluable information – listen to and honour it. You need to perform activities that feel good for you, not others. Focus on engaging in healthy behaviour for the sake of improving health as the primary goal. If your physical or mental health is deteriorating as a result of trying to change your body composition, you need to re-evaluate your goal!
Bodyloving behaviour
• Focus on nourishing your body rather than depriving it. • Bring compassion to training. • Focus on what your body can do, rather than how it looks.
STRONGFITNESSMAG.COM.AU
7
Meet the
STRONG Advisory Alexa Towersey HEAD TRAINER
Personal Trainer and mental health advocate and speaker, Towersey has a list of qualifications as long as her (ripped) arm, including a Bachelor of Science (Double Major in Biology and Psychology) and Post Graduate Diploma in Sports Management and Kinesiology. She’s also qualified with the National Academy of Sports Medicine, is a Gym Jones Fully Certified Trainer, and has completed her Mental Health First Aid certificates.
alexatowersey.com // @actionalexa
L eanne Ward DIETITIAN
Nutritionist, Dietitian (APD) and Sports Dietitian, Ward has extensive experience in her craft, working in both clinical and one-on-one coaching settings. Ward specialises in emotional eating, gut health and sustainable weight loss for women. Her qualifications include a Bachelor of Health Science (majoring in Nutrition) and a Master of Dietetics Studies. She has also completed her Sports Dietetics training through the Australian Institute of Sport and is ISAK Level One certified.
leanneward.com.au // @the_fitness_dietitian
Denae Brown PERFORMANCE COACH
Superwoman, mum and business owner, Brown has qualified four times for the CrossFit Games, and is currently studying a Bachelor of Sport and Exercise Science and Bachelor of Science in Psychology. She’s also a Level One Strength and Conditioning Coach (Australian Strength and Conditioning Association), Level One AWF (Australian Weightlifting Federation) Club Weightlifting/Sports Power Coach, and has completed the usual fitness certificates, plus pre- and post-natal exercise courses.
nutritionbox.co // @denaebrown
Brad Morris STRENGTH COACH
Morris holds a Master of Exercise Science degree (majoring in Strength and Conditioning), has a Level Two accreditation as a Strength and Conditioning Coach through the Australian Strength and Conditioning Association, and is an accredited Sports Scientist through Exercise and Sports Science Australia. He has worked with individual athletes and professional sports teams around the world, and is a former Australian Heavyweight Mixed Martial Arts Champion and Ultimate Fighting Championship veteran. Showing no signs of slowing down, Morris is currently working towards his PhD, runs his own sports science consultancy business and teaches for a university.
linkedin.com/in/brad-morris-abaa7156 // @BradMorrisBAM 8
STRONGFITNESSMAG.COM.AU
December/January 2020
Board
DIRECTOR Alicia Fistonich EDITOR-IN-CHIEF Katelyn Swallow
Rachel Evans
ART DIRECTOR Christian Scudamore
HOLISTIC HEALTH COACH
Evans holds a Bachelor of Exercise and Sports Science (majoring in Clinical Exercise Physiology) and is a qualified Matwork Pilates Instructor. With a passion for helping stressed and overworked corporates reclaim their mental health and happiness, she’s now in the midst of studying her Graduate Diploma in Psychology while running her own online health coaching business.
reconnectionproject.com.au // @re.connection_project
Kris t ina Ioannou ASSOCIATE BEAUTY EDITOR
A journalist, Pilates addict and beauty guru from Melbourne, Ioannou runs her own heart-centred business, We Are Eden, which helps ethical brands kick butt at all things marketing, copywriting and PR.
DESIGN Ovato Creative Services COPY EDITOR Polly Wagstaff COVER PHOTOGRAPHER Jessica Apap ADVERTISING DIRECTOR Deon Haar deon@strongfitnessmag.com.au PARTNERSHIPS & MEDIA ENQUIRIES Caleb Yorke calebyorke@publiqueagency.com DIGITAL EDITOR Angelique Tagaroulias ONLINE & SOCIAL MEDIA COORDINATOR Rebecca Foster
weareeden.com.au // @weareeden__
Alicia Beveridge ASSOCIATE STYLE EDITOR
Beveridge is an ex-comms professional and former Cosmopolitan Magazine Fashion Editor, turned qualified fitness instructor for the past eight years. She now spends her days in the belly of Sydney’s Barry’s Bootcamp Australia as their founding instructor and resident energiser bunny.
aliciabeveridge.com // @alicia_beveridge
S arah McMahon
PSYCHOLOGIST AND BODY IMAGE EXPERT
A Psychologist and Director of BodyMatters Australasia, McMahon has worked in the field of eating disorders for approximately 15 years, supporting hundreds of people to achieve recovery. McMahon embraces industry best practice and advocates for ‘health at every size’, to help people – especially women – establish a healthy and balanced relationship with eating, exercise and their bodies.
bodymatters.com.au
Customer Service
info@strongfitnessmag.com.au Ph: 1300 516 095
Contributing Writers
Courtney Robinson, Marita Ustyanich, Sarah Ky, Ronelle Richards, Megan Rigby, Alexa Towersey, Rachel Debling, Alicia Beveridge, Kristina Ioannou
Printing
Distribution
Ovato Print 552 Bilsen Road Geebung QLD 4034
Ovato Retail Distribution 1300 650 666
Copyright © 2019 by Strong Fitness Magazine Australia Pty Ltd (ABN 27 634 637 344) All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed ‘Attention: Permissions Coordinator’, at info@strongfitnessmag.com.au. STRONG Fitness Magazine is a registered trademark and the use of this trademark is strictly prohibited. Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, lightheadedness or dizziness, chest pain or pressure, nausea, or shortness of breath, contact your physician. Mild soreness after exercise may be experienced after beginning a new exercise. ISSN 2652-3876
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CIRCUIT NEWS
The
|
TIPS
|
FACTS
Plastic crisis
Microplastics are tiny pieces of plastic fragments found in the air, ocean and, according to one study by the American Chemical Society, our bodies. They can be ingested from food stored in containers or from utensils, or even from breathing air containing plastic degradations; some pieces are so small they’re able to enter human tissues, where they may trigger immune reactions or release toxic substances. Researchers found that the average person consumed 70,000 plastic microparticles in one year, and those who drink only bottled water consumed an additional 90,000 fragments annually. While researchers are still studying the impact of microplastic ingestion on humans, if you haven’t made the switch to glass or stainless steel food containers, it’s time to make it a priority.
Other ways to nix plastic
2. Look for products such as laundry detergents that are stored in cardboard. 3. Hit your local market with your own containers for nuts, grains and other loose goods. 4. Eliminate unnecessary packaging from frozen or ready-made meals.
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5. Make your own cleaning products. Try this all-purpose cleaner: ½ cup distilled vinegar, 2 cups water, 20 drops essential oil. 6. Quit impulse buying. Shop consciously and avoid purchases you don’t need – cheap and useless items just end up in the bin.
PHOTO PAUL BUCETA
1. Support restaurants that are committed to using sustainable packaging.
December/January 2020
CIRCUIT
Fitness LEAD PHOTO PAUL BUCETA FITBIT PHOTO AMAPHOTO/SHUTTERSTOCK.COM
The
Home sweat home Can’t face the commute to the gym today? Good news for you: the Journal of Physiology reports you can get a just as effective workout in the comfort of your own home. In this study, obese participants were divided into three exercise groups: a supervised, in-lab high-intensity interval training (HIIT) routine, 150 minutes of moderate-intensity exercise, or a home-based HIIT workout. Researchers discovered the self-regulated home HIIT was equal to the other methods in final results, including improved body composition, decreased risk of cardiovascular disease, and an improved ability to regulate glucose.
Hot take A 25-minute sauna session increases blood pressure and heart rate to a comparable level of a short, moderate workout. If you’re planning a super intense workout, maybe save your sauna session for another day. Source: Complementary Therapies in Medicine
Tough body, tough mind We don’t need to tell you that staying fit makes you a physical and physiological warrior, but the journal Menopause recently found that exercise also boosts your mental health. Women aged 45 to 69 years old with weak upper and lower bodies were more inclined to experience anxiety and depression. So if you’re managing your mindset, make strength training as much a priority as writing in your gratitude journal.
4,500
Check your pedometer! This many steps per day decreases your risk of premature death by 40 per cent. Source: JAMA Internal Medicine
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The
CIRCUIT
Fuel
Sit down! It seems like in recent years we’re getting told off for sitting too much – in the car, at the computer, in front of the television. But is there ever a good time to park it? The Journal of Consumer Research says sitting while eating can put less physical stress on your body, which in turn appears to amplify your taste buds, making meals that much tastier. Standing while eating could come in handy if you’re looking to curb midnight snacking, though. Participants reported consuming less while standing – a phenomenon that occurs due to physical stress suppressing appetite, say researchers.
Slow your roll
Coffee stimulates brown fat, a substance that improves blood sugar control and blood lipid levels and aids weight loss. Source: University of Nottingham
Quinoa Carrots Kidney beans Plums Whole milk
SPOON PHOTO PAUL BUCETA BOWL LEAD FOXYS_FOREST_MANUFACTURE/ISTOCK.COM
Two-second study
The Glycemic Index (GI) measures how quickly foods release glucose into the bloodstream. Low GI foods (those with a score of 55 or lower) can contribute to better weight management, cardiovascular health, cholesterol levels and cognitive performance. Try incorporating these low GI foods into next week’s menu:
One size doesn’t fit all Step away from the mass-produced diet plan. A new study found that even identical twins have completely different biological responses to the exact same meals, suggesting that individual metabolism, gut microbiome, schedules, meal timing and activity levels are all important factors in choosing a meal plan. Time to stop assuming we’re all cut from the same cloth.
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December/January 2020
The
CIRCUIT
Mind & Body
Go outside! The University of Exeter discovered that those who spend at least two hours in nature each week enjoy better overall health and psychological wellbeing compared to those who spend less time outdoors.
Yoga for healthy ageing
The majority also reported outdoor activities took place within about a three kilometre radius of each subject’s home, so even if you live in the city, visit your local park to experience reduced stress and a more positive outlook.
6
The amount of daily screen-time hours that were shown to contribute to depression. Source: Preventative Medicine Reports
PHOTO PAUL BUCETA YOGA PHOTO KALI9/ISTOCK.COM
Yoga may have a reputation for being only for exceptionally bendy, Lululemon-clad 20-year-olds, but research published in the International Journal of Behavioral Nutrition and Physical Activity is putting the kibosh on that notion. This review found weekly yoga practice could be especially beneficial for those aged 60 and older, improving balance, flexibility and strength, while also boosting sleep quality and overall vitality.
Gut feelings In a meta-analysis conducted by Chinese researchers, over half of the study findings concluded that healthy gut microbiota contributed to reduced levels of anxiety. While supplementing with probiotics was helpful, the efficiency rate of diet changes to include more gut-healthy bacteria through food sources was a whopping 86 per cent.
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December/January 2020
Supplements
CIRCUIT
400 mg
Consider swapping your usual bedtime snack for a protein shake. A study published in Frontiers in Nutrition found that protein powder containing casein paired with the rejuvenating benefits of a good night’s sleep equalled maximised strength and muscle gains after resistance training. What’s more, some participants also showed an increased fatburning rate the next day, likely because casein triggers your body to use up fat stores.
The amount of caffeine that’s considered safe per day for a healthy adult. That’s approximate ely 2.5 cups of coffee. Source: Examine.ccom
Supplement spotlight: biotin What it is:
A water soluble B vitamin that helps metabolise fats, protein and carbs.
What it does:
Maintains a healthy pregnancy, lowers blood glucose, reduces nerve damage.
Where to find it:
Red meat, eggs, seeds, nuts, wheat bran.
Could you be deficient?
Deficiency is rare in humans because biotin is easily available in food, and gut bacteria create more biotin than the body needs. But common deficiency symptoms can include hair loss, a scaly, red rash, depression and lethargy.
MYTH BUSTED
Sweet dreams
Brainy hack Plant-based eaters, want to boost your brain power? Add some creatine, says the American Physiological Society, with findings showing that supplementing with creatine boosted cognition after just four weeks. Creatine is a naturally occurring chemical found in red meat, seafood, and dairy, but brain power was heightened more from a supplement than from a meat-lover’s diet in this study.
Supplementing with biotin strengthens hair and nails. Myth! While some women have experienced firmer fingernails after supplementing, according to the Office of Dietary Supplements (ODS), there is little concrete evidence that biotin supplements can strengthen nails and promote healthy hair.
PINK SMOOTHIE BAIBAZ/SHUTTERSTOCK.COM BIOTIN KEITH HOMAN/SHUTTERSTOCK.COM NUTS FASCINADORA/SHUTTERSTOCK.COM
The
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The
CIRCUIT
Health
Women who slept with light present were 17 per cent more likely to gain five kilograms or more in the follow-up period five years later.
WOMAN PHOTO DEMAERRE/ISTOCK.COM HEART PHOTO PAUL BUCETA
Tired? Drink more water.
Get turned off
If you regularly fall asleep with the television on, it could contribute to weight gain, according to a new study published in JAMA Internal Medicine. Examining the effects of artificial light, including streetlights and neon signs, this female-only study found that those who were exposed to light during bedtime hours were more likely to gain weight than those who slept in darkness. The study notes that minimal light, such as a nightlight, had no effect. Researchers believe the correlation is due to a disruption in circadian rhythms, resulting in altered hormones and biological processes.
Regularly skimping on your sleep can make you more likely to be dehydrated – 59 per cent more likely to be exact — which also plays a role in fatigue and brain fog. According to research published in Sleep, the antidiuretic hormone vasopressin, which is responsible for controlling the body’s water balance, is generated more quickly and later on in the sleep cycle. If you’re getting less than six hours of sleep each night, you could be missing the sweet spot when vasopressin is released, resulting in hydration disruption. The study suggests if you’re struggling to get enough sleep, the answer isn’t more coffee; increasing your water intake the next day could combat the associated dehydration. Bonus benefit? You’ll feel a little less groggy.
orking this many hours during least 50 days out of the year reases your risk of stroke by per cent. Keep that up for or more years, and your risk oots up to 45 per cent. Source: Stroke 16
STRONGFITNESSMAG.COM.AU
December/January 2020
STRONGCAMP 2020
UNCOVER YOUR STRONG K I L L E R WO R KO U TS • S E M I N A R S • R E V I V E D M OT I VAT I O N
It’s the bootcamp you’ve been waiting for. Join our squad.
COMING SOON
Stay tuned for 2020 dates and locations. Visit strongfitnessmag.com.au/strongcamp for more information.
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WRITTEN BY KRISTINA IOANNOU
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MOTIVATION
NEXT LEVEL GOAL SETTING
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December/January 2020
A study in the Journal of Clinical Psychology found people make the same resolution 10 times without success, and yet SMART goal setting frameworks are still touted each and every January. Perhaps its time for a shake-up? We’ve taken a look at new ways to help you up your goal game. WRITTEN BY COURTNEY ROBINSON
Specific, measurable, achievable, realistic, timely, yada yada. We’ve heard it all before. But there’s a reason that 92 per cent of people who set goals in the New Year never achieve them. Perhaps those SMART goals aren’t so clever. “The three traits of effective goal setting are specificity, time and knowing how you’re going to achieve it,” says Strength and Fitness Coach Danny Kennedy (@djkfitness). Industry Educator and Trainer, Sofia Toumbas (@sofiatoumbas), agrees, noting the magic ingredient is a true desire to change. “One element that SMART goals lack is the passion and true motivation behind wanting to achieve the goal, and the prospective value achieving it will add to your life,” she says.
Level up your goal setting “A truly effective goal should push and challenge you to achieve great things,” writes Mark Murphy, author of HARD Goals: The Secret to Getting From Where You Are to Where You Want to Be in a recent Forbes article. Murphy suggests that SMART goals, with their focus on being realistic and achievable, encourage us to stay within the limits of our abilities. Even worse, they lack the emotional connection to trigger transformation – whether you’re chasing a fitness target, a financial milestone or #couplegoals. He suggests HARD goals deliver better outcomes because they are intrinsically tied to your motivations.
WHAT EVEN ARE HARD GOALS? HARD goal setting is a management concept made mainstream. Here’s how it works: Heartfelt – What is your underlying motivation? This is something you need to do rather than something you feel you should do. If becoming an entrepreneur will result in freedom, passion and unlimited creativity, you’ll stick with the goal despite the initial long hours for poor pay. Animated – How will it feel to kick this goal? The more colourful and vivid your vision, the better. If you’re saving for a house, think about how it will look, how it will feel when you come home from work, how you will entertain your friends on the patio and how you will spend your weekends there. Creating a powerful visualisation will drive you to save every possible dollar – even when the Boxing Day sales loom. Required – Why is this goal more important than anything else in your life? If you can’t stop thinking about creating your own brand, you’ll put it before all other priorities – including trips away, nights out with the girls or a lazy Sunday sleep-in. Difficult – There’s no victory in the easy win. Identify the skills you need to learn and the traits you’ll need to develop and how hard you’ll need to push to hit that goal.
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MAKE YOUR MORNINGS MATTER “Imeditation, start my mornings with goal setting for the
day and gratitude. These three things set me up for a successful and positive day before I’ve even left the house.” Sofia Toumbas
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“Pre-writing a daily checklist with all your system goals and tasks for the day will also help in ensuring each task is completed.” Danny Kennedy It may sound counterintuitive, but setting difficult goals leads to better performance. The very nature of difficult goals propels us outside our comfort zone and into our potential. Murphy’s study showed that people who set HARD goals felt up to 75 per cent more fulfilled than those who set weaker goals. Defining those difficult goals is a skill, says Associate Professor Clare Minahan of Griffith University Sports Science. “There’s a fine line between challenging goals that provide motivation and what’s actually achievable,” she says. She recommends setting five to six smaller goals that align with your long-term objectives to help toe that line between aspirational and achievable. If running a marathon is your longerterm goal, set smaller progressive goals – such as hitting your training schedule consistently, setting time-based targets, or competing in shorter distance events – in the lead-up to race day. If HARD goal setting sounds too, well, hard, there are a wealth of other methods at your fingertips. From identity goals, where you focus on your sense of self, to system goals, where the process or behaviours are as important
as the outcome, there’s an approach to suit every personality. The secret is finding the tactic that deeply motivates you to take action.
Is there a downside to goal setting? Setting a specific, performance-based goal can actually be limiting, creating a mental ceiling that causes you to tap out before you reach your potential. If deadlifting 100kg is your goal, and you do the hard work and finally make the lift, then that’s great. Objective achieved. But what if you could have lifted 110kg? 120kg? There’s a fine line between setting an achievable goal and a modest one.
Bouncing back Failing to hit a goal can derail even the most motivated among us. This is where HARD and identity goals shine – highlighting behavioural change and stepping into who you really want to be. As Minahan says, “Missing that one long-term goal can seem less important when you’ve achieved multiple small short-term goals.” If you fail that one-rep max, you can still take pride and satisfaction in your commitment to the process.
Intention beats motivation Research shows 60 per cent of people who resolve to make behavioural change fail beyond six months. How to keep momentum when the first flush of motivation wanes? A study in the British Journal of Health Psychology found that intention blitzes motivation when it comes to achieving goals. A whopping 91 per cent of people followed through when they wrote down how, where and when they would train. To achieve your goals, get intentional. And allow for contingencies. If deadlines loom and you can’t hit the gym after work, when will you train? If you didn’t get time to prep on the weekend, what takeaway options still fit your macros? This concept of ‘if X, then Y’ can triple your chances of succeeding at your health, career and relationship objectives, says Heidi Grant Halvorson, Social Psychologist at Columbia University. You’re strategising specific actions to reach your goal, even if your original plan goes sideways.
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GOAL SETTING APPROACHES SMART GOALS
IDENTITY GOALS
PERFORMANCE GOALS
The gold standard of goal setting. But does it actually work for goal achieving? This framework is ideal for rational, linear thinkers – those who select a course of action and don’t deviate. However, there’s no emotional connection to the goal. So when the going gets tough, many abort their mission.
Ask yourself, ‘Who do I want to be?'. Identity goals get to the heart of your motivation, values and attributes. For this reason, they can be more compelling and sustainable over time. But identity goals can be slightly ambiguous – in the absence of a hard metric, how do you know when you’re really kicking it or just phoning it in?
Pros: Clear-cut and objective. You either achieved the goal or you didn’t.
Pros: Deeply connected to your sense of self and creating lasting change.
Ask yourself, ‘What do I want to achieve?'. Then write down your intentions, record a baseline measure and do the work. Since performance goals are all or nothing (you either achieved your one rep max or you didn’t; you either got that promotion or you didn’t), set interim benchmarks regularly to evaluate your progress and celebrate the little wins.
Cons: Lacks emotional resonance. May lack sustainability because the focus is on achieving a singular outcome, rather than behavioural change.
Cons: Outcomes can be hard to measure, which may impact motivation and momentum.
Ideal for: Financial goals. If you’re saving for a home deposit, you’ll want a definitive, unemotional, tangible plan of action. Get SMART about saving and start banking those dollars.
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Ideal for: Relationship goals. If spicing up your sex life is a priority, identity goals such as, ‘I always put my phone down and listen when my partner speaks’ or ‘I practice patience when he leaves the towel on the bathroom floor again’ will create a stronger connection over time – which just might lead to getting down on the daily.
Pros: A clearly defined outcome that stretches your abilities and pushes you outside of your comfort zone. Cons: Failing to hit your target can derail your motivation. Remember that failing a goal doesn’t make you a failure. Ideal for: Career progression. If the C-suite is calling, ask your boss what you need to achieve to be considered for the gig. Volunteer for projects that boost your resume and your visibility within the company. Investing in yourself is never a waste and doors open more often than you think. Be ready. December/January 2020
SYSTEM GOALS
HARD GOALS
“System goals encourage people to achieve mini-goals throughout their day. These types of goals promote behaviour change,” says Toumbas. Examples of system goals include, ‘I will drink one litre of water upon waking’ or ‘I will make sure I get one cup of veggies into every meal’. Focus on the positive habits and the results will follow.
Ask yourself, ‘What is it that sets me on fire, that I can’t stop thinking about?'. Visualise yourself achieving that goal, unpack the skills you’ll need to crush it, then create urgency to get it done.
Pros: Promotes sustained behavioural change – prioritising daily actions instead of the outcome instils confidence and resets your behaviour to your ‘new normal’. Cons: It can feel a little like Groundhog Day, since your focus is on the system (the ‘work’) as opposed to the outcome (the ‘reward’). Ideal for: Fitness goals. If smashing your one rep max or blitzing your 10 kilometre time is your 2020 motivation, a bulletproof framework of consistent training, nutrition, recovery and progression will get you there.
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Pros: Passion fuels action. Accomplishment generates momentum – you’ll not only smack that goal, you’ll sustain your excitement as you unlock your potential. Cons: It’s hard. Getting real with your true ‘why’, being honest about your current limitations and refusing to settle take mental, physical and emotional commitment. Ideal for: Turning your side hustle into your main hustle. When you’re burning the midnight oil and sidelining your social life, you’ll need a reminder of why this will all be worth it. S
COVER MODEL WORKOUT WORKOUT: SOPHIE GUIDOLIN sophieguidolin.com.au // @sophie_guidolin HAIR & MAKEUP: EFI TZAGARAKIS efitzagarakismakeup.com // @efi_t_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer
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r e d W WITH COVER MODEL SOPHIE GUIDOLIN
Can’t get to a fully equipped gym this festive season or New Year? No stress – our cover model Sophie Guidolin has your hotel workout sorted, with this upper body routine designed to use just one weight plate and an empty barbell (you can even swap the barbell out entirely). It’s her present to you.
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This workout focuses on your upper body, helping to build muscle definition while also strengthening the muscles that encourage good posture. 4JNJMBS UP UIF NBKPSJUZ PG XPNFO NZ GBWPVSJUF NVTDMF HSPVQ UP USBJO JT MFHT TP XIFO USBJOJOH NZ VQQFS CPEZ BOE DPSF * MJLF B TIPSU BOE TIBSQ XPSLPVU UIBU NBYJNJTFT NZ UJNF BOE JODPSQPSBUFT QMFOUZ PG DPNQPVOE NPWFNFOUT
THE WORKOUT: $PNQMFUF FBDI FYFSDJTF JO UIF PSEFS UIFZ BSF QSFTDSJCFE XJUI UP TFDPOET SFTU CFUXFFO FBDI TFU
5IF POMZ FRVJQNFOU ZPV OFFE UP DPNQMFUF UIJT XPSLPVU JT B XFJHIU QMBUF BOE CBSCFMM OP CBSCFMM &WFO B XFJHIU QMBUF XJMM EP GPS UIF TIPVMEFS QSFTT TP TVC JU PVU
EXERCISE
SETS
REPS
REST
Standing overhead press
3
10 – 12
60 – 90 seconds
Single arm row
3
10 – 12
60 – 90 seconds
Front raise
3
10 – 12
60 – 90 seconds
Overhead tricep extension
3
12 – 15
60 – 90 seconds
Weighted plank
3
60 – 90 seconds
Hold for as long as you can, for a minimum of 20 seconds, increasing by 10 seconds each set
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W
Don’t use momentum from your legs or body to move the bar. This exercise should rely solely on your arm and shoulder strength.
O
RK
P
G
D O L I N’
S
UI
I T OUT
Step 1
Step 2
Step 3
1PTJUJPO UIF FNQUZ PS MPBEFE CBSCFMM JO GSPOU PG ZPVS GFFU TUBOEJOH XJUI ZPVS GFFU TMJHIUMZ XJEFS UIBO TIPVMEFS XJEUI BQBSU 1JDL VQ UIF CBS XJUI B QSPOBUFE HSJQ QBMNT GBDJOH BXBZ BOE SFTU JU PO ZPVS DIFTU FOTVSJOH ZPVS FMCPXT BSF IJHI 5IJT JT ZPVS TUBSUJOH QPTJUJPO
,FFQJOH ZPVS UPSTP UBMM BOE UFOTFE QVTI UIF CBS PWFSIFBE VOUJM ZPVS FMCPXT BSF GVMMZ FYUFOEFE :PVS IFBE TIPVME Ç OJTI JO GSPOU PG UIF CBS
-PXFS UIF CBS TMPXMZ CBDL UP ZPVS TUBSUJOH QPTJUJPO
Repeat for the specified number of repetitions.
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Single arm row * MJLF UP FOTVSF * QFSGPSN B DPNCJOBUJPO PG MBUFSBM BOE VOJMBUFSBM NPWFNFOUT UP BWPJE BOZ NVTDMF JNCBMBODF r NBLJOH UIJT FYFSDJTF UIF QFSGFDU BEEJUJPO UP NZ SPVUJOF *TPMBUJOH POF TJEF PG UIF CPEZ BU B UJNF UIF TJOHMF BSN SPX XPSLT UIF MBU BMPOH XJUI UIF UFSFT NBKPS BOE NJOPS CSBDIJBMJT BOE USBQF[JVT r NVTDMFT UIBU BTTJTU JO LFFQJOH ZPVS TIPVMEFST CBDL BOE EPXO
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'VMMZ FYUFOE ZPVS FMCPX MPXFSJOH UIF QMBUF VOUJM JU mIBOHTn EJSFDUMZ CFMPX ZPVS TIPVMEFS :PVS TIPVMEFS CMBEF TIPVME ESBX CBDLXBSET BOE EPXO BOE ZPVS DPSF TIPVME CF FOHBHFE BT JG ZPV XFSF BCPVU UP HFU QVODIFE JO UIF TUPNBDI 5IJT JT ZPVS TUBSUJOH QPTJUJPO
Step 3 $POUSBDUJOH ZPVS CBDL NVTDMFT QVMM UIF QMBUF XFJHIU VQ UPXBSET ZPVS IJQ CFGPSF TMPXMZ MPXFSJOH UIF XFJHIU CBDL EPXO UP UIF TUBSUJOH QPTJUJPO
Repeat for the specified number of repetitions then swap sides. This is one set.
Front raise " DIBMMFOHJOH FYFSDJTF UIF GSPOU SBJTF FOHBHFT B SBOHF PG NVTDMFT TP PGUFO OFHMFDUFE 5IJT FYFSDJTF SFRVJSFT ZPV UP CSBDF IBSE UISPVHI ZPVS DPSF XIJMF XPSLJOH UIF MBUFSBM BOE BOUFSJPS EFMUPJE BOE VQQFS QFD NBKPS
Step 1
Step 2
Step 3
(SBC UIF XFJHIU QMBUF XJUI CPUI IBOET ZPVS UIVNCT QPJOUJOH VQ 4UBOE UBMM BOE BMMPX ZPVS BSNT UP GVMMZ FYUFOE JO GSPOU PG ZPVS CPEZ
.BJOUBJOJOH B TMJHIU CFOE JO ZPVS FMCPXT BOE LFFQJOH ZPVS DPSF UJHIU SBJTF UIF QMBUF VQ VOUJM ZPVS BSNT BSF QBSBMMFM XJUI UIF HSPVOE
1BVTF BOE UIFO TMPXMZ MPXFS UIF XFJHIU CBDL UP UIF TUBSUJOH QPTJUJPO 5IJT JT POF SFQFUJUJPO
Repeat for the specified number of repetitions.
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Overhead tricep extension 5IJT FYFSDJTF UBSHFUT UIF USJDFQT PS UIF CBDL PG UIF BSN BOE JT QFSGPSNFE BU B IJHIFS SFQ SBOHF TP ZPV SFBMMZ GFFM UIF CVSO
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Step 2
Step 3
,FFQJOH FWFSZUIJOH GSPN ZPVS TIPVMEFST UP FMCPXT TUJMM BOE FOHBHFE TMPXMZ CFOE ZPVS FMCPXT MPXFSJOH UIF XFJHIU CFIJOE ZPVS IFBE VOUJM ZPVS BSNT BSF KVTU CFMPX EFHSFFT :PVS FMCPXT TIPVME QPJOU GPSXBSE OPU PVU UP UIF TJEF
1BVTF CFGPSF FYUFOEJOH ZPVS FMCPXT VOUJM UIF QMBUF NPWFT CBDL UP UIF TUBSUJOH QPTJUJPO
Repeat for the specified number of repetitions.
Weighted plank 5IJT JT ZPVS DPSF ǠOJTIFS BJNFE BU GVMMZ GBUJHVJOH BMM UIF NVTDMF HSPVQT ZPV IBWF XPSLFE UISPVHIPVU UIJT TFTTJPO r TIPVMEFST CBDL BOE DPSF 8IJMF ZPV DBO QFSGPSN UIJT NPWFNFOU VTJOH CPEZ XFJHIU POMZ USZ UP DIBMMFOHF ZPVSTFMG CZ BEEJOH UIF XFJHIU UP ZPVS CBDL
Step 1 #FHJO JO B QVTI VQ QPTJUJPO XJUI B XFJHIU PO ZPVS CBDL -PXFS CPUI ZPVS GPSFBSNT TP UIBU ZPVS FMCPXT BOE ǠTUT BSF ǡBU PO UIF HSPVOE :PVS TIPVMEFST TIPVME CF QBSBMMFM UP ZPVS FMCPXT BOE ZPVS CBDL TIPVME CF BT ǡBU BT QPTTJCMF $VSM ZPVS UPFT VOEFS BOE FOHBHF ZPVS BCT CZ TMJHIUMZ UVDLJOH JO ZPVS QFMWJT BOE QVMMJOH ZPVS CFMMZ CVUUPO UPXBSET ZPVS TQJOF &OTVSF ZPVS HMVUFT BSF UJHIU BOE EPOnU MFU ZPVS IJQT TBH
Step 2 )PME UIJT QPTJUJPO GPS BT MPOH BT QPTTJCMF LFFQJOH ZPVS FZFT PO UIF ǡPPS JO GSPOU PG ZPV "WPJE SBJTJOH ZPVS HMVUFT UPP GBS JO UIF BJS PS SPVOEJOH ZPVS CBDL r ZPVS CPEZ TIPVME NBLF B TUSBJHIU MJOF GSPN ZPVS IFFMT UP UIF CBDL PG ZPVS IFBE S
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TRAINING
GET
FIT WITH HIIT
Too hot to take your run or sprint session outdoors? -JLF JU PS OPU UIF mESFBENJMMn DPVME CF ZPVS #'' CFTU GJUOFTT GSJFOE )FSFnT UISFF FGGFDUJWF USFBENJMM high-intensity interval training (HIIT) workouts that bust boredom and get you noticeable results. 83*55&/ #: MARTA USTYANICH
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Hating on cardio is so passé, especially when there’s no shortage of ways to make it fun and challenging – yes, even on a treadmill. “I encourage people to view it as a tool and to train with purpose when you’re on the treadmill,” says Jacob Puzey, an ultra marathon athlete who broke the world record time for an 80 kilometre run on the tready in 2016. “It’s an incredibly effective way to train.” Mindful, focused treadmill sessions not only help you to increase your fitness levels for high-intensity work, but they can also bring you closer to completing endurance goals, as they develop your aerobic capacity and muscular endurance. A light jog on a treadmill is also a great way to prime the body for an endurance strength session or to cool down after you lift.
It’s a HIIT
PHOTOGRAPHY SHUTTERSTOCK.COM/HARBUCKS
Turn for more Flip the page for three sweaty treadmill HIIT workouts developed by our expert.
If a no-fuss, fat-scorching sweat sesh is your jam, you’re in luck. Fortunately for you (and your short attention span) HIIT, or high-intensity interval training, lends itself perfectly to treadmill workouts. HIIT also happened to make the American College of Sports Medicine’s (ACSM) top three fitness trends three years running, with its combined effectiveness and efficiency being likely factors, according to a study published in August 2019 in PLOS ONE.
Keep in mind, though, that interval intensity often peaks at an eight out of 10 on a rate of perceived exertion (RPE) scale, so less is usually more. “When it comes to HIIT, adding volume doesn’t deliver better results, it actually hinders,” according to researchers in a Les Mills study published in May 2019. They advise capping HIIT workouts that are above a 90 per cent maximum heart rate at no more than 30 to 40 minutes per week to net maximum benefits.
Cardio cut down Puzey recommends making one of your weekly treadmill runs a progression workout. Start at a comfortable pace and gradually increase the effort as you go. You can do this organically and increase the speed as you adjust to the effort, or incrementally, increasing the speed a little at a time every 400 metres. “I went from couch potato to marathon runner in four months doing progression runs for an hour per day. I got fit really quickly,” says Puzey. He also lost over 11kg in the process. Do this as a standalone workout or a warm-up before your strength session. Exception: if you’re training purely for strength using explosive movements that require a large power output, this treadmill warm-up isn’t for you, cautions Puzey.
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TO BUST TREADMILL BOREDOM,
WORKOUT #1: PLYO TREADMILL HIIT
WORKOUT #2: HILL DRILLS
WORKOUT #3: SPEED DRILLS
Prep your muscles with this routine prior to an intense lifting session, says Puzey. “You’ll warm up the body and lungs for a good session just by performing [a few bodyweight] exercises really quickly.”
Hill climbs should be a staple in every repertoire – you’ll know booty and leg burn like never before. “Running uphill also reduces the impact on your joints,” explains Puzey, thereby reducing your risk of injury.
This classic workout, known as Fartlek training (Swedish for ‘speed play’) alternates all-out bursts of speed with recovery jogs, preparing your body and mind for the demands of longer and harder efforts. S
WARM-UP:
10 to 15 minute jog, four to five RPE*
WARM-UP:
10 to 15 minute run, four to five RPE*
WARM-UP:
10 to 15 minute jog, four to five RPE*
WORK INTERVALS:
One minute run, six to eight RPE
WORK INTERVALS:
WORK INTERVALS:
60 to 90 second run, six to eight RPE. Six to 10 intervals, depending on your fitness level
RECOVERY INTERVALS:
Choose five to 10 full-body plyometric moves and perform 20 reps of one at each interval (e.g. squat jumps, push-ups, burpees, lunges, box jumps, etc.)
60 to 90 second run, three to five per cent incline, seven to eight RPE. Shoot for six to eight intervals, depending on your fitness level
RECOVERY INTERVALS:
RECOVERY INTERVALS:
One minute jog, four to five RPE
One minute jog, four to five RPE. You can choose to lower your incline or your speed
COOLDOWN:
10 to 15 minute jog, four to five RPE S
COOLDOWN:
10 to 15 minute jog, four to five RPE
COOLDOWN:
10 to 15 minute jog, four to five RPE
*Know your RPE: The rate of perceived exertion is a numerical scale to measure how difficult or intense an exercise feels. The scale begins at 0, which represents no difficulty, and goes to 10, which represents very, very difficult.
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PHOTOGRAPHY SHUTTERSTOCK.COM/JACBOB LUND
we enlisted Puzey to put together three HIIT routines. Whether you’re into plyometrics, speed drills or muscle burning hill climbs, there’s something for everyone. Just limit your all-out efforts to no more than 40 minutes per week to avoid overtraining.
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TRAINING
STRONG CAMP:
Whether you’re an advanced lifter or just starting out, there’s nothing more frustrating than hitting a strength plateau and the weight you can lift simply stalls. To keep you feeling boss month on month, our experts provide their top tips for lifting heavy.
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THE EXPERTS LIZZY RAWDAH CO-DIRECTOR FLEX SUCCESS flexsuccess.com.au // @flex_success
FITZGERALD Most people should not be hitting a strength plateau within their first few years of training. If you’re consistent with your workouts, using good technique and eating pretty well, you should progress. But if you have stalled, this is probably why: Plan problems
Are you sticking to the plan? Is it the program itself or your adherence to the program that has caused your progress to halt? An adaptation plateau requires you to alter the program to make it harder – either by increasing the volume, changing rep schemes or trying different exercises. An adherence plateau requires you to find a way to stick to the program by identifying barriers; perhaps work’s too busy and you need to cut down from five training sessions to four, or maybe your motivation is running low and you need a week off to reset and refresh. Look at your technique
Better yet, get someone else to look at it for you – preferably someone who coaches that movement every day. It’s common to see people build hefty numbers at the barbell without developing a solid technique. You might be squatting too high or too low, or you might be inconsistent with your depth on each rep. It’s really hard to analyse your own form during an exercise because you have a poor view and are distracted by lifting heavy things. You wouldn’t want your mechanic to inspect
your car while they’re holding 100 kilograms, so don’t expect yourself to be your own trainer. You may feel embarrassed seeking out feedback, as you might be nervous that your technique isn’t up to scratch. But if you come out of the coaching session with an idea of how to improve your form, you can bust through the plateau and continue building strength. One step backwards is a good option if it allows you to take three steps forward over the next few months. Do something different
Spend three or four weeks performing a different training program. You can combine your main lifts into two sessions per week: for example, push/pull or upper/lower, as well as metabolic conditioning, circuit or endurance training. You might think that conditioning training will ruin your strength gains, but if you spend four weeks pushing sleds, slamming battle ropes and performing heavy farmer’s carries, I can assure you – you’ll be lifting heavier than you were before. If you want to stick to the resistance program, you can change up the exercises. Perform single-leg extensions, curls and bridges, use kettlebells for Romanian deadlifts and try dumbbells where you were using barbells, and vice-versa. There are plenty of aspects of your program you can change, you just need the awareness to change them if you’re not progressing.
Rawdah has been in the health and fitness industry since 2008, first as a personal trainer and group fitness instructor, before moving online in 2014 as Co-Director of coaching business Flex Success. She is accredited through Beck Health & Nutrition, is a qualified Master Trainer through the Australian Institute of Fitness, holds a Bachelor of Social Science degree, and broke an Australian record in Strongman in 2017. She works with both general population clients and performance athletes, using an evidence-based, individualised and practical approach to healthy, sustainable results.
SOFIA TOUMBAS TRAINER & INDUSTRY EDUCATOR @sofiatoumbas Toumbas holds a Diploma of Fitness and a Post Graduate Diploma of Education, and has been a qualified Personal Trainer for over 10 years. An avid bikini competitor, she now spends her days educating the wider industry and coaching an intimate group of sport specific clients online.
TOM FITZGERALD EXERCISE SCIENTIST & NUTRITIONIST integratedfitnessnutrition.com // @tomfitzgerald.ifn Fitzgerald is a Nutritionist and Exercise Scientist based in Kingscliff, NSW. Specialising in general population body recomposition clients, he now runs his own coaching business, Integrated Fitness Nutrition. On top of his Sport Coaching and Exercise Science and Human Nutrition degrees, he’s also a certified Sports Nutritionist through the International Society of Sports Nutrition.
TRAVIS JONES FOUNDER – RESULT BASED TRAINING GYMS rbtgyms.com // @travisjonesentrepreneur Jones is the Founder of 15+ Result Based Training (RBT) Gyms across Australia, and health and fitness tracking app, Keystone Health and Fitness. Jones, who played elite level rugby league as a teenager until his early 20s, has over 15 years of experience in the industry. He has completed his Poliquin Level 3 and FMA Strength Institute Level 3, and is an AOK Health Corrective Exercise Specialist.
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JONES When aiming to get stronger, eventually you’ll get stuck on a particular exercise. When you add weight to the bar, the number of reps you can perform with good form naturally drops, and when you try to perform more reps, you fail – session on session. You have plateaued. While a single plateau can happen for a variety of reasons, you shouldn’t get stuck at the same level for more than two subsequent workouts. If that’s the case, you need to change your program. Here are three effective ways to do just that: Increase your training volume
A common reason for progress stalling is that you’ve become too advanced for your workout program. The lifts you’re performing right now may not be enough of a stimulus to force your muscles to adapt. This often happens because the more you advance, the more resistant you are to muscle damage and neuromuscular fatigue, and you recover faster from your workouts. You must aim to counterbalance these adaptations by increasing training volume. In most cases, this increase in training volume is all that’s needed to get the progress going again. Use your ovulation to progress faster
How to increase training volume? Do one more set per exercise during your follicular phase of your menstrual cycle, which is roughly the first 14 days. Have you ever noticed that you tend to be stronger during the first half of the menstrual cycle compared to the second half? You may never have thought about it, but most women perform better in the gym before they ovulate. One study by Wikström-Frisén et al. found high frequency periodised leg resistance training during the first two weeks of the menstrual cycle was more beneficial in gaining power and strength and increasing lean body mass than if the same program was completed in the second two weeks of their cycle. One reason for this is that your progesterone levels are lower before ovulation, which enhances the brain’s ability to recruit muscles. Testosterone levels are also higher, which aids recovery between workouts. Train in the early evening
Did you know that most people are strongest during the early evening? Scientists Greg Atkinson and Thomas Reilly found that most sports records are broken in the early evening because strength, power and flexibility all reach their peak at that time. If you’re currently exercising in the morning or afternoon, consider switching to early evening workouts. It may boost your performance and help you overcome plateaus.
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“Did you know that most people are strongest during the early evening? ” RAWDAH Progress is the name of the game and, for those who train with weights, that game may be adding kilos to the bar to crush your personal bests (PBs). While you’ll need adequate recovery and appropriate nutrition to truly reach your potential, here’s what you can do in-gym to lift heavy: Test your current strength and set a goal
You can’t manage what you don’t measure. A rep max (RM) test may be a good place to start, allowing you to establish a benchmark of your current strength based on how many reps you can complete at a given weight, or how much weight you can lift for a given rep goal (usually one to five reps). You can retest this down the track. Once testing is complete, set a SMART (specific, measurable, achievable, realistic and timely) goal based on your numbers (Editor’s note: or upgrade your goal setting methods using p. 22). Have a solid training program
Avoid throwing weights around without any intention, intensity, plan or purpose. A program that is realistic yet challenging is best. It should work with progressive overload principles, increasing your workload over time on the exercise in question. This forces ‘strength adaption’ and will create far greater results than changing up the weight every time you lift.
Your rate of progress will depend on recovery, technique, intensity, and if you’re a beginner or more advanced. As a guide, you want to be finishing your strength sets with zero to three reps in reserve (RIR). This means you finish a set when you’re physically only able to perform up to three more reps before you ‘fail’. For most people, this should mean increasing the weight every one to three weeks. Start with the most important exercise
Begin your session with the exercises you want to improve on, before you’re fatigued. Pay close attention to your technique to avoid injury, and spend time working on prehab and skill acquisition of your chosen movement. This is where a strength coach may come in handy. Take recovery seriously
Recovery plays a huge role in strength gains. Ensure you’re not overtraining and you are taking recovery or deload weeks. Deload weeks can either be reactive (taken when progress is no longer possible and your rate of perceived exertion or RPE continues to soar week after week) or proactive (taken in advance by planning a training block – say four weeks – followed by a week of reduced workload). Monitoring stress management, activity levels and sleep year-round will also prove beneficial to your recovery and strength improvements. STRONGFITNESSMAG.COM.AU
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“How you approach the bar in any lift can dictate the way it is moved.”
TOUMBAS To improve performance numbers, you need to ‘earn the right to lift the weight’. Factors such as muscular balance, sound technical execution and grit all need to combine to smash that PB. As an intermediate or advanced lifter, the first two will have been developed over time and experience, so I want to explore the third requirement – ‘grit’. Provoking fear in many, grit is often associated with nose bleeds, pulsating forehead veins and ‘exertional discomfort’. To put everyone at ease, the first two usually only appear on competitive powerlifters that have surpassed the human stage and have become Hulks in their own right. However, the concept of ‘exertional discomfort’ needs to be a comfortable topic for anyone interested in performance improvement to discuss and experience. From my own experience as a coach and an athlete, I have found the two effective methods to overcome fear of
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the weight (which will almost always prevent you from lifting it) and toiling through the discomfort are: A consistent approach
This concept is widely used in powerlifting. With over 71 world records, Ed Coan described his approach to every lift: “I treated light weights like I did heavy weights. So, it was always the same way done. I could walk up to a deadlift, set up for a bench – everything was exactly the same, all the time.” Coan says apprehension about attempting the new weight was gone due to this consistent routine. Current three-time CrossFit Games Champion and Commonwealth Games Gold Medallist Tia-Clair Toomey seems to agree. In the most recent Crossfit Games, guest commentator Mark Burgener described Toomey’s approach: “…the beauty of her being able to go through her patterns right before she lifts it…she’s got time, she addresses
the bar the same, she goes up there very confidently and puts a lot of acceleration on the bar.” These two examples show that how you approach the bar in any lift can dictate the way it is moved. Fear is removed and all that is left is the movement itself relying on the strength that has already been built over time. Exertional discomfort
Lifting heavy weight should not feel easy or comfortable. In traditional higher rep protocols, it is expected that the last three to five reps sit at a higher RPE. Take this principle and apply it to a one to three RM and the exertion rate increases exponentially. So you should expect a higher level of discomfort. A different mindset is required to tolerate and understand the discomfort that is going to occur. Accept the lift is intentionally difficult, respect it and mentally prepare, and it will make the movement easier to complete. You should have the physical strength and technical execution – now you need the mental strength behind the lift. If you believe you can, it will happen. S
December/January 2020
NUTRITION
As far as we at STRONG Australia are concerned, festivities shouldn’t be about deprivation – you want to eat chocolate pudding for breakfast? We say go for it. But for those who want to minimise the loss of their hard-earned 2019 gains, there’s some easy ways to keep your calories and sugar intake to a minimum, and macros partly in-check. From trifle and peppermint cookies to mocha brownie cheesecake, here are some healthier Christmas recipes that taste as good as the real deal.
EALTH
olid
3&$*1&4 "/% 1)050(3"1): #: SARAH KY
MOCHA PUDDING BALLS
Makes 30 balls 91 calories | 3.4g protein | 10.9 carbs | 3.8g fat per ball
Ball ingredients: • 250g dates, soaked in hot water for an hour and then drained • 1 can chickpeas, rinsed well and drained • 100g coconut cream, chilled, white part only • 5ml hot water and 3 to 4 tbsp BYS Coffee • 20g cocoa powder • 50g bRaw Chocolate Protein Powder • 180g coconut flour • 50g cacao nibs
Icing ingredients: • 160g coconut cream, chilled, white part only • 30g smooth cashew butter (or other nut butter) • 10g bRaw Vanilla Protein Powder
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Macro and calorie splits are a guide only, and may vary depending on brand of product used.
Method 1. To make the balls, blend the dates, chickpeas, coconut cream, hot water and coffee until smooth. 2. Add the remaining ball ingredients and incorporate until a dough forms. 3. Roll the dough into 30 balls and freeze while you make the icing.
4. To make the icing, combine a icing ingredients in a bowl until s ooth. 5. Spread the icing on top of t balls and return to the free e r for 15 minutes or until icing i solid. 6. To store, keep in an air ht container in the fridge.
December/January 2020
Method
/0Ȭ#",& MOCHA BROWNIE CHEESECAKE
Makes 16 to 18 slices 158 calories | 6.5g protein | 11.5g carbs | 9.5g fat per serve
Base ingredients: • 30g hot water and 2 tbsp BYS Coffee • 250g dates, soaked in hot water for 1 hour and then drained • 80g coconut cream, chilled, white part only • 30g bRaw Vanilla Protein Powder • 130g coconut flour • 25g cocoa powder • 30g shredded coconut
1. To make the base, dissolve the BYS Coffee in the hot water. Blend the dates, coconut cream and coffee mixture until a smooth paste forms. 2. Add the remaining base ingredients and mix until a dough forms. 3. Press the dough firmly into a lined loaf tin and refrigerate. 4. To make the cheesecake layer, in a separate bowl, mix the hot water, coffee and gelatine until well dissolved. 5. In a separate bowl, combine the cream cheese, coconut cream and yoghurt until smooth. 6. Add the gelatine mixture to the cream cheese mixture, along with the protein powder, rice malt syrup and lemon juice, and mix until smooth.
7. Divide the batter into two portions. To make the chocolate cheesecake layer, add the cocoa powder into one half of the batter and mix well until smooth. 8. Spread the plain cheesecake layer on top of the refrigerated base, before topping with the chocolate layer. 9. Freeze for one to two hours. Remove from the tin and remove the baking paper. 10. Store in the fridge until you’re ready to serve.
Cheesecake layer ingredients: • 40ml hot water and 1.5 tbsp BYS Coffee and 2 tsp gelatine powder • 500g light cream cheese • 40g coconut cream, chilled, white part only • 100g vanilla Greek yoghurt • 30g bRaw Vanilla Protein Powder • 50g rice malt syrup • 2 tsp lemon juice • 15g o oa powder
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PEPPERMINT COOKIES
Makes 25 cookies 106 calories | 3.5g protein | 8g carbs | 5g fat per cookie
Cookie ingredients: • 170g chickpea flour • 20g cocoa powder • 25g bRaw Chocolate Protein Powder • 90g granulated low calorie sugar • 100g light butter • 2 flax eggs (10g flax seeds + 40g water) • 20g rice malt syrup • 5g peppermint extract • ½ tsp baking powder
i s e Freats t
Cream ingredients: • 120g coconut cream, chilled, white part only • 15g coconut flour • 1 tbsp mint extract • 20g rice malt syrup • 5g bRaw Vanilla Protein Powder
Chocolate coating ingredients: • 330g sugar-free chocolate, melted • 5g coconut oil • 10g bRaw Chocolate Protein Powder
Method 1. Preheat your oven to 180°C. 2. To make the biscuit base, combine all the biscuit ingredients in a bowl until a dough forms. 3. Wrap the dough in cling wrap and refrigerate for 30 minutes. 4. Roll the dough out on a floured surface using a rolling pin, and cut into circles. You can use the rim of a glass as a guide or a cookie cutter. 5. Place the circles onto a lined baking tray and bake for 12 to 15 minutes. 6. Allow the biscuits to cool completely. 7. To make the cream, combine all the cream ingredients in a bowl until smooth. 8. Place one to two teaspoons of t e cream onto each cookie and fr eze for 30 minutes. 9. To make the chocolate coati g, combine all the chocolate c atin ingredients in a bowl until ooth. 10. Dip the biscuits into the c ocolate (optional: sprinkle with c sh r candy canes) and freez 15 minutes.
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C CHRISTMAS TRIFLE T
Makes four trifles 276 calories | 19.4g protein | 26.7g carbs | 9.3g fat per trifle
Ingredients: • 2 packets Aeroplane Jelly Lite
Sponge cake ingredients: • 3 eggs, room temperature • 80g granulated low calorie sweetener • 60g self-raising flour • 10g bRaw Vanilla Protein Powder • 5g corn flour • 3g (½ tsp) baking powder
Chocolate protein crème ingredients: • 200g vanilla Greek yoghurt • 20g cacao powder • 20g bRaw Chocolate Protein Powder • 20g almond milk
Vanilla protein crème ingredients: • 200g vanilla Greek yoghurt • 10g bRaw Vanilla Protein Powder • 20g almond milk
Method 1. Make the jelly as per instructions on the packaging and divide into four glasses. Refrigerate for at least two hours. 2. To make the sponge cake, preheat your oven to 170°C. 3. Beat the eggs and sugar using a stand mixer on high, until batter triples in volume (approximately 20 to 30 minutes). 4. Gently sieve the remaining sponge cake ingredients into the egg batter. Only sieve and fold 1⁄4 of the dry
ingredients at a time – over-whipping will reduce the air in the mixture and will result into a flat sponge cake. 5. Line a baking tin with baking paper before greasing with oil. 6. Pour batter into the tin and bake for 25 minutes. The cake should come out of the oven very soft and a skewer speared through the middle of the cake should appear slightly wet. 7. Allow the cake to cool completely. 8. To make the vanilla and chocolate protein crème, combine the respective ingredients together in separate bowls until smooth. 9. To assemble, cut the sponge cake into cubes and place on top of the jelly. Spoon the protein crème on top of the sponge cake and top with raspberries.
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CHRISTMAS BERRY TARTLETS Makes five tartlets 258 calories | 12.2g protein | 30.6g carbs | 9.6g fat per tartlet
Pastry ingredients: • 150g chickpea flour • 20g bRaw Vanilla Protein Powder • 60g granulated low calorie sweetener • 1 tsp cinnamon • 60g light butter • 30g cold water • 1 tsp vanilla extract • ½ tsp baking powder • ½ tsp salt
Berry jam ingredients: • 300g frozen raspberries, defrosted • 10g chia seeds • 30g granulated low calorie sweetener • 5g lemon juice • 10g bRaw Vanilla Protein Powder
Method 1. Preheat your oven to 180°C. 2. To make the pastry, combine all the pastry ingredients in a bowl until a dough forms. Flatten dough into a disc and wrap in cling wrap before refrigerating for 30 minutes. 3. Lightly grease a cupcake tin. 4. Once firm, remove the dough from the refrigerator. Mould the dough around five cupcake moulds (keep a portion of dough to create the star). 5. Place the cupcake tin in the freezer while making the jam. 6. To make the jam, combine all the jam ingredients in a bowl until smooth. 7. R c cake tin from the eezer and sp n the jam evenly tween the five moulds. Roll out the rem ning dough and cut out five stars o place on top of the jam. ke for 22 to 25 inutes or until golden brown. 10. low the tartlets to ool for five minutes before gentl removing them from the tin
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NUTRITION
LEAD IMAGE CHRIS RYAN/ISTOCKPHOTO.COM/
Counting calories vs macros When it comes to tracking your nutrient intake, there are some real downsides to calorie counting. WRITTEN BY DR MEGAN RIGBY, NUTRITION CONSULTANT, THEMACROMINI.COM
Most of us are all too familiar with the concept of calories. From early on, we’ve been programmed to determine our food choices with this value in mind; whether it’s on a nutrition label or restaurant menu, we immediately cast judgement on items based on their caloric price tag. The problem is, this very vague and outdated practice does not paint the whole picture of what we are, or should be, consuming. Sure, restricting calories can lead to overall weight loss, but it does not necessarily differentiate between fat or muscle. When adding up the calories in a snack or meal, there is no indication of the actual quality of the foods being consumed, only the
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amount. Meaning that calories from nutrient-dense whole foods have no distinction from other foods of equal caloric value – a slice of cheesecake may contain the same number of calories as a salad with chicken. Calorie counting also provides zero insight to the amount of protein, carbohydrates and fats (a.k.a. macronutrients) being consumed in a meal or over the course of the day. All foods are made up of a combination of these categories and each has a specific caloric value, which is the way total calories are calculated (we’ll get to those specifics later). Proteins, fats and carbs all play different roles in the function of the body, so their manipulation can help your individual health, body
composition and performance goals. Following a nutrition plan that tracks macronutrients allows for more precise tracking of calories and a better understanding of personalised nutrition. You also aren’t limited or required to eat a certain way in order to utilise macros. A macro-based diet could be low-carb higher-fat, vegetarian, vegan, keto, paleo, glutenfree, and the list goes on. This method offers flexibility, balance and variety in your day-to-day life. The ability to easily exchange foods helps when going out to eat, attending events, or even dealing with the unexpected. Because let’s face it, boring and restrictive diets lead to unhealthy relationships with food and keep you from achieving true success. December/January 2020
>
FUN FACT: The term ‘calorie’ was coined in the early 1800s,
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but was not considered a weightloss tool until 1918. This is when a physician, Lulu Hunt Peters, wrote a book targeting women called Diet & Health: With Key to the Calories. It sold two million copies.
The value of protein Protein is the building block for maintaining, repairing, and growing muscle tissue. At four calories per gram, it is also the biggest bang for your buck, as a serving of protein digests slowly and helps keep you satisfied until your next meal. This macro also plays an important role in the regulation of hormones, as well as repairing other tissues such as cartilage, hair, skin and nails.
Don’t fear carbs Perhaps the most craved and readily available macronutrient, carbohydrates are typically the first to be restricted when people are attempting to get leaner. Also clocking in at four calories per gram, carbohydrates provide the body with a quick source of energy. This macro is the body’s primary source of fuel, as it breaks down carbohydrates into glucose (sugar), which is used for cellular energy.
How macro counting works PROTEIN Each gram of protein contains four calories (e.g. 10g of protein = 40 calories)
CARBOHYDRATES
FATS
Each gram of carbohydrate contains four calories (e.g. 10g of carbs = 40 calories)
Each gram of fat contains nine calories (e.g. 10g of fat = 90 calories)
EXAMPLES OF PROTEIN
EXAMPLES OF CARBS
EXAMPLES OF FATS
Beef Pork Poultry Fish Dairy Eggs Soy Whey powder
Bread Pasta Potatoes Starchy vegetables Grains (quinoa, oats, rice) Fruit Legumes
Avocado Butter Cream Nuts and seeds Nut butters Oils (olive, coconut, etc.)
•Carbs: 45–65 per cent of total calories •Fats: 20–35 per cent of total calories •Proteins: 10–35 per cent of total calories
How can I get customised macros without a coach?
If you’re looking to learn more about macros without making an initial ďŹ nancial investment, try one of these free macro calculators. My Fitnesspal
Your body needs fat One of the most common misconceptions about fat is that it makes you fat. Yes, fat contains the greatest amount of calories at nine per gram, but fats also improve satiety and the absorption of several vitamins and nutrients, and are essential in regulating
My Macros+
Before beginning a macro tracking program, you must first determine your total daily caloric needs. This number, be it 1,500 a day or 3,000, should take into account your age, height, weight, metabolism and activity level. Next, you determine the ideal macronutrient breakdown for you and your health goals. For example, if someone is looking to maintain their health and weight and their daily caloric intake is 2,000, their macronutrient ratio might be:
Lose It!
hormones, protecting organs, and keeping the brain functional. When hormones are properly balanced, they provide a better environment for losing weight and/or building muscle. It is crucial that healthy fats (unsaturated fats) are included in your diet every day. S
If that same person was looking to lose weight, the carb intake may be lower and the protein higher. If they were on the ketogenic diet, fat would be much higher and the carbs very limited. Macro counting is a personalised process rather than a one-size-fits-all approach. If you’re seeking to better understand nutrition, it is recommended you hire a nutritionist or macro coach. This person will help create a customised plan while also providing education specific to you.
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NUTRITION
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THE SUPPLEMENT EDGE WRITTEN BY KATELYN SWALLOW
Supplementation can play a significant role in making sure you feel and perform your best in the gym and in life. But pick a poorly engineered product, and the research shows you’ll only be wasting your hard-earned coin. We asked the experts for their top supp recommendations for active women, and how to spot a winning product from a pretender.
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1
A 90g portion of sardines
CREATINE MAIN GOALS:
Improved training performance, muscle hypertrophy PRIME CANDIDATES:
Barbell enthusiasts The details: Creatine is a substance that exists naturally in the body, helping to fuel your muscles, particularly during heavy lifts and high-intensity work. One of the most well-researched supplements, it most commonly presents as a powder to be mixed with liquid pre-training, and has been shown to have serious benefits for power and strength outputs. One recent review published in the journal Molecular and Cellular Biochemistry looked at over 500 studies involving creatine to find that even shortterm supplementation increased strength by up to 15 per cent, and improved single effort sprint performance by about five per cent.
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Take this much: Nutritionist, Trainer and Sports Scientist Rudy Mawer (rudymawer.com) suggests taking one 5g scoop per day. What to look for: While there are numerous strains of creatine on the market (all claiming superior solubility or advantages), nearly all of the studies that demonstrate creatine’s effectiveness use creatine monohydrate. This particular type of creatine has been used for decades and is considered in many circles the ‘original and the best’. Purity is key to effectiveness, so only buy creatine from reputable brands with limited fillers.
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OMEGA-3
MAIN GOALS:
Cell and joint health, hormone regulation, general wellbeing PRIME CANDIDATES:
Everyone and anyone The details: Omega-3 polyunsaturated fatty acids are a family of essential fatty acids that play an important role in the way the membranes of our cells function. “I like to call it a natural, life-long insurance plan. Omega-3 supplementation can help lower the risk of heart and metabolic diseases, along with improving brain and joint health,” says Mawer. It also happens to be one of the fatty acids the body is unable to synthesise on its own, so it needs to be consumed via your diet. The problem? It’s nearly impossible to ingest the optimal levels through nutrition alone. “If you eat two to three portions of oily fish per day, you may be hitting the required dose,” says Mawer. Not overly practical and you’ll likely smash your fat macros. That’s where supplementation comes in.
Take this much: While recommendations by key health organisations vary, Co-Founder of Flex Success and Sports Nutritionist Dean McKillop (flexsuccess.com.au) says a lot of the research now points to needing about 2.4g of combined EPA and DHA (the two fatty acids that make up omega-3) per day. “Most standardised fish oil tablets are 1,000mg, which will yield anywhere between 500mg and 900mg of combined EPA and DHA, depending on the concentration of active ingredients,” he says. This means you’ll need to take three to five tablets, depending on the product you choose. What to look for: The levels of EPA and DHA in each tablet. “Cheaper brands will sell 1g of omega-3 with only 300mg to 400mg of combined EPA and DHA. In other words, only around 30 per cent of the tablet will have the crucial fatty acids,” says Mawer. Opt for higher quality supps, with at least 700mg of combined EPA and DHA, and make sure you check the use-by date. “Omega-3s are prone to going rancid. Once they go bad, they will have a foul smell and become less potent or even harmful,” warns Nutritionist and female hormone specialist, Jenn Pike.
December/January 2020
contains around 60 per cent of your daily value of omega-3s. GO FISH:
You would have to eat up to three servings of fish a day to even come close to hitting recommended levels of omega-3.
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PROBIOTICS MAIN GOALS:
General health, immune function, fat loss, training performance PRIME CANDIDATES:
Everyone (just check with your doctor before taking if you have any pre-existing gut issues)
The details: Probiotics are a form of live bacteria found naturally in the gut, aiding in digestion and assimilation of nutrients from the foods we eat. When particular strains of such bacteria are taken in high enough amounts as a supplement, some research has shown a host of benefits, including aiding gym performance, strengthening the immune system, and improving general wellbeing and body composition. “In the last couple of decades, fascinating research has come out linking our gut health to almost every aspect of human life and even disease risk, how we store and lose fat, and how we perform or add muscle,” says Mawer. However, McKillop is not so convinced. “We can’t determine where the microbiota need support within the entire gastrointestinal tract, and probiotics only account for the gut. For the most part, probiotics are like throwing a dart at a dart board while blinded,” he says.
Take this much: Mawer suggests 10 to 15 billion CFU (colony forming units) per day is ideal, taken with a meal. What to look for: Similar to omega-3, dosage is important. Most commercial brands or yoghurt-based probiotics have one billion CFU or less, warns Mawer.
“It’s also vitally important to look out for the key strains of bacteria, as there are thousands out there. There are quite a few that have beneficial research, but three of the most popular are: Lactobacillus acidophilus, Lactobacillus GG and Bifidobacterium infantis,” he adds. Avoid brands containing artificial fillers, flavours or dairy.
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CHILL PILLS:
Magnesium plays a role in mood, sleep, and muscle relaxation.
GREENS MAIN GOALS:
Fill nutritional gaps, improved performance, support immune health PRIME CANDIDATES:
Regular gym-goers and dieters The details: No matter how varied your diet, it’s often unrealistic to consume the volume of food required to ingest all the vitamins and minerals you need for optimal health and performance. “Research has shown most of us have our ‘go-to’ 20 foods that make up 90 per cent of our diet,” explains Mawer. “Because every different type of fruit and vegetable contains different vitamins and minerals, we often under consume some of them.” While multivitamins were once used to fill dietary gaps, recent research points to their ineffectiveness — and, in Pike’s experience, their potential for harm. “I work with a huge population of women suffering from digestive issues – gas, bloating, and constipation, to name a few – and I find the more pills and tablets, especially multivitamins, they try to add to their daily regime, the worse their digestion becomes,” she says. A well-designed greens powder mixed with water or in a smoothie carries similar perks to a
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multivitamin without any of the digestive drawbacks. One caveat though – research into their efficacy is limited. Take this much: Dosages will depend on the product you choose, but one scoop of greens powder per day is usually sufficient. “Take greens in the morning or around midday rather than at night, as they can be stimulating to your bowels and energy levels,” adds Pike. Just don’t be lulled into a false sense of security. Green drinks should supplement your intake of fruit and vegetables rather than replace it, and they aren’t always engineered for optimal absorption. What to look for: Green supps should host a wide variety of minerals and nutrients, sourced predominantly from organic, plant-based whole foods. Think upwards of 20 different foods, including wheatgrass, spinach, broccoli and kale. Look for a product that also contains aquatic plants and algae, such as spirulina and chlorella. These modern ‘superfoods’ have been shown to fight a multitude of major lifestyle-related diseases, help to manage blood glucose levels, and boost your body’s antioxidant levels to help fight free radicals (the nasty unstable molecules that occur naturally from metabolic processes, but cause damage to your cells). A 2010 study published in Nutrition found that participants who took 6.3g of chlorella per day achieved a 44.4 per cent boost in vitamin C and 15.7 per cent boost in vitamin E in just six weeks.
5 ZMA OR
MAGNESIUM MAIN GOALS: Recovery
PRIME CANDIDATES: Those suffering from muscle
soreness, sleepless nights and stress The details: ZMA supps contain both zinc and magnesium – two vital minerals involved in over 500 chemical processes in the body. “They are both particularly important for active women, as naturally their needs are amplified, and both minerals play a role in that cellular repair process,” says Mawer. While Pike doesn’t necessarily recommend ZMA, she acknowledges the importance of magnesium. “Magnesium is one of our most critically needed minerals, but also one of our most deficient. It helps with maintaining a healthy mood, sleep, hormone balance, and reducing symptoms of PMS and menstrual cramps,” says Pike. “The only issue that arises from too much magnesium is looser bowels. If you notice this, keep at the lower end of dosing – around 200mg.”
Take this much: Women need slightly less than their male counterpart – approximately 300mg of magnesium and 20mg of zinc is sufficient. What to look for: “Look for ‘chelated’ versions, as they are more easily absorbed,” notes McKillop. They also shouldn’t cost you an arm and a leg. “As they are raw ingredients, it’s normally a pretty easy purchase without complex rules or tricks, even commercially from mainstream brands,” says Mawer. ZMA should be relatively cheap, so consider any major price mark-ups a red flag. S
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PHOTO ISTOCK.COM/SERGEY NAZAROV
MOTIVATION
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Reframing your priorities many customers reeling from the discovery of their reliance on tech when it introduced a new report that tracks what users are doing on their iPhone, and for how long. These types of tools can be used to shift your focus back to important tasks, ultimately making it more difficult to succumb to the temptations of tech. As Michelle Clark, PhD, Executive Vice President of Psychological Associates, explains, “I think most people underestimate the amount of time they have lost to the unproductive use of their phones and other screens, and that most people feel like they are busier than they want to be, which negatively impacts their sleep, their exercise, and their time with their family.” Of course, technology has many benefits that far outweigh the negatives. For some, it has paid off in the form of remote work opportunities that would have not been possible five or 10 years ago. This can result in greater job satisfaction and work-life balance. Still, hyperconnectivity and opportunities to work from home can mean you wind up working more, not less. And whether you’re working remotely or scrolling mindlessly, it results in being less present in the moment.
HAND ILLUSTRATION SHUTTERSTOCK.COM/GIAMPORTONE
Experts say this phenomenon lies in how we frame what it means to be productive in the 21st century. “The difference between busyness and productivity is that they are often opposites because busyness leads us to accomplish fewer things of importance,” notes Chris Bailey, author of Hyperfocus: How to Be More Productive in a World of Distraction and The Productivity Project . This happens when the quantity of our actions takes precedence over the quality of them. Technology, specifically the smartphone, is a powerful timewaster and it’s easier than ever to fall victim to its allure. Though not classified in the Diagnostic and Statistical Manual of Mental Disorders, there are experts who champion that technology addiction be recognised as a mental disorder. In response to this theory, some companies are taking the threat of technology’s potentially addictive nature seriously and addressing it at the source. Last year, Google announced it would be tackling the problem head-on with smartphone features that allow users to better track how much time they are losing to their screen. Other brands have followed a similar path. Apple, for example, had
PHOTO ISTOCK.COM/LESZEKCZERWONKA
It’s a sound most of us are painfully familiar with, experiencing it dozens of times per day and inches away from our itchy trigger fingers. It’s a noise that can effortlessly pull your attention away from deadlines, quality time with friends and family, and even the road while driving. For all they do to make your life easier, your smartphone also has an influence over you that’s as complicated as the technology poured into its ergonomic frames. While they enable us to do more work on the go, our ability to connect to anyone, anywhere, anytime forms a paradox: the more we are able to do, the less we are able to accomplish because the todo list never ends. And even though the office may be the obvious place where distraction can sap your work ethic, it’s not exclusive to the nine to five grind. A lack of productivity can affect your sleep and level of anxiety, both of which have been linked to health threats such as heart disease, obesity, and mood disorders, making it a more serious issue than an unchecked agenda. Nor is it a technology-specific problem – productivity sappers also include a packed-to-the-brim schedule or the absence of strong leadership in a work environment. Whether your focus is being pulled by the glow of a screen or yet another team meeting that could have been an email, one thing is certain – for your sake and the sake of those around you, building a defence against the worst offenders is a necessary (though sometimes painful) process.
December/January 2020
A WELCOME DISTRACTION Allowing your attention to be pulled away from the task at hand isn’t always bad: music is one diversion that pushes exercisers to greater limits, as shown in study after study. But it’s not a one-sizefits-all solution. British sports physiologists found that rap is the best genre to run to due to its average of 75 to 95 beats per minute, dance is the ideal tempo for strength training, and though some may disagree, they recommend that rock be kept on the sidelines due to its irregular musical patterns. STRONGFITNESSMAG.COM.AU
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One study found that participants who wrote down their objectives were 33 per cent more likely to reach their goals than those who simply pondered them. December/January 2020
CELL PHONE PHOTO ISTOCK.COM/DIEGO_CERVO ICONS SHUTTERSTOCK.COM/OLYVIA, TZUBASA, ZO3LISTIC DESK PHOTO SHUTTERSTOCK.COM/LESZEK CZERWONKA
Brain drain:
FIGHTING DISTRACTION Need a starting point for staying on task? These tips from Chris Bailey, author of Hyperfocus, are for you. If it doesn’t impact your job, delete the email app from your phone or unlink it from your work email account. Never attend a meeting without an agenda and insist that attendees stick to it. Use your phone’s settings to set your screen to grayscale. This prevents visual cues from pulling your attention away. Adjust the notification settings on your phone and in your social media accounts – you don’t necessarily need to be reminded when someone comments on a photo of you. Apple users can set time limits for apps. Use this feature in conjunction with your screen time reports to restrict your access to the worst offenders. S
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PHOTO CREDIT: JAY BOVINO
#BodyPositive2020
STRONG
Women to Watch Setting goals to be fitter, stronger and leaner in the New Year is all well and good, but do you ever set a target to be happier? We spoke to some of Instagram’s most body-positive fitness influencers about their own struggles with the mirror and their tips for loving ourselves more – as we are – in 2020.
MY DEFINITION OF STRONG Being a strong woman is about resilience. It’s about being able to hold a smile through the good and the bad and knowing you can make it through.
BODY IMAGE AND SOCIAL MEDIA
AMY SHEPPARD Singer and Songwriter @amysheppardpie // @wearesheppard
An uber-successful singer and songwriter for Australian pop band Sheppard, this fitness advocate and brave body-positive soldier is also the founder of the #KISSMYFATASS movement that took over our social feed this year. Head over to her Insta page to see pics of her body as is – lumps, bumps and whatever else – and her stark reminders to be kind to yourself and others, always. 62
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Social media is extremely detrimental to the body image of women of all ages. With followers being used as currency and instant gratification for the way you look, it’s no wonder people only post their highlight reel. Eating disorders, low self-esteem and suicide are on the rise, and people are lonelier than ever before. My view is that it doesn’t have to be this way: social media can be used to do amazing things. Positive role models are desperately needed on social media, and I hope that my profile can be a breath of fresh air for anyone struggling with keeping up appearances online.
IT HAPPENED TO ME I grew up as an overweight child and was subjected to bullying from a young age. Being in a successful band only exacerbated my body image issues. People would comment about any body weight changes, and
December/January 2020
PHOTO CREDIT: JAMES JOEL
ASHLEIGH BOEHM Strength and Conditioning Coach
chickswholift.com.au // @ashleigh_chickswholift
Too skinny, too curvy, too muscly – Boehm is saying enough is enough. This boss-chick and Online Trainer has not only overcome a debilitating eating disorder, but also the wrath of online trolls and unthinking people who dug at her muscular form or gave her backhanded compliments. Now, along with her educational content and inspirational gym pics, she posts openly and honestly about her experiences in the social media spotlight.
MY DEFINITION OF STRONG
I always worried about what people thought of me. At the start of this year, I became fed up with trying to be the perfect version of a ‘pop star’. I was only ever posting my most flattering photos online and I was in a miserable relationship with yoyo dieting. I decided to post a series of photos of myself as I really was – I exposed my lumps, bumps and rolls, and used the hashtag #KISSMYFATASS. Before I knew it, women from all around the world were joining me in sharing their realistic bikini photos. I no longer need to chase perfection and I don’t compare my body to other bodies I see online.
BODY POSITIVE 2020 Unfollow anyone who makes you feel bad about yourself. I only follow women who are inspiring or women I can learn something from.
DAY ON A PLATE I love poached eggs and salmon on sourdough toast after my morning workout, and for lunch I often have BBQ chicken, cheese slices, avocado and spinach. For afternoon tea, I enjoy fruit or crackers with cheese and tomato. I get more creative at dinner, with chicken, cauliflower fried rice and creamy mushroom pasta one of my favourite meals.
Strength takes many forms: there’s the physical strength built in the gym and then there’s the psychological strength that is forged through discipline and consistent hard work. But for me, true strength is about facing up to your lies and calling yourself out on your own bull****. It’s having the courage to be vulnerable and admit your weaknesses, and the tenacity to take control of your choices.
BODY IMAGE AND SOCIAL MEDIA Statistics show that the suicide rate among teens and young women has almost tripled in alignment with the increase of social media use. There is no doubt that we’re all feeling the pressure to achieve a certain (largely unachievable) aesthetic. Thankfully, this is being recognised and we’re beginning to realise health and fitness come in many forms – it’s not just about having abs and a booty!
IT HAPPENED TO ME I was a gymnast from the age of five, so my body has always been a focus. The pressure to be perfect manifested as anorexia and bulimia throughout my teens and early 20s, robbing me of many happy life experiences. I still encounter the residual effects of believing how I looked was the most important thing about me. It wasn’t until I began strength training that I truly appreciated my body for what it could do and I began trying to take up
more space in this world, rather than less. I did begin to receive criticism for being ‘un-feminine’ or ‘too big’, but I don’t choose to listen to those voices anymore.
BODY POSITIVE 2020 I am a firm believer that you’re the average of the five people you spend the most time with. Be careful who you allow in to your inner circle and surround yourself with others who are focused on health, growth and selfacceptance. This also goes for social media – you are what you absorb.
DAY ON A PLATE My eating philosophy is highly dependent on my training goal. When I’m in a fat loss phase I will track macros, and when I’m focusing on performance I will eat intuitively. The food choices tend to be similar, so the difference is in the level of structure. A typical day looks like: Pre-training (7am): Black coffee. Meal 1 (11am): Protein oats with blueberries. Meal 2 (3pm): Turkey mince, black bean noodles, mixed vegies, herbs and spices. Meal 3 (7pm): Steak or fish with roast sweet potato and greens. Meal 4 (8pm): Egg white and banana protein pancakes with berries.
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PHOTO CREDIT: TORI JACKSON CREATIVE
KARINA IRBY Founder and Director of Moana Bikini
moanabikini.com // @karinairby
What to do when the drab block colour bikinis on the market are no longer tickling your fancy? Create your own bright, fun, patterned and body-positive bikini line, that’s what – and rack up over a million Insta followers while you’re at it. The founder of Moana Bikini flaunts her curves with pride, along with her eczema flare-ups and cellulite in a raw, honest way we can’t get enough of.
MY DEFINITION OF STRONG Being a strong woman is about supporting other women and never tearing them down. Being able to give compliments when they’re due – without jealousy or envy – and being willing to put yourself out there, unafraid to make mistakes.
BODY IMAGE AND SOCIAL MEDIA I see social media as much more than a channel to sell products. Connecting with other people who are struggling with the same or different problems is key to dealing with your own issues and struggles. Just like you can curate the experiences you have in real life, you should be curating your social feeds in a way that makes you feel good about yourself. We should be following people who inspire us.
IT HAPPENED TO ME In my childhood and teen years, I suffered from eczema, and occasionally I still get flare-ups. As a child or adolescent, this was an excuse for others to pick on me and call me names – ‘scabby legs’, for example. I have always had quite a round booty and thicker legs and calves. Even though a curvier physique is becoming more sought after, it wasn’t always that way! To this day, I still have people saying I look weird or unnatural, or saying that I’ve had cosmetic surgery, which is outrageous. People who hide behind a screen think they have the right to say hurtful and false things.
BODY POSITIVE 2020 Realise you’re not alone. Anything you’re feeling or thinking or struggling with, you can be sure that someone else is dealing with exactly the same thoughts and emotions. It’s okay to feel ‘off’ sometimes – it’s part of growing and accepting yourself. Self-love is a journey.
DAY ON A PLATE Post-workout: Protein shake with protein powder, half a cup of berries, one cup of ice, one tablespoon of chia seeds and two cups of almond milk. Lunch: Salad sandwiches on sourdough, quinoa salad bowls or vegie sticks with hummus. Dinner: Butter chicken, chicken and salad tacos, prawn laksa, slow-cooked beef stroganoff, baked fish with salad or sweet potato nachos. Snacks: Chamomile tea.
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SAMI ROSE Personal Trainer and Sports Nutrition Specialist
samirosefitness.com // @samirosefitness
Following her own health transformation many moons ago, Rose wanted to teach others how to become fitter and stronger in an enjoyable and sustainable way. After completing her trainer qualification in early 2015, she has grown her business and social media account, working with women all over the world to adopt a balanced and realistic approach to diet and exercise. We personally love her Instagram feed’s mix of pro shots and unedited, everyday selfies, and her open and honest chats about weight fluctuations post-bikini comps. MY DEFINITION OF STRONG Being empowered – physically and mentally. Women should feel they’re capable of tackling any goal because we are! To me, a strong woman is one who is unafraid to back herself and work towards what she wants, whether it be fitness, business or relationship goals, or how she wants to feel within herself.
BODY IMAGE AND SOCIAL MEDIA I think times are changing on social media and it’s amazing! A few years ago, Instagram was about the ‘perfect’ image. Now, people use social media to connect, share stories and talk openly about their struggles. It’s less of a highlight reel, and it’s nice to see more people sharing their fitness journeys and their unedited photos. I hope the fitness industry continues showing people that ‘fitness’ isn’t just one look, and everyone deserves to feel comfortable in their body.
IT HAPPENED TO ME I used to get a lot of online trolling – when I was lean during my competing days (anonymous accounts would call me ‘disgusting’) and then when I was gaining weight afterwards (people
suggesting I was ‘lazy and fat’, and questioning how I could be a personal trainer). It took me a long time to accept my body, which was 12 to 15 kilograms heavier than what I was used to.
BODY POSITIVE 2020 You are more than your body! I used to pressure myself to look a certain way to impress others. I thought I’d be more liked, more successful in my business, and more popular on social media if I ‘looked the part’. But since taking a more relaxed approach, I haven’t experienced any of the negatives I was so fearful of – my business is thriving and my social media account continues to grow. I now appreciate aspects of myself other than appearance, and I allow those qualities to shine, and that’s what draws people to me – not what my body looks like.
DAY ON A PLATE Most days I eat nutrient-dense meals that include plenty of protein and vegetables, but I like to change it up and make it fun. I love chicken and vegetable stir fry with satay or teriyaki sauce, and I finish every day with a dessert – usually low-fat ice-cream. S
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WELLNESS RX
A not so
Merry Christmas Christmas is meant to be the most wonderful time of the year – but it also isn’t the easiest time for many. What can you do if you’re struggling a little this festive season, and what are the warning signs to look out for in the people around you? We examine the coveted ‘festive depression’ phenomenon and how to ensure mental health is front of mind (pun not intended) year-round. WRITTEN BY RONELLE RICHARDS
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CONTENT WARNING: THIS ARTICLE DISCUSSES SUICIDE AND MENTAL HEALTH ISSUES
Have you ever walked into a room full of people who are laughing, and smiled? You just couldn’t help it – the environment you found yourself in instantly impacted your mood. Similarly, certain times of the year can significantly affect your mental health, and the mental health of those around you. It might be the little boost of feel-good hormone serotonin as daylight savings clocks in, and you can finally escape the dreariness of winter. But this impact of environment on mood might also be the reason some people feel particularly low during December – known colloquially as ‘festive depression’. Rates of depression and suicide during the festive period are inconsistent – while some indicate high depression rates, other studies in the US and Austria found suicide rates actually fall over Christmas, followed by a sharp spike in the lead-up to the New Year. Another 2014 study by Griffith University, which focused specifically on the state of Queensland, had similar results. Analysing 10 years of data, the researchers found suicide rates significantly spiked on Christmas Eve and New Year’s Eve, with the researchers concluding that people at heightened risk of depression should be closely monitored. That said, Christmas can be one of the busiest times of the year for many mental health services, explains Julie Sweet, a Psychotherapist from Seaway
Counselling and Psychotherapy in Bondi Junction. “That is primarily due to people being isolated or experiencing emotional cut-off and disconnection from families and friends, mental health issues, such as suffering from depression or anxiety in the lead up to Christmas, financial pressure, and generalised stress and overwhelm,” she says. “One of these factors alone can cause a person to feel vulnerable or at risk, yet coupled with substance abuse, or surviving without secure housing, or having co-morbid mental health issues, a person can only imagine how difficult it could be for individuals who are functioning with less than, especially at Christmas time.” Dr Lauren Rosewarne, Senior Social Science Lecturer from the University of Melbourne, agrees that Christmas can be a time where expectations don’t always meet reality, resulting in extreme dips in mood and mental health. “Christmas is a marker of time: for many people, the idea of time passing – of another year having slipped through our fingers (potentially with goals unachieved that year) – prompts melancholy,” she says. Conflict with extended family members, grief associated with losing someone who has passed away during the year, or not having anyone special to spend the Christmas period with can all prompt feelings of distress.
“Christmas movies often present an idealised version of the season to audiences and flaunt events that are lavish and crowded and fun,” adds Rosewarne. “The fact that our own Christmas will often fail to measure up can create feelings of disappointment – even envy.” Sweet agrees: “As Christmas time can be associated with happiness, family, festivities, connection, gifts, food and time spent with others, when some people find themselves without any of the societal expectations that are tied to Christmas, they can be left feeling lonely, disappointed, sad, hurt and even angry.” Josh Jones, Founder of the Just Be Nice Project, agrees that Christmas and the festive season can be difficult, particularly for those feeling disconnected. “Christmas time can be a more difficult time for people as it can shine a spotlight on feelings of isolation and economic difficulty, and it brings out-of-the-ordinary expectations on time, effort and cheer that we don’t see through the other 11 months of the year,” he says. “Over indulgence in food and booze can lead to physical ramifications that have real mental health consequences...for the most vulnerable among us, these demands can make Christmas a very challenging time emotionally, physically and financially.”
“Christmas time can be a more difficult time for people as it can shine a spotlight on feelings of isolation and economic difficulty, and it brings out-of-theordinary expectations on time, effort and cheer that we don’t see through the other 11 months of the year.” JOSH JONES
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A nationwide issue If someone is talking to you about suicide, or you are feeling overwhelmed, a professional is 100 per cent needed, says Jones. But there are a number of strategies you can employ to help yourself and others struggling with their mental health once the Christmas tree goes up.
How to help yourself Prepare for the day Understanding what your day will entail can help you feel more in control and less isolated or disappointed. “Christmas Day could be spent by being alone watching a favourite movie, or volunteering, or reading a book by the water,” says Sweet. Lower your expectations To our detriment, we tend to put a lot of pressure on a single day come Christmas. “Going into the season with modest expectations and allowing the season to unfold organically is much saner than putting excessive amounts of pressure on one day – one meal! – to be the best thing you do all year,” says Rosewarne.
Connect Reach out to those around you. “Take some time to connect with those who care about you, and let people make an effort with you if they’d like to. Be honest about where you are at emotionally with people you trust and express that you are having a tough time,” says Jones. Seek out services Mental health services offer support and resources that include therapeutic interventions such as a community lunch or a mental health day. Take advantage. Schedule downtime If you need some space to rest and recover, take it – don’t
force yourself to attend multiple events. “Don’t overindulge in food and alcohol, and try to move each day – even a 30 minute walk will help,” says Jones. Be kind to yourself We’re often worrying so much about our families enjoying Christmas we forget about ourselves, warns Jones. “Remember ‘peace on Earth and goodwill to men’ starts with peace and goodwill towards yourself. Don’t over extend yourself financially just because it’s Christmas – people don’t care more about the cost of their presents than your mental health.”
Helping others Ask the question It might be clichéd, but asking someone ‘how are you doing?' can be incredibly empowering. Keep it simple and refrain from dishing out advice. “More often, people want to be seen, they want to be heard, they want to be believed and they want to be validated, so the best thing anyone can do is listen,” Sweet says. Put yourself in their shoes Suspend any judgements and focus on showing compassion and empathy for their situation. Watch for signs Look out for significant changes in the people around you, such as employment, living, relationship
or familial situations. “Look for those changes in circumstance or changes in behaviour, and be mindful of the pressure you place on people to be ‘festive’ or ‘giving’ when they may be going through a tough time themselves,” says Jones. Make new traditions Christmas tends to be routine and traditional year-on-year, which can be difficult if you’ve lost a family member or spouse in the 12 months before. “Having to go through the ritual in ways that differ from celebrations of previous years can prompt sad comparisons,” says Rosewarne. Starting a new tradition can help create a new memory to focus on for the family.
Strengthen your connections Being thoughtful, understanding and caring for each other over Christmas is key. “Place less emphasis on presents and expensive events, and more emphasis on connection, good times and looking after each other during what can be a stressful, isolating and anxious time for many,” says Jones. Lend a hand Sometimes others need some help. Offering to help with any potentially stressful tasks such as shopping or organising can make a real difference to someone struggling over the festive season. S
If any part of this story has impacted you, please contact Lifeline: 13 11 14 or Suicide Call Back Service: 1300 659 467
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Renee Gartner and Alexa Towersey
Lex
If you Google Renee Gartner (@renee_gartner), you’ll quickly find she’s one of Australia’s favourite sports media personalities and a professional boxer to boot. You’ll also discover she’s tried to take her own life. Not something you’d necessarily want to advertise, but this is ‘Gart’s’ reality, and if her story can be an important yet confronting conversation starter, then she’s all about it. My column this month gives a rare insight into what it’s like to live with debilitating depression and why we need to check in on our mates, especially the ‘strong’ ones. These are her words. CONTENT WARNING: THIS ARTICLE DISCUSSES SUICIDE AND MENTAL HEALTH ISSUES
“When’s your next fight?” Not an uncommon question to be asked when you’re a boxer. But my answer was ‘every day’. Not because I was walking around swinging like a Dutch windmill caught in a hurricane, but because I was fighting an invisible disease. A disease that had me so perplexed because I, like most people, couldn’t find an answer to the question: ‘well, what’s wrong with you?’. I had no idea. Depression has hit me when I’ve woken up, in the middle of the day, in the middle of a job on live TV – it didn’t wait for an invite. I was goal orientated with sport and work, had a roof over my head, a family that loved me, and belter humans around me who I could have reached out to and asked for help – yet I couldn’t. Unlike a broken bone, I couldn’t point at a cast on my ankle and say: ‘I broke it’. People understand visual injuries. I want to show you what went through my head during and after what’s considered ‘one of the most selfish acts you can do’, in the hope it will help you or someone you know. After attempting to
Lex X
take my own life, I was placed in an involuntary psychiatric ward. This is an excerpt from a journal entry I wrote the day before I was released from care: ‘This is my last night here, and it has served its purpose. In my repetitively cluttered and loud mind, it feels like the volume has been turned down and a certain calmness has set in – is this what ‘normal’ feels like? My week in here has been a huge mix of emotions. Anger that I had been stopped; embarrassment for what I had done. I still feel like I have let so many people down. But I deserve to be here because I decided to take my own life. Funny saying that: ‘own life’. It’s our ‘own’ life until we decide to take it; after, we find it is far from that – every loved one, as well as those you have yet to meet, all have ‘stock’ in your life. And they sure as sh*t don’t agree that it’s yours to take. On Sunday at 5pm, I was caught. A phone call to a mate triggered a domino effect and led to my flatmate bursting into my room at that exact moment, and here I am.
PHOTO CREDIT:XXXXXXXXXXX
with
@actionalexa
LIVIN’ STRONG
I was crying uncontrollably because I was going to be the cause of hurt, but the guilt was also the reason I had held off for so long. I’d spent months ‘saying goodbye’. Seeing as many people as I could; hugging longer, laughing louder, loving harder – but I couldn’t feel a thing, I was numb. I’d written countless letters, but they broke me every time. I always felt like words would never be enough – you would never understand, you would never stop hurting. You would think I was selfish – would this be how you remembered me? The depression had gotten so low, it was debilitating – I couldn’t leave my bed. I knew I had people who love me, I knew I just had to reach out to them. But I felt like I couldn’t be fixed. Boxing used to be my life saver, but now I couldn’t even look at my gloves. Four years later, I have the right medication and I have found the right therapist. It’s important to remember that both self-care strategies and professional help aren’t onesize-fits-all. You need to find the right fit for you. The biggest change? Finally taking responsibility. If I’m feeling out of whack,
I give myself a recharge day and I book in for a ‘checkup’ if it’s really bad. I let my friends know if ‘I’m not fine’, and they help by being my ‘middle-man’. They don’t need to diagnose or fix me; they just need to create a safe space to let me chat, to listen without judgement, or drive with me to my doctor so I’m not alone. If a bone is broken, we go to a doctor, we get a cast, we get crutches, we have rehab. Is that embarrassing? No! If your friend has broken a bone – do you need to diagnose it, put it in a cast, be the crutch. No! You just need to be their middle-man and help where you can. And if you are reading this thinking – wow, this is me! Take some responsibility, find your middle-man and swing like a Dutch windmill caught in a hurricane. Because we should – and will – fight every day. S
If you’re experiencing a hard time, need someone to talk to or are in crisis, there is always help available through these national 24/7 support lines: Lifeline: 13 11 14 Suicide Call Back Service: 1300 659 467
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BEAUTY
FEED YOUR
Skin
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Matcha powders and goji berries are still seriously #trending, claiming to provide a range of health benefits, and have you feeling and looking good for longer. But how well do those benefits translate to skin products? STRONG Australia Beauty Editor Kristina Ioannou investigates whether proclaimed ‘superfoods’ are as good for you on the outside as they are on the inside. Super trend Superfoods are familiar to anyone who inspects labels, hovers around shelves at their local health food shop or thumbs through their favourite fitness magazine. According to Harvard’s School of Public Health, “a food is promoted to superfood status when it offers high levels of desirable nutrients, is linked to the prevention of a disease, or is believed to offer several simultaneous health benefits beyond its nutritional value”. The trend is so rampant that in 2018, Mordor Intelligence reported that the global superfood market is predicted to register an increased revenue of US $22.97 billion by 2024, as consumers become more inclined towards natural and wholesome ingredients. It is, after all, an appealing idea – that some foods are healthy, some unhealthy and some superhealthy. Why change your habits, when you can correct them by adding goji berries? But it’s worth noting that there’s no scientifically based or regulated definition for superfoods despite their high nutritional value. This doesn’t seem to have dampened the enthusiasm of the beauty industry. Salad and smoothie staples – kale, acai, chia seeds, spirulina – are now making cameos in the world of skincare about as quickly as you can say ‘avocado oil’. Superfood serums, creams, masks and even nail polishes are popping up like juice bars on every corner.
But what exactly is so super about these trendy ingredients and how can they improve the quality of your skin? Food not only fuels our bodies, but also feeds our cells and influences our microbiome – the ecosystem of microorganisms that populate the gut. “In order to cultivate a healthy microbiome and experience all of the associated benefits – glowing skin, increased energy and improved wellbeing – it’s important to nourish your body with pure, unadulterated wholefoods, including superfoods,” explains wellness expert and Founder of The Beauty Chef, Carla Oates (thebeautychef.com). Unsurprisingly, consuming a diet high in processed foods, as opposed to a diet rich in nutrients and antioxidants, can negatively influence the number and species of microbes in the gut. Nutritionist Monica Caligiuri (realrawwild. com.au) agrees that the food we eat today creates the blueprint that determines the quality of our skin tomorrow, which is why superfoods can be an appealing choice when it comes to diet and health. “Superfoods are nutrient dense and give our skin the nutrition it needs to glow while helping immune health, hormone health and gut health, which in turn can improve the quality and appearance of skin,” says Caligiuri. “As superfoods offer the highest source of nutrients, they can be of immense benefit to the skin when applied topically.” Similar to organic and natural beauty products, some superfood-infused skin care focus on using effective, natural ingredients as opposed to irritating nasties.
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And with names that sound like a green juice concoction you found on Pinterest or a healthy brew from your local tea room, these products sound positively good enough to eat (remember: they’re not) and even better to slap on the skin. “That’s because the skin is the body’s largest organ and primarily acts as a protective barrier with its own living microorganisms that work to block out pathogens and absorb nutrients,� says Caligiuri. But even though some health experts acknowledge that certain superfood ingredients may improve overall skin condition, these so-called treasure troves of nutrition aren’t necessarily effective if their efficacy
1
Imbibe Beauty Renewal 5IJT EFMJDJPVT CJP GFSNFOUFE NVMUJ TUSBJO QSPCJPUJD DPODFOUSBUF VOMFBTIFT B XBWF PG TLJO IZESBUJOH QSPQFSUJFT UP QSPNPUF FMBTUJDJUZ BOE JNQSPWF ZPVS HVU IFBMUI XIJDI JT B NBKPS QMVT GPS CFBVUJGVM EFXZ TLJO $44, imbibeliving.com
has been compromised. “Certified organic is always preferable where possible, as this way we can ensure that the ingredient – whatever it may be – hasn’t come into contact with any potentially harmful chemicals, including pesticides, that could affect our gut health and therefore our skin health,� says Naturopath and skin health expert Emily Bathgate (thepuristcollection. com.au).
Beauty on the inside You can consume all the smoothie bowls, bone broth and turmeric shots in the world and slather yourself top to toe in a kale-enriched moisturiser, but you still might be lacking the nutrients
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Welleco Super Elixir Greens " EBJMZ TVQQMFNFOU CVSTUJOH XJUI OBUVSBMMZ EFSJWFE TVQFSGPPET XIPMFGPPET IFSCBM FYUSBDUT WJUBNJOT NJOFSBMT BOE QSPCJPUJDT UP TVQQPSU UIF BQQFBSBODF PG MVNJOPVT TLJO BOE TUSPOHFS IBJS BOE OBJMT $145, welleco.com.au
needed for boosting beautification. It’s what the makers of the new breed of nutritional supplements are betting on, blending obscure superfoods and powerful nutrients into easily poppable pills and tasty drinks that promise to deliver youthful, radiant and resilient skin and even lusher locks. Although there are few large-scale clinical trials that have been conducted to back up these appealing claims, if you’re willing to give them a go, many of these oral ingestibles boast a plethora of superfoods that may make up for some nutritional shortfalls in your diet impacting skin, hair and nail health.
Bear Nourish Essential Daily Superpowder 8JUI FTTFOUJBM NJOFSBMT JODMVEJOH NBHOFTJVN QPUBTTJVN [JOD WJUBNJO & BOE QIPTQIPSVT 5IJT XJMM IFMQ TVQQPSU B IFBMUIZ EJHFTUJWF TZTUFN JNNVOF TZTUFN BOE OFSWPVT TZTUFN UP QSPNPUF IFBMUIZ SBEJBOU TLJO $45, bearltd.com.au
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December/January 2020
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WE TRIED IT DIFFICULTY RATING:
Result Based Training Gyms
PHOTO O CREDIT: SOURCE SUPPLIED
9/10
Training ( y ge , well – results? We investigate.
CALORIE BURN:
:PVnMM CVSO BOZXIFSF GSPN 400 to 650 calories in a session n, depending on your fitness level, gender and effort.
COST: $$$$ WHO TRIED IT: Katelyn Swallow, &EJUPS JO $IJFG
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SWEAT RATING: 5 WHAT IT IS: * MJLFO JU UP B NJEEMF HSPVOE CFUXFFO ' BOE $SPTT'JU $MBTTFT SVO GPS NJOVUFT BOE JOWPMWF B TUSFOHUI CBTFE NPWFNFOU TVDI BT B TRVBU GPMMPXFE CZ B IJHI JOUFOTJUZ NFUDPO TUZMF TXFBU TFTTJPO
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PROS Facilities: "MM HZNT BSF GJUUFE XJUI BO *O#PEZ TDBOOFS TP ZPV DBO USBDL ZPVS SFTVMUT VTJOH B EFWJDF NPSF BDDVSBUF UIBO UIF TDBMFT
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CONS Class sizes are hit or miss: 4PNFUJNFT UIFSFnT DMBTTFT PG TPNFUJNFT UIFSFnT DMBTTFT PG GJWF EFQFOEJOH PO UIF DMBTT UJNF ZPV PQU GPS
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Efficient use of time, but sstill tough: 5IFSFnT B TUSFOHUI DPNQPOFOU BT XFMM BT DBSEJP ZFU ZZPVnSF BMM EPOF JO NJOVUFT r FSGFDU GPS B CVTZ CFF
Cost: 8IJMF 3#5 (ZNT EP DPNCJOF OVUSJUJPO USBJOJOH BOE HSFBU GBDJMJUJFT UIFSFnT OP EFOZJOH UIBU JUnT QSFUUZ QSJDFZ
Got something you want us to try? 5BH VT PO *OTUB !TUSPOHGJUOFTTNBH@BV 76
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December/January 2020
#@katielin1414
Our Favourite STRONG MOMENT
TRAINING WRITTEN BY DEBS MAJUMDAR
Like many in her situation, Lin found it difficult to shift the weight gained from her two pregnancies. With an additional 45kg on her frame, she was done with feeling tired and self-conscious, and wanted to be a positive role model for her kids by overhauling her health while maintaining her corporate career. Despite competitive swimming in her younger years, coupled with the odd group fitness class in her 30s, stepping into a gym didn’t come easy. Like with any fitness journey, it took a while for momentum to build. In 2017, Lin completed seven straight days with a Personal Trainer, and the endorphins began to flow. So too did her zest, energy and enthusiasm for the gym, not to mention the results that ensued. From there, she figured it took 21 days to create a habit, so why not train for 21 days straight? It takes 90 days to instil a lifestyle, so why not train for 90 days straight? Ninety days turned into 100, and with the weight shedding almost immediately, she set the goal of 365 days of moving her body, every single day. It didn’t come without challenges. For nearly a year, Lin depended on her personal trainer to navigate the intricacies of the gym before she finally felt comfortable enough to train on her own. Through
consistency and hard work, a year went by and so did nearly 50kg of excess body fat. But there was no stopping her – she tripled her 365 day goal and set 1,000 days of movement as her next milestone.
The journey has not only improved Lin’s overall health and wellbeing, but also her confidence, thanks to smashing her own personal bests (PBs) and completing two Spartan races “just for fun”.
“Fitness is now a lifestyle and it’s completely changed all aspects of my life. I’ve made new life-long friends who share my passion and I have more energy for my work and family than ever before,” says Lin.
In addition to the workouts, Castano also prescribes her daily macro targets, aimed to optimise her workouts and ensure she’s fuelled for life.
“I also feel more confident in the clothes I wear and the skin I’m in.” March 2020 will mark 1,000 days of training, but one of the key lessons learned, Lin says, is that it’s not about the destination, but the journey itself. She now typically trains once per week with her trainer, with the remaining six days focused on strength and conditioning work, along with active recovery days. By training or walking at 4am, she easily fits exercise into her busy lifestyle and sets her day up for success. “Katie’s sessions with me are different to those when she trains by herself,” says Lin’s trainer, Jono Castano. “She’s tough as nails, so it’s my job to push her beyond her own boundaries. We focus on high-intensity interval training while also building strength.”
“Even though I work out daily, it’s not the sole focus nor does it rule my life. It allows me to enjoy the things I love – dessert and champagne,” Lin adds. S
PHOTO CREDIT: THE PHOTO STUDIO
Waking up before sunrise to work out is common among today’s fitfam, but 42-year-old mum of two Katie Lin takes it one step further – she’s worked out every day for nearly 1,000 days. Yes, you read that right. While we are cautious of the potential to overtrain and wouldn’t recommend going all-out every session, this is one New Year resolution we had to hear more about.
Aweek in the life of Lin Monday:
lower body and core
Tuesday:
full body
Wednesday: active recovery Thursday:
back and arms
Friday:
chest
Saturday:
active recovery
Sunday:
high-intensity interval circuit
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PRODUCTS
We Love КаOET GSPN UIF I BOE КаUOFTT -PPLJOH UP BEE B IJHI RVBMJUZ OBUVSBM QSPUFJO TPVSDF JOUP ZPVS EBJMZ OVUSJUJPO CVU DBOnU GJOE RVJUF UIF SJHIU GJU $SBGUFE GSPN IJHI RVBMJUZ DFSUJGJFE PSHBOJD QMBOU QSPUFJOT BOE BODJFOU HSBJOT BOE TVQFSGPPET C3BX 6MUJNBUF 1MBOU 1SPUFJO JT XPSUI B UBTUF *UnMM OBUVSBMMZ GVFM ZPVS CPEZ XIJMF CFJOH GSFF PG HMVUFO WFHBO GSJFOEMZ BOE GPSUJGJFE XJUI EJHFTUJWF FO[ZNFT BOE BNJOP BDJET %JE XF NFOUJPO JU BMTP UBTUFT BNB[JOH $34, braw.com.au
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0VS DSVTI JT UIF TFYZ ZFU TVQQPSUJWF NFTI EFUBJM PO UIJT SPDL JOTQJSFE OVNCFS CZ *SPO "EEJDUJPO 8JUI SFNPWBCMF QBEEJOH DPNGPSUBCMF BOE TVQQPSUJWF VOEFS CPPC CBOE BOE TPGU GBCSJD r QMVT B DPMPVS UIBU TDSFBNT TVNNFS r UIJT TQPSUT CSB JT CPVOE UP UVSO IFBET JO HZNT OBUJPOXJEF 1 4 UVSO UIF DSPQ PWFS BOE ZPVnMM GJOE B DPPM TMBTI EFTJHO UIBU NBLFT JU IJHI GBTIJPO ZFU IJQ 'PS BMM UIF NFUBMIFBET PVU UIFSF UIJT JT UIF OFX BDUJWFXFBS CSBOE UP XBUDI &EJUPS USJFE BOE UFTUFE $49.99, ironaddiction.com.au
December/January 2020
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-PPLJOH B CJU mCMBIn BGUFS UPP NBOZ 4BUVSEBZ OJHIU TBW CMBODT 8F IBWF ZPVS VOEFSFZF DJSDMF TBWJPVS XJUI FTNJnT )ZBMVSPOJD )ZESBUJOH 4FSVN -JLF B CJH ESJOL PG XBUFS GPS ZPVS DFMMT UIJT TLJODBSF DPOUBJOT USJQMF BDUJPO )ZBMVSPO XIJDI JODSFBTFT IZESBUJPO CZ QFS DFOU XJUIJO UXP IPVST GPS B QMVNQFS CSJHIUFS DPNQMFYJPO 5IFJS TLJO TQFDJBMJTTU UFBN JT BMTP VMUSB GSJFOEMZ BOE DBO IFMQ ZPV TFMFDUU UIF SJHIU QSPEVDUT GPS ZPVS TLJO UZQF r GPS GSFF "WBJMBCMF POMJOF PS ZPV DBO GJOE ZPVS OFBSFTU TUPDLJTU VTJOH UIFJS XFCTJUF $65, esmi.com.au
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PHOTO CREDIT: MAXWELL POTH
LAST WORD
C A R E E R SN A P SH OT
R E L A X AT I O N 101
I launched my activewear business seven years ago, with the aim of empowering women to live healthier and happier lives. My most memorable moment would be seeing my brand on the Mercedes-Benz Fashion Week runway. As a little girl, I’d always dreamed of being a designer and having my clothing showcased in that way, but I never would have believed it would actually happen.
I grew up in the country, so for me, going back home and switching off and spending time with my family are the best ways for me to chill.
ON LIVING A H E A LT H Y L I F E S T Y L E As a teenager, I really struggled with body image and negative thoughts. I used to think that to be successful in life, you had to be ‘skinny’. These days, I like to move my body and eat super healthy to feed positivity and make myself feel powerful, fierce and strong. I find that when I align these aspects of my life, career opportunities come my way and I generally feel happier.
A DAY I N M Y SH O E S
Tully Humphrey We can all learn a thing or two about kicking New Year goals from the 31-year-old star behind activewear brand TULLY LOU. In her relatively short lifetime, she’s not only managed to fulfil her childhood dream of creating a highfashion business with global reach, she’s also overcome a serious eating disorder and bout of depression, and lived to tell the tale. She sat down with the STRONG Australia team to talk about all of the lessons learnt and the resolutions she’s setting next.
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I always start my day with meditation and a workout, before checking emails and the Chinese social media/messaging service WECHAT, followed by Instagram. I will usually set out a to-do list for the day, followed by shooting or creating content for TULLY LOU, phone calls or Skype meetings with China, and creating designs for the new seasons. I unwind by watching Netflix or spending time with friends in the evening.
N E W Y E A R FA SH I O N P R E D I C T I O N S Recycled fabrics will be huge in 2020.
M Y G R E AT E S T C H A L L E N G E I was diagnosed with anorexia and depression at 14 years of age and I needed to quit school to focus on my recovery. During my rehab, I found yoga and meditation and it honestly changed my life forever – finding mindfulness at such a young age is something I’m so grateful for. It was at least 10 years until I felt comfortable with myself and learnt the tools to change my thoughts, especially when I was feeling myself slip back into old eating habits and over-exercising.
FO O D P H I LO S O P H Y I stick to an 80/20 rule – 80 per cent wholefoods and 20 per cent ‘fun’ foods for pure enjoyment. I deprived myself for such a long time and was so unhappy, that I now believe in moderation.
TRAINING I try to mix my training up as much as possible, as I get bored doing the same workouts all the time. I jump between highintensity interval training (HIIT), strength training, boxing, yoga and hot Pilates, as I find these workouts work the best for my body.
SE L F- C A R E T I P Gratitude. In the evenings, right before I am about to go to sleep, I write down the three best things that happened to me that day. It puts me in a state of appreciation and I always drift off much easier.
B O DY IM AG E , FA SH I O N A N D SOCIAL MEDIA I love social media and I’m forever grateful for the opportunities it’s given me and the people I have met. However, I think how people compare themselves to other images on Instagram is a massive issue. As someone who has suffered from body image issues, it’s something I’m really passionate about. My advice to anyone who is struggling is to look at adding meditation and yoga into your life, and begin looking at food as medicine. Examine your inner circle, and identify if there’s anyone who is feeding your negative thoughts or making you feel triggered. And remember, there’s always light at the end of the tunnel if you are prepared to put in the work.
MY HERO My mum. When I was battling my eating disorder and depression, my mum dedicated her time to making sure I got better. I’m forever grateful.
NEXT STEPS I am really excited to focus on our brand’s sustainability in 2020 – researching our ability to make beautiful clothes while simultaneously helping the planet. S
My day on a plate Morning: An oat milk latte followed by Greek yoghurt with protein powder and berries. Lunch: Vegies, hummus and a boiled egg. Dinner: Some sort of protein – my favourite is salmon – with sweet potato fries and salad. Dessert: I love finishing the day with something sweet or drenched in peanut butter – my absolute weakness!
December/January 2020
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