BOOST YOUR BOOTY 8 MOVES FOR HOT CURVES BROOKE MEREDITH'S
guide to winning at life
YOUR BEST SUMMER EVER starts here! FUN WORKOUTS, CUTE COSSIES & DREAMY VACAYS
SUMMER 2017
RECLAIM CALM IN ONE BREATH The secret to radiant skin p106
GLOVE UP! WHY BOXING = KILLER CONFIDENCE
HEALTHY CHOCOLATE MOUSSE
treat yo’self!
#FITGOALS: HOW TO EAT +TRAIN FOR A STRONG & SEXY BODY
CONTENTS Summer
16
22 30 38 42 82 106 124
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Your best summer ever starts here! Fun workouts, cute cossies & dreamy vaycays Brooke Meredith’s guide to winning at life Glove up! Why boxing = killer confidence Boost your booty: 8 moves for hot curves #fitgoals: how to eat + train for a strong & sexy body Healthy chocolate mousse Treat yo’self! The secret to radiant skin Reclaim calm in one breath
@womensfitnessau
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Cover
CHANGE YOUR BODY SHAPE THIS SUMMER
24.5% BODY FAT
SPORTS
“ The one gadget to invest in ” WOMEN’S DAY
Measure body fat & muscle fat %
Built-in heart-rate monitor
24/7 activity tracking
“ 4/4 stars ” HERALD SUN
Sports mode
TOMTOM.COM/FITNESS
Social sharing
Phone notifications
#TOMTOMTOUCH
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EatFIT
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Quick hits The latest health news and trends at your fingertips 22 Girl on a mission Cover star Brooke Meredith on her health philosophy 24 Life’s a beach The experts reveal why a day beside the seaside will score you wellness brownie points 26 Fit girl hacks: How to spot a rip Ensure you and your flamingo lilo don’t get taken for a ride
72 You beauty Cook these meals for an even cuter face, thanks to Lola Berry 80 Healthy socialising 101 Eat clean on the social scene with these tips 82 Bright bites Food to fuel your day 86 Eat yourself happy Yep, it’s possible – just add these eats to your plate 90 Bite club The latest foodie buys 92 Green energy Sally Obermeder’s chia kiwi pops and more goodness
ThinkFIT
LookFIT
30 Boxing clever Fight bad moods, be the boss of your emotions and slay mental demons in the ring 32 Mind your recovery Flex your mental muscle to ride out injury 34 What’s your #lifemotto? PT Tegan Buchanan lets us in on what makes her heart smile 35 Month of mantras Mini hits of inspo
98 Beauty duty We round up the prods to stash in your gym bag 100 Suit yourself All the kit you’ll ever need to look the part poolside 106 Liquid gold Why it’s all about the beauty elixirs right now 110 Beauty loot New pretty goodies
BeFIT
114 Fun in the sun Serious holiday inspo starts here (warning: indecision paralysis may result!) 118 Have a healthy holiday How not to fall off the wagon on your next vaycay 120 On the move Inspo for your next trip
TravelFIT
RelaxFIT
124 Breathe easy The way you inhale and exhale may be the key to calm 126 Keep calm and yoga on Namaste! SUMMER 2017
Every month 10 14
Ed’s letter Sign me up Our weekly newsletters are headed straight to your inbox 68 Subscribe Get WF and save! 112 Next month Mark it in your diary 130 The last word Save it to your smartphone or desktop
BOOST YOUR BOOTY 8 MOVES FOR HOT CURVES
BE FIT. BE REAL. BE HAPPY.
38 All about that bass Curve-boosting moves for maximum glute gains 42 Muscle up We can practically see your eight-pack already! 44 Go for goals Meet strength and conditioning: your new secret training weapon to get you athlete-fit 48 Keep on running Take your distance to the next level, minus the boredom 50 The hamstring curl Add this epic lower-body move to your next sesh 52 Back to basics This bodyweight workout will have you in top form 56 In the zone Why adding a heart rate device to your kit may max your results 60 Ready for action Training for an obstacle race? Do this workout 64 Star power If you’re yet to find your fitness groove, the answer may have been right above you all along
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BROOKE MEREDITH'S
guide to winning at life
YOUR BEST SUMMER EVER starts here!
ISSUE 64
PRIVACY NOTICE This issue of Women’s Fitness is published by Citrus Media. Citrus Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed of other Citrus Media publications, products, services and events. Our Privacy Policy is located at citrusmedia.com.au/privacy. It also sets out how you can access or correct your personal information and lodge a complaint. Citrus Media may disclose your personal information off shore to joint venture partners, service providers and agents located throughout the world, including in New Zealand, USA, the Philippines and the European Union. In addition, this issue may contain Reader Off ers, being off ers, competitions or surveys. Reader Off ers may require you to provide personal information to enter or to take part. Personal information collected for Reader Off ers may be disclosed by us to service providers assisting Citrus Media in the conduct of the Reader Off er and to other organisations providing special prizes or off ers that are part of the Reader Off er. An opt-out choice is provided with a Reader Off er. Unless you exercise that opt-out choice, personal information collected for Reader Off ers may also be disclosed by us to other organisations for use by them to inform you about other products, services or events or to give to other organisations that may use this information for this purpose. If you require further information, please contact Privacy Officer either by email at privacyofficer@womensfi tness.com.au or mail at PO Box 20154, World Square NSW 2002.
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FUN WORKOUTS, CUTE COSSIES & DREAMY VACAYS
SUMMER 2017
RECLAIM CALM IN ONE BREATH The secret to radiant skin p106
GLOVE UP! WHY BOXING = KILLER CONFIDENCE
HEALTHY CHOCOLATE MOUSSE
treat yo’self!
#FITGOALS: HOW TO EAT +TRAIN FOR A STRONG & SEXY BODY
Photography Trent van der Jagt Art direction Brooke Lyons Styling Jess Pecoraro Hair Mia Hawkswell/DLM Make-up Chloe Langford/DLM Brooke wears Duskii wetsuit, $220 and Colette by Colette Hayman earrings, $19.95.
@womensfitnessau
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Expert panel Meet the pros lending their expertise to our pages...
What do you love most about summer?
Libby Babet personal trainer
Kate Wood chiropractor
bufgirls.com
healthspaceclinics.com.au
Dr Claudia Lee general practitioner
Brad McIntosh physiotherapist
ACTING EDITOR Penny Carroll ART DIRECTOR Brooke Lyons
“Extra sunshine! It makes me happy”
DESIGNER Cynthia Lau
“Later sunsets”
“Summer fruits!”
SUBEDITOR Rebecca Hanley FASHION EDITOR Jess Pecoraro
sydneyim.com.au
sydneyphysiosolutions.com.au
Caitlin Reid dietitian
Belinda Kirkpatrick naturopath
“Swims before breakfast”
BEAUTY WRITER Constantina Demos CONTRIBUTORS Lizza Gebilagin, Carmel Sparke
healthandthecity.com.au
belindakirkpatrick.com.au
Blake Worrall-Thompson PT and wellness coach
Kate Kendall yoga instructor
“The long , lig hter nig hts and barbecues! Yum!”
PRODUCTION MANAGER Ian Scott FINANCIAL CONTROLLER Stuart Harle
blakeworrallthompson.com
activeyogi.com.au
Yolande Herring kinesiologist
Dr Lissa Johnson psychologist
PUBLISHER Steve Maidens DIRECTOR Jim Flynn liveinbalance.net.au
Want to get in touch with the team? mail@womensfitness.com.au
lissajohnson.com.au
Need help with your subscription? magshop@magshop.com.au
PUBLISHED BY CITRUS MEDIA
Steph Prem Pilates instructor
premium-performance.com
Bec Tippett reader ambassador @bectippett
Women’s Fitness is published by Citrus Media, Level 2, 59 Buckingham St, Surry Hills NSW 2010 under licence from Dennis Publishing Limited. All rights in the title of this magazine belong to Dennis Publishing Limited absolutely and the title of this magazine may not be reproduced, whether in whole or in part, without its prior written consent. Certain content used in this magazine belongs to Dennis Publishing Limited and is used under licence. © Citrus Media. All rights reserved. Printed by Bluestar Web, 83 Derby St, Silverwater NSW 2128. Distributed by Gordon and Gotch in Australia and New Zealand. Price in Australia $6.95; price in New Zealand $7.99 (inc GST). All prices quoted in Women’s Fitness include GST and are approximate and in Australian dollars unless otherwise stated. Citrus Media accepts no responsibility for damage or loss of material submitted for publication. Please keep duplicates of text and illustrative material. For all subscription enquiries, visit magshop.com.au; email magshop@magshop.com.au; or phone 13 61 16 between 8am and 6pm (AEDT) Monday to Friday. Correspondence should be addressed to: Magshop, GPO Box 4967, Sydney NSW 2001.
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PHOTOGRAPHY DAVE WHEELER; KIT HASELDEN HAIR AND MAKE-UP SARAH DAMICHI/DLM; JACLYN HNITKO/THE ARTIST GROUP
NATIONAL ADVERTISING MANAGER Carla D’Agrosa, 0415 096 252, carla@citrusmedia.com.au
Ed’s LETTER
Hello, sunshine! THERE’S A LOT TO LOVE ABOUT SUMMER – longer days, outdoor workouts that don’t suck and mangoes, for starters. But for me, the best perk of the season is the happy vibes it brings. Maybe it’s the fact that a brand new year is around the corner, or maybe it’s because we no longer need to drag a jacket everywhere just in case, but when the sun is playing favourites with our corner of the earth it can feel like anything is possible. All that optimism in the summer air is pretty seductive. It’ll have you swapping after-work gym sessions for a cool round of sundowners in a heartbeat – and you know what? That’s totally okay. As our resident PT Libby Babet points out in this issue, you don’t have to give up on fun when you commit to living a healthier life. You can and should bellow a big YES to invites and opportunities that spark joy. The trick is to make sure they’re working for you, not
against you, and Libby and her BUF squad share the secrets to getting that balance just right on page 80. When summer rolls around, I always shout YAAAS! to as much sun, sand and sea as possible, so I was pretty happy to find out that my fave relaxation station is naturally blessed with the power to bring on good moods and great health. From soothing stress to firing up your workouts, the beach is to wellness what a Boxing Day blockbuster is to Chris Hemsworth’s career: a sure-fire hit. Flip to page 24 to find out what benefits you’ll score from your next day on the sand (and how to get the same perks if – sob! – you’re nowhere near the coast). What else goes with summer? Bikinis, yes (find your suit on page 100), ice blocks, definitely (we’ve got the goods on page 92), and, most importantly, holidays. Trouble is, you have to actually plan them!
If you have a bad habit of leaving your vacays to the last minute (guilty!), you’ll appreciate our getaway ideas on page 114. I’ve got my eye on that slice of pink sand in Bermuda. Meet you there?
Penny Carroll, Acting Editor Follow me: penny.carroll Follow WF: womensfitnessmag
My summer checklist
MAKE ALLLL THE GREEN SMOOTHIES Recipe courtesy of our pretty pages, obvs (flick to p92). 10
FINALLY LEARN HOW TO READ THE OCEAN Our expert tips will come in mighty handy (p26). womensfitness.com.au
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TAKE COVER GIRL BROOKE’S ADVICE: “Believe in yourself and trust the process”. Yep, she’s a smart cookie! @womensfitnessmag
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EAT, SLEEP, BEACH, REPEAT Well, if the experts reckon it’s good for you… ’Nuff said.
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CUTENESS ALERT!
If your feed is missing anything, it’s a tiny hedgehog enjoying the good life, right? Introducing @lionelthehog.
THE TOP EMOJI USED ON THE ˇGRAM? THAT’D BE THE . AND WHO SAID ROMANCE WAS DEAD?!
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We’re a bit in love with @littlebantamsurftrainer – sustainable, pro surferapproved workouts for everyone, with plenty of foodie goodness, too.
@mel_hipwell
WINNING! Congrats, @mel_hipwell! You’ve won a Clémence Organics Travel Essentials pack, worth $89.95.
ra tch up with the team and fo ca to ag sm es tn sfi en m Follow us @wo feel-good feed every day – promise! And we’re pretty great at keeping promises… 12
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LiveFIT FRIENDLY HIRE
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
Just in case you needed one more reason to start an online business with your #workwife or recommend that your boss hire your bestie for that new job opening, science has your back. A recent review of 26 studies by Ohio State University showed that groups of friends did better at smashing out tasks together, compared to groups made up of acquaintances. The researchers believe it’s because close mates are well aware of each other’s strengths and weaknesses, which makes it much easier to divide up tasks according to what each person does best. Plus, having fun together also increases productivity. The only caveat? The researchers point out it can be harder for friends to come up with solutions when disagreements arise – but that’s nothing a couple of glasses of wine on Friday night can’t fix.
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Quick
HITS Enjoy a healthy body and mind with the latest in good living
What your walk says about you
Even before you say ‘hi’, the way you walk has given others an insight into your personality. A recent study published in the journal Social Psychological and Personality Science found that extroverts, and those who are conscientious and compassionate, tend to walk faster than introverts. Personality also affects your gait over time, too, with those who display higher levels of neuroticism showing a greater decline in walking speed as they age. See, worrying won’t get you anywhere fast! But no matter your personality type, make sure you clock those 10,000 steps a day.
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Totes pretty
Say a very stylish ‘no’ to plastic bags with these cute carry-alls
Cotton Canvas Lettuce Celebrate Tote, $25.70, the cottonandcanvasco on Etsy
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Tote Bag Toucan, $29.95, sunnylife.com.au @womensfitnessmag
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Kollab Shopper Tote in colour block print, $30, hardtofind.com.au
418,400kJ
LiveFIT
Got the 2pm slumps? Here’s why
TRY THIS… Tropical ‘nice’ cream
Cool down with this no-guilt frozen treat by nutritionist and dietitian Larina Robinson (thebodydietetics.com.au)
You’ll need… 100g mango, frozen 150g pineapple, frozen cup full fat coconut milk 1 tsp ginger, finely grated 50g steamed sweet potato, peeled, cooled Blend ingredients and serve immediately or freeze for 3-4 hours to firm.
Nope, it’s not that delicious lunch burrito that’s making you feel sluggish at 2pm. Aussie scientists say it’s the time of day your brain’s reward system is at its lowest. In a recent study published in the Journal of Neuroscience, brain scans of study participants showed the brain’s reward centre peaks at 10am, followed closely by 7pm, but experiences a consistent low at 2pm. Get the most out of your work day by scheduling those intensive tasks for first thing in the morning, and saving any admin duties for after lunch.
Top up your vitamin D (without risking sunburn)
Around 42 per cent us are deficient in vitamin D, which isn’t great news for our bones, as we need it to reduce our risk of osteoporosis later in life. The best source is the sun, but getting the correct dose without risking sunburn can be tough. To get the number right, Dr Ginni Mansberg recommends taking your “burn time” and dividing that number by three. “So if your skin burns in 15 minutes in the middle of the day in summer, you’ll absorb vitamin D within five minutes,” Dr Mansberg says. Stuck indoors? You can also up your vitamin D with these foods… Mushrooms
Salmon, tuna, sardines and other fatty fish Eg gs Yog hurt and milk fortified with vitamin D
Oats or cereals fortified with vitamin D, such as Special K
The amount of extra kilojoules consumed each year by mindless snacking at work. Yikes! womensfitness.com.au
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Fit diary
Culture club
The best fun runs around the world to book right now
BOOKMARK IT
The Slow Home Podcast When summer is speeding by, remind yourself to take it slow and revel in the season with this podcast by Aussie author Brooke McAlary.
ADD TO SHELF
Kilted Yoga by Finlay Wilson (Hachette, $19.99) Enjoy Scottish yogi Finlay Wilson demonstrating poses in a kilt and, if we’re to go by the YouTube video of the same name, nothing underneath.
PRESS PLAY
How To Stop Screwing Yourself Over This golden oldie TEDx Talk by career expert Mel Robbins will have you bringing in the new year like a boss.
TREAT YOUR EYES
Walt Disney World Marathon, Florida, USA January 7
Strongman Run, Burgdorf, Switzerland January 27
Realise your childhood fantasies by taking on the full 42km at the happiest place on earth. The race’s 25th anniversary is in 2018, so expect extra joy. rundisney.com
Want to add a dash of snow to your obstacle race? Enter the winter Strongman Run in Switzerland, which starts at an altitude of 1976m. strongmanrun.ch
The Chocolate Race, St Catharines, Canada May 13
The Gildan Underwear Run, New York, USA June 29
@wayofgray This Instagram feed is full of insightful gems, like: “You are not fat; you have fat. You also have fingernails; you are not fingernail.”
For all of you chocaholics who believe the sweet stuff fuels your workout, now’s your chance to prove it! thechocolaterace.com
Run around the iconic Central Park in your undies at this annual 2.7km fun run. It’s limited to 500 participants. nyctri.com
Naked Run at Roskilde Festival, Roskilde, Denmark June 30 - July 7
Marathon du Médoc, Bordeaux, France September 8
If you’re not ready to bare all at this famous nudie run, go for the music – Bruno Mars is headlining in 2018. roskilde-festival.dk 18
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This quirky marathon sees 10,000 costumed runners sampling from Bordeaux vineyards. marathondumedoc.com @womensfitnessau
LiveFIT
Before you have that sports drink…
Ask yourself, do you really need it? Accredited practising dietitians Anna-Jane Debenham and Alexandra Parker from The Biting Truth (thebitingtruth.com) say if your workouts don’t go for longer than an hour, then you don’t need it. “Sports drinks are designed for athletes who + train often or for long sessions at high intensity, as they are a means to replace fuel and electrolytes lost through sweating. They aren’t required for exercise sessions under 90 minutes or if you’re looking for something to just quench thirst.” Sports drinks are high in sugar, so you might end up drinking more kJs than you lost in your sweat sesh. Quench thirst with good old plain water, or if you need something more, try this homemade electrolyte drink.
2 tsp honey
+ 2 cups water
+ ¼ tsp sea salt
½ lemon, juiced = DIY electrolytes
ION W F PROMOT
Love your liver
COMPILED BY LIZZA GEBILAGIN PHOTOGRAPHY CREDIT TO GO HERE PLEASE
Slay your workout
Reckon those cool new tights will help you run faster? Researchers at Northwestern University agree. The scientific term for this phenomenon is ‘enclothed cognition’, which basically means that whatever symbolic meaning you give to clothing will then influence your attitude and behaviour. Permission to spend serious coin on new workout gear, granted. ❤ WF loves…JERF Aura bra, $56, and leggings, $70, helenemoda.com
When you’re out living your best life this summer (read: eating burgers and drinking one too many frosé’s), your liver will be working even harder to keep you going. Show your detoxifying organ some TLC with these tips. ADD KALE TO YOUR BREKKIE BOWL: Green veggies such as broccoli and kale contain a compound called glucosinolates, which protect your liver and help it eliminate toxins. DRINK ALL THE WATER: Rehydrate and flush out the nasties with plenty of H2O. Add a squeeze of lemon juice to activate the liver and digestive system. TRY MILK THISTLE: This herb is said to reboot liver function and help it regenerate damaged cells. Try it in a supplement such as LivaTone Plus, $35, cabothealth.com.au
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LiveFIT Curb bingeing with meditation
You might not think you’re binge-drinking when you down a few drinks with your girlfriends on the weekend, but according to the Department of Health guidelines, any more than four standard drinks in one session can put your health at risk. When it’s too easy to get caught up in the festivities no matter how good your intentions are, researchers at the University College London suggest you try something other than willpower: meditation. In a recent study, they found people who did an 11-minute mindfulness meditation drank less the following week than those who were taught to relax.
Good bytes
Nothing makes healthy eating easier than batch cooking, but Melbourne University’s Dr Mark Green warns you could be putting your fertility at risk by reheating your food in plastic containers. Dr Green says that endocrinedisrupting chemicals in plastics are easily digested when heated with oily foods. High levels of these chemicals are found in both men and women who have trouble falling pregnant, so do your body a favour and bring your leftovers to work in these cute containers instead.
Think of these healthy-living downloads as your digital cheer squad MEDITATION STUDIO ($5.99, iTunes; $5.49, Google Play) There are over 250 chillaxing guided meditations, plus curated collections to help get your daily practice started. 7 CUPS (free, iTunes & Google Play) When your girlfriends aren’t around and you need someone to chat to, this app provides online active listeners and therapists.
1. Keep your lunch hot for up to 12 hours BBBYO Foodie Lunch Container and Carry Cover, $64, bbbyo.com.au 2. Separate your salad from your wraps LunchBots stainless steel lunch box, $34.50, biome.com.au 3. For your sandwiches Keep Leaf Reusable Baggie, $13.95, hellogreen.com.au
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SWEAT: KAYLA ITSINES FITNESS (from $19.99/month, iTunes & Google Play) Your favourite Insta-stars, Kayla Itsines, Sjana Elise Earp and Kelsey Wells, give you all of their health, fitness and nutrition knowledge. LISTONIC (free, iTunes & Google Play) Make meals a cinch with this grocery shopping app. Includes hacks to stretch your weekly shop.
@womensfitnessau
COMPILED BY LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES, THINKSTOCK, KRISTS LUHAERS (ROSKILDE FESTIVAL)
Love your leftovers
Girl on a
MISSION This month’s cover star, Brooke Meredith, is following her heart to share her healthy-living message with the world
Q
Tell us a little about your wellness journey… It started when I was at university, studying communication design. It was that whole uni lifestyle of living out of home, staying up late and eating junk food finishing my assignments. I started getting a lot of health ailments and I didn’t know what was happening. My skin was breaking out, I was bloated all the time, and I didn’t have any energy. So I started seeing a naturopath, which changed my whole outlook. I was naturally slender growing up, so it wasn’t until my early twenties that I realised that eating healthily wasn’t just for those watching their weight, it was also vital for wellbeing. That was my first insight into wellness, which ignited my passion.
Q
How did that evolve into your blog and magazine, A Conscious Collection? I got really sick when I was living overseas modelling because I was so restrictive with what I was eating. I went too 22
far with being too healthy, because I was just obsessed with how it was making me feel. When I got home I thought, “Okay, I need to sort myself out.” So I enrolled into a health and wellness course, and it all stemmed from there. A Conscious Collection launched as a blog to document my learnings and share my recipes with the online community. My love grew from design to wellness and I finally found my purpose a couple of years later when I realised I could combine both to create A Conscious Collection as it stands today.
hundred beautiful women, and it’s not that you’re not right, you’re just not right for that job. It’s just a job at the end of the day, and your relationship with yourself is the most important thing. I think [understanding that] came with age and a lot of self-love.
Q
How do you show yourself self-love? I love being outdoors and being in the water – I love surfing. Plus, it means I can’t have my phone on me! Exercise makes me feel good too – running is like my meditation.
“Don’t get disheartened if your life goals haven’t happened in six months! If you believe in yourself and trust the process, anything is possible”
Q
Q
Q
Q
How does your role as a wellness coach fit in with modelling? Funnily enough, as soon as I decided that I would make A Conscious Collection my full-time job, I’ve had more modelling work as myself; a lot of ambassador roles where I’m being a wellness advocate, which has been the best transition I could have asked for, because you’re going from a model being someone else to being yourself, and being booked on jobs for who you are. It’s so much less pressure, and I get to share my message along the way.
Let’s talk about that pressure models face. How do you deal with it? It’s not really the industry pressure, it’s the expectation you put on yourself. I was never an insecure person until I started modelling, which is a weird concept. It’s a great industry, but for me, my insecurities came out. I have a really strong head now, but I had to learn to recognise what I was going through was just a mental phase for me. When you’re a model you’re going to castings every day, you’re surrounded by a
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You seem so sure about your purpose in life. Where does that inner confidence come from? Do I? It definitely didn’t happen overnight! It’s been a long journey to find what I wanted my life to look like. I consider how things make me feel when I do them, and if it makes me feel good I know I’m on the right track; not so good, I stop and reassess. I guess I’m lucky in that I’m able to listen to what my body’s saying. I have really good intuition, and I’ve learnt that it’s my most powerful asset. What’s your advice for others who are chasing a big dream? Don’t get disheartened if your life goals haven’t happened in six months! Things take time. If you want something, don’t give up. Gone are the days where you have to be stuck in something that you don’t like doing. Be open-minded about how the lifestyle you want could look and be realistic about what’s going to happen if it doesn’t work, as well as the timeframe it takes. If you believe in yourself and trust the process, anything is possible.
@womensfitnessau
PHOTOGRAPHY TRENT VAN DER JAGT WORDS PENNY CARROLL
RELAXING IN THE SUN AFTER OUR COVER SHOOT in Sydney’s Eastern Suburbs, Brooke Meredith has the easy presence of someone totally sure of their direction in life. The Melbournebased model, health coach and founder of blog (and now print mag) A Conscious Collection might only be 28, but she’s already found her purpose: share the keys to wellness with as many people as possible. Of course, that kind of self-assurance doesn’t manifest overnight. Brooke first discovered the power of nutrition as a uni student, when long study sessions fuelled by junk food led to a cascade of health issues. After sorting out her body with help from a naturopath, then studying health and wellness herself, it’s clear that Brooke has found her sweet spot. We sat down with this goal-getter to talk wellness, body image and following your dreams.
LiveFIT Brooke wears Duskii bikini top, $95, and bottoms, $95; Colette by Colette Hayman earrings, $19.95.
Brooke’s summer wellness guide
GO STEADY: You don’t have to be all or nothing. It really is about moderation and balance and if you’re not too restrictive, you eat healthily during the day and you have a drink or two at night with your girlfriends, it’s not the end of the world. EAT IN SEASON: Summer is the best for healthy eating – so many salads and smoothies and juices! I love leafy greens, lean meat and fish, and smoothie bowls with banana, cacao, almond milk, cinnamon, protein powder and avocado.
EASE OFF SUGAR:
Sugar can be detrimental to your health in so many ways, so try dropping it as much as you can. You can still get sugar in natural sources like fruit, but try slowly reducing added sugars. So if you’re having a few sugars in your triple cappuccino of a morning, maybe start dropping the sugar!
ction or visit her website, lle co us io sc on ac @ m ra ag Follow Brooke on Inst aconsciouscollection.com, for healthy recipes and balanced wellness tips 23
LIFE’S A BEACH
Good news, friends – hitting the sand and surf is an easy way to stay well this summer
IT’S TIME TO PUT ON THAT RETRO HIGH-CUT COSSIE that arrived with your latest ASOS order, ’cause the sun is out and the beach is calling. And other than testing the functionality of the ’80s-style one-piece that’s taken over our Insta feeds (how does one avoid a frontal wedgie when being dunked by waves?!), your health and wellbeing will score bonus points, too. Here’s how…
THE BEACH IS A MOOD LIFTER
“If you feel more calm and less stressed near the beach, you’re not just imagining it,” says clinical and coaching psychologist Cassandra Dunn (cassandradunn.com.au). “Escaping the noise and busyness of the city can calm your nervous system, and if being in nature helps you unplug from technology, that’s also going to help reduce your stress and improve wellbeing. The exposure to natural sunlight and vitamin D will also make a difference to your mood,” Dunn explains. A study in the journal Complementary Therapies in Medicine even showed that water therapy, like regular ocean swims, can be as effective as certain antidepressant drugs for treating anxiety. Dunn says just five minutes at the beach is enough to help you start feeling those good vibes.
SAND HELPS YOU SLEEP BETTER
Fancy a stroll on the sand? A practice known as grounding or earthing can help you sleep better and even reduce pain and improve your immunity, according to a review of studies published in the Journal of Environmental and Public Health. The researchers concluded that the evidence for reconnecting to the earth’s surface electrons by grounding was so convincing it should be considered as essential to 24
health as “sunshine, clean air and water, nutritious food and physical activity”. Time to ditch those trainers for a while then!
YOUR CORE GETS A BETTER WORKOUT
Take your burpees to the beach for a killer core sesh. “Exercising on sand makes you use more of the small stabilising muscles to maintain joint stability and posture. It also makes you produce more force because the ground is unstable,” says exercise physiologist Drew Harrisberg (drewsdailydose.com). “So what does this have to do with core stability? Well, the body is a kinetic chain; you’re only as strong as your weakest link. If the links near the ground, such as your ankles and knees, are unstable due to the soft sand, you’ll be forced to contract your core to maintain stability.” This means we can skip the sit-ups altogether, right?
SALT WATER HELPS YOU BREATHE EASIER
The ocean is just one big natural saline solution for hay fever and sinus sufferers. Yep, while getting water up your nose isn’t pleasant at all, allergy experts say this action is cleansing your airways. Salt water mimics our body’s fluids, so it washes away any irritants in our nasal passages, making those few seconds of discomfort totally worth it. The sea air itself can be good for your lungs, too. Studies show sufferers of lung disease experience improved lung function and reduced symptoms when they spend time by the ocean.
TAKING A DIP EQUALS INCIDENTAL EXERCISE
Anyone who’s been thrashed around by the waves will know that you don’t even have to be swimming laps in the ocean to feel like
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LiveFIT NO BEACH?
No worries! You can still get the benefits of earthing by walking barefoot on the grass or dirt, while improving your mood can be as simple as spending a few minutes outdoors – minus the phone. As for your skin, Sargant suggests making a DIY scrub of sea salt mixed with olive oil. “This helps to remove dead cells that look dry, flaky and aged, while promoting skin cell regeneration, the elimination of toxins, as well as assisting in the absorption of the oil.” you’re getting a workout. “Unlike swimming in pools, the ocean poses many challenges: the temperature is highly variable, which already makes it mentally harder, plus there are currents, waves, rips and even head winds to navigate,” Harrisberg says. “The open ocean also means you probably zigzag a lot more than you would in a pool. If you need a break, there’s no edge to hang on to, so treading water or lying flat on your back are your only options.” And we thought going to the beach counted as a rest day.
SALT WATER LOVES YOUR SKIN
“When swimming in the ocean, you’re not only receiving the health benefits of earthing and sunshine, you’re also cleansing and rejuvenating your skin, which all helps to alleviate stress, frown lines and assist in the cultivation of that healthy glow,” natural skincare expert Samantha Sargent from AEOS (aeos.net) says. Salt water is also said to be beneficial to psoriasis sufferers, and some eczema sufferers, who report less symptoms thanks to regular dips.
THE OCEAN IS GREAT FOR SOOTHING DOMS
WORDS LIZZA GEBILAGIN PHOTOGRAPHY THINKSTOCK
You don’t need to step into a fancy cryotherapy chamber to soothe tired muscles after hitting all your workout goals when a dip in the ocean can do the trick. The only caveat is, the water needs to be cold – 10ºC cold. “Unfortunately, a dip in comfortable, coolish water isn’t going to cut it. You need to fully immerse the target muscle groups, or even better, your full body, for at least a couple of minutes,” Harrisberg says. “This cold water therapy has been scientifically proven to improve immune function, decrease delayed onset muscle soreness (DOMS), promote blood flow and reduce inflammation.” womensfitness.com.au
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LiveFIT
Fit-girl hacks
HOW TO SPOT A RIP LET’S BE REAL, THERE’S NOT MUCH WE DON’T LOVE about an Aussie beach. But where there’s epic surf, there are also rips, those scary currents that have you frolicking in the waves one minute, and heading towards New Zealand the next. If you don’t want a starring role in Bondi Rescue, it’s crucial you learn to read the ocean’s conditions. Surf Life Saving Australia (SLSA) expert Shane Daw says when you arrive at a beach, you should take a moment to assess the surf, especially if it’s unpatrolled. “The key thing we are saying to people is to stop, pause and just watch what’s happening in the water for a few minutes so you can identify where the rips might be,” says Daw, the SLSA’s National Coastal Risk and Safety Manager. Become an expert rip spotter with his tips. STEP 1 Start by checking for areas where the surf is calmer and has fewer breaking waves than other parts of the beach. Rips are channels that allow water from waves that have broken onshore to flow back out to sea and weirdly, often seem to be a safer place to swim.
WORDS CARMEL SPARKE PHOTOGRAPHY THINKSTOCK
STEP 2 Look out for water that is deeper, often darker coloured and appears to be moving in the opposite direction to the waves, or has a rippled surface surrounded by smooth water. But, be wary: as Daw points out, rip currents don’t always behave the same way or have all these features. STEP 3 Talk to locals, fishermen and surfers about conditions and swot up online – check out the SLSA website beachsafe.org.au for lots of extra info on rips. STEP 4 If you do get caught in one, try not to panic and don’t attempt to swim against the current, as you’ll never win that race. Instead, try one of these three strategies, starting with raising an arm and calling for help. Another option is to float it out, and then work your way back in once free of the rip, or try swimming parallel to the shore, or towards waves. If one strategy isn’t working, try another.
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WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
BRIGHT BEATS
We know: it’s hard getting any work done when it’s sunny outside and you’re daydreaming about all the ways you could be fabulous by the pool. When you’re in one of those moods, skip over the “I feel sorry for myself” tracks and listen to a playlist that makes you smile instead. A study published in the journal Plos One shows that playing happy music enhances creative thinking, making it easier to come up with new ideas and solutions to all those fiddly and time-consuming work issues. The study participants listened to classical music – with Vivaldi’s “Four Seasons” winning the title for the best brain-boosting piece – but if that style is an assault to your ears, experts say any song choice is fine, as music preference is so personal. What matters is that you enjoy it.
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BOXING CLEVER Fight your way to a good mood, sharp focus and killer confidence 30
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ThinkFIT self-esteem and other health woes. Any form of the martial art – from professional boxing to home workouts or sparring with a personal trainer – helps. “The challenge of boxing helps people to build confidence,” explains sports psychologist Professor Andrew Lane. “It gives them the ability to manage their emotions in a potentially threatening context. You can’t lose control of your emotions when boxing because, if you do, you’re in a very bad place. That’s why boxers don’t get angry – they get assertive. It’s a high-intensity activity and the hormones that power it [such as serotonin and endorphins] can also result in feelings of happiness.” Yep, boxing is like medicine for your mind. Here are some of the brainy benefits you can expect to reap when you step into the ring – ’cause it’s not just about looking good, it’s about feeling great.
WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES
POWER OF THE PUNCH
THINK THE MAIN REASON FOR ENTERING A BOXING RING is to carve out killer abs or sculpt sleek arms? Actually, your brain might be more likely to win this bout. Experts say boxing comes with a stack of unique mental wellbeing benefits, from boosting mood to spiking self-esteem. Even some of the world’s biggest celebs have claimed that packing a punch has saved them from mental meltdown. Prince Harry recently admitted that he turned to boxing to help him manage the pent-up aggression he felt following the death of his mother, Princess Diana, and singer Ellie Goulding also sought refuge in the sport to handle feelings of stress and anxiety. “It wasn’t about any change in my outward appearance,” says the star. “It was about feeling myself get better and stronger.” Of course, it’s not just boxing classes that help fight anxiety, depression, low
Fact: feeling down in the dumps is pretty normal. Data from the World Health Organisation shows that 350 million people worldwide suffer from depression, whether that’s the occasional low mood or a more severe illness such as clinical depression. Of course, you already know that exercise in general eases depression by boosting the release of ‘happy hormones’ such as serotonin, but boxing seems to have extra power for fighting the gloom. “There are lots of good things about boxing that are really useful in the treatment of depression,” notes Professor Lane. “One of the main things that helps people overcome negative moods is the social support that boxing provides. There’s a degree of care that comes from a boxing trainer, when they’re holding the pads and giving encouragement. It’s really supportive.” Further research shows that social support such as this can help to reduce feelings of depression and anxiety. And then there are the physical benefits. “Standing and hitting a heavy bag makes you feel good,” says fitness instructor Roland Khounlivong. “You have to focus on technique, which puts you in a zone that detaches you from daily worries.”
RELAX AND UNWIND
When it comes to relaxing, you probably want to hit the spa more than a punching bag, but combat sports are great for lowering stress levels. Supermodel Gisele Bündchen is a fan – she claims that
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“BOXING GIVES PEOPLE THE ABILITY TO MANAGE THEIR EMOTIONS”
punching it out is one of the “most fun ways to relieve stress”. Boxing coach George Turner agrees: “Boxing takes people’s minds off whatever is stressing them out,” he says. “It requires absolute focus and it’s a sport where you get out what you put in because you work to your own level.” Hitting a punch bag is also a symbolic expression of anger that can help to relieve tension by allowing you to express your emotions in a controlled environment. “It teaches people how to control aggression,” adds Turner. “Anger is a natural emotion, but boxers learn to release it in a safe and supportive environment that constantly pushes the importance of control, structure and the honour code of boxing.”
SUPERCHARGE YOUR CONFIDENCE
Professional boxers seem to just ooze confidence – our girls Lauryn Eagle and Shelley Watts are a case in point – and with good reason. Combat sports can help to build self-esteem, mainly because they’re so tough that you’re guaranteed to feel pretty fierce after a sesh in the ring or a sparring workout with your bootcamp buddy. “If you’re trying really hard and someone, such as a coach or teammate, recognises the effort you’re making, it creates a great sense of achievement,” confirms Professor Lane. “Boxing is also time-based, so those doing it have to push themselves hard to get to the end and there’s great triumph in doing that.” Boxing has such a positive effect on your confidence levels, in fact, that many trainers claim it’s reason enough to give the sport a go – even if you never suspected you had a fighter in you. “I’ve seen boxing completely change people’s levels of self-esteem,” adds Turner. “It’s usually the more vulnerable and those with low confidence levels that see the biggest impact.” Now, where are those gloves? @womensfitnessau
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Mind your recovery Harness the power of your thoughts to stay strong when injury or illness gets you down
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ThinkFIT SO YOU’VE INJURED YOURSELF TRAINING, AGAIN, or fallen prey to a cold for the third time running. We get it – it’s only natural to want to throw yourself a pity party. Health setbacks really suck, but instead of grumbling your way through it, do yourself a favour and work on upping your mental game. Because, according to mindfulness expert Sarah Silverton, author of The Mindfulness Key (Watkins Publishing, $22.99), you can tap the power of your mind to reduce your physical pain and make your recovery a more positive experience. Here, Silverton shares her top tips for mastering your mental strength.
WORDS MARIANNE SEYMOUR PHOTOGRAPHY THINKSTOCK
Interrupt negativity
“How you think and feel, and what you do about being ill, can make a big difference to the experience,” says Silverton. “Our minds and bodies are so interconnected that one directly affects the other.” It’s normal to feel anger and resentment, or just plain down in the dumps when you’re ill or injured, but it’s important to note that these emotions can have a physical impact. “Feelings such as rage and resentment will add a tightness in your body, which fuels your pain or fatigue,” says Silverton, “and worrying will only make you feel more exhausted and waste the energy you need to recover.” Your job – and it’s a tough one – is to break the negative thought pattern before it spirals out of control. Do you find that when you’re unwell, your mind starts replaying or analysing the situation, or do you envision worst-case scenarios? “Forget past experiences,” says Silverton. “Don’t overanalyse the situation or wonder what might have happened if you did this or that. Just try to think about where you’re at now and what you can do about your situation.” Imagine you’re a hot air balloon, tips Silverton. Think about what experience today is pulling you down and stopping you from taking flight, and what constructive steps you can take to move forward.
interest and non-judgemental support for yourself, learning to care for yourself as you would a good friend.”
Try this:
MOUNTAIN MEDITATION
Get mindful
While mindfully accepting your situation will help you discover how to take better care of yourself now, practising mindfulness could also help you avoid getting sick or injured in the future. Exciting research by Richard Davidson, professor of psychology and psychiatry and founder of the Centre for Healthy Minds at the University of Wisconsin-Madison, revealed that people who practised mindfulness were more likely to improve their immunity to viruses. A regular mindfulness practice will also help you to start seeing things more clearly and respond to challenges calmly and wisely. Try these exercises to transform your body and mind, suggests Silverton. 1 PRESS PAUSE Stop and notice what’s going on around you for a few moments, then carry on with your current activity. Practising this exercise a few times a day can help you to move out of autopilot and develop everyday mindfulness. It’s about noticing, not analysing. 2 USE YOUR BAROMETER Focus on a part of your body you feel is particularly sensitive to stress, such as your abdomen. Think of this as a barometer by tuning in to how it feels regularly. You may notice different sensations, such as shakiness or agitation. These can signal that something is brewing long before you’d normally realise, so you can take early action. 3 TRY BODY BREATHING This one works best when you’re relaxing, so try it in bed, especially when you’re awake at night with worry or if your recovery requires some time off your feet. Become aware that you’re breathing. Breathe in and out naturally while feeling the sensation of your body in contact with your comfortable bed. You can place your hands on your tummy to feel the movements as your body breathes in and out. Don’t worry if your mind wanders; just calmly try to bring your attention back to your breathing again.
Embrace acceptance
You may not be able to change your illness or injury right now, but you can minimise its effects on your body and mood through mindful awareness, says Silverton. “Turn toward what’s here in your mind and your body. You can begin to build trust in yourself to be with, and manage, difficulty as it appears,” she says. “You can find a steady place where you can see that there is also plenty to appreciate in life, even if you’re ill. And bring an attitude of friendly womensfitness.com.au
STRUGGLING TO DEAL?
If an injury or illness has you feeling really down, you don’t have to deal with it alone. Visit beyondblue.org.au for support and advice.
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Use this exercise to find a mountain’s steadiness in yourself, despite the ‘weather’ of your situation ■ Sit or stand in a balanced
position with your feet firmly connected with the ground.
■ Notice your whole body here, tall and dignified, your spine long and lifting from the steady base of your feet on the ground, crown of your head lifting gently.
Notice the breath move in your body for a few minutes. ■
Now you can bring your mind to the image of a mountain. Allow your mind to explore this for a few moments. Notice the mountain’s vast base where it connects with the earth. Explore the shape of its slopes and peak. Maybe notice that there are some of these qualities about your own experience. You might feel your own ‘mountain-ness’ as you sit or stand steadily here, still and magnificent. ■
■ Realise all mountains exist, still and rooted through the year as the seasons pass. The mountain is heated by hot sun, frozen by snow and ice, buffeted by strong winds and drenched by rain. The mountain stays resilient, dignified, unchanged by activity around it.
Consider your mountain-ness as experiences come and go, finding stability through storms. ■
■ Return to feel the sensations of your body here. Sense the mountain’s qualities in yourself as you continue with your day.
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ThinkFIT W HA T ’ S YO U R # LI FE M O T TO ?
Always do what genuinely
makes you happy
PT Tegan Buchanan, 27, is on a mission to give bikini competitions a good name
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(your mind can play games with you, telling you that you’re not good enough, but I know now that’s just my inner mean girl!), train with heavy weights as well as cardio (making sure I keep it interesting and fun so that I enjoy the whole process), with a good balance of training outdoors and in the gym. Positivity and consistency are key!
competition was still six months away, I felt sick every time I thought about it. It’s the fear of the unknown. What if I fall in my six-inch heels? What if I don’t place? It’s all about trusting your coach and the process and believing in yourself. On the big day, when I got off stage I couldn’t stop grinning. I was holding a
“After training hard, I got to stand up and be proud of what I had achieved. It takes dedication but it’s so worth it!” A lot of men and women ruin their metabolisms doing these comps. Many girls will go about it the wrong way and water/carb load or will drop down to dramatically low kilojoules, then when the competition is over (if they even make it on stage) they just go back to eating junk food and stop training. But I have found a way to ensure it just keeps me accountable in living a healthy lifestyle. I have an amazing coach who taught me how to incorporate training and eating right for my body all year round, while also sticking to my own food philosophy (I have IBS, so there are certain foods that I can’t have). Was I nervous before my first event? Oh my gosh, YES! Even when the
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massive bronze medal in one hand and a Tim Tam in the other! The rush of excitement and adrenaline you feel up on stage is indescribable. After training hard, I got to stand up and be proud of what I had achieved. It takes dedication and commitment but it’s so worth it! I really enjoy the process as it gives me a goal to strive for and show my own clients that you can always push yourself just that little bit more to achieve what you want. It’s such a great way to meet like-minded women as well. I know the friendships I formed over that year I will have forever. But most importantly, I have so much more love for my body after learning what it can do. @womensfitnessau
AS TOLD TO SAMERA KAMALEDDINE PHOTOGRAPHY CARL HANSON
I’VE ALWAYS ADMIRED the girls who work on their physiques for months (in the gym and kitchen) and get up on stage to show it off. It all looks so glamorous! I never thought I had the confidence to do it – but I decided to prove my inner mean girl wrong last year. I got myself a coach and just eight months later, I placed third in Bikini First Timers at the International BodyBuilding Australia South Coast Classic. I have loads of girls asking me about competing and wanting to know if it’s really all it’s cracked up to be. I’d like to share my side of it… Bikini competitions get a bad rep, but they’re about so much more than just looking good in a bikini. Some girls think I’m crazy to want to stand up on stage in a teeny, tiny bikini and get compared to 12 or so other beautiful girls. As women, we are always comparing ourselves to others and bikini comps can be damaging to your self-esteem… that is, if you don’t have the right mindset. The whole process is as challenging mentally as it is physically. One day you’re feeling amazing and on top of your prep, then there are days where the self-doubt starts creeping in. To be at my best both physically and mentally, I find a holistic approach is best. I need to get a minimum of eight hours of sleep, meditate daily
ThinkFIT
MONTH OF mantras Looking for some daily inspo? These mini motivational hits will do the trick. Cut them out and stick them around your home or work
1
2
DARLING,
enjoy
YOU’RE DIFFERENT
BEING 6
3
7
TRAIN DIRTY 11
12
POSITIVE THINKING IS POWERFUL THINKING 16
17
When the path reveals itself, follow it 21
All progress takes place outside your
comfort zone
26 The comeback is always stronger than the setback
14
The grass is greener where you water it
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Live today in
ALL CAPS
Don’t stop until you’re proud
ONE DAY OR DAY ONE
You decide
You are fine art 25
BLOOM FROM WITHIN
Less bitter
more glitter 29
GRATITUDE CHANGES EVERYTHING
You’ll never find a rainbow if you’re looking down 20
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Life’s a climb, but the view is great
NEVER TRUST YOUR FEARS, THEY DON’T KNOW YOUR STRENGTH
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19
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Start where you are, use what you have
Better an ‘oops’ than a ‘what if’
WHAT’S YOUR SUPERPOWER?
If you stumble, make it part of the dance
Strive for progress not perfection 10
I’m a woman.
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22 YOU ARE AMAZING. REMEMBER THAT
9
13
A smile is a curve that sets everything straig ht
5
WHY LIMIT HAPPY TO ONE HOUR?
Do more things that make you forget to look at your phone
8 You can’t stop A DREAM CHASER
Eat clean,
4
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LIFE DOESN’T HAVE TO BE PERFECT TO BE WONDERFUL
A GOAL WITH NO PLAN IS JUST A WISH
us oves on Instagram to show Fl #W g ta sh ha e th se U ! Spread the love around all the different ways you’ve gotten creative with these little messages. womensfitness.com.au
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PUT THE CLASS IC BACK INTO SUMMER Watch the
WORLD’S TOP PLAYERS back where it all began
9 - 12 JANUARY 2018 kooyongclassic.com.au
BeFIT GAME PLAN
Need a push to get back into your fitness routine? Well it seems as though gamers have unlocked the secret to motivation. A study published in JAMA Internal Medicine showed people who were engaged in a real-life video game-like challenge over 12 weeks had greater success hitting their activity goals than those who tried to psych themselves up the traditional way. Apparently, when fitness routines are gamified by using similar reward, support and collaboration systems as in video games, it leads to more consistent results. Level up with one of these apps: 1 SUPERBETTER Set your fitness goal, otherwise known as your “epic win”, and create your secret superhero identity to get you there. Free, iTunes and Google Play
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
2 FITOCRACY – FITNESS COLLECTIVE Join the community of Fitocrats and motivate each other. Free, iTunes 3 EPICWIN Pick your character, then score points and eventually level up as you tick off your fitness to-do list. $2.99, iTunes; Free, Google Play
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All about that bass! Need a cheeky workout for ultimate bikini confidence? No trouble…
IT’S SUMMER, BIKINIS ARE BASICALLY YOUR UNIFORM and you want a butt that deserves its own hit song. Enter this workout. With a combo of weights to tone and HIIT to make you sweat, this challenging sesh will set your glutes on fire (in a good way). Plus, working the big muscles in your butt, core and thighs will kick-start your metabolism and up your explosive power. Bring on the belfies! HOW TO DO IT: Work your way through all the reps for each move in Superset 1, back to back. Rest for 60 seconds then repeat for three sets. Rest, then follow the same format for Superset 2, then 3, and finally 4. Pick weights heavy enough to challenge you without affecting your form. YOU’LL NEED: Bench, kettlebell, 2 x dumbbells
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BeFIT
SUPERSET 1 Keep your chest hig h!
1 GOBLET SQUAT WITH PULSE
GREAT FOR: BOTTOM, THIGHS, CORE ■ Sit back and down into a squat and Technique ■ Start by holding a kettlebell at your do a small pulse at the bottom of the chest, step your feet a little wider than movement. ■ Push up through your heels and hip-width apart and point your toes ever squeeze your glutes. Do 10 reps. so slightly outwards.
2 JUMP SQUAT
GREAT FOR: BOTTOM, THIGHS, CORE
Technique To start, step your feet a little wider than hip-width apart and point your toes slightly outwards. ■
■ Squat down, then explosively jump in the air. ■ Land gently back into a squat position and repeat. Do 15 reps.
SUPERSET 2
1
KETTLEBELL SUMO DEADLIFT
GREAT FOR: THIGHS, BOTTOM, CORE, BACK knees to lower the weight Technique ■ Holding a kettlebell with down towards the floor. ■ Push up through your your arms extended down heels to stand up slowly towards the ground, step and with control, and your feet much wider than squeeze your glutes hip-width apart, with your together at the top. toes pointing outwards. ■ Bend at your hips and Do 10 reps.
Ke ep a flat bac k as you lower
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2
PLANK JACK DONKEY KICK
GREAT FOR: BOTTOM, THIGHS, CORE, SHOULDERS Technique ■ Start in plank position, with your feet together. ■ Jump both your legs out to the sides, then back in. ■ Jump to kick your feet up towards your glutes. ■ Return to a plank position and repeat. Do 15 reps.
Ke ep your core switc he d on!
SUPERSET 3
Keep your shoulders square as you drop
1SPLIT SQUAT
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Holding a dumbbell in each hand, stand in front of a step or bench and place one foot on it. ■ Bend your knees to lower yourself with your back leg elevated, sitting back and down as you do so. ■ Engage your core and push up through your front heel with control to return to the starting position, then repeat. Do 10 reps on each leg.
JUMPING 2 LUNGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ From standing, jump up into the air and land in the bottom of a lunge position, with both of your knees at right angles and your back knee hovering just above the floor. ■ Jump up explosively and switch your legs in mid-air, landing in a lunge with the opposite leg in front. ■ Continue jumping, alternating legs with each rep. Do 10 reps on each leg.
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BeFIT
SUPERSET 4
Search for womensfitnessau on Spotify to get this workout’s matching playlist!
Keep your neck long and shoulders eng aged for support
1 WEIGHTED GLUTE BRIDGE GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Lie flat on your back with feet close to your glutes, holding a kettlebell against your hips. ■ Lift your hips off the floor, pushing up through your heels. ■ Slowly lower yourself back towards the floor. Do 10 reps.
2 CRAB KICK
WORDS AMANDA KHOUV PHOTOGRAPHY THINKSTOCK, HENRY CARTER
GREAT FOR: BOTTOM, CORE, ARMS your core and kick one leg into the air. Technique ■ Sit on the floor, hands behind you and ■ Explosively switch your legs in mid-air. legs bent in front, feet flat on the floor. Alternate jumping kicks each rep. Do 10 ■ Lift your bottom off the floor, engage reps on each side.
Squeez e your g lute s at the top of the move for max activation!
Glute gains
Guess what? Your buns don’t just look cute, they do a lot for your bod too. Here’s why you should show ’em some love, whatever the season Faster runs Strengthen your behind and you’ll go even faster during your running sessions – your glute muscles are the engine that powers your stride.
A better back Like your core, your butt muscles support your lower back – so strengthening them helps you steer clear of back pain and injuries.
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A healthier life Experts say carrying weight on your butt and thighs is way better than storing it on your tummy, where it can increase your risk of type 2 diabetes.
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MUSCLE UP Hit the weights to score yourself a strong and sexy summer body
SO, THOSE HOLIDAY VIBES AND THAT CUTE BIKINI you just bought have you keen to invest a little more time into your body of work. Maybe you’ve even set a weight-loss goal, and maybe you’ve reluctantly resigned to a strict diet to achieve it. Well, it’s time to toss out your lemons, girl, ’cause the best way to build a strong and sexy bod (without going hungry!) is to hit the gym. While diet will always play a key role in weight loss, experts say the secret to shaping up isn’t to obsess over kilojoules and fat content, but to focus on getting fit and healthy. Here’s why: getting your workout game on point can help you build lean muscle mass, in turn revving up your metabolism. And since honing lean muscle is known to really ramp up your afterburn potential (that is, the rate at which your body burns fuel after you’ve worked out), you’ll also obliterate kJs for hours after your gym sesh ends. “Lean muscle tissue burns more kilojoules than fat tissue,” says personal trainer and nutritionist Chloe Bowler. “So if you can concentrate on eating and exercising to build lean muscle rather than to lose weight, your body will work harder and burn more energy throughout the day.”
WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES
HIDDEN BENEFITS
If you want to build lean muscle, lifting weights needs to be top of your agenda. That’s a good thing, because toughening up your workouts comes with some extra benefits. For starters, revving up your routine with weights will help to improve your blood-sugar balance, as the higher your lean muscle mass, the better your blood glucose control – which means you’re less likely to experience food cravings. Exercise also lifts your mood thanks to serotonin and dopamine, which are released during a sweat session. It keeps your heart healthy, makes sure your lungs are working efficiently, and builds your bones, too. “Lean muscle is very important for all-round health,” says Bowler. “One of the biggest benefits is for your bones – increasing your muscle mass will help to
improve your bone density, which can protect you from osteoporosis.”
LEAN MACHINE
Of course, all exercise is good for you, so if you love cycling or running, don’t stop, but do incorporate some resistance training sessions into your routine along with your cardio faves a couple of times a week. “In order to build more muscle, most workouts could benefit from a little more resistance. If you normally run home, try to add in a little core work when you get home, or stop at a park bench and do some sets of push-ups, or some resistance-band work,” says Bowler. “Adding resistance really encourages lean muscle growth.” Your diet also warrants some attention if you’re looking to lean up. Try to avoid junk food and sugary treats and instead go big on fresh fruit, vegetables and macronutrients – especially protein. “Lean protein sources are important for building muscle mass. Red meat is a great source of protein, but can also be high in saturated fat, so lean options are better if you’re eating them on a more frequent basis,” says Bowler. “Good lean meats include chicken, turkey and white fish. Oily fish such as mackerel and salmon are also great sources of protein,” she adds. “They’re high in healthy omegas as well, for extra punch.” Considering your protein intake is important in your overall diet, but it’s even more important when you’re pumping iron on the reg. “During a resistance workout, muscle fibres can be torn, and eating protein after a workout will help to aid muscle repair. Try to eat a good-sized portion (150g-200g) and make it the biggest part of your plate,” says Bowler. As well as protein, carbohydrates are important for providing energy so that you can work out at a good intensity without losing momentum. “Fats are important for
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energy, too, and really help improve skin and hair health, and support mental wellbeing,” says Bowler. “Include plenty of avocados and eggs for fat, and wholegrain rice mixed with some quinoa for a good carbohydrate energy supply that won’t upset your blood-sugar levels.” Finally, step away from the scales. You might be tempted to check in on a regular basis if you’re investing time into shaping up, but if you’re on a muscle-building plan, your weight might not change dramatically. That’s because lean muscle mass weighs more than fat, so if you’re looking sculpted, the scales could stay steady, or even tip the other way. Remember, the best indication that your fitness routine is working is how you feel. Spoiler alert: Amazing!
3 OF THE BEST MUSCLE-BUILDING MEALS Try these tasty bites to fuel your next workout
1 HAM OMELETTE ON TOAST Protein-rich eggs and ham sustain energy levels and muscle mass, while wholemeal bread will help to maintain endurance levels. 2 WHOLEGRAIN CRACKERS WITH SMOKED SALMON Smoked salmon is high in omega-3 fatty acids, which is thought to influence protein metabolism. 3 BAKED SWEET POTATO WITH TURKEY Turkey breast is low in fat and high in protein, and sweet potato releases energy slowly to help you go the extra mile.
out inspo? Flip the rk o w ty h g ei w e m Need so page for a pro strength-building routine womensfitnessaustralia
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GO FOR ALS GO
Watch out, PB, this strength and conditioning workout is coming for you!
HEARD OF STRENGTH AND CONDITIONING? This speed and powerbuilding practice is a must for elite athletes, and it can do great things for your bod, too. “Strength and conditioning is like personal training, but with a strong emphasis on hitting concrete performance goals,” explains strength and conditioning coach William Alexander (encompassep.com). “‘Strength’ refers to using resistance exercises to build muscle, while ‘conditioning’ usually refers to cardio training, tailored to the desired outcome.” It might sound complex, but it’s not just for pros. “Anyone can benefit from a well thoughtout strength and conditioning program,” says Alexander. “It can help you achieve goals such as running your first half-marathon or scoring a personal strength best in the gym.” This workout will give you a taste of an expert strength and conditioning session – it uses multiple joint movements to improve coordination and dynamic moves to ramp up speed and power. And because it hits your whole body, expect an epic kJ burn, too. HOW TO DO IT: Work through each section, finishing all the reps and sets before moving on to the next. If you’re starting out, use lighter weights while you focus on your technique. If you’re a gym regular, aim to increase the weight you use over fewer reps. YOU’LL NEED: Bench, 2 x dumbbells, kettlebell, barbell
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WARM-UP
1CLOCK FACE LUNGES WITH REACH
GREAT FOR: THIGHS, BOTTOM, HIPS ■ Push off the front leg to return to stand. Technique ■ Start standing. Take a step out in front of ■ On the same leg, now lunge to 3 o’clock you into a forward lunge and reach your and reach your hands forwards. ■ Return to standing. hands forwards.
Lunge behind you, reaching both your arms into the air, then return to standing. Do 2 x 5-10 reps with 30 seconds’ rest between sets. ■
2 WALKOUT TO CROSS BODY TAPS GREAT FOR: SHOULDERS, CHEST, ARMS, CORE Technique of you until you’re in a high ■ From a standing position with plank position. ■ Making sure you’re stable, your feet shoulder-width apart, slowly tap your right hand to your reach your hands down to your left shoulder, then to your right feet and walk them out in front hip and finally your left hip. Do the same with the opposite hand. ■ Do 2 x 5-10 reps with 30 seconds’ rest between sets.
Keep your midsection engaged throug hout
STRENGTH
1DEADLIFT
GREAT FOR: THIGHS, BOTTOM, CORE, BACK
Technique ■ Start with your feet hip-width apart with a bar on the floor in front of you. ■ Slightly bend your knees and push your hips back, then take hold of the bar. Your knees are below your hips, and hips below your shoulders with a flat back.
■ Push the floor away from you to stand up straight, bringing the bar with you and driving your hips into the bar. ■ Lower the bar below your knees before bending them, and place the bar down on the ground. ■ Do 4 x 6-12 reps with 2 minutes’ rest between sets.
Keep your upper back eng aged
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2 REVERSE LUNGE
GREAT FOR: THIGHS, BOTTOM, CORE, UPPER BACK ■ Imagine you’re pushing the Technique ■ Holding a kettlebell with ground away from you with both hands in front of your your front leg and step your chest, step one leg behind you foot back to the start, into a lunge position so that squeezing your glutes. both knees are at 90 degrees Alternate legs with each rep. ■ Do 3 x 5-12 reps with 2 with your back knee just above minutes’ rest between sets. the floor.
3 DUMBBELL THRUSTER
GREAT FOR: ARMS, SHOULDERS, CORE, THIGHS, BOTTOM
■ Hold a pair of dumbbells just above your shoulders with your elbows out in front of you. Your your forearms should be vertical and palms facing together. ■ Holding the dumbbells in place and bracing your core, squat down towards the ground. A good tip here is to imagine you are pulling yourself into the ground.
■ When your hips are level or just below your knees (depending on your mobility), push the floor away from you to stand up straight. Powerfully extend your arms above your head as you come up to standing. ■ Lower the weight with control and repeat. Do 3 x 6-15 reps with 90 seconds’ rest between sets.
4 ONE AND A QUARTER ONE-ARM ROW
GREAT FOR: ARMS, UPPER BACK, CORE and set your shoulders by imagining you Technique ■ Start with your right knee on a bench are slightly pulling your shoulder blades under your hip and your right arm slightly together and down your back. Don’t let in front of your shoulder. Place your left leg them drop forward. ■ From here, pull with your elbow, keeping fairly wide to give you a solid base on the your arm close to your body as you row the ground. Keep your back flat, core engaged. ■ Pick up a dumbbell with your left arm dumbbell up to your ribcage.
Perform the top quarter of the movement again, then lower the weight back to the start without letting your shoulders round forward. Do all the reps on one side before switching sides. Do 3 x 5-12 reps with 90 seconds’ rest between sets. ■
Keep your chest up and shoulders back as you lower
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CONDITIONING
1
Start your timer!
KETTLEBELL SWING
GREAT FOR: BOTTOM, HIPS, BACK, CORE, THIGHS Technique again, squeeze your glutes and dynamically ■ Hold a kettlebell by the handle with both extend your hips and knees to drive the hands. Keeping a bend in your knees and a flat kettlebell up to eye level. ■ As the kettlebell starts to drop back down, back, hinge at the hips and drive your bottom hinge at your hips and soften your knees to out behind you to drive the bell backwards allow it to swing back between your legs through the legs. ■ As the kettlebell starts to come forwards and repeat in a fluid motion.
wing s are s r, e b m e m e R a squat t o n , e g in h a hip Star 12 x 20 ting out? s e c on d s on the Need a minute 12 x 30 challenge? sec the minonds on ute Alm 12 x 40 ost pro? sec the minonds on ute
2 DOWN-UP WORDS AMANDA KHOUV PHOTOGRAPHY THINKSTOCK, DANNY BIRD
GREAT FOR: ALL OVER! Technique ■ Start standing, then lower your body and chest down to the ground as quickly as possible, placing your hands
This section of the workout is done EMOM style – that means every minute on the minute. Set your timer for 12 minutes, then alternate between these two moves, following the timing (left) that suits you. Confused? If you’re starting out, you’d do the kettlebell swing for 20 seconds, then rest for the remainder of the minute. On the next minute, smash out the down-up move for 20 seconds, then rest. Continue this way for 12 minutes and you’re done! Working out this way raises your pulse and uses tons of energy – are you game?
on the floor first then jumping your legs back. Lift your hands and feet. ■ Get back up to standing. ■ Repeat.
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KEEP ON RUNNING Ready to level up your distance? Here’s how to push your limits
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BeFIT SO, YOU’VE SMASHED THE 5K AND MAYBE EVEN THE 10K TOO… What’s next? Does the idea of a half or full marathon light you up? Maybe you’re keen to tackle an obstacle course like a tough mudder, or even go long with an ultra marathon. Whatever distance is on your goal horizon, you have to be prepared for it. So, we asked running coach George Anderson to find solutions to common distance running pitfalls to help you keep on track – no matter how far the finish line.
TACKLE BOREDOM
Training can be tough, but the right music will psych you up for your run, giving you the motivation you need to slip on your trainers and head out the door. “Running the same route every time can get a bit tedious. If you get bored when you’re on a long run, plug yourself into an upbeat playlist, run with a friend, or just pick a brand new route each time,” suggests Anderson.
STAY MOTIVATED
Got yourself a running routine? Okay, time to give it the flick! If you’re running the same training course or wearing the same gear each session, you’ll likely lose motivation fast. Regularly varying your routes for a change of scenery and splashing out on new gear will inspire you to get outside. Hello, perfect reason to go guilt-free shopping! Need a bigger push? “Having your ‘why’ firmly at the front of your mind when you’re training for a particular event can also keep your motivation high,” adds Anderson. “In between races, try running without a watch – dubbed ‘freedom running’, it’s a great way to reconnect with the reason you fell in love with the sport in the first place.”
DODGE INJURY
From shin splints to knee pain, injuries tend to go with the running territory, but strengthening your weak spots can work as an effective preventative measure. “Injuries are the bane of the runner’s life. Avoid unnecessary niggles by investing in a regular strength and conditioning routine,” says Anderson. “Single-leg squats, spine mobilisers and hip bridges will all help bulletproof your body.” Try the DIY strength and conditioning workout on page 44 to bolster your bod.
PLAN AHEAD FOR BAD WEATHER
When the sun goes into hiding it can be tempting to skip a training session, but keeping your end goal in mind will help you to maintain focus. “A bit of rain shouldn’t mean a cancelled session, but if the weather isn’t up to scratch, take your workout indoors. While treadmills aren’t the best way to train for a race, they can be really handy when you can’t get out onto the roads,” says Anderson.
CATCH SOME ZZS
Training is tiring – fact. And when your body can’t handle another session, you’re at a higher risk of injury. If you haven’t slept well, feel light-headed or weak, it’s your brain’s way of communicating that your body just isn’t up for it that day. Don’t beat yourself up – allowing your body to rest will improve your overall performance in the, ahem, long run.
PRIORITISE TRAINING
It’s not always easy to fit in training around life. If you’re working towards a goal, block out time in your diary at the beginning of the week so you schedule other events around your training runs.
“Having your ‘why’ firmly at the front of your mind can help” And don’t worry if you don’t have time to run every day. “Training for a 10K, half or full marathon immediately conjures up ideas of long hours spent trudging the roads several times a week. This can be enough to put some runners off before they even start, but if you focus on quality rather than quantity, aiming for just three runs a week, you’ll still get great results,” explains Anderson. “This is much more practical, and reduces the chances of over-training and injuries.”
GET UNCOMFY
Can’t seem to go that extra kilometre or shave vital seconds off your time? Make sure that you continually push yourself to take your running game to the next level. “Training your body through threshold workouts can be really effective,” says Anderson. “Holding your pace at a point where the intensity becomes ‘comfortably uncomfortable’ for increasingly longer periods of time can have an incredible impact on your fitness. Your body becomes better adapted to dealing with lactic acid, making faster running feel easier.” PB, here you come!
WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES
3 ways to bag a better run, every time These tips will help you nail your running routine
1 FOLLOW A PROGRAM If you have a race coming up, make sure you have a structured program to follow, with specific weekly targets to reach. It’ll ensure you covered enough ground in training to make the distance on the day.
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2 MIX UP YOUR SESSIONS Running at the same pace all the time will get you some results, but you’ll never reach your full potential. Mix in intervals, hills and threshold runs to your running week for crazy-good results.
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3 CONNECT WITH OTHERS Running may be a solo sport, but there’s plenty to be gained from connecting with others. Sharing stories, advice and motivation are all good reasons to join a running group like runningdivas.com.au.
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l r u c g n i r t s m T he ha PO W E R M OV E
Firm up your butt, stand taller and give your athletic game a boost with this awesome lower-body move
WHAT’S HOT, STRONG AND POWERFUL ALL OVER? You, after you master this epic workout move. Designed to target your posterior chain – that’s the big muscles in your back and legs – the supine hamstring curl is an excellent tool to have in your gym kit. Why? Because working this powerful muscle group is essential if you want to build a strong, sculpted bod, says strength and conditioning trainer Dan Lawrence. “Your posterior chain is the most influential group of muscles in your body,” he says. “On top of toning up your butt, a strong posterior chain will reduce your risk of injury and rapidly improve performance, whether in a team sport, running or at the gym.” Give this tough exercise a go next time you hit the gym – your hamstrings, glutes and core will thank you for it.
the If you can’t get stable on et fe ball, try gliding with your on a towel instead
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WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER
HOW TO DO IT: ■ Lie on your back with your heels on a stability ball and arms outstretched. ■ Push your hips up off the floor and into a bridge position. Stabilise by squeezing your abs and bottom muscles, keeping your weight on your shoulder blades and feet. ■ Once you have stability, roll the ball in toward your body by flexing your knees. But don’t get lazy – when you’ve rolled the ball as far in as possible, push your hips up to the sky and hold for a second. ■ Extend your legs back to the start position with control. ■ Go back to the bridge position, not all the way to the floor. Repeat. womensfitnessaustralia
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Back to basics You don’t need anything but yourself to get this bodyweight sesh done
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BeFIT SUMMERTIME, AND THE LIVIN’ IS EASY, RIGHT? So the last thing you need is to spend ages in the gym waiting for equipment or sweating over complicated routines. Enter this simple bodyweight workout. It’s a no-kit-needed kinda deal that you can do anywhere, any time, with minimum fuss. Believe it or not, all you need for a great, full-body workout is you. Your own bodyweight provides more than enough resistance to challenge your muscles, plus all the explosive, jumping movements in this workout will get your cardio fitness peaking. Ramp up the intensity by keeping the rest breaks short and you’ve got yourself one easy and effective sweat sesh. You could do it in your lounge room or the gym, but we recommend taking this one outdoors in the sunshine for an extra good mood boost.
1HIGH KNEES
GREAT FOR: ALL OVER! Technique ■ Standing tall, run on the spot, bringing your knees to waist level. Pump your arms to help with momentum.
Try to k e ep y our c hin t uc k ed !
HOW TO DO IT: Bust out each move, one after the other, in the order they appear, following the time suggested for your level. Once you’ve completed one set of each move, go back to the start and repeat for the recommended sets. St 3 x 30 s arting out? Try doing this (15 sec re econds each m workout two to ove s t be t Need a ween exercises) three times a week c halleng 3 x 45 s e? for sweet results. (15 sec re econds each m ove st bet we And... go! Almost en exercises) pr o ? 4 x 1 min u te (little to each move no rest)
2 GLUTE BRIDGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique heels into the floor, lifting your ■ Lie on your back with your knees pelvis towards the ceiling to form bent and feet flat on the floor. a straight line from your knees to ■ Tighten your core muscles, your shoulders. ■ Lower and repeat. squeeze your glutes and push your
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Avoid arc hing your bac k at the top of the movement
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3 PLANK
Use your core muscles to stay strong as you hold the plank
GREAT FOR: CORE, STOMACH, BACK Technique ■ Place your forearms on the ground with your elbows directly below your shoulders. ■ Lift your knees so your bodyweight is on your forearms and toes with your body forming a straight line from head to heels. Hold.
4 MOUNTAIN CLIMBERS
GREAT FOR: CORE, SHOULDERS, HIPS ■ Quickly swap your legs over (imagine Technique ■ Starting in a high plank position, bring you’re doing horizontal running). ■ Keep alternating legs as quickly one knee towards your chest while as possible. the other leg is straight behind you.
5 RUSSIAN TWIST
GREAT FOR: CORE, SIDES, STOMACH ■ Twist around and try to touch both hands Technique ■ Sit on the floor with your knees bent and on the floor on one side of your body. ■ Return to the starting position, then twist heels hovering just off the floor. ■ Lean backwards with a neutral spine until around to the other side and try to touch you are at a 45-degree angle to the floor. both hands to the floor.
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Don’t let your bum travel upw ards!
Hold a small weig ht in your hands if this is too easy
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6 BURPEE
GREAT FOR: EVERYTHING! Technique ■ Start in a high plank position. Jump your feet forwards, bringing your knees in towards your chest. ■ Plant your feet and jump up.
TRIED & TESTED
Land softly with bent knees, then drop down and jump your feet back into a plank for the next rep. ■ Try to complete each one as quickly as possible. ■
Acting Editor Penny gives this body burner a go
7 PUSH-UP
GREAT FOR: CHEST, REAR UPPER ARMS, CORE elbows and lower your chest towards the floor. Technique ■ Start in a high plank position with your arms ■ Once you’re as far down as possible (ideally slightly wider than shoulder-width apart. with your chest touching the floor), push ■ Maintaining a neutral spine, bend your yourself back up and repeat.
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD, GETTY IMAGES, PAUL TAINSH
Drop to your k ne es to mak e this move a bit easier
When it comes to exercise, I like to keep things simple – so simple, in fact, that I unintentionally took an extended break from fitness altogether after spraining my ankle recently. I’m ready to get moving again and this no-fuss workout seemed like the perfect way to ease back in. Fave move: The glute bridge – mainly cause I could distract myself from the effort involved by gazing at the sky! Toughest part: If Pitch Perfect taught us anything, it’s that horizontal running is a legit workout. And when it’s done in the form of mountain climbers, oh boy, does it burn. Final verdict: It might look simple, but there’s no denying this bodyweight circuit is a toughie. If you ever doubted you could score real gains just from using your own weight as resistance, this workout is here to prove it. I’ll be adding it to my home roster from now on. Search for womensfitnessau on Spotify to get this workout’s matching playlist!
8 JUMPING LUNGE
GREAT FOR: BOTTOM, THIGHS
Technique ■ Start with one leg out in front of you and one leg behind, both knees bent to 90 degrees, with your back knee just above the floor. ■ From this position, jump up as high as you can, straightening your legs and switching leg positions while in the air. Immediately drop down into your next lunge with the opposite leg in front and repeat.
y Ke ep your bod jump uprig ht as you
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GET IN THE ZONE Heart rate devices are levelling up to help you smash your goals
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BeFIT IT’S FITNESS 101: HEART RATE MONITORING is the smartest thing you can do for your workouts. Why? ’Cause that insight into your exercise effort gives you the intel you need to raise your game. The easiest way to track your pulse is with a smart device that eliminates guesswork and reveals your workout intensity in stats. There’s no arguing with the numbers, even if you did feel like death when you were working at a mere 50 per cent of your maximum heart rate. Used correctly, heart rate devices are amazing tools that have the potential to level up your fitness. It wasn’t so long ago – 1977, in case you’re wondering – that the first heart rate device was invented. It was Polar’s Micro Heart Pulser and it relied on the user holding a fingertip to the device before getting a readout. How things have changed! Today, heart rate training is more accessible than ever. And if you want to be seriously tech savvy, you can even choose how you want to measure your heart rate, from in-ear monitoring to wrist-based pulse-tracking. Ready to supercharge your sweat sessions? Here’s a few of the latest tech toys designed to track your heartbeat.
TEMPLE TRACKERS
Skin is thin, movement is little and blood flow is plentiful on your temples, which is why smart fitness companies are exploring heart rate monitors that sit neatly on the side of your head. “Taking this type of measurement from the head is very effective due to far fewer moving parts under the skin,” reveals Meng Li, founder and CEO of fitness band maker Moov. “The skin is much thinner on the head and blood flow increases, which lets the sensor excel at doing what it was designed for – measuring your pulse.” Not only is temple heart rate monitoring said to be an accurate way of determining whether you’re actually smashing a workout or not, but it’s also pretty comfortable. If you’ve ever worn a chest strap heart rate monitor, you’ll know where we’re coming from as they have a rep for being somewhat awkward to wear. Instead, Moov has created a temple tracking device that can be tucked into a swim cap or sweatband, so you’ll barely know it’s there while you work out. The added benefit of this device is its inbuilt coach (delivered via the accompanying app), which monitors your effort and gives you a push to keep you in the right zone. TRY IT: The Moov HR sensor fits into both the Moov Sweatband and Swim Cap. Use it independently or link it with the Moov Now workouts on the brand’s app. Moov HR, $130.48, moov.cc
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SMART CLOTHING
If you find wrist trackers too clunky and chest straps too slippery, smart clothing (bras and tops embedded with heart-rate tracking sensors) could be your new activity monitoring BFF. “Smart bras can take the place of a chest strap and ensure the built-in tracker stays firmly in place while you work out,” explains Dave Wright, CEO at smart clothing brand MyZone. “They work the same way as electrocardiography (ECG) by monitoring the electrical signal that is sent through the heart muscles when the heart contracts. ECG technology picks up continuous electric signals from the heart only, which is irrespective of wrist or other body movements,” adds Wright. The key thing to remember when investing in smart clothing like this is to ensure the garment is a snug fit. Like a chest strap, it needs to remain in close contact with the skin at all times to give the most accurate reading. TRY IT: The MyZone heart rate sensor clips into this bra (in low or medium support) to track your heartbeat. Sync it to the MyZone app to track exercise and score rewards for effort. MyZone Sports Bra, $99.99, buy.myzone.org
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IN-EAR WRIST MONITORING DEVICES
Plan on listening to music while you sweat? Then in-ear heart-rate devices make a lot of sense. And the standard of monitoring is pretty good – studies show that earbudbased sensors accurately measure heart rate when compared to other goldstandard measures such as ECG machines. “While your head may move during exercise, your earbuds don’t,” says Craig Nicholas from sound specialists Jabra. “This helps deliver better accuracy and reduces the variance of heart rate that other methods encounter.” The other benefit to earbud monitors is that they cover a lot of ground. Good brands allow you to listen to your favourite tunes, answer calls and detect VO2 max via heart rate response, and they even offer in-ear coaching. Our tip? Experiment with the different earbud sizes to ensure a good fit. The earbud should feel secure and comfortable for accurate heart rate results. TRY IT: Sync the Jabra Elite Sports earbuds to the brand’s fitness app for a wealth of training options based on your heart rate. You’ll get in-ear coaching, automatic rep counts, guidance on your VO2 max and advice on recovery (plus an impressive 13.5 hours battery life). Jabra Elite Sports wireless earbuds, $349.99, jabra.com.au
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If it’s convenience you’re after, you can’t go wrong with a wrist-based tracker. Forget fiddly chest straps or tangled wires, devices that boast optical heart rate monitoring (also known as pulse monitoring) can work on any skin surface where the blood flow is good. Typically you’ll find these devices in watch form. “They’re more convenient than any other heart rate monitor. As people usually wear a watch on a daily basis, including heart rate monitoring in one means they don’t need to wear anything else to know what their heart rate is,” explains Tom Brown, an expert at TomTom Sports. “They measure heart rate optically by shining light through the skin and then measuring the pattern of the reflecting light. The pattern is caused by the blood flowing underneath the skin which is, of course, the heart rate.” Clever! The added benefit of a wrist-based heart rate monitor is that you’ll most likely wear it all day, so you’ll also receive data for non-active periods. “There are many more ways you can use your heart rate info,” says Brown. “An example is to measure your heart rate continuously throughout the day to understand things such as resting heart rate and kilojoule burn.”
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TRY IT: The TomTom Runner 3 is a heart rate monitor and a music player. You can use it for loads of sports, including swimming, running and cycling, and it’ll tell you your fitness age, too. TomTom Runner 3 GPS Watch, $349, tomtom.com
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Hack your heart rate
Make the most of those vital stats with these tips FIND YOUR MAX The first thing you should do with your new gadget is work out your maximum heart rate. Knowing this figure is key to unlocking everything from your ideal recovery to your next PB. To find it, wear your device while you’re putting in all-out effort, like you would in a HIIT session, and note where your heart rate peaks. GO FURTHER Tap into the stats to up your game. If you want to build endurance, for example, try keeping your pulse at around 60-75 per cent of your maximum heart rate as you exercise. This is great if you’re training for long runs – keeping track of your heart rate will ensure you keep a steady pace and don’t burn out too quickly. MANAGE YOUR INTERVALS Watching your heartbeat can help you find your ideal downtime in an interval workout. It’s a good idea to allow your heart rate to recover before you attack your next interval, and for most, that will be when your pulse drops to around 120bpm or less. Over time, you might see your recovery periods shorten – it’s an indication that your fitness is improving! @womensfitnessau
WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK
“There’s no arguing with the numbers… used correctly, heart rate devices are amazing tools that have the potential to level up your fitness”
GETTING FIT STARTS WITH THE RIGHT FIT At Vorgee, we design swim goggles and equipment with one purpose in mind, to get you in the zone and keep you there. Make every stroke count and immerse yourself in Vorgee’s range available now at vorgee.com and leading sport specialist retailers & aquatic centres.
Eclipse
Got an obstacle race in your near future? This total-body workout has your back
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Ready for action
BeFIT LISTEN UP, LADIES. Whether you’re training for an obstacle course race or you’re just ready for a new challenge, this heart-pumping workout will get you there. You need some Spartan-level endurance and fitness to take on obstacles like mud pits, monkey bars and wall climbs, plus agility and strength to navigate that changing terrain. These moves will prep your muscles and ramp up your cardio fitness to get your body primed for the challenge. The best bit? Even if you’re not racing any time soon, this workout is one full-body burner with scorching results. Let’s do this!
1 PUSH-UP
GREAT FOR: ARMS, SHOULDERS, CHEST, CORE ■ Lower your body slowly with control, Technique ■ Place your hands on the ground, keeping your back flat as you do so, directly under your shoulders with until your chest grazes the floor. Then your arms straight and your body in push back up to the start and repeat. a straight line. Do 10-15 reps.
Ke ep your ne c k neut ral and hip s in line wit h your body
HOW TO DO IT: Do all the reps for each move except the burpee, one after the other, taking as little rest as possible between each move. Once one circuit is complete, rest for a minute, then repeat for the allotted number of sets for your level. Finish off this toughie with the burpee, following the reps and rounds recommended. YOU’LL NEED: Dumbbells, kettlebell
Startin
g ou t ? 1 se t N e ed a challen ge? 2 se ts Almost pr o ? 3 se ts
PHOTOGRAPHY CREDIT TO GO HERE PLEASE
2 WALKING LUNGE
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Stand with your feet hip-width apart, then step forward with your right leg so that your left knee is just off the ground. ■ Step your left leg forward next to your right leg as you stand straight again. ■ Repeat on the other side. For more difficulty, don’t step the trailing leg next to the lead leg, keep moving it forward and step past the lead leg in a continuous motion. Do 10 reps.
hand Hold a dumbbell in each for an ext ra challenge
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Use your core to keep your body in a straig ht line as you row
3 RENEGADE ROW
GREAT FOR: REAR UPPER ARMS, UPPER BACK, CORE ■ Keeping your hips square, row one Technique ■ Place two dumbbells on the floor about dumbbell up towards the side of your shoulder-width apart. Start in a high plank body while balancing on your other with your hands gripping the weights. hand and both feet.
Return to the start and repeat the move on the opposite side. ■ That’s one rep – repeat these steps until you’ve done 10 in total. ■
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4 KETTLEBELL DEADLIFT
GREAT FOR: BOTTOM, THIGHS, BACK Technique you can take hold of the ■ With a kettlebell on the kettlebell on the floor. ■ Extend back to the start, floor in front of you, move holding the kettlebell. your hips back (not your Lower to repeat. Do 10 reps. knees forward). Lower until
WOODCHOP 5 KNEELING
GREAT FOR: CORE, SIDES Technique ■ Begin kneeling on your right knee with your left foot forward. Hold a weight in both hands by your left side. ■ Keeping the weight close to your body, engage your abdominal and core muscles to lift the weight up to the right corner of the room. ■ Take it down again in a diagonal motion, past your left thigh, and repeat. Do 10 reps on each side.
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BeFIT
6 GOBLET SQUAT
GREAT FOR: BOTTOM, THIGHS, CORE Technique ■ Stand holding a kettlebell, with one hand on each side of the handle, in front your chest. ■ Keeping the kettlebell close to your body, flex at your hips and knees to squat down, pushing your bottom out behind you until your thighs are parallel to the ground. ■ Push back up explosively until you reach the starting position, then repeat. Do 10 reps.
Make sure your knees are tracking over your toes
7 BEAR CRAWL
GREAT FOR: ALL OVER! Technique ■ From a high plank position, step your left foot forward as you simultaneously move your right hand forward in front of you.
■ Next, do the same with the opposite arm and leg. Repeat in a continuous motion for 20 seconds. Do four rounds of 20-second crawls.
Crawl with your knee s on the floor to make this one easier
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD
8 THE FINISHER: BURPEE GREAT FOR: ALL OVER! Technique ■ Crouch down to place both hands flat on the floor in front of you. ■ Jump both feet back into a plank position. ■ Jump them back towards your hands,
then immediately jump up as high as you can. ■ Land softly, then repeat for 20 seconds. Do eight rounds, with a 10-second breather between each round.
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Add a push-up after the plank for extra burn!
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Star
POWER Your perfect workout could be written in the zodiac
YOU CHECK YOUR HOROSCOPE FOR LIFE, LOVE AND CAREER ADVICE, so why not consult the heavens about your fitness goals, too? Astrologers reckon that tailoring your workouts to suit your zodiac sign could be the key to staying motivated and finding your healthy, happy place. It’s all about compatibility! We’ve asked professional astrologer Patrick Arundell to decipher the zodiac to help you find fresh fitness and wellness inspo. Read on for your unique health destiny…
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BeFIT
Aries
MARCH 21 – APRIL 20 You are: Competitive and energetic Regular workouts are important in order to channel the driven and sometimes feisty Mars energy associated with your sign. Variety is key, too, to ward off boredom. Set fitness goals you’ll feel inspired to achieve – a multi-discipline sport such as triathlon may offer the variety your sign craves. You can be prone to infections, so boosting your immune system with good-quality supplements and as much unprocessed food as possible is essential to keep healthy. Astro tip: Sign up to a big race like a marathon for a competitive challenge you can work towards.
Gemini
MAY 22 – JUNE 21 You are: Social and curious With your nimble and light touch, you can excel at dancing, gymnastics, tennis or any sport that requires flexibility and agility. Just be aware that because of this, you may have a tendency for problems such as carpal tunnel syndrome and tendinitis. Look to mix up your fitness routines so that you don’t over-stress any area of your body too much – the bonus is, it’ll also keep you interested. Geminis are often busy, so start the day with energising, low-GI oats and almond milk with some honey. Astro tip: High-energy dance or retro aerobics classes will appeal to your sense of fun while making the most of your natural rhythm. womensfitness.com.au
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Taurus
APRIL 21 – MAY 21 You are: Relaxed and self-assured Embrace exercise that builds core strength and muscle endurance, such as yoga, Pilates or strength training. Your ruler, Venus, can give you a sweet tooth but that’s not always such a bad thing – you need energy to sustain your body throughout the day. However, by tailoring your diet so that it’s healthy as well as nutritious, you’ll get the best of both worlds. Why not balance the sweet treats with some green juices so that you get plenty of nutrients? Astro tip: Build a steely core while cultivating some zen with a weekly power yoga routine.
Cancer
JUNE 22 – JULY 23 You are: Friendly and emotionally sensitive As a water sign, you’re sensitive to your environment and feel at home doing water sports. As well as keeping you fit, they can also be super relaxing – think surfing, canoeing or sailing. Swimming is awesome exercise and can be a great form of moving meditation. You also love company, so a fitness buddy ups your motivation. As an emotional sign, you can tend to comfort eat, so add filling, good-quality protein such as local, grass-fed meats. Solve dietary hiccups by dealing directly with any emotional issues. Astro tip: Team up with your buddies for a triathlon race – you’ve got the swimming leg covered! @womensfitnessmag
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Leo
JULY 24 – AUGUST 23 You are: Confident and a high achiever Your natural vitality and gamely personality makes you great for team sports such as netball or football. The chance to compete (even against yourself) can encourage you to train hard, so enter an event such as a fun run to channel your inner competitor. Areas associated with your sign that need care are the spine and heart; cardio and core work can support this. Feed your zest for life with B vitamin-packed wholegrains to supercharge your energy. Astro tip: Join your local women’s AFL or netball team for a fitness kick with a side of friendly competition.
Libra
SEPTEMBER 24 – OCTOBER 23 You are: Gentle and determined Any exercise that encourages balance and harmony is good for Librans. You’ll love yoga or tai chi, for example, both great ways to stay calm and keep fit. You’re also determined when you need to be, so a workout that taps into your mental power could be a great fit. The kidneys are super important to you for balance, so drink plenty of water to ensure any toxins are filtered out of your system. Also, ditch angst about others’ views of your fitness plans. Astro tip: Balance out your relaxing yoga practice with some HIIT sessions that draw on your inner grit. 66
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Virgo
AUGUST 24 – SEPTEMBER 23 You are: Precise and focused You work best when your daily routines contribute to your overall wellbeing and general health. The kind of exercise you do is less important than fitting it into your schedule and making it a regular habit. Schedule your workouts in your diary and try to incorporate exercise such as walking to work or taking the stairs into your daily life. Too much worry can mess with your tummy, so developing a meditation practice and taking a good probiotic will help you deal. Astro tip: Sign up to weekly barre classes or try strength sessions in the gym, where technique is everything.
Scorpio
OCTOBER 24 – NOVEMBER 22 You are: Fierce and hardworking You can keep your feelings locked very deeply inside you. The liver, associated with your co-regent Mars and linked to frustration, represents the potential for suppressed anger, so let it all out with intense workouts like Tabata, track running, martial arts or boxing to help you sweat out any angst. If problems loom, try to deal with them right away, rather than numb them with bad habits that will only bury them even deeper. Astro tip: Channel your pent-up angst and fiery nature in the boxing ring. You’ll be quietly satisfied with the hot-body results. @womensfitnessmag
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BeFIT
Sagittarius
WORDS SARAH IVORY PHOTOGRAPHY GETTY, THINKSTCOK
NOVEMBER 23 – DECEMBER 21 You are: Outgoing and adventurous Yours is one of the most naturally active signs, as your ruler Jupiter channels enthusiasm. This influence can see you push yourself too far, so warm up slowly and give yourself achievable targets to help avoid muscle strains or potential injuries to the back, thighs and hips. Heated classes such as Bikram yoga are good, as are activities that encourage you to focus on proper form. Too many stodgy foods are not good for your system, so eat light and vibrant. Astro tip: Feed your sense of fun and adventure with trail running, rock-climbing or aerial yoga.
Aquarius
JANUARY 21 – FEBRUARY 19 You are: Bubbly and creative Aerobic exercise can be a great ally in managing your circulatory system – a potential Aquarian weakness. A daily walk can go a long way to keeping you in shape. Your love of people means a social side to any activity is a winner, so head to your local bootcamp, athletics club or CrossFit gym. Your nervous system is also an area you need to nurture, so aim to get plenty of B vitamins in your diet by eating lots of eggs, meat or wholegrains. Astro tip: Mix up your workouts to satisfy your curiosity – try an outdoor group training sesh one day and a dance class the next.
Capricorn
DECEMBER 22 – JANUARY 20 You are: Disciplined and dependable You understand the value of daily effort and a truly consistent approach. But because your guide planet, Saturn, is a remorseless influence, if you have known weaknesses, don’t override them. Your greatest gift is your stickability. This can see you approach long-term physical challenges in a systematic, sustained way, which eventually sees you triumph. Capricorns are most likely to succeed when following a regimented training plan, so set a goal and go! Astro tip: Put a big challenge on your to-do list and make it happen. Think big – like a marathon or conquering Kilimanjaro.
Pisces
FEBRUARY 20 – MARCH 20 You are: Dreamy and intuitive Yours is the zodiac sign symbolised by the fish, so naturally, waterbased workouts are your friend. But you can get that watery flow happening on solid ground, too: peaceful or graceful exercise such as skiing, surfing or yoga will hit the spot. And you might just find you have a talent for dancing – especially if the rhythm excites you. Your lymph glands can be sensitive, so apply post-workout skin lotions regularly and try dry body brushing. Astro tip: Hit the water with a gentle stand-up paddleboarding session, or even better, try some SUP yoga! 67
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EatFIT MIX MASTER
We all know that vodka and soda water is the go-to order of choice for fit girls who love a Sunday session – but let’s not delude ourselves: the drink can get mighty boooring. What if we could make similarly smart choices that won’t undo the hard work we’ve put in at the gym? That’s where dietitian Melanie McGrice comes in. “It’s the alcohol content that makes up most of the kilojoules in liquor, not whether it’s a dark or light spirit,” she explains. Take spirits with approximately 40 per cent alcohol as an example – think vodka, rum, tequila and whisky – they’re all similar in energy at 280kJ a shot, opening you up to more options at the bar. Then, it’s all about the low-kJ mixers. So when you’re bored of sipping vodka soda, try… ■ 1 nip tequila with fresh lime and soda water in a tall glass (289kJ)
Swapping two vodka sodas (560kJ) for one margarita (640kJ) ■
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
■ nip rum with coconut water in a short glass (230kJ)
DF = DAIRY FREE V = VEGETARIAN VG = VEGAN. GF = GLUTEN FREE DECODE OUR RECIPES: DF GF womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
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You beauty Get cookin’ Lola Berry’s nourishing recipes for an extra-good-lookin’ you
White chocolate cheesecake DF
GF
VG
TO DECORATE pomegranate seeds edible rose petals
BASE cup almond meal 8 medjool dates, pitted cup desiccated coconut 2 tbs almond butter pinch of salt flakes WHITE CHOC FILLING 2 cups cashews, pre-soaked 1 cup almond milk cup maple syrup (or coconut nectar) cup cacao butter, melted pinch of salt flakes BERRY SWIRL cup fresh or frozen blueberries cup fresh or frozen raspberries
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1 For the base, place all the ingredients in a blender with 2 tablespoons of water and blend. You want a tacky, sticky mixture, so if it’s not quite there then add another tablespoon or so of water. When the mixture is ready, press it onto the base of a 20cm springform cake tin, then pop it in the freezer to chill until the filling is ready. 2 To make the white choc filling, place the cashews, almond milk and maple syrup in a blender and whiz. Pour in the melted cacao butter and salt and blend again. Set aside cup of the filling and
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pour the remainder onto the cake base, then put the cake tin back in the freezer to begin setting. 3 To make the berry swirl, place the reserved white choc filling, the blueberries and raspberries in a blender and mix. Pour the berry mixture into a squeeze bottle with a thin nozzle. Take your cake out of the freezer (it doesn’t matter if it’s not totally set) then pipe the berry mixture in polka dots (or any pattern you like) over the cake. 4 Place the cake in the fridge for 6 hours or the freezer for 2 hours to set. When set, carefully remove from tin and place on a serving platter. Decorate with pomegranate seeds and rose petals. Let it sit for 15 minutes before serving.
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SERVES 12
EatFIT
Raw zoodle pasta with walnut pesto and chicken SERVES 2
DF
GF
3 zucchini, peeled 2 tbs extra-virgin olive oil, plus extra to serve 4 chicken thighs, thinly sliced WALNUT PESTO cup pine nuts, toasted 1 cup walnuts 1 cup basil leaves, plus extra to serve 2 garlic cloves zest and juice of 1 lemon cup extra-virgin olive oil salt flakes and freshly ground black pepper 1 First, whip up the pesto by putting all the ingredients in a food processor and blitzing until you have the texture you
like. Season to taste and set aside. 2 For the pasta, slice the zucchini into noodles using either a mandoline, a veggie spiraliser or a green papaya grater. Pop the zoodles in a big serving bowl and set aside. 3 Heat the olive oil in a frying pan over a medium heat, add the chicken pieces and fry for 2-3 minutes on each side until cooked – it won’t take too long. Add the pesto to the pan, stir everything together and cook for another 3 minutes, then tip your steaming hot pesto chicken over the zucchini noodles and toss so that the chicken heats the noodles. Serve topped with a few basil leaves and a sweet little drizzle of olive oil.
TREAT YOUR SKIN
Lola says: The walnuts in the pesto are great for skin because they contain a nice hit of monunsaturated fats and omega 3 fatty acids, plus vitamin E, which helps keep skin glowing.
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Spiced macadamia lamb SERVES 4
DF
GF
cup macadamia nuts, finely chopped 1 tbs sesame seeds 2 tsp cumin seeds, crushed 2 tsp coriander seeds, crushed salt flakes and freshly ground black pepper 2 x 500g lamb back straps, cut in half 2 tbs coconut oil or rice bran oil 4 flat mushrooms, washed 1 bunch of kale, stalks removed and leaves finely sliced 2 tbs extra-virgin olive oil juice of lemon
1 Preheat the oven to 180°C. Combine the macadamia nuts, sesame seeds, cumin and coriander on a plate and season to taste. Coat the lamb back straps with the spiced macadamia mixture. 2 Heat 1 tablespoon of the coconut or rice bran oil in a large frying pan over a high heat. Add the coated lamb pieces and cook for 2 minutes on each side, or until golden. Transfer the lamb to an oven tray and bake until cooked to your liking (about 8 minutes for medium). Remove from the oven and set aside
to rest while you cook the vegetables. 3 Preheat a chargrill or barbecue plate to medium-high. In a large bowl, toss the mushrooms and kale in the remaining coconut or rice bran oil. Transfer to the grill and cook for 2 minutes on each side, or until tender. 4 Place the vegetables on a platter, drizzle with the olive oil, squeeze over the lemon juice and season well with salt and pepper. 5 To serve, divide the vegetables among four plates and top with the lamb pieces, cut into thick slices.
BOOST YOUR GLOW
Lola says: If you want good skin then you need good fats in your diet, and that’s where macadamias come in. We’re so lucky in Australia as they’re our native nut.
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EatFIT NOURISH YOUR HAIR
Lola says: Eggs are a great source of the vitamin biotin (B7), which is needed for scalp health and hair growth.
Sweet potato wedges with egg, avo and basil SERVES 2
V
DF
GF
1 sweet potato 1 tbs extra-virgin olive oil 1 avocado, cut into wedges 2 boiled eggs, peeled and finely grated pinch of salt flakes and freshly ground black pepper pinch of cayenne pepper handful of basil leaves, to serve
1 Preheat the oven to 180°C and line a baking tray with baking paper. 2 Cut the sweet spud in half horizontally and then lengthways into 2cm slices (the pieces should look like long boat shapes). Lay the sweet spud wedges out on the prepared tray in an even layer and drizzle over the olive oil.
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3 Bake the sweet potato wedges for 20 minutes until softened. 4 Remove the wedges from the oven and divide between plates. Top with the avocado wedges and grated egg, season with salt and pepper, sprinkle over the cayenne pepper and scatter over the basil leaves. Tuck in.
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5 MINS WITH LOLA BERRY
WE CHAT TO THE NUTRITIONIST ABOUT HER BEAUTIFUL LIFE What inspired your new book, Beauty Food? Well the truth is, I used to be a make-up artist, so I’ve always had a passion for skin health, and little DIY face masks. I reckon I do three or four masks per week! I think the way we nourish our bodies has a huge impact on our skin, hair and nails. Why does what we eat make a difference to our looks? Our body is pretty amazing at responding to the way we nourish it. If you eat sugary, processed junk (and to be honest, I still have the odd little blow-out, but I pay for it after), it causes inflammation in the body, which can lead to fine lines and wrinkles. Sugar is up there with causing inflammation, and stress.
STRENGTHEN YOUR NAILS
Lola says: Paprika is packed full of vitamins B, C and E, as well as iron, which makes it the perfect nail spice! It also helps combat inflammation in the body.
Pretty awesome paleo shepherd’s pie SERVES 6
GF
cup extra-virgin olive oil 1 onion, diced 1 zucchini, grated 1 carrot, grated 2 celery stalks, finely chopped tsp paprika tsp ground cumin salt flakes and freshly ground black pepper 500g beef mince 1 cup chicken stock 1 head of cauliflower, roughly chopped 2 tbs butter 1 Preheat the oven to 180°C. 2 Heat half the olive oil in a large frying pan, add the onion and sauté for 2
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minutes, or until translucent. Add the zucchini, carrot, celery and spices and cook for another minute. Season to taste, then add the beef and cook for 1-2 minutes, or until slightly browned. Pour in the chicken stock and simmer for 5-10 minutes, or until reduced to a thick, stewy consistency. 3 Meanwhile, place the cauliflower in a colander over a saucepan of boiling water and steam until just tender. Blitz in the food processor with the butter and a pinch of salt until smooth and creamy. 4 Pour the beef mixture into the base of an ovenproof baking dish. Top with the cauliflower mash and bake for 30 minutes. Remove from the oven, allow to cool and then dig in!
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What are your top beauty-full foods that you eat on the reg? Avocado would be up there, it’s one of my all-time favourite foods and it’s full of healthy fats, which feed your skin. I also love blueberries, which are packed full of antioxidants and help prevent free radical damage, one of the key causes of premature aging. And I love cooking with coconut oil and using it in hair and face masks. I get dry skin so coconut oil is perfect for me. What does true beauty mean to you? Being real and living unapologetically from your heart. I think it’s rare, but when you meet someone who lives this way you can feel it in their energy and you’ll be drawn to it. To me, that’s the most truly beautiful thing.
Find more beautyboosting recipes and tips in Beauty Food by Lola Berry (Plum, $24.99).
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EatFIT
MAKE YOUR EYES SPARKLE
Lola says: I love this salad, not only because it looks super bright and ticks all the eye-health boxes, but because it tastes amazing. It works as both a side dish and as a great standalone veggo meal.
Anti-ageing avo salad with pink dressing PHOTOGRAPHY ARMELLE HABIB
SERVES 4
DF
GF
VG
2 bunches of baby spinach, washed and dried 1 avocado, sliced cup dried cranberries 2 celery stalks, chopped cup roughly chopped walnuts punnet strawberries, sliced 1 punnet raspberries
PINK DRESSING cup apple cider vinegar cup extra-virgin olive oil 1 tsp Dijon mustard punnet strawberries salt flakes and freshly ground black pepper 1 For the salad, cover the base of a round
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serving platter with the baby spinach. Then, in different sections (like you’re building a pie chart), place all the rest of the salad ingredients around the platter neatly in their own little sections. 2 In a blender or food processor, whiz together your dressing ingredients until smooth, then drizzle the pink dressing over the salad just before serving.
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Organic & Fructose Free
TASTES GREAT With a subtle malty, caramel flavour this sweetener will enhance any dessert without overpowering it.
FRUCTOSE FREE Made from organic whole grain brown rice, this sweetener is fructose free and suitable for vegans.
NO NASTIES At Pureharvest we use only simple nourishing ingredients. No additives or preservatives
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WO M E N ’ S FITN F IT NEESSSS promotion promotion WOM
Sweet success
Searching for a sweet treat without the sugar crash? Make this showstopper raw chocolate and hazelnut cake for guilt-free indulgence BASE cup hazelnuts cup dates tbs cacao powder 2 tbs Pureharvest Rice Malt Syrup pinch Himalayan pink salt FILLING 1 cup cashews, soaked for a few hours to soften cup Pureharvest Rice Malt Syrup 3 tbs coconut oil, melted 3 tbs solid coconut cream (optional) 2 tbs cacao powder tbs water tsp vanilla bean powder pinch Himalayan pink salt TOPPINGS Pureharvest Coco Hazelnut spread 1-2 figs, quartered 1-2 tbs hazelnut base, crumbled 1-2 tbs hazelnuts 1 Line the base of a small cake tin with baking paper. To make the base, process the hazelnuts in a food processor until they’re blitzed into small pieces. Add the remaining ingredients and process until a dough forms. Set some aside for the topping and press the rest into the base of your cake tin. 2 To make the filling, drain and rinse the cashews well. Add to a high-powered blender along with the other ingredients and blend until completely smooth. Keep a few tablespoons of filling aside (in the fridge) to fix the toppings on later. 3 Pour the remaining filling over the top of the base in your cake tin. Gently tap the tin on the bench to remove any air bubbles. 4 Place the cake in the freezer for at least 3-4 hours to set. Once set, remove from tin. 5 Spoon the Coco spread over the cake then arrange the figs, crumble and hazelnuts. Allow to soften slightly before serving.
This amazing creation is by Jess Ettridge of @mindful _moose – follow her Insta for more delish recipes.
Girls just wanna have fun! Libby (second from left) with the BUF Girls, Alicia, Cassey and Sian (from left).
HEALTHY SOCIALISING
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Not sure how to navigate the social scene while you’re eating clean? WF ’s resident PT Libby Babet and her BUF Girls have your back
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EatFIT
YOU’RE ON A HEALTH KICK AND YOU’RE DOING GREAT – until the weekend rolls around. Suddenly, the temptation of after-work cocktails, brunch dates and summer barbecues gets too much. Do you a) go nuts on the treats, reassuring yourself that ’cause you’ve done so well all week it’ll even itself out, or b) avoid any social invites, dates or catch-ups like the plague? Answer: None of the above! There is a way to navigate your social diary without sabotaging your new healthy habits. WF PT Libby and her BUF Girls (that’s beautiful, unstoppable and fearless, FYI) never say no to fun, and in this extract from their new book Totally BUF, they show us how it’s done. Party on!
1 JUST SAY YES!
You can totally say yes to your social invites – just make sure that at every opportunity you’re turning those outings into nourishing occasions, either for your body or your soul. Here are a few examples: ■ You’re asked out on a date: say YES. Suggest something that fits with your goals – maybe an active date like stand-up paddleboarding, or a walk to a healthy brunch or dinner spot. ■ Your girlfriends want to go dancing: say YES. Stick to one or two drinks but don’t miss out on all the fun. Sip on mineral water in between alcoholic drinks, or grab some sweet, rehydrating coconut water. ■ You’re invited to dinner with friends at their choice of restaurant: say YES. Check out the restaurant’s menu before you go and decide what you’ll order before you even get there. The best options will be those that combine a protein source (chicken, fish, etc) with salad or vegetables. Avoid fried appetisers and share a delicious dessert with a friend, or even better, the whole table. Oh, and never turn up to a meal ravenous! ■ A work function is announced: say YES. Make a conscious decision to stick to one or two glasses of alcohol. When it comes to those delicious snacks, reach for fresh options, not fried. You can also try using the rule of five – feel free to indulge in the food being handed around, but stop at your fifth piece. ■ It’s a super-special occasion: say YES. These are ‘enjoy-the-moment’ kind of events. Indulge, let go, eat mindfully and enjoy every single mouthful of that soul food! Do take note of your body and what it’s telling you – stop when you’re full, sip
on water when you need it, and say ‘no’ to the waiter topping up your wine when you start to feel its effects.
2 USE THIS EATINGOUT GUIDE
Forget menu stress and decision fatigue. Order up these healthy options...
VIETNAMESE
ORDER rice paper rolls, salads and pho soup AVOID deep-fried options, spring rolls and creamy sauces
MEXICAN
ORDER traditional Mexican meals packed with vegetables or salad, beans and rice, corn tortillas and spicy chilli or salsa, and feel free to order the guac on the side AVOID the corn chips, wheat tortillas and sugary cocktails (just ask them to leave the sugar or syrup out) and the sour cream
BRUNCH
ORDER eggs and frittatas, salad greens or leaves, any vegetables like mushrooms or asparagus, savoury fruits like tomato or avocado, sourdough or rye toast, smoked salmon, occasionally bacon, porridge or muesli with no added honey or syrup (or get it on the side), fresh fruit and plain yoghurt, whole milk or nut milk, fresh vegetable juices AVOID white bread, deep-fried fritters, banana bread, muffins and baked goods, fruit juices, breakfast sausages, granolas, pancakes, waffles and doughnuts
BURGER BAR
ORDER your choice of burger with salad and pickles – with or without the bun! AVOID fries, and too much cheese
3 HEALTHIFY YOUR HABITS
Here’s how to deal with some common social pitfalls when it comes to food… Q I have the best of intentions, but then suddenly I’m at an event, snacking on naughty finger food. What are the best options to choose?
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A Steer clear of fried foods and carbohydrate-dense options. Reach for olives, nuts, grilled protein or veggie skewers, smoked salmon on crisp-bread, fruit, hummus, ceviche, rice paper rolls and sushi. Have one or two drinks with lots of water or sparkling water in between. Q I have one friend in particular who only wants to catch up with me over a few glasses of wine. How can I stop getting sucked into boozy nights out? A Some friends will naturally be more supportive than others when it comes to your health endeavours, but peer pressure is no reason to cave in. You can only be responsible for your own actions, and your good friends will gradually accept your decision. In the meantime, either gently suggest a different kind of catch-up (walk, movies, picnic, a girls’ movie night in), or accept the bar invite and just have one drink you sip on slowly, then order mineral water with fresh mint and lime, or a Virgin Mary. Enjoy catching up with your friend with a clear mind, and don’t push your choices on her, either. Just because you’re on a get-healthy, feel-fabulous mission doesn’t mean she has to be! Q I’ve been asked out on a date at a trendy bar and I’d love to go, but I’m trying to cut down on alcohol right now… Help! A First of all, say yes to that date. Go, enjoy a glass of wine or two but stop there and not just because you’re on a health kick – it’s definitely a good idea to keep your wits about you on a first date! Flushed and flirty after a nice glass of wine is perfect, but slurring and sleepy? Not so hot. Q I’m heading overseas on a holiday. Do I just forget healthy eating and start over when I get home? A Ideally, eating healthy food will start to become something you want to do, not just something you feel obliged to do. Treat your overseas holiday as you would your weekends at home, indulging in and enjoying healthy, nourishing and yummy foods, having the occasional treat, enjoying a cheeky wine but stopping at one or two, sampling the local delicacies but not gorging. It’s all about balance.
the BUF Girls’ fave, r fo ge pa e th n ur T EATING IN? flavour-packed recipes you can whip up at home… womensfitnessaustralia
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BRIGHT
BITES Fuel your day with delish recipes that’ll make you feel beautiful, unstoppable and fearless
BEEF SATAY STIR-FRY SERVES 4
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BEAUTIFUL 1 red capsicum, deseeded and thinly sliced 1 carrot, thinly sliced 100g snow peas, topped and tailed cup roughly chopped coriander, to serve UNSTOPPABLE 500g beef strips 1 cup quinoa (yields 3 cups of cooked quinoa) FEARLESS 1 tbs olive oil SATAY SAUCE 1 tbs grated fresh ginger juice of lemon 1 chilli, finely chopped 2 tbs maple syrup 3 tbs peanut butter (or almond butter) 1 tbs tamari cup water 1 Place the quinoa in a saucepan, add 3 cups of water and bring to the boil. Turn the heat down to a simmer and cook with the lid on for 15 minutes, or until the water has been absorbed and the quinoa is cooked. 2 To make the satay sauce, mix all the sauce ingredients together in a jug and whisk well. 3 Place a frying pan over high heat, add the oil and cook the beef strips for 5 minutes, or until browned. Add the capsicum, carrot and snow peas and cook for 2 minutes, then mix in the satay sauce and cook for a further 5-7 minutes, until the vegetables are tender. 4 Serve the satay stir-fry on a bed of quinoa and garnish with coriander.
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T IP: BUF GIR LS ption, For a veg an o rips peh st substitute tem odles no or black bean for the meat womensfitnessaustralia
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EatFIT THE BUF MENU LOWDOWN
BEAUTIFUL: These are nutrient-rich plant foods – think fruit and vegetables UNSTOPPABLE: Energy-packed foods, like quality proteins and slowrelease carbohydrates FEARLESS: Fats and flavours that create happy hormones and healthy appetites
BUF GIR LS T IP: Add some cook ed brown rice t for a more subst o the sushi antial meal
HOMEMADE SUSHI SERVES 2-3
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BEAUTIFUL 5 nori sheets 1 cucumber 1 carrot UNSTOPPABLE 300g wild-caught salmon (tinned or cooked), chopped into small bits FEARLESS 1 avocado
DIPPING SAUCE cup tamari cup white wine vinegar 1 tsp grated fresh ginger tsp sesame oil 1 Chop thin, lengthways slices of cucumber, carrot and avocado. 2 Place the shiny side of the nori sheet down on a bench, narrow side towards you, and add pieces of salmon,
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cucumber, carrot and avocado on the two-thirds closest to you. 3 Carefully roll the nori sheet into a roll, sealing it by dabbing a bit of water along the top edge. 4 Using a sharp, serrated knife, cut the roll into several sections according to your desired thickness. 5 Combine all the dipping sauce ingredients and serve the sauce in a small bowl alongside your sushi.
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BUF GIR LS T IP: T hese are g re at to mak e in big batches a nd freez e for an easy last -minute meal
VERY VEGETABLE FRITTERS SERVES 1-2
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BEAUTIFUL 1 cup grated zucchini 1 cup peas, fresh or frozen 1 handful of roughly chopped parsley (or swap for kale) 1 handful of mint, roughly chopped into pieces 2 spring onions, sliced
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UNSTOPPABLE 2-3 eggs (or vegan substitute) cup almond meal FEARLESS sea salt and pepper, to taste 1 tbs coconut oil 1 Grate the zucchini then squeeze out as
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much moisture as you can. Place in a bowl and add the peas, parsley, mint, spring onions, salt, pepper, eggs and almond meal. Mix well and shape the mixture into patties. 2 Place a frying pan over medium heat, add the coconut oil and cook the fritters for 2 minutes each side, or until they’re golden brown.
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EatFIT
CHOCOLATE MOUSSE SERVES 2
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BEAUTIFUL 2 soft avocados UNSTOPPABLE 1 tbs honey or maple syrup FEARLESS cup cacao powder 1 Mash the flesh of the avocados and place in a bowl. Add the honey or maple syrup and cacao. 2 Whisk by hand, or purée with an electric mixer, until super smooth. Refrigerate for a minimum of 3 hours before serving.
PHOTOGRAPHY STEVE BROWN
T IP: BUF GIR LS ries wber Top with stra nd layer and yog hur t a ts at nu with crushed the mousse the bot tom of surprise! s u io c li e d a r fo
Find more great recipes and tips in Totally BUF: Your 6-Week Guide to Becoming Beautiful, Unstoppable and Fearless by Libby Babet and the BUF Girls (Hachette Australia, $39.99).
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EatFIT
Eat yourself
) : Y P HAP Upgrade your plate and your mood
HAPPINESS IS AN INSIDE JOB, in more ways than one. Sure, the way you think is vital for nailing inner contentment, but seeking out good, wholesome food on the reg is super important too. Here’s why: not only do some foods naturally contain chemicals that contribute to a good mood, your digestive system produces a large proportion of the body’s happinessinducing neurotransmitters, too. Around 90 per cent of your supply of serotonin, which regulates mood, is made in the gut, along with around half your dopamine, the hormone responsible for pleasure and reward. The ‘love’ hormone, oxytocin, also has receptors there. Which means it really is possible to get a dose of good feels by treating your bod to good food. Rachel Kelly, mental health campaigner and author of The Happy Kitchen (Short Books, $35), understands first-hand the impact eating well can have on mood after teaming up with nutritional therapist Alice Mackintosh to create a menu that would help her tackle depression. “Delighted at how certain foods were helping with my symptoms, I started to formulate some golden rules for happier eating, and the more I followed them, the better I felt,” explains Kelly. We asked Kelly and a bunch of nutrition experts to share their tips for fuelling up on happiness. Dig in!
Hello, aminos!
“Foods such as walnuts, bananas, kiwis, plums and tomatoes contain a little serotonin,” says Kelly. But a lot more foods include tryptophan, the amino acid from which serotonin is made. “Low levels of tryptophan may play a role in depression,”
Kelly explains. “Studies have shown that if you feed animals meals containing all of the essential amino acids except for tryptophan, their serotonin levels become depleted.” Get a dose of this nutrient from tuna, turkey, natural yoghurt, potatoes, oats and sunflower and pumpkin seeds.
Plant power
“Several studies have found a correlation between diets high in vegetables, fruits, lean meats and wholegrains and lower levels of depressive and anxiety disorders when compared to a Western diet high in red meat, sugary desserts, high-fat foods and refined grains,” says Kelly. Fruit and veg help inhibit an enzyme called MAO, which can break down the happiness messengers serotonin and dopamine. These foods also contain antioxidants, which mop up damaging free radicals.
Fuel up on protein
It’s important to eat lots of protein – it’ll help keep your blood sugar steady to avoid mood swings, for one. “The building blocks of protein, amino acids, help to make our neurotransmitters,” adds Kelly. Go for a protein source like oily fish and other foods that are rich in omega-3s (these good fats are known depression-fighters), plus include lean meat, eggs and dairy, beans, lentils and seeds.
TRY SAFFRON TEA
“Saffron has been used in traditional medicine for generations and shown in some studies to help alleviate anxiety and improve mood,” explains Kelly. Use the exotic spice in this soothing evening tea recipe: 150ml water 1 cinnamon stick or tsp ground cinnamon 3 cardamom pods 3 cloves pinch of saffron 200ml almond, oat or cow's milk 1 rooibos (or chai) teabag pinch of turmeric powder 1 tsp maple syrup or honey 1 Place the water, cinnamon, cardamom and cloves in a pan and simmer gently for 5 minutes. 2 Turn off the heat, add the saffron and leave it to steep for 5-10 minutes. 3 Add the milk, teabag and turmeric, and heat gently without boiling for 1-2 minutes, or longer if you prefer. 4 Remove the teabag, add the maple syrup or honey and stir to dissolve, then pour the tea into your favourite mug, straining it first if desired.
Don’t forget healthy fats
Loading up on good fats can help to keep serotonin levels high. After all, almost 60 per cent of our brain is made up of fat.
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3 smart pre-workout bites Mood-boosting snacks to fuel your next sesh
BIRCHER MUESLI A small bowl of soaked oats will release energy slowly to ward off any low blood-sugar crankiness.
BANANA Easy to grab and eat on the go, bananas contain tryptophan, which is the precursor to serotonin.
And about half of that fat is DHA omega-3 fatty acids, which are key. “Omega-3s are known as essential fats because we can’t make them in the body and therefore need to get them through our diet, and are needed for the brain cells to ‘pick up’ neurotransmitters like serotonin,’ says nutritionist Dr Marilyn Glenville.
bacteria with probiotic foods like natural yoghurt, sauerkraut and kombucha – and don’t forget to eat prebiotic foods too, as these help enhance the probiotics. Good prebiotic sources include asparagus, oats and artichoke. “If you don’t like fermented foods, I’d recommend taking a probiotic,” says nutritionist Cassandra Barns.
We’re talking about B vitamins, of course. “Topping up on B vitamins is one of the major ways to increase your serotonin levels,” says nutritionist Shona Wilkinson. This is because they help to convert tryptophan into serotonin. B vitamins can be found in most dark green leafy vegetables such as kale and spinach, nuts, seeds, lentils and brown rice. “B vitamins are thought to support and increase the rate of metabolism, maintain healthy skin, hair and muscle tone, help with energy levels and enhance immune system and nervous system function. They promote cell growth and division, including of the red blood cells that help prevent anaemia.”
You need vitamin D to help your brain produce serotonin. That’s the sunshine vitamin, but if you’re not getting enough (maybe you’re stuck indoors in an office job or wear sunscreen whenever you go outside), add some vitamin D to your plate. Eggs, cheese and oily fish are good go-tos.
Boost your Bs
Sweet success
Chocolate is a proven mood-enhancer, and not just because it tastes great. Sure, a square or two will light up your brain’s pleasure and reward centres, but goodquality dark choc is also a source of magnesium, which can help settle your body and mind when you’re feeling stressed and anxious. Choose a block with at least 70 per cent cocoa solids or go for raw cacao and add to a banana smoothie.
Go pro
Remember how most of your serotonin is produced in the gut? That’s why it’s so important to keep your tummy happy – an imbalance in gut bacteria can mess with your serotonin levels. Up your friendly 88
Score some D
Feel the heat
Aside from the flavour factor, spicy food can help to give your metabolism a kick and contribute to a better mood. One of the best spices to sprinkle? That’d be turmeric. “Turmeric contains the ingredient curcumin, which has been shown to increase the absorption levels of serotonin and dopamine in the brain,” says Barns. But, she notes that you’d have to consume several teaspoons of good-quality turmeric a day to see a benefit. Try sneaking this power spice into smoothies, stir into soup, sprinkle over veggies before baking, or make your next cuppa a golden latte.
WORDS MARY COMBER, LOUISE PYNE PHOTOGRAPHY GETTY IMAGES, THINKSTOCK
BRAZIL NUTS These contain the mineral selenium, which has been linked to lower anxiety levels.
Keep it green
If you feel fatigued or stressed out, magnesium could help you perk up. “It plays a major role in the development of serotonin. It can also increase energy and helps us feel better about ourselves,” notes Barns. Good sources of this mega mineral? Dark green leafy veg, nuts and bananas (plus the aforementioned chocolate!). Intensify its effects by taking a soak in magnesium-rich Epsom salts.
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EatFIT
WOULD YOU LIKE EXTRA JOY WITH THAT? Serve your happy meals with these mood-boosting sides
GET PAMPERED Pampering isn’t just a luxury – splashing out on a spa treatment could increase serotonin levels by an impressive 28 per cent. Research shows that massage therapy also increases dopamine levels and lowers the stress hormone cortisol. We’ll take it!
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LAUGH MORE A good giggle is the ultimate way to boost the feel-good factor, and it’s also linked to serotonin production. Plus, it’s totally free! Do yourself a favour and queue up the comedies on Netflix to get a natural serotonin fix.
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HUG SOMEBODY Oxytocin, a feel-good hormone that’s released through physical contact, has similar effects to serotonin. “This hormone is just as powerful as serotonin. Whenever you need a lift, grab a hug off your favourite person for a warm and fuzzy glow,” advises Wilkinson.
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BITcElub The latest foodie finds
Snack star
3 SMART MENU SWAPS
Imagine popcorn squished into a crispbread. Sound tasty? You betcha. Top it off with some avocado and feta cheese and you’ve got yourself one delish snack solution. Soy, Linseed and Chia Corn Thins, $2, cornthins.com
Switch it up for a healthier summer
SO RAWSOME
Not all raw treats are delicious, so trust us when we say these Free & Naked Raw Choc Nut Cookies from Kez’s Kitchen tick the box! Clean, glutenfree and tasty = win. $5.99, kezskitchen. com.au
Swap chips for… veggie sticks and dips such as fresh salsa or tzatziki to count towards your five-a-day. Swap barbecued burgers or chops… for grilled tuna steak or halloumi and veg kebabs for your next barbie.
GROW YOUR OWN
You can’t get much fresher than fruit, veggies and herbs from your own garden! But if you don’t have a green space (or a green thumb!), make this pot-planting guide your go-to. Crops in Pots by Bob Purnell, $24.99, hachette. com.au
Want to make scoring your daily H2O quota more fun? Add this too-cute pineapple sipper to your cart. Holiday vibes included. $19.95, sunnylife.com.au
ICE, ICE BABY
Keep it cool over summer with DIY ice blocks. We love these colourful push-up popsicle moulds – fill with coconut water and pineapple juice for a healthy Calippo-style treat. Avanti Silicon Push-Up Pop Moulds, $9.95 for set, minimax.com.au 90
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Tropical punch
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WORDS PENNY CARROLL PHOTOGRAPHY GETTY IMAGES
Swap sandwiches for… colourful salads tossed with beans and pulses for a filling lunch with an antioxidant boost.
CHIA KIWI POPS MAKES 5
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270ml unsweetened tinned coconut milk cup chia seeds 2 tbs agave nectar 1 kiwifruit, peeled and thinly sliced 1 In a large bowl or mixing jug combine the coconut milk, chia seeds and agave nectar. Taste and add more sweetener if desired. 2 Press the kiwifruit slices into popsicle moulds and pour in the coconut milk mixture. Freeze until set, about 4 hours.
GREEN energy
Add a little zest to your day with these clean treats 92
EatFIT
GIMME A LITTLE ZING BOWL SERVES 2
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250ml unsweetened coconut milk (carton variety) cup Greek-style yoghurt 2 cups baby spinach leaves cup rocket leaves cup broccoli florets medium avocado 1 cup chopped pineapple 1 large kiwifruit, skin removed 1 tsp honey (more to taste) assorted toppings of your choice (such as frozen raspberries, kiwi fruit, dragonfruit, star fruit and coconut flakes), to serve 1 Put all the ingredients except the toppings into a blender and process until smooth. Pour into a bowl and decorate with your desired toppings.
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Find more clean green recipes in Super Green Simple and Lean by Sally Obermeder and Maha Koraiem (Allen & Unwin, $24.99).
QUINOA BREKKIE BOWL V
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cup quinoa cup unsweetened coconut milk (carton variety) 4 medjool dates, seeded and roughly chopped 1 tsp ground cinnamon pinch of nutmeg pinch of ground cardamom 2 tsp sunflower seeds 2 tbs moist coconut flakes, plus extra for serving (optional) 1 x 125g punnet blueberries 94
1 x 250g punnet strawberries assorted toppings (such as fresh berries, goji berries, pumpkin seeds and yoghurt), to serve honey or rice malt syrup, to serve 1 Rinse the quinoa under cold water until the water runs clear (make sure the holes in your sieve aren’t bigger than the quinoa!). 2 Put the quinoa into a saucepan with 1 cup of water, the coconut milk and the chopped dates. Bring the mixture to the
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boil, then reduce the heat to simmer for 15-20 minutes, stirring occasionally and making sure that the quinoa doesn’t stick to the bottom of the saucepan. 3 Once the quinoa has begun to soften, add the spices, sunflower seeds and coconut flakes. Continue to cook for another 5-10 minutes, until the quinoa is fully cooked and tender. 4 Serve immediately with your desired toppings. Drizzle with a little honey or rice malt syrup for extra sweetness, if desired. @womensfitnessau
PHOTOGRAPHY BEN DEARNLEY
SERVES 2
EatFIT GREEN SUPREME LAYERED SMOOTHIE SERVES 3
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270g (6 cups) frozen baby spinach leaves 3 frozen bananas 3 cups frozen mango pieces 3 cups unsweetened vanilla almond milk, plus 1 cup unsweetened vanilla almond milk assorted toppings (such as granola, berries, starfruit, pumpkin seeds, honey and goji berries) to serve 1 Place the spinach, banana, mango and 3 cups of almond milk in a blender and blend until smooth. Divide into three equal portions. 2 Divide portion 1 across three jars and freeze for 2 hours. 3 While portion 1 freezes, take portion 2 and add cup vanilla almond milk. Pour portion 2 on top of portion 1 in each jar and return to the freezer. 4 Take portion 3 and add the remaining cup of vanilla almond milk. Pour portion 3 on top of portion 2 in each jar and freeze until firm. 5 Decorate the smoothie with your desired toppings to serve.
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LookFIT JUST ADD WATER
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES *PRICE CONVERTED TO AUD
Keep beauty simple this summer and be kind to the environment by trying the latest skincare trend: reusable microfibre make-up removers. “The handmade fibres are 100 times finer than human hair. They lift and trap sunscreen, air pollution and make-up, which might otherwise block pores and cause acne and premature ageing. The best part is, all you need is water,” explains Barb de Corti, founder of enviro-skincare brand Santé by Enjo. You’ll be cutting down on waste, as de Corti says, “On average, a woman will use four cotton squares each time she removes her make-up, which adds up to 4380 cotton squares in three years that normally goes into landfill.” The microfibre cloths, on the other hand, last for years and are easily cleaned in the washing machine. Your skin and the planet will love you for it. Clever cloths to try: Santé by Enjo Makeup Remover set, $59 for 7 cloths, sante.enjo.com.au
Face Halo, $28.75* for a set of 3 cloths, facehalo.com
GET THE DEETS! Head to womensfitness.com.au for all the stockists of the pretty products featured in these pages
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BEAUTY DUTY
Products that keep their cool through your sweat session and make the most of your post-workout glow are your beauty BFFs 98
LookFIT THE BEST ACCESSORY FOR ACTIVE STYLE? That’d be a legit post-workout glow. But if you want to look good while you’re scoring those rosy cheeks, you need prods that put in the effort. And when your session’s done, bring on the beauty heroes that maximise your natural radiance. Luckily, there’s a new wave of make-up and skincare products designed to complement your athleisure lifestyle – and, happily, they work just as hard in and out of the gym as you do. When searching for products that give their all pre- and post-workout, think lightweight, easy to apply and breathable. If you’re working up a sweat, you need make-up to withstand warmer temperatures without clogging. Outdoor workouts demand skincare that can counteract pollution and sun damage, while body care products need to treat stiff muscles as well as dry skin. We’re talking innovative multitaskers that save precious time, maximise your natural beauty and won’t weigh down your gym bag. Here’s our pick.
PRE-SWEAT PRIMPERS
WORDS YANAR ALKAYAT, CONSTANTINA DEMOS PHOTOGRAPHY THINKSTOCK
No one wants a layer of thick make-up clogging up pores or running everywhere during a spin class, but a little colour would be good, right? “Wearing make-up while you work out can lead to blocked pores and blackheads,” says make-up artist Lisa Valencia. “If you really want to wear something, cleanse skin, add a light moisturiser, then apply waterproof mascara and a tinted balm on your lips.” A three-in-one BB cream like La Roche-Posay Uvidea XL Melt-In BB Cream SPF 50, $33.99 (1), will effortlessly blend into your skin, providing a light coverage, moisturising and protecting from outside nasties like UV rays. When it comes to a mascara that won’t leave you panda-eyed during a sesh, we reach for Urban Decay Cannonball Ultra Waterproof Mascara, $33 (5). Field-tested in the ocean, this smudge-proof mascara will withstand swimming, rain, humidity, sweat and tears (of triumph, obvs!). Finish your workout-ready look by adding some colour to your pout. Benefit Benebalm Rose Tinted Lip Balm, $31 (2), is a mix of hydrating mango butter and sodium hyaluronate to leave your lips looking and feeling great.
The kit: Bourjois Aqua Blush 12hr 15ml, $23 (3) A water-light gel formula that will give you a sheer glow. Garnier Soothing Botanical Toner with Rose Water 200ml, $9.99 (4) Spritz your skin with this gentle tonic, with 96 per cent of ingredients sourced from natural origins. CoverGirl Lip Perfection Jumbo Gloss Balm, $12.95 (6) Perfect for soft shine without that sticky touch.
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POST-SWEAT PREENING
Say buh-bye to sweat and get out of the gym door and back to your desk or to that dinner date, quick smart – and gorgeous. Don’t panic if this sounds easier said than done – we’ve asked the experts and come up with a simple and speedy four-step approach to guide you. The products won’t take up too much room in your gym bag, either. First, cleanse. Don’t be tempted to skip this step! “Sweat and oil are a breeding ground for acne-causing bacteria,” says dermatologist Dr Philippa Lowe. “Cleansing wipes are excellent for preventing bacteria build-up when a waterbased cleanser is not available.” A micellar water-based wipe like Nivea 3-in-1 Cleansing Micellar Wipes, $7.49 (5), will easily remove your waterproof mascara, thoroughly eliminate any sweat and grime and gently moisturise the skin. Hydration is next. Use a light moisturiser to soften and soothe skin. And don’t pile on the foundation to cover up your glow – instead, make it work. “Apply a tinted day cream to calm any OTT redness. Your cheeks should have plenty of colour, so skip the blush and let them glow,” tips Valencia. Lastly, give your eyes and lips a little lift. “Just add some mascara and a sweep of lip balm. You’ll look fresh and glowing in no time,” says Valencia. You’re good to go!
The kit: Neutrogena Pore Refining Daily Cleanser, $14.99 (1) This clever cleanser helps tighten open pores after a solid workout. Models Prefer Eye Brightener, $13.99 (2) Packed with light-diffusing pigments to nix signs of fatigue. Natio Tinted Moisturiser SPF 20, $18.95 (3) Add a hint of colour while protecting your skin. Nude by Nature Allure Defining Mascara, $27.95 (4) Fatter, longer lashes in an instant. Simple Water Boost Facial Moisturiser Hydrating Booster, $9.99 (6) A lightweight formula for thirsty skin.
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Suit YOURSELF Whatever kind of water baby you are, we’ve got you covered
Pool daze
Sarah J Curtis hat, $295; Bondi Born bikini top, $150, and bottoms, $100; Sportsgirl sunglasses, $29.95, and backpack, $49.95; The Wisdom of Sundays by Oprah Winfrey, $34.99.
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LookFIT
Swim star
Duskii swimsuit, $250; Vorgee goggles, $29.95, and bag, $19.99; Invisible Zinc SPF 50+ Clip-On sunscreen, $17.99.
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Smooth sailing
Bec & Bridge top, $160, and briefs, $95; Heidi Klum bikini top, $89.95; Nerida Winter hat, $195; Natio Rosewater Drench Mineral Face Mist, $14.95; Sportsgirl shoes, $49.95.
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LookFIT Island glam
Stella McCartney swimsuit, $269; Sarah J Curtis hat, $420; Duskii bag, $67; Nivea Sun SPF 50+ Protect & Moisture Sunscreen Spray, $20.99; Antipodes Moisture-Boost Natural Lipstick in ‘Dragon Fruit’, $29.
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Beach babe
Stella McCartney bikini, $399; Sportsgirl hat, $24.95; Antipodes Moisture-Boost Natural Lipstick in ‘Golden Bay Nectar’, $29; Tigerlily tote bag, $50; Sea Star Beachwear sandals, $149.95, from The Iconic.
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STYLING JESS PECORARO PHOTOGRAPHY TRENT VAN DER JAGT
LookFIT
SUP queen
Koral top, $109; ASOS bikini top, $19; CK bikini bottoms, $59.95; Local Supply sunglasses, $79.95; Fitbit Flex 2 bangle, $169.95; Sukin Hydrating Mist Toner, $10.95; New Balance shoes, $150.
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Liquid Move over, water – the new beauty elixirs are nutrient cocktails that promise to make you glow from within
YOU’VE KNOWN SINCE, LIKE, FOREVER THAT PLENTY OF WATER is essential for plump, glowy skin, but beauty experts now reckon you should go a whole lot further than just meeting your daily H2O quota. ‘Nutricosmetics’ are supplements, tonics and elixirs that claim to boost your complexion and rewind the clock – and the market is booming. It’s a concept that makes sense if you consider your skin’s structure. Creams and serums applied topically to the epidermis (the outer layer of skin) can do little to penetrate the deeper layers, where living cells are actually being produced. In effect, creams and serums are a temporary fix. Drinking the goodness, however, is thought to tackle the problem from the inside out, reaching the cells quicker and more effectively. It’s a seductive idea. And the saturation of the nutricosmetics market shows beauty supplements are here to stay – it’s estimated the industry will be worth $8 billion by 2020. But do they work? Lorraine Perretta, nutritional consultant at the International Institute for AntiAgeing, is on board. “In an industry that 106
focuses on treating skin topically, it’s easy to forget that our precious skin cells are first made deep within the skin where creams never reach,” she says. “Beginning a skincare regimen by feeding the body with the necessary nutrients to make perfectly formed skin cells is the foundation for a flawless complexion.” Another advocate for beauty supps is dermatologist and founder of skincare brand Murad, Dr Howard Murad. The brand is yet to venture into the nutricosmetics industry, but Dr Murad is a firm believer that beauty supplements are necessary for great skin. “This is because topical skincare products address only 20 per cent of your skin on the surface, the epidermis. The other 80 per cent of your skin is affected by what you eat and drink,” he explains. “When your body is showing signs of ageing, it’s damaged – and that damage must be repaired at the cellular level. Maximising your body’s capacity to heal itself requires careful choices of food and dietary supplements to ensure you are giving your body the building blocks it needs to produce strong, watertight cells to replace those that are damaged.”
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The magic ingredients
So what’s in these beauty-boosting elixirs? Collagen and hyaluronic acid are common ingredients – for good reason. These modern-day beauty heroes have long been linked to soft and supple skin, with multiple studies showing that a decline in both can lead to premature ageing. Collagen is the predominant protein in the body and is a vital component of the skin, responsible for keeping it firm, supple and smooth, but it’s also a molecule that declines with age (and other external factors such as sun exposure). But it’s not as simple as you might think. Collagen is an extremely large molecule, which is why some experts denounce topical collagen treatments, since it’s too large to be absorbed into the skin. For this reason, hydrolysed collagen is often used in nutricosmetics. “Hydrolysed collagen is just collagen where the strands have been broken down into individual units by a chemical process rather than clumped together as a big collagen matrix,” explains Dr David Jack, a leading anti-ageing skincare specialist. This collagen has been highly praised, and is the key ingredient in Pure Gold Collagen, the product that emerged at the forefront of the liquid nutricosmetics movement. “The 5000mg (the daily amount your body can absorb) of collagen used in our daily shots is hydrolysed collagen, sourced from tilapia fish; it has a lower molecular weight,” explains Vidhi Patel, in-house nutritionist at Minerva Research Labs Ltd, which makes Pure Gold Collagen. “It is easily digested in the stomach and absorbed in the small intestine where it enters the blood stream and reaches the deeper layer of the skin.” An independent clinical study carried out for Pure Gold Collagen found a 15 per cent reduction in fine lines and a 27 per cent dip in deep wrinkles after six weeks of use. Hydrolysed collagen certainly has its fans, but Dr Jack isn’t entirely sold. “I’m not convinced that talking oral collagen is particularly more effective than ingesting enough protein and amino acids, since collagen molecules are generally too big to be absorbed by the gut, and there is no evidence this collagen is making its way to the skin,” he explains. “Much more research is needed to determine this.” The other power player is hyaluronic acid (HA). It’s another molecule that wanes as we get older. Because moisture-loving HA can bind up to a thousand times its own weight in water, it’s thought to help maintain optimal levels of skin hydration, and, in turn, elasticity and firmness. 108
“Hyaluronic acid is one of the major components supporting the structure of the skin,” says Dr Jack. “It’s added to these supplements with the same rationale as adding collagen. However, there is no evidence that HA added to these supplements finds its way to the skin.” If ever there was proof of the powers of HA, however, it’s in a small village about two hours outside of Tokyo called Yuzurihara (also known as ‘the village of long life’). Not only are there 10 times more villagers living beyond the age of 85 than anywhere in North America, but they’re also renowned for possessing smooth skin, flexible joints and thick hair. The town doctor, Dr Toyosuke Komori, attributed their youthful appearance to a good diet and – yep – hyaluronic acid. The villagers get their dose from plants such as soya beans and dark purple sweet potato. Interestingly, Dr Jack rates other nutrients within nutricosmetics much higher than the two star ingredients. “Much more important than the collagen and HA
protection from the inside out against various stresses, such as UV rays.” It’s no surprise then that beauty brands everywhere are getting in on the astaxanthin action. Green Beauty by natural cosmetic company Green People attributes its success to the antioxidant, as well as to the nutrients provided from super greens chlorella, wheatgrass, barley grass and spirulina. “Nourishing skin with antioxidants from the inside is even more important because that’s where inflammation starts, and that leads to lines and wrinkles,” adds Perretta. But it isn’t just powders and tonics that are paving the way to younger-looking skin. The newest way to get your fix is via IV. Market leader Reviv boasts a famous clientele including Cara Delevingne, and the hero ingredient in its skin-loving Vitaglow infusion is an antioxidant called glutathione. According to Julia Couzens, Reviv’s managing director, “Glutathione is the body’s most powerful antioxidant and detoxifying agent.” She claims that this
“It’s about using what we know about nutrition and antioxidants to improve the internal chemical environment of the body to optimise repair” found in these supplements are the vitamins and minerals,” he says. “Amino acid building blocks and sugars are important in the synthesis of collagen, elastin and HA, together with strong antioxidants such as vitamin C.”
Beauty vitamins
Antioxidants are huge in health, and they’re just as important to the big beauty power players. Astaxanthin, for example, has been identified as the most powerful known antioxidant and is said to be 3,000 times stronger than resveratrol, the compound in red wine that has been linked to reducing the risk of heart disease. Astaxanthin counts Gwyneth Paltrow and Heidi Klum among its most loyal fans, and it’s been found to protect the skin from UV-induced collagen degradation, as well as reducing the appearance of fine lines and wrinkles. “Studies of astaxanthin have shown fantastic results for improving skin moisture levels, elasticity and reducing wrinkles,” says clinical nutritionist Suzie Sawyer. “Its powerful antioxidant qualities provide
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antioxidant is responsible for brightening skin, helping to reduce pigmentation and delivering powerful anti-ageing benefits. “Low glutathione levels have been linked to every major ageing process in the human body,” Couzens says. “For anyone over the age of 20, the chances of their natural glutathione levels being at an optimum level are practically non-existent. While eating the right foods can help your body to recreate its own glutathione, it’s unlikely to ever get back to optimum levels. Which is why those in the know are now turning to glutathione via intravenous (IV) or intramuscular (IM) injection to give them the extra boost. Taking glutathione this way ensures your body gets the maximum benefit, taking what it needs and then naturally secreting the rest.” Taking your beauty supplements intravenously seems a little extreme – is it worth the effort? “There is evidence that high-dose vitamin C IV has multiple benefits,” says Dr Jack, “particularly where absorption is 100 per cent, compared to 20 to 50 per cent via the oral route. Other antioxidants such as glutathione have a more potent effect given intravenously.” So, is it really time to ditch the creams, @womensfitnessau
LookFIT serums and skincare routines and focus on sipping our way to great skin? Ultimately, Dr Jack recommends a combination of the two. “Attack beauty from the inside and outside for the best outcome,” he says. And, he adds, nutricosmetics aren’t going anywhere anytime soon. “I do think this area has potential for growth. It’s not so much about making you look younger, but using what we know about nutrition and antioxidants to improve the internal chemical environment of the body to optimise repair, provide building blocks for healthy tissues and to prevent damage.” We’ll raise an elixir-filled glass to that!
Go deep
THESE ARE THE BEAUTY ELIXIRS ON OUR RADAR 1 BODYISM BEAUTY FOOD Add a scoop of this powder to smoothies, milk or water for a dose of skin-boosting marine collagen, super greens and antioxidants. $69.95, nourishedlife.com.au 2 THE BEAUTY CHEF ANTIOXIDANT INNER BEAUTY BOOST This probiotic-enriched formula is packed with potent fruit and green tea extracts to protect your skin from free radical damage. $39.95, thebeautychef.com 3 WELLECO THE SUPER ELIXIR ALKALISING GREENS Elle Macpherson’s greens powder boasts 45 ingredients, all carefully chosen to help alkalise the body and fight the effects of time. $145, nourishedlife.com.au
WORDS ERICA BUSH PHOTOGRAPHY THINKSTOCK
4 PROPLENISH MARINE COLLAGEN+ These sachets of hydrolysed marine collagen blended with minerals and vitamins are easy to add to your morning smoothie. $59.95, proplenish.com.au 5 SWISSE ULTIBOOST HAIR SKIN NAILS LIQUID Vitamin C and silica help your body make its own collagen – exactly what you need for healthy, supple skin, glossy hair and strong nails. From $40.95, swisse.com
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Beauty
LOOT The prettif ying products worth your coin!
Nature’s best
A long-wearing foundation that’s good for your skin? Sign us up. Nude By Nature Flawless Liquid Foundation, $39.95, is infused with Kakadu plum and lilly pilly to nourish while creating a satin-matte finish.
ROSY GLOW
Rosewater is a centuriesold beauty remedy that’s still going strong today, and for good reason. Natio Rosewater Hydration-Antioxidant Serum, $22.95, is a beautifully scented way to smooth, rehydrate and revive tired skin.
ON GUARD
If you train outdoors your face is constantly exposed to environmental free radicals, which can age skin. Ugh. Help repair the damage with Trilogy No. 15 Limited Edition Beauty Oil, $39.95. A dash of karanja, mustard seed, pistachio and passionflower helps support your skin’s natural barrier.
LOCK IT IN
Keep your game face intact with Rimmel #Insta Fix & Go Setting Spray, $13.95. Spritz it under or on top of your make-up to lock in your flawless finish for up to eight hours. 110
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LookFIT
Beach bag essentials
Don’t hit the sand without these beauty buddies
A LITTLE POLISH
Need a quick skin fix? The Body Shop Chinese Ginseng & Rice Clarifying Polish Mask, $35, promises to nix dullness and minimise pores, leaving you with a silky smooth complexion.
BRUSH UP
There’s an app for everything these days, even for brushing your teeth! The new Philips DiamondClean Smart electric toothbrush, $469, tracks where you’ve brushed and alerts you if you’ve missed a hard-to-reach spot. Nice one!
1 FRESH FACED Invisible Zinc Tinted Daywear SPF 30+, $32 2 TAME YOUR MANE Essano Argan Oil of Morocco Recovery Hair Mask, $15.99 3 THE COOL DOWN Le Tan Cool It! Hydra-Infusion After Sun Replenishing Face Mask, $7.99 4 NO-FUSS SUNSCREEN Chemists’ Own Dry Touch Sunscreen Lotion SPF 50, $9.95 5 LIP SERVICE Sun Bum Lip Balm SPF15, $4.99
BRIGHT EYES
Golden girl
WORDS CONSTANTINA DEMOS PHOTOGRAPHY THINKSTOCK
Three ways to fake a perfect summer tan
FAST WORK Wotnot Natural SelfTanning Lotion, $29.99
SLOW AND STEADY Le Tan Coconut Water Gradual Tanning Lotion, $11.49
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MIDAS TOUCH Bondi Sands Liquid Gold Self Tanning Dry Oil, $19.95
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So long, tired eyes! Dermalogica Stress Positive Eye Lift, $95, contains wild indigo seed to brighten under-eye circles plus sea water extract and arctic algae to counter puffiness. It also has a smart cooling massage applicator that will energise the delicate skin around the eyes. @womensfitnessau
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Our next issue ON SALE 18 DECEMBER
Ready to live your best life in 2018? Pick up our January issue for the expert tricks you need to set and smash your New Year goals. Don’t miss it!
PLUS Tone up all over 112
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tdrobe Boost your bravery Shake up your fi
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PHOTOGRAPHY GETTY IMAGES
Make your dreams come true!
TravelFIT READY TO ROLL
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
So you’ve hiked the Overland Track in Tassie, saluted the sun in Bali and hit punch bags in Thailand – what’s an adventure-loving traveller to do next? How about race rickshaws in India over two weeks? The Rickshaw Run is held three times a year. Think of it as an Amazing Race-style competition, where your team will be driving from the coastal city Cochin to the desert of Jaisalmer in a three-wheel rickshaw, also dubbed a “glorified lawnmower” by the organisers. You won’t be given a route as the idea is to uncover the real India – not the travel blog version – on your venture. The race is bookended by a launch party, where you get to test drive your ride before you set off, and a finish party, where you (hopefully) celebrate making it to your destination without having lost the rest of your team. Find out more at theadventurists.com
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Fun in the sun Holidays on the horizon and no idea where to point your snorkel? Allow us to inspire you with our fresh travel picks
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TravelFIT
You want…DREAMY BEACHES HONOKALANI BEACH, HAWAII The dramatic black sand (actually tiny lava pebbles) of this jungle-fringed oasis will make you feel like a real-life castaway.
You want…
TO BUST YOUR COMFORT ZONE
TRY A SILENT RETREAT If you’re serious about smashing stress and developing a lasting meditation practice, a silent retreat might be the kickstart you need. At the Shreyas Silent Retreat in India, you’ll have a wellness consultation then spend four of the seven days in silence, contemplating your thoughts in meditation, enjoying yoga sessions and massage, and journalling. BOOK IT: healthandfitness travel.com HORSESHOE BAY, BERMUDA A crescent of gelato-pink sand lapped by calm, sparkling water – this is paradise like you’ve never seen it. Check out the hidden caves if you can part with your towel.
HYAMS BEACH, JERVIS BAY, NSW This gentle shoreline is fringed with some of the whitest sand in the world. Bordered by national parks, it offers the ultimate long walk on the beach scenario. Also perfect for weekend picnics or a lazy snorkel sesh.
MARINA GRANDE BEACH, POSITANO, ITALY Pack your most fabulous bikini and perfect your hotdog shots while lounging under the chic umbrellas on this exclusive beach.
LITTLE SALMON BAY, ROTTNEST ISLAND, WA There are 63 beaches to choose from on Rottnest (off the coast of Perth), but the white sand, turquoise water and excellent snorkelling make this tiny bay stand out.
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GO SOLO Never travelled minus a plus one before? It can be a challenge, but it’s totally worth it. You’ll overcome fears, prove yourself more capable than you ever knew and make new friends. One easy way to roll solo is to book a guided tour, or a week at a retreat where you learn a new skill – think surfing or photography. Instant buddies plus blissful ‘me time’! We love Surf Maroc’s surfing and yoga retreats in Taghazout, Morocco. BOOK IT: surfmaroc.com
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You want… TO TAKE OFF LATER
Endless summer calling your name? Follow the sun to these hot spots
MEXICO Head here for adventure and relaxation in equal measure. Make the most of Mexico’s daylight savings between April and October and take a dive into one of the amazing cenotes – limestone sinkholes filled with fresh water – or explore ancient Mayan ruins on a cycling tour. Want to use your downtime to shape up? Book into Bikini Bootcamp (bikinibootcamp.com) for an Instagrammable beach break with a side of yoga and fitness.
SOUTH AFRICA Not all summer hols need to be about beaches. Although you’ll find spectacular ones here too, the real drawcard is the adventure experiences. Hike up Table Mountain in Cape Town (then abseil back down) or see the Big Five on a safari in the Kruger National Park – and that’s just for starters. South Africa’s weather is pretty warm all year round, but April has that ‘just right’ balance. 116
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SPAIN A European trip when everyone is shivering back home? Yes, please. Seville in Spain just topped Lonely Planet’s list of cities to visit in 2018 thanks to its historical good looks (as seen in Game of Thrones) and bike-friendly streets. Soak up the Andalusian sunshine, eat all the tapas and burn it off with a flamenco lesson from the experts (check out golearnto.com). Olé! @womensfitnessmag
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TravelFIT
You want…TO TOTALLY CHILL Head next door to NZ for these unique spa dates
Because every summer vacay calls for a good book
WORDS PENNY CARROLL, TOURISM NEW ZEALAND PHOTOGRAPHY THINKSTOCK
SOUL FOOD The Māori consider massage sacred, and Treetops Lodge & Estate in the lush forests of Rotorua is where you’ll find authentic Māori healers. The Mirimiri massage begins with an ancient Māori prayer before the deeply relaxing treatment gets to work on synchronising mauri (life essence) and wairua (spirit). Prefer things a little firmer? Romiromi is a deep-tissue massage that stimulates pressure points and relieves tense muscles. Afterwards, make tracks to the sauna or daydream in the outdoor hot tubs. BOOK IT: treetops.co.nz
1 THE DANGERS OF TRUFFLE HUNTING BY SUNNI OVEREND A gourmet mystery/romance with plenty of style. $29.99, Harper Collins
MUD BATH Rotorua’s bubbling geothermal mud pools look out of this world, and the spa treatments based on the mineral-rich mud feel just as amazing. Packed with sulphur, calcium, sodium and silicon, the mud releases antioxidants when applied to skin. Try the Signature Mud Wrap at Rotorua’s Polynesian Spa, which includes an exfoliating scrub, full-body mud mask and heavenly scalp massage. Then head to the spa’s hot mineral baths and soak up the views of Lake Rotorua while your bod soaks up the goodness. BOOK IT: polynesianspa.co.nz
2 BRAVING THE WILDERNESS BY BRENÉ BROWN A soul-enriching read to inspire you to new heights. $29.99, Vermilion
GREEN DREAM Book a hot stone massage in New Zealand and polished greenstone is likely to be the rock of choice. Also known as pounamu, greenstone is nephrite jade from the South Island and is believed to have harmonising and healing properties. The Sofitel Queenstown’s So Spa uses warm greenstones to melt tension in its soothing full-body massage – just what your hard-working muscles will be craving after a day or two exploring Queenstown’s incredible mountain scenery. BOOK IT: sofitelqueenstown.com womensfitness.com.au
3 GREAT HOLIDAY READS
3 TWO WEEKS ’TIL CHRISTMAS BY LAURA GREAVES A festive love story to suit the season. $32.99, Michael Joseph
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HAVE A
HEALTHY HOLIDAY
Forget the fly and flop, keeping fit on your summer getaway is all part of the fun! 118
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TravelFIT “SEA KAYAKING IS AN AWESOME UPPER-BODY WOROUT AND IT’S LIKELY TO COME WITH A SIDE SERVE OF EYE-POPPING SCENERY” vacay vibes, so here are some ideas to get you started. Sea kayaking is an awesome upper-body workout that burns around 1360 kilojoules per hour (and, depending on your destination, is likely to come with a side serve of eye-popping scenery). Challenge your core with some stand-up paddleboarding and scorch an impressive 1715 kilojoules per hour. Take a surfing lesson to strengthen your back, shoulders and legs, or simply go swimming in the ocean for a cardio sesh. Heading to an island resort? They often offer sailing lessons – book in for an upper-body workout with a side of fun. It’s a great balance of staying active on (or in!) the water, while challenging your brain to try something new. Kudos to that!
WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES
THE TRIP: RURAL GETAWAY TRY: HITTING THE TRAILS
YOU WORKED HARD TO GET FIT FOR YOUR VACAY, so why undo it all with a solid two weeks of nada? Of course you deserve some time off from your regular routine, but that doesn’t mean you can’t sneak some activity into your hols. We’ve found smart fitness solutions for five epic summer breaks – and none of them feel like hard work. Go forth, have fun and get fit!
THE TRIP: BEACH, BABY! TRY: WATERSPORTS
A beach break is the holy grail of sneaky fitness opportunities. Watersports work the body in plenty of ways, plus they bring the
If you’re lucky enough to be R&Ring around rolling hills, bush tracks or rainforest walks, the options are endless. You’ll get to explore your destination’s natural surrounds while giving your bod a cardio hit, too. For a unique way to enjoy the great outdoors, consider hiring bikes and riding the local trails around your destination. Alternatively, hunt down a scenic route to hike. “Hiking is low-intensity and low-impact cardio,” says body transformation coach Tanya Niedzwiecki. “You can find hikes that last 30 minutes, full days or even weeks. After a longer hike that involves uphills and downhills, you can expect to feel a burn in your glutes, quads and calves. It’s a great leg workout!”
THE TRIP: URBAN ESCAPE TRY: STUDIO SAMPLING
If you’re visiting a new city on your break, use the opportunity to try out a fresh new workout in a brand new gym. “Look for the workouts the city or country is famous for,” suggests Niedzwiecki. “Soul Cycle in LA, for example, or yoga in India – they do it best.” Most boutique gyms or studios offer a trial pass at a discounted rate, allowing you to train in a luxe space for a few days without adding too much to your holiday expenses. Plus, you might just find a whole new workout you love! If time’s tight, hit your hotel gym for an early-morning
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workout that will set you up for a big day of sightseeing. “Circuit training is a simple way to get an effective workout while on holiday,” says personal trainer Matt Crane. “Work out first thing and you’ll have a huge buzz for the rest of the day, plus time to relax.” No gym? Try this easy hotel-room sesh: choose four to 10 bodyweight exercises, such as push-ups, squats and lunges, and work for 20 seconds, resting for 10 seconds between each move. Too easy!
THE TRIP: ISLAND TIME TRY: HILL TRAINING
Tropical islands aren’t all about the beaches and piña coladas – they often come with some epic mountains and adventures, too. Take advantage of a volcanic landscape to do some incline training. Hill hiking, riding and running are crazy cardio boosters that will improve your lower-body strength and lung power. Go for an all-day outing with your buddies, hiking or biking to a new viewpoint, or simply find a steep slope near your accommodation and run repeated efforts before everyone else wakes up for the day. “There are so many different activities on an island break that will keep you active,” says personal trainer Carly Newson. “Look out for zip-lining, downhill mountain biking and climbing.”
THE TRIP: CRUISING TRY: DAILY ACTIVITY
News flash: exercise doesn’t have to fit into a dedicated 60-minute slot. You can keep your fitness levels high by staying active throughout the day. One of the great luxuries about being on holiday is having more time to yourself, so spend all day exploring the sights by foot or hire a bike and pedal around the local town. And yes, you can keep active even if you’re sailing the seas. “If you’re on a cruise, it’s easier to stay fit than you think – and you don’t need the gym!” says Newson. “Get off at every port and go for a walk. You’ll increase your number of steps, boost your general activity and get to see the sights!” Your fitness goal? Aim to walk for at least an hour all up at every stop on your cruise. If that seems like a lot, challenge yourself to keep exploring the area until you’ve nailed your holiday snaps! @womensfitnessau
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TravelFIT
E H NoT Om ve the world! Get out there and explore
Lighten up
Let’s hear it for luggage that takes the stress out of carry-on! This super-light case weighs just 2.8kg, leaving plenty of room for your travel essentials. Extra points for the stylish metallic ombré effect. Etherius Global CarryOn, $579, victorinox.com
BALI BOUND?
Here’s an adorable reason for a staycation – at Park Hyatt Melbourne, you can hang out with the hotel’s cute Canine Ambassador, Mr Walker. The Labrador’s duties include welcoming guests, attending client meetings and advocating for Guide Dogs Victoria.
Multitasking beauty prods are a smart idea when you’re on the road, and this balm is a traveller’s BFF. Made with Aussie beeswax and plant oils, it’s a champ at soothing sunburn and insect bites, and nourishing dry skin. The Great State soothing skin balm, $28, thegreatstate. com.au
ISLAND STYLE
These silk sarongs, printed with dreamy underwater and aerial images of the Great Barrier Reef, are perfect for island getaways – or, you know, just swanning around at home. Plus, $10 from every sale goes to The Great Barrier Reef Foundation. Nice! Sophie Robertson sarong, $150, sophierobertson.com 120
Pack it in
3 quick cures for motion sickness
Take these tips with you on your next adventure
1 If you’re feeling queasy on a flight, order up a half-half mix of ginger beer and soda water to settle down your tummy. womensfitness.com.au
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2 Try acupressure:
press your thumb into your arm three finger-widths down from the wrist. Hold for a few mins until symptoms subside.
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3 Stare at a fixed
object (like a building in the distance) outside your car – it’ll tell your brain you’re not actually moving.
WORDS PENNY CARROLL PHOTOGRAPHY GETTY IMAGES, INSTAGRAM
Puppy love
Make tracks to Uluwatu’s new Palm Springs-style beach club, Ulu Cliffhouse. Chill out in the luxe 25-metre infinity pool, sip cocktails in a dreamy bar perched over the ocean and pick up a sweet new ride from the club’s resident surfboard shaper. Yew! ulucliffhouse.com
See the rare, the beautiful and the unique on a great walk…
Great Walks of Australia is an exclusive collection of Australia’s best walking experiences. Each of these independently owned, guided, multiday walks is unique. Together they cover some of Australia’s most iconic landscapes – untamed Tasmanian wilderness and beaches; the ruggedly beautiful Victorian coastline; ancient volcanic plateaus in Queensland; the spectacular coastline of Western Australia; world heritage listed locations in NSW; pristine islands and meandering rivers; and the magnificent outback of South Australia and the Northern Territory. Each walk is led by expert guides with a deep understanding of the environment, giving you the opportunity to hear the stories behind the place you are exploring. Gourmet food and wine, plus exclusive accommodation provide the comforts of a luxury holiday with a sense of adventure in remote wilderness locations. The next step is yours… greatwalksofaustralia.com.au
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s s e n t i f t s e g g i b e h t join a i l a r t s u a n i y t i n u comm L A I R T E E R F Y A 7-D A H T I W D E T R A T GET S
SIGN-UP IN-CLUB OR ONLINE AT WWW.ANYTIMEFITNESS.COM.AU *Offer valid for first time guests who are local residents or workers 18 years & older only, however, 16 & 17 year olds may trial an “Approved Club� - see anytimefitness.com.au/ approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening & to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable for cash. Not transferrable. Limit 1 offer per person. Where the trial pass permits use outside staffed hours, a refundable deposit may be payable for an access card. Further provisions may apply. See Club for details. Offer expires 28/02/18.
*
RelaxFIT
WORDS LIZZA GEBILAGIN PHOTOGRAPHY GETTY IMAGES
LICENCE TO CHILL
If that elusive work-life balance seems out of reach, a recent report by the Australian Institute of Health and Welfare (AIHW) shows many of us are still trying to chase it. According to the AIHW, 40 per cent of women and 39 per cent of men are unhappy with the hours they work. This includes people who are wanting to work both less and more hours – neither of which are great news for our wellbeing, as those who were unsatisfied with their work hours also reported lower levels of mental health. If you’re in the group who’ve been chained to their desks, tune out with one of these summer activities: ■ Treat yourself to a soothing outdoor massage at Massage by the Sea at Wylie’s Baths in Sydney or Onyesha Spa Pinelake in Perth.
Sip wine and stare at the stars in an artesian mud bath in Eulo, Queensland. ■
■ Soak outdoors in the hot mineral springs at Japanese Mountain Retreat in Melbourne. Pure bliss!
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Breathe
EASY The way you fill your lungs is the key to feeling calm
YOU DO IT ALL DAY, ERRYDAY WITHOUT A SECOND THOUGHT, but it turns out, your breathing technique could probably use a tune-up. Learn to master those inhales and exhales, and experts say you’ll score a deep sense of calm and a boost in wellbeing to boot. If you often find yourself stressed out or tense, and take short, shallow breaths or hold your breath without realising it, you could use a refresher course on respiration. And according to breath expert Jean Hall, author of Breathe: Simple Breathing Techniques for a Calmer, Happier Life (Quadrille, $14.99), the best breathing teachers are in fact babies.
Breathing basics
The way you naturally breathe now is probably a long way from the soft and deep nature of your breath on your first days on the planet. “Sleeping babies set us the finest example of how to breathe: their soft, relaxed bellies gently and rhythmically rise and fall with each in and out breath respectively. They do this naturally, with no effort,” Hall says. This technique, more commonly known as diaphragmatic breathing, is the most effective way of drawing breath – what Hall calls the “original blueprint”. So if we started life as breathing experts, what changed? Don’t worry, it’s not you, it’s just the effect of modern life. Our breath naturally adapts to every situation we experience, varying accordingly in pace, rhythm, volume and depth. “When we’re in a rush, the breath quickens, and when we panic the breath shortens. Whatever we do or feel, our breath responds to it,” explains Hall. This tension causes the body to operate in ‘fight or flight’ mode and regular stress makes this activity the norm. The problem is that 124
when your breath gets stuck in a particular pattern, “it’s no longer responsive and supportive to a varied life,” Hall says. But in the same way our thoughts and feelings affect our breathing, the way we breathe can influence our thoughts and how we respond to stressful situations.
Feel the benefits
Consciously work on your breath and you can expect your mind to become calm, steady, focused and brighter. It’s the direct effect of sending more oxygen to your brain. Not only will concentration sharpen, but so will your sense of mindfulness, which in turn promotes a fuller, better breathing pattern. Recognising the pattern of your current breathing and being able to return it to its normal, natural flow is essential to creating a healthy breathing habit. This mindfulness enables you to transform the way you think and perceive experiences, helping you to weave back to calm in the midst of an overwhelming situation. The way you breathe impacts your physical health, too. When you’re able to breathe deeply, your body is more relaxed and is free of any tension, allowing your breath to be more controlled. “By breathing well and fully, we receive generous amounts of oxygen that then regenerates our body’s cells, nourishes the brain, replenishes the organs and refuels the muscles with the essential nutrients we need in life,” says Hall. Healthy breathing helps to rebalance your nervous system, lower your heart rate and blood pressure, release tension in your muscular system and even improve gastrointestinal activity. “Every area of our life is affected by how we breathe, from our physical and mental health to our emotional wellbeing,” says Hall. “The breath’s responsiveness and our awareness of it enables us to thrive.”
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RelaxFIT TAKE A BREATHER
This simple breath-release exercise helps to melt pent-up emotions and tension. The next time you feel stressed out, give this a go. Be mindful of how you’re feeling as you work through the steps.
1
Lie down on a comfortable, firm surface. Place a slim book under your head and ease your chin slightly down to create length through the back of your neck.
2
When you feel comfortable, close your eyes and settle. Become aware of your body and breath, listening and allowing it to flow for a few moments.
3
On your next inhalation, breathe in slowly and fully through your nose, filling your lungs from the bottom to the top. When you sense you are full, pause and retain the breath for a moment.
4
Slowly and completely exhale through your mouth, sighing your breath away and letting the weight of your body soften and release into the floor.
5
On your next inhale, breathe in slowly and fully, and pause. This time, hold the breath a little longer but don’t strain.
6 7
Now relax and exhale through your mouth with a long, steady ‘haaaa’ sigh.
On your next inhalation, breathe in fully and deeply through your nose, feeling your belly rising, your lungs expanding and your chest opening. Pause when you’re full at the top of your breath.
8
Slowly and completely exhale through your mouth, sighing your breath away and releasing any tension.
9
Repeat this three times but instead of sighing out, purse your lips and blow out as if you’re blowing dust from the surface of your mind. Feel your body sink into the ground with each exhalation.
WORDS LISA NGUYEN PHOTOGRAPHY THINKSTOCK
10
Repeat three more times, this time hissing through your mouth like an angry snake, consciously breathing out any irritation, frustration or anger.
11 12
You can repeat any step to release any further tension.
Once you feel a release, let your breathing relax back to its natural and spontaneous flow. Fully, slowly exhale each breath before your next inhale.
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KEEP CALM AND YOGA ON Roll out your mat for a stress-busting, body-soothing stretch
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RelaxFIT IF YOU’VE BEEN PRACTISING YOGA TO LEAN UP, feel energised and boost your sports performance, high five – you’ve tapped into this practice’s incredible body benefits. But just in case you needed reminding, yoga is (still) an awesome relaxation tool. This soothing sequence is designed to help you re-engage with the restorative aspect of yoga. Take it slow and let the gentle movements, breath work and deep stretches relax your body and quieten your mind.
1 PIGEON POSE
GREAT FOR: HIPS, BOTTOM, STOMACH ■ Draw down through the shin of your Technique ■ Begin in downward-facing dog (or on front leg and balance your weight evenly your hands and knees if you prefer). between your right and left hips. Press ■ Bring your right knee to the outside of down through the tops of all five toes your right wrist, placing your right ankle of the back foot. ■ Look downward softly and hold for up near your left wrist. Extend your left leg to five minutes. behind you so your knee and the top of ■ To release the pose, tuck your back your foot are resting on the floor. ■ Press down through your fi ngertips as toes, lift your back knee off the mat, and you lift and lengthen your torso away then press yourself back into downwardfrom your thigh. facing dog. Repeat on the other side.
HOW TO DO IT: Mindfully work your way through the poses at a comfortable pace, holding each for the specified time. Repeat the sequence until you feel totally zen!
If your hips don’t find the floor, use a prop like a blanket, bolster or pillow to support your body
YOU’LL NEED: Yoga mat, bolster or blanket, block
Startin g 3 mins p out? e r pose N e ed a challen ge? 4 mins per p Almost ose pr o ? 5 mins per pos e
2 LIZARD LUNGE
GREAT FOR: HIP FLEXORS, BOTTOM, THIGHS Technique ■ Begin in downward-facing dog pose. ■ Step your right foot to the outside of your right hand. Wiggle your foot forward so that your knee doesn’t go past your toes. Create as much length in the pose as possible. Gently set your back knee down on the mat or rest it on a folded blanket for cushioning and support. ■ Place your hands down on the inside of the front leg. You may also drop your forearms to the floor. ■ Hold for three to fi ve minutes and repeat for the same amount of time on the other side.
Use a block under each hand if it feels like a strug g le for your palms to reach the floor
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3 BOUND ANGLE POSE GREAT FOR: HIPS Technique ■ Sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groin are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out and press the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. ■ Grasp the big toe of each foot, keeping the outer edges of your feet firmly on the floor. If it isn’t comfortable for you to hold your
Never force your knee s dow n – feel fre e to suppor t your kn ee s with blocks or pillow s to cre ate a stable foundation to fold ove r
toes, clasp each hand around your ankle or shin instead. ■ Lean your chest towards your feet. If your head doesn’t find a comfortable resting place, use a block or bolster to lean your forehead against. ■ Stay in this pose for anywhere up to five minutes. To come out of the pose, inhale, gently lift your knees away from the floor, and slowly extend your legs back to their original position.
Place a bolster under your forearms to g ain more heig ht, or under your armpits to create more support
5 CHILD’S POSE
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GREAT FOR: BACK, HIP FLEXORS Technique ■ Lay flat on your belly. Move your elbows underneath your shoulders to prop up your heart, allowing for a gentle curve through your spine. ■ Gently press your hips into the floor and let your chin drop down to your chest. Stay here for three to five minutes.
Allow your torso to relax between your thig hs
GREAT FOR: LOWER BACK, SHOULDERS Technique ■ From your hands and knees, bring your hips back to rest on your heels. Bring your toes together but keep your knees apart and have your arms outstretched ahead of you. Rest your forehead on the mat or a block. Hold for three to five minutes.
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4 SPHINX POSE
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RelaxFIT
6 RECLINING HERO POSE
GREAT FOR: STOMACH, HIPS, THIGHS Technique then lower your elbows and forearms to the ■ Begin kneeling on the floor with your floor (if you’re on the block, keep upright). ■ If you are confident and comfortable, knees together and feet slightly wider than continue to lower yourself all the way to your hips, tops of the feet flat on the floor. ■ Exhaling, sit down between your feet. the floor. Allow your thigh bones to release If your hips don’t naturally come to the deep into your hip sockets. If leaning back floor, sit on a block or a bolster. is a challenge, stay in the upright seated ■ Place your hands on the floor behind position or use a bolster or pillow to aid you. Lean your weight into your hands, your back in finding a place to land.
■ Rest your arms at your sides. Tuck your chin slightly toward your chest, and softly gaze down the centre line of your body. Hold the pose for up to two minutes. As you gain flexibility, you can stay here for five to 10 minutes. ■ To release the pose, press your weight into your forearms. Slowly come onto your hands and press yourself back to the start.
re ctly in Keep your fe et di s. line wit h your shin
SEATED FORWARD 7 FOLD
WORDS AMANDA KHOUV PHOTOGRAPHY THINKSTOCK, DANNY BIRD
GREAT FOR: BACK, THIGHS Technique sides. You can catch your ■ Sit on the floor with both feet and pull, but don’t put legs straight out in front of too much effort into it. you. Allow your inner ankles ■ Hold the pose for up to five minutes. to feel connected together ■ To come out of the pose, or, if you’re a bit tighter, you use your hands to push the can allow your feet to floor away and slowly roll spread slightly apart. ■ Fold forward over your up. Once you’re up, lean legs, moving your chest back on your hands to towards your shins. Let your release your hips and arms hang lightly by your shake out your legs.
If your hamstring s are tig ht or uncomfy in this pose, bend your knees
8 FROG POSE
GREAT FOR: HIPS, LOWER BACK, INNER THIGHS Technique feet should be touching the ■ From all fours, line your ground, knees bent to knees up with your hips and 90-degree angles. ■ Inhale, and elongate your then walk your knees as far spine by energetically apart as they will allow extending the crown of your comfortably without any head and your tailbone in straining. The inside of your opposite directions. ■ Exhale, and while engaging your core, lower
down to your forearms, making sure your elbows are stacked right below your shoulders. ■ Now soften your belly and allow your hips to draw back and down. Stay here for five breaths or five minutes, and breathe deeply to allow your body to completely relax.
Ke ep y our n eck st rong and in line wit h y our sp ine
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The lastWORD
IF YOU CAN
oad ess.com.au to downl tn sfi en m o w on ’ er Search for ‘wallpap this as the background for your phone or computer. 130
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PHOTOGRAPHY THINKSTOCK
dreAaNm it, YOU C do it
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