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THE NO-DIET BEACH BODY FEEL-GOOD SWIMWEAR

HAPPY VIBES THE SURPRISING WAY TO GET ‘EM

Eat this, sleep better p80

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NOVEMBER 2017 AUS $6.95 NZ $7.99

WORKOUTS TO CRUSH HILLS & RUN FASTER @NATALIE_ROSER’s

healthy travel guide

How to train like a dancer

DIARY OF A SUGAR DETOX

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CONTENTS November

Cover

26 The no-diet beach body 32 Happy vibes: The surprising way to get ’em 46 5 workouts to crush hills and run faster 52 How to train like a dancer 80 Eat this, sleep better 96 Diary of a sugar detox 106 Feel-good swimwear 124 Natalie Roser’s healthy travel guide

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46 18

Quick hits The latest health news and trends at your fingertips 24 Why health is the (new) way to wealth You can use your fitness to boost your career – seriously 26 Your summer-body confidence plan Boost your happiness, dress for your shape, beat the bloat and nix all of those hot-weather beauty woes

ThinkFIT 32

Welcome to Neverland Make like Peter Pan and set your inner child free 34 Do you have mindful relationships? Build stronger connections with these expert tips 37 What’s your #lifemotto? Surfing pro Laura Enever likes to go with flow 39 Month of mantras Mini hits of inspo

BeFIT

42 Bikini body blitz The only moves you need to hit the beach 46 Head for the hills Turbocharge your runs with a little dose of elevation 48 Beat it This routine is short and sweet, but seriously big on gains 52 Train like a dancer Put your best foot forward to sculpt a fitter bod 56 Total tone-up Work out like a California girl – and think like one, too 62 Upgrade your lunch break Ditch your desk and get your sweat on 65 The med ball slam Blow off steam with this full-body power move 66 Get a lift Skip the mat, grab a barbell and get ready to tone 68 20 to one How to overhaul your fitness in under half an hour

EatFIT 74

Get shorty Entire recipes that are 140 characters or less 80 Is food sabotaging your sleep?

Clock maximum zzzs with this menu

82 Whole in one Revamp your spring menu with these nourishing dishes 86 Bite club Hot new buys for foodies 87 Nuts about Brazil Add these protein-rich nutritional powerhouses to your trail mix, pronto 88 Keep it sweet Afternoon tea has never looked (or tasted) so good 92 Ultimate summer eating guide Sculpt a beach body the tasty way 96 Diary of a sugar detox What really happens when you ditch the sweets?

100 Culture club Brush up on your fermenting skills for a healthy gut

LookFIT

106 Water, baby Break out the savings; here’s a bikini for every summer sitch 112 6 steps to eternal youth Kick premature ageing to the curb 115 Call of beauty WF’s Jaymie Hooper asks the big question... Should you use a facial essence?

116 Summer beauty wish list Keep your cool with these hot-season buys 121 Beauty loot New pretty prods

TravelFIT

124 Miami nice Cover girl Nat Roser’s favourite healthy hotspots 126 Get out of your comfort zone Trade your fly-and-flop for an adrenaline-packed getaway 130 On the move Inspo for your next trip

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RelaxFIT

134 Good feels Add Strala Yoga to your timetable for a happier bod and mind

Every month 10 14

Ed’s letter Sign me up Our weekly newsletter is headed straight to your inbox 102 Subscribe Get WF and save!

138 The last word Save it to your smartphone or desktop

PRIVACY NOTICE This issue of Women’s Fitness is published by Citrus Media. Citrus Media may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed of other Citrus Media publications, products, services and events. Our Privacy Policy is located at citrusmedia.com.au/privacy. It also sets out how you can access or correct your personal information and lodge a complaint. Citrus Media may disclose your personal information 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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Photography David Wheeler Art direction Brooke Lyons Styling Jess Pecoraro Hair and make-up Amelia Axton Model Natalie Roser/Scoop Management

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PHOTOGRAPHY CREDIT TO GO HERE PLEASE

LiveFIT

From untouched beaches to the timeless wild outback. The next step is yours…

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

greatwalksofaustralia @greatwalksofoz @greatwalksofoz

Expert panel Meet the pros lending their expertise to our pages...

What’s your fave outdoor workout?

Libby Babet personal trainer bufgirls.com

healthspaceclinics.com.au

Dr Claudia Lee general practitioner

Brad McIntosh physiotherapist

EDITOR Samera Kamaleddine ART DIRECTOR Brooke Lyons

“A swim in the salty blue sea.”

DESIGNER Cynthia Lau CONTRIBUTING SUBEDITOR Rebecca Hanley

“Swimming laps at Bondi Iceberg s.”

sydneyim.com.au

sydneyphysiosolutions.com.au

Caitlin Reid dietitian

Belinda Kirkpatrick naturopath

BEAUTY & FEATURES EDITOR Jaymie Hooper FASHION EDITOR Jess Pecoraro

NATIONAL ADVERTISING MANAGER Carla D’Agrosa, 0415 096 252, carla@citrusmedia.com.au PRODUCTION MANAGER Ian Scott

healthandthecity.com.au

belindakirkpatrick.com.au

Blake Worrall-Thompson PT and wellness coach

Kate Kendall yoga instructor

“Running !”

FINANCIAL CONTROLLER Stuart Harle PUBLISHER Steve Maidens

blakeworrallthompson.com

activeyogi.com.au

Yolande Herring kinesiologist

Dr Lissa Johnson psychologist

DIRECTOR Jim Flynn

Want to get in touch with the team? mail@womensfitness.com.au

liveinbalance.net.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

“Running at sunset.”

Kate Wood chiropractor

Ed’s LETTER

New wave

THIS MONTH, I QUIT MY DREAM JOB. Sounds ridic, right? Like, what kind of fool just up and leaves their dream job?!

The truth is, I’ve decided to take some of the advice that we’ve been dishing out in Women’s Fitness over the years (a fun-filled four years for me) – to just go for it.

If WF has taught me anything, it’s that having goals (and subsequently chasing them) is the backbone of life. And there’s nothing more frustrating to a purposedriven person than to have a dream sitting on the backburner getting real crispy while you make “But I don’t have tiiiiiime” excuses.

That was me! And this decision, to vacate the editor seat on *cough* the best magazine in the whole entire world, was a hard one. Because I love spreading our message. I love contributing something positive to the world. I love connecting with like-minded peeps. And I love the crew I’ve gotten to do all this with (here’s to my power team, past and present: Penny, Alissa, Nat,

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Alice, Jaymie, Jess Pec, Jess M, Brooke, KO, Bec, Jacqui, Kat, Carla, Whitney and Cynthia. I would have only been half a human in this job without them all).

Sometimes though, you have to gather up the lessons and the friendships and carry them to a new phase. Ultimately, life cycles aren’t meant to be forever – even the good ones! I’ve cycled my fair share of uphill and downhill paths (although I never did learn to ride a real bike here, did I…) and I’m finally ready and pumped to tackle the next one.

Thanks for reading my stories, and thanks to those who have taken the time to get in touch (I’m a hoarder who saves screenshots of every lovely message). This issue goes out to all the cheerleaders I’ve been lucky enough to collect along the journey, the readers and cover girls and experts and athletes who have inspired me to live a better life, the crazy adventures…

Gah, why does this feel like a breakup?!

For one last time, I’m going to bang on

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about how summer is the best thing ever invented – and if you agree, you should turn the page immediately to settle into the summer-inspired features, workouts, recipes and fashion we prepared earlier.

I look forward to joining you on the other side, as a reader of this awesome mag every month. But for now, enjoy the waves – of this impending summer and your own goals. Quite often, bumpy is so worth it.

Enjoy the issue!

Samera Kamaleddine, Editor Follow me: samerak Follow WF: womensfitnessmag

@womensfitnessau

@crowdsourced Let’s hang out together!

Tag #womensfitnessmag and #WFloves to show us how you’re reading Women’s Fitness…

UNDER THE SEA

@startpilates_sam

If you prefer to do your backbends underwater, follow @elenakalis, pronto.

From yoga poses among the stingrays to the best snorkelling spots in the Bahamas, she’s got your summer inspo sorted.

AS SEEN ON

INSTA Let Adelaide nutrition student @pheebsfoods nix your sweet tooth with her guilt-free choc raspberry cups and banana bread doughnuts.

PUPPY LOVE

@steph2d2

WINNING! Congrats, @steph2d2! You’ve won three packs of the @enrGIsustain snack bar, valued at $149.85, to keep you fuelled all summer long.

Don’t know which face filter to choose? According to recent research, puppy ears are the most popular pick.

r tch up with the team and fo ca to ag sm es tn sfi en m Follow us @wo a feel-good feed every day – promise! And we’re pretty great at keeping promises…

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WORDS JAYMIE HOOPER

CLEAN TREATS

@mcsassylass

WFONLINE

YOUR INBOX NEEDS SOME HUSTLE! And we send awesome emails.

Sign up to our weekly newsletter for health, fitness and wellness inspo you won’t want to unsubscribe from.

SIGN ME UP

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LiveFIT

WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

NEVER FORGET

Donate your clothes, they said. Give away your unread book collection, they said. Take anything you don’t use to your closest charity bin, they said, but there’s just one tiny problem: you kind of want to keep everything. While giving away your unused possessions sounds easy in theory, US researchers have discovered that the memories associated with certain items make it hard to say goodbye. Take a photo of your treasured goods, though, and you might not have such a hard time parting with them. According to the experts, snapping a pic of the object can help you retain its associated memory, plus see you donate up to 35 per cent more items to charity.

And since supporting charity can up your happy feels and decrease clutter, visit givenow.com.au and bust out the camera to help those in need.

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Quick

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

Keeping time

Fact: Money can buy happiness – and not just when it’s used to buy ice-cream. Researchers from the University of British Columbia have found that when people use their cash to purchase time (like paying the kid next door to mow their lawn), they’re happier than those who fork out for materialistic items.

And it’s not just the rich who benefit from buying themselves some extra minutes, either.

According to the study, people of various incomes reported having greater life satisfaction when they paid someone else to do their everyday chores (like the cooking and cleaning), so the next time you’re weighing up whether to buy a new flat screen or outsource the vacuuming, opt for the latter. You never know, you might actually have time to watch the TV if you do.

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Power up

Turbocharge your health with these body-loving supplements

ENERGISE Spatone 100% Natural Liquid Iron Supplement, $24.15, martinandpleasance.com

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DETOX Organic Apple Cider Vinegar 60 Capsules, $23.96, bodyscience.com.au @womensfitnessmag

@womensfitnessau

SOOTHE Purahealth Turmeric with Ginger & Black Pepper, $39, purahealth.com.au

LiveFIT

14,800,000

Good bytes

Use these handy apps to plan your next hassle-free adventure

Try this…

Almond dipping sauce

Coat your rice paper rolls in this delish dressing for a guilt-free flavour hit You’ll need… cup smooth almond butter 2 tbs brown rice vinegar 1 tbs sesame oil 2 tbs tamari 1 tsp minced ginger 1 tsp minced garlic 3 tsp honey 4 tbs lime juice

Mix all ingredients together until smooth, then serve with rice paper rolls or veggies.

GROCERY KING (free, iTunes & Google Play) Check when your local store is open, create shopping lists, save your receipts and collate your favourite recipes.

MULTI KITCHEN & COOKING TIMER (free, iTunes) Need a timer for the cake you’re baking and the pasta you’re boiling at the same time? Use this app to set up to six clocks on the same screen – and never burn your food again.

FOOD FIX UP ($4.49, iTunes & Google Play) Consider this your new go-to source for vegan, vegetarian and Paleo recipes. With 186 delicious dishes to choose from, plus wellness tips, it’s your one-way ticket to healthy living.

True colours

The number of Aussies who want to take a vacation Down Under.

Catch a glimpse of a guy (or girl) wearing red, and science says you’ll probably impersonate the heart-eye emoji. Choose to wear a shade of rouge yourself, though, and you’ll be head over heels for numero uno. Research published in the European Journal of Social Psychology found that when people wear red (in this case, a red T-shirt), they feel more attractive than those decked out in other colours. The next time you’re prepping for a hot date, give your LBD a miss and bust out your fave red frock instead. On the other hand, if you’re heading to a job interview, maybe skip the red (since it can come off as aggressive) and go with blue. Apparently blue tones (especially navy) can encourage feelings of confidence and loyalty, which are two qualities you defs want a potential employer to sense about you.

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Eyes on the prize Keep these fit brands on your fashion radar 1 LIVE THE PROCESS This LA-based activewear line is committed to crafting pieces that help you tap into your true self.

From basic body suits to monochrome crops and printed tights, they’ve got you covered. livetheprocess.com

Special touch

When was the last time you sent someone a birthday card? How about a Christmas or thank you card? If a new survey by Omnipoll is anything to go by, it’s been a while.

Although 67 per cent of Australians think that receiving a physical card would make them feel more special than a text or social post, only 51 per cent of us have actually sent one. Want to show your BFF you really care? Send them an eco-friendly card, like the ones from Botanical Paperworks (botanicalpaperworks.com). Not only will they appreciate the effort you went to, they’ll get a bunch of flowers out of it, too, since cards from Botanical Paperworks are plantable. Two birds, one environmentally-friendly stone.

2 TONE FITNESS APPAREL Specialists in comfy threads that can withstand whatever you throw at them, Tone Fitness Apparel can take you from the studio to brunch with zero fuss. tonefitnessapparel.com.au 3 MICHI Luxury sportswear brand MICHI mixes fashion (think lots of mesh and straps) with performance thanks to their breathable, moisture-wicking fabrics. michiny.com

Game on Next time you’re feeling overwhelmed

Sweet enough

Enjoy a glass of bubbles with your salmon or steak? Uh, you might want to nix that habit. According to US researchers, consuming a sugarsweetened drink with a high-protein meal may cause your body to store more fat. Scientists found that when people sipped on a sugary bevvy, their fat oxidation (the process that helps break down fat molecules) was reduced, and they were also more likely to crave salty foods after their meal. Since the sweet drinks upped the total energy of the meal and encouraged people to consume more kilojoules, you might want to stick to good old-fashioned H2O next time.

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at work, play a video game. Yes, we’re totally serious. According to a study published in the journal Human Factors, video games are an effective way to beat mental fatigue. During the study, researchers stressed out a bunch of volunteers and then gave them a five-minute break to sit quietly, take part in a guided relaxation activity or play a game called Sushi Cat ($0.99, iTunes & Google Play). While those who sat in silence felt less engaged with work and became more worried, those who tried the guided meditation felt less stressed – but it was the gamers who felt significantly better after their break.

Although it can be tempting to plough on through your work without taking time to recharge, spending a few minutes on something fun could help boost your motivation and get you back in the zone. Permission to try and beat your high score on Candy Crush = granted.

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LiveFIT

Healthy brew

Here’s a scary statistic: By 2030, Australian researchers say 65 million people will be living with Alzheimer’s disease. Want to change those numbers? Then boil the jug and sit down for a cuppa. After reviewing more than 100 studies on tea consumption, researchers found that people who sip on black, white and green tea have reduced risk of developing Alzheimer’s disease and diabetes. The scientists think that tea’s protective properties come from its stores of flavonoids, as they help reduce the brain’s levels of beta amyloid b (a type of protein associated with Alzheimer’s). Earl Grey, then?

Make stress work for you with these tips from author and stress expert Luke Mathers (stressteflon.com):

1 EMBRACE THE STRESS RESPONSE “Knots in the stomach, sweaty palms and a racing heartbeat are part of your body’s fight or flight response, but they’re also a sign you’re passionate about your work.

Reframe your stress response by changing it from ‘fight or flight’ to ‘excite and delight’ and you can use the energy from stress as a positive tool to ensure peak performance.

Do this, and that big presentation will be something you’re excited and challenged by rather than threatened by.”

2 CREATE YOUR OWN DEADLINES “Huge, complicated tasks are often overwhelming and can create toxic stress. Breaking big assignments into smaller, manageable tasks will help in two ways: First, it gives you a deadline for the small task that will keep you focused and fired up, and second, it gives you pride from ticking another thing off your list.”

Walk this way

Uh-oh, us Aussies might not be as healthy as we think we are.

Researchers from the University of Sydney have found that six in 10 Australians aren’t doing enough physical activity, and women are in fact the biggest offenders. Sound like you?

Don’t panic – if bootcamp and run club aren’t enough to light your fitness fire, purchase a pooch. According to a study in the Journal of Epidemiology and Community Health, dog owners are less sedentary overall and more likely to move during bad weather than those who don’t have a four-legged pal. Since owning a dog is a forever kind of thing, if you’re not ready to adopt a new friend, check out pawshake.com.au to find local pups in need of walking.

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Under the pump

3 CHALLENGE YOURSELF “Anyone who’s ever set foot in a gym will tell you that if you want to get better, you have to push yourself, which is stressful.

Sometimes you don’t know if you can lift that extra 5kg on your bench press, but you have to try if you’re going to improve, and the same rules apply to business.

To grow, you need to leave your comfort zone, so use stress as a short-term power booster.”

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LiveFIT

Culture club

Fit diary

Sign up, show up and sweat it out at one of these coming-soon events

BOOKMARK IT

KIC (kicgirls.com) Founded by Aussie models Steph Claire Smith and Laura Henshaw, the KIC monthly lifestyle program will make smashing your exercise and healthy eating goals a breeze.

ADD TO SHELF

The Art of Wellbeing by Meredith Gaston (Hardie Grant, $29.99) Whip out this nifty compilation of meditations, feel-good recipes and pretty illustrations the next time you need to find inner peace.

PRESS PLAY

The Edgy Veg Subscribe to this YouTube channel for delish vegan recipes (think dairy-free fondue and buffalo cauliflower wings) and a side serve of serious LOLs.

1-5 November

Noosa Triathlon Multi Sport Festival, Qld

Celebrate 35 years of the Noosa Triathlon.

Join the triathlon, perfect your freestyle in the Endura Run Swim Run or practise your backswing in the Noosa Tri Charity Golf game. ap.ironman.com

4-5 November

Act-Belong-Commit Augusta Adventure Fest, WA

Known as the biggest adventure race in the world, this course is nothing short of epic.

Test your willpower with an ocean paddle, run, mountain bike and team race through the coastal wilderness. rapidascent.com.au

TREAT YOUR EARS

Motivated by Mara Schiavocampo (free, iTunes) Join journalist Mara Schiavocampo on this podcast as she contemplates all things health, fitness and wellness alongside industry experts.

Head north from Adelaide to the picturesque town of Tea Tree Gully for three hours of rogaining madness. Team up with your mates to find hidden checkpoints, roam the local parks and put your navigational skills through the ringer. teatreegully.sa.gov.au

25/26 November The Doctor, WA

Why swim when you can kayak? Paddle from the gorgeous shores of Rottnest Island to the sand banks of Sorrento Beach.

Spanning 28km, this race offers up Insta-perfect views of the impressive West Australian coastline. oceanpaddler.com 22

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18 November

The Summit Survivor, Vic

Give your weekend some extra grit with this obstacle race. With 39 challenges spread out over 5km, you’ll have to leap, weave, duck and slide your way to the finish line. Once you complete the final leg, be sure to make a beeline for the afterparty. summitsurvivor.com.au

25-26 November

Adventurethon Demolish Clarence Valley, NSW

Zip through the forests of Clarence Valley in the mountain bike challenge, jump over boulders in the trail run or zip down the river in the paddle race. Whichever course you choose, prepare for a battle of willpower. adventurethon.com.au @womensfitnessau

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

4 November

Tea Tree Minigaine, SA

Why health is the (new) way to wealth This just in: being super fit can give your career the serious boost it needs

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LiveFIT TOMORROW, ALLY HAS AN IMPORTANT 9AM meeting at work. She sets her alarm for 5.30am. Why so early?

So she can cycle her 45-minute commute and make it to the gym for a 7am class, then be showered, dressed, fed and ready for business – all while the rest of us are enjoying two extra hours in bed.

A management consultant, Ally has been promoted twice since she started with the company less than two years ago. And, as well as working 40-plus hours a week, she fits in some form of exercise every day, whether it’s a class before work, a HIIT session at lunchtime or a run in the evening.

“Feeling fit helps keep me focused,” she says. “Even on a Friday night I’d rather meet friends at bootcamp than in the pub.”

This sort of schedule might sound extreme, but Ally’s no rare breed. These days, smart women are working as hard in the gym as they do in the boardroom, hiring trainers and splashing their cash on boutique studio classes. But what’s their motivation? Does being fit and strong keep you on top of your game at work? Is it necessary insurance against stress?

A marker of dedication that impresses bosses? Or are such people simply driven to succeed in all areas of their lives?

Peak performance

WORDS HANNAH EBELTHITE PHOTOGRAPHY GETTY IMAGES

According to a new book that shows you how to harness the trend, all these reasons hold true. The Wealthy Body in Business,

by Tim Bean and Anne Laing (Murdoch

Books, $24.99), is based around the idea that a healthy body equals a highperformance mind. The authors claim that following their fitness strategies will make you leaner, stronger, smarter, sharper, more confident and less stressed. And they encourage you to, “Drop the excuses and get in shape to maximise career success and financial reward.”

It’s a compelling argument. When the leading lights of the corporate world meet for the annual World Economic Forum in Davos, Switzerland, there’s an increasing focus on fitness. Posters around town encourage walking, and signposts indicate how many steps delegates can rack up on their fitness trackers if they head out to different destinations on foot.

Experts suggest it’s because the same discipline and drive it takes to stay fit or compete at sport is exactly what got those people to the top. Fitness manufacturer Technogym says corporations are getting wise to the benefits of a fit workforce, and providing equipment to offices is its fastest-growing market. “Exercise is one of the rules of the champion chief executive,” says Technogym founder Nerio Alessandri.

“If you’re not healthy, you don’t have a healthy mind, you don’t have creativity, you don’t have energy, and productivity goes down.” He’s so passionate about this theory that taking the lift is banned in his firm.

Many offices now have gyms and showers, offer health insurance with incentives for staying fit and are installing standing desks or fitballs as seats. There are also increasing numbers of corporate fitness challenges to sign up for – whether it’s step counting, tower climbing or team events for weekend warriors.

According to personal trainer and former Olympian Sarah Lindsay, what we want from fitness has changed in recent years. “It’s no longer about cardio and getting thin,” she explains. “Women want to look and feel strong. My clients are mainly wealthy city execs, and once they see the difference that strength training makes to their life, visiting us becomes an integral part of their working week.”

Lindsay believes fitness is key to business because when clients realise they’re capable of achieving anything, fitness-wise, they can transfer that to work. “Feeling strong gives you confidence,” she says. “It’s amazing to see the transformation in people. When someone’s at their peak fitness and strength, they hold themselves differently and they have self-belief, so others respond to them differently. And that’s an asset in the workplace.”

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So if you want to get ahead at work, swap sleep-ins and pub nights for workouts.

“It makes sense,” says psychologist and health researcher Dr Megan Arroll.

“Making time for exercise will benefit you whatever your goal – and you don’t have to be a high-flying high-earner. Your goal might be enjoying work more, feeling less stressed or being more creative.”

Maintaining the balance

What is important, however, is keeping things in perspective. Dr Arroll is used to seeing clients who’ve pushed themselves to the limit, mentally and physically, and are suffering from burnout. “When exercise is involved, I remind people that elite athletes have rest periods built into their training,” she says. “It’s also their full-time job and they have a team of people – nutritionists, physiotherapists, coaches – keeping them on top of their game. In most cases, they don’t also have a high-pressure, full-time job and busy home life. Doing too much can be as detrimental as too little. We all need to factor in rest and recovery.”

So how do you avoid the tipping point for burnout? Lindsay believes it’s important to follow a plan. “Don’t use every spare hour to train; be smart about it,” she says.

“Factor in rest days and eat right to fuel your workouts. I get clients to train three times a week and follow a nutrition plan, and that gets results. You get more out of training if you recover properly.”

Consider hiring a personal trainer – not necessarily for every workout, but to devise a realistic plan for you that fits around work commitments and keeps everything in your life in balance.

“Admittedly, balance and moderation can be hard for high-achievers,” says Dr Arroll. “So think variety. It doesn’t have to be a hardcore class every session. Mix in some mind-body activities, such as yoga and Tai Chi, or creative hobbies.”

Happiness coach Lydia Kimmerling agrees. “Before each workout, check in with how you’re feeling. If you’re anxious, for example, ask yourself, ‘Is this the best thing for me to do right now?’”

Sometimes, what’s most important is a good dose of downtime. “Our busy lives mean we’re losing our sense of social support,” says Kimmerling. “You might have mates at the gym, but a quick chat across the spin bikes isn’t the same as quality time with family or friends.”

So, take a week off now and then, or book a weekend away. Sometimes that’s just what you need to rejuvenate your fitness, career and wellbeing.

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Confidence Project (BODY)

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YOUR

LiveFIT

SUMMER-BODY

CONFIDENCE PLAN Not feeling your best? Discover your carefree self in time for the sun

IF THE THOUGHT OF BARING ALL IN A BIKINI FILLS YOU WITH DREAD, YOU’RE NOT ALONE. A US study recently revealed that 82 per cent of women feel pressured to slim down and, shockingly, only 10 per cent would “like” a photo of themselves in swimwear on social media. Just under half would even go so far as to remove the tag and request the photo be taken down.

So, because the best parts of summer – swimming, the feeling of sun on your skin, lazy days at the beach – are a lot more enjoyable when you’re feeling confident and happy, the following workshop is going to help you reclaim your feel-good factor. No kilojoule-restricted diets or hardcore exercise regimens in sight.

FIND YOUR HAPPY So, is there anything we can do about issues with body image? You bet there is!

Life coach Gemma McCrae points out that self-esteem is about how you perceive yourself. When your self-esteem is low, you tend to be critical of yourself and feel less able to tackle challenges.

“Confidence is about how you perceive your ability to do things,” says McCrae, adding that everyone is different, but low body confidence is generally caused by three factors. First, the expectation of how your body “should” look doesn’t match the reality. Second, if you’ve been told your body is imperfect in some way and, lastly, if a physical characteristic makes you feel self-conscious.

The good news is that both body confidence and low self-esteem can be improved. So if you’re feeling the onset of summer body anxiety, McCrae advises these nine simple steps that you can put into action to help rediscover your long-lost summer mojo:

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1 As soon as you feel the onset of a negative thought, stop and replace it with a positive affirmation.

2 Write a list of the things you excel in (or call a close friend to help you).

3 Surround yourself with positive people (who help you grow and make you feel good) and avoid “toxic” people in your life.

4 Fill your body with nutritious foods to make you feel good from the inside.

5 Try yoga or go for a brisk walk – both are proven to boost body image and mood.

6 Devise a list of what’s causing your issues and come up with a plan to improve them.

7 Write a list of the bits of your body you like best or get your friends to do it for you.

8 Do something you really enjoy. “If I’m feeling ‘blah’, I practise gratitude, then go and jump on my trampoline for 10 minutes!” says McCrae.

9 Stand in front of the mirror naked and tell yourself how wonderful you are. “It sounds ridiculous, but self-love really works,” she says.

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MAKE THE MOST OF YOUR SHAPE

Whether it’s a great pair of shoes or a new summer dress, countless studies show that the right outfit can boost your confidence, and great swimwear is no exception. Personal stylist Chantelle Znideric explains there are lots of styles and details to enhance and show off each body shape:

APPLE

Opt for swimwear that provides more structure.

■ Look for waist definition, wrap details and ruching on the waistline, or a centre panel that creates a slimming illusion using colour and/or print blocking.

■ If you prefer a bikini, look for tops that have wider straps or a halter neck.

■

PETITE

A bikini will ensure the best fit on smaller figures.

■ For a one-piece, a deep v-neckline will elongate your torso. Keyhole styles also have the same effect, as well as deep cut-out shapes.

■ Strong, bright colours have an unfussy overall look and will make you appear taller, as will contrasting bold vertical stripes.

■

TALL

High-neck swimwear styles are trending – get into the look.

■

■ Gravitate towards longer balconette bikini tops.

■ Choose briefs with a high waist or shorts that will shorten your torso.

ATHLETIC

A boyish figure suits most styles, but the most flattering details to look out for are frills or ruffles worn on your bust – these will create the illusion of extra cleavage.

■ Twisted bandeau styles create lift.

■ For one-pieces, try draped fabric and ruching around the tummy or even a belted style to emphasise your waist.

■

DON’T STRESS ABOUT TAKING THE NEXT SIZE UP – ULTIMATELY YOU WILL FEEL MORE COMFORTABLE!

PEAR

Flatter your lower body by steering away from frilly bottoms and any other details or embellishments that could potentially add volume.

■ Go for bold high-leg briefs that will lengthen your legs.

■ Tie-side briefs are a great addition to your summer capsule wardrobe, as they easily adjust to shape.

■

HOURGLASS

Think all-over colours and prints that keep your figure evenly balanced.

Plunging necklines are also flattering.

■ If you’re an hourglass with big boobs (DD or above), a bikini with a supportive top is essential.

■ Balconette bikini tops emphasise smaller boobs, while briefs that cover your tummy will show off your waist.

■

BEAT THE BLOAT

If you’ve worked hard getting toned for summer, feeling bloated can be frustrating.

“Bloating is thought to affect as many as one in three women,” says dietitian and gut-health specialist Dr Megan Rossi. “No one should accept ongoing gut symptoms.

If tummy bloating is affecting your quality of life, your first port of call should always be to see your GP, as digestive symptoms can occur with many conditions.”

Dr Rossi says there are things you can do to prevent the onset of bloating. “Chew your food well, watch portion sizes, drink plenty of water (around two litres a day) and cut back on trigger foods. De-stressing is another effective strategy [stress can affect your digestion] – especially for those with IBS.” So stress less!

Trigger foods can be different for everyone, but excess fruit, onions, garlic, beans and legumes are notorious for 28

bloating. So are low-kilojoule sweeteners, such as xylitol, sorbitol, mannitol and isomalt – so watch out for sugar-free mints and chewing gum.

Annoyingly, holidays or summer excess can be a prominent time for bloating.

“People can be more likely to overindulge in alcohol and rich or fatty foods that are known to trigger tummy issues,” says Dr Rossi. “Also when you’re out of your normal routine, bowel movements may become less frequent, which can contribute to bloating. To combat this, drink plenty of water, try not to skip meals and stay active.”

If you get bloated after a lunch or barbecue this summer, get up and start walking, suggests PT Harkirat Mahal.

“Try not to be completely sedentary after eating. Going for a 20-minute walk reduces the build-up of gases in the stomach and should aid digestion.”

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LiveFIT SUMMER BUG BEARS, SORTED Don’t let these get your confidence down…

BREAKOUTS If your spots get worse in the summer, dermatologist Dr Ross Perry says it could be due to increased production of sweat – probably combined with creamclogged pores. “Good exfoliating and cleansing will help.”

HEAT RASH According to Dr Perry, a heat rash is a mini immune response to sun and/or heat. “People who are prone to allergies are more likely to develop it. Prevention is very difficult but it’s certainly best to stay in the shade and use sun protection. Treatment often involves stopping exposure to the heat or sun, and antihistamines.”

BLISTERS “The combination of heat, swelling, rubbed skin and timing causes painful blisters,” says clinical podiatrist Emma Supple.

Prevention is better than cure, so Supple suggests avoiding overly tight shoes, wearing socks (where possible), moisturising (look for creams with urea) and allowing your feet to breathe! If your feet sweat a lot, try an antiperspirant.

WORDS BECKY FLETCHER PHOTOGRAPHY GETTY IMAGES

CELLULITE While there’s little evidence for creams, body brushing and gentle massage may help stimulate lymphatic circulation and improve the dispersion of fat, says consultant dermatologist Dr Emma Wedgeworth.

Love this? Search for more like it on womensfitness.com.au KEYWORDS: BODY CONFIDENCE

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ThinkFIT ON CALL

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Next time you need to concentrate on something, ditch your phone. Sure, you might promise yourself that you won’t look at it, but here’s the thing: your phone zaps your brainpower just by being in reach. Yes, even when it’s switched off. During a study by US researchers, a group of volunteers were asked to complete a series of tests that required maximum concentration and were told to leave their phone either on their desk, in their pocket or in another room. After the tests (which were designed to measure the volunteers’ ability to hold and process data), it was found that people who were physically separated from their phone performed significantly better. Although you might feel like you’re giving a task your full attention, if your phone is close by, the experts say your brain’s probably trying hard to not think about it, which ultimately distracts you. Working from home? Leave your phone inside and take your office outdoors.

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WELCOME TO NEVERLAND Let out your inner child to become a happier you

AT WHAT AGE DO WE STOP BEING KIDS and suddenly become grown-ups? Yup, it just crept up on us without warning. And since then, there’s an understanding that as adults we have to put all of our childlike tendencies to one side to make room for a more mature way of life.

But we don’t reckon it has to be that way – and neither does Laura Jane Williams, author of Ice Cream for Breakfast (Hodder & Stoughton, $39.99). When Williams found herself experiencing 32

burnout, reconnecting with her inner child helped her to find joy in life once again.

“I spent the whole of my twenties building up my writing career, but I didn’t take a break,” she says. “I pushed myself because I believed a passion isn’t ‘work’, and so I got diagnosed with low-level depression and anxiety. I knew things had to change.”

She decided to take a break to work as a nanny, and inspired by the spirit and enthusiasm of the kids in her care, Williams began living with more spontaneity, zest

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and positivity. Her book is full of these eye-opening revelations that will inspire you to rediscover your own inner child…

BE CHILDLIKE, NOT CHILDISH

Letting out your inner child doesn’t mean you have to start stealing other kids’ toys and throwing temper tantrums when you don’t get your way. There’s a big difference between embracing childlike qualities and @womensfitnessau

ThinkFIT “Kids haven’t learnt fear, yet, so there’s a vulnerability and an openness to what might be possible.” constantly overthink situations. We worry about hurting other people’s feelings or causing an inconvenience if we’re too honest. Kids, on the other hand, make decisions based on their gut. They’re not afraid to say what they think or when something has upset them. They know how to say no. When did it become so hard for us to admit how we’re really feeling? Your inner child wants you to openly show when you’re genuinely excited about something, to not be afraid to try new things and, most of all, to just be your awesome self.

WORDS SABRINA BARR PHOTOGRAPHY GETTY IMAGES

FIND JOY IN THE CHAOS

assuming undesirable childish traits.

Becoming a nanny made Williams realise the unique way in which children perceive the world, and how we could all take a leaf out of their books. “It was the three kids I looked after who slowly started to make me see how serious I’d been, and how there’s magic and self-kindness everywhere, if we only remember to look for it,” she says.

Take a moment to remember how you used to react to things when you were younger. As adults, so many of us

Life has drama and adversity – there’s no denying that. However, the attitude you adopt when faced with a challenge is entirely up to you. When something goes wrong, you can choose to respond in the way that society has conditioned you to do so as an adult, or you can find the silver lining and see where that takes you. Over the years, we’re taught to feel a certain way in response to specific situations, to fear that spider in the corner of the room or to be embarrassed by wearing brightly coloured tights. It’s time for us all to break away from the old status quo!

It would be such a shame to go through life regretting an opportunity that you didn’t take because you were too scared to do so at the time, right? For kids, climbing to the very top of the monkey bars isn’t terrifying, but an awesome adventure.

“Fear is a learnt experience, I reckon,” says Williams. “Kids haven’t learnt fear, yet, so there’s a vulnerability and an openness to what might be possible.” When you take away the element of fear and stop stressing about what could go wrong, you could just find yourself enjoying the crazy waves of life more than ever before.

LIVE IN THE PRESENT

Whatever happened to doing something simply for the sake of doing it? You don’t need to attach a justification to everything you do, to act solely in pursuit of an end result. When a child spends an afternoon creating a finger painting, it’s not because

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they’re planning on submitting it to the art gallery. They’re creating for the sake of creating, to have fun and to let their imaginations run wild. “As an adult, most things we do need to serve a purpose: work for a promotion, run to train for a race, sex in pursuit of orgasm… kids mess about, and that’s the point. The doing is the point, not the result,” explains Williams.

Life’s a journey and if you don’t start living in the now, you’re going to miss it.

Being present in the moment is a pretty valuable skill. It gives you the opportunity to really absorb your surroundings and to take a good hard look at your own basic needs. When trying to become the best possible version of yourself, making room for self-kindness is key. As you go about your everyday life, take a few moments to slow down, tune in to what’s going on around you and make every second count.

DREAM EVEN BIGGER

Downsizing your dreams isn’t an option here! If you have a dream you’ve been yearning for, dream even bigger. Give yourself the creative freedom to fantasise about the kind of life you wish you could live if you had absolutely no limitations.

When a kid says that their ultimate goal in life is to become a superhero, they don’t care how silly it sounds. They don the cape and go for it with every ounce of their being. Whatever it is that you want to achieve, throw on that superhero cape (literally, if you want, we won’t judge) and become the hero that you need to be in order to make it happen.

You might discover that the biggest obstacle preventing you from reaching your full potential is yourself. We let our insecurities and doubts take over and define who we are, when deep down we know that they’re dragging us down. “You have to want to be happy. You have to want to feel free,” says Williams. “So many of us continue to value our problems because it gives us an identity. But to be free, to exhale… it takes those labels away.” Treat yourself to the freedom of stepping out of your comfort zone, looking on the bright side of life and doing something as joyful as eating ice cream for breakfast. @womensfitnessau

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DO YOU HAVE mindful relationships?

Harnessing mindfulness techniques can help you foster successful connections – here’s how

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ThinkFIT MINDFULNESS ISN’T JUST ABOUT SITTING CROSS-LEGGED on a beach, humming to yourself as the sun sets. So much of it is about making small changes to your daily routine, learning how to respond coolly rather than react rashly to situations, and discovering how to empathise with others. This is exactly what Dr Richard Chambers and Margie Ulbrick tackle in their book Mindful Relationships (Exisle Publishing, $29.99) – the way mindfulness can teach you to create genuine connections with not only yourself, but also with others.

Dr Chambers is a clinical psychologist specialising in mindfulness-based therapies and an internationally recognised expert on the subject. Ulbrick is a collaborative family lawyer, relationship counsellor, psychotherapist and writer. Together, they have created the ultimate mindfulness guide, exploring the scientific effects of mindfulness on the brain, including how to use it to forge stronger relationships with the people around you. Staying calm and taking a moment to breathe deeply can be more beneficial than you might think…

WORDS SABRINA BARR PHOTOGRAPHY THINKSTOCK

BRAIN BOOST

Mindfulness has been scientifically proven to have a positive effect on your brain. The brain acts like a muscle, just like any other in the body – the more you practise using it, the more it will grow and the stronger it will become. When you exercise mindfulness, different parts of your brain are activated to work harder than usual.

Just behind your forehead you’ll find your prefrontal cortex, which is in charge of all your mental processes – including paying attention, thinking and reasoning, planning and problem-solving. It also plays a role in managing your emotions and helps you to restrain your impulses.

One aspect of mindfulness is being able to recognise when your attention has wandered and then gently bring it back without becoming irritated with yourself that it wandered in the first place. As the prefrontal cortex is in charge of your attention span, this exercise of bringing your attention back to the task at hand forms new connections in this part of the brain. The more you practise this mindful technique, the more your prefrontal cortex will strengthen and other executive functions – like your short-term memory, emotion regulation, planning and mental flexibility – will also improve.

BEAUTIFUL MINDS

Before you focus on using mindfulness to improve relationships with others, you need to first dedicate time and effort towards

your own mental wellbeing. Clearing thoughts, disconnecting from technology and taking a moment to reflect feels oddly alien to us, but we should have a better understanding of the way our minds work, why we think and act the way we do, as it’s the basis of why we humans are the most dominant species on the planet.

When it comes to gaining true peace of mind, Dr Chambers and Ulbrick recommend short, simple and surprisingly effective mindful exercises that you can try at any time. For example, the “Basic Mindfulness Meditation” encourages you to find somewhere comfortable to sit for just five minutes. Close your eyes and bring your attention to your body. Slowly, you’ll become increasingly aware of your posture, any tension in your muscles and your breathing. By closing your eyes and sitting still, you heighten your other senses and are able to centralise your focus. Your usual distractions, namely your phone, aren’t there to sidetrack you. By the time you open your eyes, you’ll feel more relaxed.

The stresses that were playing on your mind before your meditation break will have subsided, at least for long enough to calm your mind.

This exercise takes practise, as we’re hardwired to do a million things at once and it’s hard to allow ourselves those few minutes to shut off from the world, but once you’ve learnt how to use mindfulness to calm your mind, you can then start using it to create better connections with others.

MIND OVER MATTER Positive relationships don’t always come easily. This is where mindfulness can come in. With its focus on being fully present, compassionate and non-judgemental, the technique brings an emotional richness to your personal life, but it also works on a psychological level. Research shows that mindfulness strengthens a part of the brain (the anterior cingulate cortex) associated with cognitive flexibility, helping you see problems from a different perspective.

It also has a calming influence on the amygdala, the area of the brain that alerts you to perceived threat – both physical and emotional. The result? You’re less likely to be plagued with relationship insecurities.

Traditional mindfulness exercises such as focusing on your breath, becoming aware of your emotions and observing your thoughts will all benefit your relationships, but the following ‘RAIN’ exercise is especially helpful in gaining clarity about what you’re feeling. Adapted from the Buddhist practice known as Vipassana, it’ll also help you unravel the threads of your history impacting your current situation.

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So, the next time you find yourself in an emotionally challenging situation with your S.O, give RAIN a red-hot go…

R: RECOGNISE The first step to understanding conflict in a relationship is to be aware of what you’re bringing to the interaction – and there may be several layers to your experience. For example, if your partner expects more than you can give, you may feel guilty for not meeting their wishes, while also resenting them for making what you believe are unreasonable demands. Perhaps you also feel hurt that nothing you do seems good enough, yet also feel compassion towards yourself for trying so hard. Notice your feelings and name them – “I feel pressured” or “I feel misunderstood”, for example.

Also, be aware of thoughts that arise, such as, “Maybe I’m just being selfish” or “He/ she always expects more and never sees my point of view”.

A: ACCEPT Next, work on accepting what you’re feeling and thinking. This can be tough, as most of us have been taught that there are certain thoughts and emotions we shouldn’t express, or indeed, feel. Allow yourself to feel the emotions you’re feeling today.

No thought or feeling is “wrong”. Even unwanted or unpleasant emotions help you better understand yourself.

I: INVESTIGATE Then, put aside thoughts of who’s to blame or what you want to do about the situation.

Delve deeper into what you’re experiencing – ask yourself if you can sense the emotion in your body, or if you’ve ever felt this way before. Using the example above, you might remember that someone else in your life also expected more of you than you felt able to give. Or that guilt is an emotion you regularly feel.

N: NON-IDENTIFICATION Acknowledge that a certain feeling (say, rejection) is present, but don’t let it define you. So you’re not a person who has been rejected, but someone who has experienced the emotion of rejection. This can be liberating and can bring a calmer, wiser way of relating to people you’re in conflict with.

This use of mindfulness can apply to all relationships, not just romantic ones. You’ll find that by instilling mindfulness into your life, your relationships with your friends, co-workers and family will generally improve. Everyone around you will feed off your positive energy and in turn, will feel better about themselves. It’s a win-win.

Love this? Search for more like it on womensfitness.com.au KEYWORDS: MINDFULNESS ADVICE @womensfitnessau

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Studio PP is a complete health and fitness destination, with a contempory approach to Pilates and functional fitness.

We believe in performance from the inside out and celebrate our clients being the best version of themselves on and off the mat.

Melbourne’s only studio with a complete offering - Pilates, Yoga, Barre, Boxing, HIIT, Spin and Personal Training.

At Studio PP, function and form come together in a luxe space designed to inspire, motivate, challenge and nurture a balanced body and mind.

7 Almeida Crescent, South Yarra VIC 3141 P 0477 707 778 E reception@studiopp.com.au

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ThinkFIT

W HA T ’ S YO U R # LI F E M O T TO ?

Embrace change -

it’s the only constant in life

AS TOLD TO JAYMIE HOOPER

Billabong surfing pro Laura Enever, 25, likes to go with the flow I FELL IN LOVE WITH SURFING WHEN I WAS 10 YEARS OLD and I never thought it would become my career.

I still pinch myself every day that I get to ride waves and travel the world for a living, but that doesn’t mean it has come easy.

There was a moment after my third year on the World Surf League Women’s Championship Tour that I felt pretty burnt out and didn’t want to surf for over a month. I just felt like I really needed a break from surfing altogether, which sucked because it was always the thing that made me happy. I turned that around quick smart, though, and promised to always keep things fun, so I’ve got such a good on-and-off switch now.

My career is one crazy, beautiful rollercoaster, although competing in the world tour and staying in the top 10 can be challenging. This is my seventh year on the Championship Tour and I’m still constantly learning, developing and growing. I get my trainer to push me in the gym (that’s his job and it works!), but when it comes to surfing, I just try to jump in the ocean no matter what it’s like. The water wakes me up and it always feels amazing.

In the lead-up to an event, I surf every day, spend three days a week at the gym, do some stretching or Pilates and walk my dog. And at the end of each season, I remember that a result or ranking doesn’t define me as a person.

I did hurt my knee on the Big Wave Tour, which was a bummer, but it’s something I definitely don’t regret doing.

I’ve had my fair share of injuries over the years but they only make me want to get stronger. The hardest part was building up

“When I’m riding big waves, time slows down and I truly feel like there’s no other thing I should be doing.”

I look at surfing as my passion first and my job second, but I’d have to say one of my career highlights would be winning the World Junior Titles at my home beach in Sydney back in 2010. It was such a special win in front of all my friends and family, and my other highlight would have to be competing in the World Surf League’s Big Wave event in Hawaii last year. It was the best experience of my life and has truly lit a fire in me. I love the challenge and the rush. It’s hard to explain, but when I’m riding big waves, time slows down and I truly feel like there’s no other thing I should be doing. I’m excited for more.

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my confidence when I got back in the water – it takes a while to be surfing at your best again!

I’ve had my ups and downs and worked really hard to be where I am, and because I’m very passionate about supporting the next generation, I’m currently working on some cool projects to enrich, encourage and give back to the younger girls coming through. It’s so important for women to support each other in anything they do in life, and through all the wins and losses I’ve had, I never wanted the serious side of competing to ruin my love for simply riding waves – so stay tuned! @womensfitnessau

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ThinkFIT

MONTH OF mantras Looking for some daily inspo? These mini motivational hits will do the trick. Cut them out and stick them around your home or work

1

2

Program for

SUCCESS

6

3

Namastay POSITIVE 11

8

BLOOM,

BABY, BLOOM 12

FAILURE IS A BRUISE NOT A TATTOO

16

GREATER THINGS ARE STILL TO BE DONE

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COMPILED BY SAMERA KAMALEDDINE

Today I will love myself enough to exercise

18

Think less,

27

28

GET SHIT DONE

Kindness IS SO GANGSTER

Today is wild and it is yours

watch it grow

Broken crayons still colour 25

Be you,

CREATE OPPORTUNITY 29

Plant a seed and

Stay determined.

Okay?

20

24 Let it all go.

See what stays

Never forget the lesson

15

19

23

’CAUSE YOU GOTTA HAVE FAITH

Do it with passion or not at all

The mind is everything

do more

I will get there 10

14

Choose peace over worry

APPRECIATE EVERYTHING

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ATTITUDE DETERMINES DIRECTION

PERSEVERANCE IS POWER

EXPECT NOTHING,

Make yourself a priority

5

9

13

17

21

Dream with your eyes open

Hey, everything will be okay 7

4

not them 30

OPTIMISM LOOKS GOOD ON YOU

YOU CAN CHANGE THE WORLD, GIRL

oves on Instagram to show Fl #W g ta sh ha e th se U !

Spread the love around us all the different ways you’ve gotten creative with these little messages. womensfitness.com.au

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BeFIT

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

INNER STRENGTH

Feeling good (and bad) about your body is a cycle. One minute you’re walking around like the next incarnation of Beyoncé, and the next you’re wondering why you’d even bother working out because you’re clearly unfit and beyond help. The next time you’re tempted to fall off the exercise wagon, though, push yourself to move for just 30 minutes. It’s achievable, quick, and if Canadian researchers have anything to say about it, you’ll feel more empowered once you’re done. After asking a group of women to either read a book or work out for half an hour, scientists found that women who got their sweat on felt a whole lot better about their bodies once they were done. The women also felt stronger for at least 20 minutes post-sweat sesh, so not only will your speedy HIIT circuit help you love your body more, it might also be the inspo you need to pump out an extra burpee or two. Yeah, you’re right, nothing’s ever going to make us that keen, but a girl can dream…

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BIKINI BODY

blitz

FORGET ENDLESS ABS EXERCISES, beach-goers. Mix your sensible eating habits with these stomach-sculpting circuits that combine full-body, fatburning exercise with tummy toners to get you feeling confident, lean and ready to hit the sand in your two-piece.

Bring on a sizzling summer!

HOW TO DO IT: Perform each move in the circuit for 45 seconds with 15 seconds of rest in between.

Repeat the circuit for a total of three to five sets depending on your level. Then perform the recommended sets and reps of circuit 2 for your level, taking rest when you need it.

YOU’LL NEED: Bench, barbell, stability ball

Startin g ou 3 x 1 0 r t? eps N e ed a challen 3 x 16 r e g e ? p Going p s r o?

3 x 20 r eps

The feel-good workout for summer

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CIRCUIT 1: Fat burning

1JUMP LUNGE

GREAT FOR: GLUTES, LEGS, CORE Technique ■ Start in a lunge position with both knees at a 90-degree angle, back knee just above the floor.

■ Jump up as high as you can, extending both legs and switching them in the air so your back leg is now in front and vice versa.

■ Land softly in the lunge position and repeat on the opposite side for the next rep.

Ke ep your torso uprig ht and sh oulders square

2BOX JUMP

GREAT FOR: GLUTES, LEGS, CORE Technique ■ Stand with a box or deck in front of you.

■ Jump up onto the box and land softly.

■ Jump or step back to the start and repeat.

up as you Bring your k ne es ing the box jump to avoid clipp wit h your fe et

3CLEAN AND PRESS

GREAT FOR: GLUTES, HAMSTRINGS, CORE, BACK, SHOULDERS, ARMS under the barbell, bending your knees to Technique ■ Holding a barbell in front of your thighs, dip your body lower in order to do so.

■ Extend your body and arms to press bend your legs, then extend your legs and the barbell up overhead. row the barbell up towards your chin.

■ Rotate your grip to drop your elbows ■ Reverse the movement and repeat.

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Ke ep the movement smoot h and cont rolled

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4 BURPEE

GREAT FOR: GLUTES, LEGS, CORE Technique immediately jump them back to ■ Crouch down to place your hands the start.

■ Jump up as high as you can, then on the floor by your feet.

■ Jump your feet back to bring your land softly and go straight into body into a high plank position, then another rep.

CIRCUIT 2: Tummy toning

Keep your core and bac k strong in plank position

EXTENSION 1 PLANK

GREAT FOR: CORE, STOMACH Technique ■ Start in plank position with your forearms on a stability ball, keeping your hips in line with the rest of your body.

■ Nudge the ball out as far as is comfortable, then immediately return to the start.

■ Repeat in a rapid, fluid motion.

Keep your sh oulder blade s eng ag ed an d ensure you don’ t hu nc h

2 MODIFIED V-SIT

GREAT FOR: STOMACH, CORE and lower body to bring your knees Technique ■ Lie on your back with your legs and chest to meet at the top of extended and arms out to the side. the movement.

■ Dynamically crunch your upper ■ Lower and repeat.

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Try not to let your leg s and upper back completely touch the floor before crunching back up

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3 PLANK ROTATION

GREAT FOR: CORE, SIDES straight up towards the ceiling, Technique ■ Start in a plank position with rotating your shoulders your hands under shoulders, with you.

■ Return to the start and arms extended.

■ Keeping your body in a repeat on the opposite side straight line, reach one hand to complete one rep.

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4 STABILITY BALL ROLL-IN

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; GETTY IMAGES

GREAT FOR: STOMACH, CORE your hands).

Technique ■ Start in a plank position on your ■ Then extend your legs to push hands, with your feet on a stability ball. the ball back to the start.

■ Roll the stability ball inwards (towards ■ Repeat.

Don’t let your lower bac k overarc h when you exten d your body

Tummy time

Ramp up your summer training with these slimming hacks 1 DON’T GO TOO LOW If you restrict kilojoules drastically, your body will not be able to build enough lean muscle. Low muscle mass means a slower metabolism, and less fat-burning potential. So be sure to nourish yourself well.

2 EAT ENOUGH GOOD FAT Avocados, oily fish and nuts all contain good fats – essential for keeping the body’s fat-burning cogs turning, keeping you full and giving you energy to work out. Try avo on toast for brekkie or pack almonds as a snack.

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3 TRAIN FROM HEAD TO TOE Targeting the larger muscle groups in the upper body, bum and legs is a must when it comes to getting your tummy looking tight. So don’t be tempted to just do core work and ditch the rest of your workout! @womensfitnessau

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Head for the hills Here’s how a small incline could boost your running prowess

HATE RUNNING UPHILL? WE DON’T WANT TO BE the bearer of bad news, but if you avoid hill training, you’ll never maximise your running ability.

“Hills build speed, strength and endurance, helping runners recover well from other training sessions and also encouraging better running technique,” explains running coach Andy Baddeley. “If you can sprint uphill – which necessitates a high knee lift, exaggerated arm drive and dorsiflexion (pulling your toes up behind you to shin-level when your foot is in the air) – you’ll have better form and, ultimately, be faster on that flat ground.”

According to research in the International Journal of Sports Physiology and Performance, six weeks of highintensity uphill interval running not only improves running economy (or how efficiently people run), but also makes runners two per cent faster over 5km. Hill running is a great way to build a shapely lower half, too – data reveals exercisers make greater use of their quads, calves and butt muscles when running uphill, compared to when running on flat ground.

Mental matters

Loops around the block. Park circuits during lunch hour. Who hasn’t persevered through these dull running sessions? And that, running friends, is why hills are such a natural revelation. “Adding a few hills into your training route is an easy way to break up the monotony of a steady run or road intervals,” confirms Baddeley. “It will really keep you feeling motivated.”

He adds that striding on hills can also be a great way to improve your mental strength. “It can be a very powerful psychological tool. If you can complete a hill effort, turn around and head back uphill 46

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BeFIT before you feel ready, you’ll realise that, even when you’re tired, you can run hard.”

And while running up and down your local hill might still make you yawn, it’s a pretty practical way to train. Why? Because this kind of workout can be performed in a set location, minimising the time spent training at a lower intensity and maximising on high-intensity, fat-burning efforts.

Total technique

To harness all of the benefits of hill training, be sure to run with good form. “A common mistake runners make is choosing a hill that’s too steep or rough, which means running with poor technique,” says Baddeley. “Find a hill with a good surface – you don’t want to be worrying about where you’re putting your feet – and that has sections with varying gradients. I find it effective to use a hill with a flatter section at the start to help build momentum.”

Follow these form tips from Baddeley to get all the technical skills right: ■ Lean forward from your ankles, instead of from your waist. You want to aim your body slightly towards the hill you’re climbing.

■ Remember to slow it down. Work on pushing yourself off from the ground and driving your legs uphill with proper technique before going for all-out speed.

■ Look ahead. Hunching forward and looking at your feet could limit how much air you allow into your lungs.

■ Move your legs quickly. The goal should be to have a higher cadence (steps per minute) than you’d have on flat ground.

■ Use your arms! If you move your arms, your legs will follow, so don’t forget to use them to power your body uphill.

WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK

Smart sessions

Science confirms it – hill training could make a serious difference to your PB running times. Try adding these sessions to your weekly routine, aiming to train on hills once or twice a week: 1 KENYAN HILLS: These are a good way to test your downhill running ability.

Named after the training done by Kenya’s athletes, Kenyan Hills involves running up and down the hill at the same pace (think: two minutes up, two minutes down). Just find a quiet road or off-road hill and run repeats of varying lengths. Hold back slightly on the uphill to enable you to run back down at an even speed. Given you don’t slow down on the downhill, your heart rate will stay elevated the entire workout.

2 OFF-ROAD ROUTES: Take your training off-road and map a hilly route on footpaths and park trails. The undulated surface of the trail will recruit a host of small stabilising muscles that road running womensfitness.com.au

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doesn’t require, plus rolling ground demands that you use balancing skills which really hone your core. Grab a pair of grippy trainers and run the route at a steady pace – even when you’re running up a hill – from start to finish.

3 THRESHOLD REPS: Combine hill repetitions with threshold efforts (these are sustained aerobic efforts done at a moderate but constant pace) to really test your endurance. Try running for 10 minutes on flat ground at a steady pace. Next, recover for three minutes. Finally, run five lots of 45-second hills, jogging back down.

Then repeat the whole thing once more.

The second round will be super tough, as you’re running on tired legs.

FAST WORKOUTS

Want to train more often but don’t have time? Hill repeats are an awesome workout to add to your time-pressed training arsenal. In the book Trail Running from Start to Finish (Bloomsbury Publishing, $35), author Graeme Hilditch describes how to train on undulating ground. First up, improve your aerobic fitness – hill running is hard, so it’s essential to spend time running regularly and steadily on hill routes. Then it’s time to progressively increase your fitness by making the runs faster or choosing more demanding routes. Give these smart sessions a go: Short and sharp hills

■ Perform 10-15 x 45-60-

second fast-paced intervals up the hill, walking down the slope. Repeat straight away.

■ Look to build the repetitions up to 20 and/or include a set of 10-15 push-ups at the bottom of the hill before you begin the next interval.

Short and steady hills

■ Perform 6-8 x 5-minute

steady runs up a hill, jogging down in between. Repeat.

■ Aim to increase to 10-12 intervals.

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Beat it Get your body moving to this upbeat workout

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HOW TO DO IT: Perform each move for the time allocated before moving on to the next.

After a full circuit, rest for 60 seconds. Repeat the circuit as many times as you can until the full 15, 30 or 45 minutes are up, dependent on your level.

YOU’LL NEED: Box/bench, dumbbell, resistance band

BeFIT

1

RESISTANCE BAND HIP EXTENSION

Startin g ou t 15 mins ?

N e ed a challen 30 mins ge?

Going p r o?

45 mins

GREAT FOR: BOTTOM, REAR THIGHS and place the middle of the Technique ■ Start on all fours with your knees resistance band around that foot.

■ Lift your knee and push your foot under your hips and hands under out behind you to extend your leg. your shoulders. Hold the end of a ■ Repeat for 30 seconds then resistance band in each hand.

■ Bring one foot slightly forward switch legs.

k Keep a flat bac h rc and don’t overa your lower back

2SIDE HIGH-KICK

GREAT FOR: BOTTOM, THIGHS ■ Kick both legs out to make Technique ■ Start on your side with your a 90-degree angle between legs outstretched, resting on your body and legs.

■ Bring both legs back toward your left arm to support your your chest and repeat this upper body.

■ Bend both knees to bring your movement for 30 seconds, legs toward you. then switch sides.

3CRUNCH

GREAT FOR: STOMACH Technique shoulders a few inches ■ Lie on your back, hands off the ground.

■ Slowly return to the by your temples and legs starting position, keeping bent, feet flat on the floor.

■ Squeeze your abs to lift your abs engaged, and your upper back and repeat for 30 seconds.

on the g round Keep your hips your body up and don’t swing

4 SINGLE-LEG DEADLIFT WITH ROW GREAT FOR: REAR THIGHS, BOTTOM, BACK lifting your left leg up behind Technique ■ Holding a dumbbell in your you and lowering the dumbbell left hand, shift your weight onto towards the floor.

■ Pull the dumbbell up toward your right foot.

■ Hinge forward at your hips, the side of your body in a

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rowing movement.

Lower the dumbbell and return to the start.

■ Repeat this movement for 30 seconds, then switch sides.

■

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BeFIT

5

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RESISTANCE BAND LATERAL STEP

GREAT FOR: BOTTOM Technique ■ Tie the ends of a resistance band together or use a mini band. Place the band around your ankles, so it’s taut when standing hip-width apart.

Moving from your hips, step one foot to the side.

Hold for 1 second then step back to the starting position.

■ Repeat on the other side.

Alternate legs for 1 minute.

■

e T he tig hter th r e band, the hard it is

6 STEP-UP WITH HOP

GREAT FOR: THIGHS, BOTTOM, CORE Technique of the move, left knee high.

■ Stand with a box or bench in ■ Step back down to the floor front of you. with your left leg first, then ■ Lift your right foot and step your right leg.

■ Repeat for 30 seconds, then onto the box.

■ As you do so, lift your left leg, switch sides. but don’t let it touch the box.

■ Swing your left leg in front.

■ Take a small hop at the top

Keep your body uprig ht when lunging

GREAT FOR: STOMACH, CORE Technique ■ Sit upright with your knees tucked into your chest, your feet off the floor and your hands on the ground behind you to support your body.

■ Extend your legs out in front of you as you lower your upper body back toward the floor.

■ Crunch back to the start and repeat for 30 seconds.

8 BOX CROSSOVER

GREAT FOR: BOTTOM, THIGHS Technique step back onto the box.

■ Stand to the right, behind ■ Step down quickly on the the box/bench. other side.

■ Lift your right leg, cross it ■ Repeat for 1 minute. over your left and step onto the box, then step down Don’t hunch your upper quickly on the other side. back. Keep a good ■ Immediately lift your left leg posture throug hout and, crossing over your right,

s off the Tak e your hand is floor to mak e th g more challengin

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WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; THINKSTOCK

7 V-UP

TRAIN LIKE A

Put your best foot forward with this pro workout

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BeFIT IF ANY INSTAGRAM ACCOUNT IS GOING to give you #lifegoals, it’s Danielle Peazer’s.

Professional dancer, jetsetter and proud owner of a bangin’ bod, Danielle has taken all her dancing know-how and turned it into the 12-Week Body Plan – a downloadable fitness and recipe plan

designed to get you fit, strong and toned, just like a dancer. But you don’t have to hit download just yet, ’cause we’ve got a taster from Danielle here with a full-body workout based on the plan’s routines. Step to it!

HOW TO DO IT: For each superset,

alternate 20 seconds of each move going as hard as you can, with 10 seconds’ rest in between until you’ve performed each move four times. Rest for one minute then begin the next superset.

YOU’LL NEED: Stability ball, 2 x dumbbells, medicine ball or kettlebell

SUPERSET 1: Lower body

1SQUAT JUMP

GREAT FOR: GLUTES, QUADS Technique ■ Bend at your knees and hips to lower your bottom out behind you as low as possible.

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

■ Land softly and repeat.

ng Ke ep your knee s trac ki he els over your toe s and your plante d as you squat

2 HAMSTRING CURL

GREAT FOR: HAMSTRINGS, GLUTES, CORE Technique to your neck.

■ Lie with your feet on a ■ Bend your legs to pull stability ball, arms on the the stability ball towards floor for support. your bottom.

■ Lift your hips up towards ■ Reverse the movement, the ceiling to create a then return to the straight line from your feet beginning and repeat.

don’t Ke ep your hips hig h but k bac overarc h your lower

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SUPERSET 2: Upper body

1 WIDE PUSH-UP

GREAT FOR: CHEST, TRICEPS, CORE to the floor, keeping your body Technique ■ Start in plank position with your in a straight line throughout.

■ Push back up to the start and hands wide.

■ Bend your arms to lower your chest repeat.

BENT-OVER 2 ROW

flat bu t wit h Ke ep your bac k roug hout a natural arc h th

Technique ■ Keeping a bend in your knees, hinge at your hips so that your upper body is at a 45-degree angle from the floor, holding a dumbbell in each hand with arms extended towards the floor.

■ Squeeze your shoulder blades together as you row the dumbbells up towards your sides.

■ Slowly lower and repeat.

SUPERSET 4: Abs & core

1

STABILITY BALL ROLL-IN GREAT FOR: CORE, STOMACH

Technique ■ Start in plank position on your hands, with your feet resting on a stability ball.

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■ Roll the stability ball forward towards your hands.

■ Extend your legs back to the start and repeat.

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When your body is in plank, eng age your core to protect your lower bac k

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SUPERSET 3: Full body

1BURPEE

Keep the core tig ht to prevent the lower back from overarching when in plank position

GREAT FOR: GLUTES, QUADS, HAMSTRINGS, CORE Technique immediately jump them back ■ Crouch down to place your hands to the start.

■ Jump up as high as you can, on the floor by your feet.

■ Jump your feet back to bring your then land softly and go straight body into a plank position, then into another rep.

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2LUNGE WITH ROTATION

GREAT FOR: QUADS, GLUTES, SIDES, CORE ■ Twist your upper body to the Technique ■ Holding a weight in front of side of your front leg, bringing your chest, take a large step the weight toward your hip.

■ Push back up to the start and forwards and bend both knees to repeat on the opposite side. about 90 degrees with your back Alternate sides for each rep. knee just above the floor.

Stay on track

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; GETTY IMAGES

…With Danielle’s top tips

2 RUSSIAN TWIST GREAT FOR: CORE, SIDES Technique ■ Sit with feet off the floor and upper body slightly reclined, holding a kettlebell in front of your chest.

“Keep your workout routine exciting by switching it up. There are so many ways to exercise so give something new a go to keep yourself motivated.”

#1

■ Twist your upper body to bring the ball towards the floor, then twist the other way, reversing the movement.

■ Repeat fl uidly.

“If you’re struggling to find motivation, get a friend involved.

Working out with a friend can help push you further and also makes exercise a social thing.”

#2

“Remember that your workout is for you and no one else. Focus on pushing your body to its limits rather than the limits of others around you.”

#3

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TotalTONE-UP Meet the pair who set up a multimillion-dollar women-focused fitness community – and get a taste of their workout style

CALIFORNIA GIRLS KARENA DAWN AND KATRINA SCOTT – aka founders of the Tone It Up membership program – deliver workouts that do so much more than just help you, well, tone it up. Their healthy lifestyles are never lacking in inspiration, motivation and fun and they approach fitness with a heaped dose of wellbeing. So how do they stay so focused without losing sight of the importance of balance? We find out…

HOW DID YOU FIND FITNESS? Katrina: I fell in love with fitness in the sixth grade. I was overweight as a child, so when my father asked me what I wanted as a gift at age 12, I told him I wanted a treadmill! My parents were very supportive and created a fully-equipped home gym.

I started running and joined the fitness team, and I eventually turned my hobby into a career by going to college to study health science.

Karena: I first fell in love with sports and fitness growing up. I watched my mum do Jane Fonda workouts and I did my first half marathon with my dad when I was 12 years old. I later rediscovered that love of racing and became a triathlete. Fitness has got me through a lot of ups and downs in my life and has always been an anchor for me.

WHAT INSPIRED YOU TO CREATE TONE IT UP? Karena: Seven years ago, we met at the gym on a Friday night and quickly began hanging out. We started going on long 56

BeFIT walks and talking about our goals and dreams, and we realised that we both wanted to start a community that brings women together. From the very beginning, Tone It Up was about social fitness and connecting with others based on a shared passion for a healthy lifestyle.

Katrina: We have achieved so much since starting Tone It Up! We’ve grown our team and expanded our business to include a protein business, apparel, equipment, beauty and more. But the core of the brand remains constant: to support women and help them lead their best lives.

DOES CALIFORNIA INFLUENCE YOUR HEALTHY LIFESTYLE? Karena: Living in California makes it so easy and fun to lead a healthy lifestyle! We love to go for a run or a long stroll by the beach. We’re also lucky to have access to some of the most amazing fresh produce.

We have a local farmers’ market by our office, so we can go and pick up fresh, seasonal ingredients.

WHAT MOTIVATES YOU GUYS TO TRAIN? Katrina: Our Tone It Up team! Whenever we’re having an off day or don’t feel like working out, we just go on Instagram and scroll through the hashtag #TIUteam. We see millions of strong, beautiful women in our community completing their workouts and checking in with us, and that always inspires us!

Karena: Exercise give us a boost of energy and alertness when we need to push through a busy day. It also helps us get a more restful sleep. And the benefits aren’t just physical! Working out helps us release stress and feel much happier and more confident. Exercise gives you the power you need to be on top of your game in every aspect of your life!

HOW DO YOU STAY FIT WHEN YOUR SCHEDULE IS CHAOTIC? Karena: We like to do our workouts first thing in the morning before things get too hectic. It’s our “me time” when we prioritise ourselves. That way, we don’t get sidetracked with distractions and we’re ready for whatever comes along in the day.

YOUR GO-TO WORKOUT WHEN YOU’RE PUSHED FOR TIME? Katrina: When we’re crunched for time, any of our total-body and high-intensity interval training routines are perfect. They work multiple muscle groups at the same time and boost metabolism, so you’ll continue to burn kilojoules long after the workout ends.

WHAT ABOUT WHEN YOU NEED TO LIFT YOUR MOOD? Katrina: We love going to hot yoga classes together. We get to sweat it out, release feel-good endorphins, and spend quality time together, which instantly lifts our mood.

THE MOST IMPORTANT FITNESS LESSON YOU’VE LEARNT IS...

Karena: In order to live your best life, you need to take care of yourself first. We are able to be our best selves, and therefore better friends, partners and co-workers, when we are healthy.

TOP FIVE MOVES FOR A FLAT STOMACH? Karena: We love plank hip dips, exercise ball roll-outs, mountain climbers, starfish crunches and tilts.

AND FOR A GREAT BUTT? Karena: Deadlifts! Deadlifts are our absolute fave when it comes to forming a round tush. We also love bridge booty dips, deep squats, laying side-leg abduction (for the outer bum) and donkey kicks.

DO YOU HAVE A FAVOURITE MOTIVATIONAL QUOTE? Karena: Our Tone It Up slogan: “You’ll never regret a workout!”

Katrina: “At first they’ll ask why you’re doing it, later they’ll ask how you did it.”

WHAT ARE YOUR TOP TIPS FOR STAYING MOTIVATED? Katrina: Find your tribe! Our #TIUteam is always motivating each other and cheering each other on. And plan a workout date with a girlfriend. You’re more likely to show up and push yourself if you have a friend by your side.

Karena: We both love keeping a journal where we write down our goals and record our workouts and meals. Putting words on paper is so incredibly powerful, and it helps keep you honest. Plus, it’s so rewarding to look back at your previous goals and see what you’ve achieved.

IF YOUR CONFIDENCE IS LOW, HOW DO YOU BOOST IT? Karena: We all have our days when we’re not feeling our best. On those days, we suggest putting on a favourite outfit that makes you feel like a total boss! It may seem small and trivial, but the right clothes

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can instantly boost your confidence and make you feel like the gorgeous, strong woman that you are.

HOW DO YOU APPROACH HEALTHY EATING? Karena: We approach healthy eating as a lifestyle. Our philosophy is to eat lean, clean and green, which means making sure our meals are filled with whole, unprocessed foods, such as lean proteins, healthy fats and tons of greens! Our Tone It Up Nutrition Plan was built on these principles, and they help us feel lean and energised.

WHAT’S YOUR ULTIMATE CHEATDAY MEAL? Katrina: You’ll actually never hear us say the word “cheat” because when our girls want to indulge, we don’t want them to feel like they’re cheating or doing something wrong. Instead, you’re enjoying your life.

I like to go out for ice-cream with my girlfriends. We walk to get it and make it a special outing!

Karena: If you’re going out on a date night and you want pasta, you’re not cheating – you’re living. And you just bounce back the next day. That’s why Tone It Up is a lifestyle. For date nights I love a good cheese plate!

ANY TRICKS FOR DEALING WITH FOOD CRAVINGS? Katrina: When we’re craving something sweet, we love to reach for coconut water.

It’s hydrating and satisfies our sweet tooth.

Karena: And as we said, our approach is all about balance. Like most women, we love the occasional glass of wine or piece of chocolate – and that’s totally okay! We just enjoy those things in moderation.

GOT ANY ADVICE FOR THOSE JUST STARTING OUT IN FITNESS? Katrina: Find people around you who will support your fitness journey, whether it’s your partner, family members, friends, or a community like Tone It Up. Support is so important and will keep you motivated.

Karena: You’ll always be busy and you can think of reasons not to start, but you need to prioritise your own health and happiness.

As women, we tend to take care of others before ourselves, but it’s essential to give yourself that same care. You can’t help those around you if you don’t help yourself first. And you deserve it!

ty with a metabolism ea sw t ge to ge pa e th Turn boosting workout from Katrina and Karena womensfitnessaustralia

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KARENA AND KATRINA’S

metabolism-boosting workout “We designed this workout as the ultimate metabolism-boosting, total-body toning sweat sesh! We broke the moves up into four circuits. Each circuit has a cardio component and a toning component to keep your heart rate up, which raises your metabolism while sculpting your muscles.”

HOW TO DO IT: Do each circuit three times before moving on to the next circuit. Go through the entire workout once.

YOU’LL NEED: 2 x dumbbells, bench/chair

CIRCUIT 1

1

LUNGE WITH FORWARD RAISE GREAT FOR: QUADS, GLUTES, SHOULDERS

Technique ■ Begin by standing with your feet together and your arms down by your sides, holding a dumbbell in each hand.

■ Step forward into a lunge with your

left leg as you raise your arms directly in front of you until they’re parallel to the ground.

■ Step back to start and repeat on the same side. Complete 10 reps, then switch sides.

Maintain a slig ht bend at the elbow

2 SKIPPING

GREAT FOR: FULL BODY Technique ■ Start with the skipping rope in both hands and the rope behind you. Swing the rope over your head and hop when it reaches your feet.

■ Complete 30 jumps.

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BeFIT

CIRCUIT 2

1SQUAT JUMP

GREAT FOR: GLUTES, QUADS, HAMSTRINGS, CORE Technique ■ Begin in a squat position with your legs hip-width apart and bum sitting back. Make sure your knees don’t go past your toes.

■ Push off the ground and jump into the air.

■ Land softly on your feet back into a squat position and repeat for 20 reps.

Ensure your knee s don’t collapse inw ards

2DEADLIFT Mak e sure you maintain a bend in your knee s

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GREAT FOR: GLUTES, HAMSTRINGS, LOWER BACK Technique ■ Stand with your legs hip-width apart and arms in front of your hips, dumbbells in each hand.

■ Hinge forward from your hips and sit your bum back while you lower the weights down.

■ Use your glutes to pull your body back up to the start and repeat for 20 reps.

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CIRCUIT 3

1PUSH-UP BURPEE GREAT FOR: FULL BODY Technique ■ Lower your palms to the ground and kick your legs back out into a plank position.

■ Lower your chest to the floor and

2TRICEPS DIP

GREAT FOR: TRICEPS Technique ■ Begin with hands planted on a chair or box behind you, knees bent.

■ Bend at the elbows as you lower

perform a push-up.

Jump your feet back toward your palms.

■ Jump up as high as you can.

■ Land softly and repeat for 10 reps.

■

Ensure your hips don’t drop out of line with th e re st of your body when in plank position

your bum toward the ground.

Extend your elbows to return to the start.

■ Repeat for 20 reps.

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■

r as your Only lower as fa allow s sh oulder flexibility

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CIRCUIT 4

1LUNGE HOP

GREAT FOR: GLUTES, QUADS, HAMSTRINGS Technique ■ Start in a lunge position with your right leg forward, both knees at 90 degrees and your back knee hovering just above the floor.

■ Hop into the air and land softly back in the same position.

■ Repeat for 15 reps, then switch sides.

e to E ng ag e your c or e help wit h balanc

2OPPOSITE TOE TOUCH CRUNCH

Ke ep your ne ck and bac k long – don’t hunc h

WORDS AMANDA KHOUV PHOTOGRAPHY TONE IT UP

GREAT FOR: STOMACH, CORE Technique your right hand to your left leg.

■ Begin lying on your back with legs ■ Lower back down and repeat with extended and arms above your head. the opposite arm and leg. Continue ■ Use your core to lift your upper body alternating sides for 20 reps. and left leg off the ground and reach

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UPGRADE YOUR LUNCH BREAK Forget clocking extra office hours – make more of your midday workout instead

MAKING IT TO THE END OF THE WORKING DAY is so much harder if you don’t take a break. A study in the Scandinavian Journal of Medicine & Science in Sports shows that even a 30-minute lunchtime stroll can significantly boost a person’s ability to handle and amplify results. “It sounds obvious, but don’t use the time to just go through the motions,” says Fitness First personal trainer Georgia Gray. “Be focused. Get the most out of every rep. Don’t text during your rest periods. Basically, just work hard.”

Heading to the gym in your lunch hour? Follow these clever strategies to get more from your session.

1

GET WITH THE PROGRAM

Guilty of wandering around the gym aimlessly? What you need is a game plan for workout success. “Know exactly what you’re going to the gym to do,” advises Gray. “Not only will you be more motivated to beat your weight or rep targets, but you’ll also save the time you’d normally spend thinking about what bit of kit to use next.” If you’re not sure what sort of plan you should be following, speak to one of the gym instructors and ask if you can book a gym induction, during which they should provide you with an exercise plan. Get in there and just do it!

2

WORK OUT WITH LESS

Modern gyms may be the fitness-lovers’ playground – with battle ropes, tyres and loads of fancy kit – but it’s important not to just play around with this equipment.

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In fact, personal trainer Shona Vertue (of The Vertue Method) reckons it’s best to use as little equipment as possible.

“There’s nothing worse than getting to a packed gym only to spend half your time waiting for kit. Standing in line won’t burn kilojoules! If you’re using the gym at peak time, such as during your lunch hour, find an empty corner, grab a kettlebell or resistance band and do a circuit. That way, you’ll spend your lunch hour working out rather than waiting it out,” she says.

3 MAXIMISE ON MOVES

When time is limited, compound exercises that work multiple muscles at once are the key to strength rewards. “Revolve your session around big, compound moves such as squats, lunges, deadlifts, chest presses, bent-over rows, chin-ups and dips,” says Gray. “These moves require oodles of energy and are great for fat loss. A lot of my clients love the abductor (inner-thigh) machine, but a squat will work the abductors, rest of the lower body, core and lower back.” In short, these moves will offer more bang for your gymmembership buck.

4

GIVE IT A REST

Sure, rest periods are important.

They give your body a chance to restore, recover and replenish, meaning you can hit the next set just as hard as the last one.

But by cleverly choosing exercises that each work different muscle groups in the body, you can skimp on rest periods, give those worked muscles a chance to recoup and keep up the intensity.

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“Switch between upper- and lowerbody movements,” says Vertue. “For example, perform 10 squats, then immediately [without rest] do 10 push-ups.

By going from a lower- to an upper-body exercise, your body is quickly shunting blood from the legs (from the squat) to the arms (for the push-up). This takes quite a bit of energy and burns lots of kilojoules.”

5

CURB THE CARDIO

Unless you’re training for an endurance event, slogging it out for an entire hour on the treadmill isn’t the best use of your time.

Instead, you need to up the intensity and decrease the time of your aerobic session

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WORDS SARAH IVORY PHOTOGRAPHY THINKSTOCK

BeFIT

to supercharge cardiovascular results.

“There are lots of ways to increase the intensity of your workout,” says personal trainer Allyn Condon. “You could vary the sets [try doing hill intervals, for example] or increase the speed of your movements to improve your overall performance and get more from your workout.” Do this and you’ll free up some time to spend using the other cardio machines as well.

6

DROP IT LOW

Still plugging through the 3 x 12 reps session the gym instructor gave you a year ago? It’s time to mix up your weights workout. “Your body needs progressive overload to make progress,” says Gray.

And this means taxing your muscles more this week than you did last week. “If you’re coming in and going through the motions, you’ll struggle to see results. Try doing drop sets, which involves completing an exercise at a certain weight before dropping the weight slightly and performing the same exercise. This is a great way to push the body to failure [when it can’t physically do that move anymore, which leads to strength gains].”

7

TRACK YOUR PROGRESS

If you’re motivated by competition, one of the most effective ways to gain strength and improve your fitness results is to

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"You need to be recording what you're doing and aiming to improve." compete with yourself by tracking your workouts. “When you’re not sticking to a plan, you really will struggle to see results,” warns Gray. “To get the most out of any workout – whether it’s long or short – you need to be recording what you’re doing and aiming to improve on that [by running a bit faster, lifting more weight or clocking more reps, for example] week-on-week.” Yep, it’s time to invest in that workout diary… @womensfitnessau

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THE MED BALLslam PO W E R M OV E

There’s something pretty satisfying about going all-out on an aggressive move like this one...

WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER

“THE MED BALL SLAM USES TRIPLE EXTENSION AND EXPLOSIVE POWER simultaneously from the hips, knees and ankles,” explains strength and conditioning trainer Dan Lawrence. “It’s a great alternative to learning the Olympic lifts like the clean or snatch for building fundamental athletic quality.” And on top of that, it’s an awesome feeling after a stressful day to slam something onto the floor with all your force.

If you nail this move with every rep, you can expect to see huge differences in your body composition and to gain extra strength and definition in your stomach, core, back and legs. Get ready to slam…

Technique ■ Get into your normal squat position – bending at the knees, chest open with weight shifted back slightly – and pick up the ball. Be mindful here not to allow your back to round – always keep your spine in neutral.

■ Keeping the ball close to your body, with maximum intent extend your arms up overhead as you extend through the ankles, knees and hips.

■ With all the force you can muster, slam the ball onto the floor between your feet, then repeat.

and the floor Get ang ry with the ball ything!

– give the slam your ever

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Get a lift Load up a barbell for a challenging sweat-a-thon

NEED A FRESH REMINDER ON THE BENEFITS of high-intensity interval training (HIIT)? New research from Canada’s McMaster University has found that when we first start a training program our motivation is high, but soon we feel bored, less challenged and prioritise other things. Yet the study suggests that HIIT is more enjoyable than moderate exercise, and thus easier to stick to – which equals results. So if you’re looking for a new HIIT workout to get your motivation soaring, try this super-simple full-body barbell complex...

1 SHOULDER PRESS

GREAT FOR: SHOULDERS, TRICEPS Technique ■ Hold a barbell in front of your shoulders with both hands, elbows high.

■ Extend your arms to push the barbell up

towards the ceiling, making sure you clear your chin.

■ Lower the barbell slowly and repeat the move.

Keep your chest up and knees tracking over your toes

HOW TO DO IT: Using the same barbell throughout, do 15 to 20 reps of each move back-toback with 15 seconds’ rest after each. Once one set of each move has been completed, take 1 to 2 minutes’ rest and repeat for a total of five sets.

YOU’LL NEED: Barbell

2

OVERHEAD SQUAT

GREAT FOR: GLUTES, QUADS, BACK, SHOULDERS Technique ■ Holding a barbell overhead with hands wide (you can take this from a rack or snatch it overhead), lower your bottom out behind you until the tops of your thighs are parallel to the floor, keeping the barbell as high as possible throughout the move.

■ Push back up to the start and repeat.

d Keep your tailbone tucke under as you push up to ch prevent lower back overar 66

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3 STRAIGHT-LEG DEADLIFT

GREAT FOR: GLUTES, HAMSTRINGS, LOWER BACK ■ Push your heels into the Technique ■ Keeping your knees soft but floor and extend your body legs straight, hinge at your to an upright position, keeping hips to take hold of a barbell the barbell close to your body.

■ Lower and repeat. on the floor.

and Keep your shoulders back d ge ga your shoulder blades en

4 BARBELL ROLLOUT

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GREAT FOR: CORE, STOMACH barbell out in front of Technique ■ Start on your knees with you as far forward as your hands gripping is comfortable.

■ Roll it back to the a barbell on the floor.

■ With control, roll the start and repeat.

Keep your torso uprig ht and shoulders square throug hout

WORDS AMANDA KHOUV; PHOTOGRAPHY DANNY BIRD

Keep your neck in line with your spine throug hout

5 WALKING LUNGE

GREAT FOR: GLUTES, QUADS, HAMSTRINGS bending both knees to about Technique ■ Rest a barbell behind your 90 degrees, with your back neck on the soft part of your knee just above the floor.

■ Extend your legs to take shoulders and upper back, another step forward and holding it with both hands.

■ Take a large step forwards, straight into another rep.

6 PUSH-UP

GREAT FOR: CHEST, TRICEPS, CORE ■ Bend your arms to lower your Technique ■ Start in a plank position with chest towards the barbell.

■ Push back up to the start hands on a barbell on the floor, and repeat. arms straight.

drop ur hips o y t le rest Don’t han the t r e w lo body of your

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20 TO ONE Did someone order a hard-hitting workout for super health?

TYPE 2 DIABETES – WHERE THE PANCREAS is unable to produce enough insulin to keep blood glucose levels stable – can affect anyone. It can leave you feeling exhausted, wreak havoc on your weight and even make you prone to health issues such as kidney failure, cardiovascular disease and stroke. As being overweight is one of the most common risk factors for type 2 diabetes, simple prevention methods include a healthy, balanced diet, cutting down on alcohol and getting regular exercise.

Don’t reckon you have the time for a workout routine that would have enough of an impact on your risk? New research from the University of Leicester has found that when it comes to glucose regulation and insulin resistance, interval training – where short, sharp and intense periods of exercise are interspersed with short periods of rest – is more effective compared with slow and steady or longer, moderate workouts.

If you go hard during the "work" periods, recharge in the rest periods and keep the workout as a whole super intense, it’s easy to squeeze into a busy schedule. This one takes 20 minutes.

PHOTOGRAPHY THINKSTOCK

HOW TO DO IT: Perform 45 seconds of the moves in circuit 1 with 15 seconds’ rest between each move. Then rest for the allotted time for your level and go back to the start to repeat for the number of sets recommended. Do the same for circuit 2.

YOU’LL NEED: Box/bench, medicine ball, 2 x dumbbells, barbell

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CIRCUIT 1

1

3-POINT RUSSIAN TWIST

GREAT FOR: CORE, STOMACH, SIDES Technique ■ Sit, holding a medicine ball close with your feet hovering above the floor and upper body reclined.

■ Twist your upper body to the right, bringing the ball towards the floor, then twist the other way to reverse the motion.

■ Now fully extend your body without letting your arms or legs touch the floor, and take the ball overhead towards the floor.

■ Return to the start, immediately repeat the entire movement for the next rep.

2 BOX JUMP

GREAT FOR: GLUTES, QUADS, HAMSTRINGS, CORE Technique ■ Stand with a bench or box in front of you.

■ Jump up onto it and land softly, then stand up straight.

■ Jump or step back to the start and repeat.

s as hig h as Lif t your k ne e you jump so you you can w hen box don’t clip the

3 CLEAN AND PRESS

GREAT FOR: GLUTES, QUADS, HAMSTRINGS, BACK, SHOULDERS, BICEPS, TRICEPS ■ Rotate your grip to drop your elbows Technique ■ Holding a barbell in front of your under the barbell.

■ Push the barbell up towards the ceiling. thighs, bend your legs, then row the ■ Reverse, then repeat. barbell up towards your chin.

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Ke ep your sh oulder blade s eng ag ed as you row the bar bell up

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line wit h the re st Keep your hips in hout of your body throug

4 PUSH-UP RENEGADE ROW

GREAT FOR: CHEST, TRICEPS, BICEPS, UPPER BACK, CORE

Technique Start off in a straight-arm plank position with each hand holding a dumbbell, then bend your arms to lower your chest to the floor with your elbows moving out behind ■

you rather than to the side.

■ Push back up to the start, then row one dumbbell up to your side.

■ Lower back to the start and repeat on the opposite arm for the next rep.

CIRCUIT 2

BULGARIAN SQUAT 1 SPLIT

Make sure your front foot is far ahead enoug h to allow yourself to lower as deeply as possible with comfort

2 PLANK JACK

GREAT FOR: CORE, SIDES Technique ■ Start in a plank position on your forearms but with your feet together.

■ Without losing the control in your

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GREAT FOR: GLUTES, QUADS, HAMSTRINGS Technique ■ Stand with one foot behind you on a bench, holding a dumbbell in each hand, your front foot slightly further forward than your body.

■ Bend your front leg to lower yourself down as far as is comfortable, then push back up to the start and repeat.

■ Perform the allocated reps on each leg to complete a full set.

core or the engagement from your shoulder blades, jump both feet out wide.

■ Jump them back in and repeat.

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Don’t let your hips tilt or dro p lower than the rest of your body

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3 PUSH-UP BURPEE

GREAT FOR: CHEST, TRICEPS, CORE, GLUTES, QUADS into a plank position.

Technique ■ Crouch down to place your hands on the ■ Keeping your core strong, bend your floor by your feet. arms to lower your chest towards the floor.

■ Jump your feet back to bring your body ■ Push back up into a plank.

■ Jump your feet back to the start, landing softly.

■ Jump up as high as you can, then land softly and go straight into another rep.

Don’t let your lower bac k overarch when in the plank and push-up par t of the move

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WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; THINKSTOCK

SHOULDER PRESS 4 ALTERNATING

GREAT FOR: SHOULDERS, TRICEPS Technique ■ Hold a dumbbell in each hand in front of your shoulders.

■ Extend one arm to push the dumbbell up towards the ceiling.

■ As you lower the dumbbell back to the start, push the other up to the ceiling.

■ Lower slowly and repeat.

ing to Keep the pace flow challenge create more of a

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EatFIT IN SEASON

Summer bodies are made in winter, and summer diets are made in… spring?

Apparently so. Although winter veggies pack a serious nutritional punch, spring vegetables are champs at detoxifying your bod, boosting your immunity and keeping your digestive system in good nick. So add IGA dietitian Kali Gray’s top picks to your shopping list:

WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

1 CABBAGE “Containing fibre and vitamins A, C and K, cabbage offers a suite of nutrients for general wellbeing.

The red variety also contains a potent antioxidant known as anthocyanin, which optimises heart health.”

2 SILVERBEET “Silverbeet stands out for its particularly high levels of folate.

Although generally known as the ‘pregnancy vitamin’, folate is required to protect cells and DNA from damage.

It can enhance the body’s absorption of non-haem (plant) iron, and is also a good source of beta-carotene, which the body requires to form adequate levels of Vitamin A.” 3 CAULIFLOWER “Like all brassica vegetables, cauliflower contains plant compounds that can lower your risk of certain cancers and chronic disease.

It contains an impressive amount of micronutrients and has a low glycemic index, which stabilises your blood sugar levels and keeps sugar cravings at bay.”

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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GETshorty Think you don’t have time to cook? You do if the recipe is 140 characters or less…

PRETTY IN PINK SMOOTHIE MAKES 1

Whiz in blendr 100g frozen raspberries, 200ml cloudy apple juice, 1t grated ginger, pinch cinnamon

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EatFIT

Doubles as a tropical desser t!

TROPICAL SALSA SERVES 4

Dice 1 mango,papaya, pineapple.

Mix w/zest&juice1lime, 2 passionfruit, 1T honey, chop’d mint,1t gr8’d gingr, eat w/yogurt

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CAULIFLWR CHORIZO HASH SERVES 1, 2 or many

Fry high heat chorizo&chop’d onion.+cauliflwr florets&diced sw.pots,cook til tendr, +handful spinach,top w/poach egg

Perfect for brunch

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EatFIT

RED PEPPER (CAPSICUM) SOUP SERVES 4-6

Sweat 170g chop’d onion,1t grlic. +800g tin toms,5 rst’d red pepprs,1L veg stock,S&P,simmr~25min. Puree.

Top w/ornge zest

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rite Summer favou

ASPARAGUS BUNDLES

SERVES 1-2 bundles per person Wrap tog middle section 3 asparagus w/ Parma ham,repeat. Roast 200C~15mins til tendr, sprinkle w/gr8’d Parm, bake 2mins

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EatFIT SMASHED CELERIAC SERVES 4-6

Peel&chop celeriac,cvr w/ vegstock,simmr til soft ~15mins, drain,mash w/1T buttr, 150g cookd bulgur,15g chop’d parsley. S&P

PHOTOGRAPHY FAITH MASON

tak e A new on mash These recipes have been extracted from #RecipeShorts

by Andrea Stewart (Kyle Books, $19.99).

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IS FOOD SABOTAGING YOUR SLEEP? Skip slumber problems with nature’s best night-time aids

WHAT YOU CHOW DOWN ON CAN MAXIMISE OR MESS UP YOUR weight-loss goals, but your diet choices can also affect how well you sleep at night. We know that a whopping number of us are drifting through our days totally sleepdeprived – and it’s an epidemic that’s now believed to be the result of a poor diet.

Getting enough zzzs is one of the most important phases in our 24-hour circadian rhythm, or body clock. During the hours we’re resting, our body is getting to work, recovering from the day’s activities and regenerating cells. “Sleep is absolutely vital for health,” says nutritional therapist Jodie Brandman. “It can help enhance your cognitive functions, regulate your weight, balance hormones, calm your mood, repair muscles, and enable detoxification, boosting your overall immune system. Not to mention, studies have even shown that the risk for heart disease and diabetes increases with lack of sleep.”

MENU MISTAKES

So what’s the connection with diet? Sleep and diet are inextricably linked because what you put into your body affects all of your body’s systems for hours. However, many of us are unaware of the correlation, or the power of modifying our diets to see how it can impact night-time rest.

Certain foods prevent you from getting into the deeper stages of sleep, which means you’ll feel groggy the next day, while other foods take longer to digest, so subsequently your body will be geared towards helping you digest food when it should be in rest-and-recuperate mode.

“This means finishing eating three hours before bed to give your digestion 80

time to settle, and avoiding heavy foods like curry,” explains Brandman. Spicy food is thought to negatively affect sleep as the compound capsaicin, which is found in chilli, can alter the body’s temperature and cause unwanted restlessness.

Speaking of restless sleepers, FYI: sugar and processed foods along with simple carbs aren’t helping your case.

“White flour, white bread and pasta are some of the most detrimental foods for sleep as they lack vital nutrients and can spike blood-sugar levels before bed, boosting your energy at a time when you

DREAM DIET

Play it safe with a nutritional diet in order to increase levels of important hormones like melatonin (the hormone responsible for helping you to fall asleep) and serotonin (the feel-good hormone that enhances the body’s production of melatonin).

Tryptophan, which is the precursor to serotonin, is important as well and foods containing this chemical are thought to aid sleep. “Tryptophan can be found in foods rich in protein such as fish, turkey, chicken, sprouted grains, beans and pulses. So

“WHITE FLOUR, WHITE BREAD AND PASTA ARE SOME OF THE MOST DETRIMENTAL FOODS FOR SLEEP.” want to be calming down,” says Brandman.

And let’s not forget about caffeine.

If you want to guarantee some decent shut-eye, coffee consumption should be reserved for the AM, likewise for lesserknown sleep offenders like green tea and dark chocolate, as these still contain caffeine (yep, sorry!). According to Brandman, “caffeine is a stimulant and can exert its effects for up to 12 hours, keeping you up at night if you’re more sensitive or have caffeine detoxification issues.”

Think having a nightcap will put you right to sleep? In fact, alcohol interrupts a regular sleep cycle. “Research has shown that you are actually more likely to wake up in the night after a drink or two,” says Brandman. “It can enhance deep sleep in the first half of the night, but lead to sleep disruptions in the second half.”

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swapping your late-night chocolate biscuit for a piece of turkey may be the answer to better sleep,” adds Brandman.

Minerals like magnesium and potassium (that you can get from greens, avocado and coconut) are also powerful sleepsavers, while lighter meals, like a small portion of quinoa with salmon and salad or chicken breast and roasted vegetables, are nature’s alternative to sleeping pills.

Don’t forget to set yourself up with good routines in between meals by getting out into bright sunlight during the day to help regulate your hormones and circadian rhythm, trying some meditation, yoga or deep breathing to help you calm down and relax, and exercising to release serotonin in the morning or daytime rather than close to bedtime to avoid your cortisol (stress hormone) levels being raised. @womensfitnessau

EatFIT TOP 3 NUTRIENTS FOR SLEEP

Get these ingredients onto your plate for good snooze

1 MAGNESIUM Magnesium is involved in many enzyme reactions in the body, and helps muscles to relax. The lower your levels of this mineral, the greater the possibility of symptoms like insomnia and muscle cramps.

It’s found in leafy green vegetables but you can also get it in supplement form.

WORDS LOUISE PYNE PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

2 VITAMIN D Deficiencies in this vitamin can also cause insomnia and other sleep disorders. Checking your levels with your doctor is a good way to see if you’re deficient, and getting out into the sun, eating egg yolks, fish and mushrooms, and maybe adding a supplement during winter, can benefit your sleep.

3 OMEGA-3 Found in oily fish, it can help with hormone balancing, including melatonin, serotonin and the circadian rhythm. Fish oil can also lower levels of adrenaline (a stress hormone). You may be able to get this through diet but in some cases, supplementation may be necessary.

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Whole in one Delicious wholefood dishes to spruce up any weekend menu

Roasted capsicum and rosemary spread SERVES 4 AS A SIDE, MORE AS A DIP

V

3 red capsicums, halved and deseeded olive oil 50g sunflower seeds 50g pumpkin seeds a pinch of smoked paprika juice of lemon 2 rosemary sprigs, leaves only a hearty pinch of sea salt and freshly ground black pepper

3 Lightly toast seeds in a dry frying pan, until they start to pop. Transfer to a bowl.

4 When cool, peel off the capsicum skins.

5 Put the capsicum in a bowl with the remaining ingredients and blitz with a stick blender until smooth. Taste, adjust seasoning if necessary. Keep in a glass jar in the fridge for up to two weeks.

1 Preheat the oven to 200°C/fan 180°C. 2 Drizzle capsicum with olive oil and roast for about 40 minutes, or until slightly charred and skin is easy to peel off.

Remove from oven, set aside to cool.

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DF

Perfect on rye toast with avocado and salad, as a dip or served with a piece of grilled fish

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EatFIT

Eggplants roasted with sumac and cherry tomatoes SERVES 4

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2 large eggplants 6 tsp ghee or olive oil 3 tsp sumac powder 300g cherry tomatoes on the vine 1 x quantity of kale and walnut pesto (see below) a handful of rocket leaves seeds from pomegranate sea salt and freshly ground black pepper WALNUT PESTO WITH KALE 175g walnut halves or pieces 1 garlic clove 70g Parmesan, finely grated a handful of kale 150ml extra-virgin olive oil sea salt and freshly ground black pepper 1 Preheat the oven to 220°C/fan 200°C. 2 Cut the eggplants in half lengthways and score the flesh in a criss-cross pattern. Rub generously with the ghee and sprinkle over some salt and pepper and the sumac. Place on a baking tray, skin-side down, and roast for about 35 minutes.

3 Remove from oven. Place 4–5 cherry tomatoes, still on the vine, on top of each eggplant half. Return to the oven and roast for 10–15 minutes, or until tomatoes are blistering.

4 To make pesto, place everything into a blender and blitz into a rough sauce. Adjust the balance with a little extra cheese or oil. Season.

5 Scoop each half eggplant onto a platter and drizzle over the pesto.

Sprinkle over the rocket leaves and pomegranate seeds. Serve.

You could serve this with some grilled or roast lamb, with merguez sausages, or on its own as a delicious veg etarian main course

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An alkalising bowl of green goodness SERVES 2–3

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DF GF

2 zucchinis, washed 1 fennel bulb, trimmed, washed, halved cucumber, washed, lightly peeled if the skin is tough a small bunch of dill, fronds torn a small bunch of flat-leaf parsley, leaves picked and finely chopped extra-virgin olive oil juice of 1 lemon sea salt and freshly ground black pepper

1 Shave the zucchinis lengthways using a very sharp peeler until there is nothing left. Then use the peeler to do the same to the fennel bulb and cucumber.

2 Place the shaved greens into a bowl, then sprinkle over the dill fronds and parsley. Give the salad a light sprinkle with some really good-quality extravirgin olive oil, then squeeze over the lemon juice and season the salad to taste. Serve.

T his is a super-alk alising g re en salad to balanc e th e acid-forming effe ct of many pr oc esse d foods that upset our dige stive tract.

Lig ht yet satisfyi ng , it is very cleansing

These recipes have been extracted from The Wholefood Pantry

by Amber Rose (Simon & Schuster, $39.99).

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EatFIT

A simple spatchcock chicken with a crispy skin SERVES 4–6

1 medium free-range chicken 2 tbs ghee 3 tbs za’atar spice mix TO SERVE seeds of pomegranate a small bunch of fresh coriander or rocket garlic and herb yogurt (see below) GARLIC & HERB YOGHURT 250g thick Greek-style yogurt 1 tsp Tabasco zest and juice of 1 lime 10 mint leaves, finely chopped a good pinch of sea salt and a few twists of freshly ground black pepper 1 tbs extra-virgin olive oil 1 garlic clove, finely grated

PHOTOGRAPHY NASSIMA ROTHACKER

1 Preheat the oven to 200°C/fan 180°C. 2 To spatchcock a chicken, use kitchen scissors to cut down the length of the backbone of the chicken. Remove the backbone and open the chicken out so that it lays flat with the breast facing upwards and the thighs and legs pointing outwards.

3 Stick skewers through the middle of the chicken so that they form a cross.

This ensures the chicken remains flat while it cooks.

4 Place the spatchcocked chicken on a baking tray with low sides. Rub the ghee over the chicken, sprinkle with the za’atar spice mix and then transfer the tray to the oven and roast the bird for about 20 minutes. Turn the heat down to 180°C/fan 160°C and roast for a further 40 minutes. You are aiming for a crispy skin and tender meat that falls off the bone.

5 To make the garlic and herb yoghurt, mix all the ingredients in a bowl, beating well to bring the flavours together. Taste and adjust the seasoning as necessary, adding more salt or black pepper if it needs it, or more lime juice to balance the flavours.

Cover and place the bowl in the fridge until you are ready to use it. It is greatly improved if it’s given an hour or so to let the flavours come together before using.

6 Remove the tray from the oven and allow the chicken to rest, uncovered, for about 10 minutes before serving.

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EatFIT

BITcElub

The latest spring foodie finds

On the move

Stop sculling your smoothies before you jump on the bus – just pour them into this leak-proof travel cup instead.

With double-wall insulation and a flip-top lid, it’ll keep your bevvies cold (or warm) for your commute. Vitamix 0.6L Container/Travel Cup, $49.95, vitamix.com.au

BETTER BLEND

Packed with whey protein, macadamia powder, beetroot, pomegranate and cacao, this helps repair muscles post-sweat sesh.

Red Hippo Athlete Blend Post Work Out Recovery, $49, theredhippo.com.au

FARM FRESH

If you love the idea of shopping at a farmer’s market but never seem to get there, head to The Larder Door (the larderdoor. com.au), where you can subscribe to a monthly goodie box packed with artisan foods. Each month the focus is on a new Aussie food region, and you’ll receive 6-8 tasty treats complete with recipe cards, all delivered straight to your door.

Kitchen lifesaver

Next time you’re on the hunt for a guiltfree sweet treat, whip up a batch of these all-natural brownies. Made from activated buckwheat, coconut, cocoa and chia seeds, this is one packet mix that won’t derail your healthy eating plans. Oh, and 50 cents from each biodegradable packet is donated to OzHarvest, so you can spread the good feels to those in need. Love Life & Gluten Free Activated Buckwheat Brownie Mix, $15, lovelifeandgluten free.com

Re-fuel with these nutritious staples

Healthy Japanese noodles perfect for soups or stir-fries.

Hakubaku Organic Somen, $3.85, hakubaku.com.au

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Beat your sugar cravings with a hit of filling wholegrains.

Well Naturally No Sugar Added Superfood Bar Chia & Quinoa, $2.89, wellnaturally.com.au

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Omega-3-rich seeds for salads or smoothies.

Red Tractor Foods Chia Black Seeds, $10, redtractorfoods.com.au

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Pantry prep

Hands up if you never have time to whip up the dinners you daydream about? Use this nifty multi cooker to prep your meals while you’re out and about and make easy work of stir-fries and curries with the rice cooker or steamer settings. George Foreman HealthyCook 5-in-1 Multi Cooker, $69.95, georgeforeman.com.au

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Comfort food

EatFIT 3 WAYS WITH BRAZIL NUTS

FO O D FO C US

Nuts about

BRAZIL WORDS NICOLA SHUBROOK PHOTOGRAPHY THINKSTOCK

Don’t leave these out of your snack pot…

DID YOU KNOW: OF ALL THE NUTS, Brazil nuts are among the best for snacking on. Mainly made up of protein and healthy fats, they’re a good source of some key nutrients that will help keep you in tip-top health.

You’ve probably heard that Brazil nuts are high in selenium, a trace mineral found naturally in the soil and certain foods. But what does that mean for you? One of the main functions of selenium is to contribute to the health of our thyroid, which in turn helps maintain a healthy metabolism.

On top of that, selenium is important for boosting our immunity, wound healing, keeping our cholesterol in check and can help protect against breast cancer.

And if you’re thinking of trying to get pregnant sometime soon, selenium helps to increase testosterone and improve the production and mobility of sperm.

The recommended daily allowance (RDA) of selenium is 0.06mg a day for women, so since Brazil nuts are the densest food source form of bioavailable selenium, just six Brazil nuts, coming in at 0.076mg, will do the trick. Too easy!

Selenium is an antioxidant and improves the function of other key antioxidants, including vitamin C and E, which help prevent premature ageing of the skin. Just 30g of Brazil nuts provides around 70 per cent of our vitamin E RDA.

Apart from containing copper, magnesium, potassium, calcium and zinc, Brazil nuts are also a good source of fibre, helping to support a healthy digestive system, and B vitamins, which we need for our metabolism and energy levels. This makes Brazil nuts a top snack if you’re feeling super-stressed or you know you’re going to be running around all day.

Still need convincing? Brazil nuts are anti-inflammatory, so they’re good to nibble on if you’re suffering from acne, arthritis, asthma or sinusitis.

They also contain something known as ellagic acid, which research has shown to be neuroprotective, so it keeps the brain healthy too.

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1 DATE & BRAZIL NUT BALLS In a food processor, chop 70g Brazil nuts. Remove. Blend 170g pitted dates, 100g dried apricots and 70g raisins to a paste. If needed, add 1-2 tsp water. Stir in your chopped nuts and 70g raw cacao powder. Scoop out 1 tbs at a time and roll into 10-12 balls. Chill in the fridge for about 30 minutes before eating.

2 ROSEMARY OVENROASTED NUTS Preheat the oven to 200°C. Scatter 650g of assorted raw mixed nuts of your choice, including Brazil nuts.

Toss with 80g melted coconut oil, chopped fresh rosemary, a sprinkling of sea salt and cayenne. Bake for 15 minutes; cool before serving.

3 KALE & BEETROOT SALAD WITH BRAZIL NUTS Wash 250g kale, pat dry and finely slice, discarding large stalks. Chop 500g cooked beetroot into bite-sized pieces and place in a large bowl with the kale. Add 1 orange, thinly sliced.

Mix 15ml red-wine vinegar, 80ml olive oil and 1 tsp Dijon mustard.

Add the dressing, season to serve.

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Keep it

sweet Afternoon tea has never tasted so good-for-you

rves Raw food prese trients such heat-sensitive nu te and la as vitamin C, fo omeg a-3 fats 88

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Raw carrot cake SERVES 12

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70g walnuts 1 cup cashews cup shredded coconut cup rolled oats 1 tsp ground cinnamon tsp ground ginger tsp ground nutmeg, plus extra for dusting 1 orange, zested and juiced 100g pitted fresh (medjool) dates cup sultanas 2 tbs extra-virgin coconut oil, melted 500g carrot (peeled weight), grated CASHEW LEMON ICING 1 cups cashews 2 tbs lemon juice (approx. 1 lemon) cup coconut cream 1 tsp natural vanilla extract 1 tbs raw honey 1 Place cashews (for the icing) into a bowl and cover with water. Soak for 3–4 hours until softened (note: warm water will soften the cashews faster than cold water). Meanwhile, continue preparing cake.

2 Grease a round springform cake tin (20cm).

Line base and sides with baking paper and set aside.

3 Place the walnuts, cashews, coconut, oats, spices and orange zest into a food processor or high-powered blender, and process until coarsely chopped. Add dates and sultanas, and process until finely chopped. Add coconut oil and cup of the orange juice, and process until combined.

4 Transfer mixture to a large bowl. Stir through carrot until well combined.

5 Transfer mixture to prepared tin, lightly pressing in and spreading with a spatula or back of a spoon. Tap tin on bench to release any air pockets. Cover with plastic wrap and refrigerate for at least 5 hours. Clean and dry food processor bowl/blender.

6 Drain cashews well, then place into a food processor or high-powered blender and process until finely chopped. Scrape down sides with a spatula.

7 Add all remaining icing ingredients and process for around 5 minutes until icing is smooth and creamy. (If your food processor has speed settings, increase the speed slowly, so the icing churns smoothly around bowl instead of spitting up the sides. Make it as fast as possible while still churning smoothly.)

8 Remove cake from refrigerator and smooth surface with the back of a spoon. Turn out of tin and onto a serving plate. Spread icing evenly over cake and dust lightly with extra nutmeg before serving. Cake can be stored in the refrigerator for up to 1 week (but no longer than the expiration date of your ingredients). @womensfitnessau

EatFIT

Peanut caramel slice MAKES APPROX 16

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BASE 1 cups rolled oats cup pecans 100g pitted fresh (medjool) dates cup desiccated coconut 1 tsp ground cinnamon 2 tsp pure maple syrup cup extra-virgin coconut oil, melted FILLING 1 cups roasted peanuts 100g pitted fresh (medjool) dates cup coconut cream 1 tbs extra-virgin coconut oil 1 tsp natural vanilla extract 100g peeled banana TOPPING 150g dark chocolate, broken into pieces 3 tsp macadamia oil (or other mild oil) 1 Place peanuts (for the filling) into a bowl and cover with water. Soak for 2-3 hours

until softened (note: warm water will soften the peanuts faster than cold water).

Meanwhile, prepare base.

2 Preheat oven to 180°C (160°C fan). Line a large baking tray with baking paper and set aside. Grease and line a 16cm x 26cm slice tin (or 20cm square cake tin) with baking paper, allowing paper to hang over the sides, then set aside.

3 Scatter oats and pecans onto prepared baking tray and bake for 15 minutes, until lightly toasted. Set aside to cool slightly.

4 Place cooled oats and pecans into a food processor or high-powered blender and process until finely ground.

5 Add dates, coconut, cinnamon, syrup and coconut oil, and process until finely chopped and well combined. Transfer mixture into prepared tin and press evenly and firmly into base, smoothing surface with the back of a spoon. Place into refrigerator. (There is no need to clean food processor/blender bowl.)

6 Drain peanuts well. Place drained peanuts into the food processor/blender and process until finely chopped. Scrape down the sides with a spatula and repeat if needed.

7 Add all remaining filling ingredients and process until well combined and almost smooth. Scrape down sides with a spatula and process again, if needed.

8 Transfer mixture onto reserved base and spread evenly with a spatula. Place into refrigerator while preparing topping.

9 Gently melt chocolate (either in a saucepan over stovetop or in a microwaveproof bowl in the microwave), stirring occasionally, until chocolate is melted and smooth. Add macadamia oil and stir through until combined and smooth.

10 Spread melted chocolate over slice and smooth with a spatula. Cover with plastic wrap (ensuring wrap does not touch chocolate). Return to refrigerator until firm (approx. 2 hours) or overnight.

Cut into rectangles to serve.

Keep this the refrig slice stored in erator unt il ready to serve.

Cut only as much as needed

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Frozen strawberry cheesecake SERVES 15

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BASE cup raw buckwheat groats cup raw almonds (skins on) cup desiccated coconut 150g pitted fresh (medjool) dates 1 tbs pure maple syrup, rice syrup or honey cup extra-virgin coconut oil, softened FILLING 250g cashews 1 tsp natural vanilla extract 2 tbs lemon juice cup coconut cream 250g cream cheese, cubed 2 tbs pure maple syrup, rice syrup or honey 250g strawberries, hulled 1 Place cashews (for the filling) into a bowl and cover with water. Soak for 3–4 hours until softened (note: warm water will soften the cashews faster than cold water).

Meanwhile, continue preparing base.

2 Preheat oven to 180°C (160°C fan).

Grease and line a slice tin (20cm x 30cm) or a square cake tin (22cm) with baking paper, allowing paper to overhang on two sides. Set aside.

3 Line a baking tray with baking paper.

Place buckwheat groats and almonds onto baking tray. Bake for 10-15 minutes, until lightly golden and toasted.

4 Place toasted buckwheat and almonds into a food processor or high-powered blender, and process until mixture resembles coarse breadcrumbs.

5 Add coconut and dates, and process until dates are finely chopped and mixture is well combined.

6 Add syrup and coconut oil, and process until combined. Transfer mixture into prepared slice tin, then use your fingers to press mixture firmly into base. Smooth with an offset spatula or the back of a spoon. Transfer into freezer while preparing filling. Clean and dry food processor/blender.

7 Drain cashews well. Place drained cashews, vanilla, lemon juice and coconut cream into the food processor or high-powered blender, and process for about 3 minutes until mixture is thick and creamy. (If your food processor has speed settings, increase the speed slowly, so the icing churns smoothly around the bowl instead of spitting up the sides. Make it as fast as possible while still churning smoothly.) Pause to scrape down sides with a spatula as needed.

8 Add cream cheese, syrup and strawberries, and process for 1-2 minutes or until mixture is smooth. Pause to scrape down sides with a spatula as needed.

9 Remove base from freezer and pour filling into tin, spreading mixture to the edges. Cover with plastic wrap and place tin into freezer overnight or until set.

10 Remove from freezer and, if frozen solid, allow to thaw for 30-60 minutes on the kitchen bench to soften slightly.

Cut into rectangles, and serve.

These recipes have been extracted from Sweet Nourish by Louise Keats, (Simon & Schuster Australia, $39.99).

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Banana cupcakes with peanut butter icing MAKES 12

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2 eggs cup milk or freshly squeezed orange juice cup pure maple syrup cup extra-virgin olive oil 170g ripe banana, mashed cup almond meal (ground almonds) 1 cups wholemeal self-raising flour tsp baking powder tsp ground cinnamon ICING 250g cream cheese, cubed, softened cup smooth peanut butter 1 tbs pure maple syrup banana chips, for decorating 1 Preheat oven to 180°C (160°C fan). Line a 12-hole standard muffin tray with paper cases and set aside.

2 In a large bowl, whisk together eggs, milk (or orange juice), maple syrup and olive oil. Stir through mashed banana and almond meal until combined. Sift in flour (returning any sifted out husks to the bowl), baking powder and cinnamon, and stir until combined.

3 Divide mixture between paper cases. Bake for 20-25 minutes or until lightly golden and a skewer inserted into the centre of each cupcake comes out clean. Allow to cool in tin for about 5 minutes, then transfer onto a wire rack.

4 Use an electric mixer to beat cream cheese until smooth. Add peanut butter and maple syrup, and beat until well combined and fluff y.

5 Pipe icing (using a round 1cm nozzle) or spread icing with a small spatula onto cooled cupcakes and decorate with banana chips (if using) before serving.

PHOTOGRAPHY BEN DEARNLEY PHOTOGRAPHY BEN DEARNLEY

Try these variations…

1 NUT-FREE CUPCAKES Skip the peanut butter icing and replace the almond meal with a ground seed mix, such as a mixture of sunflower seeds, pepitas and linseeds.

maple can replace the u yo r, fe e pr , u If yo ith brown sug ar w s e ak c up c e . syrup in th or coconut sug ar la) e an (p ar g su olive rapadura the extra-virgin e ac pl re so al You can oil (melted) oil with coconut

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2 DAIRY-FREE CUPCAKES Skip the peanut butter icing and use the orange juice option.

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Ultimate summer

EATING GUIDE Ditch that joyless bikini diet and capitalise on the sunshine to get your body into gear

WHILE IT’S TOUGH TO STAY ON THE HEALTHY eating wagon in winter, when the days are cold and comfort food beckons, experts believe the mood-boosting effects of sunshine make it easier to stay in control of your food intake.

In fact, a study by San Diego State University has found that Google searches about disordered eating were actually lowest in summer.

“Summer is a great time to reevaluate your diet. It brings new choices – with an abundance of delicious produce in season, there’s no better time to focus on eating fresh, healthy foods and give your body a nutrient kick,” says nutritionist Sarah West. And we totally agree.

There are loads of fuss-free ways to enjoy this coming summer without undoing all of your hard work, so let the warm weather inspire you to hit your feel-good goals with these seven expert-approved pointers…

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Summer bonus: A MEDITERRANEAN DIET IS EASIER

Eating a healthy Mediterranean diet feels right when you’ve got weather to match it – it’s easier to forgo the stodge and eat lighter when the sun’s shining. As well as making it easier to manage your weight, a diet based around fish, colourful veg, nuts and olive oil will also lower your risk of heart disease and cancer.

SEASONAL HACKS...

■ Love cheese? Swap to feta. Perfect for salads, this tasty cheese is lower in kilojoules compared with cheddar.

■ Go Greek for breakfast. A 150g portion of Greek yoghurt has the same number of kilojoules as a boiled egg, but twice as much appetite-curbing protein. Plus, Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yoghurt was one of the best foods for shedding kilos.

■ Swap wintery pulse dishes such as baked beans on toast or chilli con carne for lighters ones such as a butter bean, tuna

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and tomato salad or a chickpea, red onion and mint salad. Pulses provide a stomachfilling combo of protein and fibre.

Summer bonus: YOUR CARB CRAVINGS SUBSIDE

During winter, low light levels can affect serotonin levels in the brain, which may increase the urge for carby snacks, says dietitian Dr Sarah Schenker. “When sunshine levels increase in summer, cravings for pasta, bread and sugary snacks may not be as strong,” she says.

SEASONAL HACKS...

■ Capitalise on your need for less carbohydrates by enjoying lower-kilojoule open sandwiches (with one slice of bread) with summery toppings. A slice of rye lends itself to smashed avocado with sliced tomato and fresh basil leaves.

■ Switch to spiralised veg – now mainstream in supermarkets – for a serving of your five-a-day, and add protein.

■ Go for chilled new potatoes in a summery salad. The resistant starch in

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“Berries such as strawberries and blackberries are a slimmer’s BFF, with only around 5g of sugar per 100g.” them – which only forms when cooked potatoes cool down – can’t be fully absorbed, therefore lowering the kilojoules you get from them. This type of starch also releases energy more slowly, which helps keep you fuller for longer.

Summer bonus: FRESH FIGS ARE IN SEASON

Another waistline-friendly taste of summer, fresh figs are now back in your grocery aisle. Two figs are low-kilojoule and contain a similar amount of fibre as a slice of wholemeal bread, making them a sweet and satisfying summer snack or dessert.

SEASONAL HACKS...

■ Make a satiating smoothie by whizzing up two fresh figs, 50g of raspberries and a nectarine with some ice.

■ Add some protein by wrapping halved figs in lean ham – a couple make a low-kilojoule yet appetite-curbing snack.

■ For a simple dessert that counts as one of your five-a-day, grill honey-drizzled figs until soft and caramelised and serve with a little mascarpone.

Summer bonus: YOU’RE THIRSTIER

Warmer weather forces us to drink more, which can help with curbing your appetite, and keeping your weight in check (as long as what you drink is kilojoule-free).

SEASONAL HACKS...

■ Add loads of ice to your water – you’ll burn a few extra kjs by bringing it up to body temperature.

■ Ditch milk for lemon in your tea – it’s refreshing and lighter on your bod too.

■ Spritz wine and fruit juice with fizzy water to dilute kilojoules and make drinks longer-lasting and more thirst-quenching.

Summer bonus: BERRIES ARE CHEAP AND PLENTIFUL

Berries such as strawberries, raspberries and blackberries are a slimmer’s BFF, with only around 5g of sugar per 100g, compared with twice this or more in most other fruit. As an added bonus, they’re also a rich source of skin-friendly vitamin C and anthocyanins – perfect to give you a lovely summer glow.

SEASONAL HACKS...

■ Swap your mid-morning banana snack for a big bowl of mixed berries.

■ For a lighter, healthier chocolate fix, enjoy strawberries dipped in a little melted dark chocolate, or raspberries sprinkled with a teaspoon of good-quality drinking chocolate powder or some raw organic cacao powder. Sweet, but healthy.

■ For a less sugary alternative to summer ice-cream, blitz 300g of raspberries, 150g of strawberries and two tablespoons of icing sugar with 200ml of water and freeze the mixture into ice-block moulds.

Summer bonus: YOU CAN BREAK OUT THE BBQ

Eating al fresco isn’t just good for soaking up the rays; it’s also a chance to eat healthy, non-fattening food. “Grilling is a great way

to cook meat without additional fat. Plus, some of the fat in the meat will sizzle away,” says registered dietitian Helen Bond.

SEASONAL HACKS...

■ Marinate lean meat such as chicken or steak to keep it succulent and tasty without the need for sugary sauces. A marinade of oil, vinegar and herbs will also reduce the formation of harmful carcinogens when you flame-grill. Too easy.

■ Make low-fat garlic mushrooms by taking a large square of aluminium foil and then spraying it with cooking oil. Add sliced mushrooms, seasoning and a clove of crushed garlic and wrap. Cook the parcel on the barbecue for about 15-20 minutes.

■ Grill fresh sardines, because they’re cheaper and lower in kilojoules than burgers and are a great source of hearthealthy omega-3. Rub scaled and gutted sardines with lemon zest and chilli flakes, then grill for four minutes each side.

Summer bonus: YOUR APPETITE IS SMALLER

One theory is that our hunger naturally lessens when the outside temperature is closer to body temperature and we need fewer kilojoules to keep us warm. In a 2013 study, people who worked out in a hot environment (30ºC) ate less afterwards than those who exercised in a cooler setting (10ºC), which seems to bear out an appetite-curbing effect of heat.

SEASONAL HACKS...

■ Work with your reduced hunger by actively cutting your portion size. It’s still easy to eat more than you actually want if you put winter-sized portions on your plate.

■ Order two starters rather than a starter plus a main if you’re eating out.

■ At barbecues, fi ll your plate the fi rst time around with everything you want to eat. It’s safer than going back several times.

3 (more) healthy hacks

Take these sneaky tips on board for a health jumpstart 1 ADD COLOUR Antioxidant-rich, fibre-rich foods are often very brightly pigmented, so aim to eat a rainbow of brightly-coloured summer produce. The more colours on your plate, the more varied your nutrient intake.

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2 REDUCE ALCOHOL To help reduce your alcohol intake, drink a glass of water in between each alcoholic beverage and when at the bar opt for spirits with low-kilojoule mixers like soda water, rather than wine and beer.

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3 EXERCISE OFTEN Make the most of the nicer weather and lighter mornings by exercising before work, or going for a walk during lunchtime.

This will help you feel energised and more motivated to make better food choices all day long. @womensfitnessau

EatFIT BEAT THE HEAT

…With these hot-weather dos and don’ts DO eat regular light meals rather than overloading with fewer big meals that can make you feel super-sluggish and overheated afterwards.

DON’T go overboard on protein ( like meat, fish, eggs).

Although it’s important for keeping you satiated, it actually produces more heat than other food components when it’s digested, which could make it harder for you to stay cool.

WORDS ANGELA DOWDEN, LOUISE PYNE PHOTOGRAPHY GETTY IMAGES

DO top up your intake of potassium (in fruit and veggies such as avocado, guavas and bananas), as it’s an essential fluid-regulating mineral, and marginally reduced levels caused by sweating in hot and humid weather can contribute to raised blood pressure and an irregular heartbeat.

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Diary of a

SUGAR DETOX Could you quit the sweet stuff for two weeks?

Here’s what happened when WF’s Jaymie Hooper tried

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EatFIT

DID YOU KNOW THAT AUSSIE WOMEN CONSUME AN AVERAGE of 42g of sugar per day? Crazy, right? But here’s what’s even crazier: Despite the fact our taste for the sweet stuff has declined over the past decade, we’re still downing almost twice the recommended daily amount. Twice! If, like me, you thought you were safe with your vegan granola, organic green juices and guilt-free bliss balls, boy, do we have a lot to talk about. Sugar is hidden in a whole range of foods – both sweet and savoury – and it’s your one-way ticket to an unhealthy waistline, negative mood and plummeting energy levels. On top of that, excess sugar consumption has also been linked to a long list of chronic health conditions including type 2 diabetes, joint pain and heart disease.

So, why is it so hard to ignore your sweet tooth? According to research, it’s because sugar’s as addictive as cigarettes.

Since it activates your brain’s pleasure centre, sugar releases a rush of feel-good dopamine into your bloodstream every time you consume it, so when you don’t eat the sweet stuff, you crave it. It’s a vicious (but oh-so delicious) cycle, however if good health is on your wish list, it’s a cycle you have to break, stat.

THE GAME PLAN

I’d like to think I have a pretty healthy diet. I eat an omelette, oats or granola for brekkie, I snack on popcorn, fruit or carrot sticks and hummus in the afternoon and I usually go for veggie-based lunches and dinners with a little salmon or tuna thrown in. On paper, I’m living life à la Gwyneth Paltrow, but here’s the truth I “accidentally” left out: Sometimes I eat like an out-ofcontrol kid at a birthday party. On Friday and Saturday nights, for example, I’ll down a packet of crispy M&M’s, snack on Doritos till my fingertips turn orange, eat 20 rows of chocolate and guzzle a bottle (or two) of rosè with my BFFs. Through the week it might not look like I have a sugar problem, but when it comes to the weekends, I binge on the stuff. And actually, when I think about it,

Aussie women consume an average of 42g of sugar per day womensfitness.com.au

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I probably raid the kitchen pantry for a sweet treat after dinner most nights, and tend to buy a muffin once a week after lunchtime, too, so I guess my name is Jaymie, and I’m addicted to sugar.

After realising I may definitely have an addiction to sugar (and after reviewing the aforementioned health woes it causes), I decided to give it the flick for two weeks.

There would be no honey, no molasses and no artificial or added sweeteners (think corn syrup, dextrose, sucrose and maltose), which basically meant I couldn’t eat anything that came in a packet. Sounds easy enough, right? Let’s find out.

THE CHALLENGE WEEK 1

MONDAY: So I think my body’s allergic to sugar detoxes. No joke, the day I was supposed to push the sweet stuff out of my life, I was hit with a vomiting virus so severe I was bed-bound for four and half days and couldn’t eat a thing except for small mouthfuls of electrolyte soup. (Yes, they exist, and yes, I pray you never need them.) By the time I could actually begin the challenge, I figured it was going to be a piece of cake (ha) because I’d already had a week of abstaining from the thing I wanted most: food. But as it turns out, I was very (very) wrong.

While my breakfast of oats and lunch of veggie soup were delish, by the time 3pm rolled around, I had to try really hard to stop myself from buying an apple and cinnamon muffin from my fave café. I felt like I had zero energy and I just really wanted something to perk me up, but I resisted and snacked on an actual apple and not one, but two mandarins and hoped that wasn’t considered cheating.

TUESDAY: The second day was easier than the first. Well and truly over my virus, my willpower caught a second wind and I recommitted myself to the whole “no sugar” thing. I snacked on nuts and fruit whenever I felt hungry and I sipped on peppermint tea to nix any cravings. I was super busy at work, which turned out to be a blessing because I think when my mind is preoccupied, it doesn’t have a chance to think about croissants and chocolate and all the good things in the world. I treated myself to a delish protein-packed dinner of salmon and veggies so I wouldn’t @womensfitnessau

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“I didn’t realise just how much my body would miss dark chocolate... and to be honest, it really freaked me out.” crave anything sweet before bed, and guess what? It totally worked!

WEDNESDAY: I’m pretty addicted to tea (who knew I had so many obsessions?), so I’m used to experiencing headaches when I don’t have a cup for a day or two.

Apparently I get them when I don’t have any added sugar, too, so today was pretty awful. I felt lethargic and irritable for no reason and had a sharp pain in the front of my noggin All. Damn. Day. I didn’t realise just how much my body would miss dark chocolate (um, does 65% cacao count as dark?), and to be honest, it really freaked me out. I don’t like the idea of being a slave to a substance – illicit or not – so in a way, feeling crappy kind of gave me extra determination to keep going. Despite that realisation, I still went home and almost asked to be physically restrained so I wouldn’t crack open the cookie jar.

Instead of giving in, I ate half a banana after dinner and sipped on my saviour peppermint tea until the cravings passed.

FRIDAY: Between keeping busy at work and noshing on my pre-planned meals and snacks, the rest of the week wasn’t too hard.

I experienced a few more headaches and my energy levels always seemed to plummet post-lunch, but after adding some more protein to my midday meals (poached eggs and avo on rye, FYI), that problem disappeared. While Friday was relatively uneventful in terms of cravings during the day, by the time I met up with my friends for dinner in the evening, I was in trouble. I ordered a salad, but when they wanted to share dessert, I had to say no.

They understood what I was doing, but

they went ahead and devoured their chocolate-drizzled waffles in front of me while I slowly died inside.

SUNDAY: So my mind is stronger than I thought. That, or scrolling through Bella Hadid’s Instagram feed is the best way to convince yourself you don’t need to eat sugar ever again. With some extra motivation up my sleeve, I prepped my meals for the second week of the challenge (slow-cooked veggie chilli, salmon and veggies and vegetable soup), and also felt inspired to whip up some yummy sugarfree snacks. My treat of choice? Black bean brownies. While they do have a fair amount of dates in them, I swapped my usual third cup of honey for a banana. Not as sweet, but I was sure they’d do the trick.

WEEK 2

MONDAY: Something weird happened today. I bit into a carrot stick and it kind of tasted… sweet? I know. I couldn’t believe it either. It seemed that after seven days without any added sugar, my tastebuds were changing. I’m well aware it probably takes much longer than that for them to really transform, but hey, it was a start, so week two of the challenge started out pretty great. My headaches had all but disappeared, I was feeling more energised and I wasn’t heading home wanting to devour seven blocks of chocolate anymore.

WEDNESDAY: While I’ve been handling my cravings pretty well during the challenge, I haven’t really had other people tempt me with sweet things. That changed today when one of my lovely co-workers waved her delish cookies under my nose.

Okay, she didn’t actually do that, but she did place them in my peripheral vision where they continued to haunt me for the rest of the day. Update: Carrot sticks no longer taste sweet, but my breakouts are clearing up, so I guess that makes up for it?

FRIDAY: I’ve stuck to fresh, homemade food for most of the challenge, so I haven’t had to worry too much about reading labels. Tonight, though, I felt like being lazy and decided to buy a pre-made taco kit for dinner. Spoiler alert: I didn’t buy it. Why? Because for some reason, it had a crap load of added sugar. When I swung by the health food aisle to pick up snacks for the weekend, I found the same thing, which was surprising. So many raw slices, natural popcorn and no-added-sugar muesli bars still contained more than 5g of sugar per serving, so I gave up, went home and made my own lettuce cup veggie tacos, then treated myself to some leftover black bean brownies instead.

SUNDAY: To end the challenge, I did the expected: Bought a block of chocolate and ate the entire thing. Just kidding – I couldn’t get through it all. A few squares were all I could manage. They tasted super sweet, and I really didn’t want to undo all of my hard work. I learnt a lot over the two weeks (that sugar is in almost everything and that I craved it a lot more than I had thought I would), but the most important thing I realised was that I don’t need to gorge myself of sweet things to nix my sugar cravings. If I get the balance of fibre and protein right in my main meals, I feel satiated for most of the day, and if my sweet tooth does come knocking, I can rein it in with fruit or a cup of tea. Since chocolate makes me happy, I’m still going to eat it now that the challenge is done, but I’ll enjoy it in moderation – because I don’t actually need sugar to feel happy.

I can do that all on my own.

Your detox plan

Quit sugar the healthy way with these dos and don’ts from sports dietitian Peta Carige DON’T HAVE EXTRA “The first thing you should eliminate from your diet is added sugar. For example, cut out the sugar you add to your tea and coffee (yes, raw sugar is still sugar) and remove soft drinks, juices and biscuits.”

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DO GO RAW “Eat more whole, raw foods rather than processed foods. All processed foods have some form of added sugar, but if you include vegetables, nuts, eggs and milk, they’ll fill you up more and lower your sugar intake.”

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DON’T DITCH FRUIT “Removing sugar does not mean removing fruit from your diet.

A whole piece of fruit contains natural sugar from fructose, but it also contains fibre, antioxidants, vitamins and minerals.” @womensfitnessau

EatFIT

KEEP IT UP

Easy tweaks to keep your sugar cravings under wraps GO 80/20

Moderation is the best rule when it comes to long-term success. By allowing yourself the occasional treat once or twice a week, you’ll be more inclined to stick to a healthy diet the rest of the time.

PAY ATTENTION

Hands up if you’ve ever accidentally eaten an entire packet of Hundreds & Thousands? Preach, girl, so to stay mindful about your eating habits, keep a food journal for two weeks. It’ll help you identify which foods make you feel better.

PLAN AHEAD

Organise your weekly meals and never walk into the supermarket without a list.

This way you’ll stock up on what you really need (oats, quinoa, fresh fruit and veggies) and sidestep the confectionary aisle.

SWAP IT OUT

PHOTOGRAPHY THINKSTOCK, GETTY IMAGES

Look for alternative foods to hit your sweet spot. Carige suggests replacing a chocolate bar with a hot chocolate as it’ll fill you up with protein and calcium.

Craving pastries? Make some protein balls. “You’ll feel like you’re having a small treat, but you’re receiving more nutrients than sugar and fat,” says Carige.

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CULTURE CLUB Become a fermenting pro with these recipes

Broad beans scream spr ing , but you can use this re cipe any time, substituting the beans with what’s in season

BROAD BEAN SALAD WITH PEPITAS AND OATS SERVES 6-8

V

DF GF

cup whole oats (groats) cup pepitas (pumpkin seeds) filtered water, for activating tsp lemon juice 500g fresh broad (fava) beans in their pods cup broccoli sprouts cup radish sprouts 1 tbs extra-virgin olive oil 1 small garlic clove, crushed and finely chopped cracked black pepper, to taste bunch mint, leaves only, finely sliced bunch flat-leaf (Italian) parsley, leaves only, finely sliced

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Celtic sea salt, to taste small handful of mizuna (mustard greens) or other leafy greens (optional) 1 The night before, soak the oats and pepitas separately in filtered water, adding the lemon juice to the oats and a pinch of sea salt to the seeds. The following day, drain the oats and pepitas, rinse them well, then drain again.

2 Bring a saucepan of lightly salted water to the boil and add the soaked oats.

Cook for 3–4 minutes, or until they are tender. Strain well, then rinse in cold

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water. Tip into a serving dish. Add the soaked pepitas and set aside while you prepare the broad beans.

3 Pop the broad beans out of their pods.

Bring a saucepan of salted water to the boil and drop in the beans. Simmer the beans for 3–4 minutes, then drain and submerge in a bowl of iced water (this helps retain their vibrant green colour).

4 Peel the beans, leaving you with tender, bright green jewels. Add these to the dish with the sprouts along with the remaining salad ingredients.

5 Toss to combine, gently so not to break the sprouts. Serve at room temperature.

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EatFIT BRINED BEETROOT WITH ORANGE AND JUNIPER MAKES ENOUGH TO FILL 1.5L JAR

1 litre filtered water 50g sea salt 5 celery stalks, cut into 5cm pieces (or smaller depending on your jar) 6–8 medium beetroots, peeled and cut into chunks 2 bay leaves zest of 1 orange tsp juniper berries, lightly bruised using a mortar and pestle tsp mixed peppercorns, cracked 1 Bring 1 cup of the water to the boil in a large saucepan. Add the salt, stir until dissolved. Add the remaining water, then take pan off the heat and allow the brine to cool to room temperature.

2 Put the celery in the jar with the beetroot, bay leaves, orange zest, juniper berries and peppercorns. Fill jar completely,

DF GF VG

wedging the vegetables in as snugly as possible.

3 Pour in just enough of the cooled brine to completely cover all the ingredients, leaving 1–2cm of space from the rim of the jar. Tap the jar on a folded tea towel to dislodge any air pockets. Close the lid tightly and place the jar on a tray to catch any liquid that may leak out during fermentation.

4 Leave in a cool spot, out of direct sunlight, with temperatures around 18–24°C, for 7–21 days or until furiously bubbling. When the bubbles subside, the brined vegetables are ready to eat, but if you prefer them more sour, leave the jar out for another 1–2 weeks. When they are to your liking, slow the fermentation process by storing the jar in the fridge. This will keep for 6–12 months.

can be diced The brined beetroot or casseroles, and used to top soups ply served used in a salad or sim with a cheese platter

THE CREAMIEST OAT AND RYE PORRIDGE SERVES 6

V

PHOTOGRAPHY BEN DEARNLEY

cup rolled oats cup whole or rolled rye, optional cup whole oats (groats) 3 cups filtered water, plus extra if needed 2 pinches sea salt milk, as required 1 The evening before you plan to make the porridge, combine the rolled oats, rye and whole oats in a saucepan, and cover with the filtered water. Stir and cover with a lid. Leave on the kitchen bench overnight.

2 The next day, add the salt to the soaked grains, put over medium–low heat and bring to a gentle simmer. Stir well using a wooden spoon, cook for 30–40 minutes over very low heat, until the oats are soft and creamy. Add extra water or milk as required, just enough to form a stirrable consistency.

3 Ladle into warm bowls with your choice of toppings. Leftovers can be blended with toasted nuts, dried fruit, and milk to add to a smoothie or as an alternative to cream.

These recipes have been extracted from Ferment by Holly Davis (Murdoch Books, $45).

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LookFIT GOING GREEN

Fruit and veg: we like them in our soups and smoothies and, according to US research, 73 per cent of Millennials like them in their beauty products, too. A growing number of women are opting for natural formulas, and since botanical extracts are known for their calming, cleansing and moisture-boosting properties, it’s not hard to see why. Next time you take a wander down the beauty aisle, treat yourself to these new natural prods for skin that glows and locks that shine.

1 THE MASK Infused with probiotics, acai extract and milk proteins, the Aspect Probiotic Sleep Mask, $55, will increase moisture levels and skin softness.

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

2 THE SHAMPOO Strengthen your locks and banish built-up product with Pure Hair Food Detox Your Hair Shampoo, $28.90, for a hit of wheat protein and aloe vera.

3 THE HYDRATOR Prevent sun damage and quench dry skin with the mix of raspberry seed oil, grape, mushroom and kiwi fruit in Antipodes Immortal SPF15 Face and Body Moisturizer, $45.

1

2

3

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WATER, baby One season, six trends.

Bring on your best bikini daze ever‌

Dive into‌ Americana 1 Lee one-piece, $109 2 Calvin Klein one-piece, $129.95 3 Bond Eye bikini top, $70, and bottoms, $70 4 Duskii bikini top, $95, and bottoms, $65

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LookFIT

Dive into‌ Monochrome 1 Piping Hot one-piece, $49 2 Cotton On one-piece, $49.95 3 Roxy bikini top, $49.99, and bottoms, $29.99 4 Bonds one-piece, $69.95 5 Billabong bikini top, $59.99, and bottoms, $45.99

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Dive into‌ Nautical

1 Cotton On one-piece, $49.95 2 Seafolly bikini top, $109.95, and bottoms, $99.95 3 Heidi Klum bikini top, $109, and bottoms, $89.95 4 Duskii bikini top, $80, and bottoms, $60 5 The Upside bikini top, $79, and bottoms, $99

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LookFIT

Dive into‌ Flower power 1 Billabong one-piece, $89.99 2 Roxy bikini top, $59.99, and bottoms, $45.99 3 Cotton On one-piece, $59.95 4 Billabong bikini top, $59.99, and bottoms, $59.99 5 ASOS bikini top, $30, and bottoms, $30

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Dive into‌ Block party 1 Heidi Klum one-piece, $179 2 Heidi Klum bikini top, $99.95, and briefs, $79.95 3 Seafolly one-piece, $139.95 4 Billabong bikini top, $39.99, and briefs, $39.99 5 Seafolly bikini top, $109.95, and briefs, $79.95

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LookFIT

Dive into… Tropical punch

STYLING JESS PECORARO PHOTOGRAPHY TRENT VAN DER JAGT

1 Stella McCartney bikini top, $169, and bottoms, $99 2 Stella McCartney bikini top, $189, and bottoms, $109 3 Heidi Klum bikini top, $89.95, and bottoms, $79.95 4 Bonds one-piece, $69.95 5 Bonds bikini top, $34.95, and bottoms, $29.95

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6 steps to ETERNAL YOUTH Turn back time with these expert skin tips

“SURE, AGEING IS NATURAL, BUT DOES IT have to happen so soon?” asks skin expert Dr Anthony Youn in his new book, The Age Fix (Orion Publishing Co, $29.99). If you’ve ever unexpectedly spotted a grey hair or deeper-than-usual wrinkle, it’s a sentiment you can relate to.

We’ve all felt that little niggle in our chest as we realise there’s nothing we can do to pause time – but what if we told you there was? Dr Youn, along with other skin specialists, believes that there are many changes we can make to halt or slow the ageing process. And no, we’re not talking about surgery. “There are many tricks, techniques, products and procedures that target everything from wrinkles and age spots to sagging jowls and smile lines, and you won’t have to go under the knife to try them,” says Dr Youn.

Before you can minimise the effects of ageing, it’s important to understand that you grow older in two kinds of ways: 112

intrinsically and extrinsically. Although intrinsic ageing (which is controlled by your genes) can’t be changed, extrinsic ageing (caused by external factors) can be. You might not have total control over things such as pollution, pesticides and environmental chemicals, but you are in charge of your lifestyle choices (what you eat and how you move), and it’s these factors that can put a pin in premature ageing. So, what should you be doing, exactly? Read on to find out.

#1

EMBRACE THE SHADE

“Excess UV radiation is the absolute worst thing you can expose your skin to if you want to keep it looking young,” explains Dr Youn. Compare an area of skin where you’ve received lots of sun (such as your arms or face) with an area that hasn’t (your butt, for example), and you’ll notice the less exposed area has no

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age spots, wrinkles or pigmentation.

To protect your skin from the sun and its adverse effects, facialist Cherry Woods recommends using a broad spectrum, antioxidant-rich sunscreen with SPF 30 or greater, every day – even in winter.

#2

DON’T SMOKE (EVER)

We probably don’t need to tell you this, but smoking is bad for your bod.

Not only that, it’s one of the top factors responsible for premature ageing. “If you smoke, stop!” urges Woods. “Smoking reduces oxygen uptake and blood circulation in the skin and causes rapid collagen breakdown, which results in wrinkles and a dull, sallow complexion,” she explains. In fact, a study published in the International Journal of Dermatology found that the risk of developing severe wrinkles was three times higher in smokers than non-smokers, so toss the ciggies, ASAP. @womensfitnessau

LookFIT the no-gos? “Sugar in particular is a skin wrecker as it causes ageing by increasing inflammation and glycation,” says Dr Youn.

And Woods agrees, adding, “Glycation is a process in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (or AGEs for short).” Put simply, the more sugar you eat, the more AGEs you develop, and because AGEs damage vulnerable proteins such as collagen and elastin (the stuff responsible for plump, wrinkle-free skin), you’ll be more susceptible to dryness and sagging.

As well as ditching the sugar, eating low-GI foods could potentially rewind the clock. “This is a big one,” says Woods.

“Inflammation is the start or cause of most diseases, and we should classify skin ageing as a disease. Eating foods that are low on the glycaemic index will help reduce inflammation, while high glycaemic foods cause blood sugar to surge and spike.” Too many spikes in your blood sugar may throw your hormones out of whack, which, in turn, will cause all kinds of skin woes such as acne and dark spots.

#5

WORDS ERICA BUSH PHOTOGRAPHY GETTY IMAGES

#3

GO EASY ON THE BOOZE

While we all enjoy one or two responsible(ish) drinks now and then, excess alcohol consumption can put unnecessary strain on your skin. According to Woods, alcohol dehydrates your skin, which, in time, causes enlarged capillaries that create heat and inflammation (aka, red spots). It can also make you prone to flushing, and if this happens regularly, you could be stuck with a permanently red complexion.

#4

DITCH JUNK FOOD

Noshing on the wrong foods?

Your skin will pay the price. “The foods you eat can contribute to swelling, redness, acne and wrinkles and can also affect skin elasticity and how likely you are to get sunburned,” says Dr Youn. So, what are

CATCH MORE ZZZS

According to a study by US scientists, restless sleepers show increased signs of skin ageing and slower recovery from a variety of environmental stressors.

“Your body undergoes major repairs while you sleep, including repairs to your skin,” explains Dr Youn, so if you skimp on your nightly winks, your skin won’t be able to heal efficiently. Clock a good seven to eight hours of shut-eye, though, and your cells (and future self) will thank you.

“Sleep is one of the cheapest and most effective ways to see an improvement to your skin,” adds Woods. But don’t just flop and snore. If you sleep on your stomach, you’ll place unwanted pressure on your skin and subject it to creasing (which can cause fine lines later down the track). Snooze on your back, though, and you’ll avoid this problem altogether.

#6

Stop the clock Score a youthful glow with these time-reversing prods

THE CLEANSER: Fight freeradical damage and premature ageing with an energising hit of antioxidants and cell-renewing vitamins. (1) Youth to the People Kale + Green Tea Spinach Vitamins Age Prevention Cleanser, $47 THE SPF: A broad spectrum SPF that will shield your skin from sun damage and mask imperfections at the same time. (2) La Roche-Posay Anthelios XL SPF 50+ BB Tinted Comfort Cream, $28.95 THE EYE BALM: Thanks to a fusion of rosehip oil, sea kelp, green tea and olive leaf extract, this nourishing eye balm will send dark circles, fine lines and puffiness packing. (3) Organic Island Restructuring Eye Crème, $65 THE NIGHT CREAM: Hydrate, tone and protect your skin with this multi-tasking lotion. Loaded with anti-ageing actives such as niacinamide and peptides, it’s beauty sleep in a jar. (4) Olay Regenerist Micro-Sculpting Cream Night, $48.99 THE TREATMENT: As it’s fast-absorbing and packed with wrinkle-smoothing actives like goji berry and acai fruit extracts, this serum will plump, defend and enrich your skin. (5) Sukin Purely Ageless Intensive Firming Serum, $24.95

SAY, “OMM”

Feeling wired? That’s bad news for your skin. “Stress hormones aren’t meant to circulate in your bloodstream all the time. When they do, they can cause widespread inflammation that leads to premature ageing,” says Dr Youn. So, what can you do to stop it? You guessed it: de-stress, says Woods. “Extreme, prolonged stress causes much accelerated ageing, so make sure you treat yourself to some well-earned relaxation.” Meditate, do a yoga class or run a bubble bath.

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LookFIT

UT Y CALL OF BEA

Should you use

A FACIAL ESSENCE?

WORDS JAYMIE HOOPER PHOTOGRAPHY TRENT VAN DER JAGT

WF’s Jaymie Hooper puts the latest skincare trend on trial

WHEN IT COMES TO KEEPING MY SKIN IN GOOD NICK, I’ll try just about anything. Face yoga? Sure. Sweep an electric blade across my cheeks? Done. Put tea bags on my eyelids? I’ve done that, too, but when I first heard about facial essences – beauty waters touted as your skin’s new best friend – I was sceptical. Yeah, I know that H2O is a tried-and-true skin saviour, but despite the fact that facial essences promised to bless me with a super-glowy complexion, the idea of paying to splash water on my face seemed an even bigger scam than the cost of cinema popcorn.

Since facial essences originated from Korea (the land of flawless skin), though, I figured there might be truth behind the hype, so I did some digging. After a little research, I soon realised that although facial essences look like water, they pack a helluva lot more power. Put simply, they’re thin, lightweight fluids that are infused with nourishing vitamins and compounds designed to brighten, tighten or hydrate your skin. Since the molecular structure of a facial essence is smaller than that of standard oils and creams, it’s more easily absorbed by the skin, which allows the active ingredients to better penetrate your dermis.

Oh, and since damp skin soaks up serums and moisturisers more easily, using an essence can also up the efficacy of your core prods. Impressive, no? I thought so, too, so despite my initial hesitance, I decided to buy a few bottles and take the proverbial plunge.

I have a relatively low-key routine (cleanser + oil + eye cream = done-zo), so slipping in an extra step seemed like

a monumental bother at first, but it was totally worth it. Before I started using a hydrating essence, the skin around my cheeks was dry and scaly thanks to months of frigid winter winds and artificial heating, but after two weeks of applying the good stuff morning and night, I was rewarded with a soft, dewy complexion. My dry patches disappeared, my skin tone seemed brighter and my foundation no longer caked around my dehydrated nose and forehead.

Although the additional step added an extra minute or two to my routine, it wasn’t exactly strenuous work: I simply applied the essence after cleansing (if you use a toner, you’d use it after this step), then massaged my usual face oil in. At first I used a cotton pad to sweep the liquid over my face, but then I actually read the instructions (oops) and realised I was supposed to press the liquid into my skin to help stimulate blood flow. (Psst: This felt a whole lot nicer than the soggy cotton pad, so I’d go with the press-and-pat method straight off the bat.)

I’m guessing you’ve already figured this out, but I was totally wrong about facial essences. They’re champs at nixing dryness, so I’ll be adding them to my beauty arsenal, and as they’re so lightweight, even when I used an oil afterwards, I never felt slimy.

Turns out they’re not the moneymaking scam I first thought, so I’ll go back to calling out real rip-offs – like having to pay for tomato sauce with your pie. #whatajoke

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Believe it or not

Beauty myths you really need to ignore

1 LEMONS CAN BRIGHTEN YOUR SKIN These zesty fruits are highly acidic, so if you place raw lemon slices onto your face, you could damage your skin barrier and cause all sorts of sensitivity.

2 GLUE CAN BANISH BLACKHEADS I don’t care which YouTube star told you to put PVC on your face – glue is not a good exfoliator.

3 TOOTHPASTE CAN NIX PIMPLES Okay, so toothpaste may shrink your zits, but if you have sensitive skin, you’ll only cause unnecessary redness and irritation, so just stick to a spot treatment. Puh-lease.

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Summer beauty wishlist Get your glow on with these hot-weather prods

SUMMER IS COMING, FRIENDS, which means it’s time to say so long to gnarly winds, artificial heating and rain and a big hel-lo to… dry winds, humidity and scorching temps. While the latter weather patterns might be conducive to flip-flops, sunshine and pool parties, they can also do a number on your dreams of no-filter-required skin and hair. Add these products to your beauty bag, though, and you’ll be camera-ready all summer long.

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LookFIT

Mane control

Glossy strands are only a few steps away

Silky locks

Colour repair

According to experts, the amino acids in your hair can be severely affected by UV light. In fact, recent studies show some of your hair’s proteins can be degraded by as much as 50 per cent when exposed to the sun. Throw a little chlorine or salt water into the mix and your strands will also become dry and straw-like before you’ve had a chance to eat your Calippo.

To stop your tresses from fraying and splitting, invest in a weekly hair mask.

On your list: Mend with 1 Essano Argan Oil Recovery Hair Mask, $15.99, hydrate with 2 Redken Extreme Mega Mask, $38.95, or add shine with 3 Paul Mitchell Super-Charged Moisturizer, $51.

Salt and chlorine can leach the colour from your hair or, if you’re blonde, turn it green – eeek! The sun can also take a toll on your mane’s shine, so switch your heavy winter shampoo and conditioners for clarifying formulas or those with colour-boosting agents.

On your list: Try 1 Keune Care Sun Shield Shampoo & Conditioner, $23.95 each, to fight UV damage and soften your strands. If you’re a regular in the pool, apply 2 Philip Kingsley Swimcap Cream, $50, before you dive in to prevent hair from absorbing chlorine, and rinse after with 3 Original & Mineral Original Detox Shampoo, $32.95, to nix dulling mineral deposits.

Product build-up, sweat and one too many bevvies mean your complexion can become dry, congested or sensitive.

To remedy your dermal woes, set a date with a calming sheet mask, detoxifying clay treatment or sebum-reducing mask.

On your list: Do you have a face?

Then you need 1 Sand&Sky Brilliant Skin Purifying Pink Clay Mask, $69.90.

It’ll suck out any impurities. Sensitive skin? 2 Erno Laszlo Soothe & Calm Hydrogel Mask, $25, soothes a ruddy complexion. 3 Murad InstaMatte Oil-Control Mask, $68, reduces shine.

You might still have hair oils and detangling serums on hand from winter, but it’s time for a summer update. Fight off the humidity with anti-frizz sprays and creams, summer-proof your ’do with UV protection and capitalise on those salty strands with texture sprays and lotions.

On your list: Use 1 Aveda Sun Care Protective Hair Veil, $49.95, to shield your locks from the sun for up to 16 hours, score beachy curls minus the crunch with 2 Oribe Matte Waves Texture Lotion, $64, and tame unruly locks with 3 De Lorenzo Elements Afterglow, $21.95.

Sniff this

Face first The ultimate complexion fixers Treatment zone

Style fix

The must-have scents of summer

Into the mist

Face mists are the ultimate summer staple. They beat the heat, up your skin’s moisture bank and help protect it from environmental damage. Stash one in your desk drawer, gym bag or bathroom vanity, stat.

On your list: Use 4 Jurlique Limited Edition Sweet Violet and Grapefruit Hydrating Mist, $49, to re-energise after a long day, cool off with 5 Ole Henriksen Pure Nurture Facial Water, $29, or quench thirsty skin with a spritz of 6 Josie Maran Nirvana Hydrating Treatment Mist, $55.

1 Katy Perry’s Indi EDP 30ml, $39 2 Elie Saab Girl of Now EDP 50ml, $134 3 Gucci Bloom EDP 30ml, $105 4 Kai Rose Perfume Oil, $70 5 Sabé Masson La Reine Soleil Soft Perfume, $40

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“If there was one thing I could tell my younger self, it would be to keep your face out of the sun and wear SPF daily.”

Protect your assets Brush up on your sun safety know-how Slip, slop, slap

If skin cancer and wrinkles don’t feature in your 10-year plan, SPF needs to become your best friend.

“If there was one thing I could tell my younger self, it would be to keep your face out of the sun and wear SPF daily,” says international facialist and wellbeing expert Abigail James.

“Sunscreen is the first line of defence when it comes to protecting against UV damage, so apply it every day.”

And, don’t forget a hat and sunnies, as fine eye lines can become way more prominent after squinting in the sun.

Stay safe with: 1 La Roche-Posay Anthelios XL Nutritive Oil SPF 50+, $36.99 2 Avène Very High Protection Broad Spectrum Emulsion SPF 50+, $26.95.

Check yourself

Most of us have a mole or two, and more often than not, they are harmless. But (and this is a big but), excess sun exposure can cause them to change. Since early detection is the best form of prevention, knowing your moles is crucial.

“Always report any changes to your GP, who will then refer you on to a dermatologist if the diagnosis is uncertain,” explains consultant dermatologist Dr Noor Almaani.

It’s much easier to spot a change if you are checking your moles regularly, so if you notice a change in size, shape or colour or you notice itching, pain or bleeding, get tested.

Stay safe with: Skin Cancer App MySkinPal ($2.99, iTunes & $2.69, Google Play).

Cool off

Go faux

Tanning is never safe, no matter which way you spin it. That shade of caramel is a sign of skin cells in trauma, so apply a fake tan instead.

Stay safe with: 1 The Base Gradual Tanning Lotion, $41 2 Byron Bay Tan Apply & Go! Instant Self Tanning Foam, $34.50 3 Wotnot Natural Self-Tan Lotion, $29.99.

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“Sunburn is an acute reaction in the skin that follows excessive exposure to UV radiation,” says Dr Anjali Mahto. “It causes direct damage to your DNA, resulting in inflammation and death of skin cells, and it’s one of the biggest causes of premature ageing.” Although the best tip is to avoid getting burnt in the first place, mistakes do happen, so Dr Mahto says to cover up the affected areas and stay in the shade until your sunburn has healed. “Apply a cold compress to the skin or take a cool bath or shower,” she tips. Gently pat skin dry when you get out and if you’re in pain, use anti-inflammatory medicine such as ibuprofen. Aloe vera is also anti-inflammatory.

Stay safe with: Sun Bum Cool Down Aloe Spray, $16.99.

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Body talk Score softer skin from head to toe Scrub up

If your pores are clogged with excess product, salt and chlorine, your dermis won’t be able to soak up the moisture. To slough away dead cells and soften rough patches on your legs, arms and elbows, buddy up to shower scrubs and polishes.

On your list: 1 Blaq Meteor Shower Scrub, $24.95, uses charcoal and actual meteor dust to reveal softer, brighter skin. 2 Herbivore Coco Rose Coconut Oil Body Polish, $51, will moisturise as it exfoliates with a blend of botanical extracts and antioxidants. Massage 3 Babor Sugar Oil Peeling, $62, into your face to dislodge sunscreen and make-up and boost radiance.

Softer touch

Between the pool, the surf, the sun and the air-con, your skin’s moisture levels can become severely depleted during the warmer months. Since it’s also the time of year your skin’s most on show, nix scaly patches with a hydrating gel, oil or lotion. Apply your prods of choice straight after the shower to max their absorption.

On your list: Infuse softening oils with 1 Aromatherapy Associates Renewing Rose Hydrating Body Gel, $72, or nourish your skin with a few drops of the sweet-smelling 2 Salt by Hendrix Neroli + Argan Body Oil, $39.95. Keep it simple with 3 Vaseline Intensive Care Deep Restore Lotion, from $5.25.

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LookFIT DID YOU KNOW?

The sun’s UV rays are strongest between 11am and 3pm, so pick a tree to exercise under or schedule your sweat sesh for before or after work instead. Check the UV index on bom.gov.au and if it’s three or more, you’d best whip out that SPF.

Cosmetics kit

Enhance your best features with a little make-up magic

WORDS JAYMIE HOOPER ADDITIONAL WORDS ERICA BUSH PHOTOGRAPHY GETTY IMAGES

Complexion fix

Instead of masking your natural glow with layers of foundation, opt for breathable formulas.

Oil-based foundations can rub off in the heat, so choose water- or silicone-based instead and go for BB creams packed with SPF. Got oily skin? Go with a mattifying formula.

On your list: 1 Bioderma Photoderm BB Cream SPF 50+, $36.99, will ban grease, but if you prefer a dewy glow, try 2 Nude by Nature Flawless Liquid Foundation, $39.95.

Too oily for normal foundation?

3 Enter The Body Shop Matte Clay Skin Clarifying Foundation, $19.

Sculpt it

Get party-ready with a little contouring and highlighting.

A subtle sweep of bronzer will accentuate your sun-kissed look and a dollop of dewy highlighter or illuminator will provide a barely-there finish.

On your list: 1 Wander Beauty On-the-Glow Blush and Illuminator, $63, will add colour and define your Cupid’s bow and cheekbones. Brush 2 Mecca Max Sunlit Skin Bronzing Powder, $22, across your temples, jawline and cheekbones, then brighten your look with 3 Luma On the Glow Highlighter in Cashmere Casbah, $29.95.

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Brig ht eyes

Leave the winter smoky behind and make your peepers pop with shimmery metallics. Go for sweat-proof and waterproof formulas to avoid smudges, and don’t forget your eye primer to avoid travelling shadow.

On your list: Prep your base with 1 Benefit Cosmetics Stay Don’t Stray Eyeshadow Primer, $45, then add shimmer with the super-pigmented 2 Tom Ford Cream & Powder Eye Color in Sun Worship, $87. To finish, add a few licks of the volumising, smudge-proof 3 Revlon Mega Multiplier Mascara, $21.95, and you’re good to go.

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Pucker up

Got dry lips? Then stay away from matte lippies (excepting next-gen cream formulas).

Instead, reach for juicy glosses and tinted balms to keep your kisser looking fresh.

On your list: 1 Charlotte Tilbury Hollywood Liquid Lips in Rising Star, $49, glides like a gloss but finishes like a matte, while 2 Inika Organic Certified Organic Lip Glaze, $34, delivers pigment with a side of soothing vitamin E and vanilla oil. For a no-fuss approach to glosses, try 3 Lanolips Tinted Balm SPF 30, $14.99, for sun protection and a hit of a colour.

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LookFIT

Beauty

LOOT The prettif ying products worth your coin!

Owner of a sensitive scalp?

Welcome the Klorane SOS Serum with Peony, $19.95, into your life.

Massage in this pH-balanced serum to soften your locks and provide relief for a sore, itchy noggin.

New bounce

Scoring voluminous tresses has never been easier thanks to the Curious Grace Delightfulness Dryer, $99.95. Equipped with a professionalworthy AC motor, two speeds, three heat settings and seriously cute packaging, it’s all you’ll ever need.

TAKE IT EASY

HEAD FIRST

Banish fine lines and dehydration around your peepers with the Trilogy Very Gentle Eye Cream, $39.95. Infused with antioxidant-rich maqui berry and redness-reducing SyriCalm and aloe vera, it’ll soothe even the most irritated skin.

WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

Scrub up

In the tropics Treat yourself to the Calvin Klein Obsessed For Women EDP 50ml, $79, and embrace summer with a delish mix of citrus, musk, neroli, white lavender and purple sage.

Instant fix

Ditch the micro beads and befriend the eco-friendly Avène Gentle Exfoliating Gel, $44.95. Using cellulose beads and jojoba wax, it sloughs off dead cells to reveal smoother skin and up the efficacy of your moisturisers.

Need to look good in a hurry? Enter these fast-working prods

HYDRATE IT Clinique Pep Start Pout Perfecting Balm, $30

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HIDE IT Rimmel London Insta Fix & Matte, $13.95

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REVIVE IT Batiste Dry Shampoo in Rose Gold, $9.99

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TravelFIT ISLAND DREAMING

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Ever been to Hawaii? According to US research, 335,753 of you should have your hands up. Turns out Aussies love the tropical archipelago so much that we’ve become its third largest market, and 46 per cent of us visit more than once. Still got your hand up? Nice, but whether you’re heading back for your fifth visit or your first, make sure you venture out from the gateway island, Oahu. We’ll admit, the most-visited island has its perks, but do yourself a favour and add these underrated destinations to your itinerary, too:

1 KAUAI Known as the “Garden Isle”, with stunning cliffs, soaring waterfalls, lush rainforests, and epic zipline adventures. princevilleranch.com 2 MOLOKAI Boasting the highest sea cliffs in the world and Hawaii’s longest fringing reef (plus zero traffic lights), Molokai is a nature lover’s dream escape. snorkelmolokai.com 3 LANAI When you’re not enjoying Lanai’s luxury accommodation, explore the rugged roads and pine-lined trails in a 4-wheel drive. dollarlanai.com

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MIAMI nice

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A healthy guide to sunkissed Miami Beach, USA, by this month’s cover model Natalie Roser

TravelFIT

Best healthy cafe: Apple a Day

“Full of really tasty treats and a full menu of wraps, salads and other delicious meals that cater to vego, vegan and Paleo diets.

Their smoothies are also amazing!” appleadaymiami.com

My fave gym: Equinox

“The Equinox studio in South Beach is really spacious and well-equipped.” equinox.com

…And cardio: SoulCycle

“I can’t go past a killer SoulCycle class to really sweat it out! They have fun, motivating instructors who really push you to your limit.” soul-cycle.com

Top sports massage: Tao Spa Miami

“This little massage place is a hidden gem!

The staff are very well-trained for a sports or remedial massage to fix you up.” taospamiami.com

PHOTOGRAPHY GETTY IMAGES

My “treat yourself” massage: Bliss Spa Miami, W South Beach

“The W hotel offers an amazing massage experience. Show up early or leave time after to enjoy their steam rooms, saunas and spaces where you can take your time.

It’s all included.” wsouthbeach.com

full-body workout, with different instructors having different teaching styles, so it’s always a new challenge.” jetsetmiami.com

Favourite running track: South Beach

“I love a soft-sand run and South Beach offers a really long stretch of sand for you to run as long as you like! I usually start around the Lincoln Road entry and run south until I reach the end of the beach, and then make my way back. It can be a great, challenging run.” miamiandbeaches.com

Awesome outdoor activity: Bike hire

“Miami council has bike stands all over South Beach that are really affordable and easy to use. Rent one for the day or to get from one end to the other, and you can return it to any other bike stand. The streets are really flat and easy to ride around for a few hours of outdoor exercise.” citibikemiami.com

Best healthy dinner: Plant Food + Wine

“Just outside of arts district Wynwood, Plant Food + Wine is an amazing venue that offers delicious, healthy dinners. Based on raw, vegan food, the menu is really interesting. If you sit out in the garden on a warm night, the ambience is really beautiful.” matthewkenneycuisine.com

Best of Pilates: JetSet Miami

“Mega reformer at its best! In the JetSet Pilates studio you can get an amazing womensfitness.com.au

“I’ve been travelling in and out of Miami for a few years now and I’ve picked up on a few amazing spots that are now my healthy go-to options when I’m in town!”

Yummiest cheat meal: KUSH

“Also outside of Wynwood is a little burger place called KUSH. It is ridiculous. Try the Alligator Bites if you’re feeling adventurous, or just stick to a burger for some serious cheat-day heaven.” kushwynwood.com Love this? Search for more like it on womensfitness.com.au KEYWORDS: TRAVEL USA

atalie’s jet-setting Check out more of N adventures on Instagram @natalie_ roser womensfitnessaustralia

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GET OUT OF YOUR

COMFORT ZONE Branch away from your travel faves with these new active hot spots

GRAND RESORT BAD RAGAZ, SWITZERLAND

Nothing you see in photos can prepare you for the beauty of Switzerland. Even the train journey from Zürich to the Grand Resort Bad Ragaz is amaze – the morning commute to work would be a whole lot sweeter with views like these.

The Grand Resort Bad Ragaz lives up to its name: grand and very luxurious. The resort dates back to 1242, when thermal water was discovered in the Tamina Gorge, and over the centuries people have been venturing here to reap the full

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benefits of the thermal water, praised by Swiss German physician Paracelsus in the 16th century for its healing properties.

With a multitude of facilities, it’s no surprise that Bad Ragaz is regarded as Europe’s leading wellbeing and health resort; the Medical Health Center has even catered to sporting sensations such as the Swiss Winter Olympics Team and tennis legend Roger Federer.

When it comes to restaurants, you’re spoilt for choice. IGNIV by Andreas Caminada is a culinary highlight. Its philosophy is all about making mealtimes more of a social experience, with plates in the centre of the table for all to share.

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The Aroma Moments by Altearah Bio treatment, a 75-minute full-body massage, is one to try. It’s a therapeutic treatment combining distinct fragrances to awaken the senses with massage.

As for exercise, take your pick from water aerobics and Pilates classes or hikes from the Tamina Gorge up to the Hotel Schloss Wartenstein, where you’ll be served lunch with a stunning view of the valley below for dessert.

The Grand Resort Bad Ragaz is magnificent, its history fascinating and its facilities unparalleled. You’ll come away completely in awe that such a beautiful place exists. resortragaz.ch/en

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TravelFIT

LES DEUX ALPES, FRANCE

HAVASUPAI FALLS, ARIZONA, USA

To reach the Havasupai Indian Reservation, make the life-changing 16-kilometre hike deep into the otherworldly Grand Canyon in Arizona. Serious adventurers and lovers of the great outdoors will tell you this place is the stuff dreams are made of, and it’s pretty special – prepare to be stunned by its beauty more than a few times a day. For those used to the luxury of home comforts, this isn’t where you’ll find them; but forget everything you think you know about camping – here tents are pitched under the stars in a truly tranquil campsite with only the sound of gently flowing water. There aren’t any showers, but who needs them when there are clear blue streams?

There’s no way you won’t leave this place more in tune with nature and with a clearer mind.

The waterfalls are undoubtedly Havasupai’s main attraction. Since you need a permit to visit Havasupai, you’re likely to have the place to yourself during a day’s hike, which means you can truly soak up the dramatic beauty of each kilometre and every splash. With guides as in-the-know as those at Arizona Outback Adventures, you won’t miss a beat either. Beaver Falls might be a bit of trek to get to (wear proper hiking boots!) but with each kilometre providing scenery that looks fresh out of a coffee-table book, it’s worth every step and scramble. Chill out in the shallower parts and soak up some serious sun rays or, if you’re more of a thrill seeker, jump into the deeper bits from above. Take it a step further at the nearby Navajo Falls, where you can swim behind the waterfall for a different perspective of the area before diving through – yes, through – the gushing falls.

If views are more your thing, you won’t want to miss Mooney Falls. The 60m waterfall cascades into a sparkling turquoise pool with the backdrop of stunning bright-red rock. It’s rare such a site isn’t overpopulated with tourists, but it exists right here in the Havasu Creek. Making the precarious climb down to the bottom of Mooney Falls is not for the faint-hearted, but worth braving to dip your feet in its clear, warm waters. Be wowed at every turn in this hidden part of the Grand Canyon. visitarizona.com

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If you thought European mountain resorts were purely winter destinations, think again.

When you visit Les Deux Alpes, there’s also mountain biking, lake swimming, paragliding and a leisurely ski on the mountain’s glacier. Who knew there was so much to do there in summer?

Apparently a few people, as the resorts are certainly not quiet. The reason? Les Deux Alpes is home to the largest skiable glacier in Europe, offering snow-sure skiing all year round for those who just can’t go the whole summer without it. You’ll need to be up early, though. Lifts open at 7am and close at 12.30pm – by then the snow has turned to slush. The choice isn’t vast – there are about 10 runs, mostly blues and reds – but most people are too busy relishing the marvel of summertime skiing to care.

But the fun doesn’t end at the bottom of the slopes. Rather, it’s only just getting underway, as Les Deux Alpes’ summer program offers a whole slew of activities to keep your inner adrenaline junkie satisfied.

Mountain biking is popular with tourists and locals alike, making use of old skiing trails (all 91km of them) and swathes of vertical mountain greenery. Going with a guide for your first couple of outings is advised; the sport is not for the faint-hearted and it’s important to nail the basics – like leaning back off your seat – before you try to negotiate the narrow trails. Taking advantage of paragliding when the weather and scenery is so beautiful is a wise move, and makes for serious fun as you swoop and glide over the resort.

For families, Les Deux Alpes is the perfect playground. The water flume, slides and inflatable pillow provide endless fun, while older siblings can enjoy a skate park, tobogganing, mini golf and free tennis courts. Alternatively, get involved with Women’s Week, a scheme run by Les Deux Alpes in the summer which welcomes women of all ages to a number of womenonly fitness classes, yoga and aromatherapy workshops that you can dip in and out of as you choose. Don’t miss the weekly communal barbecue either, which sees the whole resort convene for good food, wine and company. There are so many activities that it’s not a question of what to do, but where to start. les2alpes.com

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EL JADIDA, MOROCCO

F ZEEN RETREAT, KEFALONIA, GREECE

With stretches of unspoilt beaches, breathtaking mountain scenery and bucketloads of Greek charm, Kefalonia is a paradise waiting to be lapped up. Making the most of the mountainous terrain is Unique Kefalonia’s F Zeen Retreat, a boutique hotel tucked into a hillside on the south of the island. With impressive views of Lourdas Bay, this adults-only retreat is a place of wonderful paradox. Upon arrival, the sea is so close you can almost taste it.

Climb the steps to a superior room (the views pay dividends) and you’ll find yourself among the 20 acres of cypress, eucalyptus and pine forest that surround the hotel. With simple yet contemporary interiors of muted tones, pale wood and pops of blue, and leafy outdoor spaces dotted with Greek flora, it plays into the hands of those looking for relaxed luxury.

Tearing yourself away from the two sea-facing freshwater pools is hard, but necessary. Head down to the spa where you’ll find a number of treatments using organic seaweed brand Voya (the facial is unbelievable) and be sure to check out the outdoor gym and yoga terrace overlooking the Ionian sea for some fitness inspiration.

Rivalling some of the best health cafés this 128

Step into the crowded food markets of El Jadida – a walled port town and UNESCO World Heritage Site an hour away from Casablanca – for carts and stalls heaving with flatbreads, preserved fruit and herbs and spices, all of which you can purchase for less than 50 cents each. Worlds away from the way over-priced markets of Marrakech, with a distinct Portuguese feel due to occupancy in the 16th century, lively souks and an impressive fort, this small town feels very much alive. Inside the Old Town walls, you’ll find small shops selling leatherwork shoes and bags, painted crockery and homemade oils, while locals mill about the market and stroll the boulevards. It might be less picturesque, but El Jadida is refreshingly authentic.

The town is yet to benefit from the European tourism that Marrakech enjoys, but the castle-like Mazagan Beach and Golf Resort just north from El Jadida is certainly trying to change that. With nearly 500 rooms and suites, an 18-hole golf course, a nightclub, the largest casino in North Africa and a centrepiece pool the size of a small country, it’s safe to say the designers went big. Whether this is your

style or not, the hotel is beautiful: all manicured courtyards, pretty water features and Moroccan tiles. A 7km private beach plays host to activities such as quad biking and horse riding, while surfboard hire is also available. If you’re still not satisfied, head down to its state-of-the-art gym and yoga studio, find your inner Serena Williams on court or take a trip to the spa, where treatments are set to the backdrop of sea views and the noise of the rolling surf.

When it comes to dining, Mazagan doesn’t disappoint. Whether you’re looking for traditional Moroccan fare, an evening of French indulgence or anything in between, you’ll find it in one of Mazagan’s numerous restaurants. A delicious offering of tapas – including local olives, fresh calamari, sizzling prawns and a Moroccan take on patatas bravas – can be found by the sea at Chiringuito, or try a delicious platter of barbecued meats and seafood at Beach Barbecue. Al Firma (the farm) offers total immersion into authentic Moroccan dining with traditional Berber tents, snake charmers and belly dancers.

Morocco has long been synonymous with Marrakech, but times are changing. mazaganbeachresort.com

side of the Med, the poolside restaurant serves up freshly grilled sea bass and bream, salads packed with salmon and quinoa, and plates of falafel and tzatziki.

Away from the resort, you might be inclined to while away the hours on the closest stretch of sand. Don’t. Rather than following the crowds to Kefalonia’s most prized beaches, try hiking to an unnamed one instead. Outdoor Kefalonia offers a number of guided tours and activities on the island, and a morning hike through rocky woodland to a secluded cove is just

one of them. Another excursion worth peeling yourself off your sun lounger for is a day’s sea kayaking, where you’ll explore the rugged coastline and caves, go snorkelling, and eat hummus and olives on an untouched inlet only reachable by sea.

Above sea level, Kefalonia’s mountainous terrain – which soars to 1,200m – and resident mountain goats lend an Alpine feel. Opt for an evening jeep safari and drive to the three highest points on the island for some seriously good sunsets. uniquekefalonia.com

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TravelFIT JERUSALEM, ISRAEL

WORDS SABRINA BARR, ERICA BUSH, CHARLOTTE DORMON, AMANDA KHOUV PHOTOGRAPHY GETTY IMAGES

Jerusalem is hardly a place that’s difficult to imagine. Known for its grand buildings and deep roots in history and culture, there’s a lot of hype for one city to live up to. But it’s also perhaps one of the only cities that hugely surpasses these expectations. The Wailing Wall in Jerusalem’s Old City was said to be built over 2,000 years ago to surround the Temple Mount; one of the most renowned holy sites in the world. Since it is the closest you can get to the Temple Mount itself, on the Sabbath you’ll find crowds of Jews facing the wall as they pray. The sound of the chants is said to be reminiscent of wailing – hence the name – and something that needs to be witnessed at least once in your life.

For a city whose roots are so deeply connected to religion, Jerusalem might not be the first place that comes to mind when you think of nightlife, especially when nearby Tel Aviv is so known for its thriving party scene. But at Jerusalem’s

THE BODY CAMP, IBIZA, SPAIN

This infamous party island definitely has its wild side, but it’s also one of the most spiritual places in the Med – and now it’s as known for its superstar DJ sets as it is for its high-end health retreats.

Notably, The Body Camp. Since it opened in 2016, this fitness retreat has had more celeb visits than Pasha on a Friday night. But just what makes this place so appealing? The Body Camp is about much more than just burning off a few kilos: the experienced team have

bustling night market, you’ll find endless restaurants and bars with the buzz of both tourists and locals. The market has a unique feel, perhaps partly due to the incredible architecture that encases it, or maybe it’s down to the live performance artists you’ll see dotted around the market, creating a lively yet chilled atmosphere. Whether you’re a foodie or are in search of a bit of a party, the Mahane Yehuda Market is worth a visit.

The best news for keen runners is that the Jerusalem Marathon, which takes place in March, is one of the most beautiful 42 kilometres you’ll ever run.

Even if you’re not lucky enough to bag a spot, going along as a spectator is an experience in itself. Thanks to its super-hilly terrain, Jerusalem isn’t likely to be the course on which you hit your PB, but the atmosphere and route – which is lined with historical sites – is

sure to push you through some of the tougher moments. The whole city really comes together, and the option to run 5km, 10km or 21.1km alternatives means that the community and family vibes that are so present in Jewish culture can shine. jerusalem-marathon.com

a wealth of knowledge and expertise that will help you to undergo a complete lifestyle transformation during your stay.

On arrival, you’re given a one-toone consultation, where you’ll answer questions relating to your health, diet and overall wellbeing, which helps the team find out the sorts of foods and nutrition that would be most suited to you so that the chef can prepare meals for your specific body type, metabolism and taste requirements.

The bedrooms are peaceful, with super-comfy beds to ensure a great

night’s sleep. Wake up refreshed and join in on group hikes up into the hills, where you’ll enjoy the fresh air, beautiful sunrise and views. After your hike, freshen up with a health shot, then stretch out tired muscles with a relaxing yet invigorating yoga class by the pool. Follow all that up with a healthy and delicious breakfast before packing in the rest of the day’s fitness activities. There’s the opportunity to try out boxing, TRX, dance classes, beach volleyball and circuit training.

And when you’re not breaking a sweat, unwind with a soothing massage or holistic treatment at the spa.

The Body Camp experience runs even deeper, as it’s also about looking at mindset: how the way we think and feel affects the choices we make. Whatever your personal mission, The Body Camp’s team is on hand to support you every step of the way, teaching a range of mindfulness techniques that will enable you to deal with everyday stresses and challenges when you return home.

Everything here is centred on helping you achieve your goals and ensuring you go home looking and feeling your best. Being equipped with the motivation, tools and techniques needed to help you continue to want to eat well, exercise more and feel good every day sets this retreat apart. thebodycamp.com

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TravelFIT

E H NoT Om ve the world!

Get out there and explore

FOOD INSPIRED

Get off the city pavements and into the forests, coves and cliff-tops with Walks in Nature: Tasmania and Walks in Nature: Melbourne (Hardie Grant Travel, $24.99). These little packs of walking cards have easy-as maps to follow (and the foodie stops to know!).

Go for gold on the coast

Opening just in time for the 2018 Commonwealth Games, the Avani Broadbeach residences will feature one- and two-bedroom beachside apartments with ocean, city or hinterland views. Add in a Zen garden, pool and gym and you’ll be about ready for some action in the sun. minorhotels.com/ en/avani/broadbeach

Fiji fresh

The white-sand paradise that is Fiji just got more appealing with the refurbishment and re-opening of Sheraton Resort & Spa, Tokoriki Island. Think secluded adult-only retreat rooms with private decks, plunge pool and ocean views. sheratontokorikiisland.com

likely to have a travel e ar en m of % 53 s: at st el Trav n*. vaccination prior to leaving for at-risk destinations, compared to only 44% of wome 130

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WORDS SAMERA KAMALEDDINE *STATISTIC TAKEN FROM RESEARCH BY SANOFI PASTEUR

On the cards

A luxury makeover and a new gourmet menu? Phi Phi Island Village Beach Resort on Thailand’s Koh Phi Phi is where this island’s feasting is at.

The resort’s four restaurants are now serving up delights like surf-and-turf grill platters, fresh-baked breads and salted caramel iced coffees. phiphiislandvillage.com

* L A I R T E Y FRE A D 7 A Y D O B EVERY G N I V I G E R ’ E W

, e v o m r u o Y a i l a r t s Au AT E N I L N O R O B SIGN-UP IN-CLUSS.COM.AU/YOURMOVE ITNE F E M I T Y N A .

W WW

*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 31/12/17.

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RelaxFIT

WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

SLEEP ON IT

Scoring maximum zzzs is all about the room temperature, blanket-to-feet ratio and whether your bedfellow snores or not, right?

Right. But if you’re not excited about what’s to come when you wake up, you might not fall asleep at all. According to a study published in the journal Sleep Science and Practice, people who feel like their lives have meaning experience better sleep quality, which means they have fewer disturbances while they snooze. In fact, when people feel as though they’ve tapped into their life’s purpose, they’re 63 per cent less likely to suffer from sleep apnoea and 52 per cent less likely to have restless leg syndrome (which often occurs when you’re lying in bed). Not sure if you’re living up to your potential? Try these three tips for hacking your life goals: 1 TRAVEL How many times have you heard people say that they “found themselves” while travelling? Book a holiday, experience another culture and work out what you really need.

2 MEDITATE This won’t just lower your stress levels, it’ll also teach you to focus on the present, which will allow you to concentrate on the things that make you happy.

3 MAKE A PLAN Write down how you want to feel and what you want to get out of life, then make a vision board to keep your goals at the forefront of your mind.

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GOOD FEELS A new way of being, moving and healing?

Yes, please‌

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RelaxFIT LOOKING FOR A YOGA PRACTICE THAT FOCUSES more on moving in a way that feels good for you, rather than mastering certain poses? Welcome Strala Yoga to your timetable – a unique style of yoga, where feeling-based movement is the emphasis.

When Tara Stiles, founder and owner of Strala, first went to a yoga class, she was part of a troupe of contemporary dancers and was sceptical about the effect yoga could have on her. However, that one class changed her perspective and she started going regularly.

For years, Stiles was unsure what her purpose in life was, until she realised that following a path of ease could help her find the answers she was looking for.

With this realisation, the concept of Strala Yoga was born. The word “Strala” was originally created by combining the three words “strength”, “balance” and “awareness”.

However, Stiles later discovered that the word “stråla” already existed in Swedish, meaning “to radiate light” and “to smile broadly”. Following a path of ease isn’t necessarily simple, but it will help you release any tension that’s holding you back. Now, Stiles is an advocate of the positive impact Strala Yoga can have on your life…

#1 Press down through your legs, and lift up to stand, lifting your hips and arms up overhead.

THE BASIC PRINCIPLES Unlike some other forms of yoga, Strala isn’t

about forcing yourself into uncomfortable positions, but about finding a way to move that makes your body feel good. This helps your mind to stay present, as you’re not busy thinking about making mistakes.

The breath-body connection plays a pretty important role. The way you breathe can change the way your body moves. When you breathe deeply, your body naturally starts to relax, enabling you to move more fluidly. This will give you the ability to transition smoothly between poses, using your inhalations and exhalations to fuel your body’s movement.

A workout doesn’t have to be gruelling to be effective. At first, it might feel strange, however, learning how to use your breath in conjunction with your body will change the way you move, think and feel, in the yoga studio and as you go about your everyday life.

Each routine in Strala Yoga has been designed with a different purpose in mind.

There’s a routine to energise you, to relax you and to strengthen your core, among many others. Anyone, regardless of their age, body type or fitness level, can benefit from practising it. And while you can head to stralayoga.com and click on videos that’ll get you posing, you could try this detox sequence straight from Stiles’ book, Strala Yoga (Hay House, $39.99), here…

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#2 Exhale and soften to warrior 2.

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#4 Bring your body up and over to extended side angle, pressing your right forearm on your thigh and your left arm up and overhead.

Roll your torso upward if that feels nice.

#3 Take a big inhale and tip back to reverse warrior, sliding your left hand gently down your back leg and lifting your right arm up.

#5

#6 Press down through your legs, take a big inhale, and lift up to a high lunge.

Come into low lunge. Sink your hips and sway a bit here.

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RelaxFIT #8 Exhale and twist toward your left, pressing your right elbow outside your left knee.

#7 Press your palms together and bring your thumbs to your heartbeat. Take a big inhale to lift up a bit further.

Reap the benefits

Make the most of your yoga sessions with these top tips

WORDS SABRINA BARR PHOTOGRAPHY STRALA YOGA, THINKSTOCK

1 TURN OFF YOUR PHONE There’s nothing worse than being distracted by a text message when you’re trying to calm your mind.

Turn off your phone completely or even leave it at home.

2 ARRIVE EARLY Give yourself enough time to set up your mat, take your seat and mentally prepare yourself before your class. That way, you’ll already be in the right frame of mind when the class begins.

3 HYDRATE Even though yoga is a more relaxed form of exercise, you still need to hydrate before a session.

Drink water before to ensure you’re hydrated.

4 FUEL PROPERLY The same goes for eating. You wouldn’t do HIIT on an empty stomach, so treat yoga the same way.

#9 Open your arms here, bringing your right fingertips to the ground inside your front foot, and open your left arm upwards. Hang here for a few long, deep breaths. womensfitness.com.au

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5 DON’T RUSH Yoga takes practise. Everyone was a newbie once.

Don’t rush into poses if you’re not ready. Be patient and make progress at a pace that’s right for you.

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