SPRING BODY RESET TONE YOUR ABS, ARMS AND BUTT WITH ONE EASY WORKOUT!
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Delicious MetabolismBoosting Foods
MEET THE SURPRISING NEW PMS FIX THE FUTURE OF FITNESS TECH SCIENCE-BACKED SKINCARE, FROM $23 FAST, FILLING SANDWICH COMBOS
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#- !w& On Motherhood, Motivation And How Exercise Changed Her Life Forever
THE
POWER ISSUE FIRE UP YOUR
FITNESS UPGRADE YOUR ENERGY BOOST YOUR NUTRITION MAX YOUR MINDSET Genius hacks, direct from wellness experts
WHAT EVERY (FIT) WOMAN SHOULD KNOW ABOUT THEIR HEART HEALTH
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contents
26 The truth about CBD
100 The future of fitness tech is here
13 The latest health
LIFE ETC 43 The art of
and wellbeing news
the comeback
BEST BODY
How to embrace failure and bounce back even stronger
23 Build your best butt
A scorching workout for major glute gains
26 Why
everyone’s talking about CBD The CBD situation in Oz has changed – here’s the lowdown
30 Mind games With the spotlight on athlete mental health, four champs share how they look after their minds
34 Should I eat according to my cycle? Use nutrition to help you tackle PMS and cramps. Ahh, relief
36 Lifting the muscle myths Outsmart gym-bro wisdom to maximise your fitness session
40 Recovery reboo
Meet percu massagers – you new recovery BFF
48 Where have
my friends gone? A nostalgic writer revisits her past friendships to see if they can be rebuilt
52 Beyond the
Keep Cup
Eco-friendly moves to take your green game next level
54 Ahead of the game
Explore the social, mental and physical benefits of gaming
BEAUTY BRIEF 59 Body talk Show the skin on your body some love with this kit and intel
64 Skin science
124 FEATURES 76 The heart doc will see you now Join us on a mission to take our heart health seriously – starting right now
82 The Shay way Cover star Shay Mitchell talks fitness, family and finding her new normal
88 Rev your plate Metabolism-firing, performance-lifting edibles to help you smash your goals
94 Power moves The secret to moving like a superhero for years to come? This power training sesh
100 The future From intuitive shoes to smart menus, a glimpse of what’s just down the road
106 Getting back in touch
68 The new
We explore the connection between
sports luxe
physical contact and your happiness
FOOD HUB 115 Weeknight winners From schnitty to tacos, get creative with these supermoreish dishes
122 4 ways with sandwiches
Sangas have had a rebrand – as these nutritious flavour bombs prove
124 Energy eats Battery-boosting recipes to put that pep back in your step, fast!
REGULARS 6 The WH team
of fitness tech
Boost your skincare IQ with these epic power couples. You’re welcome!
Ace your daily capsule wardrobe with these hot new ath
Energyrevving power plates
7 Ed’s note 8 Ask WH 112 Subscribe to WH 114 The winners’ list 130 Our kinda girl...
36 Fit myths, busted
4 wom ens h ea l th .co m. a u S E PTE MB ER 2 021
PHOTOGR APHY: STEVEN CHEE. ST YLING: CHARLOT TE STOKES HAIR AND MAKE UP: JOEL PHILLIPS. MODEL: ANNA K @ CHIC
DISCUSS
On the cover 94 88 34 100 64 122
SPRING BODY RESET TONE YOUR ABS, ARMS AND BUTT WITH ONE EASY WORKOUT!
12
Delicious MetabolismBoosting Foods
MEET THE SURPRISING NEW PMS FIX THE FUTURE OF FITNESS TECH SCIENCE-BACKED SKINCARE, FROM $23 FAST, FILLING SANDWICH COMBOS
Shay
#- !w&
82
On Motherhood, Motivation And How Exercise Changed Her Life Forever
THE
POWER ISSUE FIRE UP YOUR
FITNESS ENERGY BOOST YOUR NUTRITION MAX YOUR MINDSET UPGRADE YOUR
Genius hacks, direct from wellness experts
WHAT EVERY (FIT) WOMAN SHOULD KNOW ABOUT THEIR HEART HEALTH
76
68 Hot sports luxe looks that work in the gym and well beyond it
Aje Athletica long belted windbreaker jacket, $275; SIR. kelvin halter jumpsuit, $280; Asics cricket elite socks, $30; New Balance trainers, $180
5
getting it done SPRING BODY RESET
Shay
#- !w& On Motherhood, Motivation And How Exercise Changed Her Life Forever
TONE YOUR ABS, ARMS AND BUTT WITH ONE EASY WORKOUT!
12
THE
Delicious MetabolismBoosting Foods
POWER ISSUE FIRE UP YOUR
FITNESS UPGRADE YOUR ENERGY BOOST YOUR NUTRITION MAX YOUR MINDSET
MEET THE SURPRISING NEW PMS FIX
What gives you the ultimate power boost?
Cover star Shay Mitchell
Marissa Foye Contributing Designer Nikolina Ilic Digital Content Editor
Photography Dennis Leupold Styling Monica Rose
“A boxing session. Getting in the ring and hitting pads with my coach makes me feel invincible.”
Jessica Campbell Digital Content Writer
Iantha Yu Contributing Beauty Editor
Global Editions/ Editors-in-Chief
Alistair Watchorn Digital Imaging
Ian Brooks Chief Executive Officer Lloyd O’Harte Executive Director Natalie Ward National Brand Manager
“Pole dancing is my power move. It’s made me so strong, and I love nailing new tricks in 7” heels.”
Rachel Sullivan National Partnerships & Integration Manager Jordan Lozina Partnerships & Integration Manager
6
CHINA Chen Ming GERMANY Franziska Bruchhagen JAPAN Kiriko Kagayema THE NETHERLANDS Milou Turpijn POLAND Aneta Martynów SPAIN Mónica Martínez UK Claire Sanderson USA Liz Plosser
Chris Mathews Partnerships & Integration Manager Julia Pascale Content Activations Coordinator
Julie Hughes Subscription Manager subscribe@paragonmedia.com.au
14/174 Willoughby Road Crows Nest NSW 2062 Ph: (02) 9439 1955
womenshealth.com.au/subscribe Women’s Health acknowledges the Cammeraygal people, Traditional Custodians of the land on which this publication is produced, and pay our respects to their Elders past and present. We extend that respect to all Aboriginal and Torres Strait Islander peoples today.
Published and distributed by Paragon DCN Pty Ltd by permission of Hearst Magazines, Inc, New York, New York, United States of America. All content © 2021 Paragon DCN Pty Ltd, all rights reserved. Reproduction without permission is prohibited. ISSN 18390544. Print Post 100028914. Printing and retail distribution by Ovato Limited. All prices correct at time of printing. All material sent to Women’s Health (solicited or otherwise) will not be returned. Title and Trademark Women’s Health © Hearst Magazines International. Women’s Health is a registered trademark and the use of the trademark is strictly prohibited. Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine after reading.
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Women’s Health is proud to support Aussie women in sport year-round and in every monthly print edition
Shay wears ERES SWIMSUIT; LOREN STEWART EARRING (FIRST HOOP) AND RINGS (RIGHT HAND AND LEFT HAND, MIDDLE); L ADY GRE Y EARRING (SECOND HOOP) AND RING (LEFT HAND, TOP AND BOT TOM)
Debi Chirichella President Kim St. Clair Bodden SVP/Editorial & Brand Director Chloe O’Brien Deputy Brands Director
Hannah Warren Sub Editor
WO M E N I N S P O RT
WHAT EVERY (FIT) WOMAN SHOULD KNOW ABOUT THEIR HEART HEALTH
Lizza Gebilagin Executive Editor
Zara Cronin Contributing Designer
WinS
Genius hacks, direct from wellness experts
FAST, FILLING SANDWICH COMBOS
On the cover
Alex Davies Features Editor
Want a fresh batch of WH-approved picks? Head straight to p68 for more style inspo. Meet your ultimate new-season kicks, the Ecco, BIOM 2.0 trainers, $249.95.
SCIENCE-BACKED SKINCARE, FROM $23
Jacqui Mooney Editor & Content Director
Amanda McCourt Art Director
“Playing tennis. Hitting a good overhead smash always makes me feel powerful.”
THE FUTURE OF FITNESS TECH
, s t r a t s h s e r F s g n i n n i g e b new “Leap and the net will appear” has always been one of my favourite mantras. It’s also a philosophy almost every power woman I admire seems to live by, both personally and professionally. The simple but powerful thinking behind it? That on the other side of every bold move and brave decision lies something truly great, and the kind of unlimited potential we can only find when we have the courage to really test and challenge ourselves. It seems to be a recurring theme right around the world, as a growing number of trailblazers – from health and wellness seekers to business leaders and entrepreneurs – rewrite the rules of what’s possible, in genuinely exciting and innovative ways. It’s also something I’ve found to be true time and time again. I’ve been lucky enough to lead this powerhouse brand in Australia for the past five years, and to say it’s been the most rewarding job I’ve had during the two decades I’ve worked in media would be a serious understatement. I’ve had the chance to work with some of the most talented content creators in the game. Craft unforgettable shoots, tell incredibly powerful stories and enjoy days in the office that were so much fun it was almost criminal to call them work. Just a few of countless standout moments? Launching Celeb Sweats, Secret Sweats, our podcast series, Uninterrupted, and WH Talks – where we turned the foyer of the Sydney Opera House into our own private
yoga studio – all in the space of six months. (Yep, 2018 was one wild year.) Having the chance to work up a sweat with 600 of you at Fit Night Out, three times! Flying to Byron Bay with much-loved brother brand Men’s Health to shoot Elsa Pataky and Chris Hemsworth for a global exclusive that ran on our March 2019 cover, and in 22 countries around the world. And to this day, I’ll forever be proud of making television history for our game-changing athletes when the Women’s Health Women in Sport Awards was beamed into lounge rooms across the country in October 2018. It’s been beyond an honour and a privilege to lead this truly special brand. But with Women’s Health now successfully relaunched onto Aussie newsstands, now feels like the right time to make my own metaphorical leap, explore new opportunities and pass the baton on, literally! Next month, you’ll meet WH’s new Editor and Content Director. And I’m thrilled to say this amazing community of women couldn’t be in safer hands. In the meantime, thank you from the bottom of my heart to every single person who’s been a part of this journey over the past five years. I couldn’t be more grateful for it and will be cheering madly from the sidelines as Women’s Health Oz starts its next exciting chapter.
Jacqui Mooney Editor & Content Director
SEPT EM B ER 2021 wo menshe alt h.com .a u 7
Lift the confusion
I’ve started exercising but I’m gaining weight. What gives? The most likely explanation is that all your workouts have increased your appetite. “When you burn more [kilojoules], your body wants to compensate for this loss by eating more,” explains dietitian Torey Armul. Indeed, a 2019 study in the Journal Of Clinical Nutrition found that people tend to lose less weight than expected when they exercise because of increased appetite and the resulting extra kilojoules consumed. Armul advises doing some dietary analysis to check the kilojoules coming in aren’t dwarfing the ones Answer
8
you’re burning. Watch out for sugar-laden pre- and post-workout snacks, keeping yours to fruit, vegies, complex carbs, lean protein and healthy fats – and focus on portion control at dinner. Consider mixing up your training, too. “Lifting weights tends not to boost appetite as much as cardio, and it increases resting metabolic rate by building lean muscle mass,” says Armul. Essentially, embrace weights during workouts and you’ll burn kilojoules even when you’re lounging on the couch. Smart.
Ask Women’s Health We asked so you don’t have to
How likely am I to get from the withdrawal method? While people have been using this method for millennia, it’s been with varying success. In the game of unplanned conception roulette, the likelihood of you falling pregnant is determined by your partner, who needs to be relied upon to know exactly when he’s about to climax – and withdraw with haste. “The big issue is that a number of men are unable to accurately identify when ejaculation is imminent,” warns sexual health consultant Dr Naomi Sutton. Oh, and a study in Human Fertility suggests sperm is present in the pre-ejaculate of around four in 10 blokes. So even if your bedfellow is in touch with his manhood, there’s still a real risk of pregnancy. Save yourself a lot of stress and a fortune on Clearblue with a more reliable contraceptive.
S EPTEM BER 2021 womens heal t h.co m. au 9
What’s firing up the wellness world?
+Iů Wů)Tū)R This free social fitness app is all about keeping workouts fun and fresh. Create video mashups of yourself breaking a sweat and take inspo from clips of other exercisers. Steppen.fit; available on iOS.
1Iũ3 ů)Gţ Technology to support those in menopause is on the rise – from the in-development Grace (a bracelet that detects and cools hot flushes) to the Stella app, which offers personalised meno support. Watch this (femtech) space.
)]Š ŴoGa Peepers feeling all those video calls? The idea of eye yoga is to help soothe stress and relieve symptoms of eye strain. Find free moves online – we’ll see you there.
4PŜ8I 9TŢ6Eş) Our new food goal? Cutting down on prep time while still getting creative. Give it a go tonight with a packet of Tilda’s microwave steamed rice and the Hot Greek Salad-ish recipe on p119. You’re welcome.
&Eů,WŞ%TŤ2Ţ Think: all those pictureperfect soak set-ups you see on Instagram. We say: worry less about the photo and more about whatever floats your relaxation boat. Bath oils, candles and a tea in the tub, come at us.
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Can I train outdoors and still get results? Answer
Just as you can make gains in your gym or lounge room, so, too, can you lift and lunge in the great outdoors. By all means, drag your kettlebells and resistance bands to the nearest green space. But know that you can achieve serious results with some bodyweight training alone. Research by the University of Aarhus found that it nurtures 6 per cent more strength than standard weight training. “Think jump squats and burpees,” explains PT Andrew Mitchison. “These explosive exercises maximise your muscles by targeting their fast-twitch fibres.” If fat loss is your goal, an outdoor run beats the treadmill, too. A lack of wind resistance means those on the latter need to push 15 per cent harder to burn the same number of kilojoules, according to a University of Milan study. Bonus: you’ll reap bone- and muscleboosting vitamin D from the sun’s rays. What a bright idea.
Will spraying perfume on my neck age it quicker?
Ask Women’s Health We asked so you don’t have to
HOW CAN I MAKE MY HAIR GROW FASTER? Answer
Mane event
Sadly, perfume may age your décolletage. “The skin here is much thinner than other areas, with little underlying fat, which is crucial in nourishing and hydrating skin,” says cosmetic practitioner Dr Toni Phillips. This means it’s at risk from the
PHOTOGR APHY: GREGORY REID/GALLERYSTOCK; LUCK Y IF SHARP; HENDRIK AL AIDA
Answer
dehydrating chemicals in many perfumes. “They can interfere with skin barrier function, leading to premature ageing over time,” adds Phillips. Eau de no thanks. Try applying to your wrists, which have thicker subcutaneous fat (read: are
hardier against premature ageing) and are usually washed more often, lowering the risk of irritation and dehydration. Spritzing from further away or aiming at your hairline are options, as is swapping to a perfumed body lotion.
This one is more down to DNA than DIY masks. Still, there are ways to encourage it. “On average, hair grows half an inch a month,” says Anabel Kingsley, trichologist at Philip Kingsley. “Your hair is sensitive to general health, wellbeing and diet and, as a non-essential tissue, it gets last dibs on any nutrients you take in.” That means you need to eat a diet rich in protein, iron and complex carbs to keep your hair well fed. As the site of production, your scalp is where haircare matters most. “A healthy scalp helps to support optimal hair growth, while flaking is known to cause, or worsen, fallouts,” adds Kingsley. Try a weekly exfoliating scalp mask to remove dead skin cells and help keep strands strong. For afro-textured hair especially, protective styling is key for growth, says Trepadora Curl Therapy founder Keisha Jo Lawler. “Styles like twists, braiding or buns help protect your ends from wind, friction and daily manipulation.”
SEPT E MB ER 2021 womenshe alth.com. au 11
Juicy news. Shareable stats. Convo starters
Bright spark
COMPILED BY ALEX DAVIES. PHOTOGR APHY: SAM BISSO/ TRUNK ARCHIVE
DIAL UP YOUR SUNNY SIDE Half-full crew, you’ve got company. Turns out we humans tend to be optimistic throughout most of our lives. Research reveals that even hard events like deaths or divorce don’t really shake our outlooks about the future, suggesting many people really do believe that life is short and to be made the most of. Focus on small, positive goals to access your inner optimist. SOURCE: MICHIGAN STATE UNIVERSIT Y
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PEOPLE WHO TRY THIS MANY (OR MORE) DIFFERENT KINDS OF WORKOUT EACH MONTH MAY BE MORE LIKELY TO HIT THEIR EXERCISE GOALS. THIS ECHOES PREVIOUS RESEARCH, WHICH REVEALED THAT VARYING WORKOUTS CAN HELP BOOST YOUR CHANCES OF STICKING TO A FITNESS ROUTINE. SOURCE: NYU RORY ME YERS COLLEGE OF NURSING
DO LO-FI YO G A , NIX B AC K PA I N
COMPILED BY ALEX DAVIES. PHOTOGR APHY: MILLES STUDIO/STOCKSY; LEO ACKER .
Power pose
Body Pump
Nursing a lower-back niggle? Allow us to suggest you hit the mat. Not for anything super intense, though, just some gentle yoga or even tai chi . A new review of studies has found that these gentle practices not only calm the brain, but also soothe a sore spine. Researchers noted that regular doses of yoga were effective in reducing back pain, while those who practised tai chi eased the intensity of their bad back and also felt less bothered by it afterwards. Moving meditation: it makes sense. SOURCE: HOLISTIC NURSING PRACTICE
Keeping active while pregnant? Hear this: a recent study in Nature Metabolism revealed that moderate exercise – a daily walk will do – in pregnancy increases levels of a compound called 3SL in breast milk, which is believed to reduce bub’s lifelong risk of obesity and diabetes. Sweet news indeed. S E PTE MB ER 2021 wo me ns hea lth.com . au 15
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IS S MS ES S AS ED TO RISK S PING G BE BETES E E . N IS S UT, OILY LY H TS INCLUDING MEGA 3, CALCIUM N D, OR H ORT Y UR YO R IIN N S A, ST AS A TOAST ON O N YOUR NEXT BARBECUE.
Let’s Hear It For Sprouts Make room for this humble cruciferous hero. A fascinating Edith Cowan University study has revealed that consuming the likes of broccoli and Brussels sprouts more often is linked with lower levels of blood vessel disease in women. Scientists think it’s due to their vitamin K content, which may inhibit calcification (accumulation of mineral deposits) in vessels. So plate up!
16 wo m en sh ea lt h.co m .a u S E PTE MB E R 202 1
AL
SE HE TE TE tha hatt ina na – gue u s’ s y ur yo rs at ta atee tha h t ab bit itss wor ok n xt ne x ucch igh ghtt gh verin ng, g an ntss ext xhess he les e, seed d raw w pfu ful ace ce.
PHOTO H GR R APH Y: SU U N LEE
SOURCE: NUTRITION
e n' tuna c i R
a
post n i y d a re utes min
Feed your muscles in minutes with Tilda ready to heat rice. With a range of delicious gluten-free, vegan friendly flavours, they’re the perfect post-workout fuel up. Available now at Woolworths.
elevate your plate @tildariceau
What’s our favourite fragrance note? A
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B
Woo(]
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ANSWER: A After a new scent and not sure where to start? Turns out most women prefer powdery notes, according to a new survey of the most popular fragrances. Think: ingredients that offer a clean, soapy smell, such as vanilla, musk or iris. Sound good? Then try Santa Maria Novella Iris EDC, $198. SOURCE: ONBUY.COM
high
Juicy Vibes
In preparation for summer, we’re dousing our hair in watermelon. “It accentuates natural movement and adds shine,” says expert stylist Barney Martin. “Watermelon also helps to promote collagen formation for healthy growth.” Try Garnier Fructis Volumising Watermelon Hair Food, $10.99, and R+Co Dreamhouse Cold Pressed Watermelon Wave Spray, $48.
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o men sh e al t h.co m .a u SEP T EM B
NAILED IT We’re all for ’90s beauty trends making a comeback (we see you, hair clips and brown lip liner). The latest one enjoying a revival? Nail stickers. Flowerbed Nails Launch Party Collection Drop 001, $15, features designs including chillis, smiley faces and cherries. Consider them the cutest – and quickest – way to jazz up bare nails.
WORDS: IANTHA YU. PHOTOGR APHY: MAT T HAW THORNE: STILL LIFE: JOHN RINTOUL; SUPPLIED
Watermelon sugar
ISUZU
MU-X
THE ALL-NEW 7-SEAT ISUZU MU-X HAS ARRIVED. The All-New Isuzu MU-X has arrived on Australian shores. With exquisite styling that combines a commanding presence with a sophisticated and spacious cabin. Coupled with the latest technology, including a generous infotainment display with Android Auto™ and wireless Apple CarPlay®. Plus exceptional safety with the Isuzu Intelligent Driver Assistance System#. The 7-seat Isuzu MU-X is fully equipped for whatever life throws at you. The All-New Isuzu MU-X – EXTRAORDINARY.
ALL-NEW MU-X Apple CarPlay is a trademark of Apple Inc. Android Auto is a trademark of Google LLC. Not all devices will be compatible & functionality will vary depending on the device. #IDAS features are designed to assist the driver, but should not be relied upon nor used as a substitute for safe driving practices.
LEGGINGS EMPOWERING YOUR WORKOUT REINFORCED BOOTY LAYER • ENGINEERED PANELS • CORE SUPPORT FOR ADDED CONFIDENCE DURING YOUR WORKOUT Instore + online — lornajane.com.au @lornajaneactive @ljclarkson
Global gains
DAILY BATHS HAVE BEEN LINKED TO THIS PERCENTAGE LOWER RISK OF CARDIOVASCULAR DISEASE, ALONG WITH A 26 PER CENT LOWER RISK OF STROKE. RESEARCHERS FOUND THAT BATHING BOOSTS ‘HAEMODYNAMIC FUNCTION’ – THE WAY BLOOD IS PUMPED AROUND THE BODY. GOOD TO KNOW YOUR SELF-CARE SOAK COMES SCIENCE BACKED, EH? SOURCE: HEART
PHOTOGR APHY: ADAM VOORHES; SHUT TERSTOCK
SMART MOUTH
Who Runs the World?
In the words of Queen B, girls! Scientists researching the Mosuo tribe of south-west China found that women in its matriarchal villages (where grandmothers are the heads of households) have lower blood pressure and fewer inflammatory proteins than those in similar, but patriarchal, villages. More proof women being in charge is a win for health.
With so much focus on the gut microbiome, it’s easy to forget that your mouth also has an ecosystem of teeny-tiny bacteria (more than 700 species!) keeping it healthy. “The oral microbiome is the second-largest microbial community in the body,” says holistic dentist Gerry Curatola. (Your digestive system is number one.) The clever organisms regulate inflammation in your mouth, strengthen teeth and carry cellnourishing oxygen to your gums. Like the ones in your gut, these need TLC to thrive. That’s why Curatola recommends nixing alcohol-containing mouthwash, which makes your mouth acidic and kills critters that call it home. For extra credit, try cutting back on refined carbs and sugar; they have the same effect.
SOURCE: PROCEEDINGS OF THE NATIONAL ACADEMY OF SCIENCE S
S EP TEMB ER 2 02 1 wom en sh ealt h.co m.a u 2 1
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Elevated designs coupled with advanced comfort technology positions the ECCO ST.1 series at the forefront of the edgy, hybrid sneaker movement. This is a statement shoe high on fashion-forward creativity yet built to cushion its wearer in sublime, arch-coddling softness. Optimising both form and function, the ECCO ST.1 is all about punchy accents and cool, covert branding that puts a distinctive fresh twist on athleisure streetwear. Blending elevated design with high-tech attributes, ECCO’s ST.1 is the sneaker for tastemakers intent on keeping ahead of the game. Featuring contrast-coloured
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combos, streamlined silhouettes and pastel hues, it’s the versatile, lightweight sneaker that allows you to stand out in a crowd. Crafted from a mix of full-grain and yabuck leathers, made in ECCO’s family-owned Denmark tanneries, the ECCO ST.1 sports an eyecatching wavy design that effortlessly transitions between seasons and outfits. Expect unmatched all-day comfort thanks to ECCO’s unique Fluidform Direct Comfort Technology, which supplies a finely tuned balance of both cushioning and flexibility, as well as its innovative SHOCK-THRU technology for extra bounce with a natural, unparalleled fit.
Health & fitness inspo to feel amazing all-over 23
Build Your Best Butt Lower-body gains − guaranteed By Kirsti Buick
Challenging – but make it fun. This is PT Meggan Grubb’s MO when it comes to designing workouts for her clientele of thousands. And whether she’s creating a session for herself or her app Beyond, the trainer starts with the same functional strength fundamentals. “My priorities when putting a workout together are for it to be intense and effective, so I include varied techniques and adjustments to moves – like pulses and pauses – to ensure that it’s challenging,” she says. “But I also want it to be a session you’ll really enjoy.” 24
In this exclusive lower-body workout Grubb has designed for Women’s Health, you’ll be working your glutes, hamstrings, quads and core. “The circuit has minimal rest to keep you focused and get your heart rate up, leaving you sweaty and your muscles burning.” Want to know Grubb’s top tip for lower-body gains? “The mindmuscle connection is key. Think about the muscles you’re using as you squeeze them. It sounds silly, but it makes such a difference.” Alright, do you hear that, glutes? We’re coming after you.
wo rko ut
A A
NEED TO KNOW
A
B
01
Do each move for 40 secs, resting for 20 secs before moving on. Do the circuit four times, resting for 1 to 2 mins between rounds.
02
It’s safe to do this workout twice a week, but avaoid doing it on consecutive days. “I’d suggest including some upper-body and full-body days, too,” says Grubb.
B
B
B-STANCE HIP THRUST TARGETS: Glutes, hamstrings, quads DO: 20 secs on each side (A) Sit in front of a bench, with your right leg slightly in front of your left. Lift your right toes so you’re resting on the heel. Lean back so your shoulders are resting on the bench and position the dumbbell (if using) on your hips. (B) Drive your hips up until your thighs are parallel to the floor. Squeeze your glutes at the top of the move before lowering your hips slowly back down. Switch sides.
SUMO-STANCE GLUTE BRIDGE
BULGARIAN SPLIT SQUAT PAUSE
TARGETS: Hamstrings, glutes and your whole lower back DO: 40 secs in total (A) Lie on your back with your knees bent, feet wide and toes turned out. Weight on your hips. (B) Resting your weight in your heels, lifting your toes off the floor, drive your hips up, squeezing your glutes at the top of the move. Lower back down. You can add a resistance band around your thighs to boost the intensity.
TARGETS: Glutes, hamstrings and the good ‘ol quads DO: 20 secs on each side (A) Start in a lunge, with your right foot elevated on a bench and the weight held at about chest height. (B) Bend your left knee to lower, keeping your knee in line with your foot. Pause for 2 secs, then drive up to standing through your heel. To turn up the burn, move your front foot slightly further away. Repeat, and then switch sides.
A
PHOTOGR APHY: K ATIE THOMPSON/GALLERY STOCK; MEGGAN GRUB
03
You can do this workout with or without weights. “I’ve used a dumbbell in the session, which you can easily replace with something from your home, like a backpack full of books,” says Grubb, who adds that you’ll still work your muscles if you choose not to add weight.
A A B
B
B
SUMO SQUAT TARGETS: Glutes, quads and your adductor muscles DO: 40 secs (A) Stand with your feet wide and toes slightly turned out, holding the weight between your legs. (B) Keeping your core tight and chest lifted, bend your knees and lower your bum back and down into a squat position. Pause briefly, then push through your heels to return to the starting position.
CURTSY LUNGE
CROSS-OVER KICKBACK
TARGETS: Glutes, quads DO: 40 secs (A) Holding the weight just below your chin, stand with your feet hip-width apart. Step your right leg diagonally behind you, but aim to keep your hips facing forwards. (B) Bend your knees to lower into a lunge. Push through your left heel to return to standing, then step your right foot forwards again to return to the start. Repeat on the other side. Alternate for 40 secs, finishing with your left leg behind you (it might mean an extra rep!).
TARGETS: Glutes, hamstrings DO: 40 secs (A) Start in tabletop position on your hands and knees, keeping your back flat. Lift your right foot and drive the heel up towards the ceiling, keeping a slight bend in the knee, squeezing your glutes as you go. (B) Lower your right leg back down to cross over your left, tapping your toes to the floor, then bring it back to tabletop and repeat with the left leg. Keep alternating for 40 secs. Make sure you do the same number of reps on each leg. Burn: complete. wh
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Why Everyone’s Talking About CBD After making wellness waves around the world, CBD – a form of medical cannabis – is now available over the counter here. Racing to the shop? Not so fast… By Kate Symons
If Kim Kardashian spruiks a product, the world pays attention. So, when the ultimate influencer claimed CBD “saved [her] life” in 2019, ears everywhere pricked up. She’s not the only one singing its praises: fellow A-listers Alessandra Ambrosio, Jennifer Aniston, Mandy Moore and Olivia Wilde are also on board this thriving wellness train. A form of medicinal cannabis, CBD is gaining traction for its purported calming effects. It’s infiltrated the fitness industry, too, thanks to claims its anti-inflammatory properties can aid post-workout recovery, relieve aches and pains, and enhance blood flow. And the hype is real, with everything from active wear and pillowcases to potato chips and nail polish infused with CBD now on the wellbeing market overseas. As for the science, studies back CBD as effective, although rather than looking at wellness, they tend to focus on specific ailments such as chronic pain, anxiety, depression, PTSD, epilepsy, insomnia and arthritis. Regardless, it’s big business. Valued at $3.7 billion in 2020, the global CBD market is tipped to see a year-on-year growth of more than 21 per cent to 2028. 26
Proof is in the plant
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46 The percentage of Aussies who use medical cannabis by accessing it illicitly SOURCE: CANNABIS AS MEDICINE SURVE Y 2018
In Small CBD Doses So, what are we talking about here? Short for cannabidiol, CBD is a naturally occurring compound found in the cannabis plant. Unlike THC, or tetrahydrocannabinol, CBD has no psychoactive effects. In other words, it doesn’t give you a high. Both cannabinoids have been available in Australia since medicinal cannabis was legalised by the Federal Government in 2016, but only via prescription. That is until February 1 of this year, when CBD was down-scheduled from Schedule 4 (prescription medicine) to Schedule 3 (pharmacist-only medicine) by the Therapeutic Goods Administration (TGA).
Now, it’s legal to purchase products containing low-dose CBD (150mg or less) over the counter. But you can stick a pin in any plans to pop to your local pharmacy. While CBD may be legal, it’s not actually available. How come? There are currently no products approved for sale by the Australian Register of Therapeutic Goods (ARTG). Oh. “The way it’s set up is that the companies that supply these products have to go and run clinical trials to prove their CBD is effective at that dose range [of 150mg],” says Professor Iain McGregor, academic director of Sydney University’s Lambert Initiative for Cannabinoid Therapeutics. “At the moment, there is very little evidence that CBD at 150mg or less is useful.” Certainly, clinical trials have shown CBD to be effective for various conditions, just never at that specific dose. A few examples: results of a landmark trial published in The New England Journal of Medicine in
“We expect up to as many as 1.2 million Australians to benefit from cannabis therapy over the next couple of years” S EPTEM BER 2021 wo me ns heal th.com .au 27
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2017 showed that CBD indisputably reduced seizures in childhood epilepsy; while a 2015 New York University School of Medicine study discovered that CBD helps reduce anxiety behaviours relevant to multiple disorders, including generalised anxiety disorder and PTSD. Still, many studies and organisations, including the Australian Medical Association, have called for more advanced research, which is exactly what’s happening through the Lambert Initiative. Established in 2015, this program is all about discovering, developing and optimising safe and effective cannabinoid therapeutics. Given there are more than 100 cannabinoids in the cannabis plant, the potential is huge. “It could well be that other parts of the plant that haven’t been discovered yet are magic bullets for pancreatic cancer or brain tumours or more severe forms of pain [for
69 Around this percentage of medical cannabis prescriptions in Oz relate to chronic pain conditions SOURCE: DR MARK HARDY, MEDICAL DIREC TOR OF CA CLINIC S
example],” McGregor explains, adding that “we owe it to ourselves to properly unlock the potential of the plant.”
Going by the Book Right now, CBD and THC are the two lawful, pharmaceutical-grade cannabinoids in Australia. These are available across three classes: CBD isolate (contains no other cannabinoids); broad-spectrum CBD (contains small amounts of other cannabinoids, but not THC); and full-
spectrum CBD (contains small amounts of other cannabinoids, including THC). They come in various forms (think: oils, gels, gummies) with more than 200 products available over here today. As it stands, these can be accessed with a script via specialised clinics or a virtual consultation with CDA Express, Australia’s only CBD delivery service. Dr Ben Jansen, one of the country’s leading advocates of medicinal cannabis, says although CBD has lifechanging potential, it should definitely not be treated as a cure-all. “If you are thinking about using any medicine, and that includes any medicinal cannabis product, you should look at yourself in a holistic way and consider it as a possible therapy among all other possible therapies,” he explains. “Weigh up the risks and benefits … [and] have a proper discussion with your doctor.”
As founder and clinical director of CDA Health, the holding company for CDA Express among others, Jansen says he’s been privy to a changing attitude towards medicinal cannabis in this country. “The barriers are coming down and we can see that the uptake has been generally positive,” he says. “We expect up to as many as 1.2 million Australians to benefit from cannabis therapy of some description in the next couple of years.” The path to market for meds is rarely swift, with more hopeful estimates putting CBD on shelves next year. But concrete science is critical when it comes to the safety and efficacy of pharmaceuticals – and, as Jansen puts it, for “happy, healthy Australians.” And that absolutely gets the green light from us. wh
A magic
PHOTOGR APHY: AL AMY STOCK PHOTO; ROWAN FEE
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s e m a G With the conversation growing around athlete mental health, four sportspeople share how they deal with performance pressure, media attention and much more By Lucy E Cousins
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Deciding to be an athlete is, in some ways, choosing a life of pain and pressure. Of course, there’s also achievement, passion and satisfaction but, as most elite sportspeople will tell you, the pressure to perform looms large in their minds at some point. Whether that pressure comes from well-meaning family or fans, or whether it’s the result of the double-edged sword that is media attention, it can add a heavy weight to an athlete’s shoulders. This point was emphasised recently by world tennis champion, Naomi Osaka, who declined to join the press conferences at this year’s French Open, stating they gave her “huge waves of anxiety”. Her decision incited backlash from event organisers and the media, and it subsequently contributed to her dropping out of the tournament. Yet, it struck a chord around the world – Naomi received support from the likes of Michelle Obama, Meghan Markle,
Michael Phelps and Novak Djokovic, while other sportspeople left encouraging comments on her social media. She went on to pen a powerful piece for Time, where she wrote, “I do hope that people can relate and understand it’s OK to not be OK, and it’s OK to talk about it.” Aussie netball champ Caitlin Bassett says, “I love her bravery to stand up for what’s best for her. As world number two she has a powerful platform, which she is using to illicit change… Performing consistently under pressure, balancing life/study/family, as well as dealing with injuries, are just a few [of the] challenges that athletes can experience.” These kinds of pressure points are common, it seems, across the board.
A recent Australian survey published in Sports Medicine revealed that elite athletes are more likely to experience “high to very high” psychological distress, while one in five has sought some help for mental health issues. However, as with most things, the issue is a complex one; the same groundbreaking survey also found that highperforming sportspeople were more likely to report better life satisfaction, self-esteem and body satisfaction. So, with that in mind, we gathered up four top athletes to discover how they handle the pressure, how they self-care and what mental-wellbeing intel they can share with us.
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DON’T COMPARE YOURSELF TO OTHERS “I have a body that’s biracial and when I was a young athlete, I didn’t really have any Asian role models in Australian athletics, so I would compare my body to someone who is just genetically completely different. And I can see that happening even now with athletes who have different ethnic backgrounds, meaning we’re all striving for this single idea of what a runner looks like. It’s a complicated issue, but it just boils down to being vulnerable and asking for help.”
MANAGE YOUR SOCIAL MEDIA EXPOSURE “I don’t have Facebook, I don’t have Twitter and I heavily restrict my Instagram consumption. I basically have social media at an arm’s length (one of my friends will post for me), which actually means I feel a lot more freedom to just post something into the universe and not worry about the ‘likes’ I get.”
ASK FOR HELP IF YOU NEED IT “If something – or someone – doesn’t feel quite right, or you just feel like you’re trapped in a bad situation, please know that there are always other options out there for you.”
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Jemima Montag, 23
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8,Š VŰR2ŠV
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A world-champion 20km race walker who trains by covering roughly 120km a week
FLIP YOUR PERSPECTIVE “I try to think of pressure as a privilege because it comes from having prepared and trained really well. I see it as a driving force that’ll carry me across the line.”
EMBRACE DOWNTIME “One of the gifts that lockdown gave me was slowing down and allowing time for myself for self-care and mental health. That’s made an incredible difference to
my training and overall wellbeing. I used to be an over-committer and never thought it was OK to have a blank space in my diary. Now I love to sit down at my piano, cook slowly for family or friends, and spend time with my fluffy Bernese mountain dog!”
WRITE IT DOWN “I was encouraged to write in a journal from a very young age and I find that pouring my head down on the paper before bed makes me sleep better because [thoughts] aren’t running around up there. Don’t expect yourself to write a lot each night; just try to do a five-minute check-in with yourself.”
Powerful Pods Tune into these podcasts for honest, raw conversations about mental health
WOMEN’S HEALTH, UNINTERRUPTED Our very own podcast is full of convos with sporting greats, including Sharni Layton and Laura Geitz, talking about life, success, resilience and fitness.
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PHOTOGR APHY:GET T YIMAGES; PADDLE AUSTR ALIA; SUPPLIED.
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AJ Jennings, 49 An elite-level canoeist who won silver at the Rio Olympics and gold at the World Championships
TRY TO LOOK AFTER YOUR ‘HUMAN’ SIDE “I’ve got a psychologist who understands me both on a sporting level and a human level. That’s important because our everyday life affects our sport. When you’re in that heightened mental state, it [can become] a ‘mountain out of a molehill’ situation. What helps me is keeping a daily routine. I’ve also started training an assistance dog; he’s a huge part of what I do now and seems to know when I’m agitated or if something’s not right.”
DO YOU F****G MIND? Pilates instructor and PT Alexis Fernandez shares mindset hacks for self-love and self-growth with some neuroscience thrown in the mix.
BRYONY GORDON’S MAD WORLD With guests such as Stephen Fry and Prince Harry talking about mental health, this UK journo’s podcast is helpful, to the point and highly entertaining.
FIND WHAT GROUNDS YOU “When I feel my anxiety escalating, I’ll spend time with my horses to ground myself and get perspective. I also like swimming because I have to focus on one particular thing; you’ve got to [concentrate] on your breathing, or you drown!”
LISTEN TO YOUR BODY “A lot of self-care comes down to recognising when you’re stressed and taking some down time to walk the dog, or whatever you need. It could be walking to the top of a hill and screaming your lungs out. As you get to that elite level, you’ve got to have an outlet, because the sport will take over everything at some point and it [becomes] harder to have a balanced life.”
SOUND MIND, SOUND BODY STORIES Powered by Asics and hosted by Teigan Nash, this features wellness chats with Aussie athletes such as Caitlin Bassett and Millie Boyle.
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Millie Boyle, 23 A cross-code rugby star with an Origin win, NRLW premiership and Super W Player of the Year Award under her sporting belt
LOOK AFTER #1 “Make sure you’re taking care of yourself, whether that’s eating well, sleeping well, training well… I try to have balance, and I make sure that I’m enjoying what I do. Otherwise, it all becomes a chore. I’m not going to devote my life to something if I’m not truly enjoying it.”
HAVE THE TOUGH CONVERSATIONS “One of the things I love about playing in a team is that I can always find my group within it; people who I can talk to. I’ve got a really good support network, who I can have those tough conversations with. It’s important to make sure everything’s going alright, and if it’s not, to know who you can talk to about how to turn things around.”
IGNORE THE HATERS “I do everything I can to perform as best as I can, but I’ve been ridiculed and copped a lot in the media – mainly by old white men who like to have their say on women’s sport. People are quick to judge [and] constantly compare us to the male players. We’re not put in full-time programs. We haven’t had full-time pathways, development or coaching or anything like that. You’ve got to respect [women’s rugby] for what it is, not for what it’s not.” wh If you need support or advice on mental health, contact your GP or Beyond Blue (beyond blue.org.au; 1300 22 4636).
WinS WO M E N I N S P O RT
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Should My Diet According to My Cycle?
While eating chocolate by the fistful is a time-honoured PMS salve, nutritional science has a few other smart fixes. Dietitian Laura Tilt shares how you can temper the effects of your cycle – all month long
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nu tr it io n
PHOTOGR APHY: ADAM VOORHES/GALLERY STOCK , JUAN MOYANO/STOCKSY
OK, so the idea of syncing your nutrition with your cycle sounds like extra admin no woman needs. But given you’re probably already adapting your social life (duvet, Netflix) and workouts (a gentle yoga flow over HIIT) depending on your cycle, making simple upgrades to your nutrition mightn’t be the cognitive paperwork you initially thought. First, a quick refresh on the hormonal answer to your iCal. The average cycle lasts 28 days and is made up of two phases. The follicular phase begins on day one of your period; the pituitary gland produces a hormone known as follicle-stimulating hormone (FSH), which stimulates the growth of ovarian follicles in the ovary. In tandem, oestrogen levels rise, causing the lining of your womb to thicken until ovulation. About midway through your cycle, oestrogen peaks, causing a surge in luteinising hormone. This triggers the release of an egg from the ovary, and ovulation occurs. Post ovulation, the luteal phase begins. This is
when progesterone levels rise, supporting early pregnancy if the egg is fertilised. If the egg isn’t fertilised, progesterone and oestrogen levels fall. This sets your period in motion, and the whole thing begins again. The majority of research has focused on the impact of diet on premenstrual syndrome (PMS); a group of symptoms that includes tender boobs, bloating, headaches and low mood. PMS kicks in postovulation and is linked with rising progesterone levels. If you suffer with PMS, several nutrients may offer relief. In one study, women affected by PMS experienced fewer symptoms when consuming a daily supplement containing between 1g and 2g of essential fatty acids from day 15 to the end of their cycle. Calcium also appears to reduce the severity, with studies finding that combined calcium and vitamin D supplementation (the sunshine vitamin regulates absorption) can ease symptoms. As for your ability to sniff out Lindt within a 50-metre radius, hormonal fluctuations during the luteal phase are thought to be to blame for food cravings, with studies showing appetite and cravings for sweet and high-kilojoule foods increase postovulation. One (very pleasing) theory is that
carb-rich foods give you a bump in serotonin, which can offset the dip in low mood that occurs around the same time. Eating plenty of highfibre carbs (wholegrain and rye bread, pulses, brown rice and pasta) may help, by keeping blood sugars and mood on an even keel. As for when your period is in full swing, two nutrients are worth
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considering. Iron is found in the blood, which means it’s lost when you lose blood, so levels are at their lowest postmenstruation, with heavy bleeding increasing the risk of anaemia. Red meat is the most readily absorbed source of iron, but non-haem iron (found in plant foods, such as green leafy veg, pulses, tofu and dried fruits) is worth topping up, too, as evidence suggests it can also help reduce PMS. Suffer with cramps? Evidence shows the antiinflammatory effects of omega-3 (found in things like oily fish, walnuts, linseeds and chia) can help dampen the effects of prostaglandins, tiny chemical messengers that cause your uterus to contract. While salmon and leafy greens may not have quite the appeal of a packet of Tim Tams, it might just be the thing to deliver sweet relief. wh
LENTIL BOLOGNESE WITH WHOLEWHEAT PASTA: 6.6mg (37% RDI)
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IRON-FORTIFIED CEREAL: 4.8mg (27% RDI) * RECOMMENDED DIETARY INTAKE
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Get your strong on
Lifting the
Muscle
Myths Use our cheat sheet to outsmart gym-bro wisdom and achieve the results you’re after, even faster
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fitness
THE MYTH
Lifting as heavy as you can will maximise your gains If you’ve ever started a class by picking a weight that’s a little too heavy because you think that’s where the gains lie, listen up: a Brazilian study published in PLOS One suggests that it’s not quite so simple. Participants performed sets of seven to nine reps, or 21 to 36 reps. The first group lifted more weight, but both showed similar muscle growth. Should you lift heavy at times? Yes. But if you’re tired, you won’t lose any muscle (and you may even gain some) by trading barbell back squats for a few more sets with a kettlebell.
Lifting heavy can help build muscle, but it’s not the only way, says PT Dan Meek. “You’re better off basing a good chunk (75 per cent) of your workout in the six to 12 rep range to build muscle, using a load that you can lift for that rep range. The last 25 per cent of your session can be spent lifting heavier for fewer reps, or lifting lighter for more reps – your choice.” It’s all relative though. Meek adds, “Heavy weights soon become lighter if you’re training well; what’s important is tracking your workouts so you can gauge your progress and push yourself beyond what you’ve done [before].” Got a notebook handy?
THE MYTH
You have a 30-minute window
THE MYTH
Isolation exercises are a waste of your time An isolation exercise works just one muscle (think: bicep curls). But the rise of CrossFit has now convinced some trainers that such moves are surplus to requirements. Why do a curl when you can do a chin-up? Surely moves that help activate more muscles build more real-world strength? Not so, according to a recent review of research on the leg extension. The move is simple, requiring you to straighten your knee. But a Tufts University study found that doing that alone still increased walking speed by almost 50 per cent. Even isolation exercises recruit stabilising muscles – like your glutes and core – if done correctly.
“Isolation moves can actually be really useful to improve areas of your body you want to change,” Meek says. Think: more defined triceps with skull crushers, or stronger hamstrings for your runs with hamstring curls. Still, compound moves are a more time-efficient way to work out and should still form the bulk of your session. Meek suggests at least three strength sessions a week made up of mostly compound lifts.
feed your muscles protein We’ve been sold the idea of a brief ‘anabolic window’ of time in which you need to consume your protein post session. This is partly true: you need protein if you’re chasing muscle, and post-lift shakes count, sure – but they don’t need to be guzzled before the sweat dries. According to a study in the Journal Of The International Society Of Sports Nutrition, your muscles are primed for protein for a far longer window of up to four hours after your workout. Phew.
Focus on eating well at mealtimes to get your muscle-fuelling protein within the actual anabolic window. If you eat three to five serves of protein daily, you’re good, says Meek. If muscle growth is what you’re chasing, studies suggest consuming 1.2g to 1.7g of protein for every kilo you weigh. For a woman who weighs 60kg, this means eating between 72g and 102g of protein per day. For context, there’s about 35g of protein in a chicken breast and 19g in 100g of chickpeas. Eat up!
THE MYTH
You’re either an athlete or a plodder Scientists have long divided muscle fibres into two: slow-twitch fibres – the kind that get you through a marathon – and fasttwitch fibres – the ones that power you through a sprint. Researchers used to believe distribution was genetic, so no training could turn a skinny, slow-twitch distance runner into a muscular sprinter (or vice versa). But a landmark 2018 study on identical twins – one sedentary and one a lifelong distance runner – changed all that. Thanks to years of running, the active brother’s muscles were almost entirely slow-twitch. The sedentary bro’s? A 50/50 split between fast and slow kinds.
To build total-body function and overall health, include both fast and slow-twitch exercises in every workout. Lead with a fast-twitch move, such as an explosive tuck jump. End with slow exercises, such as bent-over rows, in which you take three seconds to lower the weight. Cover all bases.
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THE MYTH
Muscle soreness is essential to muscle growth You may consider the pain and tightness you feel a day or two after blasting a muscle – known as delayed onset muscle soreness (DOMS) – a
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Don’t judge a workout based on how hard it is to hobble to the loo the next day. Choose key exercises, like squats, and do them at least once a week. If you’re improving reps, form or load each month, you’re on track, even if you only feel a little tender afterwards. “Sticking to the same plan for a good six to 12-week period is vital, as you can use the amount of weight you lift (or the number of reps you can do with the same weight) as an indicator of progress,” adds Meek. If either of those is increasing and your form is good, then you’re getting stronger. “Repeating an exercise regularly is [how] to get stronger at it, and getting stronger is necessary for muscle growth, not DOMS.”
If your school PE teacher taught you anything, it was that static stretching before a session reduces injury risk, right? Well, not so – research has shown that it may do more harm than good, and even hamper your strength, power and speed. A 2013 study in The Journal Of Strength And Conditioning Research found that including static stretches in a warm-up could impede lifters’ one rep maximum and lower-body stability by 8 and 23 per cent respectively. Not exactly ideal when weight training safely is your goal.
How to warm up minus your trusty stretches? Swap them for dynamic stretches – think: leg swings, arm circles, high knees or body weight versions of the exercises you’re about to do – to increase your body temperature and get blood flowing to the muscles starring in your workout. If you’re a sucker for a static stretch, fret not: they still have a place in your routine – after your workout. Hold stretches of targeted muscles for 20 seconds or more. Why? Doing so will relax them while increasing flexibility – a big-time win-win. wh
WORDS: EBENEZER SAMUEL AND KIRSTI BUICK . PHOTOGR APHY: JOE T YLER; STILL-LIFE: SEVAK BABAKHANI
THE MYTH
badge of honour. Identified in 1902, it’s often a result of muscle fibre microtears. If you’re new to training, these can spur growth. But more damage doesn’t equal more gains. Studies have shown that muscle soreness doesn’t need to occur for muscle growth. “DOMS is just an indication that you’re doing something new,” explains Meek. “Often, people change up their program, trying to chase DOMS because they think it’s going to help, but program hopping every week is actually less likely to lead to muscle growth as you can’t measure progress.” Very good to know!
THE MOVE
Stretching before your workout will prevent injuries
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Recovery Rebooted Your CrossFitobsessed mate has probably been raving about their percussion massager for ages. Here’s the experts’ take By Jacqueline Andriakos
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My can’t-live-without-it wellness splurge? Massage. As an avid exerciser, I try not to skimp on recovery so I took a cue from star trainers on my Insta feed and shelled out for a percussion massager. These power drillresembling devices, such as the Theragun and Hypervolt, are said to reduce soreness and release tension by working your muscles with a little more oomph than other tools like foam rollers. So are percussion massagers *really* the gold standard they’re made out to be? Here’s what I’ve heard, versus what the pros say…
fitness tech
They relieve kinks and pesky soreness EXPERT VERDICT: That’s a yes. The theory is that the pressure from the massage motion increases blood circulation in muscles and in turn reduces swelling, which can help nix aches, says sports medicine physician Julie Han. In fact, percussive therapy is as effective as a traditional rubdown when it comes to preventing delayed onset muscle soreness (aka DOMS), a small study in the Journal of Clinical & Diagnostic Research found. Bonus: “Some evidence shows that massage increases parasympathetic activity, which is the system that relaxes the body,” Han says. This tech is easy to use and simple to store, making it a great option for self-care at home, she explains. Recovery mode: on.
Using one can help up your workout game
Three of the best Take your pick from these WH faves.
01
A QUIET TOUCH
The new-gen Elite is 75 per cent quieter than its predecessor. Theragun Elite, $649, theragun. com/anz
02
FOR MORE OPTIONS
Most massage guns come with only one attachment. This comes with six. Hydragun, $599, hydragun.com.au
ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: JIM JOSEPHS. STILL-LIFE PHOTOGR APHY: JOHN RINTOUL
EXPERT VERDICT: Too soon to say. There’s no hard evidence that percussion massage improves sports and exercise performance, says Han. But you can activate your muscles ahead of a workout (or loosen tight areas between sets to get more out of your next rep) by using these nifty tool on the muscle group you’re training for 15 to 30 seconds, suggests physical therapist Daniel Giordano. Got it.
Going overboard can lead to injury EXPERT VERDICT: Possible. The key is to almost “float” the device over the area you’re working on. “There’s no need to add excessive pressure or dig the massager into the body,” says Giordano. And don’t stay in one spot too long – one to two minutes max per muscle group – to avoid bruising and skin irritation. Lastly, make sure you’re applying the device only to muscle, not over any bony areas or open wounds, adds Han. Duly noted. wh
03
FITS IN YOUR GYM BAG
Need to loosen up before a hard sesh? Take this with you. Theragun Mini, $349, theragun.com/anz
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Useful stuff to upgrade your every day 43
The Art of the Comeback
How to embrace failure, tap into your passions and score a spectacular win By Jessica Migala
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me nt al h e alth You’ve got this. What’s ‘this’? It’s anything you’re shooting for that other people said couldn’t happen, or you doubted you could do. It’s your comeback. “A comeback is when a person or team accomplishes something that they probably shouldn’t, such as a win after facing a deficit or a disadvantage or when their trajectory was on a downward slope,” explains Gregory Chertok, a sports psychology consultant. That might mean selling a book proposal after being rejected dozens of times, going back to uni to study something totally different, starting another business after closing your first or bouncing back postdivorce. It’s time to engineer your own comeback with these mind-blowing moves.
01
See the Outcome You Want Picture your goal. Now feel it. Do you get that butterflies-in-thestomach rush? That’s the point. Visualising the future brings hope to the process, says sports psychology consultant Jim Afremow, author of The Champion’s Mind (Penguin, $29.99). (A comeback is not all fun and excitement; it can be arduous and winding.) Then break it down into small chunks: visualise yourself getting to work early, making phone calls, etc. W R I T E Y O U R D R E A M O N A STICKY NOTE AND ATTACH IT TO YOUR COMPUTER. Print out a quote that gets you going and put it on your mirror. Keep your vision top of mind. This is how you build optimism. “You need to see your goal constantly and tell yourself you can do it,” says Afremow. This positivity gives you a feeling of control over where your life is headed.
02
Sit with Your Feelings A comeback can be akin to a bounce-back. Think about the trajectory of a ball after it bounces: sometimes it comes up cleanly. Other times it veers off course. Occasionally, it’ll whack you in the eye. To deal with all the ball’s (read: life’s) manoeuvres, you need some resilience. “RESILIENCE ISN’T THE GOAL, IT’S THE PROCESS,” says T. Em Arpawong, an assistant professor of research in the Keck Resilience Lab at the University of Southern California. So while you might get the message that you should let setbacks roll off your shoulders, that’s actually not so helpful. “When things break us down, it’s OK to experience distress and intrusive thoughts,” Arpawong explains. “Feeling them can help you find new possibilities.” One thing that helps is journalling, as writing can be an outlet for emotions and aids in making sense of what’s happening. It can get you to a place where you identify what brings you joy and feel a sense of appreciation. Think of it like resistance training, tips Arpawong: the goal is to induce a little stress and microtears in muscles so you can become stronger.
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Strategise with Your Team No doubt a home-field advantage is a very real thing in sports… and in life. “THE HOME TEAM IS MORE THAN THREE TIMES AS LIKELY TO MAKE A FOURTH QUARTER COMEBACK AS THE VISITING T E A M , ” says Chertok. Why? It’s all about feeling the love and support from the crowd. So think of the people by your side as fans in the stands and you’ll bolster your abilities – and have a crew to catch you when you fall. “Many people find it helpful to talk through their comeback plans with friends or family members because things appear more real, or almost contractual,” he suggests. Saying your plans out loud holds you accountable.
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Mastermind Your Failure
07 Question Yourself
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Quiet Your Inner Critic Nervous to step out and go after something big? “The brain is hardwired for safety, not success,” says Afremow. That internal “hold back” mechanism “keeps us from taking risks so we survive.” That’s why you hear that voice creep in, telling you that you’re going down in flames. It’s OK to hear your inner Debbie Downer, but you don’t have to listen to her. Elite athletes, explains Afremow, regularly have “I can’t” thoughts, but they don’t give them airtime. Acknowledge them, then counter with positive self-talk until your mind repeats it back to you. W R I T E A F F I R M A T I O N S OR SELF-TALK PHRASES O N N O T E C A R D S or jot them in your phone’s Notes app. When the negative ones creep in, read or repeat the good stuff out loud. “The brain is more software than hardware,” Afremow says. Translation: you can create new neural pathways by flooding it with these affirmations.
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Prioritise Your Needs The drive to succeed can become all-consuming, but practising self-care basics will give your mind and body the love they need for you to be at your best, says Afremow. No matter what you’re trying to do with your comeback, this step is paramount. You may want to stay on top of your exercise routine, score at least seven hours of sleep, maintain a morning routine, and so forth. Figure out your answer to this: W H A T A R E THE BASIC THINGS I NEED TO DO E ACH DAY TO TAKE C A R E O F M Y S E L F ? “This provides the foundation to do those other superspecial things,” he adds.
You’ll probably doubt yourself more than once. That’s OK. Xiaodong Lin Siegler, professor and founding director of Education for Persistence and Innovation Center (EPIC) at Columbia University, asks herself two questions: “ D O I ENJOY WHATEVER I’M GOING AFTER? AM I PASSIONATE ABOUT IT?” If the answer to both is yes, she persists. But if there’s a “no” in the mix, understand that quitting isn’t bad. “You need to know your heart,” says Lin Siegler. “When I interview athletes about when they know it’s time to quit, they tell me it’s when their job becomes a chore.” Having a love for what you do is an integral part of performing at your peak and moving toward your mission; otherwise, “perseverance without passion isn’t grit, but merely a grind,” says Jon Jachimowicz, an assistant professor at Harvard Business School. Don’t waste your time if you don’t enjoy what you’re pursuing. Look at bowing out as creating space for something else that will truly light your fire. wh
PHOTOGR APHY: JEAN Y VES LEMOIGNE
A funny thing happens when almost-successful people experience a gutting miss: they come back better. Truly. Budding scientists who narrowly missed being awarded a careerchanging grant in their field of study built morethriving careers later in life compared with early grant winners, concluded a study in Nature Communications. “THE PEOPLE WHO FAILED ENDED UP BEING THE B I G G E R S U C C E S S E S , ” says author Dashun Wang, an associate professor at the Kellogg School of Management at Northwestern University. The F word may make you redouble your effort to avoid the complacency that can lead others to become stagnant. For instance, a relationship’s end may help you focus on the qualities you want in your next partnership and what didn’t work for this one. Embracing failures wholeheartedly really has a perk: “When I experience any form of a career rejection, I tell my students that this is good, it’ll make me better next time. Saying that right away can shift your whole narrative,” Wang says.
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Where Have All My Friends Gone?
As mounting research reveals nostalgia as a major win for our health, one writer dives back into her past to see if she can rekindle those friendships that faded By Alice Snape
We’re lying on two single hostel beds, the hum of Bangkok drifting through the rickety window, when Fiona says, “You should move to Australia and live with me.” We’re fast approaching the end of our three-week trip and, as I think about saying yes, about moving from the UK to continue our super tight friendship in the southern hemisphere, the future stretches out before us; babies, marriages, growing old. In that moment, our friendship feels totally invincible. 48
relationships
Back to the future?
I’ve replayed this scene from 2009 a few times during the past year, wondering how it can be that I’ve not seen Fiona’s face for 11 years. I never did go to Australia with her, and the distance drove a wedge between us. After years of shared history – tipsy walks home after nights filled with dancing, rambling heart-tohearts in the early hours – we stopped talking. Pre-Covid, I’d accepted this loss, but recently I’ve been dwelling on these moments, nostalgic like never before. “It doesn’t surprise me that many of us are reaching out to people we grew up with or went to school with, and finding solace and joy in these [past] relationships,” says Dr Sophie Mort, clinical psychologist and author of A Manual For Being Human (Simon &
Schuster, $35). She points to research indicating that this nostalgia can convert into legitimate health benefits. A University of Southampton study found that participants turned to nostalgia when faced with worrisome life situations, leading the authors to report that focusing on happier times can help you cope with present uncertainties. “True connection to other people, knowing that they care about you, chatting with them and laughing, makes you feel safe and enhances feel-good chemicals such as oxytocin,” explains Mort. “So, it follows that reconnecting with people you share memories with is a way to reinforce who you really are.” So, armed with a Zoom account and the knowledge that my curiosity is both entirely normal and potentially beneficial to my health, I decide to reach out to the friends I’ve lost touch with over the years. My goal? To see if there’s something worth rebuilding.
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THE SCHOOL FRIEND CALL TIME: one hour, 30 minutes When I message Jenny asking to catch up, she replies almost immediately saying she’d love to reminisce. We met in secondary school, in French class. We were both quiet and thoughtful. Away from our desks, we gossiped about boys and encouraged each other to be the people we couldn’t be at school. We were daydreamers who longed for more than our small town could offer us. After we left school, our lives just went in different directions, and I can’t remember the last time we spoke. On the call – initially slightly stilted – we figure out that we’d last seen each other six years ago, at a mutual friend’s party. The gulf that’s formed between us feels near impossible to cross. She’s in a bedroom and I think I spy the corner of a cot when she tilts her phone to show me her dog snuggled by her feet. “I have a six-month-old son,” Jenny says. We’re only five minutes into the chat, and I feel so overcome I burst into tears. How did I miss this? How did I let something so important slip by? It’s a wonderful feeling to know
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we’re living lives that we once dreamed about: me writing for magazines, and Jenny a successful osteopath, a partner, a mother. Our past dreamy teenage conversations are now real, making me appreciate what I have all the more – our shared history means we can see how far each other has come. “It was such a warm feeling when you texted,” Jenny says. And I share that feeling. Whether this is a friendship revived remains to be seen. But, I’m left with a fuzzy glow that must be the oxytocin Mort mentioned, and so I enjoy the rewards of reconnection – even if for a short while.
THE COMPLICATED FRIENDSHIP CALL TIME: two hours, 27 minutes I knew when Sam said yes to the call that we’d probably go deep... and fast. We’d met in ballet class at age 13, where the teacher critiqued our bodies. It led to something toxic; we constantly egged each other on to be thinner, smaller, shrink ourselves. “I can’t
Magic moments
believe how horrible I used to be to you,” Sam says, opening the conversation. She’d criticise my choices and body: “Don’t smoke, it stinks.” “That top doesn’t look good on you.” “You’ve put on weight.” I took each judgement to heart, mostly staying unresponsive, but occasionally spitting back horrid retorts. At 30, Sam sought treatment for the eating disorder that, looking back, I’d seen signs of in our twenties. She tells me about a dark
period of overdoses, antidepressants and years of cognitive behavioural therapy. It was hard to hear, especially as I can’t deny the part I must have played. But I don’t think I could have been the one to support her through it. The cracks in our friendship were too deep, and I had issues of my own. I’d always thought our friendship had started to dissolve when I’d moved to London in 2007 in my mid-twenties and she’d stayed at home, but I’d unknowingly
relationships
THE ONE WHO MOVED AWAY CALL TIME: two hours, 45 minutes
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PHOTOGR APHY: IAN DOOLE Y/UNSPL ASH; KKGAS/STOCKSY
THE PERCENTAGE OF WOMEN WHO TURN TO THEIR MATES FOR SUPPORT, COMPARED TO 17 PER CENT OF MEN SOURCE: REL ATIONSHIPS AUSTR ALIA SURVE Y 2018
rewritten our past. “You texted me to tell me to never talk to you again,” Sam says. “I actively removed myself from your life, thinking we’d bump into each other eventually, but we never did.” I thought I wasn’t aware of
Fiona is the person I feel most nervous about reconnecting with. What if she rejects me? What if her version of events is different? Then she answers. “I can’t believe this happened to us,” Fiona says. “You’re one of the most important people in my life – we weren’t supposed to drift apart.” I remind her of that conversation we’d had at the end of our Thailand trip. She remembers it with the same clarity I do. “You could still move,” she jokes.
Not long after I returned from that trip, I met my nowhusband, so I stayed in London. I became tangled in a web of self-doubt over why Fiona and I had stopped talking. I realise now that, in the back of my mind, I’d always held on to the hope that she’d come ‘home’, rather than building a life without me in a different time zone. But the move was for her; it wasn’t about me or our friendship. How easily we picked up where we left off tells me that it could never have been anything but distance that kept us apart. Now we’ve reconnected, I won’t let her leave again.
how malicious our friendship had become, but I must have been to send that text. A vague memory takes shape: I’d had a brief drunken flirtation with a man she then started to date (who she’s now married to, it turns out). Instead of being pleased for her, I recall bubbling with pure jealousy. It’s confronting to be faced with the person I once was, and I wonder whether, if we became friends again now, we’d slip back into those
old ways. I like to think we wouldn’t. We’ve both had mental health issues, both reassessed our priorities and changed who we are as a result. For the first time, it feels as if we’re no longer in competition with one another. Our chat, although difficult, was cathartic; we cleared the air in a way that I hadn’t known we both needed. We’ve since been messaging. Our fiery outbursts have been extinguished, so we understand each other anew. wh
The Reach-Out Rulebook What to consider if you’re keen to revive platonic relationships from your past
01 PICTURE YOUR BEST-CASE SCENARIO
Ask yourself what you want, suggests Mort. “Would you like to be friends again? Or is it that you want to remember that person and also the time you shared?” Both are fine, she adds, but it’s useful to be clear about your true expectations.
02
ASK YOURSELF IF YOU’RE LONELY Mort cautions that looking to the past to remedy loneliness can be problematic, as a drive to connect can make you gloss over the relationship’s negative aspects. So, prioritise meeting social needs with your alive-and-kicking relationships first. If you still want to connect with that person, then you know it’s for real.
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DO SOME EMOTIONAL SAFEGUARDING Looking to heal old wounds? Consider the worst-case scenario – especially if you’re the one seeking absolution. “Will you be OK with sending an apology knowing that you might not get a response?” ask Mort. Or if you receive a negative one? Avoid making yourself needlessly vulnerable if rejection is too much to handle at the mo.
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Shop Dehydrated Not you, obviously: we mean your products. There’s a growing trend for waterless beauty and cleaning products in bar, powder or sugar-cube-like formats to mix with water at home. According to the Ellen Macarthur Foundation, a charity that promotes a circular economy, a typical bottle of household cleaner is 90 per cent water! Going waterless means reducing the (usually plastic) packaging, as well as the size and weight, and therefore transport emissions. Check out some brands like Sea Our Beauty and Ethique.
the Keep Cup… You’ve got your bamboo cup and have cut back on meat, so what now for the budding eco warrior? Try these nextlevel hacks By Jessica Powell
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Be Less Delicate Washing synthetic fabrics (hello, gym gear) unleashes microfibres (microscopic pieces of plastic) into the environment. One piece of clothing can release 700,000 fibres in a single wash, which can then find their way to the sea. Researchers at the UK’s Newcastle University found that a delicate wash cycle releases more microfibres than a standard one because it uses more water, which breaks off more fibres. So, opt for a non-delicate setting for your activewear and try washing clothes in a Guppyfriend bag – it gathers up fibres before they make a break for the ocean. Gotcha.
Be Med Aware
PHOTOGR APHY: MARTÍ SANS /STOCKSY. STILL-LIFE PHOTOGR APHY: JOHN RINTOUL
Sixty nine: the number of human pharmaceuticals researchers found in the bodies of aquatic insects in waterways around Melbourne. No prizes for guessing this isn’t good news. “Some medications pass through our system and, once in the environment, they have the potential to change how streams and rivers function,” explains researcher Dr Erinn Richmond from the School of Biological Sciences at Monash University. “For example, antidepressants can alter how algae produce oxygen.” Obviously the answer isn’t to ditch any medicines you need, but try to avoid bulk-buying ones you’re not sure you’ll use (we see you, out-ofdate paracetamol stash). And another thing: “Please don’t wash unwanted or expired medication down the drain or flush them down the toilet,” says Richmond. “Return them to a local pharmacy for safe disposal.” Noted.
Dodge the BPS Bluff Get Unscrewed Next time you’re eyeing up a new fitness tracker or phone, check how easy it is to take apart. “A big sustainability issue is products with embedded batteries. As soon as the battery dies, the whole product is redundant,” says Dr Rachael Wakefield-Rann, Senior Research Consultant at Sydney’s Institute for Sustainable Futures. Only about 3 per cent of handheld batteries get recycled in Australia; the rest end up in landfill where harmful chemicals leach out and pollute soil and water. Planned obsolescence is rife in tech, with products designed with a limited lifespan to keep you shopping. “Ask, can I pull this apart to repair it? Are the screws glued in? What’s the company’s end-of-life policy? Will they take it back and recycle it?” says WakefieldRann. You may be surprised: sex toy company Normal will actually recycle retired toys for you. .
6
That BPA-free sports bottle of yours might not be as innocuous as it looks. BPA hit the headlines when it was revealed the chemical, used to make plastic, can impact the developmental and reproductive health of animals such as fish (not to mention human health). While brands now shout about being BPA-free, Wakefield-Rann explains that “BPA has just been replaced by BPS in most things” – referring to another similar chemical from the same family. “[Manufacturers] often look for a chemical that has similar properties, so they don’t have to reformulate the product – but if it’s chemically similar, then it’s likely to have the same damaging impact.” Your best bet? Avoid – and grill companies about whether their products contain – any bisphenols (the chemical category both BPA and BPS fall into). Or, switch to glass or metal instead – we’re fans of Ever Eco’s stainless steel bottles. wh
94şE8Š ŴSY6 +=Ũ OŤX Ų-X, 8,ŠW) *-ũH7
eco smarts
There are this many key classes of harmful chemicals to look out for in everyday products. Delve deeper at sixclasses.org. SOURCE: GREEN SCIENCE POLICY INSTITUTE
6)Ů-W8ŜR'Š F%ũHŮ These cuties are made with environmentally friendly dye and feature non-slip grips. Available in a pack of three, from light to heavy. Nutra Organics Resistance Bands, $29.95, nutraorganics. com.au
4)ŭ-3ş P)ŢK-ũKŮ Made with 78 per cent recycled material, these moderate-to-heavy flow leggings hold the equivalent of two to three tampons (or three teaspoons) of fluid. Modibodi 7/8 Recycled Active Legging, $99, modibodi.com
46Š [3ŭO3ŰX Naked Harvest ditches the plastic scoop and ships in environmentallyfriendly packaging, while Nutra Organics uses 100 per cent plastic-free recyclable canisters. Naked Harvest Natural Preworkout, $52.95, nakedharvest supplements. com, and Nutra Organics Clean Energy Natural Pre Workout, $49.95, nutraorganics. com.au
46ŪX)ŤR This gut-friendly blend of sprouted and fermented pea, brown rice, coconut and pumpkin seed proteins comes in a canister that’s less carbon intensive than steel cans and glass. It contains no plastic, either. Winning. Nutra Organics Clean Protein in Salted Caramel Fudge, $49.95, nutraorganics.com.au
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Virtual good vibes
Ahead of the Game Turns out gaming can foster connections, sharpen problemsolving skills and help uncover your true self. Just press play! By Madeline Howard
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tech trend
74 This percentage
video games
emotional wellbeing, while help people to maintain social connections SOURCE: DIGITAL AUSTR ALIA 2020 – THE POWER OF GAMES
My family and I spent hours playing Mario Kart together last year, and in that time, I rediscovered the long-absent raw joy of cruising down Rainbow Road as baby Mario. Hit by a tidal wave of nostalgia, I clung to the escapism of zooming along in that simpler world during a radically uncertain time. After nearly a year of this obsession, I’ve concluded I am a gamer. At its core, gaming is a means by which we can socialise in a world where we’re not together, says Jessica Gold, an assistant professor of psychiatry at Washington University School of Medicine in the US. It centred my family’s interactions on a shared enjoyable activity rather than on commiseration. “[The pandemic] was perfect timing for games to grow in popularity,” says Sonja Reid, 30, a Twitch streamer (OMGitsfirefoxx) with an eye-watering 750,000 followers. “It deepened my sense of community.” Even pre-COVID, women were increasingly drawn to the gaming sphere: 47 per cent of Australia’s gamers are female, according to Digital Australia’s 2020 report. And since it never hurts to have another gadget in your mental health toolbox – ahead, the benefits of gaming, online competition and immersive virtual lands, according to gamers and social scientists alike. Your happier, more playful future self will truly thank you. SEPT EMB ER 2 02 1 womenshe alt h.com.a u 5 5
$4.03 billion The total Australian video games in 2018 SOURCE: DIGITAL AUSTR ALIA 2020 – THE POWER OF GAMES
Four awe-inspiring health wins of logging on
IT CAN HELP HEAL TRAUMA Achievement-based gaming can be a coping mechanism for those with post-traumatic stress disorder – possibly due to the way gaming distracts from the past and present. That, in turn, may help reduce the likelihood of panic attacks and depressive spells, says clinical psychologist Chloe Carmichael. “There’s a meditative aspect to it,” she adds. “It can be extremely absorbing, which can be helpful if you’re ruminating on a certain topic that you need to get your mind off.”
IT’S A WAY TO FOSTER BONDS When playing against others or accomplishing a common feat, you connect in the way you do with any team sport, says psychotherapist Mike Langlois. And unlike on traditional social platforms, you don’t need to show your face, a potential upside for introverts. “I’ve created more friendships through gaming than I had prior to playing,” says AnniePants02, an anonymous Twitch streamer with more than 40,000 subscribers.
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IT GETS YOU MOVING (REALLY!) “The old stigma that playing video games is somehow lazier than watching TV or movies is strange to me,” says Alanah Pearce, 27, a game writer and content creator. She points out that propelling a character forward really works your reflexes, unlike passively watching something. During COVID, for fitness, she relied on a virtual reality light-saber game that involves swinging at objects, since she’s a high-risk individual who couldn’t safely exercise in a gym.
A SURGE OF CONFIDENCE COMES TOO Gaming gives you self-assurance thanks to the Proteus effect, a behavioral phenomenon named by Stanford researchers. When people were given a taller avatar and then interacted with someone in a virtual environment, they then negotiated more aggressively in a bargaining exercise in the real world than people given a shorter character. The point is: our real selves can shift to behave like our digital ones. This can translate to just about any task, Langlois says. Scary convo ahead? Play a game beforehand that makes you feel strong and capable.
To t a l control
Metamorphosis Magic Q
Characters can be an unconventional way to play with self-expression. Here’s how to explore, with advice from Mike Langlois, who specialises in using gaming to help patients heal. Ready?
Gaming involves stepping into different avatars and roles. Why can that be a good thing? ML: You experience a heightened sense of freedom in games because you have total control of how you present yourself. I have a lot of patients who take their first steps into trans identity development, for example, by playing either a genderneutral avatar or one whose gender is different from what they present in everyday life.
Q
How do you guide people through safely exploring an identity online? ML: I pay attention to the avatars my patients are using and I will mention the qualities and attributes I see and ask about them. I might also steer them toward a game where you can customise the character. [That way] they get a chance to create the identity they want.
Q
How can you experiment in a game setting? ML: I encourage people to get curious about all the aspects of games. How do they feel when they are in a game world, either as a non-binary person or even as someone else? How much time are they spending crafting their new avatar compared with the time they spend playing? All of these inquiries might help give a better sense of identity in both the game and life.
PHOTOGR APHY: FLORIAN SOMMET/ TRUNK ARCHIVE; AUDRE Y SHTECINJO/STOCKSY.
Gaming is Good for You
tech trend
Choose Your Own Adventure
Whether you’re gearing up for the social perks or want to shake up your sweat routine, follow the arrows to find your best match.
Start Here
Relationship Redux Neisha Bhagwandin and her now-partner had their first date via their Nintendo screens
“After losing my job because of the pandemic, and ending a relationship, I felt so alone and isolated. The only thing I had the energy to do during this period was play video games like Dragon Age and Street Fighter. I'd been waiting for the new installment of Animal Crossing: New Horizons, a social simulation series I’d played in childhood that was becoming popular again. It involves building a home and enjoying it as you interact with other animals. The upbeat, nostalgic nature of it boosted my mental health, and I joined online communities of people who loved AC. It was the most social I’d felt in a long time. When I matched with an interesting person on Tinder, he told me he also loved playing AC and I had an idea: what if we had our first date on our AC islands in lieu of actually meeting? It ended up being the ideal move, and we clicked. Having such clear common ground made it easy to flirt, and the date felt comfortable and less pressured, given that we weren’t physically present. As we explored each other’s worlds and creations via our avatars,we got a peek into each other’s creative types and personalities. We ended up playing often with each other, and eventually we met up in person. We’ve now been dating nearly a year and have matching Animal Crossing tattoos.” wh
I’m craving alone time
D O YO U WA N T COM PANY ?
Gimme all the people!
WA N N A S W E AT ?
Not really
FEELING COMPETITIVE?
I’d rather relax
P L AY E R O R S P E C TAT O R ?
Hmmm, bring it on
Get me up and moving
In a wallflower mood I want in the game!
Try
Try
Abzû PlayStation 4, $24.95, playstation.com For a way to calm TF down, dive into this beautiful option that’s all about open-ocean exploration and swimming through uncharted waters.
League of Legends PC or Mac, free, leagueoflegends. com Want to battle with your besties? Join the League to fight against other teams and destroy your competition’s base for the win.
Try The Sims 4 Xbox One, $49.95, microsoft.com The perfect nostalgic way to hang with mates from afar, show them your (fantasy) architectural endeavours and pretend that you’re back in school.
Try
Try
Ring Fit Adventure Nintendo Switch, $119, jbhifi.com.au Getting in a total-body workout is a cinch when you’re battling dragons, exploring worlds and navigating obstacles in this fitness game.
Among Us Android or iOS, twitch.tv You can sit back and simply watch people play this one – where participants have to guess the outsider in the group before time runs out – via streaming.
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Simple ways to rock your fitspo world 59
BODY
Brush up that bod routine
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B y M a r a S a n t i l l i a n d I a n t h a Yu
Photography by Mikael Schulz
If your skincare routine recently jumped from a 5k to a marathon, it’s time to apply that same training to the rest of your body. The goal: treat all your skin with the same attention you give your face (yep, we’re talking brushing, buffing and hydrating every bit). Ready? 60
b o dy r e b o o t
We know it’s easy to focus all your energy and time on your face when it comes to the skincare game, but channel that experimentation below the neck and you’ll be right on trend. “People are more focused on their wellness in general, and because of that, they’re investing more time in skin beyond the face,” explains dermatologist Melissa Kanchanapoomi Levin. “My patients are interested in caring for their neck, chest and skin below that more than ever.” But here’s the thing. Your body-care approach of choice could range from minimalist, like a little extra exfoliating, to extravagant, à la massaging yourself head to toe with a roller after slathering on a fullbody serum. But it’s not just about playing with more tools and lotions for a hit of self-care. “Skincare, even on the body, is still results-driven,” says medical aesthetician Lauren Siso. People want to see substantive outcomes: super-smooth, less puffy, fully hydrated skin free of the dulllooking top layer. Yep, sign us up! The good news? You can soak up the benefits of body care no matter how crunched for time you are. The perfect moment to give your bones that extra-special attention? Your shower, which is also possibly the only time of day you truly have to yourself. Your new plan might just become your new favourite part of the day or week. Now, let’s begin…
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BEFORE
Brush It Off Shed Those Layers
DURING
“Dry brushing has blown up during the pandemic because it’s an easy ‘treatment’ to do at home,” Siso says. Its benefits are twofold: exfoliation and lymphatic drainage. Not only does it slough off dead skin, but it can also improve blood flow, especially for the legs, giving skin a tighter, more plumped look, according to academic medical centre the Cleveland Clinic. The added movement of fluid through the lymphatic system helps with healthy circulation as well, explains skincare expert Dr Gina Charles. Ready to try it? Brush pre-shower to ditch dead skin, Charles says. Brush gently upward in a circular motion. As long as you use soft strokes, you can dry brush daily, adds Siso – just don’t use other exfoliants, like a peel or scrub, on the same day. And if you have sensitive skin, cap your dry brushing at once or twice a week to avoid any irritation.
If you didn’t dry brush, an in-shower scrub sets the stage for your revitalising routine. Mechanical exfoliation, which involves actually physically removing dirt, sebum and cells via particles, such as grains of coffee or sugar, will help even out skin texture. It’ll get rid of a number of layers of past-prime skin too, says Siso. Peels, or chemical exfoliation, are another option for this removal phase. (Tip: Always separate peel days from scrub days so you don’t over-strip!) Chemical peels are known for being harsh on delicate skin, but the skin of the body is tougher than that of the face. You can also try a body wash with an active exfoliating ingredient – look for an alpha hydroxy acid, like the glycolic kind.
AFTER
Level Up Hydration Let’s talk about serums, which are not just for your face anymore. “A serum is basically a high concentration of an active ingredient and can enhance the skin’s absorption of it,” Levin says. Using a body serum – whether it contains peptides to stimulate collagen or even skinsmoothing hyaluronic acid – will help the good stuff sink in. Follow with a heavy-duty moisturiser
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or body cream, especially if you have melanin-rich skin, which tends to lose moisture more quickly than other skin tones. For acne-prone skin, full-body retinol creams are available and can clear up breakouts and help with scarring, Levin says. Check with your derm before attempting a retinoid so you can get one that works for you – and make sure any moisturiser you use it with doesn’t contain an acne-fighting acid like salicylic acid. Done!
b o dy r e b o o t
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Stock Your Shelfie Put these clever products on repeat; your tired body will thank you for it
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Roll This
Use the textured heads all over to tighten skin and relax muscles, or post–body oil to work product in. Caw Rose Quartz Acupressure Roller, $49.95
Skin Quencher
Tasmanian spring water and fermented sea kelp renew skin. Sand & Sky Tasmanian Spring Water Wonder Body Lotion, $66.90
Scrub Star Coffee exfoliates, while natural oils, manuka honey, hyaluronic acid and vitamin E nourish. Bean Body Bee My Man-uka Body Scrub, $22
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STILL-LIFE PHOTOGR APHY: JOHN RINTOUL
Good Brush
Dry body brushing boosts circulation, plus it can also lightly exfoliate your skin and make it smooth and glowy. Manicare Dry Body Brush, $16.99
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Heavy-Duty Hydrator Plant proteins, with vitamins C, E and B5, offer a surge of hydration for super dry and scaly skin. Jergens Ultra Healing Body Balm, $6.99
7 65 Go-To Tool
All-Over Oil
This plant-based jojoba and baobab oil is perfect for when your skin needs a little love – you can also massage it into the ends of your hair. Nice. Ingredients Body Oil, $59
Use this like you would a gua sha tool on your face, applying substantial pressure with repeated firm strokes. Done. Salt By Hendrix Cloud Gua Sha, $34.95
Top Buffer The combo of glycolic and lactic acid with pumice beads leaves skin crazily smooth. First Aid Beauty KP Bump Eraser Body Scrub, $43 wh
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SKIN SCIENCE
Skincare maximalism was once the norm, but for the sake of your shelf space – and your wallet – it’s time to consider quality over quantity. The key? Understanding how to layer ingredients. Allow us to guide you through a way more fun version of chemistry class By Kristina Rodulfo
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Dream Teams
skin fitness
PRIORITISE THESE POWER PAIRINGS FOR GLOWIER, HEALTHIER AND HAPPIER SKIN...
Back to (s k i n) school
Salicylic Acid + Niacinamide
Anyone who’s ever had a breakout (*raises hand*) is familiar with salicylic acid. It treats acne by targeting and removing both oil and dead-skin-cell debris from pores, but this type of acid exfoliation can lead to irritation. Here’s where niacinamide (a.k.a. vitamin B3) comes in. Dermatologist Dhaval Bhanusali adds it to patients’ routines because “it’s a great antiinflammatory that can help adjust the irritation of many strong topicals.” And it matches well with salicylic acid because “they both work toward the same end goal of treating pigmentation and evening skin tone,”
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says fellow derm Tiffany Libby. Use something like Paula’s Choice 2% BHA Liquid Exfoliant, $38.01. Then slather on a serum such as Aesthetics Rx B Serum Hydrate & Volumise, $109. Nice.
Retinoids + Ceramides tamin C + in E
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BEFORE YOU GO ALL MATCH-MAKER SCIENTIST, KEEP THESE GUIDELINES IN MIND...
Don’t… assume extra exfoliation is a good thing Doubling up on your resurfacing ingredients like retinol and chemical exfoliants “can cause flaking, redness and even burns,” Bhanusali warns. To start, it’s safest to use alpha hydroxy acids (like glycolic) or beta hydroxy acids (like salicylic) twice a week, but not on the same nights that you use a retinol. One exception is lactic acid, which is more hydrating than the rest.
ADDITIONAL WORDS: IANTHA YU PHOTOGR APHY: FLORIAN SOMMET/ TRUNK ARCHIVE; STILL LIFE PHOTOGR APHY: JOHN RINTOUL
MVPs, vitamin C tops the list. nt helps protect against the culprit behind visible ve “It’s n es our skin support and structure to combat fine lines and wrinkles,” Libby says. She suggests pairing it with another antioxidant powerhouse, vitamin E. “When formulated together, they work to make each other’s benefits more potent,” she reveals. “Vitamin E makes vitamin C four times stronger.” Wow! Do yourself a a bottle bines the like Olay namide + er Serum, ns C and E to increase r your skin ray–induced on’t forget need to wear y, though.)
Steer Clear
The first in this couple does everything from fading discolouration to preventing wrinkles – but retinoids are also known to be drying. Stop sensitivity before it starts by making a double skincare “sandwich”: apply moisturiser, apply a retinoid, then apply moisturiser again. The stacking “helps the retinoid penetrate deeper into the skin to work its magic,” says Libby. And any of those earlier annoying side effects can be nixed by ceramides (naturally occurring lipids) in a moisturiser. “Our skin’s barrier relies on lipids to remain healthy, plump and capable of holding in moisture,” Libby explains. You lose those lipids over the years, but applying them topically helps to rebuild that “glue” between cells. Try CeraVe Facial Moisturising Lotion, $22.99, on for size.
skin fitness
Don’t… go OTT with active ingredients The bottom line: too much of a good thing is a bad thing – so beware of layering many potent picks. Libby sees patients using a glycolic acid cleanser followed by a glycolic acid cream, for example, which is “a sure way to irritate your skin.” What would that look like? Redness and flaking, with your face stinging. When in doubt, introduce just one active-boosted product at a time. Easy!
Don’t… mix up your ace acne fighter
Go with the skin flow
All those benefits from vitamin C? You might undo them with a popular acne-fighting ingredient, benzoyl peroxide. “It can destabilise vitamin C, so they shouldn’t be used in succession,” Libby tips. A common mistake is using a BP cleanser, then applying vitamin C. “Use the BP cleanser at night and then vitamin C in the morning.” Smart skin advice! wh
“WHEN FORMULATED TOGETHER, THEY WORK TO MAKE EACH OTHER’S BENEFITS MORE POTENT – VITAMIN E MAKES VITAMIN C FOUR TIMES STRONGER”
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The ne Photography by Steven Chee St yling by Charlot te Stokes
THE LEGGINGS “ While it ’s cold, get more wear our of your statement skirts by layering over leggings. Make sure they’re long enough to be seen and work back with other sporty pieces.”
Jaggad Palisades Batwing Spray jacket, $189.95, Essential Aurora Pink sports bra, $69.95, and Palisades Reflect 7/8 eco leggings, $139.95; Mes Demoiselles Luxor skirt, $317, from H&B Fashion; Veja x Rick Owens Runner Style 2 trainers, $405
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sports luxe
style
Work these hero athleisure pieces into wardrobe with clever, stylistapproved tips
THE SPORTY DRESS “This sportsluxe style can be mixed into your Monday to Friday wardrobe by layering a crisp white shirt underneath and pairing with cute flats.”
Aje Athletica Signature Logo Neoprene dress, $245, and Classic Neoprene bomber jacket, $275; Country Road Modern shirt, $119
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style
THE BIKE SHORTS “Bike shorts worn under a mini gives a ’90 look and makes shorter skirts wearable for w h e n eve r.”
Russell Athletic Double Play crew jumper, $99.99, and Overule bike shorts, $59.99; SIR. Oli mini skirt, $250; Asics Pace low socks, $6; New Balance 327 trainers, $140
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THE YOGA SET “ Te a m t h i s s u p e r comfy set with an oversized denim jacket on the weekend or after the gym so you can just get on with your day.”
Calvin Klein 90s denim jacket, $199; Nagnata Colour Block bralet, $200, and Retro shorts, $225; The Upside Montay Cropped Alena crew jumper (worn around waist), $149.99
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THE SNEAKERS “Give your tailored pieces a sporty edge by adding a statement s n e a k e r. Yo u get much more done in kicks than a killer heel.”
Aje Fortuity blazer, $495, and Fortuity pants, $295; Running Bare Power Up longline sports bra, $79.99; Lululemon Power Stride socks, $19; New Balance 327 trainers, $140
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style
THE CROP TOP “This season’s versatile knitted dresses are great dressed up for d i n n e r, o r d re s s them down by layering your statement crop tops underneath for an effortless sports-luxe look.”
Bec + Bridge Luka knit maxi dress, $380; The Upside Miramar Candice sports bra, $99, and Miramar Spin shorts, $109.99; Asics Cricket Elite socks, $30; Veja x Rick Owens Runner Style 2 trainers, $405
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THE TR ACKPANTS “Dress this casual style up
gym. Add extra polish with a c a s u a l b l aze r.”
COS cotton blazer, $290; SIR. Audrey crop top, $180; Calvin Klein Pride asymmetrical bodysuit, $119; Venroy women’s trackpants, $140; Stripey Lululemon Power Stride socks, $19; Dr Martens Jadon boots, $319.99
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HAIR AND MAKE-UP:JOEL PHILLIPS/ VIVIENS CREATIVE. MODEL: ANNA K /CHIC
by teaming with boots rather than trainers when you’re not on your way to the
style
THE WINDBREAKER “For an easy everyday go-to, this statement piece looks great tucked into highwaisted jeans and zipped low to show some skin.”
Tommy Jeans Colour-blocked Tommy Vadge windbreaker jacket, $249; Aje Freecycle jeans, $295. wh
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The Heart Doctor Will See You Now Thought heart disease was just a bloke’s issue? Not so much. Join us on a mission to take our ticker health seriously – starting this powerful new pump protocol that even fit, healthy women should know. You’re welcome! By Cat Rodie
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health
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My name is Cat. I do three HIIT classes a week, walk 7km a day and get up early for Sunday morning yoga. I don’t smoke, I don’t drink alcohol and I’ve never had high cholesterol. Oh, and I also have premature heart disease – really. Although I don’t tick many of the risk factor boxes, I do tick one, and it’s a biggie: genetics. My dad died from a sudden heart attack at the age of 50. My dad’s dad also died of a heart attack, as did my dad’s dad’s dad. My cardiologist describes this as “an alarming family history.” Despite knowing this, I didn’t pursue a heart check up until I turned 43. Lulled by the false narrative that heart disease is a men’s issue, I just didn’t think too much about it. Turns out many women make the same assumption. “When anyone thinks of heart disease, it isn’t a female image that comes to mind,” says Julie Anne Mitchell, director of health strategy at the Australian Heart Foundation. “The classic Hollywood heart attack image is a man falling to the ground clutching his chest.” In non-movie reality, ticker problems don’t discriminate. Ready for some eye-opening stats? “Heart disease is a leading cause of death for Australian women,” Mitchell says. “In fact, more than twice as many women will die of it than breast cancer.” (Side note: while women can experience the classic chest pain during a heart attack, it can also present as arm, neck, shoulder and upper stomach pain, as well as shortness of breath, nausea, sweating and fatigue.) When my uncle survived a heart attack in 2020, he told me to get checked out. My GP referred me
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to a cardiologist and, just weeks later, I was laying on a table having sticky electrodes fixed to my chest. Initially the prognosis looked good. The echo cardiogram didn’t show any obvious blockages; the halter monitor didn’t flag any signs of arrhythmia; and my cholesterol got a gold star. But given my family history, my cardiologist decided to order a CT scan of my heart. I’m glad she was cautious; the scan showed two blockages in my arteries. I’d walked into the appointment expecting to get the all clear, so it was a bit of a bombshell. Even my cardiologist was shocked. The diagnosis means that I can keep on top of my heart health. My arteries can’t be unblocked, but by taking statins I can make sure the current blockages don’t get any worse. Honestly, I’m lucky. But it could have been a very different story. Dr Clare Arnott, a cardiologist and conjoint senior lecturer in the Faculty of Medicine at UNSW, tells me heart disease is simply not on the agenda for the majority of us. “Data suggests women have low awareness of the risk factors for heart disease and many do not know they possess those risk factors,” she explains. “This translates into clinical care too, with women 12 per cent less likely to have a heart screen in general practice than men.” So, what does all this mean for you? While it’s important to understand the risks, there are plenty of things you can do to show your heart some love. Here’s the expert- and science-backed intel you need to get your ticker on track.
health
Look After Your Mind Decode Your Risk
First off, track down the Heart Age Calculator over at heartfoundation.org.au – it weighs up risk factors, such as weight, cholesterol and blood pressure, as well as lifestyle habits such as smoking and alcohol intake. “[The calculator] gives you an approximation of what your heart age is compared to your actual age,” says Mitchell. “[It can be a trigger] to think, ‘Oh, my heart age is a bit higher than my actual one. Maybe I should see my doctor and talk about my personal risk in more detail’.” Dr Ashlea Broomfield, a GP and spokesperson for The Royal Australian College of General Practitioners, adds that it’s wise to seek advice, especially if you have a family history of heart disease – particularly immediate family members, grandparents, uncles and aunts. And FYI, if you have more than 45 candles on your birthday cake (or more than 30 for Aboriginal and Torres Strait Islander women), you’re advised to have an annual ticker check. Life stage and medical history play a role, too: pregnancy complications, like pre-eclampsia or gestational diabetes, can increase the risk of heart disease later in life, while the risk also increases around menopause – scientists reckon that one’s down to the drop in oestrogen levels at that time.
Permission to Netflix and chill, granted. Some relaxation habits (think: smoking, boozing and too many takeouts) can add up to bad news for your heart. So, it’s no surprise that Broomfield, whose own self-care strategies include meditation, exercise and downtime, is keen to emphasise the importance of managing our stress levels. Similarly, social connection is vital: a 2020 study from the University of British Columbia found that middle aged and older women who lacked social ties were more likely than men to suffer from high blood pressure. Bonding time doesn’t just have to be the human kind: an Uppsala University team tracked the health of dog owners over 12
years and discovered that having a furball was linked to a lower risk of death due to cardiovascular disease, especially for people living alone – likely because of the social contact and increased physical activity (Fido ain’t gonna walk himself, after all). Those walkies score you extra time outside, which is another happy-heart winner: people who spend more time in green spaces have significantly reduced risks for chronic illnesses including coronary heart disease, according to analysis published in Environmental Research. And you’ve heard of forest bathing? It’s credited with helping to lower blood pressure, cholesterol and stress. A large dose of vitamin N (that’s nature), coming right up.
Your Smart Watch Data, Explained RESTING HEART RATE WHAT IT MEANS: How many times your heart beats per minute. The very fit have RHRs as low as 40, but 60-100 is normal. USE IT: Regular cardio will improve the score. If it’s 15-20 beats higher in the morning, that may mean you’re not recovering fully from workouts.
ACTIVE HOURS WHAT IT MEANS: When you’re not moving, blood pressure goes up and inflammation starts to increase. USE IT: If you have a desk job, get these numbers up. Stand up every 45 minutes and do something: squat, climb some stairs, or walk down a corridor and back.
Your wearable tracker is a deep well of knowledge: you just need to know how to read it. Here’s cardiologist Dr Aaron Baggish with your y
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HEART RATE RECOVERY WHAT IT MEANS: How quickly your heart rate drops after you smash out exercise. The more consistently you , your HRR will be. USE IT: It’s a useful indicator of cardio fitness. A drop of 20 beats in the first two minutes is normal.
SLEEP DURATION WHAT IT MEANS: The heart never fully rests, but sleep is the closest we can get. USE IT: Peeps who regularly sleep less than six hours are 27 per cent more likely to have plaque-laden arteries than those who get seven to eight. Good to know!
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Get Set... Sweat!
Cardio – the clue is in the name! Staying active is a crucial move for your heart health and, rather than being too prescriptive, the golden rule is to keep it simple. “Try to exercise on most days for at least 45 minutes,” suggests exercise scientist Jane Kilkenny. “Combine longer-duration lower-intensity workouts with shorter-duration highintensity ones for both cardio and strength training. Keep challenging your body to keep your heart health on track.” Get your heart rate up by washing the car, climbing stairs or carrying groceries – 2019 research published in the British Journal of Sports Medicine found that just 10 minutes a day of high intensity incidental physical activity (HIIPA) can yield significant health benefits. Show your fitness tracker some love, too. “Tracking your heart rate is an excellent way to measure your exercise intensity,” tips Kilkenny. “Your resting heart rate and also recovery rates are a great indication of your fitness level.” Check out p79 to demystify that tracker data.
4 Environmental noise (traffic, planes and so on) is more than just an irritation. When researchers studied nearly 500 adults and where they lived over five years, they discovered that every fivedecibel increase in the average 24-hour noise level was linked with a 34 per cent uptick in heart problems. Time to dig out those noise-cancelling headphones.
Get Clued Up On Cholesterol You know, the fat-like substance that circulates in our blood. We need some to build cells and make hormones, but off-kilter levels are a risk factor for – you guessed it – heart disease. Chat with your GP about what’s best for you. If that includes lowering your cholesterol, what’s on your plate can improve things in six to eight weeks. Lana Hirth, an accredited practising dietitian and nutritionist, says, “To optimise someone’s levels, I’m looking to increase the ‘good’ cholesterol (HDL-C) and decrease the ‘bad’ cholesterol (LDL-C), by including more fibre, healthy fats
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SOURCE: EUROPEAN HEART JOURNAL
and plant sterols, while reducing saturated fat from the likes of red meat, coconut oil and butter. Losing just 5 per cent of your body weight can help.” As for those headlines you read about eggs? While there is cholesterol in some foods, it’s not something to worry about. (Foods high in sat fat are more problematic.) If you’re at risk of heart disease, limit your egg intake to seven a week, tips Hirth. “Put heart disease on your agenda,” urges Arnott. “Advocate for yourself and the women in your life. Ask your doctor for a heart assessment.” That’s advice to love.
health
Meet the ticker-loving smoothie Try this hearthealthy recipe from sports nutritionist Chris Mohr. Just throw everything in a blender and blitz until smooth MILK, 200ml People who average two portions of dairy per day appear to have a lower risk of heart disease than those who avoid it, The Lancet reports. If you’re plant-based, look for a blend fortified with vitamin D. Simple!
SPINACH, a handful Researchers at Linköping University in Sweden linked markers of heart disease with low levels of the antioxidant lutein. Raw greens are a top source. Spinach is also rich in vitamin K, which may inhibit artery calcium deposits.
BLUEBERRIES, 80g High levels of anthocyanin, the pigment that gives the berries their colour, are linked with more robust heart health. Blueberries also contain pterostilbene, a compound that may help to reduce blood pressure.
BANANA, ½ Your heart needs potassium to trigger the contractions that move blood. Boosting your potassium intake could be as important for blood pressure management as limiting salt.
ADDITIONAL WORDS: MEN’S HEALTH (TICKER-LOVING SMOOTHIE). PHOTOGR APHY: GREGORY REID; ADAM VOORHES; GET T Y IMAGES; GREGORY REID; TED &CHELSEA CAVANAUGH
PROTEIN POWDER, a scoop Protein helps you avoid the crash by slowing the absorption of sugar. Soy and whey also contain leucine, which supports muscle – in turn reducing your heart attack risk.
WALNUTS, 4, crushed These provide more plant-based omega-3 fats than any other nut, curbing blood-vessel-damaging inflammation. A Journal of Nutrition study found that swapping saturated fats for walnuts improved blood pressure.
GROUND FLAXSEED, 1tbs As well as offering a pinch of protein, flaxseed is rich in soluble fibre. This reduces LDL cholesterol (the “bad” kind) by binding to it in the small intestine and ushering it away from your bloodstream. wh
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THE By Molly Creeden Photography by D ennis Leupold
Between first-time motherhood and a lifealtering pandemic, Shay Mitchell find a new normal. But about her experience and getting back to movement, she found a fresh flow, and she’s now an even better parent, partner and person 82
WAY
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Shay wears Blanc Noir spray jacket, blancnoirusa. com; Nike Swim top and shorts, nikeswim.com
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“I’M VERY GRATEFUL FOR MY BODY, AND THAT IT GAVE LIFE”
Norma Kamali swimsuit, norma kamali.com; Lady Grey earrings and rings, ladygrey jewelry.com; Fallon necklace, fallon jewelry.com
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In the first year and a half of her life, Shay Mitchell’s daughter, Atlas Noa Babel, learned how to crawl, walk, wave, point to birds in the sky, pick up rocks and offer them as presents, eat spinach off her parents’ plates and parrot things her mother says, like: “I don’t knoooow!” It took that same time period, one and a half years, during which her baby has changed countless times, for Shay to finally feel like her pre-pregnant self. “I hit the pause button,” she says of the confluence of a newborn, a pandemic and a life devoid of travel and social activities. The actress felt lucky to be present with her partner, Matte, and Atlas, who was five months old when the pandemic ramped up, yet she was also unmotivated. “I was like, ‘Well, what am I getting ready for?’” she says,
reflecting on how little she moved. Atlas wasn’t mobile, so Shay spent a lot of time with her on the floor. “Everything just went whoooomp,” she says, articulating the slowed pace of pretty much everything. In January, it was a partnership with fitness platform Openfit – in which she and friend Stephanie Shepherd committed to working out five days a week for four weeks via classes on the app – that made her take stock. Part of what attracted her to the partnership was that she would have to treat working out like a job. Twenty days of accountability. “It changed everything,” the 34-year-old says of finally feeling like herself again. “I had way more energy; I don’t have five cups of coffee anymore. I can sound preachy when I’m talking about it, but it totally altered my year.” But then the Internet came for her. Shay posted a photo to Instagram, showing split screens of her body before she committed to the plan and after. She wrote that she felt more “healthy, energetic and engaged.” The comments popped off. People alleged that this was merely the same photo taken from two different angles; that she was criticising people for being overweight; that she wasn’t grateful for her post-baby body. It bothered Shay, because she was proud of the work she had put in – and in her view, she was
promoting health, not vanity. “Right after I had Atlas, if I ever made a comment about how I didn’t feel like myself, people were like, ‘Well, you just had a baby.’ Yeah, I know I just had a baby,” she says pointedly, adding. “I’m very grateful for my body, and that it gave life, but I’m still allowed to express that I don’t feel like myself.”
FINDING STRENGTH Shay dealt with prepartum depression while carrying Atlas and being open taught her that honesty about motherhood is the only way. “I was strong before I had Atlas, and I wanted to feel that way after,” explains Shay. “We celebrate our bodies before we’re pregnant; we celebrate our bodies with bumps. We should also celebrate our bodies at whatever point we feel our best again.” Trainer Kelsey Heenan led Shay and Stephanie through a mix of cardio and strength training that changed daily. They did HIIT workouts, EMOMs (every minute on the minute), jump squats, arm and leg raises, and squat presses. “For me, it was always about a
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NOURISHING BOTH MIND AND BODY These were the kinds of discussions Shay didn’t think about when she was pregnant; even 18 months in, she still has moments of disbelief that she is someone’s mother. “To be honest, I think it was attached to my prepartum depression,” she says of realising that the life she lived was going to be put to rest… and that this was OK. Her doula told her, “A new version of you will be birthed with this baby.” In other words, “Yes, you are going to lose something – but what you gain, obviously, is so worth it.” Shay’s prepartum struggles were helped
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in part by talking to friends. “And then, of course, seeing Atlas for the first time, I forgot everything,” she says. (By “everything,” she is referring to hormonefuelled tears, fatigue and hands so swollen they wouldn’t close.) “Moments after she was born, I said to Matte, ‘OK, I’m ready to do this again!’ ” For the moment, however, it’s just the three of them. And Shay continues to focus on getting back to herself, which includes nourishing her body through “healthy-ish” eating. “I wish I could say it was all quinoa, salmon and asparagus, but it’s not,” she says. She starts the day with water and lemon, followed by the “perfect breakfast quesadilla” from TikTok: eggs, spinach, cheese and olive oil. She has a snack around 11am; at her parents’, it’s fruit – mango, grapefruit, strawberries. For lunch, she has soup, something like pho, or chicken and macaroni. Then there will be cheese and vegetables and a glass of wine around 4pm. Shay eats dinner at 6:30, usually a balance of starch and vegetables, like noodles and vegies, with a salad. For dessert, it’s two caramel-chocolate cookies or some choccovered almonds. Now that she’s harnessed this sense of balance, what will life be like for Shay as everything opens back up? She’ll be happy to be
around co-workers in real life or to meet up with friends for a cycling class. She’ll follow her curiosity, whether that means making a bucket list of places to show Atlas; overseeing the look and feel of two companies she co-founded, Beis and Onda; or voicing the protagonist in Netflix’s adaptation of the Filipino graphic novel Trese. “People are like, ‘Why?’ and I’m like, ‘Well, why not?’” she says of jumping into a variety of projects, adding, “Look, I have one life to live. I don’t want to say, ‘What if?’” wh If you want advice and support around perinatal anxiety and depression, contact PANDA via panda.org.au and national helpline 1300 726 306.
FASHION DIREC TOR: KRISTEN SAL ADINO. ST YLING: MONICA ROSE
deadlift,” Shay says. “Getting up to 50 pounds [around 22 kilos] was a boss move. I was really proud of myself.” She can now do pushups and has added a “life-changing” roster of stretches – spidermans, thoracic rotations and arm sweeps – to her post-workout routine. Occasionally, she’ll supplement with rope jumping or hikes in Vancouver, where she’s spent much of the past year hanging with her parents and benefiting from their childcare. Vancouver is where I reach her when we talk about her newfound fitness routine, but also about the mood at her parents’ house. The day before, eight people in Atlanta – six of them Asian women – died in a shooting. Shay, whose mother is Filipino and father is white, saw some of her own experience reflected in the wave of Asian American racism plaguing the US. “It’s something my mum has dealt with her whole life,” Shay reveals. “When she and my dad were dating in the 1980s in Toronto, their relationship was looked down upon. On the bus with my dad, she would get the worst looks. They would tell me about going into a restaurant and people not serving them. I also saw it in real life,” she continues. “My mum
would get derogatory remarks like, ‘Are you the cleaning lady? Are you the nanny?’ And she was like, ‘No, but what is your issue if I was?’ ” Shay wasn’t spared either, she reveals. “In school I was bullied – I’d get questions like, ‘Are you going to go clean the bathrooms?’” It’s something she thinks about from a different perspective now as she parents a mixedrace child. “Matte is half white – his dad is from Trinidad – and Atlas is a mix of all of us. But she’s very fair-skinned and has light eyes and hair, so she doesn’t look like either of us,” Shay says. “We’re learning how to have those appropriate conversations. It starts with her dolls, with the toys she plays with, and the books we read to her, that have all different colours and ethnicities.”
c ove r s to r y
“I was strong before I had Atlas, and I wanted to feel that way after”
Bondeye top and shorts, bond-eye.com; Vagabond sandals, vagabond .com; Lele Sadoughi x Solid & Striped visor, lelesadoughi.com; Zoe Chicco earrings, zoechicco.com
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REV UP YOUR PLATE Boost your health goals with the help of these metabolism-firing, performance-enhancing edibles By Mark Bailey
A fit and healthy body isn’t built by workouts alone. Of course you know that nutrition really matters. But what you might not know? Certain foods can help you train harder, burn fat faster and sculpt muscle more easily – so stock up on the following fare that’ll help you to smash those goals…
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Meat your match
01
Be lean on creatine
KEY F FAT SLAYERS
S
L
To fire up your metabolism
S STAMINA SAVERS To take you all the way
MACHINES L LEAN To increase muscle mass BOOSTERS M MENTAL To firm up your focus
This humble power player can be overlooked for women. “Creatine plays a role in the regulation of energy,” explains Chloe McLeod, an advanced sports dietitian and co-founder of Health & Performance Collective. “Increased creatine stores may help the body resist fatigue, which can lead to performance improvement. [It can also help] those doing resistance training to increase lean muscle mass.” Meat and fish are also sources but if you're supplementing, “a loading then maintenance phase is required,” tips McLeod. “Think a five-day loading period where a larger quantity is consumed, followed by a lower daily maintenance dose. Creatine monohydrate is the best supplemental form. Look for a reputable brand without any of the unnecessary fillers.”
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SPICE THINGS UP
Strike a balance
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Incorporate cinnamon, cayenne pepper and ginger into your recipes and you’ll reap the benefits. “They have a thermogenic effect, which increases energy expenditure and fat oxidation [a key process in energy production], and reduces your body’s propensity to store fat by regulating your insulin levels,” explains nutritionist Matt Lovell. Just a teaspoon of cinnamon or 14g of cayenne pepper is enough to kick-start that thermogenic effect.
03 Get herbal clarity S
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Not a latte lover? Swap a pre-workout coffee for a yerba mate tea: it also contains caffeine (less than coffee but more than regular tea) so a cup may help improve your focus and performance so you can really nail that squat set. Get your fix with the likes of T2 Yerba Mate Loose Leaf, $3, t2tea.com.
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ENJOY A JAVA JOLT S
Coventry University pros discovered that recreational cyclists who drank caffeinated coffee one hour before a 5km ride scored better times by an average of 1.7 per cent compared with a placebo group. “Caffeine is a stimulant that can reduce the perception of effort of exercise – essentially this means that you can push harder, for less perceived effort,” explains McLeod. “If caffeine causes you to feel jittery and anxious, it may not be the best choice, so just be mindful of how you react to it. Caffeine impacts sleep, too, so I usually recommend not having it after 2pm.”
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05 Olive it up S
“Kalamata olives are a top source of the polyphenol hydroxytyrosol, which triggers the synthesis of mitochondria, the battery packs in cells that convert fuel into energy,” says sports scientist Tim Lawson. Pop 10 olives into your salad at lunch. It’ll add 2.7g monounsaturated fat to fuel your arvo workout. Leaf it alone
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Say cheese
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Be a chia feeder F
Turns out chia seeds are weight-loss superheroes. “These high-fibre seeds up your satiety and slow carb absorption,” Lovell says. Ideal, since excess carbs are stored as fat. Try whizzing some with watermelon for a smoothie. The versatile seeds also help to guard against dehydration, while watermelon has been shown to help reduce post-workout DOMS, thanks to its high levels of the amino acid L-citrulline. Sweet relief.
POWER UP ON PLANTS S
In 100g of celery, there are 250mg of nitrates. Why care? Nitrates widen your blood vessels, sending oxygen to your muscles and delaying exhaustion. Studies show that you need to consume 300mg to 500mg of nitrates preworkout to reap the benefits. Can’t stomach celery? There are more than 400mg nitrates in 100g spinach,
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Reacquaint yourself with cottage cheese. It’s a great low-fat, high-protein food as well as a rich source of calcium, which your muscles need a constant supply of to be able to contract (more cheese = more burpees). Yes, it’ll feel like you’re in ’80s diet nirvana (pull on leg warmers to complete the picture), but a serving of this retro dairy product also contains the amino acid tyrosine. Research by the US Army suggests that tyrosine may improve cognitive performance in stressful situations. Sure, you’re not going to war, but repeated mountain climbers can be stressful, right?
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Splash out on goat’s milk M Stressed? If you find yourself skipping workouts for a glass of nerve-calming wine far too often, start splashing goat’s milk into your smoothies. The amino acid tryptophan is an essential precursor for mood-boosting serotonin, and goat’s milk boasts significantly more of the stuff than the bovine alternative. It also helps you unwind if a workout has left you wired.
Bonus upgrade
MAKE BIG GRAINS
A few extra tricks to support your efforts
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It’s innocuous-looking, but quinoa has a secret – it’s packed with a naturally occurring steroid called ecdysterone. Think that’s just for getting Arnie-like muscles? Think again. The more lean mass (read: muscle) you have, the more of a kilojoule-burning powerhouse you become. A 2019 study by Freie Universität Berlin in Germany found that athletes who consumed ecdysterone (via a food extract) over a 10-week period enjoyed greater muscle gains than those who received a placebo. Oh, and did we mention quinoa is also a rich source of protein and fibre? Winner winner!
EAT AT THE TABLE Everyone loves a TV dinner, but munching while distracted can drown out your belly’s “stop eating now” messages, so you consume more than you need, according to a study in the journal Appetite.
SLEEP ON IT
Tune in to turmeric F
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Got a lunchtime kettlebell session in the pipeline? Eat a dollop of ricotta midmorning. The creamy cheese contains the amino acid glutamine, which can raise levels of human growth hormone (HGH) within 90 minutes, according to a small study in the American Journal Of Clinical Nutrition. This means that you’ll get more effective lean muscle gains from your session. Nice one.
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“Turmeric is a wonder spice that helps burn fat and reduce muscle soreness, but it can also have really important effects on mood,” according to sports scientist Tim Lawson. One study revealed that the curcumin found in turmeric can boost alertness within 60 minutes, so you can hit the HIIT in storming form.
PLAN AHEAD Think about how to manage temptations that may derail your efforts in advance, suggest University of Wyoming experts. If that means popping some nutritionpacked snacks in your bag so you swerve the vending machine, or choosing a brunch spot with a healthier menu, then go for it. wh
ADDITIONAL WORDS: ALEX DAVIES. PHOTOGR APHY:ADAM VOORHES; JONATHON K AMBOURIS /GALLERY STOCK; SHUT TERSTOCK; BEN GOLDSTEIN/STUDIO D
SPOON A LOTTA RICOTTA
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It’s worth prioritising your shuteye and brushing up on those bedtime habits. A lack of sleep can trigger increased levels of ghrelin, the hunger hormone.
The easy way to healthy
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fitness
Workout routine: upgraded
Want to know the secret to moving like a superhero for years to come? Two words for you: Power training Photography By Robbie Fimmano B y L a u r e n D e l Tu r c o
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When you think about power in a sport sense, what comes to mind? Basketball players jumping sky-high and sprinters exploding off starting lines? Well, truth is, you don’t have to be a pro athlete (we’re all athletes!) to reap the rewards of training this way. “Power training is essentially overcoming resistance as quickly as possible,” says certified strength and conditioning specialist Mel Herl. This means that working to boost your power is less about what you do and more about how quickly you do it. Instead of teaching your muscles only to get bigger and stronger, power work enhances the neuromuscular system, which sends signals from your brain to your
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T The R Amethods I N I forN developing G T A Sserious TES voltage fall into three buckets
01 PLYO
02 BALLISTIC
03 DYNAMIC
Plyometrics (also called jump training) challenges your fast-twitch muscle fibres, which are responsible for explosive movements, by forcing them to stretch and contract quickly. All sorts of explosive jumps, hops, and quick agility moves that involve fast feet or changes in direction fit the bill.
While in plyo your body actually leaves the ground, in trajectory or ballistic work the focus is on your ability to move or even launch an object (like a medicine ball) as hard or far as possible, says Wilson. Two examples: wall balls (in which you throw the ball) and kettlebell swings.
In this training, you tweak your approach to typical strength moves and use a moderate weight − 50 to 60 per cent of your one-rep max (the most you can lift for a single rep) − to tap into your intensity. So you might lower down slowly into a weighted squat and then rocket up.
muscles so your body can respond to a stimulus and jump into action more efficiently, says Herl. When you work on box jumps, for instance, the message passing from your mind to the leg muscles that propel you off the floor gets faster. As a result, power work improves not only your reaction time but also your balance, coordination, and overall performance, says PT Danyele Wilson, whose power workouts generate lots of buzz on Instagram (@danyelewilson). So whether it’s tripping over your dog or almost missing a curb on a run, everyday situations are what power training prepares you for. And that’s just one reason Wilson refers to developing power as “training for life.” Since power training is higher in intensity, you reap cardiovascular endurance benefits. Oh, and did we mention it’s
also hella good for your joints? This fiery workout mode puts more of a load on them − as well as on the tendons and ligaments − than other types of exercise, which makes them stronger and more stable over time, says Herl. (It’s no wonder she calls powerfocused sessions “WD40 for your body”!) All of these perks appeal at any age, no doubt, but they become increasingly important as we get older, since we tend to lose power more quickly than we lose strength, notes Wilson. In fact, power declines by 7 to 14 per cent per decade in adults, recent research suggests − hence we can all benefit from power training, like, right now. That’s where WH comes in. Use this primer to add a little more kapow! to your routine.
POWER VS STRENGTH
You knew Megan Thee Stallion’s song “Savage” was a jam before Beyoncé jumped in on the remix, but combining the two queens on one track took the hit to a whole new level. And while you also know that strength training equals all sorts of benefits, add speed to the equation and you have a whole new level of badassmaking beast: power training.
Though the concepts seem similar, they’re quite different. While speed is top priority in anything power-focused, it’s not a factor at all in strength training. The latter is about how much total force you can exert, not how quickly you can exert it, Wilson says. WHAT THIS MEANS: While power work offers neuromuscular benefits, it can’t stimulate your muscles (or bones) to get bigger. Only good ol’ strength training can do that, Herl says. You develop power with low reps but need 10-plus reps for your bod to grow muscle. It’s because of these defining factors that strength and power actually pair perfectly, though. The more muscle you have, the more fibers your brain can signal to jump, sprint, or pivot when you train explosively. Think of it as having more horsepower to work with. Plus, beelining to power work without a solid strength base first is a big no-no that often leads to tendinitis, ACL injuries, and ankle tweaks. Power may be all about flooring the gas pedal, but you need adequate muscle strength to hit the brakes without ending up injured.
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Power pose
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THE NUMBER OF POWER SESSIONS PER WEEK TO START WITH.
BEST PRACTICES . Giving your all doesn’t mean going from zero to 100. Use these parameters to make sure your power-training efforts are paying off
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KEEP INTENSITY MODERATE Stick to an effort level of 50 or 60 per cent of your max, especially with weighted exercises, Wilson says. This allows you to move with the explosive speed needed to reap the benefits.
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MIND YOUR REPS You can’t push yourself into fatigue (or bad form) and still develop power, so Wilson recommends sticking to six reps − or roughly 10 secs of work time.
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REST, REST, REST In order to maintain peak output in power training, you’ve also got to take active recovery seriously. A work-torest ratio of one to five ensures you can bounce back. So if you work for 10 seconds, rest for 50.
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STEP INTO Power training is bigger than ever thanks to group fitness and badass social media trainers, but the boom has led to some misunderstanding. Clarity, here. First of all, not all trainers program power properly. So if a coach has you doing 15 box jumps or a minute of ball slams, and labels it “power work,” get sceptical. Do any move for much longer than six to 10 seconds and it’s just “fancy cardio,” Herl says. It’s not necessarily bad − these longer bouts of effort boost your endurance − but this approach won’t help you level up your jump height or slam with more oomph. Then there’s the misconception that power training has to look fancy. “People see someone jump five hurdles before getting to a box jump and hop around like a bunny rabbit on Instagram, but it’s just too much,” Herl says. Simple body-weight movements − like skipping or lateral shuffles − are your best bets for seeing results and avoiding injury from the start.
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FOR YOUR LOWER BODY
WORK SMARTER, NOT HARDER
FOR YOUR UPPER BODY
Pick two upper body and two lower body moves. Do three sets of six reps, with one minute rest in between each set. Power up!
01 Med ball chest pas pass ss Stand a few metress away from a wall, facing it with your kn nees slightly ly y ben b t and d hands holding ga med e icine ball at che c st height (A) A . En ngage you o r ch hest muscle es to explosiively toss the bal alll straigh ht ahe ead againstt the he wal walll (B). Ca atch h it on the ebound and resett. That’s 1 rep ep.
B A
02 Med ball slam Stand with a medicine ball on the floor between your feet. Squat to pick up the ball, then pull it up and press it straight overhead, rising onto the balls of your feet (A). Slam the ball down forcefully (B). That’s 1 rep.
A
01 Wall ball Stand about 1 metre from a wall, facing it with feet slightly wider than hips and the medicine ball in your hands. Drop into a squat and lift the ball in front of your face (A). Explosively push A through your feet to extend your body, rising up onto your toes and throwing the ball overhead at the wall (B). Catch it on the rebound. That’s 1 rep.
B
B
02 Box jump Stand facing a box. Swing your arms back and press hips down slightly to prepare (A), then jump onto the box, landing in a slight squat position (B). Stand up tall, then step down carefully. That’s 1 rep.
A
B
YOUR P OWER 04 Plyo push-up from knees
03 Med ball rotational toss
Start in a knee plank with your body forming a straight line from head to knees (A). Bend your elbows to lower your chest (B), then press up explosively so that your hands lift off the mat at the top of the push-up (C). Return to start. That’s 1 rep.
Start in a half-kneeling position with your left foot forward and a wall about a metre to left. Hold the ball outside your right hip (A). Explosively rotate your core to throw the ball at the wall (B). Catch it on the rebound. That’s 1 rep. Do all reps then switch sides.
A A
B Advanced? Try this move on your toes (carefully!).
B
C
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EXERCISE PHOTOGR APHY: ALLIE HOLLOWAY
03 Power step-up Stand facing a box with your right foot planted on it and your left arm forward in a runner’s stance (A). Push through your right foot to jump up, simultaneously driving your left knee to hip height and swinging your right arm forward (B). Land softly and return to start. That’s 1 rep. Continue on this side, then switch sides.
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d l uat mp p B
A
with your -width ugging dicine ball chest. to a squat (A A), then forcefully extend your bacck up and push off the floor (B). Land softly. That’s 1 rep.
B
WATTS UP?
If you’re using a rower, a bike, or another machine, pay attention to the watts measurement on the display. Though various brands and types of equipment are calibrated differently, it’s the best way to understand your power output, Wilson and Herl agree. Find your baseline power threshold by noting your peak watts during a 10-second all-out effort. Repeat this step monthly as you train and watch that threshold go up, up, up. Even if the equipment isn’t 100 percent accurate, it’s consistent, so you can track your progress. And pat yourself on the back as you continue to crush it. wh
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The Future of Fitness TECH transformed the way we train. But bigger Ready for a glimpse of what’s down the road? By Kieran Alger
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Technology sets quite a pace. It’s only 20 years since we strapped on our first GPS running watches, barely a decade since the first runner chased a Strava segment and only a few years since records started being served up on carbon plates. In less than a generation, we’ve swapped basic stopwatches and manual pulse reads for real-time heart-rate tracking, VO2-max estimates and recovery-time suggestions. Wearable tracking tech has already colonised runners’ bodies, but in the coming decade, we’ll see it get right under the skin, literally, of running performance. Think: targeted insights that unlock some of the complexities of our unique physiology and biochemistry. Intrigued? Thought so. Here are some top tools running your way...
THE R AC E FUEL We still rely on generalised advice when it comes to how much, how often and what we eat to power our runs. But in the near future, we’ll be able to switch from blanket guidelines to bespoke fuelling. Polar’s FuelWise watch feature already uses physiological data to suggest fuelling strategies for racing and training, based on the duration and estimated heart-rate intensity of your run. The recommendations adapt in real time if your effort levels deviate, but it’s still
a rough estimate. Skin-worn, real-time Continuous Glucose Monitors (CGM) – created for diabetics – will make runfuelling a more precise science. Already adopted by Kenyan long-distance pro Eliud Kipchoge, these CGM biosensors insert tiny filaments under the skin and read your glucose levels via interstitial cellular fluid (translation: the fluid in the spaces around cells). Stats are then beamed to smartphone apps such as Levels and Supersapiens, revealing the immediate impact of what you consume on your blood-sugar levels. Clever, eh? The tech is in its infancy in real-world sports settings, but Levels founder Josh Clemente believes the innovation will create a “personal glycaemic index”, a window into the burn rate of the carbs we eat. “Right now, fuelling operates strictly on theory, but Levels’ primary focus is on helping people – including runners – understand what they should eat and why,” he says. Using the sensors may help you discover which gel or sports drink provides the best sustained energy; which carb-loading foods get you to a marathon start line with your glycogen tank full; and which recovery options replenish your stores best. “You get to this point where you’re making fuelling choices that
are tailored to you,” says Clemente. “We can say, here’s your glycaemic index; here’s how your body processes these carbs.” He believes the tech will also be intelligent enough to evolve as we do throughout our training. “If I train consistently for a year, my glycaemic index may adapt as my body changes, and the hormonal environment changes,” he says. Within a decade, running watches and wearables will go further, housing so-called ‘noninvasive’ glucose monitors. Big players such as Apple and Samsung are rumoured to be chasing this goal and a German company, DiaMonTech, is developing patented technology to move glucose readings to the wrist. These cutting-edge photothermal detection sensors shine light into the skin to look for the identifiable signatures of glucose molecules; namely, tiny temperature changes caused when the glucose absorbs the light. So, erm, watch this space!
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The Intuitive Shoe
What if your sneakers could tell you if they’re right for you? With brands like Under Armour putting form-tracking sensors in connected shoes, footwear can already share how well you run while you’re wearing them. And consider this: a beginner runner’s gait might be totally different after six months of improvement in fitness, form and body composition. So, the shoes they bought in week one might no longer be the most efficient when week 24 rolls around. By tracking the right metrics, their shoes could actually tell them this. What’s more, if millions of runners have chips in their kicks, artificial intelligence engines could use this info to pinpoint which shoes might work best for us next. “There might be a few different components to it, such as your performance in different shoes, your stride and the way your foot strikes the ground,” says Ben McAllister, director of connected fitness at Under Armour. “But I think over time [we’ll be able] to do a good job with the [tracked] data in getting you to the right shoe.”
“IT HELPED ME DECODE M Y LOW E N E RGY LE V E L S ” Athlete, running coach and mum Cass Benadum (@cass.benadum), 29, has been using the Levels tech for six months. The California-based founder of run community GIRLAB (girlab.org) shares her experience
“My days are fairly busy, so I find myself eating whatever is quickest and closest. For years, this meant I didn’t make choices with the big picture in mind and often felt tired and ‘hangry’. Now, as well as using the Levels app to record what I eat and when I work out, I scan the Continuous Glucose Monitor (CGM) with my phone throughout the day – it updates the app to give my latest metabolic score. The
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app also scores the food based on my insulin response over the subsequent two hours; I’ve found this to be really helpful in learning how my body responds to certain foods, especially when dealing with heavy training days, stress or fatigue. The first 30 days were eye opening. Foods I thought wouldn’t cause a spike in blood sugar did, and I quickly learned to connect my fatigue and low energy runs
with my blood glucose. I’m still learning how to optimise my nutrition for runs, especially longer or more intense sessions, and I’m experimenting with whole food combinations (like a banana with peanut butter) to help stabilise my blood sugar. Using the platform empowers me to take a more intentional and informed approach to my nutrition, both in life and training.”
THE DA I LY MENU What we eat daily impacts training, health and immunity, but nutritional science is complex and advice is sometimes conflicting and rarely tailored to you. In the next few years, next-level tools and approaches could change that. “We’ve been told how we should be eating, with carbs, proteins, fats and micronutrient RDAs set in stone,” says Olga Hamilton, vice president of nutrition at Nutri-Genetix, one of a growing number of companies using DNA testing to identify our individual nutritional needs. “But we all as individuals metabolise micronutrients differently, we use fats differently; glucose that hits the blood elicits different responses in different people, depending on their insulin sensitivity.” Hamilton acknowledges it’s still early days in this field. “We don’t really have genes for many different micronutrients yet, but research is ongoing and, in the future, it will test for more genes, be more personalised and more tailored,” she explains. Increased testing also opens the way for constantly evolving nutritional supplements that adapt in line with our training habits, lifestyle and health. A company called Bioniq already pairs blood tests with personalised supps. Meanwhile, Nourished, another pioneer in this space, lets you build bespoke, 3D-printed gummies based on an online quiz that defines your goals and needs. Mind, blown.
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The Hydration Hero You already know dehydration is a major downer – just five per cent dehydration can cause a 30 per cent dip in performance. So, it’s no surprise that many runners turn up to races laden with bottles and hydration vests. But
there’s a worrying trend here, too: a rise in incidences of dangerous overhydration – or hyponatraemia. And if you’ve ever watched your PB go down the pan halfway round a marathon, you may just have wondered: did I guzzle too much? Providing a real-time answer to that curly question is another holy grail of running tech. And the race is also on to make sweat personal. Currently, sweat tests such as those used by
Precision Hydration provide accurate readings of the amount of sodium in your sweat. They’ve been around for a while and can help tailor the composition of your electrolyte drink. But they can’t respond to live, changing real-world conditions. That tech is edging closer, though. Sports drinks big hitters Gatorade recently launched a skin-worn patch that measures your sweat rate and sodium loss. During a run, the Gatorade Gx patch absorbs sweat and changes colour to reveal your sweat rate and sweat-sodium concentration. Post-run, an app algorithm generates a sweat profile that you can use to create future hydration plans for different events, intensities and conditions. “Previously, you
could only know your sweat rate if you had access to scientists and also scientific equipment,” says Dr Rebecca Randell, an associate principal scientist at the Gatorade Sports Science Institute. “The patch makes it more accessible.” Another patch pioneer, Sweati, is developing a sensor that cleverly uses small amounts of perspiration to read key data metrics like your glucose and hydration levels in real time, without the need to draw blood. Sweati founder James Mayo hopes this personalised tech will have a more profound impact than just helping you bag a PB. “Imagine the uptake of people enjoying marathons if you could tell them when to fuel, when to hydrate and a pace to run at,” he says.
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THE SMART TIGHTS
The Temp Monitor – and instead measure inputs, things about the athlete’s technique.” In practise, this might mean your Asensei-powered leggings and sports bra can not only spot a kink in your running style, but prescribe exercises to fix it, coach you on form for those exercises and check the correction has worked on your next run. So cool. Shane Benzie works with some of the biggest names in tracking tech to help runners combine movement data and their running intelligence to maximise efficiency. Benzie has long used video in his practice and sees the potential in real-world gait-analysis tracking – but warns we must use the data wisely. “You have to be careful you don’t just let the software tell you what to do; that we don’t turn into robots,” he says. “We don’t want to move in a pre-prescribed way and forget to move like
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humans.” In short, the data is there to support us, but tuning into our own perception of how we run is crucial. “Even in 2070, when we’ve got amazing at this [tracking], we should always have that ability to make sense of the data ourselves,” he adds. Physiologist Jamie Pringle agrees. He sees both potential and risk in these new technologies. “Some of these tools are really good at giving the athlete self-awareness. I believe that’s the key, where athletes can understand themselves and the inputs, how they respond to it and what that means. The data is only as good as the decision that can be made from it.” After all, you can have all the tech in the world to power your run, but you’re the only one who can put one foot in front of the other, right?
Hands up if you’ve experienced how quickly hot weather can torch your goals. Runners have lacked a convenient way to keep tabs on core body temperature, but a fresh innovation could help you train smarter for the rising mercury. A little background: as you run, your core temperature rises, affected by intensity and the outside temp. It’s easy to stray into dangerous territory, plus rising core heat can negatively affect your performance. “When your body pumps more blood to the skin surface to cool the blood, you divert blood from the muscles generating the power,” says Chris BlomfieldBrown, product manager at CORE. CORE’s small sensor clips to a heartrate chest strap and uses a precise heat-transfer reading to measure your temp. There’s a role for core-temp monitoring in training your body to perform better in heat, too. “Some Olympic teams are doing this. They’ll train at a slightly higher core body temperature, tuned to the individual. For example, doing their easy onehour session at 38.5 degrees, which is hot but not uncomfortable.” CORE’s tech is also designed to work in watches and Blomfield-Brown predicts we’ll see that soon. It could add useful data for training and racing, and making heat training more precise, personalised and safer. wh
ADDITIONAL WORDS: ALEX DAVIES. PHOTOGR APHY: ADAM VOORHES; CHARLIE SURBE Y; SUPPLIED; SAM ARMSTRONG/GALLERY STOCK; OHL AMOUR STUDIO/STOCKSY
High-end watches already track a wide range of form and efficiency metrics. But in the coming years, unlocking an efficient running style could be as easy as slipping on your favourite base-layers as we move from tools that track, to connected apparel that teaches. That’s the vision of Asensei, whose tech pairs camera-free, full-body motion-monitoring apparel with adaptive coaching and real-time feedback. Asensei has developed the capability to embed tiny (and washproof) sensors into clothing. These sensors capture posture and movement data hundreds of times a second, measuring and assessing form, timing and technique. They’ll also potentially sync biomechanical analytics with biometric data – such as heart rate – to produce real-time feedback, coaching you to more efficient form. Rather than selling its own clothing, Asensei plans to work with big brands to get its tech into your gear. CEO Steven Webster sees run-coaching tech moving to a world beyond screens, with far more intelligent real-time guidance. “We want to move beyond cheering to coaching. And beyond tracking to actually teaching. We will shift our focus on measuring outputs associated with effort – steps, reps, [kilojoules] burned, watts
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GETTING BACK IN
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became a global edict. WH explores the link between physical contact and your happiness By Gemma Askham
If you could reach out for anyone’s hand right now, whose would it be? The small, sticky squeeze of your justwalking niece? Maybe it’s the interlocked fingers of a successful fourth date, the stroke of your grandma’s satin skin or the firm handshake that says the job is finally yours. Well, whichever palm you pick, we suspect you’ve now given the question a great deal more thought than you would have done a few years ago, when your biggest social contact dilemma was whether someone was going in for one cheek kiss or two.
It was only when the world lost touch at the start of the pandemic that people realised the power of all things tactile to convey emotion profoundly, meaning instantly and comfort deeply. In the many months since, reams of data have sought to prove what you’ve probably felt for yourself at one stage or another: that touch isn’t just nice to have, it’s essential to your physical and emotional health. So, what has losing touch taught us about having it?
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The award for the most prophetic piece of research published in 2020 goes to those behind The Touch Test – a large global study into the social role of touch, which just so happened to take place between January and March last year. The team gathered data from 40,000 people in 112 countries, asking if they liked to touch, how often they touched others and how physical affection affected their mental health. Researchers found a striking touchhappiness correlation: those who rated touch positively recorded the highest wellbeing scores, and those who’d touched most recently were the least lonely. Even then, we were social distancing, albeit subconsciously; 54 per cent felt they didn’t get enough touch. “We were already on the road to working more autonomously, connecting virtually rather than in person and holding a smartphone as a substitute for a human hand,” says chartered psychologist Suzy Reading, author of Self-Care For Tough Times (Hachette, $19.99).
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You knew, of course, that hugs trumped ‘likes’, but it wasn’t until screen time went from fun distraction to your only form of human interaction (hey, Zoom calls) that you realised by how much. Reading adds, “Touch is the most significant way we seek safety and comfort.” Without it, your brain goes into defence mode. The resulting stress can increase heart rate and muscle tension, and lead to racing thoughts, difficulty sleeping and focusing and, though unconfirmed by scientific research, the urge to kidnap your neighbour’s cat for a good cuddle.
PALM READING
we l l b e i n g
Touch is a sense that’s important from before birth – foetuses experience it in the womb – and the only one that’s with you until death. Sight and hearing fail, and taste and smell ultimately fade. Being held is what makes babies bond with their parents and it’s why children in orphanages often self-soothe by rocking back and forth. Harry Harlow, one of the first psychologists to perform (the now controversial) bonding studies in the 1960s, found that if he separated a baby monkey from its mother, it would cling to a cloth-covered wire surrogate rather than a wire surrogate with milk. The monkey was so desperate for affection that it picked touch-based nourishment over actual nourishment. This in-built longing for physical contact, known as skin hunger, isn’t something you grow out of as an adult; it’s a desire that exists within skin itself. Skin is covered with mechanoreceptors – sensors that detect different touch sensations, such as vibration and pressure – and nerve endings, which respond to temperature and pain. These sensations are
LO
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transmitted from the skin to the spinal cord and brain, where it’s the job of the somatosensory cortex to actually process what touch is going on in different body parts. But it doesn’t just recognise that someone’s scratching your back and oh my god, up a bit, to the left; the somatosensory cortex also has a direct line to your brain’s emotional processing areas, meaning touch and emotion are interlinked. When you hug, hold hands or feel friendly touch, your brain releases oxytocin (dubbed the ‘cuddle hormone’) – the neuropeptide used in brain communication to foster trust and bonding and dial down anxiety, too. And not by accident – new research is demonstrating that our skin has evolved specifically to reap these social support benefits. One of the big names in the field is Professor Francis McGlone, who leads the Somatosensory & Affective Neuroscience Group at Liverpool John Moores University in the UK. He’s spent his career working out what gets on your skin’s nerves – in a good way. He tells WH that there are two types of touch nerves in the skin. “Fast nerves tell you that an event has occurred on
the skin, so they orient attention to the body, while slow nerves called C-fibres project to the brain, to areas that process emotion,” he explains. Neuroscientists have known about this double system, and its role in pain, for some time. If you burn yourself, it’s the fast system’s reflex that pulls your hand away and gives you a sharp pricking sensation; a few seconds later, the C-fibres make you experience deep, throbbing pain. “We’ve discovered recently that there’s a similar duality for touch,” McGlone continues. “As soon as you’re touched, you feel it on the skin. But depending on contextual factors, such as who is touching you and how, after a few seconds, the C-fibre that responds to gentle touch will leave its mark in your emotional brain.” He believes these slow C-fibres for touching exist purely to facilitate social bonding and, by watching how nerves behave while skin is being touched, his team has identified what they respond to best; gentle touch,
We all know how important it is for mental health to switch off and soak in downtime. That’s why we’re loving Epzen’s Relax range of bath crystals, body spray and body lotion, packed with super-relaxing magnesium and natural essential oils to help dial down stress and boost your zen. Epzen Magnesium Bath Crystals, $14.95, or Relax Bundle, $35.95, epzen.com.au
as close to skin temperature as possible, at an optimum caress speed of 3cm to 5cm of skin per second. Before you reach for a stopwatch, this speed is the default velocity you use when comforting a baby or touching your partner – it’s evolutionarily embedded in you in order to keep you touching and bonding. As for hugs? A 20-second squeeze is the sweet spot to release oxytocin.
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THE REAL FEEL It’s all touching stuff, but what happens when you’re told to keep your hands to yourself? If you ever tried to self-tickle as a child, you’ll know it doesn’t work. That’s thanks to a process called sensorimotor predictions – your brain can’t relax and enjoy the touch because it’s preoccupied with predicting what you’re going to do next. The more predictable your touch, the less enjoyable it is – but that doesn’t mean self-touch is a lost cause. Professor Tiffany Field, director of the Touch Research Institute in Miami, conducted an online study of 260 people on touch deprivation during an early lockdown. She found that 32 per cent of the respondents were using self-touch – in this case, yoga and stretching – to compensate for the lack of human touch, and minimise touch deprivation symptoms including loneliness, sleep problems and anxiety. She found exercise to be the most positive thing you can do. “Any exercise, even
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walking, moves the skin, thereby stimulating its pressure receptors – which is the underlying mechanism for the beneficial effects of hugging or back rubbing,” she explains. “It slows your nervous system (heart rate, blood pressure and brainwaves), which, in turn, reduces cortisol.” While she’s never seen any data comparing the effects of selfmassage with being massaged by someone else, she encourages anyone feeling lonely to engage in more selftouch. How you move your skin is important, though. Field describes it as affectionate touch with enough pressure to actually move the skin – which is a sign that those pressure receptors are being stimulated and your nervous system is slowing down. Duly noted. Meanwhile, Reading believes self-soothing practices, such as breathwork or massaging in body lotion, are vital. She suggests pressing the back of your hand against your forehead for a few seconds, or making a fist with each hand and pressing the base of each thumb on to your forehead, roughly above each eye, until you feel a sense of release. “Even holding your own hand can be soothing,”
she says. “Or massaging your abdomen in a circle from your right hip to your left, giving it your full attention.” As we slowly move towards a post-Covid future, our experts agree that if there’s been one good thing about this touch hiatus, it’s that it’s been a much-needed wake-up call to the forgotten merits of physical contact. “We only seem to appreciate the value of a sense when we lose it,” says McGlone. “How often do you hear a plea for a hug when someone needs sympathy or reassurance? What is the one thing that lonely people are less likely to experience? It’s touch. But up until now, many people didn’t credit how absolutely vital it is for mental and physical health.” The danger, he warns, is that if you stop using this hardwired, touch-based reward system, the pleasureseeking brain will simply try to find another way to get that reward; alcohol, as one example, is an easy substitute.
His hope is that we all realise the full force of good that’s embedded in our fingertips. Countless observational studies prove that even a stranger’s touch can turn you into a more positive and generous person: a casual pat prompts people to leave bigger tips in a restaurant, rate sales assistants more positively and be more likely to give things away. Touch brings you support in the face of criticism, it makes you feel included instead of sidelined, reduces stress and naturally strengthens social bonds. It’s truly a touching thought: feeling less lonely really could be in your own hands. If you need help or advice about loneliness and mental health, contact your GP or a support organisation such as Beyond Blue (beyondblue.org.au; 1300 22 4636).
we l l b e i n g
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X%ū -RůS ůSY'ţ The mighty benefits of social contact: they’re
PHOTOGR APHY: WE ARE THE RHOADS / TRUNK ARCHIVE
ENGAGE IN SOLO SEX Masturbation releases a cocktail of feel-good chemicals, such as dopamine and oxytocin. It’s a known mood-booster, stress-nixer and sleepinducer. If you use a vibrator, try playing around with the speeds and vibration patterns to add an element of the unexpected to your DIY repertoire.
BEDTIME
USE A FOAM ROLLER We know it might not be the most pleasurable sensation you’ve ever felt, but foam rollers offer an intense hit of sensory stimulation that can mirror the pressure of a real massage.
PLEASURE TIME
DRESS IN SOFT CLOTHES “Your skin is very sensitive to textures,” explains Field. That’s why an itchy woolly sweater is virtually impossible to ignore. Right? Wearing a soft material you love the feel of, such as silk, cashmere or those comfy 10-year-old trackies, can create a touch experience that delivers a real mood boost.
POST-WORKOUT
MAKE A HOT COFFEE Strange but true? Physical warmth can help trigger socially warm behaviours, as the brain’s insular cortex processes both physical and social warmth. One study found that someone holding a hot coffee will rate others as being more generous than if they held an iced drink. Sitting in a warmer room also makes us feel stronger social bonds.
GETTING READY
USE SKINCARE TOOLS Let equipment lend a hand to create a new touch sensation, such as body brushing in the shower, using a handy scalp massager or adding a jade roller into your beauty regime.
WAKING UP
SHOWER TIME
at your fingertips – even if you’re alone INVEST IN A WEIGHTED BLANKET Weighted blankets (usually filled with glass or plastic beads) are designed to mimic a hug. The weight stimulates pressure receptors to produce a soothing effect that provides warmth (literal and emotional) while reducing anxiety. Go for one that’s around 5 to 10 per cent of your own body weight. Bliss in a blanket. wh
SE PTE MB ER 2021 wo mens hea lth.co m. au 111
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Food Hub
G o o ey, chewy chocolate (p121)
Let go of your day and get creative in the kitchen with these full-of-flavour dinners by food stylist Lucy Tweed
Winners
11 5
Finished work late and can’t be bothered to cook? Well, permission to throw a bunch of ingredients together and call it dinner: granted. Food stylist Lucy Tweed has created these delicious evening feeds to satisfy any food mood, from warm salads to lush chocolate cravings. Over to Lucy...
VINAI-NO-REGRETTE (VINAIGRETTE) MAKES 375ML
X ½ cup lemon juice X 1 garlic clove, peeled and smashed (into big chunks you can fish out later) X 2 tbs dijon mustard X 2 tsp sugar X 2 tsp sea salt X ½ cup grated parmesan X 1 cup extra virgin olive oil 1. Mix lemon juice, garlic (sauté first if you want to keep the garlic in the stored container), Dijon, sugar, salt and parmesan in a jar. Leave for 30 mins. 2. The key is to let the lemon juice dissolve. Just go away long enough to suddenly think, “Oh, the salad dressing!”. 3. Pour in the extra virgin olive oil and shake or just whisk it up like crazy. 4. I have a jar of this running like master stock in my fridge for weeks. It gets low fast and I top it up. You can decide if that works for you but the main thing is to remove the raw garlic if you’re storing it.
11 6
Food Hub CHICKEN
SERVES 4
and Chips This dinner is so loved at our house I use it to manipulate everyone. This combo of the best cut of chook, fried crispy things, heaps of umami goodness and a tangy punch to go with it is my idea of heaven.
X 6 chicken thigh fillets X ½ cup plain (all-purpose) flour X 1½ tsp onion powder X 1 tbs chicken stock powder X 3 eggs X 2½ cups panko breadcrumbs X 1 tbs dried rosemary X 1kg potatoes, peeled and cut into rough 5cm angular chunks, resembling shards X 1 cup chicken stock X ½ cup white wine X Juice of 1 lemon X 1 tsp sweet paprika X Sea salt X Rice bran oil, for shallow-frying X 1 baby cos lettuce, cut into wedges and washed X Vinai-no-regrette (see box), for dressing OPTIONAL INGREDIENTS X Sauerkraut, aioli and lemon wedges 1. First up, preheat the oven to 200°C. 2. Place each chicken thigh between two pieces of baking paper and smack it out firmly to 1.5cm thick. Don’t be too rough or sections will break up. A thigh schnitzel does result in a misshaped crown affair – all the more spots for the crumb. 3. Combine the flour, onion powder and stock powder in one bowl. Crack the eggs into another bowl and lightly beat. Mix together the panko crumbs and dried rosemary in a third bowl. Then line a baking tray for the finished schnitz. 4. Dust the chicken in flour, drench in egg and press into the crumbs, then place on the tray. Repeat this until your fingers are bulbous with crumb – E.T. fingers are a suitable gauge. Rinse and continue until finished. (Or use skewers to avoid this situation.) Set aside until ready to fry. 5. Toss the potato shards in the stock, wine, lemon juice, paprika and salt to taste, then tip into a roasting tin and spread out. Roast for 40 mins, flipping halfway through. 6. Heat about 5mm of rice bran oil in a non-stick frying pan over medium heat and cook the schnitzels for about 3 mins each side. You want them golden and cooked through. It’s best to fry the schnitzels in batches to achieve this. 7. If you’re making this close to the end of the week, you would hope the salad has at least attempted to make itself, and to be fair... it kinda has. Leaves + dressing. Eat with the schnitties and shards.
Super
GREENS PIE
SERVES 8
An aggressive level of greens for dinner is a good way to dictate how the next day will play out. Once you learn this recipe, you can adapt it and make it your own. It will become a staple.
X 1 bunch rainbow chard, leaves removed and torn, stalks chopped into 1cm pieces X 6 garlic cloves, chopped X 1 onion, chopped X 2 tsp ghee (or olive oil) X 1 bunch kale, chopped into 4cm pieces X 250g frozen spinach, thawed, drained X Sea salt and freshly ground black pepper X 500g fresh ricotta X 2 eggs, lightly beaten (reserve 1 tsp for the egg wash) X Handful of dill, chopped X Handful of flat-leaf parsley leaves, chopped X Handful of mint leaves, chopped X Grated zest and juice of 1 lemon
X 250g haloumi, grated X 1 tbs dried oregano X 1 rectangular sheet (or 2 squares) good-quality shortcrust pastry X 1 rectangular sheet (or 2 squares) good-quality puff pastry X 1 tbs black and white sesame seeds OPTIONAL INGREDIENTS X Lemon wedges, sriracha and Kewpie mayonnaise. 1. Preheat the oven to 180°C to start. 2. In a large frying pan over medium heat, fry the chard stalks, garlic and onion in the ghee for 10 mins. Turn the heat to high, add the chard and kale leaves and fry for a further 5 mins. Add the spinach
and season, then remove from the heat. 3. In a large bowl, combine the ricotta, beaten egg (except the tsp you’ve remembered to keep back), dill, parsley, mint, lemon zest and juice, haloumi and dried oregano. Stir in the chard mixture. 4. On a 50cm x 30cm tray lined with baking paper, place one sheet of shortcrust pastry, or overlap two square sheets and carefully seal at the centre. 5. Spoon the ricotta and chard mixture on top. Top with the sheet of puff pastry, crimp the edges to seal and score using long diagonal slashes. 6. Whisk the reserved egg and 1 tbs of water to make an egg wash. Brush over the pastry and sprinkle the seeds. Bake for 40 mins until golden and puffed.
SEP TEM BER 202 1 wom enshea lth.co m. au 11 7
Salmon
SPRING SPAGHETTI
SERVES 4
I hope the sun is shining the day you make this. It’s the time of year when asparagus will have just changed in price from one human soul per bunch to “buy one, get three”. Bonus.
X 1kg whole salmon fillet, skin on, pin-boned X 1 tbs olive oil X Sea salt X 3 zucchini, julienned X 2 bunches asparagus, julienned (or if you don’t have the patience, halved lengthways) X 250g angel hair pasta DILL SAUCE X 3 tbs grated parmesan X ½ cup vinai-noregrette (see previous spread) X Handful of dill, finely chopped X 1 tbs olive oil X Dill sprigs (optional)
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1. Preheat oven to 220°C and bring a saucepan of salted water to the boil. 2.Place the salmon, skin-side down, on a tray lined with baking paper. Brush with oil and season with salt. This goes in for a total of 15 mins (or 20 for more well done). 3. Place your divinely julienned vegetables in the colander you intend to drain the cooked pasta into. 4. Add the pasta to the boiling water. I always cook angel hair for 1–2 mins less than it says on the packet. It’s thinner than my daughter’s snow fluff
hair and I’d probably consider steaming it if I could. Drain the pasta over the vegetables. 5. Place this beautiful tendrilly mess on a platter to create a nest for the salmon. Break the salmon into chunks and nestle around the pasta (if you don’t like the skin wet you could pan-fry that separately for crisp shards, or I’m pretty sure if you cut eye, nose and mouth holes into it, it would be better than most peel-off face masks). 6. For the sauce, blitz all the ingredients in a small blender. Drizzle generously over the salmon and spaghetti.
Food Hub
salad-ish
SERVES 4
You know when you’re craving salad... but you want it warm, and baked, and saucy, with cheese? Same. Hot, sticky, buttery greens rice, oozing warm Taleggio, bouncy garlicky sweet toms and zingy bitey herby cold crunch. It’s a hot Greek salad-ish.
X 1 red onion, finely chopped X 1 cup grated zucchini X 3 tbs olive oil X 6 garlic cloves, finely chopped X Baby fist of chopped flat-leaf parsley X ½ cup frozen kale X ½ tsp sea salt X 50g butter X 1 cup short-grain white rice X 2 cups chicken stock X 60g Taleggio, sliced (or any other soft oozy cheese, such as mozzarella or brie) X 2 garlic cloves, extra, sliced X 400g tin cherry tomatoes X 1 Lebanese cucumber, roughly chopped X 3 tbs Kalamata olives X 3 tbs chopped dill and mint (combined) X 1 tbs white wine vinegar 1. Preheat your trusty oven to 200C. 2. In an ovenproof frying pan, fry the onion and zucchini in 1 tbs of oil over medium heat for around 5 minutes, or until soft but not coloured. Add the garlic, parsley and kale and saute for another 5 minutes, until combined and nicely fragrant. Season to taste with salt. 3. Add the butter and rice, and stir until the rice is fully coated and the butter has melted. Pour in the stock and stir. 4. Put the whole pan in the oven for 20 minutes. Place the taleggio on top and bake for another 5 minutes. 5. Meanwhile, heat another tbs of oil in a frying pan over medium–high heat, and pan-fry the extra garlic for 2 mins. Add the cherry toms and cook for another 3 mins. This is called a passata party. 6. Toss together the cucumber, olives, dill, mint, vinegar and remaining tbs of oil. Place the garlicky tomatoes and fresh salad on the baked rice. Next up, just forget all the rules. Scoop and slide.
S EP TEM BER 202 1 wom ensheal th.co m.a u 11 9
Pulled pork
TACOS WITH PICKLED PINEAPPLE Low and slow pork … all in the pot, lid on, set and forget. No browning. This is a slippery slide into a heavenly situation. Smoky, delicious and stringy.
X 1.5kg pork neck X 16 tacos MARINADE X 1 cup pineapple juice X 1 cup BBQ sauce X 3 tbs American mustard X 1 onion, skin removed and quartered X 2 tsp coriander seeds X 1 tbs cumin seeds X 2 tbs dried oregano X 1 cinnamon stick X 1 head of garlic, cloves peeled and lightly crushed X 1 tbs sea salt PICKLED PINEAPPLE X 2 cups white vinegar
X ¾ cup sugar X 1½ tbs sea salt X 3 cardamom pods, bruised X 1 whole pineapple, peeled, cored if you like and thinly sliced SLAW X 3 cups shredded cabbage X 2 tbs Kewpie mayonnaise X Juice of 1 lime X 2 tbs chopped chives X 1 tsp sea salt OPTIONAL INGREDIENTS X Thinly sliced red onion, coriander leaves and fresh lime wedges
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1. First up, preheat the oven to 120°C. 2. Combine all the marinade ingredients in a heavy ovenproof dish with a lid. (I use a Dutch oven; you could also use a slow cooker.) Add the pork and turn to coat on all sides. 3. Place a piece of baking paper over the pork and press it down into the juices – this is like a face mask, keeping the whole thing moist while it cooks. Pop the lid on, place in the oven and cook gently for 6 hours. 4. Remove and allow to cool, then shred the meat with tongs and
TIP
SERVES 8
stir with all the juices, breaking up the garlic and onion as you go. You can discard harder spices, like the cinnamon stick. 5. The pork can be made ahead of time, and preheated to serve. You can do this in small batches in the microwave, checking and stirring often, or in a saucepan over medium–low heat, stirring occasionally. 6. For the pickled pineapple, combine the vinegar, sugar, salt, cardamom and 2 cups (500ml) of water in a saucepan. Bring to a simmer, then allow to cool slightly. Place the pineapple in a large
I really don’t like the hard shells you can buy off the shelf − they taste like stale corn chips to me. I choose the soft ones, give them a quick spray with oil and heat in the pan, then let them cool flopped over an old paper towel roll. DIY crispy tacos. Or just keep them soft.
airtight jar and pour the pickling liquid over the top. Seal and allow to pickle for at least an hour. Store in the fridge for up to 2 weeks. 7. To make the slaw, toss all the ingredients together in a bowl. Warm the taco shells (see tip). Take all the components to the table and let everyone help themselves.
A
Chocolate THING
Food Hub SERVES 6
All my desserts are dream chasers, perhaps because I don’t crave them much myself so I rely heavily on that one time… The blueprint for this dessert is essentially chocolate, then words like warm, gooey, melty, sugary, crisp and chewy, and finally a random “ooooh yeah let’s put this in there!” element. In this case, marshmallows. Enjoy.
X 130g butter, melted X 1 cup sugar X 1 tsp vanilla extract X 3 tbs cocoa powder X 3 eggs X ½ cup plain (allpurpose) flour X ½ cup hazelnut meal X 1 cup roughly chopped dark
chocolate X 10 pink marshmallows
X 1 cup frozen raspberries (or fresh if in season)
STEWED RHUBARB X 1 bunch rhubarb, trimmed and cut into 5cm lengths X 3 tbs orange juice X ½ cup sugar
OPTIONAL INGREDIENTS X Vanilla ice-cream 1. Preheat the oven to 180°C to start off.
2. For the stewed rhubarb, combine the rhubarb, orange juice and sugar in a saucepan and simmer over medium heat for 10 mins until the fruit has softened. Remove from the heat and stir in the raspberries,
then allow the mix to cool down a bit. 3. Whisk together the butter, sugar, vanilla and cocoa powder until light and creamy. Whisk in the eggs, one at a time. Gently fold in the flour, hazelnut meal and chocolate until just combined. 4. Put the rhubarb in the base of a greased ovenproof frying pan (the one I used is 25cm) or baking dish and spread evenly. Dot with the marshmallows, and spoon the chocolate batter over the top. 5. Bake for 30 mins or until puffed and slightly crispy on the edges. This decadently moreish dessert can be served slightly underdone, kinda like self-saucing pudding. You’re welcome! wh
PHOTOGR APHY: LUCY T WEED
For more delicious dinner ideas, grab a copy of Every Night of the Week by Lucy Tweed (Murdoch Books, $35).
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Four ways with... Sangas have undergone a rebrand since your childhood. Meet four nutrient-packed recipes that’ll induce major office food envy. It’s the yeast we could do…
LEAN MUTTON SHWARMA
NU T RIEN T RICH
Not just kebab shop fare. Mutton packs a superior nutrient profile to lamb, beef and veal, as the richest source of thiamine, B6, B12, phosphorus, iron and copper SERVES 1
2719 KJ
22G FAT
63G CARBS
46G PROTEIN
X 150g roast mutton X Handful of crunchy slaw X 2 tsp garlic yogurt X 1 seeded bagel, halved
X ½ white cabbage, shredded X 1 green chilli, sliced X 1 tsp coriander seeds, lightly toasted
FOR THE MUTTON X ½ shoulder of mutton, deboned X 50g baharat spice X 100g pomegranate molasses
1. The night before roasting, rub your mutton with salt and spice. Put in fridge overnight. 2.The next day, sear the meat nicely in a griddle pan. Then pop it in a roasting tray and pour over the molasses and 1 litre water. Cover with foil and roast for 3-4 hrs in an oven preheated to
FOR THE SLAW X 100g cider vinegar X 50g sugar and 20g salt, or to taste X 2 large carrots, shredded X ½ red cabbage, shredded
160°C. Delicious. 3. While cooking, whisk the vinegar, sugar and salt with 100ml water, then combine with the slaw ingredients. 4. Smelling good yet? Toast the bagel, spread with garlic yoghurt (to make your own, just mix plain yoghurt with garlic, lemon and salt), then pile it high with your shredded meat and slaw. Best served at 2am. (We jest).
BROCCOLI BRIOCHE
SERVES 1
2552 KJ
24G FAT
96G CARBS
X 100ml ginger beer X 1 tsp white wine vinegar X 100g cornflour X 5g cumin X Extra light olive oil X 4 florets of longstem broccoli X 1 brioche roll X Lamb’s lettuce X Sweet chilli sauce X 1 tbs sauerkraut FOR THE HUMMUS X 50g peas X 25g edamame beans X 1 tbs sesame oil X ½ tsp ground ginger
12 2
12G PROTEIN
1. Ready for some battered broccoli? Lightly whisk the ginger beer, vinegar, cornflour and cumin all together, then heat the oil to 180°C. Submerge your broccoli in the batter, one stem at a time, then fry for 2 mins. Allow to drain on a paper towel to remove any excess oil. 2. For the hummus, blitz all the tasty
ingredients together to a coarse paste, then set aside. 3. Sandwich time. Slice and toast the roll, spread it with 1 tbs of hummus and top with a handful of lettuce and broccoli. Drizzle with the sweet chilli sauce and garnish with sauerkraut. Bon appétit, friends!
ONE S TING WORDS: ELLIE HOPLE Y. FOOD ST YLING: LUCY-RUTH HATHAWAY. RECIPES: MR BAO (MRBAO.CO.UK); SUB CULT (SUBCULT.COM); THE GOOD EGG (THEGOODEGG .CO) PHOTOGR APHY: SUN LEE
Broccoli in brioche? Park that judgement – this sandwich is as moreish as it is nutritious. Packed with vitamin K thanks to the broc, it’ll help you maintain strong bones
Food Hub B
DOMS
PORK AND SEAFOOD ROLL Think surf’n’turf is just pub grub? No longer. Packing 40g of protein and a hearty punch of B vitamins, this meaty monster will refuel your muscles and replenish that energy when the gym has taken a bite out of you SERVES 1
2355 KJ
34G FAT
X 120g slow-cooked pork shoulder, shredded X 1 tbs oil X 3 king scallops X 3 squid rings X 1 brioche roll X Small handful of fresh rocket FOR HERBY MAYO X 1 tbs chopped parsley X 1 tsp chopped dill 1 tsp capers X 1 tsp chopped pickled cucumber X Zest and juice of 1 lemon X 1 tbs light mayo
32G CARBS
40G PROTEIN
1. Slow-roast your pork in advance or work with the leftovers from a Sunday roast. 2. Ready for round two? In a pan, heat the oil and sear the seafood until lightly browned, then add the shredded pork to warm it through. Meanwhile, mix together all the
ingredients for the herby mayo in a bowl. Nearly there! 3. Now, slice your brioche roll in half lengthways and toast, then spread with mayo and top with rocket. Now place the pork and seafood mixture in the (you know the drill) bread and get it down you.
GOCHUJANG CHICKEN Fiery gochujang is Korea’s latest export and the fermented soybean paste packs a seriously spicy probiotic punch. It gives an extra kick to this roast chicken sandwich – just maybe don’t start with the ‘extreme hot’ variety, okay? SERVES 1
GU T HE ALT
2146 KJ
19G FAT
X Salt and pepper X 2 boneless chicken thighs X ¼ cucumber, roughly ribboned with a peeler X ½ carrot, ribboned X ½ spring onion, thinly sliced X 2 thick slices of white bloomer bread X 1 tbs light mayonnaise X 1 tbs gochujang paste X A few slices of onion to taste X 1 tbs crispy onions X Small handful of coriander leaves
58G CARBS
27G PROTEIN
1. Preheat the oven to 180°C. Now, season the chicken and roast for 30 mins-ish, until cooked through. Let it cool, then shred the meat with a fork – go on, shred it like you mean it. At the same time, prep your cucumber, carrot and spring onion (tip: leave out all the watery cucumber seeds).
2. Spread 1 slice of bread with the mayo (if using) and the other with gochujang paste. Stuff with the chicken and top with the cucumber, carrot and spring onion, garnishing with thinly sliced onions, crispy onions (if using) and coriander. Eat up and enjoy! wh
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ENERGY EATS While some dishes are the culinary equivalent of a book and a bath, others are the nutritional answer to an iPhone cable, packed with battery-boosting nutrients and slow-release energy to nudge you back to your 100 per cent. Tuck into this clever lot the next time you’re power hungry
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Te r i y a k i turkey heaven (p128)
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POLENTA WITH GARLICKY WILD MUSHROOMS The ultimate win-win starchy food, polenta provides a rich source of complex carbs but is naturally low in sugar. The result? Long-lasting energy that keeps blood-sugar levels steady.
SERVES 4 1807KJ (432 CALS) 49G CARBS 12G PROTEIN 19G FAT VEGAN X 1 small butternut pumpkin (about 500g), peeled, deseeded and cut into 1cm pieces X 750ml vegan vegetable stock X 175g quick-cook one-minute polenta X 4 tbs vegan cream cheese alternative X 2 tbs olive oil, plus extra, optional, to drizzle X 2 banana shallots, finely chopped X 400g mixed wild or exotic mushrooms, large ones torn X 4 garlic cloves, crushed X 1 tbs thyme leaves X 150g baby spinach X 2 tbs pine nuts, toasted 1. First, steam the pumpkin over a large pan of simmering water for around 10 to 15 mins, until tender. Then mash it up thoroughly with seasoning to taste and set aside. 2. Bring the stock to the boil in a medium pan and pour in the polenta, whisking with a large balloon whisk. Cook, whisking (word lost all meaning yet?), over a medium heat for 1 to 2 mins, until thickened. Remove from the heat and stir in the pumpkin puree, vegan cream cheese and plenty of seasoning. Lay your baking paper directly on to the surface of the polenta, cover with a lid and set aside. 3. Heat 1 tbs of the oil in a large frying pan. Add the shallots and cook gently, stirring occasionally, for 6 to 7 mins, or until well softened. Add the remaining oil, turn up the heat, then add the mushrooms, garlic and thyme and cook, stirring, for between 4 and 5 mins, until tender and golden. 4. Next up, stir in the spinach and some seasoning, cooking for 1 to 2 mins until it wilts. Give the polenta a stir and divide between bowls (and containers if you’re batch-prepping). Top with the mushroom mixture, sprinkle over the pine nuts and drizzle with a little extra oil to finish it off. Polenta to go round. Like what we did there?
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ONE-PAN PUTTANESCA Fatty fish, such as tuna and sardines, are a good source of metabolism-boosting protein, energy-enhancing B12 and omega-3 fatty acids, which can help to reduce fatigue-causing inflammation.
SERVES 4 1849KJ (442 CALS) 74G CARBS 23G PROTEIN 4G FAT PESCATARIAN X 6 anchovies in olive oil, drained and finely chopped, plus 1 tbs oil from the tin X 3 large garlic cloves, crushed X 2 x 400g tins of plum tomatoes X ½ tsp dried chilli flakes X 900ml hot vegetable stock X 350g bucatini, linguine or spaghetti X 125g (drained weight) tinned tuna or sardines X Handful of black olives, halved or stoned X 2½ tbs nonpareille capers X Handful of small basil leaves, roughly torn, to garnish
1. Mix the anchovies, anchovy oil and garlic in a pan. Cook over a mediumhigh heat, stirring for 2 to 3 mins. 2. Next, add the tomatoes and dried chilli flakes, stirring to break up the tomatoes. Add the stock, pasta and ½ tsp fine salt, and bring to the boil, pushing the pasta down into the sauce without snapping it. Once the pasta is submerged and the sauce is bubbling, cook for 15 to 16 mins, stirring regularly, until the pasta is al dente and the sauce has thickened nicely and reduced. 3. Gently stir in the tuna or sardines, along with the olives and capers, and season with ground black pepper and a little more salt, if needed. Garnish with basil, serve and dive in.
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CURRIED PUMPKIN AND LENTIL SOUP WITH NAAN BREAD Offering a slow and steady energy burn thanks to their fibre content, lentils are also an excellent source of selenium – a mood-enhancing mineral which, when low, can deplete your energy levels.
SERVES 4 2452KJ (586 CALS) 78G CARBS 19G PROTEIN 20G FAT VEGETARIAN X 1 tbs vegetable oil X 1 onion, finely chopped X 2 celery sticks, finely chopped X ½ large butternut pumpkin, about 700g X 125g red split lentils X 1 tbs mild curry paste X 900ml vegetable stock X Small handful of coriander, to garnish
TERIYAKI TURKEY BALLS WITH SOBA NOODLES Low in fat and high in protein, turkey also contains B6 and B12, two vitality-boosting vitamins that can also help ease energy zappers such as insomnia and depression. Now that’s delicious.
SERVES 4 1824KJ (436 CALS) 42G CARBS 38G PROTEIN 12G FAT DAIRY-FREE X 400g turkey thigh mince X 4 tbs fresh breadcrumbs, white or brown X 2 garlic cloves, crushed X 1 tbs vegetable oil X 3 tbs teriyaki sauce X 1 tbs runny honey X 2 tsp white sesame seeds X 150g soba noodles X 150g sugar snap peas, julienned X 1 medium carrot, peeled and julienned X Juice of ½ lime, plus extra wedges, to serve X Handful of coriander leaves 1. First, wash your hands (you’ve had plenty of practice). Combine the turkey, breadcrumbs, half the garlic and plenty of seasoning in a large bowl. Now get your hands involved:
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grab a chunk and roll it into a meatball (about 20g each, if you’re measuring). 2. Heat a splash of oil in a large frying pan over a medium-high heat. Add the meatballs and fry, turning regularly until golden and just cooked through – this will take about 15 mins. Then add the remaining garlic, teriyaki sauce, honey and sesame seeds and let it bubble until the sauce has reduced and the meatballs are coated. 3. Meanwhile, cook the soba noodles in boiling salted water, according to the packet instructions, adding the sugar snaps and carrot for the final minute. (Your noodles should be tender, but not too soft.) Drain, rinse briefly under cold water, drain again. 4. Add the noodle mixture to the meatball frying pan and toss to coat. Stir in the lime juice, sprinkle with coriander and serve with the extra lime wedges for squeezing over. That definitely ought to soba you up.
1. Heat oil in a large pan and fry the onion and celery for 10 mins, until softened. Meanwhile, discard the seeds from the pumpkin and chop into 2.5cm pieces. 2. Add the pumpkin to the pan and fry for 5 mins. Meanwhile, cover the lentils with cold water and wash well. Drain, and repeat. Add lentils to the pan and stir in the curry paste. Cook for 1 min, then add the stock. Bring to the boil; simmer for 20 to 30 mins, until the lentils and pumpkin are tender. 3. To make the naans, mix the flour, nigella seeds, coriander, 1 tsp fine salt and plenty of ground black pepper in a large bowl. Add the yoghurt and milk; mix to make a fairly sticky dough. Lightly dust a work surface with flour. Break off a quarter of the dough and pat into a rough 12.5cm-long kidney-shaped naan. Repeat with the rest of the dough. 4. Heat the oil in a large frying pan over a medium heat. Add the naans and cook for 8 to 10 mins, turning once, until golden and cooked through. Set aside on a wire rack. 5. Carefully blend the soup until smooth and check the seasoning. Divide between the bowls, garnish with yoghurt and coriander. Serve with the naans. Soup-er food, that.
RECIPES BY AMY HOPKINS, PHOTOGR APHY: ROBBERT KOENE. FOOD ST YLING: BRITA DU PLESSIS
FOR THE NAANS X 200g self-raising flour, plus extra to dust X 1 tbs nigella seeds X 1½ tbs ground coriander X 100g natural yoghurt, extra to garnish X 75ml milk X 4 tbs vegetable oil
MIXED BEAN FALAFEL WITH HERBY COUSCOUS AND SWEET POTATO HUMMUS Sweet potatoes’ fibre and complex carbs reduce crashes, while beans are a tasty source of energising folic acid, iron and magnesium.
SERVES 4 2649KJ (681 CALS) 98G CARBS 18G PROTEIN 21G FAT VEGETARIAN FOR THE HUMMUS X 350g sweet potato, scrubbed and cut into small chunks X 1 tbs olive oil X 1 garlic clove, crushed X 3 tbs tahini X Juice of 1 lemon FOR THE FALAFEL X 400g tin of mixed beans, drained and rinsed X ½ green chilli, deseeded and finely chopped X 1 red onion, roughly chopped X 3 garlic cloves, crushed X 2 tsp ground cumin X 1 egg X 125g self-raising flour X Small handful each of parsley and coriander, roughly chopped X 3 tbs olive oil, plus extra to grease FOR THE HERBY COUSCOUS X 150g couscous X 150ml hot vegetable stock X Small handful each of parsley and coriander, roughly chopped X 75g dried sour cherries or sultanas, roughly chopped X Juice of 1 lemon 1. Preheat the oven to 180°C. In a large roasting tin, mix the sweet potato with ½ tbs oil and plenty of seasoning. Cook for 20 mins, until softened. Then set aside until you need it. (Leave the oven on.) 2. Meanwhile, make the falafel. Whizz all the ingredients apart from the oil with plenty of seasoning in a food processor until fairly smooth. Chill for 30 mins to firm up. 3. Heat 3 tbs oil in a large frying pan over a medium-high heat. Drop in walnut-sized balls of falafel mix from 2 greased spoons. Fry for about 8 mins, turning occasionally, until dark brown. Transfer to a baking tray lined with baking paper and cook in the oven for 15 mins. 4. Put the couscous into a large heatproof bowl and pour in the hot stock. Cover the bowl and leave for 5 mins. Fluff the couscous up with a fork and stir through the herbs, dried fruit, lemon juice and some seasoning. 5. Finally, whizz the cooled sweet potatoes, remaining ½ tbs oil, garlic, tahini, lemon juice and 100ml of water in a food processor until smooth and check the seasoning. Divide the couscous between the bowls and top with the falafel and hummus. wh
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fitfluential
39ŭ /ŤR(Ŝ +ŤV0
Anna Lahey Remember when collagen used to be synonymous with lip fillers? Well, Aussie Anna Lahey changed all that back in 2014 when she launched Vida Glow. Now, her company is a global leader in ingestible beauty. Here’s how the 32-year-old does it By Lizza Gebilagin
Don’t be afraid to be the first “Within weeks of taking a collagen supplement I discovered while I was travelling [in Japan], I saw a change in the plumpness of my skin, my nails strengthened, and my hair thickened so much my hairdresser noticed the difference. At the time, there really wasn’t a product like it on the Australian market. I started researching and discovered scientific evidence supporting the benefits of collagen supplementation. [Along with] my personal results that was all the belief I needed to get going, and start sourcing the highest quality marine collagen to launch Vida Glow. As a company, we always say, ‘Don’t be afraid to be the first; welcome the challenges.’”
Focus on mental health every day “Some days I spend five minutes on my mental health, some days it’s 30 minutes. I’ll go for a walk and listen to a podcast, or I’ll read. I’m currently reading How To Do The Work by Nicola LaPera.
I’ll also carve time to work out at home. I’ve always found exercise to be extremely helpful for my mental clarity.”
A strong network is so important “I’m so lucky to have the support of my parents and my sister who help me with the kids. I also have a group of my old school friends who have been on this journey with me from day one. They sampled my first product and, seven years later, came to Vida Glow’s global launch event.”
Always do the hard thing first “I learnt the best way to tackle a to-do list is to start with the hardest task or the task that you least want to do. Once you have that out of your way, the rest is easy.”
Give life a go “If my 70-year-old self had advice for me now, it would be, ‘This is the time of your life. Don’t be afraid to take risks and don’t be afraid to have a go – even if you don’t know what the end result will be’.” wh
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Harness the Power & Beauty of Light