The House of Wellness Autumn 2024 Magazine

7 waysTO BEAT SOCIAL ANXIETY

SIMPLE IMMUNITY BOOSTING HABITS

BENEFITS OF BEING CREATIVE

BeautyWHEN TO SAVE OR SPLURGE

JONO CASTANO

The personal trainer to the stars on setbacks, fi nding success and the importance of family

ACCESSIBLE TRAVEL IDEAS

DERMATOLOGIST RECOMMENDED SKINCARE BRAND IN THE US*

RETINOL

THE HOUSE OF WELLNESS

is published for Chemist Warehouse by News Corp Australia

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Chemist Warehouse

SUDDENLY MANAGING DIRECTOR

Nick Smith

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Fiona Welsh EDITOR

Laeta Crawford CREATIVE

Pascale Clearihan

Meisha Reynolds

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Maureen Doyle

Joanne Trzcinski

Cathy Laird PHOTOGRAPHY

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The House of Wellness is published quarterly by The Herald & Weekly Times (ABN 49004113937) on behalf of Chemist Warehouse.

Jono Castano is living proof that you sometimes need to take a risk to reap the rewards.

Now with a multimillion-dollar fitness empire to his name, the personal trainer to stars such as Chris Hemsworth and Rebel Wilson reveals how dabbling in social media at a time when it was not considered the norm has paid o — big time.

“A lot of people fear change and won’t leave their comfort zone, but stepping outside of that and taking a few risks is how I built my business,” says Jono, who recently added author to his list of accomplishments.

“Where I’m at today isn’t some fluke,” he adds. “It’s involved a lot of grit, long hours and free sessions, including experiences in my life that I wish didn’t happen, but it’s shaped me into who I am today.”

In the lead-up to the Paris Olympics, we chat to Australia’s

fastest man, Rohan Browning, on what motivates him to succeed. We also speak to Dr Kylie MooreGilbert, who spent 804 days behind bars in Iran after being accused of spying. She opens up about being a new mum plus her hopes for the future.

And when it comes to beauty, explore soft goth make-up tips for an edgy yet demure take on the trend. We also reveal the make-up products that are worth the splurge, plus all our regular health and lifestyle features. Stay w l and enjoy!

From the team at The House of Wellness

AC-005460

Style

11 Beauty notes

Cool and edgy combine

14 Get the look

Soft goth goddess

18 Beauty forecast

Statement styling

21 Patch work

Pimple care how-to

22 Face value

Budget beauty shopping

26 Fashion Celebrate all things denim

29 Perfect fit Activewear to break free

31 Fragrance Scents by design

Features

40 Down to Earth Climate change champions

45 Get to know

Sara Shams

47 The buddy system Strengthening male connections

53 Spirit of survival

Kylie Moore-Gilbert’s hopes for the future

57 Care to join us?

Fighting the fear of inclusion

60 My life Olympic athlete Rohan Browning

67 Brighter days Hacks for a happier you

69 Adapting to change Skincare layering

70 Shaping new attitudes

Feel free to be you

73 Food moods

Eat to feel better

75 Beyond the bend Spotlight on EhlersDanlos syndrome

77 Dr Sally Cockburn Health care provider check-up

Live well

79 First in, first served Meal prep advantages

83 Creative soul Hobbies to calm your mind

86 All-inclusive deals Better travel for everyone

90 Core message Strength and balance

Also

93 Decor

95 Autumn reads

96 What’s on and quiz

98 Ask an expert Podiatrist Emily Smith

SING the BLUES

Here’s a bold hue with enduring appeal that is sure to set the mood for autumn’s crisp days outdoors and calm, cosy nights in

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT

Lovely Linen apron, $229, casaecucina.com.au; Oliver fluted buffet, $4375, globewest.com.au; Film Buff game, $29.99, dymocks.com.au; Ultimate Ears Boom 3, $229, thegoodguys.com.au; Bailey stonewash coverlet set, $289.95, madraslinkonline.com.au; Baker Bleu by Mike Russell with Emma Breheny, $49.99, murdochbooks.com; Wonki Ware Paella Blue Lace platter, $193, millandhide.com.au

CLOCKWISE FROM TOP LEFT Brady floor lamp, $590, fentonandfenton.com.au; Narciso Rodriguez Pure Music For Her 100ml EDP, $129.99; Dorn necklace, $79, elkthelabel.com; Holt earrings, $59, elkthelabel.com; Willow cardigan, $179, elkthelabel.com; Wagd Signature dog lead, $60, wagdkit.com; Explore crossbody bag, $149.95, mimco.com.au; Orbitkey Active key organiser, $32.95, milligram.com; Midas Zorry ankle boots, $229.95, styletread.com.au; Esfera Wellness ball, $169, esferadesigns.com.au; Levi’s relaxed fit western shirt, $119.95, levis.com.au; Neptune sunglasses, $249.95, mimco.com.au; Essential velvet cushion, $89, gethommey.com; Marimekko flower vase, $79, livingbydesign.net.au

Embark on an olfactory journey with The Merchant of Venice fragrances, a collection of luxurious scents for men and women. Immerse yourself in the rich, historical blends inspired by the ancient trade routes, ranging from exotic spices to the soft allure of Venetian florals, and discover your personal Venetian story.

EXCLUSIVE TO:

W

come to the DARK SIDE

PHOTOGRAPHY

Cool tones and edgy eyes are the central themes of beauty this autumn

Words Charlotte Brundrett

RICH MACDONALD

STYLING

PASCALE CLEARIHAN HAIR AND MAKE-UP JADE KISNORBO

Alexandria wears Zara sequinned dress

After years of warm, earthy autumnal trends fuelled by the pumpkin spice aesthetic, this season’s approach is a stark contrast. Drawing heavy inspiration from the late 2000s, it’s all about vampy, gothic and grunge make-up created with experimental formulas, shades and finishes.

Late Y2K renaissance

The 2000s have had a chokehold on beauty trends for what feels like endless seasons, but now the inspiration is shifting to the latter part of the decade. BeautyTok has helped to popularise nostalgic references like Tumblrcore, indie sleaze and flip phones, along with the stars who defined the original look, such as Sky Ferreira, M.I.A. and Zoe Kravitz.

Mixed matter

Slept-in eyeliner immediately comes to mind when we think of grunge make-up. But with the trend’s revival comes an updated version. While the general approach of smoked out eyeliner remains, substitute standard matte black for a metallic finish instead. For the ultimate multi-dimensional effect, layer matte and metallic eyeliner together.

Slick and sleek

Glossy,

slicked-back hair is timeless and can make you look polished in a matter of minutes. According to Justin Pace, Co

and Pace Salons founder and the 2023 AHIA Creative awards’ Australian Hairdresser of the Year,

it comes down to the style

WE LIKE NYX Epic Wear Liner Sticks Pitch Black, $16.99; NYX Epic Wear Liner Sticks All Time Olive, $16.99

MULTI-PURPOSE CREAMS ARE A SKINCARE STAPLE, PARTICULARLY THIS STANDOUT FROM EMBRYOLISSE. THE 6-IN-1 CREAM IS A CLEANSER, MOISTURISER, AFTERSHAVE, PRIMER, MASK AND MAKE-UP REMOVER.

WE LIKE Embryolisse Lait Creme Concentre 24 Hour Miracle Cream 75ml, $39.99

PARIS FASHION WEEK

A in the deta

Beauty and hair trends are leaning towards being more minimal this season, but that doesn’t extend to accessories. As the claw clip obsession winds back, it’s predicted more people will experiment with their look through preppy headbands, statement earrings and even bold fascinators.

POWER OF A CAT EYE

Strong eyes that command your gaze were a popular brief at autumn/winter 2024 fashion weeks, and now the trend is trickling into the mainstream. After seasons of soft, demure looks, the rise of smoky eyes and feline flicks is a welcome return to more dramatic, statement make-up. Gold Coast make-up artist Mercedes Edmonds says a strong eye doesn’t have to be a complicated task. She recommends taking the professional make-up artist approach, which involves building up make-up bit by bit in an effort to avoid overdoing it.

“Taking a conservative approach is best when you’re creating a dramatic eye because it can quickly veer into something that’s too intense,” Mercedes says. And a smoky eye doesn’t have to be too technical either. “I recommend using an eyeshadow when experimenting as it’s easier to blend away if you make mistakes,” she says. If you’re really game, take cues from US actress Julia Fox and create a bold cat eye that’s next level. The results might surprise you — for better or worse. WE LIKE Maybelline Lasting Drama Gel Pot Eyeliner in Blackest Black, $15.99; L’Oréal Paris Panorama Mascara Black,$27.99; NYX Ultimate Shadow & Liner Medium Deep, $14.99

JENNA ORTEGA

PARIS FASHION WEEK

PARIS FASHION WEEK

JADE KISNORBO

House of Wellness beauty expert

Edgy yet demure, there’s a reason why soft goth make-up is tipped to be the beauty trend of the season. Provided you have a steady hand, the cool-toned cat eye is easy to recreate

The

Alexandria wears Zara mesh top and bralette

1For maximum colour pay-off, you will want to prep the eye area with your preferred eye primer or concealer. Since the soft goth trend involves working with subtle, muted shades, a trick I recommend is using a white cream shadow or jumbo eye pencil over the entire upper lid region before applying eyeshadow. This beauty hack helps softer colours to stand out on the eyes. Once you are adequately prepped, apply a grey eyeshadow over the entire upper lid, using a fluffy brush to blend upwards and outwards. Don’t stress if you don’t have a grey shadow; instead apply a black kohl pencil along the lash line and smudge until it is a makeshift grey shadow.

WE LIKE Rimmel Soft Kohl Eyeliner Pencil in Jet Black, $7.49; W7 Nudification Pressed Pigment Palette, $9.99

The a e of smould ing eyes

It’s the beauty middle ground between vampy and grunge, but unlike its ’90s make-up predecessors, the smouldering eye trend is all about using muted shades to create a soft goth-inspired eye look.

stencilling the eyeliner look with a kohl pencil, using it as a guide to trace with a liquid eyeliner to complete the feline flick. Another tip is to create four tiny dots to mark where you want the liquid liner to go. If you struggle with the flick itself, take a slightly tacky piece of sticky tape or a crisp, stiff business card and align it to the angle you want the flick to go. Then simply trace the line with your liquid liner until you get the desired result.

WE LIKE L’Oréal Paris Infallible Precision Felt Eyeliner in 01 Black, $21.99

colour, blush and bronzer that lean cooler. To add a ’90s touch, refrain from using a highlighter, as this look works best on matte skin. Lastly, add two coats of mascara and style your brows into place with clear brow gel to complete the soft goth look.

WE LIKE Maybelline Lash Sensational Sky High Mascara Cosmic Black, $21; MCoBeauty Hair & Brow Magic Wand, $14.99; L’Oréal Paris Le Matte Resistance in 105, $26.99; Revlon ColorStay Lip Liner Nudes, $20.99

CHARLOTTE BRUNDRETT Beauty editor

Autumn

BEAUTY FORECAST

Rich statement shades will enliven your look as the seasons shift gear

WINDSWEPT CHEEKS

As we become accustomed to the cold and wind, an unlikely beauty trend has emerged to inspire us. Taking its cues from windburn and the red inflammed cheeks it can cause, “windswept cheeks” is the latest blush trend sweeping BeautyTok. To recreate the look at home, look for a warm-toned blush and apply it along the apples of the cheeks and centre of the nose to mimic a windburnt effect. For an editorial-worthy finish, try blush draping (contouring with blush).

WE LIKE MCoBeauty Dream Liquid Dewy Blush True Pink, $24.99; Maybelline Cheek Heat Blush in Nude Burn, $15.99

Wet-look hair is hard to miss this season, and now there is an added twist, with flapper-inspired finger waves undergoing a revival. “I’m a fan of any look that is experimental — and I’m happy to see celebrities push boundaries when it comes to beauty looks on the red carpet instead of copying what everyone else is doing,” award-winning Brisbane hairdresser Justin Pace says.

WE LIKE Kristin Ess Refine Signature Finishing Spray, $15.99

Making waves

Loose, tousled locks with a bit of grit are predicted to be a major hair trend this season. To achieve the look, keep the ends straight for a more lived-in wave and work in a styling cream for definition.

WE LIKE Schwarzkopf Osis+ Bounty Balm Rich Curl Cream 150ml, $24.99

@TOPAZWEST MAKEUP

@ISABELLA MAKEUPP

WHITNEY PEAK

MILAN FASHION WEEK

BARBARA PALVIN

VAMP IT UP

Skip a neutral lip in favour of a vampy statement shade. Red-brick lips were a popular choice on the autumn/winter 2024 runways, as were deeper browns and purples for a more ’90s gothic take. According to The Creative Directory make-up artist Holly Davies, anyone can master a bold statement lip. “Most people can pull off a red lip but it’s a very bold shade to get used to,” Holly says. “To modernise a dark statement lip, slightly overline with a darker brown shade and buff the liner with a brush so it contours the lips while making them look more plump. Then use a slightly lighter shade for a subtle ombre effect.”

WE LIKE Revlon ColorStay Lipliner in Wines, $20.99; Revlon Super Lustrous Lipstick in Vampire Love, $23.99; L’Oréal Paris Colour Riche Volume Matte Lipstick 346 Rouge Determin, $20.99

MILAN FASHION WEEK

MILAN FASHION WEEK W7 SWEET DREAMS STRAWBERRY OVERNIGHT LIP MASK, $4.99

How to use

PIMPLE PATCHES

Don’t let their cuteness fool you — these pack serious punch

Words Charlotte Brundrett

Do your research

To the untrained eye, pimple patches can just look like decorative stickers. But below the surface they are actually zapping away at zits with pimplefighting skincare ingredients. They also serve different purposes, with some intended to be worn overnight while others contain micro darts. Suffice to say, it’s important to research the strength of your pimple patch of choice and familiarise yourself with the ingredients list before applying them to your face (or that of your teenagers, who are prone to sensitive skin). One way you can check is to do a skin patch test for a few minutes to see if there is any sign of irritation.

Have a clean base

We live in a time where a seven-step skincare routine isn’t unheard of, but you will want to steer clear of layering products when using pimple patches. In fact, it’s best to apply them on a clean face to avoid residual product and ingredients interacting with the patches and potentially compromising your skin barrier — or, worse, causing an accidental chemical burn. Michael Porter, founder of Skin Control and its popular pimple patch range, backs this approach. “Make sure you apply to clean, cleansed skin, otherwise it may impact the adhesive or stickiness of the patch,” he says. “After you put on the patch, you’re then able to follow with the rest of your regimen.”

Don’t overdo it

Like most things in life, you can have too much of a good thing, pimple patches included. While pimple patches are intended for extended wear, never wear them beyond 12 hours and never apply them to a pimple that is irritated or inflamed. “If you have sensitive skin, we recommend using patches in intervals,” Michael says. Provided your skin isn’t sensitive or inflamed, you can also enhance the effectiveness of your pimple patches. “We’ve found that if you exfoliate your skin prior to use, you’re more likely to have greater amounts of ‘gunk’ absorbed on to the patch — gross but satisfying when it comes time to peel off the patch,” Michael says.

Some pimple patches aim to look undetectable, but these fun Skin Control Pimple Patch Party Pack 36 Patches, $7.99, encourage you to make a fashion statement instead.

@SALYSAOUK

JUSTIN BIEBER

@ NICOLAANNE PELTZBECKHAM

WE LIKE Hero Mighty Patch Invisible + 24 Pack, $12.99; Skin Republic Spot Clear Salicylic Acid Patch 48 Pack, $9.49; Bye Bye Blemish Microneedling Blemish Patches, $16.99; Skin Control Dark Spot Fade Patch Micro Dart, $10.99 Hero Mighty Patch: Gently absorbs pimple gunk — Always read the label and follow the directions for use

Spend Skincare

Your skin is essentially where it all begins, so it’s one area that is worth investing in. So, what should you be looking for when it comes to skincare to achieve the best possible make-up result?

Make-up artist Vic Anderson nominates skincare products with hyaluronic acid.

“Make-up sits best on hydrated skin. Hyaluronic acid is your friend as it acts like a hydration magnet,” Vic explains.

SpendOR save?

Our experts reveal the make-up products worth splurging on, and budget buys that still work a treat

Words Tania Gomez

With a cost of living crisis on our hands, beauty budgets are shrinking for many of us, which means every dollar has to count.

One thing that may be getting pushed down the list of essentials is make-up — but rest assured, when it comes to

make-up not everything has to be a splurge.

To help you navigate the beauty aisles, we asked professional make-up artists what products are worth spending a little more on and where it makes sense to go down the cheap and cheerful route.

WE LIKE Embryolisse Lait Creme Concentre 24hour Miracle Cream 75ml, $39.99; Bondi Sands Thirsty Skin Hyaluronic Acid Serum 30ml, $13.49

Foundation

As the base from which your make-up look is built, a quality foundation is a must, the professionals agree.

“If you get the base right, you can (almost) use whatever you like over the top of it and it will still look good,” make-up artist Julia Green says.

“Choose one that has everything your skin needs, whether that is hydration, SPF or good coverage. If you find one you love, make sure you keep an eye on the brand’s sales as sometimes you can grab it for 20 to 30 per cent off, which can make a huge difference.”

If you can, consider investing in foundation with in-built skincare ingredients, which is particularly good for mature and dry skin, notes make-up artist Nigel Stanislaus.

“That way, the skincare can continuously work for you as you apply your cosmetics. This prevents your skin from looking cakey,” Nigel says.

WE LIKE Maybelline Instant Perfector Glow, $29.49; Revlon Illuminance Skin Caring Foundation, $36.49

Concealer

Julia considers this a “ride or die” product for any make-up application, and warns cheaper versions could let down your look. “Budget-conscious concealers are often too pink, too orange and generally don’t match the skin tone perfectly. To get a seamless colour match, you do have to splash some cash,” she says.

“The delicate skin around the eyes needs a smooth and creamy texture with staying power. You will only find this from a premium brand with a premium price tag.”

If you’re a bit wary of spending big on a product, Vic says you can test them out by taking advantage of samples.

“If it’s an option, a sample product is a great way to try out a product for a short amount of time.”

WE LIKE Rimmel Multi Tasker Concealer, $15.99; MCoBeauty Brighten & Perfect Cream Concealer, $21.99

Face powder

When it comes to powder, aim to buy the best quality you can afford for a more seamless finish.

“Powder should feel silky smooth between your fingers, not chalky,” Julia says. “This has to do with how many times it has been milled to reduce the size of each particle. This costs money for companies to do and so you have to pay more for it, but the results speak for themselves.”

Budget tip? Opt for a translucent powder. As it’s transparent, it can be used all year round, without you having to switch shades seasonally.

WE LIKE Maybelline Fit Me Matte Poreless Powder, $16.99; Flower Light Illusion Perfecting Powder Porcelain or Beige, $9.99

THE IDEAL EVENT-READY MAKE-UP BAG

FOUNDATION

“I love a medium coverage foundation, which is buildable for special occasions or days where you might need a little extra. For days when you want minimal coverage, you can mix in a few drops with your sunscreen.”

Save Lipstick

Want a make-up product that can do double duty for a budget-friendly beauty fix? Look no further than lipstick.

“A couple of options in different shades can double up as cheek colour,” Vic says. “It brings harmony to a beauty look and saves dollars in the long run.”

WE LIKE Maybelline Lifter Plump, $20.99; Revlon Colorstay Limitless Matte Lipstick, $25.99

Mascara

“I find this category has the best dupes for more expensive brands,” Nigel says. “As a make-up artist I change my mascaras often, so I don’t invest in luxury brands when it comes to mascara.”

He recommends opting for a mascara with a tubing formula, as it’s long-wearing and “keeps your lashes looking fresh until you take it off with water”.

WE LIKE L’Oréal Paris Panorama Mascara Black or Brown, $27.99

CONCEALER

“Use this to create a flawless base.”

TUBING MASCARA

“A go-to as they tend to be long wearing and buildable without causing irritation.”

EYELINER

“Nothing better than an eyeliner to transition into an event look. Create a sharp wing or smudge for a smoky style.”

HIGHLIGHTER

“I like a cream, but it’s a personal preference. Add to the high points of the face and the inner corner of the eye and you’re ready to go.”

LIPSTICK

“You can use this for both lips and cheeks.”

BRONZER

“This can double as an eyeshadow, too, if you’re keeping your kit to a minimum.”

BROW PENCIL

“To touch up brows. You can also use a brow gel or a little hairspray to set brow hairs.”

DENIM DAZE

This wardrobe staple is the perfect styling piece when it comes to seasonal layering

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT

Covergirl Perfect Point Plus Ink Eyeliner 280 Shimmering Brown, $13.99; Rib knit cami, $27.99, hm.com; Elwood sunglasses, $400, viktoriaandwoods.com.au; Sierra short sleeve shirt, $260, and Sierra high rise shorts, $220, shonajoy.com.au; Babywool polo, $160, scanlantheodore.com/au; Dana denim shacket, $99.99, forevernew.com.au; Cher skirt, $34.98, stevemadden.ca; Adela loafers, $249.95, aliasmae.com.au; Margot crossbody bag, $349, oroton.com; Theo slides, $219.95, aliasmae.com.au; Mid-rise jeans, $349, st-agni.com; Ciara mules, $249.95, aliasmae.com.au; Edie bag, $449, oroton.com

CLOCKWISE FROM TOP LEFT Pinstripe shirt, $199, oroton.com; Wool blend coat, $269, hm.com; Ovate hoops, $175, becandbridge.com.au; Asymmetric waistcoat, $79.95, zara.com/au; Celeste aviator sunglasses, $425, zimmermann.com; L’Oréal Paris Color Queen Mono Eye Shadow 29 Ruthless, $9.39; Wynn Hamlyn denim dress, $365, thenewtrend.com.au; Biker calf boots, $399.95, tonybianco.com/au; Suede classic sneakers, $140, au.puma.com; Lucy midaxi skirt, $99.99, forevernew.com.au; Revlon ColorStay Limitless Matte Lipstick in Hype Girl, $17.99; Pedro cotton shoulder bag, $89.95, tonybianco.com/au; Mesh Mary Janes, $75.95, zara.com/au; Emersyn belt, $180, camillaandmarc.com; Black stone and enamel charm hoops, $194, becandbridge.com.au; Westwood sunglasses, $400, viktoriaandwoods.com.au; Denim drape leg jeans, $320, scanlantheodore.com/au

LET’S get PHYSICAL

Next time you work up a sweat, make it a fashion-forward occasion

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT

Skateboarding Firebird track jacket, $150, adidas.com.au; Loose fit activewear top, $27.99, hm.com; Soft mulberry set, from $115, aloyoga.com; Essentials crinkle nylon running shorts, $120, and Essentials halfzip mockneck shirt, $315, fearofgod.com/en-au; Asics Gel-NYC sneakers, $220, asics.com/au; Heritage cap, $49.95, countryroad.com.au; Oura ring, from $457, ouraring.com; Silverstone bike shorts, $119, pe-nation.com; Made in UK 991v1 Finale sneakers, $330, newbalance.com.au; Light support sports bralette, $24.99, hm.com; Ogx Refresh & Nourish + Coconut Milk Dry Shampoo 200ml, $19.99; Adilette 22 slides, $90, adidas.com.au; Celsius deluxe fitness mat 10mm, $49.99, rebelsport.com.au; Dajlien training weight ring set, $35, ikea.com/au

CLOCKWISE FROM TOP LEFT Giorgio Armani Acqua Di Gio For Men 100ml EDT, $129.99; Calvin Klein Euphoria For Women 100ml EDP, $79.99; Yves Saint Laurent Black Opium 90ml EDP, $189.99; Calvin Klein CK One 200ml EDT, $59.99; Hugo Boss Just Different 125ml EDT, $69.99; Issey Miyake For Women 50ml EDT, $59.99; Ariana Grande Mod Blush 100ml EDP, $79.99; David Beckham Beyond 90ml EDT, $19.99; Silver Scent 100ml EDT, $39.99; Guess For Women 75ml EDP, $44.99

ESSENTIALS

BEAUTY & MAKEUP TOOLS•HAIR ACCESSORIES & BRUSHES

NAIL CARE•SILK ACCESSORIES

Jono Castano BREAKING BOUNDARIES

There’s far more to this personal trainer and gym owner than his abs and celebrity clientele

Words Charlotte Brundrett

As one of Australia’s most recognised personal trainers, Jono Castano is a shining example of a self-made man. But that’s only the half of it.

Behind his multimillion-dollar fitness empire is a backstory built on blood, sweat and tears.

Jono first established a name for himself transforming the likes of Chris Hemsworth, Rebel Wilson and Alex Volkanovski.

Now the 33-year-old Sydneysider with nearly a million Instagram followers has two Acero gyms in Sydney, plus fitness app Acero Drip, merchandise line Wear Acero, debut book It Starts Today, an ambassadorship with Melrose Ignite and a global partnership with Ovolo Hotels.

But that’s not to say his journey to success has been easy or conventional, for that matter — he’s had to navigate a series of personal setbacks to get to where he is today.

Humble origins

Originally from Colombia, Jono’s family migrated to Australia during his childhood to escape the cycle of poverty and violence that surrounded them.

“I had a happy childhood in La Virginia, but that’s not to say there weren’t hardships,” Jono says. “We didn’t have access to hot running water and on one occasion I saw someone get shot.”

When his older brother Mauricio was killed in a horrific

traffic accident at only six years old, the devastating loss was the final catalyst for Jono’s family to seek a better life.

“I think it’s really important to stay connected to your roots. Coming from absolutely nothing to having all that I’ve accomplished so far is an incredible feeling, but it’s also a testament to my parents,” he says.

“They risked everything to give my brother Damian and myself a better life, so it’s nice to be in a position where I can give back to them.”

Family ties

When The House of Wellness chats to Jono, he is soon to welcome his first child (expected to be a daughter), with partner Simone Holtznagel, a model and TV personality.

Zara

“I THINK IT’S REALLY IMPORTANT TO STAY CONNECTED TO YOUR ROOTS.”

He says one of the more unexpected joys of impending fatherhood has been the impact it’s had on his relationship with his own father.

“Growing up, my father never said he was proud of me or gave me positive affirmations. Instead, I found that through personal training and connecting with clients,” he says. “I was distant with my family and it’s always been a tough topic for me, but it’s really nice that we’re becoming closer now.”

With Jono and his brother due to become first-time dads a few weeks apart, the imminent bundles of joy are helping his family reconnect. And Jono now has even more purpose and an added respect for clients with kids.

“It’s not about me anymore. I want to give back to my daughter as much as I can so she doesn’t go through the experiences I had,” he says.

Dashed dreams

Long before Jono built the career he has today, soccer was his first passion and it became a source of solace during his first years in Australia.

“I was soccer mad growing up, and playing professionally was my goal in life,” he says.

He remembers being teased as a kid for struggling with English, with discussions of being held back a year level.

PHOTOGRAPHY STEVEN CHEE STYLING EMMA COTTERILL HAIR AND MAKE-UP STEPH LAI

MAIN Jono wears Zara T-shirt, and his own watch throughout INSET

knit top and sneakers, Calvin Klein zip-front cardigan, COS linen pants

But when his parents enrolled him into a local soccer club, things started looking up.

By his early teens, Jono was training at West Ham United Academy in England. Then followed years of back-andforth trips abroad in his efforts to make it as a professional soccer player.

Despite going on to play for clubs in Colombia, Belgium, Singapore and Indonesia, Jono eventually hung up his boots for good due to logistical setbacks.

“Seven years later, I was travelling in Miami and his team approached me about a one-on-one PT session, which I jumped at. Getting to know him and share my story was something I’ll never forget.”

Taking risks

One of the biggest initial challenges faced by personal trainers is building clients, and Jono had the foresight to realise an online presence

“A LOT OF PEOPLE FEAR CHANGE … BUT STEPPING OUTSIDE OF THAT AND TAKING A FEW RISKS IS HOW I BUILT MY BUSINESS.”

“At some point you’ve got to admit to yourself, ‘Hey, this isn’t for me’. But letting go of something you’ve dedicated your life to can be a really tough thing to accept,” he reflects.

Finding passion

Jono was able to direct the drive and resilience gained through soccer into other career pursuits, and personal training became his new love.

After earning his certifications, he quickly went from training clients part-time at a Surry Hills gym to being awarded Asia Pacific Trainer of the Year within his first 12 months at Virgin Active.

“One of my biggest full circle moments was with Sir Richard Branson. The first time I met him, he was visiting Virgin Active’s Zetland location (in Sydney), where I worked. I got a quick run-of-the-mill handshake and that was that,” Jono says.

could increase his reach. In the early 2010s, having visibility online was viewed a lot more negatively than it is today, and Jono regularly copped flak from colleagues and employers for his Instagram activity.

“Once, I got pulled aside at work and had to explain my reasonings for promoting myself and showcasing what I was passionate about, which sounds ridiculous now,” Jono says.

“A lot of people fear change and won’t leave their comfort zone, but stepping outside of that and taking a few risks is how I built my business.”

Another tactic that proved fruitful for Jono was offering free sessions to high-profile names by sliding into their Instagram DMs.

“Training Matty J (Johnson) from The Bachelor Australia ended up being a huge coup for me, and his fitness transformation generated a lot of press, becoming something

I could leverage with other high-profile clients,” he shares.

Unconventional business strategies didn’t just generate more clients for Jono, they also gave him the means to launch Acero, his boutique gym, in Sydney’s Kensington and The Fullerton Hotel.

While he is proud of his accomplishments, he’s also quick to credit his Acero co-founder and ex-wife Amy Castano, who remains heavily involved in the business, as integral to his success.

Go behind the scenes of Jono’s cover shoot

There’s a strong loyalty between the pair, who were together for 15 years. Amy continues to operate the PR side of Acero and whenever Jono needs something, she’s the first person to check in and see if he’s OK.

“Towards the end of our relationship, Amy and I became

best friends. She knows me better than anyone, and even when we broke up I never entertained the thought of getting rid of her from the business,” Jono says.

“The way I see it: Life’s so short, why would you ever want to get rid of good people that want the best for you?”

Current focus

An ambassador of food range Melrose Ignite, Jono is proud to represent the brand, which is 100 per cent Australian made and owned.

“I was first introduced to Melrose Ignite when I tried a keto diet and I’ve been a fan ever since,” he says.

“Keto-friendly nutrition and guilt-free snacks are really important to me. The range takes the guesswork out.”

While embracing fatherhood is at the forefront of Jono’s personal life, expanding Acero gyms domestically and internationally is a priority business goal.

He also has “so many exciting projects in the pipeline”.

“Our fitness app is evolving, there’s talk of launching my own perfume line and I’m seizing as many opportunities as I can,” he says.

“Where I’m at today isn’t some fluke,” he adds. “It’s involved a lot of grit, long hours and free sessions, including experiences in my life that I wish didn’t happen, but it’s shaped me into who I am today.”

It Starts Today by Jono Castano, published by Affirm Press, RRP $32.99, is available at all good booksellers, with proceeds of book sales from Booktopia going to the Refugee Migrant Children Centre Australia, a charity close to Jono’s heart.

MAIN Jono wears Boss knit polo top, Calvin Klein pants, Zara suit jacket and sneakers INSET Brooks Brothers half-zip knit, COS linen pants, Zara sneakers, with Decathlon soccer ball

FIGHTING for o FUTURE

More of us are worried about climate change than ever before. Meet three people who are doing something about it

Words Karen Fittall

An overwhelming majority of Australians are now concerned about climate change, according to the latest research report from The Australia Institute.

A few things can help explain this, including the combination of the 2019-20 Black Summer bushfires and the extensive flooding

across the country’s east coast that followed.

If you’re among the seven out of 10 Australians who are concerned, it may help to know that long before the devastation of Black Summer, some people had already mobilised in a meaningful way for the cause. Get to know three of Australia’s most proactive and influential climate change warriors.

Dr Anika Molesworth

FARMERS FOR CLIMATE ACTION DEPUTY CHAIR AND CLIMATE WISE AGRICULTURE FOUNDER

“I BELIEVE IN THE POWER OF HUMANITY”

Dr Molesworth’s journey with climate change began more than 20 years ago when she was 12 years old and her family from Melbourne bought a farm in Far West NSW. She fell quickly in love with the land she still lives on today, and when the rain didn’t arrive season after season, it had a profound effect on her.

“This place is under my care for this brief moment in history, so knowing that it’s threatened by climate change has always meant I’ve passionately and determinedly wanted to do something to look after it,” says Dr Molesworth, who has a PhD in agriculture and environmental management.

About a decade ago, Dr Molesworth’s mission grew even bigger.

“There was this growing sense of frustration amongst farmers not only about the climate change debate that was going on, but also about the narrative at the time that taking steps to address the climate crisis would actually hurt farmers.

“In reality the exact opposite was true — if we didn’t tackle climate change, as farmers we knew what it’d mean, not just for us but for Australia’s food security.”

Having already founded the knowledge-sharing platform Climate Wise Agriculture, Dr Molesworth set about helping to establish Farmers for Climate

Action in 2016 with a small group of farmers from around Australia.

It now represents more than 8000 farmers nationwide who are striving to find climate solutions in Australia’s food and farming systems.

“We’re all in it together, which is what I love. We’re all learning and testing and trialling what we can do. We’re committed to solving these problems together,” she says.

And it turns out everyone can do their bit.

“When we’re choosing food, it’s choosing local and seasonal foods and paying a fair price for that food that can help provide farmers with the financial resources they need to adapt to climate change and mitigate emissions on their farms.”

Years after witnessing the impacts of climate change on her family’s farm, Dr Molesworth is hopeful about the future.

“I’m a realist, so I understand what the science is saying and just how serious the situation we’re in is, but I also know that we have the knowledge and the skills and the technology to try to solve this problem. We just need to, as a nation, find the determination and the courage to move the needle quicker. I also believe there are a lot of people who’ll fight for those places they care about. I believe in the power of humanity.”

Amanda McKenzie

CLIMATE COUNCIL CHIEF EXECUTIVE

“I FELT LIKE I HAD TO DO SOMETHING”

Amanda’s future as an environmental leader and prominent public commentator on the climate crisis was shaped by a trip to Tasmania’s Styx Valley when she was at university.

“At the time, I was reading (Professor) Tim Flannery’s The Weather Makers and being amongst some of the oldest trees in the world I had this moment where the level of suffering that would be caused by climate change just struck me and I felt like I had to do something,” Amanda recalls.

That “something” became co-founding the Australian Youth Climate Coalition in 2006 and later joining the Climate Commission (where Prof Flannery was the chief commissioner) as its senior communications advisor. When that was abolished by the government two years later, she and Prof Flannery made a game-changing move — they decided to crowd-fund the Climate

Australia’s

Council,

Photo: Climate Council

Photo: Penny Hall

independent, evidence-based organisation on climate science, impacts and solutions.

“We raised $500,000 in the first day and PayPal shut us down because they thought we must be money laundering. In the first week we raised $1.3 million and since then we’ve established ourselves as a climate institution,” Amanda says.

While public support was overwhelmingly positive, 2013 was a hostile time to be talking climate change. “Back then it was a very politically contentious debate and Tim and I got death threats. It was very tense — there was this argy-bargy that doesn’t exist now.”

Initially, one of the Climate Council’s main roles was to hold governments accountable for not taking climate change seriously.

“Now, it’s helping the public understand about the level of emissions reduction that’s required and that we’ve wasted a long period of time in Australia not acting,” Amanda explains. “That’s having real consequences and means we need to accelerate the transition to things like renewable energy and transport solutions. We need to do more.”

That said, Amanda can appreciate how much change for good has occurred.

“I’ve been working on climate change since my early 20s and the advantage of turning 40 last year is having perspective. When I started working, there were about 1000 homes with solar panels in Australia and now millions of homes have them. And back then, no one knew what renewable energy was and now some days it’s powering 40 per cent of the economy.

“No, it’s not fast enough. And yes, it’s been really hard won, but how much change I’ve already witnessed and been a part of is what gives me hope.”

Pip Ki nan

CLEAN UP AUSTRALIA CHAIR

“SIMPLE STEPS CAN PROVIDE COMFORT”

In many ways, Pip can’t remember a time when environmental stewardship wasn’t on her radar.

“Thirty-five years ago, Dad was saying plastic would be a scourge for our generation — he was ahead of his time, a true trailblazer,” she says.

Pip’s dad was Ian Kiernan, who founded Clean Up Australia in 1989. Pip says it was her dad’s travels that forged his future.

“As a solo yacht racer, he navigated the world several times and I think encountering nature so closely and relying on it for power and food gave him a different perspective. The most compelling trip for him was visiting the Sargasso Sea. He’d dreamt and read about it as a child and was so excited to go there, but when he did it was so polluted, mostly with plastic. He was so angry to see that.”

Ian returned to Sydney and organised a clean-up of the harbour. When 40,000

people turned up, Clean Up Australia was born.

When Ian passed away in 2018, Pip was compelled to step in. “I went in with an open mind, thinking because it was so affiliated with Dad, Clean Up may be coming to its natural end. But the minute I got involved I realised there was so much work still to do.”

Under Pip’s watch, Clean Up Australia has transitioned from being solely focused on removing waste from the environment to preventing it from accumulating in the first place.

“When it comes to climate change, I think the fact that we’re living beyond our means in terms of the environment and the importance of being more sustainable and circular in our approach is sadly often missed in the conversation,” Pip says.

“The fact is, Australia is the largest consumer of single-use plastic water bottles in the world and we’re not recycling enough

plastic either. Every year we also put 200,000 tonnes of clothing into landfill, where it takes hundreds of years to break down, releasing methane gas as it does. We still have a throwaway culture where we make it, use it and throw it out.

“Instead, we need to work towards building a circular economy where, when a product reaches the end of its life, we capture those resources and use them again.”

Clean Up Australia is dedicated to advocating for the large-scale initiatives that goal requires. But Pip says one of the best things we can all do is buy products with recycled components, which creates demand for recyclable resources.

“At its core, Clean Up Australia is all about practical action and, as well as making a genuine difference, those simple steps can provide comfort at a time when climate anxiety is climbing.”

Photo: Clean Up Australia

At age 6, Sara became a bilateral above-knee amputee. “A genetic birth anomaly meant I was born without the tibia (shin bone). My family migrated from Bangladesh to New Zealand when I was young and that’s where the decision was made to amputate. Before that, I had to be carried around a lot, so becoming an amputee was better in many ways because I gained more independence.”

Sara felt ashamed of her disability.

“I was teased quite badly in high school, which had a big impact, but the other thing that made me feel ashamed was how people with disabilities were typically portrayed.

“Even now, it’s often the case that we’re seen either as inspirational or as objects of pity. There still isn’t a normalisation of disability where people are represented as simply being out there living their lives like anyone else.

“I can’t tell you how many times I’ve been minding my own business grocery shopping when a stranger comes up and says, ‘Well done, great job’. It took me a while to realise they were congratulating me just for being out of the house, doing an everyday task. Even if well intentioned, it reflects what people think I can achieve.”

Sara gets frustrated when people ask what sport she plays.

“I often get asked if I’m in the Paralympics or whether I’m an athlete. I think Paralympians are incredible, but I feel some people think that if you’re a person with a disability you should be doing elite sport.

“As someone who’s not, the message can feel like, ‘You can be disabled but if you’re not an

SARA SHAMS

Finding her voice has been life-changing for the pharmacist, disability advocate and model

Words Karen Fittall

elite athlete then we’re not sure if you’re good enough’.”

A lightbulb moment had a profound effect.

“I still felt uncomfortable about my disability even as I turned 30. I was excelling in my personal and professional life as a pharmacist so I began to question why I felt that way.

“I asked myself, ‘What message am I sending to other people like me?’ I realised I didn’t want to keep the cycle of self-doubt going because if I did, I wasn’t doing anything to break the barriers that people

represented. It is my hope that when others see me embracing my disability, it empowers them to feel worthy of taking up space. But it’s also about changing society’s conceptions around what beauty is.

“I truly hope we’ll reach the point one day where it’s not ground-breaking to see someone like myself on the runway or on TV or in leadership roles. It’s why I’m working on being more prominent in that space myself.

“Growing up, I never saw people with disability in leadership roles and you still don’t. It makes me question: why? It’s not because we don’t have the skills.”

Sara would welcome more non-disabled people becoming allies for people with disability.

living with disability face daily. That motivated me to become more active on social media, where I found people like me who were not only surviving but thriving, and I’ve recently joined the boards of two not-for-profit organisations to challenge the under-representation of people with disabilities in boardrooms.”

Walking the runway for Brisbane Fashion Week in 2022 was a powerful moment.

“My motivation to continue to show up on every platform is to see more people like me being

“Raising awareness can be tiring and I think a lot of advocates burn out because it can be exhausting. It’s interesting to remember that anyone could join this disabled minority group at any point in their life. When you think of it that way, it might be easier to appreciate why the changes we’re advocating for need to happen.”

There are things she would love to let ‘high-school Sara’ in on, if she could.

“If I could go back, I’d tell her that it’s absolutely OK to be different and to have missing limbs and that you’re not the problem — it’s society and all the barriers that need to be removed that are the problem.

“And I’d also say, ‘You don’t know this now but one day it will be embracing your quirks that will lead you to become the change you need to see’.”

Photo: Momento Road Photography

STRENGTH in NUMBERS

Many men in Australia report feeling lonely, but learning how to be vulnerable and authentically connecting with others can make a massive difference to wellbeing

Words Janet Stone

After leaving school, Rory McHugh struggled with his mental health.

But he didn’t share his problems or worries with his friends or family — even after a suicide attempt. It took him years to open up to them about his mental health challenges,

after coming to a place in his life when he realised the value of social support. And today he is able to reflect on his struggles.

“When school finished and I had to start making my own way through life and figuring out how to go about my day, I felt quite lost and confused for a long time,”

Rory, now 26, says. “I never really realised that I was on this slow slope into depression from lack of direction, lack of motivation and lack of understanding of what my purpose was as an adult, as a man and just in general.”

Rory’s reluctance to reach out to others is reflected in the

research. The Relationship Indicators 2022 report by Relationships Australia found men were struggling to make social and emotional connections, and compared to women were lonelier and more likely to manage relationship issues on their own.

Meanwhile, in the Ten to Men study by the Australian Institute of Family Studies in 2021, limited social connectedness was found to be more common among Australian males than females, and lower levels of social support were associated with greater depressive symptoms.

Ten to Men program lead Dr Sean Martin notes quality connections with others is important. “It’s clear from our own data that it really is the quality of connection that’s particularly protective to overall wellbeing and mental health,” Dr Martin says.

The stereotype trap

Movember men’s health research global director Dr Zac Seidler says male stereotypes are likely to be influencing the way men understand and build their friendships and the expectations of themselves within those friendships.

“There are really strong stereotypes that suggest men don’t need strong social connections and that they are self-reliant, and men sometimes conform to that,” Dr Seidler says.

How men usually socialise through group activities is also limiting the possibility of making deeper connections.

“I think men struggle with their social engagement and connections and opening up to others because of a socialised way of connecting built on shoulder to shoulder activities, but we know men are capable of far more,” Dr Seidler says.

“MEN THAT HAVE HIGHER LEVELS OF COMMUNITY ENGAGEMENT SHOW BETTER OVERALL WELLBEING, HIGHER RELATIONSHIP SATISFACTION AND THEREFORE BETTER MENTAL HEALTH.”

Dr Sean Martin

“Many men’s relationships are not built on emotional communication or vulnerability and as a result, the very foundation of many men’s relationships with other guys is not something that they rely on when it comes to their social and emotional wellbeing.”

Loneliness epidemic

While quantity and quality of social connections can play a protective role in mental health and wellbeing, many men let friendships slide as life takes over.

“As men get into relationships, as they have kids, many deprioritise social connection, and that is playing out in a loneliness epidemic, which is directly connected with the staggering suicide rate in our country,” Dr Seidler says.

According to the Australian government, there are more than 3000 deaths by suicide in Australia each year.

Suicide Prevention Australia notes male suicides make up three-quarters of all suicides.

Dr Martin says as men get older they tend to lose their number of social connections. The Ten to Men study looked at the effect of life events —

such as marriage breakdown, kids moving out, or losing or changing jobs — on social connectedness in men.

“It’s those men in particular that really struggle to maintain social support or that social connection,” Dr Martin says.

The importance of being socially connected to a community is reflected in the Ten to Men research.

“Men that have higher levels of community engagement show better overall wellbeing, higher relationship satisfaction and therefore better mental health,” Dr Martin says.

Opening up

For Rory, discovering a love of exercise helped improve his physical and mental health and added structure to his days. As his confidence grew, he began opening up to his friends.

“It was a weird, hard process and it felt awkward. Even after I saw my friends open up, I still felt like I couldn’t. I definitely had a lot of false ideas of what it was to be a man and what you had to hold in,” he says.

“I learned that it’s OK to not know where you are in life and that everyone needs help. All these images and ideas I had of masculinity and what it is to be a man were slowly stripped apart as I learned who I was as an individual and that I didn’t have to succumb to any sort of societal pressure.”

Dr Seidler says some men feel really awkward and uncomfortable having these conversations and connecting with their friends in a new way.

“The really important thing to remember is that everyone around you is thinking the same thing. Everyone is just keeping this desire to themselves, and so no one is getting their needs met.”

INSET

Rory McHugh’s friendships have helped transform his life.

How gaming can boost mental wellbeing

From banter to bonding

For many men, bantering with their mates can be the main way they relate. But how do you shift from banter to bonding?

“Think about what you are currently being offered and why is it missing the mark — why are you leaving a social situation feeling worse than you did when you arrived?” Dr Seidler says.

“Banter and humour, although really useful in the right setting, isn’t a catchall and can act as a defence mechanism that men have built up over time. Think about who

are the people that are going to really respond well and help you and listen to you and that you can help as well.”

Dr Seidler recommends thinking of more ways to connect beyond watching football or meeting up in a pub. Connection doesn’t have to involve an activity — it could be a simple face-to-face catch-up, although that may feel awkward at first.

“For many men, stillness can often be confronting, because with stillness comes the necessity to engage on a new level,” Dr Seidler says.

For Rory, having friends he

can talk to has transformed his life. “My friends have shaped who I am. We all talk to each other about everything. We check in all the time,” he says.

“We’re very much a different friendship group now, coming through all these years of learning together. We can all rely on each other and I definitely wouldn’t be who I am without them and vice versa.”

FOR MENTAL HEALTH SUPPORT

au.movember.com/ mens-health/get-support

LIFELINE 131 11 14

BEYOND BLUE 1300 224 636

HOW TO MAKE MATES

Gotcha4Life founder Gus Worland has these tips:

Take action

“Don’t sit back and expect things to happen. Get off your arse and have a go. Join a men’s shed. Start a game night. Contact old school friends. Talk to dads on the sidelines of kids’ sport, even though it’s hard and will take courage. Take a big breath and go for it.”

Try non-direct eye contact

“When you’re walking or driving, you don’t have eye contact and you’ve got a few distractions and that makes it easier for the conversation not to be awkward or weird. Also try texting, emailing or ringing someone.”

Be vulnerable

“It’s key to deeper connection. Be a bit vulnerable and see what happens.”

Practise connecting

“It’s like getting fit — you can’t just go to the gym once. It’s going to take time and effort.”

gotcha4life.org

Kylie M re-G b t

Freedom fighter

She spent 804 days locked in an Iranian prison accused of being a spy but a loving partner, new baby and now a Churchill Fellowship are helping Kylie Moore-Gilbert recover and rebuild

Words Liz McGrath

There’s nothing like the sleep deprivation of being a new mum to whip you into shape and to make you realise that the world is about so much more than yourself,” Melbourne academic Dr Kylie Moore-Gilbert says with a laugh. “It’s definitely given me perspective.”

Daughter Leah is now 11 months old and clearly the centre of the world for Kylie and her partner, broadcaster and comedian Sami Shah.

Sami’s daughter Anya, 14, who lives with the couple in their inner-city townhouse, is revelling in being a big sister.

Kylie reveals: “I’m really enjoying watching Leah flourish and grow and become lovely and chubby and smile and laugh and have personality and to get to know her character and her temperament.

“It’s been a blessing and a pleasure to be on that journey with my daughter and it’s a new start for me in life. Being

able to draw a line under my experiences in Iran and create this beautiful new person and restart my life as her mum, I can’t think of a better way to recover and rebuild than that.”

It’s now more than three years since Kylie was snatched by Iran’s feared Islamic Revolutionary Guards Corp at the country’s Tehran Airport, after attending an academic conference in the city of Qom.

Accused variously of being a Mossad agent, an M16 agent

Photo: Aaron Francis

and a spy, Kylie, who was then a lecturer in Islamic studies at Melbourne University, was convicted in a secretive trial and sentenced to 10 years in prison.

Her 804 days behind bars, first in the Guard Corps’ notorious 2A wing of Evin Prison, before being transferred to the isolated desert prison Qarchak, were punctuated by long periods of solitary confinement, gruelling interrogations and uncertainty about her fate, but she never gave up.

“AS AN INNOCENT PERSON IN PRISON YOU BECOME AWARE OF SOME OF THESE FEATURES OF A JUSTICE SYSTEM THAT WE TAKE FOR GRANTED HERE IN AUSTRALIA.”

Kylie Moore-Gilbert

“There’s only really one way to get through it in one piece and that’s by developing strength and resilience and somehow I was able to do that,” she says, citing the covert friendships that she made with other prisoners as her lifeline.

Kylie would communicate with prisoners through the air vents between cells and by hiding letters on the narrow outdoor balcony where she spent a solitary hour each day.

At the time of writing, two of those women, environmental activists Niloufar Bayani and Sepideh Kashani, were still incarcerated in Evin Prison.

“These two brave, courageous women did so much for me when I was in prison. They were like my sisters; they really did everything they could to help me, a complete foreigner who they owed absolutely nothing,” Kylie says.

“They didn’t even know if they could trust me and yet they reached out and offered

me the hand of friendship, and that sisterhood and solidarity really, really got me through.”

Finally, in November 2020, after more than two years of not knowing whether her feet would ever touch Australian soil again, Kylie was released in a high stakes three-nation prisoner swap deal arranged by the Australian government.

But the homecoming she had dreamt about was not to be, with news that her husband had begun a relationship with another woman.

She says the initial euphoria of being free and the desire to enjoy the small pleasures in life were replaced with “a kind of bewilderment” about her relationship breakdown and what she was going to do with the life that was suddenly hers again.

Meeting Sami, getting to know a stepdaughter and the arrival of a new baby have been a large part of the salve helping her to heal.

Also helping with the process is a book, The Uncaged Sky, that Kylie, who remains a passionate advocate for human rights in the Middle East, has written, detailing her time behind bars.

“As an innocent person in prison you become aware of some of these features of a justice system that we take for granted here in Australia, like the rule of law, the presumption of innocence, the ability to access a lawyer and impartial legal advice, the separation of powers, the independence of the judiciary, the lack of corruption in our system,” she says.

“To be deprived of all of those things and to be an innocent person convicted of a crime you didn’t commit, it really does open your eyes to some of these broader issues.”

As a Churchill Fellow, Kylie will use that experience as she travels to the US, UK and Canada to explore those countries’ policies and procedures around wrongful and arbitrary detention and hostage diplomacy, to investigate how these could potentially improve Australia’s model and approach.

It seems 2024 is going to be just as busy for Kylie as 2023.

“WE NEED TO STOP TRYING TO BE SUPERWOMEN”

If there’s one thing Kylie has learnt since becoming a mum, it’s women need to be kinder to themselves.

“I feel like I’m constantly trying to keep all the balls I’ve thrown up into the air from falling on the ground and I’m not doing even 50 per cent of what I want to be doing,” she says with a smile.

“But maybe that’s OK and embracing the chaos is part of it and I should go easy on myself.

“I’m learning that having longer term goals means I can chip away at them over time rather than trying to be superwoman and trying to do everything at once.”

Kylie with Sami, their baby Leah and Sami’s daughter Anya

FOBI?Do you have

For some people, the fear of being included can often make attending social events a cause for anxiety rather than excitement

Words Tania Gomez

Aping in your inbox tells you there’s a work dinner on the horizon. If your immediate reaction is a feeling of dread or distress, you could be experiencing FOBI (fear of being included).

The opposite of the more widespread acronym FOMO (fear of missing out), FOBI is a form of anxiety that revolves around social situations.

Those who experience it may find that not having to take part in a social gathering is actually preferable to joining in.

According to clinical psychologist Dr Heidi Heron, someone with social anxiety may get overly nervous, anxious and self-conscious in a social setting.

“The cause differs from person to person but from my experience, most people who have social anxiety also seek external validation, worry about what others will think and have a lower sense of selfconfidence in social situations,” Dr Heron says.

Psychotherapist Elizabeth Anile, founder of Lemonade Psychotherapy, says social

anxiety is as much of a phobia as a fear of spiders or a trip to the dentist.

“Let’s jump in the body of someone with social anxiety as an invite to a work event lands in their inbox,” Elizabeth says. “The thoughts begin to race: What if people think my outfit looks silly? What if I make a fool of myself in front of my boss? Does anyone even want me there or is this a pity invite?

“The thoughts have snowballed in such intensity, the (body’s) flight response has kicked in. The body is now interpreting the event as a threat to its sense of safety. In this hyperaroused state, the heart races, palms sweat, it’s hard to breathe, nausea brews as hands begin trembling and a hot flush breaks out. Avoiding the event altogether suddenly seems like the best option.”

According to Beyond Blue, about 11 per cent of Australians experience social anxiety in their lifetime, and about 7 per cent experience it in any 12-month period.

If this sounds familiar, here are some of the best ways to approach social occasions.

Minimise triggers

It’s important to be “match fit” in the lead-up to an event. Elizabeth recommends minimising stimulants such as caffeine, which can exacerbate anxiety. Also, try to get plenty of sleep and engage in regular exercise to release feelings of anxiousness.

Don’t go alone

If you’re feeling nervous about heading into an event solo, enlist the help of a friend or colleague for moral support and go together.

Avoid alcohol

It’s tempting to rely on a little liquid courage before or at an event, but try to avoid this. “While it seems alcohol can ‘take the edge off’, it also exacerbates feelings, and the levels of anxiety and nervousness can increase,” Dr Heron says.

Adopt a mantra

Dr Heron says a strategy her clients often use is adopting a mantra such as “I am safe” when faced with a situation they’re feeling anxious about.

Flip the script

“It’s helpful to reframe your anxious experience to avoid identifying with the condition, as that’s when we can feel trapped and therefore powerless to the sensation. You are not anxious — you are a person having an anxious experience,” Elizabeth says.

Plan your exit

Set a departure time to create more certainty around an event. “Book the Uber home ahead of time or ask your partner or friend to pick you up at an agreed time. Creating a sense of predictability will help relieve anxious symptoms,” Elizabeth says.

Consider therapy

FOBI doesn’t have to be your plus one to every social event. Consider seeking therapy to help address your anxiety for the long term.

Dr Heron says treatments such as cognitive behaviour therapy, neuro-linguistic programming and rational emotive behavioural therapy have been shown to work very well with social anxiety.

JACQUI FELGATE

In the countdown to the Paris Olympics, The House of Wellness TV co-host chats to sprint star Rohan Browning about what makes him tick

“MOST OF WHAT I DO IS MOTIVATED BY FUN’’ Rohan Browning

He is Australia’s fastest man — known as the Flying Mullet.

But 26-year-old sprinter Rohan Browning didn’t start running until he was 16.

“I don’t think I ever had a ‘come to Jesus’ moment with athletics. I just got into it,” he says. “I think I had this kernel of talent, but it’s really been an ongoing learning process and I’ve sort of fallen even more in love with the sport.

“The most important thing is to be driven by love and passion. I actually think it takes a lot less work to get kids interested in sport than parents think. It’s important to expose kids to as much diversity as possible in sport and not push them too much.

“Seeing kids out at the track just being flogged within an inch of their life, you know, it’s not really necessary.”

When starting out, mental health is as important as physical, he says. “Those years are so formative and there’s so much more to life beyond the mundanity of running around an athletics track. I think to have longevity you have to be self-motivated.

“A lot of the best athletes I know have the best sense of self — the best understanding of what motivates them and what truly makes them happy — and they are balanced. It’s a recipe that’s different for everyone.”

The three-time national champion has toured the world competing. This included making the semifinal of the men’s 100m sprint at the Tokyo Olympics in 2021 during a worldwide pandemic.

“The reality is you get to travel to all these places in the

night and you sit around the hotel room. It’s all very boring,” he reveals.

“And then you’re out sort of shortly thereafter. I’ve always made a point to try to capture the essence of wherever I am. Tokyo was my first Olympics, so I suppose I didn’t quite have the yardstick to compare it to. But I was happy to be there. I’ve been very fortunate.”

Being Australia’s current fastest man — and attempting to break the 10-second barrier — are things he doesn’t overly dwell on.

“I think it’s just so transient that if you fall into the trap of sort of bathing in your own selfglory it will be very short lived.”

As for his Flying Mullet nickname, it might be time to park it. “You know, it’s not my favourite. I don’t have a mullet anymore. I cut my hair. I like to think it’s now more professional.”

Rohan has just completed a law degree.

But he doesn’t plan on using it.

“I wouldn’t wish it on my worst enemy,” he says, laughing.

“I don’t plan on being a lawyer. I slowed my degree down to complete it over more years, and I found athletics and the law good complements to each other.

“The academic side was something that was important to me but less important than these fleeting years where you can build a sporting career. So I prioritised the sport and I did the degree around it.”

He also likes cars, albeit the slow kind. A vintage Range Rover is his passion project. “I would definitely not overstate my capacity as a mechanic because it is very limited,” he says.

“I really like old stuff. I just love things that have a unique character. You can take it off-roading and it opens up many doors to various activities.

“Most of my mates are not athletes and I think that diversity is really important. Most of what I do in life is motivated by fun.”

Needless to say, he plans on soaking up the Olympic experience, whatever comes his way.

“It’s just so exciting and I think it’s one of the most unique experiences you can have in a lifetime — to be part of an Olympic Games. That’s something I’m really looking forward to.”

Chemist Warehouse, in partnership with Athletics Australia, supports athletes from grassroots to elite level.

MAIN Rohan Browning is currently Australia’s fastest man. INSET, FROM TOP Rohan documents his off-duty life, travels and passions on Instagram.

Photo: Athletics Australia

SURVIVE the SEASON

Now is the time to prepare your body against contracting the flu. Here is how to boost your chances of warding it off

Words Sarah Marinos

It is a common misconception that influenza, or the flu, is just like having a cold. And that is a real worry for respiratory health experts.

“The flu may be no worse than a common cold for some, but for a large number of people it can be serious,” says

Professor Ian Barr, deputy director at the Doherty Institute’s WHO Collaborating Centre for Reference and Research on Influenza.

Flu season usually runs between May and October.

Prof Barr says 2017 and 2019 were “big years” for

influenza but when Covid-19 arrived, influenza rates dropped dramatically.

“But, once again, 2022 and 2023 were quite big years for influenza. At the moment, it’s hard to predict what the 2024 season will be like,” he notes.

In 2022, about 1800 Australians were hospitalised due to influenza, according to government statistics. In 2023, that number almost doubled to just under 3500 cases. In an average year, influenza leads to 1500 to 3000 deaths, which is more than the annual road toll, according to the Immunisation Coalition.

Alarmingly, in recent times, influenza vaccination rates have dropped — down by 20.6 per cent in South Australia, 19.5 per cent in NSW, 18.9 per cent in Victoria and 18.6 per cent in Queensland, according to Australian Vaccine Services.

“Less people got vaccinated and more people have ended up in

hospital for something that is preventable,” Dr Nicole Higgins, from the Royal Australian College of General Practitioners, says.

“I think, post Covid-19, people have vaccine fatigue but they also don’t realise how serious influenza can be. It is a tricky virus. Influenza is smart and it evolves to evade our immune system. It adapts and changes, so the immunity we build up is no longer successful in preventing infection.”

“INFLUENZA VACCINES PERFORM A NUMBER OF FUNCTIONS — THEY REDUCE YOUR LIKELIHOOD OF CONTRACTING INFLUENZA AND, IF YOU GET THE VIRUS, YOU ARE LESS LIKELY TO GET AS SICK AND SO ARE LESS LIKELY TO GO TO HOSPITAL.”

Peter Guthrey

AUSTRALIA SENIOR PHARMACIST

One of the first lines of defence against influenza is vaccination. Because of influenza’s ability to change, each year health experts recommend a new vaccine.

In October, the Australian Influenza Vaccine Committee reviewed the latest data and recommended a vaccine for the 2024 season that protects against three key strains of influenza. A non-egg-based vaccine is available for Australians with egg allergy.

This year’s vaccine offers protection against two types of influenza A viruses and two types of influenza B viruses.

“Influenza vaccines perform a number of functions — they reduce your likelihood of contracting influenza and, if you get the virus, you are less likely to get as sick and so are less likely to go to hospital,” Pharmaceutical Society of Australia senior pharmacist Peter Guthrey says.

“By getting vaccinated, you may also help protect babies, young children and the older people around you from infection. In pregnancy, the influenza vaccine protects mother and baby in the first few months of life, too.”

This influenza season, other viruses may also present risks to vulnerable people. People over 65, those with asthma, diabetes or heart disease, pregnant women and children under five are especially vulnerable to the effects of these respiratory infections.

Covid-19 is still in communities and respiratory syncytial virus (RSV) is also a concern, Prof Barr says.

Just like influenza, colds and Covid-19, RSV symptoms include

PHARMACEUTICAL SOCIETY OF

a runny nose, cough, wheezing, difficulty breathing and fever. Like these other respiratory infections, it is also spread through droplets when someone coughs or sneezes, and by touching a surface where infected droplets land.

New preventatives for RSV are on the way but may not be available in Australia in time for the 2024 season.

“We see competition between these viruses,” Prof Barr says. “Covid-19 rises and drops and influenza fills that space and then RSV pushes back influenza. In China recently we’ve seen an uptick in mycoplasma pneumonia and that’s another player to keep our eye on this winter. Each winter is a complex situation.”

TAKING ACTION

Experts recommend everyone over the age of six months get a flu jab annually.

The vaccine is free for people aged 65 and over, pregnant women, Aboriginal and Torres Strait Islander people, children aged six months to under five years, and those with some medical conditions.

The Queensland Government has also announced it will offer all state residents over the age of six months the influenza vaccine for free.

In the past couple of years, the influenza season has arrived early and peaked at the end of June, around six weeks earlier than usual. The vaccine is usually available from late March.

“Usually, the recommendation is to try to get your vaccine before the start of the season but if you miss that window, there are still benefits with being vaccinated in June, July or August because influenza is still circulating,” Peter says. “It’s not as seasonal as it used to be.”

Dr Higgins says it’s also important to stay home if you do feel unwell.

“If you are sick with a cough or runny nose, stay home, wear a mask and wash your hands frequently. You don’t have to soldier on and go to work. Because what might be a cold for you could be lifethreatening for someone else,” she says.

5 TIPS FOR ROBUST IMMUNITY

1Exercise for 30 minutes most days of the week if you can. There is some evidence that physical activity can help support a healthy immune response to infections such as Covid-19.

2Eat plenty of foods rich in nutrients such as vitamin C, zinc, selenium and iron that support immunity. Think strawberries, tomatoes, citrus fruits, broccoli, cabbage, red meat, chicken, nuts, seafood, dairy, brown rice and eggs.

3Get enough sleep. Most adults need seven to nine hours.

4Don’t smoke — smoking increases your chances of respiratory tract infections.

5Try to manage stress. Too much of the stress hormone cortisol leads to inflammation and dampens the effectiveness of your immune system.

Celebrity psychologist and author Kelly Weekers shares simple practices that can give you a brighter outlook on life

1Daily journalling

Journalling for five minutes a day — every morning and every night — is the simplest and most effective way to be happier.

It helps you practise gratitude by focusing on the good. It helps you focus on the lessons instead of faults, and on what you are proud of instead of what you did wrong.

By starting and ending your day with a few minutes of journalling you will see a huge shift in your life — more selfconfidence and a greater sense of balance, peace and positivity. And research shows it even boosts our immune system.

2Cold plunges

The days are long gone when we see mental and physical health as two separate domains — they are interconnected. Therefore, to feel balanced and positive, do things that are good for both body and mind.

A cold plunge a day keeps the doctor and the psychologist away! It takes just two minutes a day and you only need a cold

ways to

HACK YOUR7HAPPINESS

tub or shower and you are set for a rush of endorphins, improved sleep and mood, and reduced stress.

3Monthly challenge

A monthly challenge helps you take actions beyond your comfort zone.

It helps you face fears head on, helps you strengthen behaviours you would like to more actively incorporate into your life, and focus on the things you find important. Think of a sleep hygiene challenge, a ‘compliment a day’ challenge, a manifesting challenge, a ‘set the bar low’ challenge or a ‘choosing me’ challenge.

Practising something for 30 days makes it easier to incorporate into your everyday way of life.

4Positive affirmations

Happiness is about feeling happy with who you are and what you have. Selfconfidence is an important aspect of feeling happy and content. The easiest way to boost your self-confidence is adding positive affirmations to your day.

Write down a positive affirmation about yourself and your life daily — preferably within your journalling routine, as ‘habit stacking’ makes it easier to commit to habits.

Repeat these affirmations out loud. Don’t underestimate the effects of affirmations. We are very prone to listening to our inner critic and affirmations help you mute that critical voice. Whatever we put behind the words ‘I am’ shape who we are and therefore our reality. Choose these words wisely and proactively.

5Routines

A great morning routine sets you up for a great day. Instead of starting the day in chaos without really knowing what to do, create a routine around it.

Always start your morning at the same time doing the same things that benefit your mental and physical health: journalling, a cold plunge, pressing a healthy juice for yourself. Incorporate some movement and sunlight by exercising outside or walking to work.

This works the same with an evening routine. Instead of scrolling your night away and laying on the couch with a bag of chips, it helps to take a long shower or bath, get your journal out or read a book. Set your phone to flight mode an hour before going to bed to enhance both mood and sleep.

6Getting outside

Fresh air, sunlight and a long mindful walk (without your phone) is a great

way to feel happier. It’s a way to meditate without doing it in the classical form. It’s all about activating your senses and being in the moment. Ask yourself: ‘What do I see? What do I feel? What do I smell? What do I hear?’

Notice and observe your surroundings. It helps you let go of thoughts and enjoy the here and now. By going outside and exposing yourself to sunlight you enhance your vitamin D intake, which is vital to our mood.

7‘Invite only’ social circle

You will feel a lot happier once you make sure your inner circle is filled with good vibes, love and support.

Commit to an ‘invite only’ principle — see your life as your party and only invite people that actually help you feel your best and be your best.

You’ll never flourish if you stay in an unhealthy environment. Dare to choose who you surround yourself with and say goodbye to the people who do not have your best interests at heart.

THE ART OF LAYERING

Skincare tips for a smooth transition between seasons

JALA MOUSHI Community pharmacist

Autumn has arrived and with it comes the worry of dry, chapped skin.

Preparing your skin for the cold months ahead is timely and starts with giving your skincare the same consideration as your wardrobe, with the use of hardworking layers.

The important thing to know about cool climate skincare is that as the weather gets colder, the humidity levels in the air drop, which makes our skin drier.

This is exacerbated when we turn on central heating, which can draw moisture out of the skin, leaving it looking dull, feeling dehydrated and making fine lines and wrinkles look more visible. So, time to add those layers!

Cleansing

As the humidity drops, you should look for a good

cleanser that is soap-free and hydrating.

Some foaming cleansers contain ingredients such as sulphates, which are great in summer for keeping oil at bay but in winter can strip the skin of its protective natural oils and increase dryness.

Switching to a gentle yet rich cleanser is important to maintain your skin’s healthy barrier. A cream-based cleanser can be beneficial because it starts as a cream and transforms into a rich foam that rinses completely while locking in hydration.

A cream or balm-based cleanser can also really be worked into your skin to help remove make-up and pollution, which degrade the skin.

Tip: Avoid hot water when washing your face or showering as it can strip skin of its natural moisture. Keep your showers warm and brief.

Layering

As you layer your clothing, you can take a similar approach to your skincare routine.

Extra hydration is a must and the rule is to layer from

the thinnest texture to the thickest. It starts with your serum — think of this as your thermal.

Serums are potent doses of active ingredients. In winter, your skin will require serums containing hyaluronic acid and niacinamide to retain moisture and soothe flushed skin.

Next comes the thickest jumper you own: your moisturising cream, which works to seal in the serum. A moisturising cream with a rich creamy texture protects your skin from the cooler temperatures, especially when you move between warm indoor and cold outdoor temperatures.

Tip: The ingredients you should be looking out for in your moisturiser include ceramides, hyaluronic acid and glycerin.

Sunscreen

UVA rays (associated with ageing) are present even on cloudy days. So SPF is a must as the days get colder; it really is a year-round commitment. And the best one is the one you will apply every single day. UV rays are very damaging and the

consequences usually don’t reveal themselves until you’re much older, in the form of pigmentation, dullness and wrinkles.

Tip: You can’t guarantee that you are getting the right level of protection by just using a face cream or foundation that includes SPF, so always incorporate a standalone SPF sunscreen.

Lip service

Your facial skin includes your lips, and the thin delicate layer that makes up our lips can easily become dehydrated.

A lip balm that contains hydrating ingredients such as butter or glycerin is a good idea. At night you can amp it up to a lip mask to help with softening the skin.

Everyone’s skin is different. While one person may experience specific challenges such as increased dryness or sensitivity in colder weather, another may not. The key tip is to watch your skin and see how it reacts. Respond to it and give it what it needs to look and feels its best. If you’re unsure, ask a professional.

BEING YOU How to love

It’s inevitable our bodies change as we go through life, but here’s how to be gentle on yourself, no matter your shape

Words Larissa Ham

As the saying goes, the only constant in life is change.

And it’s no different when it comes to our bodies, which are in a state of flux throughout our days on earth.

Most of us probably realise that accepting ourselves as we are is a healthy approach. But while that’s nice in theory, it can feel easier said than done — especially if your clothes seem to have mysteriously shrunk in the wash.

Body positive personal trainer and coach Shreen El Masry says it would be weird if, as individuals, we didn’t grow, change, get stronger, softer and wear the marks of our experiences as we go through life. The same goes for our physiques.

“Our bodies are meant to change, from puberty to adulthood, through pregnancy and menopause and again in old age. Not to mention the

changes that come with so many other varied lifestyle changes and factors,” Shreen says.

“Non-diet dietitian” Susan Williams from Meg & Susan sees many clients who are unhappy about their changing bodies, which can lead to problematic eating or dieting.

“It does stem often from that poorer body image, which now we see at these major transition points, particularly for women. So, adolescence, around weddings, marriage, pregnancy and childbirth and where I am right now, perimenopause,” Susan says.

In some ways, no thanks to social media, we’ve lost the connection to what’s “normal”, she adds.

“It’s almost like we’ve had this relentless exposure to ‘perfect bodies’ and they’re the only ones allowed to do cool stuff,” she says.

MOOD SWINGS

The

link between ultra-processed foods and the way you feel

RAVINDER LILLY Nutritionist

Eating a diet rich in ultra-processed foods may be associated with an increased risk of depression, a recent US study suggests.

Nearly 32,000 middle-aged women were studied as part of the Nurses’ Health Study II and the research found those consuming nine portions or more of ultra-processed foods a day had a 50 per cent higher risk of developing depression compared to those with four portions or fewer daily.

What are ultra-processed foods? Think pre-packaged soups, frozen pizza, hot dogs, ready-to-eat meals, fizzy drinks and shop-bought puddings, pies and sweets.

What sets these foods apart is the sugar and artificial sweeteners they contain.

The study found a strong link between artificial sweeteners and artificially sweetened drinks with depression, and follows Australian research in 2010 that found having lots of soft drink was linked to mental health issues, including depression.

But the connection to poor mental health isn’t the only reason to limit your intake of ultra-processed foods. Research shows consuming these types of foods can a ect our physical health, increasing the risk of illnesses from diabetes and cardiovascular disease to cancer and irritable bowel syndrome.

What’s more, a 2022 study revealed that if more than 20 per cent of daily calories come from ultra-processed foods, the risk of cognitive decline rises significantly.

While the nurses’ study controlled for several factors such as age, BMI and lifestyle habits, it can be challenging to isolate the impact of diet

WHAT CAN YOU DO TO AVOID HIGHLY PROCESSED FOODS?

Many studies show that Mediterranean-style eating is a great choice for the mind and body.

Eat plenty of unprocessed foods such as vegetables, fruit, fish, nuts and seeds, beans, lentils and wholegrains.

on depression risk from other confounding variables such as genetic predisposition, stress levels and social support.

Dr David Katz, a US specialist in preventive and lifestyle medicine, has emphasised in the media the possibility of “reverse causality”, where early signs of depression may lead to eating more ultra-processed foods as a form of temporary comfort. So, depression may influence dietary habits and vice versa.

While the nurses’ study provides valuable insights into the potential relationship between ultra-processed foods, artificial sweeteners and depression, it underscores the complexity of mental health factors.

As researchers delve deeper into understanding these connections, it is wise to adopt a balanced and wholefood-based diet for your overall physical and mental wellbeing.

Essentially, instead of an apple pie, opt for an apple. Rather than potato crisps, choose nuts, dried fruit and seeds. Replace white bread with wholegrain bread.

Rehydrate with water, tea, fermented drinks, coconut water or natural juice topped with water in place of sugary soft drinks.

Swap processed meats with pulses, fruits and vegies. Snack on hummus with vegie sticks or wholegrain pitta, and fruit with unsweetened peanut butter.

Make your own smoothies using fresh fruit and vegies. Instead of two-minute noodles, stir-fry seasonal vegies with wholegrain noodles.

When in doubt, choose the most natural form of food you can. These types of foods are likely to retain more fibre, vitamins, minerals, protective pigments and antioxidants than their processed cousins and won’t contain the sugars and preservatives found in packaged varieties.

WHEN FLEXIBILITY GOES TOO FAR

Being bendier than most can have its advantages, but it can also be a sign you have Ehlers-Danlos syndrome

Words Rebecca Douglas

Do you consider yourself double-jointed? As a kid, did you entertain your friends by contorting your body into strange shapes?

Perhaps you have EhlersDanlos syndrome (EDS).

As the Mayo Clinic explains, this group of inherited disorders affects your connective tissues — mostly your joints, skin and blood vessel walls — and people with the condition typically have very flexible joints and fragile, stretchy skin. Chronic pain, bruising easily and slow-healing wounds are other symptoms.

Hypermobile EDS is the most common type of the condition. Women make up most EDS cases, and it takes on average 14 years for the condition to be diagnosed, according to a Welsh study published in 2019.

Celebrities such as Jameela Jamil and Halsey have EDS but it remains relatively unknown and overlooked as a cause of chronic pain. It has been reported to occur in one in 5000 people but some experts believe it’s much more common. The Welsh study

found the number was, instead, one in 500.

“EDS can affect people of all races and genders,” Dr Amy Carmichael says.

“It is more common in women than men, with an estimated ratio of three to one. EDS is typically genetic and inherited, although some cases may result from spontaneous gene mutations. Symptoms often appear in childhood but can manifest more prominently later in life.”

Dr Michela Sorensen says it is also associated with several other illnesses that can significantly impact a person’s lifestyle.

“People are more likely to suffer from a variety of other conditions, including migraine, bone and spine problems, digestive problems such as reflux and constipation, as well as a variety of heart and blood vessel conditions,” she says.

Asher Wolf was diagnosed with the hypermobile type of EDS at age 38 after experiencing many of these issues. Several symptoms appeared in childhood that

have since been explained by the diagnosis. As a child, Asher was pigeon-toed and constantly tripping over or walking into door frames, and was so flexible they were nicknamed “Stretch” by the school sports teacher.

“I was a gymnast,” Asher says. “I (found) that really easy but I lacked core strength (and) I had joints that were slipping in and out of sockets.”

Asher’s shoulder developed a fracture due to repeated dislocation while hanging out washing. Hospital visits became more common and chronic fatigue was considered as a possible explanation before an EDS diagnosis was reached.

It can take many frustrating years of enduring a puzzling range of symptoms for the cause to be pinpointed.

Generally, diagnosis involves clinical assessment and examining the family history of the patient. For some forms, genetic testing can help.

The process can be challenging due to the variation of symptoms among the different subtypes of the illness

and in individuals, along with other factors.

“Many people aren’t diagnosed until later in life as it can take time for the condition to declare itself, which is particularly the case for those with a milder form of the condition,” Dr Sorensen says.

“Currently, there is no cure, and treatments are directed at managing symptoms. These include medication to manage pain and digestive issues, (and) physical therapy to improve joint stability.”

EDS is best managed by a team of medical professionals from fields including psychology, rheumatology, physiotherapy and diet.

“As it is a relatively uncommon condition and a lot of the symptoms are non-specific, it is not at the forefront of people’s minds,” Dr Sorensen notes.

“There is a lot of ongoing research into this condition, looking at both ways to better diagnose the condition and manage it.”

Is my HEALTH CARE PROVIDER SAFE?

Discover

how

to check if your practitioner is qualifi ed to deliver the right kind of care

DR SALLY COCKBURN General practitioner

Trust is so important in your professional relationship with a health care provider. However, how do you know whether your provider is qualified to give you the care you require? Of course, you can check out their website, or simply ask them about their qualifications and experience.

Then again, and noting the vast majority of people are honest, a glossy website is one thing, but information from an independent regulator is the gold standard (AND I am NOT talking social media!).

Australia has the independent National Registration and Accreditation Scheme, which regulates many health practitioners in this country. The NRAS is governed by national law and now covers 16 health professions. The Australian Health Practitioner Regulation Agency administers NRAS.

Each regulated profession has its own national board that oversees expected standards of practice by registering practitioners and developing codes and guidelines for that profession. Ahpra provides administrative support to the

national boards and maintains a publicly accessible list of registered health practitioners on its website (ahpra.gov.au).

Anyone can search for a health professional’s registration details, including what category they are registered to practise under, their specialty where appropriate, and in some cases restrictions placed on their scope of practice.

If you are looking up your health practitioner but can’t find them, don’t panic. Check whether the name they use in practice could be di erent to the one they are registered under. You can ask your health care provider for their Ahpra registration number and search this way.

You’ve probably noted that, importantly, not all health practitioner types fall under the 16 regulated groups regulated by Ahpra. This does not immediately mean there is a problem with a practitioner. There are a number of health professions not (yet) covered by Ahpra that fall under “self-regulating health professions”.

In many cases peak bodies have formed a regulatory body for member practitioners not included in the 16 Ahpra professions. These bodies seek to mirror the codes of conduct and standards set by Ahpra. These peak bodies also seek to maintain accountability for their members’ practice.

So, if your health practitioner is not listed on the Ahpra register,

you could ask them why not, and whether they are registered with a self-regulation association, such as the National Alliance of Self Regulating Health Professions (nasrhp.org.au). Examples of selfregulating groups include speech therapists, dietitians, social workers, audiologists and others.

Naturopaths are another health care group not regulated by Ahpra.

However, there is a selfregulating national registry called Australian Register of Naturopaths and Herbalists (aronah.org) who are trying to ensure standards of practice. So, it is worth checking whether your provider is a member.

Ahpra and other self-regulating regulators have codes of conduct — practice standards that registered health professionals are expected to meet. If you feel your care has not met these standards you do have the right to make a notification to Ahpra about a registered practitioner. The relevant board investigates notifications and resolves or takes action accordingly.

If your health practitioner is not listed on the Ahpra website or a member of a self-regulation peak body register you may want to ask more questions and seek advice. Each state has a code of conduct for unregistered health practitioners. The practitioner most likely means well but regulation is all about safety. Your safety.

Aboriginal and Torres Strait Islander health practitioners

Chinese medicine practitioners

Chiropractors

Dental practitioners

Medical radiation practitioners

Medical practitioners

Nurses

Midwives

Occupational therapists

Optometrists

Osteopaths

Paramedics

Pharmacists

Physiotherapists

Podiatrists

Psychologists

YOU CAN CONTACT AHPRA ON 1300 419 495 regarding conduct of practitioners on their register, or the health complaints commission/ health ombudsman in your state.

AHEAD of the GAME

Recipe creator Nicole Maguire shares tips on how to simplify your weeknight dinners with a little magical meal prep

Weeknights can be hectic as we juggle kids, study, work, school, sport, housework, activities and all the other ‘stuff’ on our never-ending to-do list.

I love dedicating some time in the kitchen on the days where I have an extra hour or two up my sleeve to reset and prepare for the week ahead.

I pop a load of washing on and turn on some tunes before getting stuck into a few simple steps that give me back hours during the week and help mealtime run more smoothly without consuming my entire weekend.

Edited extract and images from The Simple Dinner Edit by Nicole Maguire, published by Plum, RRP $39.99.

Photography: Jeremy Simons

“THIS RECIPE IS SO EASY TO MAKE YET THE FLAVOUR PAY-OFF IS AMAZING CONSIDERING IT’S MADE WITH SO LITTLE.”

Food prep

There is no better way to control wastage than by spending a little bit of time prepping your food for the week, and I don’t mean having every single vegetable cut and stored in individual containers ready for each meal — unless you want to.

The food prep I’m referring to is the basic prep that will ensure that the produce you are buying is actually being used and eaten.

Recommended: Prepare the fruits and vegetables you are unlikely to reach for unless they are already washed, cut and ready to be used. Heads of lettuce, kale, cabbage, watermelon, pineapple, rockmelon, whole broccoli and cauliflower are all great fruits and vegetables that you can cut and store in containers, encouraging you to use them when you need them.

Nice to do: Cut snacking vegetables ready for use and wash whole fruit ready for eating.

Elite: Batch-wash your fruit and vegetables so that they are ready to go come mealtime.

Food storage

So much time, effort and money goes into our grocery shopping and there is nothing more heartbreaking than reaching for the coriander you need for your delicious Thai beef salad only to realise it is limp and browned … and you only bought it two days ago.

These are some simple food storage tips that work. You don’t need fancy equipment or containers. These tips will help extend the life of your produce for multiple days.

Herbs: Wrap washed herbs in several damp paper towels or a clean, damp tea towel before

storing in an airtight container or reusable sandwich bag. This will extend shelf life by a minimum of three days. This works with all herbs except for basil and mint, which brown in the fridge. Store these herbs in a jar of water (in a bouquet) instead.

Leafy greens: Washed leafy greens, such as spring onions and Asian greens (bok choy, pak choy, choy sum and Chinese broccoli), all benefit from being stored in a clean damp tea towel. Wrap the vegetables individually before storing in the crisper.

Lettuce leaves: Wash lettuce leaves and use a salad spinner to dry thoroughly. Store in an airtight container or reusable sandwich bag with dry paper towel on top and bottom to keep them fresher for longer (a minimum of four days).

Shredded cabbage:

Thoroughly dry your cabbage leaves prior to shredding. Store in an airtight container or reusable sandwich bag with dry paper towel on top and bottom to keep them fresher for longer (a minimum of four days).

Snacking vegetables: Store cut cucumbers, cherry tomatoes,

POTATO, LEEK AND CHORIZO STEW

Serves 4

• 1 tbsp olive oil

• 300g chorizo (roughly 3 chorizo sausages), cut into bite-sized rounds

• 2 large leeks, cut into thick 2cm chunks (see note)

• 6 potatoes, peeled and cut into bite-sized pieces

• 2 tbsp plain flour

• 1 tbsp sweet paprika

• 2 tsp chicken stock powder

• 2 bay leaves

carrot sticks and celery stalks separately in containers. Use a single sheet of paper towel on top of the vegetables (before covering with the lid) to absorb moisture and keep them fresher for longer. Batch cooking: You can batch cook by doubling the ingredients when you are making dinner. Or if you find energy levels are low come dinnertime, you may choose to allocate some time during the week where you cook a meal or two to help you get ahead. Choose the right meals: Curries, slow-cooker meals, pasta sauces, soups and stews all lend themselves to freezing. Portion: Using containers that are the same size helps with portion control and ease of storage in the fridge and freezer. Liquid chalk is perfect for adding labels and dates. Freezing and reheating: Cool your food before freezing and freeze within two hours of cooking. Most meals can be stored in the freezer for up to three months. For them to remain at their best, meals should be thawed completely in the fridge overnight before being reheated.

• 1 tsp sea salt flakes

• ½ tsp freshly ground black pepper

• crusty sourdough bread and butter, to serve

Heat the olive oil in a large stockpot over medium-high heat. Add the chorizo and cook, stirring, for 5-8 minutes until the chorizo begins to turn golden and release its oils. Add the leek and potato to the pot and cook, stirring, for 2 minutes. Add the flour and paprika to the pot and stir them through. Add 250ml (1 cup) water and use a whisk to combine it as much as possible with the ingredients in the pan. Add 1.75 litres of water, the chicken stock powder, bay leaves, salt and pepper. Bring to the boil, then reduce the heat to the lowest setting. Cover with a lid slightly ajar and cook for 45 minutes or until the potatoes and leek have softened. Serve with the bread and butter. Note Use two-thirds of the leek, including the pale green parts — just not the dark green top third. Rinse well to remove any debris caught in the outer layers.

EASY BUTTER CHICKEN

Serves 4

• 1 tbsp olive oil

• 20g unsalted butter

• 1 onion, finely diced

• 2 garlic cloves, finely chopped

• 1 tbsp finely chopped or grated ginger

• 500g chicken thigh fillets, cut into bite-sized pieces

• 2 tsp garam masala

• 1 tsp ground cumin

• 1 tsp yellow mustard seeds

• 1 tsp ground turmeric

• 1 tsp sea salt flakes

• ¼ tsp freshly ground black pepper

• 2 tbsp tomato paste

• 250ml (1 cup) thickened cream

To serve

• 2 tbsp plain yoghurt

• 1 Lebanese cucumber, finely sliced

• ½ red onion, finely sliced

• ¼ bunch coriander, leaves picked

• pappadums

• 2 bird’s eye chillies (optional)

• steamed basmati rice, topped with fried shallots (optional)

Heat the olive oil and butter in a large frying pan over medium-high heat. Add the onion, garlic and ginger. Cook, stirring, for 1 minute until fragrant. Add the chicken, garam masala, cumin, yellow mustard seeds, turmeric, salt and pepper. Cook, stirring, for 2-3 minutes until the chicken is slightly browned. Add the tomato paste and cream and stir them through. Simmer over medium-low heat, uncovered, for 8 minutes or until the chicken is cooked. Serve with the yoghurt, cucumber, red onion, coriander leaves, pappadums and steamed basmati rice. Top with the chillies, if desired.

SPINACH AND RICOTTA LASAGNE PARCELS

Serves 4-6

• 250g fresh pasta sheets (see note)

• 800g tomato pasta sauce

• 60g (¼ cup) basil pesto, store bought or homemade

• 150g (1 cup) freshly grated mozzarella

• basil leaves, to serve Spinach and ricotta filling

• 500g frozen spinach, thawed and drained

• 500g fresh ricotta

• 50g (½ cup) freshly grated parmesan

• 1 tsp sea salt flakes

• ½ tsp freshly ground black pepper

To make the spinach and ricotta filling, in a bowl combine the thawed and drained frozen spinach with the ricotta, parmesan, salt and pepper. Preheat the oven to 180C fan-forced. Place 6 lasagne sheets on your kitchen bench, then divide the ricotta and spinach mixture across one half of each of the sheets. Fold each sheet in

half to create a parcel, so that the filling is enclosed, crossways. Spoon 125g (½ cup) pasta sauce into the bottom of a baking dish. Top with 3 lasagne parcels, side by side (it’s OK if they are slightly overlapping). Spoon half of the remaining pasta sauce over them so the lasagne sheets are completely covered. Dollop tablespoons of the pesto over the top. Place the remaining 3 lasagne parcels on top. Top with the remaining pasta sauce and sprinkle with the mozzarella. Bake the lasagne, uncovered, for 30 minutes or until golden and cooked through. Top with the basil leaves and rest for 5 minutes before serving. Note This recipe must be made with fresh lasagne sheets, which are pliable and can be folded to enclose the ricotta filling. They can be found in the refrigerated section of the supermarket.

In a busy life, fi nding time for creative hobbies is time well spent

Words Dimity Barber

If you think hobbies are only for people who have loads of spare time on their hands, chances are you might be the one who needs a creative outlet.

Research suggests artistic pursuits are an excellent way to manage and reduce stress.

So why aren’t we all madly painting, potting or performing our way to a happier, healthier life?

A 2023 study called the Vista Creativity Report suggests while 60 per cent of Australians with a hobby recognise the stress-busting benefits, more than half say they don’t have the time to do it.

It is a struggle that habit change expert and wellbeing coach Dr Gina Cleo would like to see more Australians overcome.

“We all spend so much time in our mundane routines — in fact, about 70 per cent of what we do is done in the same place, at the same time, basically on autopilot,” she says.

“Doing something creative helps us to break out of

that routine and engage a completely different part of the brain. And research shows that increases our wellbeing and boosts our problem-solving skills and innovation.”

Psychologist Meredith Fuller believes creativity helps us to manage stress because it gives us control.

“Often, stress comes from a feeling of being out of control, and I find the antidote to that is the power of self-expression,” she says.

Creative hobbies also open us up to new possibilities in life.

“If you also knit, draw, paint, sing in a choir, then you are more than just your job or your relationship, or whatever it is that is causing you the stress,” she says.

For Sally Rehfisch from Creativity Australia, the organisation behind With One Voice community choirs, expressing yourself creatively is extremely beneficial for mental health.

“Safe spaces where people can come together and create art without worrying about

dish or taking up archery or fire-twirling — as long as it is something you enjoy and that challenges you in a different way.”

“OFTEN, STRESS COMES FROM A FEELING OF BEING OUT OF CONTROL ... I FIND THE ANTIDOTE TO THAT IS THE POWER OF SELF-EXPRESSION.”

Meredith F uller

PSYCHOLOGIST

“IF YOU’RE FEELING STRESSED, UPSET OR DEPRESSED, SPENDING TIME DOING SOMETHING CREATIVE CAN IMPROVE YOUR MOOD AND CALM YOUR ANXIETY.”

Karina Grift

ART THERAPIST

Spreading the love

Karina Grift left a successful 20-year career in media to pursue her passion for art.

The former journalist, editor and publicist says it was the best decision of her life.

“When 2020 hit, I was working from home in public relations and I just couldn’t see myself doing that for another 20 years,” she says.

“Then I had this epiphany about art therapy, so I applied for a course, got accepted and I’ve never looked back.”

Art therapy has reinforced her belief in the positive impact creativity has on wellbeing.

“Whenever I was struggling, or having a tough time, turning to art was always an amazing outlet — I could draw for hours because it would take me to a different place,” she says.

“If you’re feeling stressed, upset or depressed, spending time doing something creative can improve your mood and calm your anxiety.”

This is because creative hobbies force us to be “in the moment and mindful”.

“It is incredibly empowering,” Karina says.

Now working with adults facing mental health challenges, Karina aims to create that same healing space for her clients.

“From an art therapy perspective, there is a strong evidence base for the mental health and wellbeing benefits of creativity,” she says.

“Using art to help people work through their emotions makes sense to me — it’s why I’ve always found art so beneficial.”

ABOVE

The With One Voice choir brings together people from all walks of life, including Lina Juodelyte (rear, far right).

FINDING HER VOICE

Having a creative outlet is “nonnegotiable” for Lina Juodelyte, a member of the With One Voice choir.

Originally from Lithuania, Lina spent years singing in professional and church choirs before migrating to Australia in 2010.

BELOW Karina Grift has always turned to art to help her get through tough times. Hobby holidays: take your passion on the road

“It took me a few years to find my group in Australia because I didn’t want to sing in a church choir again — it’s nice singing in Latin, but after a while you think, ‘Hmm, maybe some pop songs would be fun’,” she says.

“Then I heard about With One Voice, and that was it for me.”

Lina has been a member of the St Kilda branch of the community choirs for almost six years. She was drawn to the organisation’s focus on bringing together people from all walks of life through the power of music.

“For me, the inclusive aspect is really important,” she says.

“Being with people in a space where you feel emotionally safe creates a connection that is very special and I think that’s a big part of why you feel so much better afterwards.”

Lina says singing calms her soul.

“Music makes me really happy and gives me so much powerful joy — it’s the easiest way for me to improve my quality of life,” she says.

That’s why finding time for choir is never a problem for Lina.

“Even when I’m knee-deep in work, I prioritise it, because it’s very important to me. It is a minimum requirement of life for me.”

ACCESS a areas

Travelling with a disability is challenging, but determination, a helping hand and recent accessibility improvements can make holiday dreams come true

Words Patricia Maunder

Many of us take travel for granted, but it’s not so easy for people living with a disability. That’s 4.4 million Australians, according to the most recent Bureau of Statistics report, released in 2019.

When Julie Jones’ son was born with cerebral palsy 28 years ago, in the early days of disability awareness and the internet, she wondered whether family holidays would be possible.

“When we started travelling with Braeden there was a massive lack of information. It left us feeling quite isolated,” she recalls.

Julie persevered and found out what was possible. And the Jones family, including wheelchair user Braeden, have done everything from jetskiing to quad biking. Julie began sharing her knowledge on her Have Wheelchair Will Travel blog and has since become co-founder and editor of Travel Without Limits magazine.

“Information has improved but it’s still not good enough,” Julie says. “People often think disability is a one-size-fits-all situation, but it’s not.”

Like everyone else, those with access needs and the friends and family they travel with have diverse holiday preferences, from budget to luxury, relaxing to adventurous. Plus, there are many kinds of disability. “You can’t just say ‘accessible’ on your website,” former Paralympic swimmer Karni Liddell says. “Accessible to who?”

Photo: Tourism NT/Kate Flowers

Hot air ba ning

VICTORIA

Melbourne is the world’s only major city where you can fly in a hot air balloon. It’s also one of only two places in Australia where wheelchair users can enjoy this uplifting experience (alongside NSW’s Hunter Valley). Unlike traditional baskets that passengers must climb in and out of, Global Ballooning has one with an easy-access door, plus custom seating, harness and grab handle. globalballooning.com.au

The needs of wheelchair users vary, and not everyone with a physical disability uses one. There are also millions of Australians with sensory disabilities such as blindness or low vision, and mental disabilities such as dementia.

As both Karni and Julie point out, improving accessibility doesn’t only benefit the one in six Australians with disabilities, but also others.

Fewer steps and more ramps and elevators, for example, make life easier for the elderly, the injured and those pushing prams.

Karni made headlines in 2022 when she was barred from boarding a flight with her battery-powered wheelchair. Despite having certification confirming it was safe for air travel, the co-host of Tourism and Events Queensland’s Accessed That travel podcast has experienced this distressing situation numerous times.

Photo: Global Ballooning

CLOCKWISE FROM MAIN Global Ballooning Melbourne; Tahune Eagle hang gliding; Uluru; and Jervis Bay Wild’s boom netting experience.

Karni believes travelling with a disability has become harder over the past 30 years because of increased concerns about public liability and occupational health and safety. “There’s a misconception that we’re the riskiest people in the room. It’s not true. We all know that lots of able-bodied people hurt themselves on holidays.”

Happily there have been some wins in recent decades. Julie describes Queensland’s Year of Accessible Tourism in 2023 as “a massive success’’.

She is enthusiastic about the beach wheelchairs offered by select seaside councils, TrailRider all-terrain wheelchairs available at some national parks, and the Companion Card program, which provides free entry for carers. She also welcomes the Changing Places toilets for people with high support needs, as it enables them to stay out for the whole day.

Karni says the National Disability Insurance Scheme has changed her life and the lives of others living with disability. “It’s allowed us to travel. We can now bring carers with us and buy equipment to take with us, so we’re all really wanting to travel.”

Beach a e

NEW SOUTH WALES

Six of the beautiful beaches in the Shoalhaven region have free beach wheelchairs, available in child and adult sizes. The fat wheels make rolling along the sand a breeze, but be sure to book ahead. Other South Coast region pleasures include Jervis Bay Wild’s whale and dolphin watching cruises. The wheelchair-friendly Port Venture vessel even has a hoist for boom net access. shoalhaven.com

jervisbaywild.com.au

WAYS TO PLAN AHEAD

Be informed

Find travel information shared by the disability community on podcasts, social media, websites and blogs.

Explore options

Consider less obvious accessible experiences such as low-sensory sessions, tactile tours and social stories (tools preparing people with autism for experiences).

Make it great

High life

TASMANIA

At Tahune Adventures, explore the Huon Valley’s spectacular wilderness. Start with the riverside Huon Pine Walk’s wheelchair-friendly boardwalk, then enjoy the Airwalk’s panoramic view 30m above the ground — just request the shuttle bus to bypass the steps. Even people with very limited mobility can experience the thrill of the Eagle Hang Glider, a cable-controlled solo glider with supportive harness. Tahune Adventures’ cafe and accommodation are also accessible. tahuneadventures.com.au

Cruise control

QUEENSLAND

Quicksilver Cruises has a waterpowered lift at its Great Barrier Reef floating platform for those who can’t enter the water via steps. Swim from the lift’s seat

to snorkel the UNESCO World Heritage reef, with flotation aids such as pool noodles if needed. People with different abilities, needs and levels of mobility can go even deeper with Quicksilver Dive. quicksilver-cruises.com quicksilverdive.com.au

Ha y tra s NORTHERN TERRITORY

The viewing platform and 10km trail around Uluru are wheelchair accessible and the ideal start to your Red Centre adventure. Ayers Rock Resort has an accessible shuttle bus, accommodation and dining, and the Wintjiri Wiru illuminated drone show’s viewing platform is designed for wheelchairs. Use off-road tyres on the path through the Field of Light installation. discovercentralaustralia.com ayersrockresort.com.au

Choose places with multiple accessible experiences, and contact businesses to confirm accessibility. Find out about free entry for carers via the Companion Card scheme. dss.gov.au

Ask for help

If repeatedly making queries and completing forms is stressful and tiring, ask others to help.

Get in early Book ahead for facilities such as all-terrain and beach wheelchairs.

Pack wisely

Bring your accessible parking permit, Hidden Disabilities Sunflower lanyard and MLAK key for Changing Places toilets and other facilities, if required. changingplaces.org.au hdsunflower.com

Check financial aid

Find out about NDIS funding, including for holidays. ndis.gov.au

Great Barrier Reef

Photo: Tourism and Events Queensland

CORE benefits

Sculpt and Flow fi tness classes creator Cat Woods shares a workout that combines yoga, pilates and ballet to enhance your strength and stability

These at-home exercises combine the strength and balance of yoga, the precision and steadiness of pilates and the flow and grace of ballet to provide a host of fitness benefits.

They particularly target the core muscles of the abdomen, back, glutes, hips and thighs.

Whether you are new to exercise or are an experienced yogi, pilates buff or dancer, these moves can benefit your strength, range of movement

and body awareness. They are also designed to be fun and are suitable for all ages and a variety of abilities, with options to make them more or less difficult depending on where you are at in your fitness journey.

The focus on posture, pelvic floor strength, balance and functional movement will help you feel confident, strong, balanced and independent.

A chair and exercise mat are the only equipment you need.

TRY THESE AT HOME

Floating tabletop

Go on to your hands and knees. Ensure your hands are aligned under your shoulders, your knees are under your hips, and your neck and head are aligned with your spine. Push into your hands to elevate your chest from the mat and draw in your belly to support your spine. Tuck all your toes, then lift the knees up to 5cm off the ground. Hold for 20 seconds, then gently lower. Repeat 3 times, extending the hold over time.

Arabesque (single leg balance)

Stand at a chair. Come to a shallow squat position, tilting the pelvis back and drawing the belly in. Press into your left foot while extending the right leg behind you. Think about creating a long line from your right hip to your toes. You could hold this pose for 10 seconds, then change sides, or you could pulse the raised leg 10 times and then change sides. Repeat 3 sets.

Heel lifts

Stand with your feet under your hips, shoulders relaxed. You can hold a chair for balance. Draw up through the pelvic floor (imagine tightening the sling-like muscles from the front to the back of the pelvis) to engage your core muscles. Stand tall

and draw your abdominal muscles in gently, then push into the toes and lift the heels. Hold for 2 seconds, then lower with control. Repeat 10 times, without tensing the shoulders or face.

Plie in releve

Stand upright, holding on to a surface for support. With the heels together, turn your feet out to almost 45 degrees, squeeze your bum and lift the heels (this is “releve”). Look down and slide your heels together. Keep the heels glued together and the pelvis neutral as you draw the knees out wide and lower the hips into a plie. Only lower as far as you can maintain the knees wide and avoid sending the hips backwards. Lift up gently, then lower again. Repeat 10 times, holding at the lowest position for a few seconds each time. Rest. Do 3 sets.

Wide plie with alternating heel raises

Step out wide to where the ankles and knees line up when you lower the hips into a wide plie. Make sure the centre of your knee lines up with your second or third toe. Squeeze your glutes and maintain your spine in an upright position. Gaze ahead as you lower into your plie, then hold the hips still.

Lift your left heel slowly without any movement of the hips, then lower. Raise your right heel and lower. Continue for 10 repetitions each side. Stand and rest. Repeat 3 times.

Single leg balance with twist

Stand on your right foot, draw your belly in and maintain an open chest as you raise your left knee to hip height. Point the toes of your raised foot. Extend arms out to either side, like wings. Push into your standing foot as you gently twist from the waist towards the left. Keep your pelvis and raised leg still. Return and lower left leg. Alternate sides. Repeat 10 times to each side. Make this more difficult by standing on a yoga block.

Scissors

Lying on your back with legs raised to the roof, draw your belly muscles in and lift your pelvic floor muscles. Reach forward with the arms as you lift your head and shoulders into a curl. Point toes. Extend left leg out away from you, hovering off the ground, and pull your right leg closer to your face (hold the thigh or the calves, not the knee joint). Pulse twice, then swap legs. Repeat 5 to 10 times depending on how hard you find this, then rest the head and hug the legs.

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Make an ENTRANCE

Warm and welcoming ideas to help c reate a stunning fi rst impression

Compiled by Penny Harrison

Miss Amara Kerri Tribal runner rug, $279, lifeinteriors.com.au; Middle of Nowhere Pebble mirror, from $308, rjliving.com.au; Denmark retro pendant light, from $215, estilo-living.com; Boucle bench, $299.95, gigiandtom.com.au; Vera extra-large planter, $550, lightly.com.au; Nelly table light, $880, jardan.com.au; Normann Copenhagen Dropit hooks (pack of 2), $113, trithouse.com.au; Sia side table, $599, loungelovers.com.au; Welcome Colours doormat, $59, doormates.com.au; Knit coat rack, $365, hayshop.com.au; Paul Anker Hansen owl, from $115, themodern.com.au; Studio Milligram incense flue, $49.99, milligram.com

DISCOVER THE BEAUTY OF PURE

THE SMEG LINEA STEAM100 OVEN

Experience steam cooking like no other, transforming your home-cooked meals with chef-quality results. Elevate everyday meals with healthier, flavourful dishes — faster cooking, enhanced textures, and nutrient-rich flavours.

SOMEONE ELSE’S BUCKET LIST

Amy T. Matthews (Simon & Schuster Australia)

RRP $32.99

Imagine inheriting somebody’s incomplete bucket list with the added pressure that once completed, your family’s money worries are taken care of. That is the case for Jodie Boyd, a shy and insecure 20-something who is challenged to complete her sister Bree’s final bucket list items following her untimely death from leukaemia to help pay off her medical debts. To make matters worse, it’s for all the world to see — Bree was a successful Instagram influencer with almost a million followers. Follow the heartbreaking, heartwarming journey as Jodie is forced to face aspects of her past that have unknowingly held her back. The list includes everything from flying over Antarctica to a walk-on cameo in a Broadway musical, but it is the last item — fall in love — that changes everything that Jodie has ever known.

BEAUTIFUL CHAOS

THE SCHOOL RUN

Ali Lowe (Hachette Australia)

RRP $32.99

Some parents would do anything to get their child into the right school — but would they be willing to kill? Estella is desperate for her twin boys to secure a place at the prestigious St Ignatius Boys’ School in the beautiful coastal town of Pacific Pines. When Kaya moves in next door with a boy the same age also vying for a place at the school, she naturally sees red. After all, her boys are already competing against the son of her best friend, Bec. All three mothers will stop at nothing to ensure their sons succeed. But when a boy is killed in a hit and run after the Gala Day, the secrets and scandals that entangle the three mothers are at risk of being exposed. The question is: Who, if any of them, was prepared to kill for a spot? With so many twists, it’s hard to put down this page turner with a surprise ending.

Jessica Urlichs (Penguin Life) RRP $32.99

Motherhood is messy and Kiwi author and poet Jessica Urlichs writes with raw honesty about her experiences. Urlichs experienced perinatal anxiety after the birth of her first child and her writing has helped her to make sense of the changes and shifts in her life. Intensely personal and powerful, her works have touched thousands across the globe via her social media pages.

GO LIGHTLY

Brydie Lee-Kennedy (Bloomsbury)

RRP $32.99

This is a thoroughly modern story about life, love and friendships. The novel focuses on Australian Ada who is living in London and trying to make a career as a comedian and actor. She is also searching for her identity, which is no easy task when she falls for both Sadie, an Aussie also living in London, and Stuart, an artist from Liverpool. Ada flits back and forth, trying to work out what is best for her as she feels the weight of others’ expectations grow around her. Throw into the mix her American-based sister who has just had a baby and a visit to Florida and it is easy to see why Ada is feeling a tad overwhelmed. Trying to be all things to everyone can be hard work, but Ada finds humour and empathy in even the most challenging of situations in what is a lively read about the world of those in their 20s.

Now a mother of three, Urlichs’ poetry and collection of stories in Beautiful Chaos resonate deeply with other new mothers because of the relatable topics she addresses, such as the shifts in relationships during parenthood, mental and physical exhaustion and the overwhelming love and bond new parents share with their little ones. An ideal present for any new mum.

INSIGHTS INTO BEHAVIOUR

UNIQUE

Jodi Rodgers (Hachette Australia)

RRP $34.99

Disability rights advocate Jodi Rodgers shares stories from her career working with the autistic community and delves into how we can celebrate and appreciate neurodiversity.

PLOT TWIST

Jana Firestone (Allen & Unwin)

RRP $32.99

A guide to grief and navigating dark moments by a therapist. Firestone, the host of The Curious Life podcast, shares candid insights into coping, resilience and hope.

LITTLE PEOPLE, BIG FEELINGS

Gen Muir (Macmillan Australia)

RRP $36.99

If you’re a parent dealing with tantrums, sibling rivalry or bedtime refusal, this parenting handbook is for you. It provides advice on how you can coach your children through their big emotions and feelings.

WHAT’S ON

APRIL

Kalbar Sunflower Festival, Queensland, April 19-21

There’s nothing like a sunflower to make you smile — and here you will find a million of them! Wander the sunflower fields, stretching as far as the eye can see. Take selfies with the golden beauties and pick your own blooms. The festival, in the town of Kalbar, includes market stalls, yoga, sound healing, long lunches, professional photo shoots, flower crown making and helicopter rides. kalbarsunflowers.com.au

Melbourne International Comedy Festival, until April 21

It’s giggle time! One of the world’s three largest comedy festivals takes over Melbourne’s venues, bars and streets with stand-up comedy, cabaret, street performance, film and theatre. Catch some of the biggest international names in comedy, as well as local and emerging talent, and check out the Festival Club, Neighbourhood Sessions and Comedy Club for Kids. comedyfestival.com.au

MAY Australia’s Biggest Morning Tea, May 23

Who doesn’t love a treat? This Cancer Council fundraiser is the ideal excuse to bake or buy them! Host or attend a morning tea to help raise vital funds for cancer research, support and education. This year’s Biggest Morning Tea date is May 23, but you can host any time in May or June. biggestmorningtea.com.au

Vivid Sydney 2024, May 24-June 15

See the harbour city in a whole new light as it illuminates dozens of buildings and urban spaces with 3D projections and installations. Pull on your walking shoes and take it all in on the Light Walk. Live music, talks, pop-up markets, performances and culinary experiences are among other program highlights. vividsydney.com

TO GUIDE YOU THROUGH PARENTHOOD PODCASTS

PARENTAL AS ANYTHING

Author/educator Maggie Dent offers practical advice for real-world parenting on this ABC podcast, with topics spanning screen time and swearing to shyness and sleepovers. She also talks to parenting experts from around the world.

TOO PEAS IN A PODCAST

Mandy Hose and Kate Mulholland bonded over their premature twins, which sparked their podcast. Expect laughs and tears as they chat to each other and also guests about parenting multiple kids with disabilities and additional needs.

GOTTA BE DONE!

Animated TV series Bluey is analysed by ex journos and mums Kate McMahon and Mary Bolling, who also talk motherhood, kids, life and whatever they are bingeing. It’s light-hearted and fun, with occasional deep dives into weightier issues.

HAPPY FAMILIES

Parenting expert Dr Justin Coulson and wife Kylie have six daughters and provide practical tips for time-poor parents seeking answers now. Free-range kids, emotional regulation and the perfection trap are among topics explored.

JUNE

Adelaide Cabaret Festival, June 7-22

Prepare yourself for some serious razzle dazzle. The world’s biggest cabaret festival is celebrating its 24th year in 2024 with an outstanding line-up of local and international talent and an eclectic program serving up music, song, fun and wit. Put on your glad rags for the opening night Variety Gala, hosted by the festival’s artistic director and “chief mischief maker”, Virginia Gay. cabaret.adelaide festivalcentre.com.au

Big Freeze 10 at the ’G, Melbourne, June 10

Cheer on sports stars and celebrities as they take the plunge into a huge ice bath at the MCG. It’s all raising funds for vital research to find a cure for motor neurone disease (MND). The event has long been part of the pre-game entertainment before the annual Big Freeze AFL match between Melbourne and Collingwood on the King’s Birthday Monday. It’s the biggest event for FightMND, which also raises money through community ice slides and local fundraisers across Australia throughout the year. Buy a Big Freeze beanie or make a donation at fightmnd.org.au.

AFLW star

Tayla Harris takes the plunge at last year’s Big Freeze.

APPS

TO PREVENT FOOD WASTE

SAVEFUL

Stop binning edible food and learn how to save money and cook tasty meals with what you already have in your kitchen, just like a chef.

Tips include making your food last longer and remixing leftovers.

ANYLIST

Avoid grocery shopping double-ups by creating shopping lists that are easily shared with others. Add items by voice, view purchases from past trips and even order your list to match the layout of your local store.

Quiz yo s f

1 True or false: Are the stripes of all tigers entirely unique?

2 How many teeth does the average adult have?

3 In what northern hemisphere season is Germany’s famous beer festival Oktoberfest held?

4 Who famously said: “It’s the first day of autumn! A time of hot chocolatey mornings, and toasty marshmallow evenings, and, best of all, leaping into leaves!”?

5 What main alcoholic spirit is mixed with dry vermouth to create a dry martini cocktail?

6 What was the most consumed beverage in the US in 2020?

7 Which singer released the album Jagged Little Pill in 1995?

8 In what month is the autumn equinox in Australia?

9 In the comic strip Peanuts, what is the name of the small yellow bird who is Snoopy’s best friend?

SHAREWASTE

Give your food scraps a second chance by contacting neighbours who can use them for composting, worm farms or feeding their chickens. Building local connections is a lovely bonus.

13 How many players of one fielding team are allowed on a baseball field at any one time?

14 Which of these is the highest grossing film: Titanic (1997), Avatar (2009) or Stars Wars: The Force Awakens (2015)?

15 In what year was the last commercial passenger flight of the supersonic Concorde jet?

16 The vernal equinox happens twice a year when the sun is above what area of earth?

17 What is the name of the phobia for a fear of doctors?

18 In what year did Maria Sharapova win the women’s singles Australian Open tennis championship?

19 Who in 1994 was inaugurated as South Africa’s first democratically elected president?

20 Swiss brown, enoki and porcini are all varieties of which food?

10 What syndrome is the digestive disorder that prevents your body from effectively absorbing nutrients from food?

11 In which Australian state or territory are Breenhold Gardens, Elizabeth Bay and Maroubra Beach?

12 Where in the human body is the smallest bone, the stapes, found?

21 What are the two largest veins in the human body?

22 The Balinese name their children based on the order they are born so if a child is named Wayan, is it the first, second or third child born?

23 In which country was champagne invented?

24 What is the longest river in South America?

1 True; 2 32; 3 Autumn; 4 Winnie the Pooh (in Pooh’s Grand Adventure); 5 Gin; 6 Water; 7 Alanis Morissette; 8 March; 9 Woodstock; 10 Malabsorption; 11 New South Wales; 12 Ear;

13 Nine; 14 Avatar; 15 2003; 16 Equator; 17 Iatrophobia; 18 2008;

19 Nelson Mandela; 20 Mushroom; 21 Inferior vena cava and superior vena cava; 22 First (Wayan in Balinese means eldest); 23 France; 24 Amazon River – Compiled by WORDEDIT

EMILY SMITH Podiatrist

ASK AN EXPERT

What is the best way to get rid of bunions?

There is often confusion between hardness of the skin (a corn or callus) and a bone deformity of the big toe (a bunion).

Bunion: As a bunion develops, the big toe shifts inwards and a bony protrusion develops on the outside of the big toe joint, which can cause pain and footwear fitting issues. The larger the bunion becomes, the harder it is to manage, so early detection and management are essential.

Often the only way to correct a true bunion is surgery. However, conservative podiatry measures can effectively manage a bunion’s associated pain and slow down the deformity’s progress.

This includes an orthotic support in the shoe to reduce the load on the big toe, footwear advice, foot strengthening and customised toe splints. Seeing a podiatrist early is key.

Corn/callus: Eliminating causes such as poorly fitting footwear and biomechanical dysfunction will help get rid of the build-up of hard skin.

A podiatrist can safely cut out the corn or remove the callused skin and also provide advice on how to prevent it from returning.

How can I manage recurring athlete’s foot?

Athlete’s foot (tinea) is a fungal infection of the skin that is extremely itchy and contagious and spreads via contact. Fungal spores thrive in a warm, moist environment such as shoes, socks, public pools and bathrooms.

The fungal infection needs to be managed by a topical anti-fungal

agent and the directions need to be carefully followed. The areas that make contact with the skin, such as shoes, socks and bathrooms, also need to be thoroughly sanitised.

Take care to prevent cross infection in change rooms and to family members. If infection and itchiness persist, see a podiatrist.

My plantar fasciitis is so painful. Will it go away by itself?

This painful condition of the heel and/ or arch of the foot is characterised by pain in the morning and after rest. When plantar fasciitis progresses, pain can be continuous when bearing weight and extremely debilitating. Generally, plantar fasciitis that progresses past three weeks requires assessment and early intervention by a podiatrist.

Why are my toenails yellow?

There are many reasons why toenails become yellow. Leaving nail polish on for an extended period of time can cause the toenails to discolour, which is superficial and can be removed with a strong file.

If yellowing is still present after filing, the discolouration can indicate a deeper problem that requires diagnosis and management, which can be done via your local podiatrist.

Is wearing high heels a lot OK for your feet?

High heels change the way the big toe joint is loaded, which rolls the foot outwards and places excessive stress on the muscles that stabilise the ankle. This in turn puts the ankle at risk of injury and makes the muscles work very hard in the foot, causing toe clawing.

The higher, more open and more unstable the heel, the harder the foot has to work. The pointier and tighter the shoe, the more likely the toes will be compressed, which means a bunion could develop with prolonged exposure.

I recommend wearing high heels for special occasions only and minimising daily use of pointy-toed heels higher than 4cm. Choosing a well-fitting, well-secured and chunkier-heeled shoe is always a healthier option.

And adding an insole can minimise the onset of pain and prevent fatigue, which contributes to high heel-related injuries.

Emily works at the Sydney Sports Medicine Centre and is an Australian Podiatry Association member