YOUR PARTY SEASON SURVIVAL TOOLS ARE RIGHT THIS WAY

DECEMBER 2016

BEST HEALTHY
ICE-CREAM
LEGS, YOU CAN SCOFF
ALL SUMMER

ABS,
BUTT!
OUR SPEEDY
FULL-BODY
29Fast hacks
for hair thats
#FLAWLESS
WORKOUT
Be a jetsetting pro like
FOODS THAT @ELYSEKNOWLZY

REALLY CURE
A HANGOVER HOW TO GET
conident
IN THE BUFF

MIND THE
NERVES
THE SECRET TO
INTERVIEW SUCCESS
SEA DREAMS TWISTED BRALETTE / ISLA PANT
CONTENTS
December

Cover
12 Be a jetsetting pro like
@elyseknowlzy
32 How to get confident in the buff
38 Mind the nerves: The secret
to interview success
48 Best legs, abs, butt! Our
speedy full-body workout
48 Your party season survival
tools are right this way
94 Healthy ice-cream you can
scoff all summer
98 Foods that really cure a hangover
116 29 fast hacks for hair thats
#flawless

4
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 60

LiveFIT EatFIT
20 Quick hits The latest health news 84 Wed double tap that! Top dishes
and trends at your fingertips from our fave food bloggers
24 Fit diary Fun fitness events to 90 The skinny on fat Do you need it
add to your calendar or dont you? Weve got the lowdown
26 Tender liver care Why you should 92 Goodbye, kitchen fails! Easy tips to
show your liver some TLC put cooking mishaps in the rearview
28 WF challenge Step up your self- 94 Get the scoop If you want healthy
care for the month of December ice-cream, all you need is a blender
30 Lets be friends Wanna expand 96 Well and good Recipes to bring the
your social circle? Weve got tips on Gwinganna health retreat home
how to recruit for your girl squad 98 Rescue remedies The good-for-you
32 Naked truth Get body confident brekkies that will beat a hangover
(when youre in the buff!) 100 Bite club Hot new buys for foodies
102 Get real Give fake food the flick

ThinkFIT
38 Get the job done The secret to LookFIT
interview success: affirmations 108 Bohemian summer Hit the
40 Running thoughts Boost your sand in free-spirited swimwear
creativity by lacing up your sneaks 116 The lazy girls guide to zero-
and pounding the pavements effort hair Youll win best-tressed
42 Whats your #lifemotto? This 120 Signature scent Blend your favourite
unstoppable triathlete isnt letting fumes for a one-of-a-kind fragrance
96
anything slow her down 122 Dont sweat, sparkle! Its your time
44 Month of mantras Mini hits of to shine in metallic activewear
inspo to cut out and keep 124 Call of beauty WFs Jaymie Hooper
asks How do you hide a hangover?
126 Beauty loot New pretty prods
BeFIT
48 Fit to party Guest PT Tiffiny Hall
has your silly season workout sorted TravelFIT
52 Choose your own (gym) 130 Destination relaxation Chillax at
adventure Pick the exercise kit these spa vacays around the world
that suits you and get started on 136 Tropic thunder We fly to Thailand
smashing those fitness goals to take a jab at Muay Thai
56 WF road test: TAPfit We try 138 On the move Inspo for your next trip
tap dancing our way to a hot bod
58 Your move Six simple, no-fuss
exercises for a serious sweat sesh RelaxFIT
60 Swim school Summers the perfect 142 Beat the festive frenzy Top of your
time to hit the lanes of your local Christmas list? A little bit of calm
pool and fine-tune your swim stroke
64 Flat tummy fix One smokin Insta-
worthy sixpack, coming right up Every month
68 My road to recovery How these 10 Eds letter
three readers bounced back from 12 Travels with Elyse Meet our
injury and found their fitness again cover model, Elyse Knowles
72 The post-event comedown WF 16 Trending now on...
PT Blake Worrall-Thompson is here womensfitness.com.au Get clicking
to help you figure out whats next 80 Subscribe Get WF and save!
74 The busy girls guide to fitting in 140 Next month Mark it in your diary
fitness Speedy workout solutions to 146 The last word Save it to your
keep you in shape between soires smartphone or desktop
Photography Dave Wheeler Art direction
PRIVACY NOTICE This issue of Womens Fitness is published by Citrus Media. Citrus Media may use and disclose your information in Brooke Lyons Styling Jess Pecoraro Hair and
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 Expert panel
Meet the pros lending their
expertise to our pages...

Whats your party season essential?

EDITOR
Samera Kamaleddine
Sunscreen! Libby Babet Kate Wood
personal trainer chiropractor
DEPUTY EDITOR All those mid- bufgirls.com healthspaceclinics.com.au
Penny Carroll
A tall g lass of afternoon drink
positivity with a ART DIRECTOR sessions in the
splash of open Brooke Lyons
sun leave me a
attitude. DEPUTY ART DIRECTOR little crispy.
Natalie Preston

CHIEF SUBEDITOR Dr Claudia Lee Brad McIntosh

Alice Harrington general practitioner physiotherapist
First I apply sydneyim.com.au sydneyphysiosolutions.com.au
Cute sandals BEAUTY & FEATURES WRITER
a lip balm,
Jaymie Hooper
for when I then I do
just cant even FASHION EDITOR
the thing s.
with heels, Jess Pecoraro

which is most DIGITAL EDITOR

of summer. Jacqui King Wide- Caitlin Reid Belinda Kirkpatrick
brimmed dietitian naturopath
INTERNS healthandthecity.com.au belindakirkpatrick.com.au
Tammy Phounsavanh; Samantha Besgrove hats. I live
in them!
NATIONAL ADVERTISING MANAGER
Whitney Speller, 0405 910 008,
whitney@womenstness.com.au

Water and a BRAND MANAGER

holiday hat. Jessica Matheson
Blake Worrall-Thompson Kate Kendall
PRODUCTION MANAGER PT and wellness coach yoga instructor
wellbeingbyblake.com activeyogi.com.au
Ian Scott

FINANCIAL CONTROLLER
Stuart Harle

HAIR AND MAKE-UP SARAH DAMICHI/DLM; JACLYN HNITKO/THE ARTIST GROUP

FINANCE ASSISTANTS
Fiona Trickett, Eva English

PUBLISHER Yolande Herring Dr Lissa Johnson

Steve Maidens kinesiologist psychologist
liveinbalance.net.au lissajohnson.com.au
DIRECTOR
Jim Flynn

Hit a it goal?
PHOTOGRAPHY DAVE WHEELER; KIT HASELDEN

EDITORIAL ENQUIRIES mail@womenstness.com.au

SUBSCRIPTION ENQUIRIES magshop@magshop.com.au
PT Blake has
your next move
Steph Prem on page 72
Pilates instructor
PUBLISHED BY CITRUS MEDIA premium-performance.com

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8 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 .

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Eds LETTER

Time flies
when youre
getting it
OH HEY, CHRISTMAS, WE MEET AGAIN. The end
of another year! And like clockwork its the season where
we get all deep and reflective about the year that just totally
flew by did we smash our fit goals? Did we find our own
real-life bachelor? Did we grow those herbs, read that
book, start that gratitude diary?! Gah, so much high-stress
reflection! As if we need anymore hits of cortisol right now!
Which brings me to the fact this is also that time when thieves) you can score a heaped dose of festive season
we forget to pencil some much-needed fitness into our calm on page 142 with four pages of pro wisdom.
calendars because the available spots have been pre-booked Now for a celebratory toast! Lets cheers to all our wins
for all the drinking, eating and Christmas-ing. Our fix for and gains of 2016 (that sounds soooo much better than
that? Flick to page 74 for the first instalment in our three- slamming ourselves for the stuf we didnt do, right?). Then,
part series Summer of fast fitness. Enter five quickie workouts lets wrap up the year with a whole lotta self-care (you might
and some sneaky tips for the time-poor (everyone alive, lets want to give this months WF challenge on page 28 a go)
be real) because working out at this time of year shouldnt and a big sack of awesome dreams for 2017.
(and doesnt have to) be a stocking full of hassle. Enjoy the issue!
Its defs possible to have your party pie and eat it too,
which is why were all about the (healthy) party feels this
issue. Hold the guilt and head to page 48 celeb PT Tiiny
Hall has designed a workout just for WF that will not only
make you feel the (good) burn, but help you hold onto your
tness during the I-accidentally-ate-all-the-canaps season
at the same time. Even if the lure of pink and blue drinks do
get the better of you, dont freak out our foodie hangover Samera Kamaleddine, Editor
remedies on page 98 will have you back on your merry way.
And if it all just gets way too much to handle (thanks Follow me: samerak
to the overload of fam time, the hectic deadlines, the time Follow WF: womenstnessmag

BEHIND THE SHOOTS

Welcome to blissful Byron, aka the set of this issues shoots.
Check out the finished fashion shoot on page 108

Just checking the board Paparazzi? Nope, just

works. Yep, all good here. Dave, our photographer.

Art director Brookes daughter

When Snapchat awaits! Laila has everything under control.

10 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

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 DOES
BYRON
POWERED BY
TRAVELS
WITH Elyse
Melbourne-based model Elyse Knowles joined our
crew in sunny Byron Bay, NSW, to star on this months
cover. And shes a girl who knows how to travel
How often are you jetsetting? At this
time of year it definitely peaks because
everyone is shooting their last-minute
campaigns before Christmas. Im probably
on a plane every week, but during the
rest of the year it flattens out.
Youve got us tired just thinking about it.
It is exhausting. I got into Byron at 1.30am
and had been working all that day before.
Lucky we got the morning of on this
shoot! Its exhausting, but I always make
sure I take time out for myself and get
enough sleep. Its about having a good
balance, but it is hard when you get your
schedule and youve just got to go and
do what they tell you. You have to psyche
yourself up for it. But when youre in a
sunny, hot place everything is so much
easier. Im so happy right now because
Im warm and Im having fun.
Do you enjoy the travel? I do, especially
when you come to places like this. You
cant get better than Byron. My partner
used to live here so I know it well; we
come up more than once a year.
You got up and went for a run before
this shoot. Is that something you normally
do when youre away? Yeah, I like to start
the day being active. It gets everything
owing. The healthy mind comes and it
makes me happy to be active. It starts me
of on a good roll. Once Ive done my
exercise for the day, Ill eat healthy and Ill
drink lots of water. If I dont start of right,
it trickles on throughout the day.
Youre pretty active and adventurous
when you travel I am a bit adventurous.
I like to do anything I possibly can. My
motto is, If a boy can do it, I can do it.
Ill give anything a crack. I might fail at a
few things, but I always have a good shot.
Ive got my own motorbike and weve
got a wakeboard boat at home so we go
camping and go wakeboarding, surng,
skiing, skateboarding anything really,
12 womensfitness.com.au
I love it! I love getting out into nature.
Switching of my phone is my favourite
thing in the world.
You switch off Instagram and Snapchat?!
Sometimes I do need to switch of or I go
a bit loopy! Some weekends we go up to
the bush [to Wye River on Victorias Great
Ocean Road] and roll out the swag with
our friends, and put a re on and cook
a barbie. Then we all go surng in the
morning and its the best kind of holiday.
Whats the craziest adventure youve
ever had? In Bora Bora I got to swim with
a six-metre shark, like, holding onto its n!
The local guy who was taking us around
was swimming with it. He took my hand
and took me down to the shark and I swam
with it. I was pretty proud of myself
because I dont even like sh!
What are your cant-go-away-without
items? I denitely take my runners
everywhere, even though theyre very big
to get in your carry-on luggage. Ill also
get an old drink bottle and put some
apple cider vinegar in it. I take that every
morning it keeps my digestive system
going when Im travelling, especially if
Ive just been on planes the whole time.
INTERVIEW SAMERA KAMALEDDINE PHOTOGRAPHY DAVE WHEELER
Fennel tea is another thing Ill bring with
me. It settles everything in your tummy.
Hot beauty tips for travel? I dont travel
with make-up on. Your skin is sucking up
anything it can get because its wanting
moisture and everything is sucked out
of the air when youre on a plane. I make
sure I have a mist spray and a really nice
moisturiser and lip balm to keep
everything hydrated.
Fave things to do in Byron? Surf. Lie
on the beach. And theres healthy food
wherever you go The Top Shops good
for a juice or an aa bowl. I love that about
Byron, because when you go on a holiday
you never know what youre going to get.
womensfitnessaustralia @womensfitnessmag @womensfitnessau
YourSAY
@j_imos @fitwithgm @ashlea_pritchard

INSTA-LOVE
We love seeing how you read Womens Fitness...
Our
fave pic of
the month!
Thanks for including us in your grocery
haul, @ndhealthandfitness. To help you
kick your fitness goals, youve won a pair
of Fila Fleetwood sneaks, valued at $150.

@emmajanehanson @ndhealthandfitness

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oves an d #wom en sfi tnessmag! Plus, follow us

Tag #WFl
Enjoying the new issue?
@womenstnessmag for healthy inspo and to catch up with the WF team.

14 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 T R E N D I N G N O W O N ...

Strong foundation SMOOTH SKIN

Wanna get familiar with some basic yoga poses before stepping If youve got a few stubborn spots on
into your first class? Check out our video with WFs resident yogi your face (lets blame the festive season
Kate Kendall for starter moves thatll make you feel like a pro. indulgences!), weve got the fix. Hop on to
the WF site to learn about the foods that
have amazing skin-clearing properties.

CAREER
CHANGE Fit vacays
Got a boss from hell who So, youre itching to escape the
still refuses to pronounce daily grind and jetset to some
WORDS JACQUI KING PHOTOGRAPHY THINKSTOCK

your name correctly after far-of destination Make a

eight months? Go online health and tness retreat your
to see if its time to hit the
high road and say see ya
next go-to. Head to our website
never to your workplace to see the top ve active holidays
(and your Miranda that Aussies are signing up for
Priestly-esque manager). and how you can, too!

LIKE US facebook.com/womensfitnessaustralia FOLLOW US @womensfitnessmag

LISTEN TO US on Spotify search for womensfitnessau
16 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
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 LiveFIT

TECH
REFRESH
We get it youre probs more
likely to give up dark chocolate than
deactivate your Snapchat account,
but a little break might do you
good. According to research from
the University of Pittsburgh, people
who spend a large chunk of time
on social media are more likely to
develop depression and have more
concerns about their body image.
The pros point out that since sites
such as Instagram and Facebook
are usually filled with idealised
representations of life, youre
more likely to feel down when you
compare those images to your own
daily grind. But heres the thing:
Amaro-filtered vacays arent real
life, so fill your feed with stories
that make you happy and hit
unfollow on the ones that dont.
Here are three cute-as-heck Insta
accounts to make you smile:
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

1 @PUPPIESFORALL Puppies
in bed, puppies in washing baskets
and puppies in tiny toy cars. This
page has all the puppies!
2 @IDAFROSK Who says you
shouldnt play with your food? Crafty
Norwegian Ida Skivenes turns her
daily meals into mini works of art
and theyre Just. Too. Sweet.
3 @WORDSWAG Follow this
feed for a daily dose of inspirational
quotes from champion athletes,
clever Insta users and Dr Seuss.

19
Quick
HITS Enjoy a healthy body and mind
with the latest in good living

Brain food
If you nd yourself elbow-deep in a packet of corn chips and cheese dust
as soon as you get home from work, swap your pre-dinner snack for a
workout. Since your brain uses a ton of energy during mentally taxing
tasks (such as sitting a test or nailing a presentation), US researchers
have found youre more likely to overeat once youre done in an attempt
to refuel. But heres the thing: Exercise produces the chemicals glucose
and lactate, which (the experts think) your brain can use instead of food.
During a small study, the pros asked a bunch of college students to sit
an exam, then asked them to chill for 15 minutes or complete a HIIT
workout. Afterwards, the students were treated to an endless supply of
pizza. Those who got sweaty post-exam ate way less compared to the
students who simply vegged. So, instead of racing home after work to set
up camp on the couch, maybe swing by the gym. Youll feel better for it.

Use your words Treat yourself

Social media doesnt always get the Get cool, calm and collected with these feel-good gifts
best rap (since it can do a number on
your wellbeing), but it turns out it
can do you some good if you use it
right. After reviewing the emotional
state of a bunch of Facebook users,
US scientists found that when people
took the time to write personalised
comments or posts for their pals, the
recipients experienced a big increase
in happiness. Before you ask, just
hitting like wont have the same
efect. While theres no need to write FOR THE SENSES
a soliloquy about your friends new FOR THE SPIRIT Glasshouse Fragrances
Nikes, a simple, You look hot in those The Goodnight Co Amal Coast Sea Mist FOR THE MIND
kicks could make her day (and yours). happiness crystals, $34.95, travel pack, $29.95, Typo deluxe diary,
thegoodnightco.com glasshousefragrances.com $29.99, cottonon.com

20 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


Try this
Christmas smoothie
Celebrate the silly season with a
chocolate and peppermint shake
Youll need
1 frozen banana
1 cup almond or rice milk
2 tbs cacao powder
tsp peppermint extract
1 tsp honey
Toss all the ingredients in a blender,
blitz until smooth and enjoy.
LiveFIT
Washed ut
Raise your hand if ou can remember
the last time you shed your drin
bottle. If youve got your arm up, good for you, but
if not, you sho ld probs grab the detergent unless youd
like a side of acteria with your post-workout H2O. While
stretching y r water out over two or three days mightnt seem
like such a big de , a US study has found that your trusty bottle could
be more germ-ridden t our kitchen sink. And wait, it gets worse
around 60 per cent of the ge are the kind that can make you sick.
To lower bacteria levels, wash your bo after every use, and when it
comes time to upgrade, opt for a stainless ste odel or one with a straw.
Green house
Heres some not-so-good news: The air in your
home or workplace might be bad for your bod.
Researchers from the American Chemical
Society say that common indoor items (such as
printers, paint and dry-cleaned clothes) produce
harmful volatile organic compounds (VOCs),
which can cause dizziness, asthma and low
productivity. But heres the good news: You might
be able to ofset the damage with houseplants. The
scientists found certain indoor plants, such as dracaenas
and bromeliads, help purify the air by absorbing a hefty
amount of VOCs as well as carbon dioxide. Try your hand at
indoor gardening with the Apple Green Dark pot plant holder,
$9.95, applegreenduck.com, and breathe easy.
Water
works
What can shrink your waistline and
boost your health but doesnt involve any
exercise? Soft drink. Well, not drinking soft
drink. A study from the University of Alabama
discovered that replacing just one sugary drink
a day with water decreased the amount of kJs
people consumed and improved their overall
health. Filling your bod with sugar-laden
bevvies can up your chances of cancer,
weight gain, diabetes and heart
disease, so swap your fizzy
drink for H2O.
21

True calling
lli
Taking every sick day you possibly
can because youre so over your
job? Makeover that CV and look
for a new gig, stat, or your health
might sufer. After studying some
volunteers, researchers from Ohio
State University found that those
who consistently reported having low
job satisfaction in their twenties and
thirties felt the efects in their forties.
They were more likely to develop
depression, worry excessively and
have trouble sleeping. On the ipside,
those who started in less-than-ideal
careers but eventually landed a
sweeter gig experienced little or no
decline in their health. Not sure
how to make the move? Hit up
womenstness.com.au and search
dream job for tips on scoring yours.
22 womensfitness.com.au
Puppy pals
If you nd yourself missing home
after moving to a new city, get a
dog or at least make friends
with one. A study in the journal
Anthrozos found that university
students living on campus dont
feel as homesick when they score
45 minutes of dog therapy a
week. Yep, thats a thing. The
study teamed up students with
dog owners and their pooches
once a week for eight weeks,
and by the end, the volunteers
not only felt signicantly less
homesick, they also experienced
a rise in overall life satisfaction.
So, the next time youre feeling
low and see someone walking
their dog, stop for a chat and
a pat. You might score a new
friend (or two) because of it.
Get grazin
How many meals a day does it take to slash
your risk of heart disease? Nope, not three or
four US researchers say six. While were used
to noshing on three main meals (and maybe a
snack), eating more frequently may be better for
your ticker. The study found that compared to
volunteers who ate four meals, those who chowed
down six times a day were less likely to die from
heart disease. Why? Well, theyre not completely
sure, but the experts think our bods might deal better when metabolising smaller
amounts of food at a time rather than trying to break down bigger loads in one
sitting. Since eating more frequently has the potential to up your overall kilojoule
intake (and therefore your waistline), take care not to overll your plate.
Watch and learn
Next time youre struggling to jump of the
couch and go for a jog, watch an inspirational
YouTube vid about running. A study in the
Journal of Behavioral Medicine found that when
people think a workout will be good for them, it
usually is. Scientists asked a group of volunteers
to watch a lm that either praised or talked
down the benets of cycling before hitting the
bikes themselves. They found that people who
watched the positive video enjoyed the workout
more and had less anxiety. Not exactly pumped
for tomorrows boxing sesh? We reckon a
Rocky marathon might get you in the mood.
womensfitnessaustralia @womensfitnessmag @womensfitnessau
 LiveFIT

December
inspiration Veggie fix
CLICK: Streaks ($5.99, Despite what Instagram may have you believe, doughnuts are not the only thing
Aussies are munching on. According to Roy Morgan Research, almost 2.2 million
iTunes) Turn your tasks of us are enjoying vego feasts, and theres plenty of inspo on these feeds:
into a game with this nifty
app. List the goals you want
to smash (like remembering
to walk the dog), then tick
them of to score a streak.
Simple, but oh-so satisfying.
READ: The Art of
Gratitude by Meredith @panaceas_pantry @ellencharlottemarie @nadiadamaso_ebnl
Gaston (Penguin, $24.99) Treat your eyes (and your Start your day with a Cashew cream bagels,
tum) to guilt-free spinach spirulina smoothie, snack macadamia wales and
Learn how to be grateful, and apple popsicles, jerk on smoked tofu, mango beetroot falafels on walnut
and cultivate happiness with tempeh salad jars and and cucumber sushi, then and spelt buns this
artist Meredith Gastons cauliower pizza. dine on curried zoodles. Swiss blogger does it all.
helpful tips, exercises and
too-cute watercolours.
WATCH: Are spotty
fruits and vegetables
safe to eat? Before you toss
that bruised tomato, watch
this TED-Ed clip. Those spots
might not be a deal breaker.
LISTEN: Low Tox
Life by Alexx Stuart
(free, iTunes) If youre keen
on living a clean, (almost)
chemical-free life, tune into
this podcast for the latest
in natural beauty, nutrition
and vegan-friendly fashion.

Winning
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES; THINKSTOCK

grin
Want to make a killer first impression?
Flash your pearly whites. According to a
study in Motivation and Emotion, strangers are
less likely to judge you based on stereotypes if
you give them a smile. After scientists showed a
group of volunteers a series of smiling or neutral
faces, they found that people made assumptions
about the neutral faces based on things like
gender and race. But, when they clocked the
grinning pics, they were more likely to
view the person in a positive light
and werent as influenced by
stereotypes.

23
LiveFIT
P E N C I L IT I N

FIT DIARY S ig n up , sh ow up an d sweat it out at one

ts
of these coming-soon even

trail run. If your muscles arent keen on tipple, check out the food stalls, then trot
DECEMBER that many Ks, dip your toes in the taster over to the field and watch the players
event instead. adventurethon.com.au battle it out. polointhecity.com

3 December
Bruny Island Ultra
Marathon, Tas
Catch the ferry over to picturesque
Bruny Island and follow the track from
Dennes Point in the north to the Cape
Bruny Lighthouse in the south. Youll race
through 64km of jaw-dropping bushland
and treat your Insta to ocean panoramas.
Go solo or round up your crew for a relay.
brunyislandultra.blogspot.com.au
3 December
4 December
Bondi to Bronte
Ocean Swim, NSW
Soak up the rays, show of your stellar
freestyle skills and raise funds for The
Kids Cancer Project in this classic ocean
swim. Follow the 2.4km course from
Bondi to Bronte and make the most of
those world-class waves with a post-race
surf. bonditobronte.com.au
11 December
Sweaty Santa Dash, Qld
Load up the Christmas carols on your
running playlist and get festive with your
fitness in the Sweaty Santa Dash. Take
your pick from 2km, 5km or 10km courses,
don your Rudolph nose, pound the
pavements of Cairns, then carb load at
brekkie once you cross the finish line.
sweatysanta.eventdesq.com
11 December
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Ironman 70.3 Ballarat, Vic

Ltape Australia, NSW
Cant make it to the Tour de France? Set
your GPS for the Snowy Mountains and
catch the next best thing with the Ltape
Australia a pro-style cycling event for
amateurs. Take on the ultimate challenge
in the 157km race or opt for the shorter
127km ride. letapeaustralia.com
3-4 December
Adventurethon Anglesea, Vic
Hit up Victorias Anglesea coast (only
a 20-minute drive from Melbourne) for a
16km paddle, 29km bike ride and 16km
4 December
Carmans Womens
Fun Run, Vic
Lace up your sneaks for a 5km or 10km
run through the St Kilda Catani Gardens.
Looking for a challenge? Ramp it up in the
half marathon and dont forget to fundraise
for Breast Cancer Network Australia, too.
carmanswomensfunrun.com.au
9 December
Polo in the City, SA
Round up your buddies and head trackside
for some urban polo. Indulge in a cheeky
Take on the legendary Ironman 70.3 and
finish 2016 with a bang. Swim, cycle and
run your way through Ballarat and enjoy
the sights of stunning Lake Wendouree
and Victoria Park. ap.ironman.com
18 December
6 Inch Trail Marathon, WA
Give your quads one helluva workout in
this of-road endurance-tester. Starting
at Goldmine Hill in North Dandalup,
youll conquer 46km of the Munda Biddi
trail before nishing in Dwellingup.
6inchtrailmarathon.com

24 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 TENDER
LIVER
CARE

26

Its the hardest-working organ in your body but were guessing
you rarely give it a second thought. Show your liver some
TLC this social season and itll love you right back
ITS ALWAYS THE QUIET ONES.
The people you pay the least attention to
have a way of making the biggest impact
when youre least expecting it. Thats kinda
true of your liver, too. This hardworking
organ (the second-largest in the body, it
performs a mammoth 500 functions) has
a tendency to fly under the radar, copping
plenty of abuse from our daily lifestyle
habits and just getting on with it until its
so overloaded it totally gives up.
Often the liver puts up with a lot
until it hits breaking point, says Dr Cris
Beer, an expert in nutritional medicine
and author of Healthy Liver (Rockpool
Publishing, $29.99). Unless theres an overt
problem that indicates severe liver issues,
you dont realise how important it is.
To give you an idea of how much your
liver has to deal with, lets take a look at a
few of those 500 tasks some of the jobs
this organ is responsible for include clearing
out toxic substances from our food and the
environment, storing vitamins and other
nutrients to deploy when needed, helping
your body fight infection, regulating blood
clotting, making proteins for blood plasma,
breaking down unwanted hormones and
producing bile. With so much to do its no
wonder it can end up feeling the strain.
SUBTLE SIGNS
Most of our organs are pretty clear with
their distress signals. If you eat something
your stomach doesnt like, youll know about
it instantly. If you use a cream that irritates
your skin, itll make you pay with a red
and itchy rash. Your liver? If the struggle is
beginning to get real, itll give you a gentle
nudge but you might not get the hint.
There are some subtle signs, like a
coating on your tongue, your skin might
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK
not look healthy, you might feel tired and
you might struggle to lose weight around
the mid-section, explains Dr Beer. You
could also experience itchy skin at night,
bad PMS and yellow or murky whites of
your eyes. Theyre all small, niggling
wellness issues that might not immediately
spark your attention on their own, but
together they can signal that your liver
isnt coping with your life choices.
So how exactly are you giving your liver
a hard time? You probably already know
that alcohol is the first and biggest culprit,
but you dont have to be a heavy drinker
to experience its detrimental efects. If
womensfitness.com.au
youre just an everyday, consistent drinker
slightly above the recommended healthy
limit, that can damage your liver over
time, explains Dr Beer.
Diet also plays a huge role, and rened
carbs and sugar are the hardest for your
liver to deal with on a regular basis. Its
the white food: white rice, white potato,
white bread, white carbohydrates and white
sugar, says Dr Beer. Its also things like
fructose, which is [a sugar] found in fruit.
Often people are eating processed foods,
plus theyre having three to four pieces
of fruit a day, either hidden in dry fruit in
muesli bars or a piece of fruit. The liver
cant deal with all that sugar and it
becomes fatty deposits in the liver, and
something called fatty liver develops.
Trans fats in processed foods, too
much iron from red meat or supplements
and overdoing the cafeine can also be
a downer for your liver.
START THE
CLEAN-UP JOB
You might have heard that the liver is the
only organ in the body that can regenerate
thats true, and its a seriously cool super
power, but just like your head after a big
night out, you need to give it a chance to
recover. Its accumulative damage over
time that does the most harm, explains Dr
Beer. Its about pacing yourself when you
do go out, having water in between drinks,
and not overdoing it every weekend.
That doesnt mean you have to live
a life of purity BTW, just make good
choices most of the time. Itll have positive
ow-on efects for the rest of your body,
too. A liver-friendly lifestyle is going to
benet every organ, Dr Beer says.
To give your liver an easier ride, avoid
junk food at least 80 per cent of the time.
Go for wholegrains over the processed
kind, opt for fresh veggies and lean
protein, and cook your own meals and
snacks instead of buying packaged
versions. There are certain vegetables
known to be benecial to the liver that we
should be having anyway, adds Dr Beer.
Cruciferous vegetables such as broccoli,
kale, Brussels sprouts and cauliower
improve detoxication of the liver, and
foods that have high antioxidants do as
well, so go for a variety of colourful fruits
and vegetables. You could also add
herbs and spices such as dandelion,
womensfitnessaustralia @womensfitnessmag
LiveFIT
fennel and turmeric, which are known to
support the liver, along with artichoke,
which can help increase bile ow.
You dont have to give up your morning
cofee or tea habit, either. While too much
cafeine can overload the liver, a little can
actually improve its detoxifying processes,
says Dr Beer. As long as you stick to two
to three cups a day, you should be just
ne. Regular exercise, plenty of water
and making time for your own version of
stress-busting strategies will also help your
liver do its thing. Keep it up in the long
term and we reckon your hardest-working
organ will be quietly relieved.
SHOULD YOU
HIT PAUSE?
Dry July, Ocsober,
FebFast there are plenty
of charity challenges that
ask you to take a month
of alcohol, but is
abstaining for 30 days
then getting back on the
bottle good for your bod?
Thats a yes, according to
Dr Beer, who reckons an
extended break can help
reset your bodys signals.
Alcohol tolerance
increases with regular
exposure to alcohol, so
your body doesnt signal
that youre drunk until
youve consumed a lot,
which is very harmful,
she says. Having a
month of, even if its to
desensitise yourself from
alcohol, gives you a better
warning signal. Then,
hopefully it will reset you,
so youre having less when
you go back to alcohol.
@womensfitnessau 27
LiveFIT

challenge
Make December the month you
Boost your self-care Show us how youre
AH, PARTY SEASON.
putting yourself
The time of late nights, boozy first by tagging
lunches, glorious summer sun #WFChallenge
and Michael Bubls Christmas
carols. But then its all over and on Instagram!
were left feeling a hangover not
entirely the result of that pinot.
With so much of the silly
season spent focusing on others,
we tend to let our wellbeing
slip. So lets make this time
diferent, because FYI, you
should put the same amount
of energy into your self-care
as you do your NYE outt.
Not sure where to start?
Set yourself these self-care
sprints, aka short, daily tasks
that nourish your soul. Do as
many as you like during the day,
build them up over the month,
and add your own tailor-made
sprints to your self-care bank.
As Cassie Mendoza-Jones,
author of You Are Enough
(elevatevitality.com.au), says,
scheduling in a little self-care
will help you feel more patient
and energised to be around
people for longer, more
condent in social situations,
and less likely to overeat or
over-drink. Cheers to that!

TAKE 10 MINS: I love grapefruit, frankincense, TAKE 10 MINS: holiday, or tried CrossFit and
DE-CLUTTER YOUR SPACE rose, lavender and bergamot, TURN IT UP survived. Decorate the jar and
WORDS JACQUI KING PHOTOGRAPHY GETTY IMAGES

Whether its your workspace or
your bedroom, zap away the
mess and clear your head in the
process. As you organise your
zone, youll refresh your mind,
says Mendoza-Jones. Dancing to Beyonc (or any
killer tunes) is the cure for a
TAKE 5 MINS: bad mood and theres science
STRETCH IT OUT to prove it! Research suggests
Start your day with a stretch to that music releases feel-good
whenever youre feeling at,
peek inside and remember
how awesome you are!
TAKE 10 MINS:

putting you on the path to zen.
TAKE 2 MINS:
BREATHE IN CALM
Add some essential oils to a
difuser, carry a small bottle of
it around to smell, or make a
body oil blend. To nix the days
stresses and lift your mood,
get the energy owing. First
up, roll your head to your left
shoulder and right shoulder,
holding on each side for 20
seconds. Roll your shoulders
back, then forwards. Raise both
arms up and lengthen, holding
for 10 seconds. Then stretch
out in a spinal twist.
chemicals in your body,
helping you manage stress.
TAKE 2 MINS:
WRITE IT DOWN
Jot down achievements that
make you proud of yourself and
pop them in a jar. For example,
you went on your rst solo
PICK A HOBBY
And no, we dont mean a
hobby that looks good on your
LinkedIn prole, we mean a
hobby thats sole purpose is to
make you feel good. Whether
its knitting, puzzles, drawing or
rollerblading, take some time
out and do your thing!

28 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau



DO YOU SUFFER FROM...

Muscle cramps and
cramp-like pains
Tired and restlessness
legs
Night cramps or spasms
during sleep

Live life with ease,

www.crampeze.com.au

Available in the vitamin aisle of leading supermarkets

s
and pharmacies. Range may vary by store.

Always read the label and use only as

directed. If symptoms persist, consult
your healthcare professional.
*With use of traditional Homeopathic Copper CHC 71257-02/16
71257
LETS GROWING UP, YOU AND YOUR
FRIENDS were tighter than T-Swifts girl
squad. Then one got a job interstate, one

BE
decided to devote all her waking hours to a
law degree and one followed a boy to Paris
and never came back. Tough adulting lesson
learned: People move and change, and #life
can leave you a bit lonely. Unless, of course,
you make some new mates. It might not be
as easy as bonding over the Backstreet Boys
and exchanging best friends necklaces,
but finding new friends as a grown-up is

friends
totally doable and its totally worthwhile.
Even if youre not sitting at home
playing solo Scrabble on a Saturday night,
it doesnt hurt to expand your friendship
circle. Never discount an opportunity to
meet new people you never know who or
what they may bring to the table, says Russ
Ross, founder and head coach at The Social
Collective (thesocialcollective.com.au).
Embrace this social season as a chance to New people can surprise you and introduce
meet some new pals the grown-up way you to new ideas and opportunities.

30 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


Friends with beneits
They might also help you live a longer,
happier life, it turns out. Research shows
that people with solid friendships reap all
kinds of health benefits, including decreased
blood pressure and stress, reduced risk of
depression and increased lifespan. However,
WORDS ALICE HARRINGTON PHOTOGRAPHY GETTY IMAGES
a recent study published in Royal Society
Open Science found that after the age of
25, friends start to drop of, with women
losing them at a faster rate than men.
Maybe its because we have less time
to pursue friendships, or maybe its that
most of us are more inhibited than we
were in the Kindergarten playground, but
breaking the ice with new people can feel
a bit awks when youre an adult. After all,
isnt everyone else already busy in their own
cliques? Maybe not, according to Shasta
Nelson, founder of womens friendship
community Girl Friend Circles (girlfriend
circles.com). Studies show that we replace
half our close friends every seven years,
womensfitness.com.au
FIND A FRIEND
Someone you click with
could be a click away
MASHAY: This app will help you
nd new mates by linking you up
with parties happening in your
local area. BYO, fun attitude!
LETS MEET AT: Listen up, foodies
if table for one is a phrase you
dread, go to letsmeetat.com.au to
grab a bite with fresh company.
MEET-UP: Looking for someone
to spot you at rock climbing or a
fellow French speaker? Youll nd
your tribe at meetup.com.
HEY! VINA: Think Tinder for
friends. Download this app and swipe
to connect with other women.
she says. Our friendships change based on
where we live, where we work, our life stage
and our shifting interests. So, you always
want to be open to meeting new people.
Thats something Jessica Collins, 30,
learned when she relocated from Sydney
to Vancouver three years ago. I didnt know
a single soul when I moved to Canada,
she recalls. But I had been backpacking
for four months beforehand, so I had
become quite accustomed to waking up
in new cities and meeting new people.
Still, Jessica says making friends was tricky
although she found it easier once she
landed a full-time job. At times it has been
very diicult. I think it really depends on
where you are and what headspace youre
in. Once I started working, I was able to
connect with people a lot more. Spending
eight hours a day with the same people
really helps to foster friendships.
Meet and greet
Out of the oice, though, where do you
go to make new friends? If you think theres
a secret hidden cofee shop where all your
cool new mates are sipping almond-milk
lattes waiting to meet you, Ross says you
need to ditch that idea and start looking
at every outing as an opportunity.
Prepare yourself for the unexpected
and practise being a yes person, he tips.
Say yes to drinks after work, say yes to
joining a book club, say yes to bush walks
say yes even if you feel a little out of your
comfort zone. He also suggests seeking
out chances to meet like-minded people.
Join meet-ups, do a group workout, go to
womensfitnessaustralia @womensfitnessmag
LiveFIT
a doughnut-making class do whatever
it takes to put yourself in the ring line
of people who love the things you love.
And if you see someone youd like
to talk to, Nelson says, Always stick with
positivity! We want friends because we
want to feel more loved. So, when youre
meeting people, always start with the
question, How can I increase the odds
that this person feels better having met
me? Spark up a convo by smiling and
complimenting them, ofering to help
them with something or asking for their
opinion. An opinion is a fun, low-risk
way of starting a conversation youre
essentially sub-communicating that you
value what they have to say, adds Ross.
The next step
Taking things from initial interaction to
full-blown friendship is where the whole
making-friends sitch starts to get a bit
complicated. The easiest way to initiate
a friend date is to tie it into whatever you
both already have in common, suggests
Nelson. If you work together, invite them
to lunch. If you meet at a networking event,
conrm theyll be attending the next one.
If you work out at the same gym, see if
theyre willing to meet up to train together.
Then you can start to broaden the
activities from that shared commonality.
Dont discount social media as an easy
way to keep in contact with a new friend,
either. Reaching out to friend someone
on Facebook or liking their Insta pics can
continue a connection made IRL. Social
media is a great way of keeping in touch
with people, explains Jessica. Sometimes
you might see that youre both going to
the same event or might check-in at the
same place, so its easy to meet up without
organising a formal friend date.
If youve got big Tina-Fey-and-Amy-
Poehler-style dreams for your new BFF, its
important to make sure your own friendship
game is strong going in. Its about knowing
what actions develop a friendship, says
Nelson. Every friendship needs three
things: positivity (leaving each other feeling
good with such things as curiosity, gratitude,
airmation and hope), vulnerability (the
willingness to share ourselves with another)
and consistency (the regularity of time
together that eventually builds trust).
If you can commit to that, all you need
is a bit of courage. You just have to start
talking to people. Learn how to put yourself
out there and engage with strangers. This
can be nerve wracking at times, but it really
is the only way to do it, says Jessica. Oh,
and maybe take Drakes No New Friends
of your playlist just for now.
@womensfitnessau 31

NAKED
truth
Its time to get happy and confident in the nude. We dare you!
STAND IN FRONT OF A MIRROR.
BUFF NAKED. Not exactly stoked with
all that you see? You wouldnt be the only
one. A UK survey found that 52 per cent
of women are left feeling down after seeing
themselves in changing room mirrors in
particular. In response to this and in a
somewhat controversial move one retail
chain in the UK has vowed to remove their
change room mirrors in an attempt to boost
the body confidence of their shoppers.
Similarly, a US gym recently started a
Monday Without Mirrors initiative where,
just as it sounds, the studios mirrors are
covered up each Monday to encourage
positive body image (although the move
wasnt welcomed by those gym-goers who
rely on mirrors to check their form!).
Given its kinda impossible to avoid your
reflection forever, are these mirror-free
tactics only derailing our body confidence
eforts? While its important to address
social and cultural inuences on negative
body image, I think that removing mirrors
misses the point, says WF psychologist
Dr Lissa Johnson. The subtext of this
move is that women need to be protected
from the sight of themselves. There is
something sadly defeatist about this.
While Dr Johnson adds that the barrage
of mirrors in our everyday can be just as
problematic (a reminder to constantly self-
monitor), going to the extreme of removing
all mirrors implies that viewing our bodies is
something that should be avoided. I dont
think thats an airming message for women.
Id rather see images in clothing stores and
gyms promoting realistic and varied images
of womens bodies, says Dr Johnson.
So hold that mirror ban! We want you
to feel body-bold and tackle insecurities
head-on instead. Take our body condence
quiz to check where your levels are at,
then follow the expert tips to help you feel
happier with what you see in the mirror.
32 womensfitness.com.au
YOUR QUIZ: TEST THE (BODY) LOVE
How condent are you in your birthday suit? For each question
below, choose the answer that best describes your feelings.
1 WHEN YOU UNDRESS IN FRONT
OF SOMEONE, YOU:
A Freak out and switch of the lights
immediately. The less they see the better!
B Feel condent that your partner loves
you for who you are, regardless of the
number on the scales.
C Think that, although in an ideal
world youd love to have a body like Gigi
Hadids, you know that your partners
expectations of perfection are totally
diferent from your own.
2 HOW DO YOU FEEL WHEN
YOU LOOK AT YOURSELF NAKED
IN THE MIRROR?
A It brings you down; you really dont
like to see yourself in the buf.
B Pretty good. You can acknowledge
that your stretch marks and less-than-
perfect tum are simply physical markers
of life experiences.
C Its a reminder that you need to
lose a few kilos, but its no big deal.
Youll get there.
3 IF YOURE ON THE BEACH
IN A BIKINI YOU FEEL:
A Like youre being scrutinised by other
women. Youre positive theyre staring at
your dimply thighs and saggy bum.
B Proud of your body. Sure, you might
not have a #tspo-worthy sixpack, but all
those gym sessions youve been putting in
make you feel strong and self-assured.
C A bit scared about how you look in
a two-piece, but deep down you know
its all in your head.
womensfitnessaustralia @womensfitnessmag
Conidence
Project
PART 1: BODY
POWERED BY
4 YOURE TRYING ON A DRESS
AND ASK THE SHOP ASSISTANT
FOR ADVICE. SHE THINKS YOU
NEED THE NEXT SIZE UP. YOU:
A Feel humiliated and decide never
to shop in that clothing store again.
B Thank her for the advice and assume
the sizes in the shop are smaller than usual.
C Feel a little bummed, but know its
the motivational kickstart you need to
get back in the gym on Monday.
5 WHAT MAKES YOU FEEL
BEAUTIFUL?
A Beautiful? You cant remember the
last time you felt good about yourself.
B Seeing a photo of yourself all smiley.
It reminds you that youre trying your
best to live life to the fullest.
C Investing in new beauty loot. A sexy
new perfume or a bold lipstick instantly
makes you feel so hot right now.
6 THE PERFECT BODY SHAPE IS:
A Thin, thin, thin! I dont want to see
an ounce of fat on me.
B There is no such thing as perfect. We
all come in diferent shapes and sizes.
C Slim and strong. I want my body to
look and feel powerful.
7 YOU GO TO THE GYM BECAUSE:
A Youre desperate to lose some kilos
and dieting alone isnt enough.
B Exercise is the cornerstone of a healthy
lifestyle and helps you feel balanced.
C Working out boosts your mood and
makes you feel better about your body.
@womensfitnessau
 LiveFIT
YOUR RESULTS:
LIFT YOUR SCORE

IF YOU SCORED MOSTLY AS

YOUVE GOT SOME WORK TO DO
You potentially battle body hurdles on a
daily basis, so you need to start changing
your mindset and give your body the
respect it deserves. Its not about how
perfect and flawless you are necessarily
in society today, its about how you make
people feel when theyre around you.
Confidence is about looking in the mirror
and saying, Yes, my thighs are big but
I LOVE them! If you learn to say this
to yourself, this is the message you are
putting out to the universe, and in turn
your life and friends and the universe
will give you the same love back. Just as
insecurity can be often picked up on, so
too can confidence, says body-image
counsellor Antonia Mariconda. Get in
tune with your body and find out what
satisfies and nurtures you.

IF YOU SCORED MOSTLY BS

YOUR BODY IS GETTING
PLENTY OF LOVE
Sometimes, its hard work staying
motivated and body-positive, but youre
doing an awesome job at it. You readily
accept both your best bits and your flaws
youre aware that your unique form
makes you the person you are. You strive
to remain healthy and active, because
when you feel good on the inside, you
feel better on the outside, too. Keep
with the upbeat attitude spreading
positive vibes will help you to excel in
all areas of your life. We all have one
if not more amazing features or signature
characteristics about us that we like.
Take those unique wonderful things,
magnify them and build around them,
recommends Mariconda.

IF YOU SCORED MOSTLY CS

YOURE MAKING GOOD
PROGRESS
Youre a realist but definitely more of a
glass-half-full type. While there are things
you would change about yourself, you
dont get down on a daily basis. You like
looking and feeling good and you take
care of your appearance. Working out is
key for you as it helps you understand your
body, and the goals keep you focused. To
maintain a sense of fulfilment, look at one
thing you love about yourself and make
a big deal out of that. In turn, any minor
issues will not be amplified if you have one
positive to start with, says Mariconda.

33
LiveFIT
YOUR WORKSHOP: LOVE WHAT YOU SEE
Ready to shake of those insecurities? WFs resident PT Libby Babet, and creator of the BUF
Girls Look Good Naked program, has some body-loving commands she wants you to follow

1
Think about what your body
allows you to experience, rather
than how it looks. Whether you
love running, surfing, yoga or long
walks outdoors, take a moment to really
appreciate that you have an able body.

2
Focus on changing habits, not
body size. Change in the former
leads to change in the latter, but
if you think about it in reverse,
the whole process becomes stressful rather
than helpful! Try setting yourself one- or
two-week challenges this creates a system
of achievable goals and constant rewards.

3
Create change and stick to it.
When youre ready to shake
things up, whether its your diet,
exercise routine, or mindset, dive
into that change fully and commit to it.
Again, I recommend the two-week rule.

4
Look at yourself as a whole
person. When you see yourself
up close every single day, its
easy to zoom in on little parts
that you dont love and be hyper critical of
them. But remember, everyone else sees
you as a whole person, not little bits and
pieces. Take a step back and see the whole
picture, both the visible and the energetic,
so you can stop being picky and start
feeling like the amazing woman you are!

5
Do something for others.

WORDS LOUISE PYNE; SAMERA KAMALEDDINE PHOTOGRAPHY GETTY IMAGES

Anxiety, fear, depression and
critical thoughts most often pop
up when youre focusing on and
judging yourself. The easiest way to get
out of your own head is often to turn that
focus around and do something for others.
Creating positive experiences for others
and turning that energy outward is one of
the easiest ways to feel confident yourself.

6
When its time to set a goal for
yourself, make it worthy of your
time. I personally dont think lose
two kilos is a super-motivating
goal. But learning to surf? Working out for
five days straight? Running 5km? Booking
and preparing your body for an epic vacay?
Committing to a 10-day yoga challenge?
Catching up with a diferent girlfriend for Love this? Search for more like
a walk in the sunshine every weekend this it on womensfitness.com.au
month? Those are feel-good goals that KEYWORDS: BODY CONFIDENCE
are not reliant on a pair of scales.

34 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 THE FITNESS
PROGRAM
TO GET YOU
SUMMER-
READY!

Live for sun, sand and surf? Want

to look and feel good in the buf?
WF has teamed up with resident PT Libby Babet and her BUF Girls
to bring you their Look Good Naked fitness program. Youll be
working hard and getting sweaty, but having lots of fun along the
way. The best part? You can start any time! Heres what you get: LETS DO THIS!
O A four-week workout program designed to shape and tone, while Head to bufgirls.com/
making you feel super athletic. Each of the 24 workouts takes you on look-good-naked to sign
a virtual journey to one of the hottest summer holiday destinations up for only $14 per week for
around the world to keep you feeling inspired and motivated. four weeks. Use this Team
WF unique code to get
O Super-simple, easy-to-follow nutrition guidance with the exclusive access to the
Naked Foods Guide (aka the BUF Girls fave naked food items). program with a 10% discount:
O Plus, access to a private Facebook group for at-your-fingertips WFXBUFNAKED
support from the trainers and other BUF Girls. Hello, girl power!

DONT MISS OUT! O DONT MISS OUT! O DONT MISS OUT!

 ThinkFIT
FORGET-
ME-NOT
You were supposed to send your bestie
with the broken leg flowers this morning,
but you forgot. You totes promised your
mum youd call her after work, but you
forgot. Again. Feeling guilty? Dont sweat
it, girl. Sometimes we forget to do things
regardless of how good our intentions
are, but thanks to research published in
Psychological Science, now you can give
your memory a helping hand. According
to scientists, while written and electronic
reminders have their merits, sometimes
theyre not all that efective. To really get
stuf done when youre supposed to, the
experts recommend the reminders-
through-association approach. It works like
this: Once you decide to do something
(such as mail a letter), nd a memorable
cue (the more distinctive the better so, it
might be a great time to pull out that old
stufed unicorn), then pop the object in
the place youre most likely to complete
your task. Once you clock the memorable
cue, youll be reminded of the task and
ta-da you nally get it done.
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

37
 YOUR PALMS ARE
SWEATY, KNEES WEAK,
ARMS ARE HEAVY but youre
not belting out old-school Eminem
in a divey karaoke bar. Nope, youre

GET THE
sitting on the suddenly-too-hard
chair in reception trying (and failing)
to calm your pre-interview jitters.
Sure, you look the part (thanks,
so-profesh pencil skirt) and you
stayed up all night memorising the
companys mission statement (and

JOB
every page from Job Interviews for
Dummies), but all you can think about
is how unprepared, underqualified
and unworthy you are. Know what
you need? No, not a spew bucket
(your mums spaghettis safe)
you need an airmation.
Despite what Instagram may
have you believe, airmations

DONE
arent just tacky clichs pasted onto
pics of sunset vistas and deserted
beaches. In fact, according to
career management coach Jane
Jackson (janejacksoncoach.com),
airmations are powerful phrases
that afect the conscious and
unconscious mind in a positive way.
To Debbie Pask, founder of Zenful
Business (zenfulbusiness.com.au),
airmations challenge your inner
Ace your next job interview with
critic and help you feel better a little positive thinking
mentally and physiologically, which
makes them total champs at getting
you pumped for an interview.
Airmations automatically
conjure up mental images that inspire
and motivate, so they can help you
perform better in a job interview
by instilling you with self-belief,
explains Jackson. That last one because I will listen and understand is
self-belief is a biggie when it comes
Pep talk something thats within your control.
to scoring your dream job. Many Consider yourself an airmation Stay positive: If youre plagued with
people experience a degree of newbie? Follow these tips to nd the negative thoughts, Pask says to ip them
anxiety over job interviews as theyre right (condence-boosting) words into a positive statement. For example, if
concerned about positioning you feel anxious, repeat, I feel peaceful
themselves in the strongest possible Think ahead: You cant change the and at ease going to this interview instead
way, but if they lack self-condence, past, but you can change your future, so of, Im so nervous, they wont like me.
they wont be able to project the think of your airmations as intentions and Of course, its not just about repeating
most positive image during the focus on what you want to achieve. Start a phrase, its about believing it, so Pask
meeting, says Jackson. your phrases with I am or I feel, tips Pask, says to ground your airmations in real
So, instead of sitting hunched as This places you at the forefront of the experiences. Think back to a situation
over your notes, tapping your airmation and keeps you in present time. where you felt peaceful and link those
foot restlessly and falling into a Keep it real: Repeating a mantra like I positive memories with your airmation.
downward spiral of self-deprecation will get the job might seem inspiring, but Know your strengths: According to
while youre waiting for your name since you dont know that for sure, theres Jackson, past successes and compliments
to be called, repeat some mood- a possibility you could be left disappointed. can become airmations, too. Often we
boosting airmations and let the Instead, take Jacksons tip and be realistic. disregard what weve done before as just
real (kickass) you shine through. Focus on whats within your control. An doing our job, but airmations about
airmation such as I will interview well your accomplishments are constant

38

reminders of what you can achieve.
List your achievements as well as things
people have complimented you on and
draw strength from them, advises Pask.
Use your senses: Dont just think about
your airmations, write them down and
WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK
say them aloud. This way youre using all
available sensory skills to anchor them,
explains Pask. By repeating airmations,
you can inuence your behaviour, habits
and build self-condence, adds Jackson.
Live and learn
For a job-winning mantra, avoid
these airmation faux pas
Dont be a material girl: Instead, shift
your mindset, suggests Jackson. Sure, itd
be great to chant: My pay check will be
womensfitness.com.au
one million dollars and have it actually
happen, but youll probably have better
luck at scoring a salary boost if you
focus more on your mental game with
airmations such as, I have it within me
to work hard and progress my career.
Do it for you: Airmations should
be about what youre feeling, not the
interviewer, so instead of using a phrase
such as, They will be impressed by me,
make it about you by thinking, I will
impress them with my proven skills.
Believe it: Make sure you feel
excited and inspired by the airmation,
says Pask. It should feel joyful. If your
airmation feels mundane and dull, it
wont generate the power of positive
feelings inside you. If your heart is smiling
from the inside out when you say it, you
know youre on the right track.
womensfitnessaustralia @womensfitnessmag
ThinkFIT
POWER UP
Nix nerves fast with
these expert-approved
positive phrases
I am calm, relaxed
and peaceful.
I will project a calm and condent
image during my interview.
If this is the right job
for me, I will sail through
my interview easily.
It is easy for me to express
my value and worth.
I love meeting new people and
having the opportunity to tell
people what I love doing.
I will project my best self with
condence during every interview.
I will interview well because
Ill listen to understand.
I will speak clearly and with
condence during my interview.
I am well prepared for
this interview and will enjoy
the conversation.
Love this? Search for more like
it on womensfitness.com.au
KEYWORDS: CAREER GIRLBOSS
@womensfitnessau 39
 In search of bright ideas?
Hitting the pavement is the first
step to boosting your creative mind

40
RUNNING
womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

IMAGINE IF THERE WAS A
TREATMENT that could supercharge
your creative brainpower in seconds.
Wouldnt you want in? Weve got an exciting
newsflash for you then: Research from
Leiden University in the Netherlands has
revealed that this wonder drug exists and
its free to access. Its called exercise, and
running is the easiest way to get your hit.
The scientists set out to discover
whether regular exercise, such as running
or walking, stimulated the two main brain
processes of creativity: divergent thinking,
which is used when generating ideas, and
convergent thinking, which is used when
problem-solving. Participants were split into
two groups exercisers and non-exercisers
and were asked to complete two tests.
One task, which involved noting as many
uses as possible for objects such as a pen,
tested divergent thinking; the other, in which
volunteers found the link for three non-
related words, tested convergent thinking.
Half of each group had to complete the
tests while exercising. In a win for fit bods
everywhere, results found that frequent
exercisers performed better overall. Most
impressively, the regular exercisers also
did better on the convergent-thinking tests
when they were actually exercising.
Exercising on a regular basis may
act as a cognitive enhancer, promoting
creativity in inexpensive and healthy
ways, says cognitive psychologist and
study researcher Lorenza Colzato.
The take-home message? Getting and
staying fit is great for your thoughts.
THE RUN-THOUGHT
WORDS SARAH IVORY PHOTOGRAPHY GETTY IMAGES
ThinkFIT
can I push myself? How much rest is RUN THIS WAY
appropriate and how much is too much? So, whats the best workout for a brainpower
explains Murakami when discussing the boost? Aerobic exercise is where its at. Any
connection between endurance, focus and activity, such as running, that uses big
creative writing. He argues that a lot of the muscle groups and cranks up the heart rate
attributes required for creativity focus, is considered to be good for enhancing
goal-setting, patience, concentration, grey matter, creating new brain cells and
dedication are also required for running. producing more blood vessels. It also has
Murakami certainly isnt alone in a profound efect on brain chemistry,
thinking this. Whether its reducing creative blockers such
solving a work problem as feelings of stress or anxiety.
or figuring out what to And the more intense the
wear for a hot date, Running run, the better. A study
anecdotal evidence along, being free from the University of
shows that many
runners feel more
and among my own Southern Mississippi
compared students
creative after a thoughts, gives me who walked at 50 per
heart-pumping a chance to let my cent of maximum heart
sweat sesh. Triathlete rate to those who ran at
Nikki Bartlett credits
imagination 60-90 per cent of max
running for her ability to run wild heart rate and discovered
write sports blogs. I write that the students who ran
regular blogs about being a vigorously felt less anxiety.
professional triathlete and most of my And when it comes to creating the
creative thought comes from running optimal hormonal environment for creativity,
in the fresh air, she explains. Running running wins hands down. Research shows
along trail paths, being free and among that extreme emotion, such as happiness,
my own thoughts, gives me a chance to is the ideal state for creative thought. Case
reflect, think and let my imagination run in point: A 2007 study on creativity in the
wild. Often, I come in from a run and jot workplace reports that creativity increases
down all of my thoughts straight away. when emotions are either very positive or
Sounds productive, right? But how negative. Anyone who pounds the pavers
does getting out for a run afect your will know the runners high, a euphoric
creative brainpower on a physiological feeling caused by a release of the bods
level? Well, it turns out, moving around natural opiates, endorphins (known as the
is as much of a workout for your mental happy hormone). What they may not know
muscle as it is for your musculoskeletal is that high is also a creativity booster.
muscles. During exercise, the brain has to The catch? Studies suggest this creative
work hard to keep your muscles moving, boost is only felt by those who are t. For

CONNECTION
Of course, it makes sense that running
and creative thinking are inextricably linked
how many times have you stepped out
for a run or a walk to clear your head and
find a fresh perspective on your problems?
The link is so strong in fact that Japanese
novelist Haruki Murakami discusses at
length how his running experiences have
impacted his writing in his novel What I
Talk About When I Talk About Running
(Vintage International, $29.95). Most
of what I know about writing Ive learned
through running every day. These are
practical, physical lessons. How much
and this requires the heart to send more
oxygenated blood to your grey matter.
MRI machines, cellular dye tagging and
other research technology has shown that
this increased blood ow can make your
brain work better, creating new brain cells
(a process scientists coined neurogenesis)
strengthening existing ones and building
bigger mental muscle regions.
Further studies also conrm that
aerobic exercise increases the size of the
prefrontal cortex (the bit of the brain just Christopher Randler, a biology professor at
behind your forehead), which controls
cognitive processes such as planning,
prioritising and managing time.
the unt, the fatigue from aerobic activity
counteracts the brain benets itll make
you too tired to do anything innovative.
One last thing if you really want to
get the ideas owing, run in the morning.
Research in the Journal of Applied Social
Psychology shows that early birds are more
proactive than night owls. People whose
performance peaks in the morning are better
positioned for career success, because
theyre more proactive, says study leader
the University of Education in Germany.
Those early workouts are starting to look
a whole lot more rewarding

THOUGHTS womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 41

ThinkFIT
W HA T S YO U R
# LI F E M O T TO ?
NEVER
say die!
Australian deaf triathlete and occupational
therapist Melinda Vernon, 30, doesnt let
anything get in the way of her best race
I LOVE THE REALLY
CHALLENGING ASPECTS
OF TRIATHLONS. You are
racing for one to two hours, and
it can be diicult to execute a
perfect race doing three sports
at once. Anything can happen
from a bike tyre puncture to
a great comeback ride or run
following a bad swim. The race
is never over till its over!
I did my rst triathlon in
high school, which happened
to be the NSW All Schools
Triathlon Championships. It
was open to all students, with
no qualication requirements,
and I ended up placing sixth or
seventh and was a reserve for
the National Championship.
At rst, it was just a fun, cross-
training sport for my main
sport (distance running), until I
attempted triathlons on a more
serious level three years ago.
Focus is everything,
whether its the swim, bike, run
or transitions, and every race
is a learning experience. As a
deaf competitor I was born
profoundly deaf in both ears
Ive had to focus on diferent
aspects in a triathlon, including
my reaction speed at the start
(which is delayed as I cant hear
the horn), or riding in the bike
group and not being able to
hear the others communicating
tactics and warnings ahead.
42
However, I am working on
a strategy involving wearing
my cochlear implant (with
waterproof casing) in racing
that will not risk damaging it.
Since starting triathlon
racing at a professional level,
Ive competed in many events,
both in Australia and overseas.
I was living out of my suitcase
for a while, but Ive gained a
lot from being immersed in
so many diferent cultures.
I still cant believe Ive
competed in International
Triathlon Union draft-legal
triathlon racing, as it really
does require hearing to get by!
People ask me, How do you
do it? And I just say that I like
to challenge myself. I grew up
competing in sport, so Im able
to manage it without hearing.
Ive experienced a lot of
indirect negativity in sport
though mostly from people
who are not willing to get to
know me rst. This has been
hard for me at times, as sport
has always been my passion,
and experiencing this has
sometimes stopped me from
enjoying it. I cant keep track of
how many times Ive brushed
it of and reminded myself that
I need to continue my passion
because its where I can express
myself and build condence
for life outside of sport.
womensfitness.com.au womensfitnessaustralia
I hope that my sporting
achievements do the talking
and provide inspiration to
people who face hardships
in their lives whether it be
having a disability, coming
from a low-socioeconomic
background, peer pressure, or
fear of the publics perception
that anything is possible, as
long as you show tenacity
towards your goals.
Im now having a bit of
a break from triathlons to
Setbacks shouldnt weigh you
down, but be a lesson that will
make you a stronger person
recharge, as it has been full
on over the past year with
many mishaps. Last year,
I was involved in a bad bike
crash during a training session
and fractured part of my
spine (thankfully, my phone
in my back pocket protected
another part and prevented
what could have been a worse
scenario), as well as badly
dislocating four ngers.
It was an uphill battle from
that day; things were just not
@womensfitnessmag @womensfitnessau
falling into place. I experienced
recurring back issues from
the accident, I got sick the week
before a major competition,
my racing wasnt reecting the
great numbers I was hitting in
training, and I was sustaining
more accidental injuries,
including rolling my ankle
over a pinecone!
I was away from my family
and friends, and was in need
of support after a string of bad
luck. I knew I would be better
AS TOLD TO SAMERA KAMALEDDINE PHOTOGRAPHY DELLY CARR/SPORTSHOOT
supported if I moved back
home, being able to move
on with my life with a strong
support network around me.
Surrounding yourself with
people who believe in you and
support your goals makes you
a happier person who enjoys
their passions more. Setbacks
shouldnt weigh you down, but
be a lesson that will make you
a stronger person. Remember,
what goes up must come down,
then go back up again!
 AUSTRALIAN WOMEN'S NATURAL BODY SCULPTING Nationals
2016 NATIONAL OVERALL PRO CHAMPIONS

FIGURE STATUESQUE WINNER IKINI BEAUTY WINNER

FOXY FITNESS WINNER
Lisa Berney Kathy Clark Ashlee Brackenbury

FACEBOOK.COM/AWNBS #AWNBSOFFICIAL
ThinkFIT

MONTH OF mantras
Looking for some daily inspo? These mini motivational hits will do
the trick. Cut them out and stick them around your home or work
1 2 3 4 5
BE BOLD WEAR YOUR Its a good
Play the OR ITALIC, Life is better when
HAIR WILD day to have a
day away NEVER
REGULAR
youre laughing
SOMETIMES good day

6 7 8 9 10

Girl, Think less,

FOLLOW TODAY IS SO
LIFE HAS ITS UPS
AND DOWNS
YOURE LIVE MORE YOUR MUCH BETTER
WE CALL THEM
THAN SOMEDAY
A BOSS PASSION SQUATS!

11 12 13 14 15
Excellence YOU ARE The best things
GET FIT does not require ENTIRELY UP
Remember in life make
FOR LIFE perfection TO YOU to have fun you sweaty

16 17 18 19 20
You cant please
Dont stop BE YOUR
until youre Celebrate everybody all the Trust your
proud
yourself time. Youre not
peanut butter
ine self heart

21 22 23 24 25

If you aim at
Only you can
TRUST THE Sweat now, nothing, youll hit MAKE IT SORE BUT
VOICE WITHIN
glow later it every time
HAPPEN WORTH IT

26 27 28 29 30
COMPILED BY PENNY CARROLL; SAMANTHA BESGROVE

INVEST IN
Every body ALL IT THROW KINDNESS REMEMBER
YOUR OWN is a bikini TAKES IS ALL AROUND LIKE WHY YOU
HAPPINESS CONFETTI STARTED
body YOUVE GOT

31

Find your the

FIRE e the love around ! Hashtag #WFloves to show us all
Shar
diferent ways youve gotten creative with these little messages.

44 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 BeFIT
HEALTHY
BALANCE
Shed a tear every time your gym
membership makes a sizeable
dent in your bank account?
You shouldnt. According to US
researchers, staying fit might
actually be saving you money.
Uh-huh. Since exercise significantly
lowers your risk of heart disease,
stroke, diabetes and high blood
pressure, you end up spending way
less on health care, which saves
you cash down the line. So, if youve
been wanting to put all those fitness
studios around town through their
paces, go right ahead your
wallet will thank you.
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

47
F TO
P RTY
Personal trainer and
FILA ambassador Guest
Tiiny Hall has a quickie
workout to see you UT
WORKO
through party season

ITS A FUNNY FACT OF LIFE that

when the going gets busy, the workouts are
the first to get going. But, party season is
when you need your exercise routine more
than ever. Keeping fit when your schedule
is jam-packed will ensure you have enough
energy to deal with your event-filled diary
and look good while youre at it.
Thats why weve enlisted celeb trainer
Tiiny Hall to help you out with this speedy
sweat sesh. Not just a PT, Tiiny is also
a TV presenter, author and now fashion
designer for FILA, so she knows all about
slotting exercise into a busy life. Whats
the point of looking good for party season
if you cant enjoy the party? Tiiny laughs.
A good balance of canaps and a quick
workout is what you need. You can do this
circuit in 20 minutes and get results.
Its also not your standard HIIT sesh.
Drawing on Tiinys martial arts background
(shes the highest-ranked female martial
artist in Australia, FYI) it mixes powerful
boxing moves with explosive elements to
amp up the burn. Its full-body movement
and it mixes cardio with core so its going to
cinch in the waist and give you good muscle
tone without being too bulky, she explains.

HOW TO DO IT: Perform each move for

30 seconds, taking a 30-second breather
every two exercises. Aim to complete four
rounds. You can intensify the moves by
holding weights as you punch or squat, or
doing a Tabata format of 20 seconds on, 10
seconds of for each exercise, tips Tiiny.
Try to squeeze it in four times a week!

YOULL NEED: 2 x 1-2kg dumbbells

48
 BeFIT

1 BURPYAY
GREAT FOR: CARDIO, ALL-OVER TONING
Technique Keeping your core engaged, lower
Start standing with your arms by your chest to the ground and push
your sides. Jump up, extending your back up to plank position.
arms and lifting your knees as high Walk your hands back to your feet

as you can for a tuck jump. and jump up into another tuck jump,
Land softly and place your hands shouting yay! as you do so! Land softly
on the ground, walking out to a plank. and go straight into another rep.

This is Tiffs signature burpee the

yay! makes it a tiny bit easier

The kick
really tones
your legs

2 TIFF SQUAT
GREAT FOR: LEGS, BOTTOM
Start standing with your feet a little
wider than hip-width apart.
Hinge at the knees and hips to lower
down into a squat, then as you push
back up, kick your right leg high.
Lower back down into another squat
and repeat the kick with your left leg.
Continue uidly for 30 seconds.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 49

 Twist your body on the cross and
hooks to target your oblique muscles
3 TRAVELLING PUNCHES
WITH BOXING COMBO
GREAT FOR: ARMS, BACK
Start standing with one
foot forward and holding a
dumbbell in each hand.
Perform three travelling jabs
5 GUARD SIT-UP WITH
JAB-CROSS PUNCH
GREAT FOR: CORE, ARMS
Technique
Start lying on your back
with your feet together
and knees out wide in a
butterfly position. Hold
both hands in fists by
your face.
50 womensfitness.com.au
4 HIGH KNEE WITH BOXING
OBLIQUE TWIST
GREAT FOR: CORE, BOTTOM, THIGHS, CARDIO
Technique your torso to the same side.
Stand with feet hip-width Repeat on the other
apart and bring one knee side and continue fluidly
up to your chest, twisting for 30 seconds.
to the front with your right
hand, then follow with this
boxing combo: jab, cross,
right hook, left hook.
6 PLANK HOLD WITH
BUTT KICK
GREAT FOR: CORE, BOTTOM, THIGHS, CARDIO
Start in a plank, supporting Kick one heel up to your
your weight with your forearms. bottom and return to the floor.
Keep your body in a straight Repeat on the opposite side.
line from head to toes. Continue for 30 seconds.
The double
punch really
works
your core!
Engage your core to
sit up, and at the top of
the move perform a jab
with one hand and a
cross with the other.
Lower back down and
repeat for 30 seconds.
womensfitnessaustralia @womensfitnessmag @womensfitnessau
 BeFIT

Keep your
guard up as
you punch

7 CONTINUOUS WEIGHTED UPPERCUTS

GREAT FOR: ARMS, SHOULDERS, CORE
Start standing with one foot forward uppercut punches, scooping your hands from Search for womenstnessau
and your knees slightly bent. hip height to your chest and twisting your on Spotify to get this
Holding a dumbbell in each hand, perform body to each side to engage your abs. workouts matching playlist!

AFTER-PARTY EXERCISE
Should you skip a workout when youre
feeling dusty from the night before? You
dont have to if you follow Tiinys tips

Drink
Your dehydrated body needs water, so drink up!
A cup of ginger tea will help with feelings of nausea
and help you get in the mood for exercise, Tiiny
says. A cap of apple cider vinegar in your morning
glass of water will also help you rehydrate quickly.

Stretch
WORDS PENNY CARROLL PHOTOGRAPHY TRENT VAN DER JAGT HAIR AND MAKE-UP GEORGIA HULL

After youve refuelled your bod (turn to page 98 for

TIFFINY WEARS TIFFINY HALL FOR FILA CROP TOP, $70, AND TIGHTS, $80, HARRISSCARFE.COM.AU;

good brekkie options), do some stretching. Breathing

and meditation exercises in yoga and stretching can
help oxygen and blood ow to reduce cortisol, the
stress hormone, explains Tiiny. After a night of
drinking, cortisol is usually pumping through the body.
So stretching to harmonise your hormones will help.

Move
Now youve got the all-clear to get sweaty, Tiinys
got your back. Just take it easy Exercising helps to
ush toxins, but vigorous exercise will make dehydration
worse and pump more cortisol into your system. So
dont do high-intensity interval training its too much
FILA TORINO SNEAKERS, $90, FILA.COM.AU

movement with not enough recovery time, she says.

8 PUSH-UP TO SIT-UP
GREAT FOR: ARMS, SHOULDERS,
CHEST, CORE, CARDIO
Instead opt for steady-state training like a light run or
weights sesh, but keep the weights low and reps high.
Start in a high plank position back with your knees and
and lower your chest to the feet lifted. Perform one full
ground then return to the start sit-up. This is one rep.
Hall for FIL A
to complete one full push-up.
Lower your body to the
Roll back into plank position

and repeat, continuing fluidly

Check out the Tiffiny
ground to roll over onto your for 30 seconds. range at harrisscarfe.com.au or la.com.au
womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 51
 GYMS SURE HAVE CHANGED. Back
in the day they were dull and full of treadmills
and intimidating weights, but these days theyre
bright, energetic and packed with equipment
that wouldnt look out of place at a kids
playground. But one thing remains: general
confusion over which bit of kit will give you the
best results. If, just quietly, you could use a
refresher course on the old-school equipment
as well as an induction to the newbies, read
on, then follow the mini workouts from Fitness
First senior personal trainer Leanne Tesoriero
to get the most out of your next gym visit.

CHOOSE YOUR
OWN(gym)
ADVENTURE All that equipment in the gym got you puzzled?
Suss it out here before you hit the floor

52 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


BEST FOR BEGINNERS:
Resistance machines
If youve never lifted weights before, you might
want to start with fixed resistance machines
because you wont have to worry too much
about technique. Your body weight is supported,
meaning you wont be challenging your core,
but you will be improving your strength safely.
And because your body is supported, you
can lift a reasonable amount of weight.
Resistance machines allow you to move
a lot of weight in a single direction, explains
personal trainer Jef Archer. The disadvantage
of this approach is that it isnt very functional.
You dont fully recruit stabilising muscles or
make the best use of your core strength if you
restrict yourself to these machines.
As most xed machines work both sides
of your body together, your stronger side may
have a tendency to take over, leading to muscle
imbalances. And, if you already have poor posture
from an oice-bound job, you may be prone
to slouching while sitting on the machines. To
avoid this trap, make sure you move on to other
equipment when you get used to the exercises.
THE ALL-ROUNDER:
Dumbbells
Unlike cables and xed machines, dumbbells
allow you to control the movement. On one hand,
this means theyre versatile and functional, on the
other, theres more risk of injury, so you need to be
sure of your technique and start with a light weight.
The versatility of these weights means you can
vary your position to tailor the benets of a move.
Exercises such as a shoulder press will be more
challenging seated than if you do them standing.
When youre standing, you can push through your
feet and squeeze your butt to drive the weights.
You can also lean back on a bench to do a bicep
curl to make it harder as youll be ghting gravity.
When using dumbbells, think about your
posture. If youre standing, gently switch on your
core. Do slow, controlled movements and avoid
swinging your back. To make an exercise harder
without increasing the weight, slow down as it
places your muscles under tension for longer.
In order to move the resistance when training
with free weights, you rst have to stabilise it and
yourself, which means you have to work a greater
number of muscles around the body. This in turn
builds greater functional strength and will help
to reduce your risk of injury, says Archer.
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BeFIT
WORK IT
3 X 12 PIN-LOADED LEG PRESS
WITH WIDE FOOT POSITION
Take your feet wide on the leg press
machine, control the movement down
slowly and with a quicker explosion on
the way up (just make sure you dont
lock your knees completely out).
3 X 12 LYING HAMSTRING CURL
Lying at on the hamstring curl machine
with your feet locked in the middle of the
pads and toes pointed out, curl your legs
up until your heels reach your glutes.
Slowly return and repeat.
3 X 12 LAT PULL-DOWN
Grab the bar on the close-grip machine
with a strong grip. Sit down on the machine
pulling the bar to the top of your chest
squeezing your back muscles tight. Repeat.
WORK IT
3 X 12 STANDING DUMBBELL
BENT-OVER ROW
Standing straight with a dumbbell
in each hand, slightly bend over, keeping
your back straight (neutral position). Row
one dumbbell up to your chest keeping
your elbows bent back, then repeat
on the opposite side.
3 X 12 DUMBBELL CHEST
PRESS WITH TWIST
Lie on a bench, holding a dumbbell
in each hand, palms facing in. Press the
dumbells straight up towards the ceiling,
and at the top rotate the weights forward,
controlling them back down to your chest.
3 X 20 WALKING LUNGE
Holding a pair of dumbbells by your
sides step forward into a lunge position
and descend until your knee touches the
ground, keeping your posture upright.
@womensfitnessau 53
 FOR TARGETED
RESULTS: Cables
Got a goal? You need the cable machine,
a combination of weights and pulleys, that
can work a range of muscle groups including WORK IT
those that are harder to target on machines, 3 X 12 CABLE BICEP CURLS
such as your glutes and hip flexors. As WITH REVERSE LUNGES
with the fixed-weights machines, a weights Set a short bar connection up on
stack allows you to change the resistance the bottom of the cable pulley. From
by increasing or decreasing the weight. the bottom cable, grab the bar and
Because the cables can be moved in lower into a reverse lunge as you lift
diferent directions, these machines can the bar up until your bicep is exed.
provide more functional, sports-specic Alternate legs as you repeat.
strength moves than xed weights. For
example, hooking an attachment around 3 X 12 TRICEP PULL-DOWN
your ankle, standing upright and driving EXTENSION USING ROPE
Set up a rope at the top of the
your leg forwards, pulling the cable (that
the weight is attached to) will work your pulley. Using the rope, fully extend
legs, replicating a running action. This your triceps locking your elbows
is a targeted way of working the muscles into the side of your body. Only your
your body naturally uses when you run. forearms should move; your upper
Cable machines open up options for arms should remain stationary.
you to target muscle groups from angles
that arent possible using xed resistance
machines or free weights. This challenges
your core strength and stability in new
ways, says Archer. Just dont be tempted
DIY PT
to add too much weight too soon. Start Hitting the gym equipment solo? Tesoriero ofers up these tips
easy and build the resistance gradually.
Cables are also great to use when youre
recovering from injury the cable moves 1 2 3
smoothly so its easier to control the speed Always push to your Pairing exercises using Try using a controlled
and plane of your exercises than when you limits (ensuring good diferent muscle groups tempo and work-to-rest
use dumbbells. But as its not xed to one form, of course!), allows for muscle recovery ratio of 30:10 in order
plane of movement, its best to get a PT while slowly increasing and an increased heart to help build strength.
to show you how to use the cables properly the resistance in rate for longer, resulting I would suggest taking
and learn the best height to have them at order to achieve your in more kilojoules burnt a 60-second rest in
for each exercise. Make sure you do slow, optimal results. than in traditional sets. between sets.
gliding movements, rather than jerky ones.

FOR ENDLESS WORKOUTS: TRX

TRX, also known as suspension training, is designed to improve
your strength, balance, exibility and core all at once. The portable
tness tool has two straps (which you attach to a frame in the gym,
a door or even a tree in the park if you have your own kit) from
which you suspend your body to build strength. TRX ofers loads
of exercise combinations, says Archer. It builds all-over strength
and endurance. Its up to you to create a stable base [keep your
core strong and have a good posture so you keep your form] from
which you can perform the movements that create a safe workout.
You can do a variety of body weight exercises using the TRX,
including lunges, planks, lat pull-downs and chest presses. And, by
adjusting your body position instead of the weight of a dumbbell
or weight stack, you can increase its toning and strength benets.
For example, if youre pulling yourself up and down for a lat
pull-down exercise, the greater the angle of your body, the harder
the exercise, as youre pulling up more of your body weight.
WORK IT
3 X 12 TRX POWER PULL
Hold one handle of the TRX in your right hand, lean
back with your left hand reaching towards the ground,
keeping your heels on the ground. Pull your right arm
towards your chest while you reach up with your left
hand. Repeat on the opposite side.
3 X 12 TRX ATOMIC PUSH-UPS
Place your feet into the straps and move into an
extended plank position. As you lower yourself into the
push-up, bring your knees towards your chest and return
to the starting position as you extend your arms.

54 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 BeFIT

WHEN YOU
NEED A
CHANGE:
ViPR
The ViPR doesnt look fancy its just
a weighted tube with handles after all.
But its what you do with it that counts.
Moving it in a variety of directions
up and down, side to side and across
your body allows you to train in a
three-dimensional way. The ViPR is
hugely flexible. It ofers the greatest
number of exercise options and opens
up a world of combinations of strength
training, and is often also combined
with cardio, explains Archer. You can
create workouts with endless challenges.
You could start by doing a circuit-
style class where youll do drills such
as squats, then move straight on to
moving the ViPR from side to side to
work your heart and lungs. Your core
gets a good workout, too if youre
doing a squat to overhead press with
the ViPR for example, youll need to
switch on your core to do it properly.
A ViPR can also be easier to use
than dumbbells for overhead pressing
exercises such as a shoulder press, as
you dont have to worry about lifting
two weights overhead. Each tube has
diferent weights, so you can start from
4kg and build up to 6kg and beyond.

WORK IT
3 X 10 VIPR CYLINDER LIFT
Hold the top of the ViPR in

a goblet squat position. As you

drive up out of the squat, slide
WORDS CHRISTINA MACDONALD PHOTOGRAPHY GETTY IMAGES

the ViPR up through your hands

and catch it so you progressively
move the ViPR towards the ceiling
with each rep (holding it at the
bottom is the hardest part).
Repeat bottom to top.
3 X 10 VIPR PLANK
WITH LATERAL PULL
Hold a plank position on your

hands and toes with the ViPR

at chest level on your right side.
Grab the ViPR with your opposite
hand and, initiating the movement
with the hips, slide it across the
oor. Change hands and pull
to the opposite side.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 55

 W O M E N S F IT N ESS
R OA D T EST

TAPfit WFs resident Pilates

expert Steph Prem
swaps out her usual planks for some
shoe shuling with a diference

a former dancer and qualified

WHAT IS IT?
TAPfit is a tap fusion exercise class
(the worlds first, in fact). Take all
the super-fun elements of a tap
class, throw in some serious fitness
moves and youve got a full-body
workout that combines tap dancing,
cardio and resistance training. It
burns kilojoules. It strengthens. It
boosts your coordination, flexibility
and balance! All thanks to your
major muscle groups think core,
quadriceps, hamstrings, glutes and
calves being activated during
the 45-minute class.
Founded by four Queensland
sisters, who represented Australia
in the 2009 World Tap Dancing
Championships (yep, thats a thing!),
they spent three years developing
the program with the help of diet,
medical and exercise professionals.
The aim? To craft a workout that
makes tap dancing accessible to
anyone interested in learning,
regardless of their physical ability.
Some of my clients have
tap danced earlier in life, and some
have always wanted to tap dance
but never had the opportunity,
says TAPfit instructor Lisa Koba,
personal trainer. The combinations
are simple and easy to follow; we
arent mastering wings or pick-ups
(for those who know tap terms).
We start of slow and increase the
pace. I put no pressure on clients;
I encourage them to go at their own
pace, but do remind them to go for
it. I will challenge those who want
to be challenged at the end of
each class we do work on a little
tricky tap combination, something
for them to take home and do down
the grocery isles at the supermarket!
Lets not forget the take-home
feels too after all, elevating your
heart rate and increasing your
oxygen intake makes you feel high
on life, right? Dancing, especially
tap dancing, lls the heart and soul,
adds Koba. Your feet are your
instrument and the way you express
yourself. I describe tap dancing as
going back to your happy place.
Dont have a pair of tap
shoes lying around? No worries.
All equipment, including tap
attachments that slip over your
sneakers and a non-slip rollable
mat, are provided in a TAPt
class. Then its happy tapping!

56 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


Steph says
Stepping into my first TAPfit class, I was
reunited with my 12-year-old tap-dancing
self. I studied tap dancing for about five
years as a kid, and all the joy came flooding
back to my feet and body but, in saying
that, you dont need tap dancing experience
to take part in this workout. A group of
girlfriends and I tried it together and its
definitely suitable and achievable for all
levels. Trust me, youll be so distracted by
the fun tunes and dance moves you wont
WORDS SAMERA KAMALEDDINE
even worry about your two left feet.
We slipped the taps over our Nikes,
turned up the volume and started out with
a classic routine to find our groove and
learn some basic tap dancing steps. We
were then guided through some Latin
moves, funk routines, modern classics
and finished of with a Broadway number
womensfitness.com.au
(with mandatory jazz hands, obvs!).
The only challenge is getting your
coordination if you havent danced before
or in a while but I was pleasantly surprised
at how relatively easy the class was and
how quickly the coordination came. The
instructor made it fun and approachable,
and her energy was so contagious!
We laughed and jumped our way
through the class, not realising how much
of a sweat we had going on, and were
beaming afterwards (quote from one of
my girlfriends: Tap dancing and laughter
with friends is like cheap therapy). It was
absolutely a good workout my calves
and booty were on re. I liked it because,
just like Pilates, dancing uses all the
intrinsic muscles we often forget about
during our regular workouts.
I think TAPt would complement
most peoples weekly tness routines
its perfect to just pop onto your schedule
womensfitnessaustralia @womensfitnessmag
BeFIT
to add a fun burst of cardio to your usual
strength program, or if youre not already a
regular gym-goer, TAPt could be an ideal
introduction to fun and functional tness
thats achievable a few times a week.
My friends and I denitely had a few
ouchie spots the next day, but we were
happy about that! And now that I know
there are tap dancing championships,
Im considering entering
INTERESTED?
TAPt classes are now being held at
various locations throughout Melbourne.
Visit taptmelbourne.com.au for info or
to get updates about new classes.
COST:
$18 for a casual class or $90 for a six-class
pass, including all equipment.
@womensfitnessau 57
YOUR MOVE When you just need to get it done, go for this no-fuss F45 sesh

SOME DAYS YOURE UP FOR your post-exercise oxygen consumption

A COMPLICATED, hour-long weights/ (aka afterburn), your body will be primed
HIIT/yoga fusion circuit other days, you to keep slashing those kJs all day. Star tin
g ou t ? 2
each m x
just want a workout that leaves you puing ove (res 30 seconds
without fussing. Enter F45 training. The HOW TO DO IT: Set your stopwatch Need a t 45 seconds)
3 x 40 s challe
home-grown gym chain has built a loyal for the times given for your level, then e co n d s n g e ?
following, thanks to its philosophy of perform each exercise back to back, (rest 20 each move
s
keeping tness simple, but challenging. resting between each move. Repeat the Almost econds)
pr o? 4 x
With its mix of high-intensity functional circuit for your allocated number of sets. second 4
s eac h m 5
movements, this style of training will (rest 15 ove
s e co n d
develop your strength, cardio, endurance, YOULL NEED: Battle ropes, bench s)
agility and speed. And because it raises or step, barbell, kettlebell

1 BOX JUMP
GREAT FOR: BOTTOM, LEGS
Stand with your feet shoulder-width

apart, with a bench or step in front of you.

Drop quickly into a quarter squat,

then swing your arms and push your feet

into the oor to jump onto the bench.
Land softly, then step or jump of

the bench and repeat.

Make your jump

explosive to boost
your cardio fitness

2 BATTLE ROPES
GREAT FOR: SHOULDERS,
ARMS, CORE
With your knees bent and your

feet in a stable stance, grip each end

of a rope rmly with both hands.
Swing your arms up and down

one at a time to create a wave efect.

Maintain the velocity and ow of
the waves for the entire interval.

58
 BeFIT

3 KETTLEBELL BURPEE

GREAT FOR: BOTTOM, LEGS, CORE, SHOULDERS
Start crouching down, feet hip-width body in a straight line from head to toe.
apart and your hands holding a kettlebell Jump both feet back into a crouch

on the oor in front of you. position in front of the kettlebell.

Jump your feet back into a high plank, Stand up, lifting the kettlebell up with

keeping your core engaged and your you, then return to the start and repeat.

The kettlebell
should be directly
under your chest
as you jump back

4 BENT-OVER ROW
GREAT FOR: UPPER BACK, FRONT UPPER ARMS
Stand with your feet knees slightly bent.
Search for womenstnessau on Spotify
to get this workouts matching playlist!

hip-width apart, holding a Keeping your shoulder

barbell with both hands, arms blades and core engaged, row
extended towards the floor. the barbell up to your ribs.
Take a bent-over stance, Lower and repeat.
This will
test your
balance
and core
strength

5 V-SIT
GREAT FOR: STOMACH
Lie on your back with arms
stretched above your head.
Simultaneously flex at your
hips and curl your abs to raise
up to meet your feet.
Ensure your arms and
legs remain straight.
Pause at the mid-point

your legs and body of the and return back to the start
oor, bringing your hands position and repeat.
WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER

WALKING
Keep
6 LUNGE
GREAT FOR: BOTTOM,
your torso THIGHS, CORE
Stand with your feet shoulder-width
uprig ht apart and your hands on your hips.
Take a large step forwards with one

leg, bending at your knees to drop

your hips until your back knee is
just above the oor.
Extend your legs, pushing of your

back foot and taking it straight into

another lunge for the second rep.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 59

 SWIM
Jump in the pool this summer for a total-body workout

60
 BeFIT

school
WHETHER YOURE ON VACAY
AND TAKING AN ADVENTUROUS
DIP IN THE SEA, or youre ready to
face the lanes of your local pool after work,
swimming is an awesome all-round exercise
that works your cardio system, improves
ACE YOUR
TECHNIQUE
muscular strength, fortifies your lungs Fine-tuning your form is as easy as this three-step plan
and ofers up a slender summer bod.
If youre looking to improve your STEP 1: STEP 2: STEP 3:
performance in the gym, taking a regular RECRUIT A GOOD PRACTISE AS MUCH MIX UP YOUR
dip in the pool can help with that too, as COACH AS YOU CAN STROKES
the secret to awesome tness and killer Most of us were taught To improve in any sport, Constantly swimming
results lies in mixing things up. The perfect to swim when we were you need to put in the one style can overwork
time to shake things up in the water? That young, but have had hours and swimming is muscles needed for this
would be now as the weathers heating up! little instruction since no exception. Repetition stroke, or leave them
Heres how this relaxing (but surprisingly then. You dont need is key when youre trying tight. Try to mix up a bit
sweaty) sport can be a game-changer expensive coaching just to perfect your stroke of backstroke, freestyle
three to ve lessons with style. This doesnt mean and breaststroke. If
It kicks your health a teacher at your local being at your local pool youre feeling really
up a notch pool can make a big at 6am every morning adventurous, throw in
Regular swimming can not only help diference to your stroke, ready to thrash out two a few laps of buttery,
lower your cholesterol levels, it also reduces meaning youll be more kilometres. But if you too. This will lead to an
your risk of diabetes and asthma. Plus, eicient in the water and make regular trips, say improvement in your
a little bit of exercise goes a long way to enjoy it more. If your two to three times a overall strength and
helping your heart stay healthy. Swimming technique is poor it will week, youll soon see exibility and leave
works your ticker and your lungs, getting be harder to improve, an increase in your you with a lower risk
your pulse racing and training your body even as you get tter. tness levels. of overuse injuries.
to use oxygen more eiciently, so aim for
around three swim sessions per week.
It promotes goal-setting
It boosts your mood Whether you want to improve strength or Fact:
The meditative action of performing speed, swimming provides the opportunity
diferent strokes coupled with focusing on for setting (and crushing!) goals. Even Swimming
your breath makes swimming a relaxing
alternative to fast-paced workouts in a
the super-motivated can feel discouraged,
but having a target in mind like training
can help you
crowded gym. Given it also produces
endorphins, which are a great mood booster
towards a triathlon or an open-water swim
will help you keep your tness on track.
turn back the
and improve your mental state, a pool clock and delay
workout can help alleviate stress. It complements your
other workouts the symptoms
Its a tummy toner If youre a runner or cyclist, swimming is an
of ageing.
Holding a plank and doing endless crunches awesome complementary workout to relieve
isnt the only route to a toned tum trading common ailments such as tight hips, lower
in your trainers for a pair of goggles at least back pain and hunched shoulders. You tend
once a week can help you hone at abs. to work your arms more than your legs, so It makes you stronger
Swimming encourages better core strength you can give those hard-working lower limbs Its not just a heart-pumping workout!
as it engages your midsection to keep you a break, while being face-down in water Swimming helps to wake up tired muscles
steady in the water and targets your hip, makes you focus on your breath. If youre that have been neglected from sitting at a
back and abdominal muscles. Hold a oat a regular in the weights room, swimming desk all day long, as the resistance of the
in front of you and kick your legs while might just be the perfect cardio the water water ofers a perfect strength-training
igniting your core for a tighter tum. buoyancy means less stress on your joints. workout with minimal risk of injury.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 61

 Research
shows that a
pool sesh may be
better than rest
for exercise
recovery.
MAKE A SPLASH
Whether youre looking for a serious challenge, or you just want a diferent
workout to help you get in shape, weve got the swimming plan for you
Train for a triathlon
#1 If you dont usually spend a lot of
time in the water, the 1,500m swim leg of
an Olympic triathlon can seem daunting.
Even if youre used to racking up a lot
of kilometres on foot or the bike, that
doesnt mean youll be swim-fit.
Swimming coach Kathy Read says its
not about getting in the pool and clocking
up laps solidly for an hour. Youve got
to break it down, she explains. You need
a structured training session and you need
it prepared before you go in the pool.
Read recommends getting in the pool
three times a week for around an hour.
Aim to spend seven minutes warming up,
then do 10 minutes of technique work,
with diferent drills to improve your stroke.
Try the MySwimPro app (free, iTunes and
Google Play), which has video technique
instruction from top swimmers.
The main chunk of your workout, she
says, should be about 1,200-1,500m but
broken down into chunks of 100m or 200m,
going at about 75-80 per cent of your
62 womensfitness.com.au
maximum pace. That would be an
aerobic-type speed, and thats a good
way to build your tness, says Read.
Keep an eye on your speed and heart
rate throughout the set ideally when you
do the session again a couple of weeks
later, youll see youre getting quicker.
Of course, not many triathlons run the
swimming leg in a pool, so its important
to practice your swim skills in the open
ocean, too. Open-water swimming is
completely diferent. You havent got
the end of the pool to touch, so youve
got to be condent, adds Read.
Head to triathlon.org.au to nd a
training club, coach and event near you.
Recover from an injury
#2 If youre a regular tness buf with
your fair share of exercise-related injuries,
swimming is one of the best rehab exercises,
as 90 per cent of your body weight is
buoyant, giving your joints a break.
Its been used by physios for years
because it deloads your muscles and
womensfitnessaustralia @womensfitnessmag
your spine, explains personal trainer
Matt Hodges. It doesnt even have to be
swimming, it could just be time in the pool.
I damaged my back a few years ago and
had to spend a lot of time in the pool,
just walking up and down.
If you are rehabilitating a serious injury,
its best to consult your doctor before you
restart any exercise, and Hodges adds that
in those cases pool-based exercises should
be done to supplement work with a physio.
When you want to start working on your
tness again, but arent quite ready for
high-impact stuf like running, swimming is
a good alternative. But with that you have
to be mindful that your technique and the
stroke you choose should be suitable for
the recovery of the injury and that youre
not actually going to cause more stress
on that particular area, warns Read.
Breaststroke, for example, is a no-no
as it puts a lot of strain on the lower back
and pelvis, and is often done incorrectly.
Start your time in the pool with some
exibility exercises to get the muscles
moving again, and then when youre ready
to start swimming, break your training
into manageable chunks, such as 50m,
building up to 100m as you get tter.
You can always train using just your arms
(grab yourself a concave oat called a pull
buoy to put between your legs) or just
@womensfitnessau
 BeFIT

ZERO TO HERO: HOW

I LEARNED TO SWIM
She might love the water, but WFs Samera Kamaleddine had never
mastered the art of swimming until she went back to basics

I live at the beach, so its breathe formula, memories of my

your legs, if you feel a twinge in your injury.
Once you get the go-ahead from your
doctor or physiotherapist, get down to
your local pool to check out their best
times for lane swimming.
kinda weird to admit
that I didnt know how
to swim. While I could
stay afloat and swim to
save myself (er, I think)
all tthose swimming lessons
I had as a kid were forgotten and my
freestyle was missing in action. As for
doing laps in my local rock pool? I was
just casually doing Samera-style.
Lucky for me and maybe you!
adult swimming lessons are a real thing.
About five minutes after signing up for
the adult stroke correction program
at Sydneys Prince Alfred Park Pool
(princealfred.org), I wanted to un-sign
up. Half an hour before my first lesson
I wanted to no-show. I was stupidly
nervous, thinking, What if I look like a
total fool because I cant even remember
what to do with my arms?!
It turns out, I was the only student
in the class who couldnt remember
what to do with their arms but it wasnt
that bad. When my teacher, Brittany,
reminded me of the two-arm-and-side-
aforementioned swimming lessons
all came flooding back to me.
However, after one 50m lap I was
ready to retire the goggles (swimming
is exhausting!), but Brittany had a few
corrections to make. Firstly, I was
zigzagging all over the place, thanks
to a bent left knee leading me in the
wrong direction (into other swimmers).
Secondly, I most certainly did not have
the breathing down pat. Brittanys advice:
Take your time. Thats not something
Im used to doing, but once I gave the
breathing a little more of my attention
it was amazing how I was suddenly
then able to start coordinating my
body to do everything it was supposed
to do at the same time.
Sure, during some laps I forgot to
face straight down to the bottom of the
pool, but as Brittany assured me, practice
will fix that. And while my confidence
might not be Campbell-sister high (yet),
30 minutes of my evening spent in a
pool lane has given me the confidence
I need to lap it up this summer.

Get a toning workout

#3 Swimming isnt an obvious
choice for body-toning, but it can burn
around 3,000 kilojoules an hour, boost Poolside kit list
your metabolism and work every muscle Dont dive in without these buys
in your body. Hodges explains that
WORDS LOUISE PYNE; SAMERA KAMALEDDINE PHOTOGRAPHY GETTY IMAGES

high-intensity intervals are best for

burning kilojoules and they can be done
when swimming. Do one length sprint,
then go easy on the next, he says.
Personal trainer Jonny Rees agrees,
recommending a time-based interval set
such as a 30-second sprint followed by
60 seconds of recovery, for 15-20 minutes.
Try five to 10 minutes of easy swimming to
warm up, then some technique drills, then
the intervals, then a few minutes easy to
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womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 63

 FLAT
TUMMY
FIX
Manage your midsection
with help from this lean,
mean cardio machine

64
 BeFIT

BEEN CRUNCHING LIKE A
BOSS, SCULPTING A SIXPACK IN
TIME FOR SUMMER? More power to
you. But heres the thing: core-targeted
moves alone wont get you all of the
results. You need to amp up the cardio,
too. These super-quick, super-efective
supersets team fat-burning moves
with tummy toners so you can smash
two goals in one workout.
HOW TO DO IT: Alternate 30 seconds
of each move in the rst superset for
ve minutes. Take a minutes rest then
move on to the next superset. Follow
this structure until youve completed
all four supersets. It should take you
23 minutes all up.
YOULL NEED: 2 x dumbbells,
kettlebell, bench, stability ball

SUPERSET ONE

1 PUSH-UP BURPEE
GREAT FOR: BOTTOM, LEGS, CORE, CHEST, REAR UPPER ARMS
Crouch down to place your hands plank to complete the push-up.
on the oor by your feet. Jump your Jump both feet back to a crouching

feet back to plank position. position, then jump up as high as you can.
Bend your arms to lower your chest Land softly and move straight into

towards the oor. Push back up to the another repetition.

Keep your body

in a straig ht
line during the
push-up

2 WEIGHTED CRUNCH
GREAT FOR: STOMACH Hold at the top
Lie on your back with knees bent and

feet at on the oor. Hold a dumbbell

Without lifting your hips, curl your upper
back of the oor as far as comfortable.
for a second
or kettlebell close to your chest. Lower down and repeat. before lowering

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 65

 SUPERSET TWO

1 BUNNY HOPS
GREAT FOR: BOTTOM, LEGS,
SHOULDERS, CORE, SIDES
Stand on one side of a bench and

grasp the sides with your hands.

Jump both legs over the bench, so

that you end up in the same position

on the opposite side. Repeat.

Keep a rhythmic pace

with no pause between
jumps for a cardio hit

2PLANK

GREAT FOR: CORE
With your elbows and feet on the
floor, keep your body in a straight line
with your shoulder blades spread
to support your weight. Hold.

SUPERSET THREE

1 WALKING LUNGE

GREAT FOR: BOTTOM, LEGS, CORE
With your hands on your 90 degrees with the back
hips or holding a pair of knee just above the floor.
dumbbells by your sides, Extend your legs and

take a large step forwards, take another step forward,

bending both knees to straight into another rep.

Switch on your core

for better balance

2 STABILITY BALL PIKE

GREAT FOR: CORE, STOMACH, SHOULDERS
Start in plank position on roll the ball towards your
your hands, with your feet hands, letting your hips rise.
on a stability ball. Extend your hips back
Keeping your legs straight, to the start and repeat.

66 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 BeFIT

TRIED& TESTED
Beauty and features writer Jaymie Hooper tightened up her tum with this workout
Ive been treating my bod to a mix of
boxing, HIIT, running and barre five days
a week in an efort to coax my abs out
of hiding, but theyre still playing hard
to get. With the promise of uncovering
the washboard stomach of my hashtag
dreams, I was pretty excited to try this
workout and push my core to its limits.
I was not anticipating so much sweat.
Fave move: The weighted crunch.
To be honest, when I rst saw the pics
illustrating this exercise, I was super-
scared. But Ive been doing sit-ups and
crunches for a while and the kettlebell
took them to another level. Did they
hurt? Uh-huh, but I could feel my
stomach rming up with every rep, so
I closed my eyes and pushed through.
Toughest part: Who o
invented bunny hopss?
Are they a sadist? These sounded easier
than burpees, but I actually found them
way tougher. I felt them in my shoulders
and they denitely got my heart rate up.
Final verdict: If youre pressed for time
but in need of a serious cardio/toning
sesh, this babys for you.

SUPERSET FOUR

1 PUSH PRESS
GREAT FOR: SHOULDERS,
REAR UPPER ARMS, BOTTOM,
THIGHS, CORE
Holding a dumbbell in each hand

in front of your shoulders, bend

your knees to squat down slightly.
Extend your body upright while

using the momentum to push the

dumbbells towards the ceiling.
Slowly lower and repeat.

Dont let your

elbows fly out keep
them tucked in and
your arms parallel
WORDS AMANDA KHOUV PHOTOGRAPHY HENRY CARTER; GETTY IMAGES

2 STABILITY BALL PLANK TAPS

GREAT FOR: BOTTOM, THIGHS, CORE
Start in plank with your feet on a strong, tap your left toe to the oor. Search for womensfitnessau
stability ball, hands under shoulders. Bring it back to the start position on Spotify to get this
Keeping your hips square and core and repeat on the other leg. workouts matching playlist!

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 67

My road to
RECOVERY Three WF readers share their journey from injured to #fitspo

YOGA HAS GIVEN ME

PEACE AND STABILITY
A collision during Oztag left Vanessa Morrison, 22, with a broken knee

Ive always loved doing high-impact
exercise. I hated stretching because
I was never really flexible and, being a
tight little nugget of a person, I stayed
away from anything too relaxing. After
I injured my knee playing Oztag last
year, though, I found yoga.
When I first injured my knee, I
couldnt move my leg at all. I thought
Id dislocated it, but I found out my
tibial plateau had snapped and wedged
itself under my kneecap, which stopped
me from being able to bend or put
any weight on my knee.
Following my knee surgery where
the bone had to be pinned back into the
socket, I could only walk with crutches
even tensing my thigh was impossible!
For some reason, I lost a lot of muscle
very quickly after the surgery, so
physically I wasnt progressing as much
as the surgeon expected, even though
I was working hard at physio for it.
It took two and a half months for
me to be able to walk without crutches.
My expected recovery time extended
from three months to six months to a
year, and when I was suddenly unable
to do something as simple as getting
up the tiny step into my house, mentally,
I lost it. I was just so overwhelmed at
how much efort it was to get around,
plus I hated being a burden.
About three months into my
recovery I decided I didnt want to sit
around moping all the time, so I got
in touch with a yoga teacher. I was
so nervous at rst because I wasnt a
naturally exible person, but the classes
created an environment where I could
work at my own pace without feeling
the need to push or strain myself.
I didnt realise how much my
shoulders and back had tensed up
because of my knee, so downward dog
was good for stretching and extending
my arms and hamstrings. The injury
made my spine go out of whack because
I was bed-ridden, so posture and
alignment have been a big focus for me.
Yoga helps lengthen my spine, stretch
out any tension and increases stability.
Balancing on my injured side
was one of the many challenges
I encountered at the start, but tree
pose helped me improve. At rst Id be
able to balance for one second, then
three seconds, and now I can hold it for
longer without collapsing in utter pain.
I try to practise yoga every second
day now, and because of that Ive been
able to gradually build strength and
exibility in my knee, which helps me
to bear weight with a lot more ease and
also increases my range of motion.
Yoga also encourages me to work
on both sides of my body so all the
joints and muscles are working together,
which has been extremely benecial
for my other leg as it was really tired
from working overtime!
Yoga has encouraged me to take
better care of my body. Ive learned to
listen and take breaks when I need them,
to warm up, cool down and stretch,
but most importantly, Ive learned the
value of putting positive and loving
energy into my injury. Now, when I
exercise I breathe into my tension and
send love to every part of me, and
in turn, my body responds.

68 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 BeFIT

Heres a not-so-fun
fact: Women are almost
twice as likely as men to
need a knee replacement.
Keep your knees happy by
maintaining a healthy
weight and strong
quads.

69
 I FOUND MY (INNER)
STRENGTH THROUGH PILATES
A motorcycle accident caused Lisa Hooper, 22, to tear two ligaments in her knee
My boyfriend has always been into dirt bikes, so early last year
I decided to try and ride with him. I was hooked straight away. It
gave me a massive adrenaline rush and I loved the little flip my
stomach did whenever we went over a jump or picked up speed.
One day we went for a ride after itd been raining silly, I know
and I slid out on a muddy corner. I dislocated my knee, tore my
ACL and MCL clean in half, tore my meniscus and obtained bone
marrow bruising in my femur and tibia. Safe to say it hurt. A lot.
My specialist told me that Id need surgery, but I was put on
a year-long waiting list and given at-home exercises to do in the
meantime. After my accident I could only lift my leg around 2cm
of the ground, so to build up my strength and improve my range
70 womensfitness.com.au womensfitnessaustralia
of motion I did a lot of one-legged squats and step-ups.
Before I injured my knee Id been working hard to get in shape
and I was nally starting to feel condent with my body, so not
being able to continue with my normal routine was really hard.
I became so frustrated with my lack of mobility that I stopped
going for walks, slacked of with my physio and felt really
down. I couldnt see the point of trying so hard if I was getting
nothing out of it, but when my sister recommended I try
Pilates reformer, I decided to give exercise another go.
I couldnt put a lot of weight on my injured leg, I couldnt
jump and I wasnt exible at all, so I worried it would be a waste
of time. I couldnt have been more wrong. Although the small,
@womensfitnessmag @womensfitnessau

Studies
have found that
strength training can
reduce your risk of
injury by 68 per cent
so start lifting
those weights!
isolated movements and stretches seemed too hard at rst,
once I knew what to expect they became easier. I signed up
for two classes a week and it really helped loosen up my
AS TOLD TO JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK
hamstrings and calf muscles, which were tight from not being
used. At rst I couldnt really bend my leg because my knee
was too weak, but thanks to the jump board and weighted
stretches, after six months Id gained so much strength and
exibility I was able to touch my butt with my foot. Considering
I couldnt even lift my leg beforehand, I was so impressed.
Pilates has helped me lengthen my muscles and I can do
so much more now than I ever thought would be possible after
my accident. It was tough in the beginning because I felt so
weak, but I think the combination of putting in 110 per cent
each class and nding a good instructor have accelerated my
recovery. Once I go for my surgery, Im positive Ill bounce
back more easily because of this. Im much more careful
with how I treat my body now and I really appreciate that
Ive been able to recover to the extent that I have. Never
take your body for granted its the only one youve got!
womensfitness.com.au womensfitnessaustralia
BeFIT
I SAID BYE
TO DODGY
JOINTS
WITH CROSSFIT
A downhill sprint caused Victoria Lee, 25, to
sprain her ankle and rethink her workouts
I have hypermobility syndrome, which basically means Im
too flexible. As a result, my joints overextend and Im prone to
injuries when I exercise, especially rolled ankles. Ive had more
of those than I can count, but one day during a set of hill
sprints I scored a particularly bad sprain after rolling my ankle
so much the side of my foot smacked against the gravel. It
seemed like I was always injured or recovering from an injury,
so I started to think that maybe my go-to workouts of personal
training and cardio werent doing the job. I had a friend who
was super into CrossFit and she suggested it might be a good
way to work on my strength, so I decided to give it a go.
Before I started, I was pretty scared and a bit sceptical.
I knew or Id heard that CrossFit was a really intense way
of working out, and because Id been so injury-prone with my
ankles and never found anything that helped them, I wasnt
sure it was going to work. After my first few sessions, I realised
the environment of the box (the CrossFit gym) was incredibly
supportive and the coaches were happy to tailor the workouts
to my needs. They showed me how to use resistance bands, so
Id loop a band around a rig and then pull my ankle against it.
It was great at working my leg muscles and also stretching my
ankle, which helped build up my strength. Id also get a smaller
resistance band, put it around my ankles and move my feet
away from each other, which forced my ankles to work without
the support of my larger muscle groups. Skipping helped as
well and was something Id never really done before. Since I
was always on my feet, it targeted my ankles and I found it was
a great way to build and maintain my stability. It also reminded
me to stay aware. If I didnt think about my injury, I wouldnt
focus that much on technique, which meant Id be prone to
rolls and strains. With skipping, I learned to stay mindful.
After a few weeks of regular classes I was surprised at how
quickly my ankle improved. I think focusing on technique and
proper form played a major part in that as it encouraged me
to keep a stable base, which really worked my ankle muscles.
The fact that CrossFit isnt so cardio-based was also a major
drawcard. Id always made a beeline for the cross trainer,
step machine, treadmill and arc trainer at my old gym, which
obviously put a lot of strain on my ankles. Id never given them
a chance to repair or recover, but since CrossFit has that
stationary element, where you focus more on floor work and
bodyweight exercises, it allowed me to rest and get stronger.
Since starting CrossFit, Ive learned to let negative thoughts
go and just push through the hard stuf. I never would have
thought resistance work would be the key to stabilising my
ankle, but it just goes to show that sometimes you have to
step out of your comfort zone to see a diference.
@womensfitnessmag @womensfitnessau 71
BeFIT
THE POST-EVENT
comedown
Just crushed a big run/cycle/obstacle event?
WFs PT and wellness coach Blake Worrall-
Thompson guides you through the aftermath
FOR MANY IT CAN BE AN
AMAZING HIGH FOLLOWED BY
THE ULTIMATE LOW the comedown
post-event. You will have spent months
training for the event and gone through all
the highs that come with doing something
challenging and then it stops. Dead.
The event has been completed. The goal
has been achieved. You go home with
your medal. And then thats it.
So, where do you go from there? Well,
if youre anything like me, youll probably
want to take some time of. After I did a
50km run and a 24-hour race within three
weeks of each other last year I wanted to
rest. In all honesty, I couldnt bring myself
to run again for a while, so I didnt. I had a
complete week of rest where I slept a lot,
had plenty of massages, did a lot of work in
the water to recover. Then, slowly but surely,
I got back into it, albeit with a slightly
diferent approach to training as I was done
with the endurance-style events for a while.
I have a number of friends who after
running season (August to September)
cant bring themselves to do long-distance
running for a while so they shift their focus
to adventure races. Whether its a mental
thing or a physical thing, its important to
know that these are common responses.
5 MANTRAS FOR YOUR NEXT GOAL HUNT
SET SOME
GOALS. STAY
QUIET ABOUT
THEM. SMASH
THE HELL OUT
OF THEM. CLAP SAY YES
FOR YOUR
DAMN SELF TO NEW
ADVENTURES
72 womensfitness.com.au
Personally, I dont think its a bad
thing to take some time of after a big
event to rest, repair, reect and celebrate
your win but once that is done, you need
to reset. Reset your goals. Reset your
habits and reset your mindset. Rest for
too long and youll break those good
habits youve created. Stay inactive for
too long and, before you know it, three
months have past and youve done very
little movement. You need to get back
into some kind of training quickly because
with every week you stay out of training
it gets a lot harder to get back into it.
The style of training isnt as important
as maintaining the habit youve previously
ingrained. It might be a case of resetting
your goals and doing a similar type of
event, or, if youre like me, you might
nd that you want to shift your focus
to a diferent style of training.
So, DEFINITELY take time out
to celebrate your win youve done an
amazing job. Give yourself a few days
to recover both physically and mentally.
And then take the time to reassess.
What is next for you? Without some
kind of goal, you might nd it hard
to get back into training.
Good luck. Youve got this.
A GOAL CREATE A
WITHOUT VISION THAT
PHOTOGRAPHY DAVE WHEELER
IM
A PLAN IS ON THE
MAKES YOU
WANT TO
JUST A HUNT FOR JUMP OUT OF
BED IN THE
WHO IVE
WISH NOT YET MORNING
BECOME
womensfitnessaustralia @womensfitnessmag @womensfitnessau
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 SUMMER OF
FAST
FITNESS
PART 1

ITS SUMMER, SO OBVIOUSLY YOUR DAILY

SCHEDULE READS eat, sleep, beach, repeat plus a
gazillion social events, family commitments and the usual
hours at work Yeah, youre looking at a busy few months.
If that means your fitness is sufering, consider this your
guide to slotting in a workout, no matter what life throws at
you then you can get back to enjoying your beach day.

Dont know where to start? Be positive

First up, give your mindset an overhaul. If you want to t
in a workout, you need to believe that you can. Having a
positive approach to your training and thinking, Yes, I can
nd half an hour a few times a week, is the rst step.

Seems too daunting? Start small

Be realistic about the time you can give to your workouts.
Dont ambitiously schedule hours of exercise. Start with
30 minutes after lunch or 20 minutes before brekkie. Then
try to squeeze in more sessions or make them longer.

Cant commit? Write it down

Its easy to avoid sessions if you arent fully committed to
doing them. Write your workouts in your diary, tell your
friends or family when youre planning to do them and
tweet about upcoming sessions to stay accountable.

Want to see your mates? Make it social

Why not combine socialising and tness to save time? Invite
your friends to join in your workout, then grab a smoothie.
Itll make it fun and help you stick to your training.

Dont know when to fit it in? Go early!

The thought of a 6am alarm may not be appealing, but
exercising in the morning can be a time-saver. Youll get
in a workout and feel energised plus, it leaves lunchtimes
and evenings free for socialising or just chilling out!

The busy girls guide to

FITTING IN
FITNESS
No time? No worries! This is how you squeeze in a workout whatever your schedule

74 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

THE
SO, YOU DONT WANT TO MISS
A MINUTE OF SUNSHINE? You dont
have to! This simple workout is an easy one
to take to a park or even your local beach.

tan and tone

Not only is it extra fast (so you can blitz
it in a matter of minutes), but youll be
getting a healthy dose of vitamin D, too.

HOW TO DO IT: Sprint 200m, then do

all the reps for your level for each move.

WORKOUT
Take a minutes rest and repeat the circuit
for your allotted sets.

YOULL Startin
g ou t ?
NEED: Bench 5 x 5 re
N e ed a ps
Take this to the park to soak up the rays while you sweat or step challen
ge?
4 x 10 r
ep
Almost s
pr o ?
5 x 10 r
eps

1 SPIDERMAN
PUSH-UP
GREAT FOR: CHEST, REAR
UPPER ARMS, STOMACH, SIDES
Technique
Start in plank position.
Bend your arms to lower your chest

toward the ground while bringing your

right knee to meet your right elbow.
Push back up to the start and repeat,

alternating sides with each rep.

2 BENCH
BOX JUMP
GREAT FOR: BOTTOM,
LEGS, CORE
Technique
Stand with slightly bent knees

and a bench or step in front of you.

Jump up on to the bench and

land softly, then stand up straight.

Jump or step of the bench

and repeat the move.

Jump from a full

squat position to
make it a little
more challenging

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 75

 SUMMER OF
FAST
FITNESS IF YOURE AFTER A TOTAL-
PART 1 BODY TONE-UP, grab a kettlebell
and give these moves a crack. This
versatile weight can help you tighten

THE
your whole body, rev your metabolism
and get your heart pumping in a jify.
With just three easy exercises, this
super-speedy workout will be enough

kettlebell
to get you puing (and on track to hit
your body goals). Make sure you grab
a weight thatll give you a challenge
without messing with your technique.

HOW TO DO IT: Perform one set of

each exercise back to back without a

QUICKIE
break. Rest for one minute, then repeat.
If youre new to kettlebells, make sure
you get the technique right by starting
with a light weight for each move
perhaps 4kg and work your way up.

Put the kettle on for a quick way to torch kJs YOULL NEED: Kettlebell

1 HAND-TO-HAND
SWING
GREAT FOR: BOTTOM,
2 KETTLEBELL
SNATCH
GREAT FOR: BOTTOM, LEGS,
3 GOBLET SQUAT
GREAT FOR: BOTTOM, LEGS
Technique
LEGS, LOWER BACK, CORE, BACK, CORE, SHOULDERS, ARMS Stand with your feet hip-width apart.

SHOULDERS, ARMS Technique Holding a kettlebell by its handle, close to

Technique Holding a kettlebell in one hand, bend your chest, bend at your knees and hips
Stand with your feet hip-width apart. at your hips and knees to squat down. to lower your bottom toward the ground.
Push up through your heels to stand
Hinge at your hips, drive your bottom Explosively extend upward and drive
back and bend your knees to take hold of the kettlebell overhead, keeping it close. up and repeat for the allotted reps.
a kettlebell by the handle with one hand. At the top of the move circle the
Swing the kettlebell back through kettlebell to the other side of your wrist.
your legs, then extend your hips and Reverse the move to return to the start.
knees to drive it up to shoulder-height. Startin
g ou
As the kettlebell drops down, hinge at
When your arm is 2 x 1 0 r t?
your hips and knees to repeat in a uid N e ed a eps
challen
motion, swapping hands at the bottom. extended, your elbow 3 x 10 r
eps
ge?
should be by your ear Almost
pr o
Gaze forward and 3 x 12 re ?
ps
keep your back flat

76 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 WHEN YOURE SHORT ON TIME,
you want to keep your exercises simple
and this workout couldnt be easier (or more
flexible). Smash out the full set all at once
or squeeze in a few reps whenever you get
the chance until you hit your daily total.

THE
Your goal is to rack up 50 reps of each move
by the end of the day. Keep the intensity
high for best results. Aaaaand, go!

HOW TO DO IT: Choose the number

FIT 50
of reps you think you can fit in at any one
time, and do these small sets throughout
the day. By the end of the day you should
have performed a total of 50 kettlebell
swings and 50 burpees.

YOULL NEED: Kettlebell

Two high-intensity moves is all you need for

a killer full-body workout when time is tight

1 KETTLEBELL SWING
GREAT FOR: BOTTOM, LEGS, ARMS
LOWER BACK, CORE, SHOULDERS
Technique
Stand with your feet hip-width apart.

Hinge at your hips, drive your bottom out Your legs

behind you and bend your knees to take hold (not arms)
of a kettlebell in front of you by the handle.
Drive the kettlebell backwards through should power
your legs, then extend your hips and knees
to drive the weight up to shoulder height.
the swing
As the kettlebell drops down, hinge at your

hips and knees to repeat in a fluid motion.

2 BURPEE
GREAT FOR: BOTTOM, LEGS, CORE
Technique body into a plank position, then
Crouch down to place your hands immediately jump them back to the start.
on the floor by your feet. Jump up as high as you can, then land
Jump your feet back to bring your softly and go straight into another rep.

This will work all your

big muscle groups and
give you a cardio boost

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 77

 SUMMER OF
FAST
FITNESS WHEN IT COMES TO ABS,
PART 1 CRUNCHES AND SIT-UPS are the
firm(ing) faves. But, throwing in exercises
that require extending your abs and core,
as well as crunching them, is a must.
These three moves brace the spine
rather than folding it, meaning youll

THE ABS
strengthen your back, too. Why does this
matter? The stronger your back, the better
your posture, which makes your stomach
look flatter! Youll also give your whole
mid-section a workout, hitting your upper
and lower abs at the same time. Win-win.

BLAST
HOW TO DO IT:
Add these moves
to your routine Startin
g ou
twice a week. 2 x 1 0 r t?
N e ed a eps
challen
YOULL 3 x 1 5 re ge ?
p
NEED: Barbell, Almost s
pr o ?
Try these add-ons for a sculpted middle stability ball 4 x 1 5 re
ps

2 INCHWORM
Technique
Start standing, then place
your hands on the floor and
walk them forwards until
Reverse the movement
by walking them back in.
Return to standing

youre in plank position. again and repeat.

Switch
Keep your abs on your
tig ht and shoulders core as
relaxed you move

1 BARBELL ROLL-OUT

Technique
Start on your knees with your
hands on a barbell, under your
chest, and your body straight.
Keeping your core strong,
lower your body to the ground
by rolling the barbell out as
far as you find comfortable.
Contract your stomach to
roll the barbell back to the
start and repeat.

Dont let your 3 PLANK

EXTENSION
hips drop! Technique
Start in plank position with your

forearms resting on a stability ball.

Gently nudge the stability ball out

as far as you find comfortable.

Immediately pull it back to the

start position and repeat.

78 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 SURE, YOU WANT TO LOOK
CUTE IN YOUR BRAZILIAN BIKINI
THIS SUMMER, but theres more than
one reason to work your booty when you

THE
hit the gym. Targeting the often-neglected
muscles in your back, bottom and rear legs
wont just perk up your butt, itll make you

booty
stronger and improve your posture, too.
Reckon your bod could do with some
butt-kicking? Try these three moves to
get your back working hard and your
booty looking #peach.

HOW TO DO IT: Do all the sets of

each move, taking a
minutes breather

BOOSTER
between Startin
g ou
each set. 3 x 1 0 r t?
N e ed a e ps
challen
YOULL 4 x 10 r ge?
eps
NEED: Barbell, Almost
pr o ?
Three crazy-easy moves for a peachy behind stability ball 5 x 10 r
eps

BACK
1 EXTENSION
GREAT FOR: BACK, BOTTOM
Technique
Keeping your feet firmly on the

floor and your hands by your temples,

rest your mid-section on a stability
ball and face the ground.
Squeezing the muscles in

your bottom and back, lift your

chest up toward the ceiling.
Release and repeat.

2 BENT-OVER ROW
GREAT FOR: UPPER BACK,
ARMS, BOTTOM
3 GOOD MORNING
GREAT FOR: BACK,
BOTTOM, LEGS
Technique Technique
WORDS AMANDA KHOUV PHOTOGRAPHY DANNY BIRD; GETTY IMAGES

Hold a barbell in both hands with Hold a barbell, resting it on your upper

arms extended toward the floor. back. Hinge at your hips, lowering your
Keeping a bend in your knees, hinge chest as you push your bottom out
at your hips so that your upper body is behind you, keeping your legs straight.
almost parallel to the floor. Squeeze your When your upper body is parallel with the

shoulder blades together as you row floor, push back to the start and repeat.
the barbell up toward your chest.
Slowly lower and repeat.

Keep your Hold the

elbows close barbell in an
to your body overhand grip

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 79

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 Guides you to
create delicious
meals quickly
and easily.

Less
Than
12 Minutes

85+ IN BUILT RECIPES EASY TO USE COOKS FAST

Accessed on the easy to Recipes include a step by Meals cooked fast due to
use digital control panel. step guide using 6 or less pressure cook functionality
ingredients. (65% of meals cooked in
under 12 minutes.
 EatFIT

MAGIC
MUSHROOMS
An apple a day keeps the doctor away especially
if that apple happens to be 113g of shiitake
mushrooms. Turns out, these tasty mushrooms are
nutritional powerhouses and can give your health
a mighty leg-up. Researchers from the University
of Florida put the fungi to the test, asking volunteers
to chow down on a serve of shiitake mushrooms
every single day for four weeks. At the end of the
month, the participants had less inflammatory
proteins in their blood, which indicates mushies
might seriously bolster your immune system. Need
more of these body-loving fungi in your life? Toss
them into stir-fries, salads and soups. De-lish.
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

DECODE OUR RECIPES: DDF = DAIRY FREE GGF = GLUTEN FREE V = VEGETARIAN VG = VEGAN. 83
 WED
DOUBLE TAP
THAT!
Fill your plate with delicious recipes from a few of our favourite online foodies

THE FIT FOODIES BLACK BEAN CRUST PIZZA

SERVES 4 DF GF VG

1 tbs black chia seeds 1 Preheat oven to 180C (160C
2 tbs ground linseed fan-forced) and line a large baking
2 cans black beans, rinsed & drained sheet with baking paper.
3 tbs nutritional yeast 2 Mix together cup water with the chia
1 tsp sea salt seeds and ground linseed, and let it sit for
2 tsp garlic powder 10 minutes until thick and gelatinous.
2 tsp cayenne pepper 3 In a food processor, combine the beans,
linseed and chia mix, nutritional yeast, salt,
TOPPING garlic and cayenne. Blend until smooth.
1 large mushroom, thinly sliced 4 Spread the mixture onto the parchment
cup basil pesto paper in the shape of a pizza crust, until
cup bocconcini (or cashew about inch thick. Bake for 25 minutes,
cheese, if vegan) then carefully flip the crust to bake on
cup heirloom tomatoes, halved the underside for 15 minutes.
cup rocket 5 Lightly saut the mushroom until soft.
1 sprig fresh rosemary Remove the crust from the oven and
top with pesto,
bocconcini, mushroom
and tomatoes, then bake forf 5-10 minutes
until the cheese has just melted.
6 Top with rocket and rosemary. Slice
and serve (save the leftovers for brekkie!)
Follow for Healthy makeovers
of your favourite foods. Sally ONeil
has worked tirelessly at concocting
better versions of the meals we love.
And because shes as into fitness as
we are, her recipes are packed with
protein and healthy fats to fuel your
workouts. Visit the-fit-foodie.com.

84 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 EatFIT

ZO GOODS
GREEN
FALAFELS
WITH
AVOCADO AND
TAHINI DRESSING
MAKES 10 DF GF VG

FALAFELS
1 can chickpeas
cup cooked peas
1 bunch fresh basil
1 cup cashews (or any other nut)
3 tbs linseed or almond meal
1 tbs each paprika and tumeric
1 tbs apple cider vinegar
1 tbs coconut oil (melted)
sesame seeds to coat
sea salt and freshly ground pepper

AVOCADO AND TAHINI

DRESSING
avocado
2 tbs tahini
juice of 1 lemon

1 Preheat the oven to 200C

(180C fan-forced). Place all the
falafel ingredients in a blender with
1 tbs water and blitz until smooth.
2 Roll into balls and coat in sesame
seeds. Bake the falafels in the oven
for about 20 minutes, until crispy.
3 Meanwhile, to make the dressing,
blend the ingredients with 2 tbs
water until smooth.

Follow for This foodie-

slash-yogi is one to watch. Zo
Fitzpatrick has curated a mouth-
watering Insta page of gluten,
dairy and sugar-free recipes,
packed with bright salads,
yummy cookies and pimped-up
smoothies. We love her vibrant
take on healthy eating. Follow
@zo_good and keep an eye out
If you want for her website, coming soon!
an extra protein
hit, simply crack an
egg into the falafel
mixture before
blending.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 85

 THE WHOLESOME
COOKS
CARAMEL
AND
PUMPKIN
E
SPICE FUDGE
SERVES 20 DF GF VG

cup rice malt syrup

cup coconut cream
1 cup pumpkin pure
tsp cinnamon powder
tsp ground cloves
tsp ginger powder
1 tsp agar agar powder (available
from Asian supermarkets)
cup coconut our
3 tbs organic coconut oil
1 tbs cacao nibs (optional)

1 Pour rice malt syrup into a small

saucepan over medium-high heat.
Bring the syrup to a boil and reduce
the heat to a rapid simmer, but do not
stir as this will split the caramel. Cook
for 4 minutes, or until the caramel has
thickened and darkened. To test if its
ready, using a metal whisk touch the
surface of the caramel and lift up
it should form hair-thin threads.
2 Remove from heat and add coconut
cream. The mixture will bubble on
contact. Let it settle, then mix with a
whisk and return to the heat. Bring to
a boil and cook, without stirring, for
4-5 minutes, until the caramel thickens.
Set aside to cool down slightly.
3 To the same saucepan add pumpkin
pure, spices and agar agar powder.
Whisk together. Return the saucepan
to the heat and bring to just a boil.
4 Remove from the heat and whisk
in the coconut flour until no lumps
remain. Add coconut oil and whisk.
5 Transfer the mixture to a baking
paper-lined loaf tin and sprinkle over
cacao nibs. Cool before placing in
the fridge for 1 hour to set.

Follow for Seriously mouth-

watering recipes with a (mostly)
paleo twist. Polish-born but
Aussie-based Martyna Angell is
also a health coach so you can
trust her recipes are as good for
you as they look. Check out
wholesome-cook.com.

86 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


NADIA FELSCHS
CAULIFLOWER FRIED RICE
SERVES 4 DF GF V
1 head cauliower
cup raw cashews
2 tbs olive oil
leek, white part only, nely sliced
1 bunch shallots, white part nely
sliced, cup of green tops, sliced
1 garlic clove, crushed
tsp salt
tsp chilli akes
3 eggs
1 tbs tamari
cup fresh coriander leaves,
plus 2 tbs extra to garnish
1 Chop the cauliflower into small florets.
Wash and dry it well (excess moisture
will make this dish mushy), then add
to a food processor in batches and blitz
until crumbly and resembling rice.
2 Heat a small frypan on medium
heat. Once hot, add the cashews and
toast for a few minutes until golden.
Remove from the heat and set aside.
3 Heat 1 tbs olive oil in a large frypan
over medium-high heat. When hot, add
EatFIT
the white leek and whitte
shallots. Add the garlic and cook for a
few minutes until fragrant and softening.
Add the cauliflower, salt, chilli flakes,
remaining oil and cup green shallots
to pan. Cook for a few minutes, stirring
so all ingredients are well combined.
4 Make a space in the middle of the
pan, crack in the eggs and scramble
through the mixture. Cook for a
few more minutes until golden.
5 Add the tamari and cup fresh
coriander leaves. Stir well and remove
from the heat. Serve topped with
the toasted cashews, remaining
coriander leaves and green shallots.
Follow for Simple, wholesome
recipes and dietitian-in-training
Nadia Felschs positive body vibes.
Hit up nadiafelsch.com for a free
ebook or to join the Wholefood
Society, a course with recipes, meal
plans and healthy lifestyle advice.
This dish stores
well so its a great
one to prep before
a busy week.
87
 GEORGE EATS EASY SATAY TOFU BURGERS
SERVES 4 DF GF VG
300g block tofu, rm
4 tbs crunchy natural peanut butter
2 tbs gluten-free kecap manis
1 tbs tamari
-1 tsp sriracha
2 tbs coconut oil
2 tsp gluten-free cornour
2 tbs water
3 kair lime leaves, chopped
nely (optional)
4 gluten-free burger buns
Kewpie mayonnaise (you can
substitute vegan mayo
for vegans)
lettuce
1 medium carrot, peeled and grated
2 medium tomatoes, sliced
1 small can tinned beetroot
(optional)
88
1 Preheat the oven to 180C (160C
fan-forced) and line a baking tray with
baking paper. Lay down paper towel, and
place the tofu on top. Add another piece
of paper towel, and then pop something
heavy (like a large saucepan with some
cans) on top for 15-20 minutes to remove
excess moisture from the tofu.
2 In a bowl, combine the peanut butter,
kecap manis, tamari, sriracha and coconut
oil. Mix well. Stir in the cornflour, and
then add the water to loosen. Add the
chopped kair lime leaves.
3 Cut the tofu into 4 even-sized tofu
steaks. One by one, immerse and cover
(this is easiest to do with your hands) the
tofu steaks into the satay, making sure
the rst is completely covered before
moving onto the next. Leave them to
marinate for as
long as possible.
4 Lay the tofu down (smothering with
remaining satay) on the baking tray and
roast in the oven for 15-20 minutes.
5 Lightly toast the buns, then layer with
mayo, lettuce, veggies and tofu to serve.
Follow for Lush food photography
paired with LOL-worthy captions.
Founder Georgia McDermott isnt
letting her digestive issues get in the
way of a good brunch, so youll find
a wealth of gluten and dairy-free
goodies on georgeats.com. While
youre exploring her site, add her
fundraising ebook to cart to support
the Save the Children Syria appeal.
 EatFIT

KEEP IT
CLEANERS
RADICAL
ROCKY
ROAD
MAKES 25 PIECES DF V

cup coconut oil

cup rice malt syrup
cup raw cacao powder
cup pufed millet, pufed
spelt or pufed rice
1 cup almonds (or other nut),
slivered or roughly chopped
3 tbs almond butter
cup cacao nibs
cup goji berries
1 tsp bee pollen
cup coconut akes
1 tsp maca powder
1 tsp vanilla essence

1 Line a medium-sized baking tin

or container with baking paper.
2 Melt coconut oil in a small saucepan,
then add rice malt syrup and raw
COMPILED BY PENNY CARROLL PHOTOGRAPHY REN PIDGEON (KEEP IT CLEANER); MICHELE FROIDEVAUX (MARTYNA ANGELL PORTRAIT)

cacao powder and stir until combined.

3 Remove from heat and stir through
the remaining ingredients. Pour the
mixture into the prepared tin and
freeze for at least 2 hours (overnight
if possible). Cut into squares to
serve and store in the freezer.

Follow for Delicious recipes

that wont derail your hot-body
goals. If you ever wondered what
WF cover girls Steph Claire Smith
and Laura Henshaw really eat,
head to keepitcleaner.com.au
to find out. We cant get enough
of their clean chocolate treats,
protein-packed salads and
tasty, healthy bakes.

This is a
great healthy
alternative to
traditional rocky
road just let it set
before you
dig in.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 89

 The
SKINNY
on

Why its (finally) time to give fat a chance

90 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


ITS MORE MISUNDERSTOOD
THAN JUSTIN BIEBER. Fat is the
macronutrient we all need, but just how
much and what kind can be seriously hard
to pin down. You probably already know
that good fats can supercharge your health,
but if you get a little confused deciphering
which ones are A-okay and which deserve
an A-list-style dumping, we hear you.
The truth is, theres more goss around
this nutrient than there are true Beliebers.
So many people are confused about fat and
still hold on to myths and misinformation,
explains US health expert Dr Mark Hyman,
author of Eat Fat, Get Thin (Yellow Kite,
$56). But knowing what to eat and how to
use dietary fats can help you regain your
health and ideal body weight. Wanna
know more? Lets chew the fat
FATS BAD
PRESS
If youve been avoiding fat like those 90s
daisy-print overalls in the back of your
wardrobe weve got news for you. One: you
best get those overalls back out because
theyre making a comeback, and two:
youve been treating fat all wrong.
To find out where fat got its bad rep,
we have to rewind back to the 70s when
levels of obesity and heart conditions
started to rise. In a bid to tackle the
increasing rate of disease, oicial dietary
guidelines were set, which urged an
increase in carbohydrate intake to 55-60
per cent of total daily calories and a
reduced fat intake of 30-35 per cent.
The general message we all heard (and
studiously adopted) was that fat makes us
fat and causes heart disease and type 2
diabetes, to boot. The alternative was to
eat more carbs and cut back on saturated
fat from meats, eggs, butter and whole
milk in the name of good health.
These days, though, scientists are
admitting that the story about fat is more
complex than they originally thought
and, instead, theyre now focusing on
sugar and rened carbohydrates as
WORDS LOUISE PYNE PHOTOGRAPHY THINKSTOCK
the bad guys on our plates.
THE RIGHT
CHOICE
We get it you dont want to look fat
so theres no way youre going to eat fat.
But plating up the right fats is important
because its a big source of fuel for your
bod. Being decient in healthy fat has
an impact on our emotional and overall
health, says Dr Hyman. It afects our
hormones, immune system, digestive
health, skin, weight and ability to deal
womensfitness.com.au
We get it you dont want to look fat
so theres no way youre going to eat fat.
But plating up the right fats is important
its a big source of fuel for your bod
with stress. Fat deciencies can also
adversely afect our mood, cognitive
health, behaviour and brain function.
The key is identifying the right fats.
The best kind you can eat is unsaturated
youll nd it in avocado, nuts, seeds, oily
sh and olive oil. Trans fats, which tend
to show up in processed foods like chips,
pre-packaged cakes, biscuits, pastries
and ready meals, have negative efects
on health. They make us fatter and
contribute to inammation, which plays
a role in nearly every chronic disease
on the planet, says Dr Hyman.
And, ironically, low-fat or light foods
arent as healthy as they appear, either.
These may be low in fat, but to make up
the avour, theyre often high in sugar.
More sugar means your cells become
numb to insulins call, explains Dr Hyman.
Your body pumps out more and more
insulin to pull your blood sugar levels back
down. You cant burn all the sugar you
eat so inevitably, your body stores it as
fat, creating insulin resistance and overall
metabolic havoc, among other mayhem.
THE GOOD
GUYS
So, you want more deets on the good fat?
Unsaturated fats fall into two groups,
monounsaturated fatty acids (MUFA), and
polyunsaturated fatty acids (PUFA). These
both include omega-3 and omega-6 fatty
acids. Avocados, nuts, seeds, olive oil,
fatty sh including sardines, mackerel and
salmon are all rich in omega fatty acids
and should form part of your overall diet.
Your brain is about 60 per cent fat. Of
that percentage, the biggest portion comes
from an omega-3 called docosahexaenoic
acid (DHA), explains Dr Hyman. Your
brain needs DHA to spark communication
between cells, and easy access to high-
quality fat boosts cognition, happiness,
learning and memory. So eating more of
the right stuf is essential for giving your
brain a boost, for starters.
Along with unsaturated fats, Dr
Hyman says that the often-overlooked
saturated fats, like those found in grass-
fed butter, ghee, organic meat, whole milk
and coconut oil, are a key component of
a balanced diet. These are all sources of
natural fats that are packed with nutrients
womensfitnessaustralia @womensfitnessmag
EatFIT
just eat them in moderation and
always go for quality over quantity.
If youre going to ditch anything
from your diet, make it trans fats and
processed sugars. Sugars scramble all
your normal appetite controls, driving
your metabolism to convert sugar into
lethal belly fat. They are also linked to
cancer, dementia, autoimmune diseases
and more, explains Dr Hyman.
If that leaves a gaping hole in your
diet, ll your plate with plants instead.
These include broccoli, kale, pak choi,
tomatoes, capsicums any vegetable
you like, in fact! he says. Drizzle a little
extra virgin olive oil on top or add grass-
fed butter to your veggies with some
salt and pepper, and herbs and spices
to taste. De-lish.
Fatty foods
worth eating
Get a load of nutritionist
Amanda Hamiltons fave
fats for your plate
RAW NUTS: Much higher in
zinc, protein, iron and B vitamins
than low-fat savoury snacks.
Go for the unsalted kind.
SALAD DRESSING: A little
oil-based dressing means youll
absorb more vitamin A from your
green salad leaves and capsicum.
CHEESE: People who enjoy
cheese regularly produce higher
levels of butyric acid, a compound
thats been linked to reduce
obesity and a higher metabolism.
OILY FISH: These varieties
have more vitamin D and omega-3
fats, which may help keep your
metabolism stoked.
STEAK, LIVER AND KIDNEY:
These red meats may be higher
in saturated fat than poultry,
but theyre packed with essential
minerals like iron and zinc as
well as body-loving B vitamins.
@womensfitnessau 91
GOODBYE,
kitchen fails!
Keep making the same old epic stuf-ups? Well help you smarten up your kitchen act

YOU KNOW WHAT THEY

SAY ABOUT MISTAKES: youve
got to learn from them. So, why do
we still burn the garlic Every. Single.
Time? And why is that expensive
ribeye steak still so dang chewy? Well
let you in on a little secret you dont
have to possess a chefs hat to master
skills like steaming veggies perfectly,
seasoning food just right or serving
light, flufy rice (no stress!).
All it takes is a few bits of sneaky
know-how to beat the classic cooking
mishaps. Read up on our guide to
the basics to nally x your everyday
kitchen fails and become that culinary
queen youve always known you are.
Keep it green
Cooking veggies like beans, broccoli and peas till theyre tender is an art
plus, it means more nutrients in your meal. Heres how to get it right:
STEP 1: Bring a large pot of water to a simmer and while you wait, ll a bowl
with water and ice. When the water on the stovetop is bubbling, toss in your
veggies or place them in a steamer basket on top and pop the lid on.
STEP 2: Allow your veggies to cook for 2-5 minutes. When the time is up,
drain or remove them from the steamer basket and plunge them straight into
the bowl of iced water you prepared earlier. This will shock the veggies,
stopping the cooking process so they stay crisp and perfectly green.
STEP 3: When youre ready to serve, toss the veggies in a warm pan to gently
heat them through. Make sure you leave any dressings to the last minute
tossing them in lemon juice or vinegar too soon will turn them brown.

92 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 EatFIT
How to follow a
Burn notice recipe like a pro
Every good recipe starts with a little onion and garlic fried in olive oil, but if
you get this step wrong, the nished dish will be full of crunchy, burned bits. Sounds obvious, but how many
The key to getting it right is to use a pan with a heavy base, says Callum times have you messed up a new
Hann, director of Sprout Cooking School and co-author of Quick. Easy. dish with the instructions right
Healthy (Murdoch Books, $39.99). This ensures a good, even heat so you in front of your eyes? Use these
dont get hot spots and it reduces the chance of burning, he explains. pointers to keep on task:
Start cooking your chopped onion rst and dont be tempted to add Read the recipe all the way through
the garlic till a little later. Garlic tends to burn quicker than onion, so in most
recipes this should be added once the onion is translucent, Hann says.
Keep the heat moderate, but if the temperature gets away from you,
1 before you start cooking. Sure, you
might not have the luxury of time on
your side, but it could save you multiple
uh-ohs as it gives you a chance to address
remove the pan from the heat and add a splash of water, tips Hann.
any problem areas before the heat is on.
Grab a pencil and write notes on the side,
like cup measurements instead of weights.
Pull out all the equipment and
3 ways to
meat your Chop, chop!
2 ingredients youll need before you
start cooking. If youre missing
something crucial, this is your opportunity
match If theres one thing every cook needs,
its a good chopping board. Invest the
to find an alternative, like using yoghurt
instead of sour cream or swapping in
Overcook your meat, $50 or so to buy a large, sturdy chopping zucchini instead of eggplant. Plus, It
erry time? This is the board that isnt going to move when you try to means youll have reminders sitting in
stuf you need to know cut on it, says Hann. It also gives you a lot front of you if any ingredients or steps
more real estate to work with, which usually are missed, says Hann.
1 WARM IT UP: Dont reduces prep time. Looking for extra Scan through the recipe to check
throw your meat straight
from the fridge into a hot
pan pull it out 15 minutes
beforehand to allow it come
cooking credit? Learning proper knife
skills will also save you loads of
time in the kitchen.
3 what you need to prep before you
start cooking you dont want to be
stuck peeling veggies while your onion is
sizzling! Then get stuck in and remember
to room temperature. to keep referring to the recipe as you go.
Cooking meat at room
temperature prevents any
chance of stewing and it The dos and donts of seasoning
cooks quicker, which means Because food without avour is just plain boring
the meat dries out less, DONT forget DO think beyond DONT use pre-
explains Hann. to check seasoning salt and pepper. made spice blends
2 GIVE IT ROOM: To before you serve. One of Seasoning is a fun way to add with llers. You might
get golden brown, tender the biggest mistakes people flavour to food, says Mingle think youre just adding a mix
meat (think chicken breast make is tasting their dish for Seasoning co-founder Emma of herbs and spices, but you
or stir-fry strips) with stacks the first time on the serving Evans (mingleseasoning.com). could be shaking in fillers,
of flavour, you need to give plate, says Hann. Its much Try coating meat, fish or veg oils, sugars and preservatives,
it some room while it cooks. easier to adjust a dressing or in spices such as paprika, chilli too, says Evans. Check the
Overcrowding the pan sauce when its in the pot. and sumac before cooking. label before you sprinkle.
means the meat will stew
rather than fry, leaving it
tough and bland. In a hurry?
Use two pans at once rather Carb station
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK

than cooking it all in one.
3 LET IT REST: We know
youre hungry, but if you
want your steak or roast to
taste as amaze as it looks,
allow it time to rest before
you serve. A good rule of
thumb for a steak is to let
it be for half the cooking
time. For a roast, between
10 and 20 minutes should
do the trick. Just enough
time to make gravy!
Never struggle with perfect rice and pasta again!
PASTA PERFECTION: Youve heard of al dente but what does it mean?
The Italian translation is to the tooth so it should be slightly firm, not mushy.
Try cooking pasta for 1-2 minutes less than the suggested time and finish it in
the sauce, tips Hann. Also, ensure you use plenty of water and your largest pot,
as lots of starch is released as the pasta cooks, which can give a gluggy result.
RICE JUST RIGHT: For perfect, flufy rice, Hann swears by the absorption
method. Bring 1 cup of rice and 2 cups of water to the boil, then turn the heat
down to low and whack on a tight-tting lid. Allow to simmer gently for 15
minutes, or until the water is absorbed and the rice is cooked. Still struggling?
Splash out a few dollars on an afordable rice cooker. Many restaurants use
a cheap rice cooker, so theres no shame in that! Hann laughs.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 93

EatFIT

Get the If youve got a blender, youve got (healthy) ice-cream

OP
Mango dream Avocado pistachio
SERVES 2 GF V SERVES 3-4 DF GF VG

Combine 1 cup natural yoghurt, 2 cups frozen mango and Soak 1 cup raw cashews in water overnight; drain then add to a
1 tsp vanilla extract in a blender and whizz until smooth. blender with 2 frozen bananas, cup maple syrup, cup coconut
Scoop into bowls for a soft-serve finish and sprinkle with milk and the flesh of 1 avocado. Blitz until smooth then stir in cup
toasted flaked coconut and berries to serve. chopped pistachios. Pour into a loaf tin and freeze for four hours.

Double choc Strawberry banana

SERVES 2 DF GF VG SERVES 3-4 GF V

Blend 2 frozen bananas and 1 tbs cacao powder until smooth. Blitz 1 frozen banana, 1 cup frozen strawberries (hulled
Taste and add 1 tsp honey or maple syrup, if desired. Stir through and chopped), 1 cup Greek yoghurt and a few fresh mint
1 tbs cacao nibs and serve immediately for a soft ice-cream, or leaves in a blender until smooth and serve, or for a firmer
transfer to a lined loaf tin and freeze for a firm dessert. ice-cream, pour the mixture into a loaf tin and freeze.

Watermelon coconut Mint choc chip

SERVES 3-4 DF GF V SERVES 2-3 DF GF VG
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK

Whiz 1 cups chopped watermelon, 1 can chilled coconut milk,
2 tbs honey and 1 tsp vanilla extract in a blender until smooth.
Pour into a lined loaf tin and freeze until firm, then break up the
hardened mixture and place back in the blender. Blitz again until
smooth and creamy, then chill for an hour or until ready to serve.
Blend 2 frozen bananas, cup frozen spinach, 2 tbs almond or
soy milk and 2 drops mint extract in a blender (a high-powered
blender is best for this recipe!). Stir through 1 tbs cacao nibs
or dark chocolate chips and serve, or pour the mixture into
a lined loaf tin and freeze for an hour or more.

94 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 MA
ALIAN DE
AUSTR

NED
OW

AUST
RAL I A N
Vegan Dairy Gluten Refined Sugar Australian Fructose Friendly 100%
Friendly Free Free Free Owned & Made (SWEETENED WITH RICE MALT SYRUP) Organic
 If you cant get to a
spa, let the spa come
to you! The team at
Gwinganna Lifestyle
Retreat share a few of
the nourishing recipes
on their in-house menu

Well and
GOOD
Breakfast polenta with mushroom pt and vegetables
SERVES 4 DF GF VG

VEGETABLES 1 garlic clove, chopped 2 To cook the polenta, bring the

1 small onion, diced cup sunflower seeds vegetable stock to the boil and add the
1 small carrot, diced 1 tbs extra-virgin olive oil polenta in a fine stream, stirring constantly,
150g sweet potato, diced 1 tbs Dijon mustard until thick and creamy. Cook for 10
2 tbs extra-virgin olive oil pinch sea salt and cracked black pepper minutes, adding more stock if needed.
1 small zucchini, diced 3 For the mushroom pt, saut the
red capsicum, diced PUMPKIN AND TOMATO SAUCE mushrooms, garlic and sunflower seeds
1 tsp each basil, oregano, rosemary, 1 cup jap pumpkin, peeled and diced with extra-virgin olive oil in a pan and cook
sage, tarragon and thyme, chopped 1 large tomato, quartered until the moisture has evaporated. Place
cup cooked lentils cup extra-virgin olive oil in a blender with the mustard, salt and
2 handfuls English spinach, chopped pinch sea salt and cracked black pepper pepper, and pure until smooth.
pinch sea salt and cracked black pepper 4 To make the pumpkin and tomato
1 Saut the onion, carrot and sweet sauce, place the diced pumpkin, tomato
POLENTA potato in a pan with oil for 5 minutes, and 1 tbs olive oil on a tray and bake for
4 cups vegetable stock adding a little of the stock (reserving 20 minutes. Remove and pure in a
1 cup polenta the rest to cook the polenta with). Add blender with the remaining olive oil
zucchini, capsicum and herbs, reduce and seasoning until smooth.
MUSHROOM PT the heat and continue to cook until the 5 Serve the polenta on a wooden board or
250g Swiss brown or button vegetables are soft. Fold through the large platter with the vegetables, pumpkin
mushrooms, sliced lentils and spinach. Adjust seasoning. sauce and mushroom pt on top.

96 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


Soul loaf
MAKES 1 LOAF (APPROX 12 SLICES)
240g almond meal
100g pecans, chopped
100g sultanas, currants
or raisins
tsp bicarb soda
1 tbs ground cinnamon
1 tsp nutmeg
1 tsp ground ginger
pinch of sea salt
1 apple, any variety,
cored and cut
into quarters
5 large eggs
110ml macadamia oil
1 tbs lemon juice or
apple cider vinegar
50g raw honey or
maple syrup
EatFIT
Prep like a boss
and freeze slices of
DF GF V
this loaf for later.
1 Preheat the oven to 160C
(140C fan-forced). Line a
loaf tin with baking paper.
2 Combine the almond meal,
nuts, fruit, bicarb soda and
spices in a bowl. Place the
apple, eggs, oil, lemon juice
and honey in a blender and
blitz until smooth.
3 Pour the apple mixture
over the dry mixture and stir
to combine. Pour the batter
into the prepared tin and
bake for 45-55 minutes.
4 Allow the loaf to rest for
5 minutes, then remove from
tin and place on a wire rack
to cool. Slice to serve.

Turmeric chicken with

coconut cream and
green beans
SERVES 4 DF GF

800g chicken thigh meat, coconut oil in a pan and

or thigh on the bone
2 tsp ground turmeric
3 tbs coconut oil
2 garlic cloves, sliced
1 medium onion, sliced
2 lemongrass stalks (white
part), nely sliced
1 piece fresh ginger, grated
1 long red chilli, sliced
1 tbs fresh turmeric, grated
large pinch of sea salt
4 kair lime leaves
cup chicken stock
PHOTOGRAPHY FRAN FLYNN/GWINGANNA LIFESTYLE RETREAT
add the chicken. Seal on
both sides for 2-3 minutes.
Remove chicken from the
pan and set aside.
2 Add the remaining oil to
the pan and saut the onion,
lemongrass, ginger, garlic,
chilli, grated turmeric and
a large pinch of salt. Saut
for 5 minutes, then add the
remaining ground turmeric
and kair lime leaves.
Deglaze the pan with chicken

Turmeric 400ml coconut cream stock, then add the coconut

can help lower 300g green beans, trimmed
Thai basil leaves, coriander
cholesterol,
or Vietnamese mint,
boost digestion to taste
and combat cup raw cashews, toasted
disease. and chopped, to garnish
1 Marinate the chicken in
1 tsp ground turmeric for
1-2 hours. Heat half the
cream. Bring to a boil, then
simmer and add the chicken.
3 Cook for 20 minutes,
turning the chicken halfway
through, then add the green
beans and cook for a further
3 minutes. Add herbs and
check seasoning. Serve in
bowls sprinkled with toasted
cashews and extra herbs.

ctor Sharon Kolkka shares her tricks for bringing

ss dire
Nutrition mission: Wellne
Gwingannas healthy food philosophy into your kitchen at womensfitness.com.au
womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 97
RESCUE
REMEDIES

If the festive season

has gifted you a hellish
morning-after, these
brekkie ingredients will
help you get through it
98
 EatFIT

HERES
YOUVE WOKEN UP WITH A POUNDING HEADACHE, A DRY CHEERS
MOUTH AND A CHURNING TUMMY. A hazy memory of cocktails, wine Fact: Prevention is better
and one cheeky tequila slammer for the road floats before your tired eyes. Oh yes, than cure. So, before you start
its the telltale symptoms of a hangover and you know exactly what to do: Drink all
the cofee and eat all the bacon until you feel better, right? Actually, wrong. You poppin bottles, eat a protein-rich
cant trust your food cravings right now, but you can trust our experts. Heres what meal (itll line your stomach,
to actually eat the next time a hangover (accidentally, of course) happens to you slowing down the absorption of
alcohol) and alternate every
drink with water to
EGGS MUESLI rehydrate.
Go for poachies or a scramble if Your bod wants the nourishment of
youre hitting up your local caf the wholegrains right now and a good-
morning after a big night. Why? If quality muesli will hit the spot. Itll help
you can stomach it, your sunny side to boost your blood sugar levels while
up order will help your system get also stabilising them, thanks to being
back to work sooner. Eggs are rich low-GI, says Reid. Wholegrains also WHAT NOT
in protein and contain a number of
amino acids, including cysteine.
contain B vitamins, which support the
liver, give you energy and are likely
TO EAT
Cysteine breaks down acetaldehyde, lacking after a heavy drinking sesh. Big , greasy
helping to reduce hangover symptoms, brekkies: Yes, we
explains WF dietitian Caitlin Reid. COCONUT know that heading to a
Acetaldehyde is a toxic by-product WATER caf for a dirty big fry-up or a stack
of alcohol breakdown, which if left to Your rst mission in Operation of pancakes with maple syrup is
build up in the liver causes symptoms Hangover Cure is to rehydrate and high on your agenda right now. But,
such as headaches and vomiting. in severe cases, plain H20 might not cut when youve overdone it on booze,
it. What you need is electrolytes, and your liver struggles to process
AVOCADO coconut water has plenty. When alcohol junk, leaving you weak and moody.
A good source of healthy fats and enters the bloodstream it causes the Sugary and fatty foods can cause
bre, avocado is a great option for pituitary gland to block the production unwanted weight gain and wont
your troubled tum and irritated liver. of vasopressin. This results in the provide a miracle cure, says Reid.
Its also a quality source of potassium, kidneys sending water to the bladder Theyll only add to your already
which is one of the minerals that instead of it being absorbed back into unbalanced blood sugar levels.
drinking can deplete. the body, and this leads to dehydration,
explains Reid. Fluid and electrolytes Copious caffeine:
SOURDOUGH will help with rehydrating the body. Cofee isnt a winner
TOAST either, despite what your
Alcohol messes with your livers ability BANANAS tired brain is telling you. When your
to metabolise sugar properly, which is Your fave post-workout treat is pretty body is already dehydrated (one of
why youll often feel weak and moody good post-party, too. Bananas are easy the major causes of those blergh
the day after a boozy session. Carbs to digest, so theyll give your churning hangover feels), adding another
will help, if you choose the right kind. tummy a time-out, and theyll deliver diuretic were looking at you,
Multigrain toast is a solid option. a shot of muscle-loving nutrients such double-shot latte will only make
Since these carbohydrates are slow- as potassium and magnesium (ideal the sitch worse. Too much cofee
releasing, the glucose will stay in your if youre feeling weak and shaky). will lead to more dehydration and
blood stream for longer, says dietitian make your hangover worse, says
Robbie Clark (thehealthclinic.com.au). YOGHURT Reid. One morning cofee is
Like eggs, yoghurt contains cysteine, to
WORDS PENNY CARROLL PHOTOGRAPHY THINKSTOCK

ne, just dont go overboard.

GREEN JUICE
Your brain might be saying cofee!
but your bod is denitely calling out
for old mate green juice. Fruit and
veg juice will provide uid for hydration
as well as vitamin C and B vitamins,
which are important for helping the
liver detoxify alcohol, tips Reid. Fruit
also contains the sugar fructose that
may help to clear the alcohol from
the body faster. Order up this sweet,
cleansing combo: cucumber, apple,
celery, kale and ginger.
help your body clear out the booze. Its
also a source of blood sugar-balancing
protein, calcium, healthy fats and friendly
bacteria, which may all need topping
up after a few too many bevvies.
GINGER TEA
If your hangover has left you with
the-room-is-still-spinning nausea, try
sipping on ginger tea its a champ at
settling an upset stomach. Sweeten your
tea with honey and the hit of fructose
will help you process the alcohol.
More alcohol: The
reason the old hair of
the dog strategy has
plenty of followers is because it
works. Kinda. But you shouldnt
do it. Confused? It will provide a
numbing efect, initially, explains
Clark. But all youre doing is
prolonging the inevitable, and
it will likely make your hangover
symptoms worse.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 99

EatFIT

BITcElub
The latest fun
foodie finds

HOME COOKIN
Sick of scrambling for dinner inspo? Sign
up to this meal delivery service and youll
get fresh ingredients and recipes delivered
to your doorstep. Marley Spoon dinner
boxes, from $55, marleyspoon.com.au

SIP THIS
Kick off your
morning with an
energising blend
of turmeric,
nutmeg , dandelion
root and cinnamon. Go pro
Thanks to its When it comes to the gut-loving powers of
anti-ageing and probiotic-rich yoghurt, fresh is best, so make
anti-inflammatory it yourself! Armed with this starter pack, youll
be able to craft your own creamy
benefits, this snacks with live cultures and
warming brew powdered milk (without the
Better bite will help support artificial
Satisfy your sweet tooth your skin, beat additives).
with these refined sugar-free EasiYo Starter
the bloat and up
bliss balls. Australian-made, Pack, $29.90,
vegetarian-friendly and your immunity. au.easiyo.com
packed in a nifty resealable Rooted by Healr,
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for the perfect afternoon
snack. Bounce Bites, $6.95,
healr.com.au TECH SUPPORT
au.bouncelifestyle.com
Up your culinary cred with this
multitasking gadget, which cooks
like an oven at microwave speed.
FUEL STOP
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

Make healthy pizzas in 10 minutes,

Cover all your bases with these body-loving pantry staples and serve up crispy sweet potato
fries in a flash. Whirlpool Crisp
N Grill Convection Microwave,
$499, thegoodguys.com.au

Protein Supplies Australia

Cocofrio Dairy and Go Natural Active WPI Fast Release High
Gluten Free Ice Cream Protein Bar in Super Berry Protein Powder, from
in Hazlenut, from $5.50, and Choc Aa, $2.49 each, $44.95, proteinsupplies
cocofrio.com.au gonatural.com.au australia.com.au

100 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 WO M E N S F IT N E S S promotion
HOW DO YOU PROCESS
C ARBS?
THE TEST
A form of genetic profiling, the
Fitgenes Carb Choice test uses a
swab of your cheek cells to assess
your levels of the AMY1 gene
(a gene that produces the carb-
processing enzyme, amylase),
to determine how well your bod
metabolises carbohydrates.
H OW DO E S
IT WO R K ?
By analysing the amount of
amylase in your saliva, the Carb
Choice test can determine if
your bodys able to break down
starch efectively (as in, you dont
get digestive troubles every time
you nosh on sweet potato chips),
or if your tums crying out for
low-carb, bre-rich foods. The
lower your AMY1 score, the
harder your bod has to work to
digest starch (which can signal
gut issues), while a higher score
indicates youre better able to deal
with carbs (but may encounter
dental woes thanks to high levels
of amylase in your saliva).
W H O S IT FO R ?
If youre struggling to shift weight,
sufer from food sensitivities or
want a closer look at your obesity
and diabetes risk, the Carb
Choice test can help point you in
the right direction. Just starting
out on your wellness journey?
Thanks to its personalised health
advice, the test will have you on
the right path from the get-go.
carbchoice.com.au
WE TRIED IT!
Ive been on Operation: Bikini
Shred, so Ive been sticking to
a low-carb, high-protein diet.
While the low-carb thing wasnt
too tough when I was munching
on salmon and chicken at lunch,
Ive recently gone vego, so my
carb intakes doubled. I started to
panic Id undo all my hard work,
but according to my Carb Choice
results, I dont have to worry.
With a score of seven, my bods
able to process carbs without too
much strain on my digestive
system, and Im also less prone to
obesity (phew). My Fitgenes
practitioner, Miles Browning,
recommended I stick with plant-
and grain-based carbs such as
black beans, and also noted Id
fare better with a HIIT sesh two
hours before a carb-heavy meal,
since this increases the amount of
amylase in my mouth. Because
my amylase levels are super low
40 minutes after I wake up,
Browning suggested I swap my
oats for a protein-rich brekkie to
avoid bloating. All in all, it was
good to see my new diet wont
derail my #bikinigoals, and even
better to know when I should be
eating my carbs. Jaymie, WF
beauty and features writer
Get Confused about heal
good food is
L
:

Broccoli soup
SERVES 1 GENEROUSLY GF V

1 cup water
1 cup corned beef stock
or vegetable stock
1 head (about 220g) broccoli
pepper, to taste
1 heaped tsp soft blue cheese

1 Combine the water and stock

in a large saucepan over medium
heat and bring to the boil.
2 Meanwhile, wash, trim and chop
the broccoli, including the stalk.
Add the broccoli to the boiling
water and cook, uncovered,
until the broccoli softens.
3 Pure the soup with a hand-held
blender (or remove from the heat,
allow to cool a little and pure in
a blender, in batches if necessary).
4 Adjust the seasoning by adding
pepper you shouldnt need to
add salt. Ladle into a bowl, top
with the blue cheese and serve.

102 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 EatFIT

Zucchini, pumpkin and feta pie

SERVES 8-10 V

2 sweetcorn cobs 1 cup self-raising flour Gently mix through the cheeses and
2 zucchini, grated 5 eggs our. In a separate bowl, whisk the eggs.
1 carrot, grated salt and pepper, to taste 3 Pour the eggs into the vegetable mixture,
100g pumpkin, peeled and cut stirring thoroughly until everything is
into 5mm cubes or grated 1 Preheat the oven to 180C (160C coated. Season well with salt and pepper.
capsicum, seeded and diced fan-forced) and grease a 27cm x 18cm 4 Pour the mixture into the prepared
handful fresh herbs, washed baking dish or 24cm round pie dish. baking dish, smooth the top with a spatula
and chopped 2 Slice the corn kernels of the cobs and and bake for 50-60 minutes or until a
1 cups tasty cheese, grated place in a large bowl. Add the zucchini, skewer inserted in the centre comes out
200g feta, chopped carrot, pumpkin, capsicum and herbs. clean. Serve with a side salad.

ers?
Got leftov eat
reh
Freez e and eal.
m
for an easy

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 103

 ick en
mak e your own ch
Keep the bones to s
U se imm ed iately or store the carcas
stock. days.
e fridge for three
in a container in th

Pot roast chook

SERVES 6-8

1 small lemon, scrubbed SAUCE (OPTIONAL) olive oil over it. Season with salt and
1 x 2kg chicken 50g butter, softened a little pepper. Put the lid on the dish
3 onions, cut into large chunks 50g plain our and cook in the oven for 1 hour.
3 large carrots, cut into 1 cup chicken roasting juices 4 Remove the lid and stir the veggies.
large chunks Leave the lid of and roast for 40 minutes
PHOTOGRAPHY ROB PALMER

3 potatoes, cut into large chunks 1 Preheat the oven to 200C (180C or until the chicken is browned.
2 bay leaves fan-forced). 5 To make the sauce, use a fork to mix the
2-3 thyme sprigs 2 Push the whole lemon into the cavity of butter and our together in a small bowl to
1 cup white wine the chicken. Sit the chook in a casserole dish make a smooth (peanut butter-like) paste.
1 cup water and arrange the veggies and herbs around it. Add the roasting juices a little at a time, then
30g butter, softened, 3 Pour the wine and water over the chicken, stir until you have a pourable white sauce.
or 2 tbs olive oil then mash the butter on top of the chook 6 Carve the chicken and serve with the
2 tsp salt pepper, to taste with the back of a spoon or just pour the vegetables and the sauce on the side.

104 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 EatFIT

Tomato pie CUT THE CRAP

SERVES 6-8 David Gillespie, author of
5 ripe (or over-ripe) tomatoes, diced 1 Preheat the oven to 200C (180C fan- The Eat Real Food Cookbook,
1-2 slices day-old bread, cut forced) and butter a large baking dish. gives it to us straight
into crouton-sized cubes 2 Combine the diced tomatoes, bread
handful of fresh chopped herbs cubes, herbs, onion and bacon in a large What does real food mean?
(such as parsley, garlic chives bowl. Season well with salt and pepper, Real food is made from ingredients
and oregano) then mix thoroughly. you could buy at a 19th century grocery
1 large onion, diced 3 Pour the tomato mixture into the store (like bread, flour and butter). It
1-2 rashers bacon, diced (optional) prepared dish. Scatter the grated includes whole ingredients (like fruit,
salt and pepper, to taste cheese over the top. eggs, milk and meat). It does not
- cup tasty cheese or Parmesan 4 Bake for 35-40 minutes or until include dolphin sweat or yaks blood
cheese, grated golden brown on top. or any other fandangled superfood.
How do you dene fake food?
Most things in boxes or packets. If you
couldnt buy the ingredients yourself
(all of them yes, even the butylated
Leave out the hydroxytoluene), its fake food.
bacon
for a simple ve Your book puts sugar and
g o dish.
seed oils in the ring line
why are these the bad guys?
The fructose in sugar rots our teeth,
irritates our bowel, destroys our liver,
pancreas, kidneys and heart and makes
us fat. The omega-6 fats in seed oils
increase our chances of getting cancer
and a range of neuro-degenerative
diseases (such as multiple sclerosis
and Parkinsons disease).
Whats your game plan for
avoiding fake foods when
shopping and eating out?
When shopping, stick to the perimeter
of the supermarket and buy ingredients
rather than packaged food-like
substances. When eating out, avoid
things that taste sweet (largely sauces,
drinks and desserts) and anything
deep fried unless you know what it
was fried in (olive oil, coconut oil or
animal fats are the best choices).
Whats the best piece of healthy
eating advice you can give?
The single biggest tip is learn how
to shop for ingredients and how to
turn those ingredients into food with
minimum efort and cost. Thats what
my book is about. Its less a cookbook
and more a manual on how to live
healthily without processed food
cheaply and easily.

For more ways to

keep it real, pick
up a copy of The
Eat Real Food
Cookbook by
David Gillespie
(Pan Macmillan,
$39.99).

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 105

 Natural Sourdough

Eat like an athlete

Endorsed by the FODMAP
Friendly Food Program,
registered around the world
Low FODMAP diet is most
effective for managing
IBS symptoms
Sprouted Grains fermented
with our 36 hour
traditional sour dough

FODM
FriendA P
Breadlsy

th confidence
Eat wi alpinebreads.com.au
 LookFIT

SUMMER
LOVIN
The flip-flops are out, the tights
are gone and you havent worn
a jumper in weeks. Summer has
finally arrived, friends. But heres
the thing: Sometimes in the flurry
of Golden Gaytimes and pool
parties, we forget to take care of
our skin. Arm yourself with these
warm weather essentials, though,
and youll have all bases covered.
1 LIPS Dont let hot winds
and salt water dry out your pout.
Instead, coat your smacker in
the soothing Rohr Remedy
Gumbi Gumbi Lip Balm, $16.
2 FACE Jurlique Sun Lotion
SPF 30+, $30, will deliver a hit of
antioxidants and UV protection.
3 BODY Get your pins Insta-
ready with Eco by Sonya Driver
Pink Himalayan Salt Scrub,
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

$34.95. Apply it just before your

faux tan for an even finish or to
combat dry, scaly skin.
FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

107
 DOES
BYRON
POWERED BY

Bohemian
SUMMER
Let your free spirit loose this beach season
with boho vibes on the sand

108
 LookFIT
Tigerlily bikini top, $149.95, and bottoms,
$149.95; Billabong dress, $89.99;
Sportsgirl necklace, $29.95, pendant (tied
onto bracelet), $29.95, and coin necklace
(worn around wrist), $29.95; Odisya white
bracelet, from $30, and coloured beaded
bracelets (worn in hair), from $30; Tree of
Life arm cuf, $29, silver cuf, $49, ring, $15,
and anklet, $20; Lovisa earrings, $29.95,
all jewellery worn throughout.
OPPOSITE: Cotton On Body bikini
top, $29.95; Billabong top, $59.99, and
bikini bottoms, $49.99.

109
 Cotton On Body bikini top, $29.95,
and bottoms, $29.95; Billabong hat,
$25.99, and towel, $89.99.
OPPOSITE: Billabong one-piece,
$119.95; Ray-Ban sunglasses, $270.

110
111
 Billabong wrap bralette,
$49.99, and pants, $79.99;
Sportsgirl sunglasses, $29.95.
OPPOSITE: Billabong top,
$79.99, and bikini bottoms, $49.99.

112
113
114
 Hansen & Gretel top, $199;
Billabong bikini bottoms, $49.99.
OPPOSITE: Billabong top,
$59.99; Bec & Bridge bikini bottoms
(part of set), $150; Supr sunglasses,
$15; Basil Bangs umbrella, $299.
FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

Photography Dave Wheeler Styling Jess Pecoraro Hair and make-up Katie Angus/DLM using MAC Model Elyse/22 MGMT 115
ZERO-EFFORT
HAIR
Simple styling hacks to keep your mane looking #awless
 LookFIT

THINK THE ONLY WAY UNDER COVER

TO SCORE A-LIST TRESSES Camouflage your roots in one, two, three
is with five hair stylists, three light-up ZIGZAG YOUR PART Centre parts make regrowth stick out, so

phone cases and a drawer full of
expensive products? Girl, unless
your last names Kardashian, aint
nobody got time for that. Instead,
get your mane looking glam using
these minimum-efort, maximum-
do as the experts do and zigzag that baby. This disguises regrowth
until you can get back in your colourists chair, says Anthony Nader,
stylist and founder of RAW salon. Once youve nailed the part, Neil
Cleminson, technical and creative director for Bhave, suggests you
freshen up your roots with a dusting of Bhave Gunpowder, $29.95.
COLOUR IT IN No, not with a Sharpie invest in a coloured dry

impact tricks and save your energy shampoo, tips Nader. If youre a dark-haired beauty, Cleminson says
for something a little more pressing to temporarily conceal your roots with a brown or black mascara.
(like re-watching the entire rst ACCESSORISE, ACCESSORISE A cute headband, bandana or

season of Stranger Things). head scarf is a quick way to disguise any regrowth, tips Cleminson.

CUTTING EDGE
BRUSH-FREE BLOW-DRY To streamline your morning routine,
Attention: Finger-drying is a thing and its a lazy girls dream come ask your hairdresser for a low-
true. Work a golf ball-sized amount of volumising mousse, such as maintenance style next time you
Loral Professionnel Tecni.Art Full Volume Extra Mousse, $31,
through damp hair, ip your head upside down and blast the roots
swing by the salon. According to
and ends with a hair dryer. Once your tresses are almost dry, ip your Cleminson, Bobs and lobs are always
head upright and use your ngers to create a part. Partial to a soft good go-to cuts as they weigh your
wave? Twist the front sections of your hair and blast them on high hair down nicely, meaning you wont
heat, then keep your tresses in place with hairspray or texturising dry have to fight as hard against flicks
shampoo, like Batiste Heavenly Volume Dry Shampoo, $12.99. and frizz. If youve got curly hair or
cant operate heavy machinery
(*cough* a hairdryer), forgo your
STYLE UPGRADE dreams of edgy fringes. Bangs can
Follow these basic hair tricks OH, be high-maintenance, especially for
for a non-basic ponytail
BRAID IT Take a section of hair from
B E H AV E ! girls with curls, Cleminson adds.
If you have coarse For those with thicker strands,
just above your ear, braid it back towards hair
your ponytail and secure with an elastic. that gets out of cont Nader says to make friends with
rol,
GO SIDE ON If youd usually make a rinse your strands in layers. Your locks will be lighter,
beeline for a centre part, try sweeping it cool easier to look after and practically
water as this closes
to the side before tying your hair back. the style themselves! If you walk on the
HIDE YOUR HAIRBAND Once cuticle and creates
finer side of life, though, consider
your ponys secured, grab a section of incredible shine, opting for a blunt cut. Itll create
hair from the bottom layer and wrap
it around the base. Lock it in with a
says Nader. the illusion of thickness and you
bobby pin and youre good to go. wont need as many prods.

DOUBLE DUTY
Take the elbow grease out of Insta-worthy hair with these multitasking prods

Krastase LIncroyable
Blowdry, $40
Its a styling cream. No,
its an anti-frizz cream.
Wait maybe its a heat
protectant spray. You
know what? Its all three!
Klorane Mango
Oil Nourishing &
Repairing, $19.95
Spritz your tresses with
this mist for protection
from UV damage, salt
water and chlorine.
Joico K-Pak Color
Therapy Luster Lock
Treatment, $29.95
Get strong and glossy
strands with this blend
of peptides, hydrating
oils and silk extracts.
Moroccanoil Percy & Reed
Luminous Hairspray Perfectly Perfecting
Extra Strong, $37.95 Wonder Balm, $38
Infused with argan oil to Work this nourishing
ght frizz, this hairspray balm into damp hair to
will secure your style smooth y-aways, boost
sans the sticky build-up. shine and add softness.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 117

 #IWOKEUPLIKETHIS
Get pretty in a flash with
these overnight hacks

YOU WANT
VOLUME
Step one: Pull your locks into
a topknot before jumping
into bed. Step two: Um, sleep.
Come morning, simply untie
your hair, spray it with a bit of
dry shampoo and voil!
Instant va-va-voom.

YOU WANT
LESS FRIZZ
This may sound somewhat
crazy, but blow-dry your
hair before hitting that silk
pillowcase. It works! And it
gives you more snooze time,
says Nader. Well, you heard
the pro invest in a silk
pillowcase, stat.

YOU WANT
WAVES
Working with damp (not
soaking) tresses, tie your
hair into two braids or plaits.
The tighter the braids, the
more intense the curl, so keep
things loose and youll wake
up to soft, beachy waves. For
a more textured curl, spritz
your hair with a little salt
spray before braiding.

YOU WANT
TAMER STRANDS
Curly-haired babes, listen
up: After youve applied F R IZ Z
a styling cream but before
you dry your mane, pile your
PAT RO L
ay
locks on top of your head Spray some hairspr
and wrap them in a microfibre on an old brush or
e
towel. This will soak up the toothbrush and glid
moisture without creating it over your hair to
frizz and keep curls defined, calm fly-aways.
explains Cleminson.

118 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 LookFIT
PUMP IT
Feel short-changed every time you see NIGHT SHIFT
Candice Swanepoels bouncy mane? Prods that work while you snooze
Take the no-fuss route to Volume City.
Depending on your hair type, Nader
says short layers are a foolproof way
to add body to lifeless locks. Ask your
stylist to add a few short layers around
Sachajuan Over Night Hair Repair, $57
the crown area, he advises. If your hair
is naturally limp, Cleminson suggests
using prods specifically designed to
create volume, like Redken High
Rise Volume Lifting
Pantene Night Miracle Essence
Shampoo and Leave On Treatment, $9.99
Conditioner, $26.95
each, but go easy on
the conditioner. Apply
it to the mid-lengths
only to avoid weighing This Works Sleep Plus Hair Elixir, $54
down your hair.

30-SECOND UP-DO
Take your hair from blah to how-you-doin in less than a minute

1 2 3
Split your Pretend your Twist the
hair into two tresses are remaining hair
sections and shoe laces around your
hold them with your and gently tie them knot and secure
sts at ear level. in a single knot. with bobby pins.

BEAT A BAD- CURL POWER

HAIR DAY Heading to the oice after a sweaty
When you havent got time gym sesh? Weve got just the thing.
to wash your hair and start After working in your dry shampoo,
over, follow Cleminsons ip your head upside down, secure
advice and slightly dampen your locks in a high pony then grab
your locks, spritz them with a curling wand. Divide your hair into
a beach spray, like Ouai four to six sections (depending on
Wave Spray, $40, scrunch the thickness of your locks), then
with your hands and allow wrap each section around the wand.
your strands to air dry. This Once youve curled the pony, undo
adds texture and volume the elastic, run your ngers through
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

for a natural, unstructured your tresses and youre done.

look, explains Cleminson.

DOWN AND DIRTY

Skip the lather and rinse with these no-nonsense tips
SLEEP ON IT If you know your fourth-day hair just wont cut it in the am (but

you still wanna max your beauty sleep), douse your locks in dry shampoo before you
catch some zzzs. Itll soak up oil while you snooze and create some serious texture.
TAKE A SHORTCUT Got a greasy fringe? Front layers looking a little limp?

Apply a teeny amount of shampoo to your trouble spots (keeping the rest of your
hair dry), then rinse of in the bathroom sink and blast with the hairdryer.
MAKE WAVES For a quick tszuj, grab a curling wand or round straightener

and curl the front sections of your hair. Throw in a couple of waves at the back
if you feel like going the extra mile (or minute).

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 119

SIGNATURE
scent
Wearing the same perfume as everyone else? Thats so basic.
Learn the art of layering fragrances for a scent thats yours alone
THINK OF FRAGRANCE
LAYERING AS STYLING FOR
YOUR SENSES: Its about mixing and
matching your go-to scents for a take on
perfume thats all your own. Combining
your two fave fumes sounds good in
theory, but in practice its a whole other
(smelly) story. Most perfumes contain
complex combinations of scents (they
might be fruity and floral but a little
aquatic, too), so pairing them with a
fragrance thats just as complex can
overload your senses. Another way to
describe layering diferent fragrances
together is weaving your fragrances,
explains Mary Hayward, national training
manager for perfume distributor Coty,
meaning your scents should complement,
not compete with one another.
If youre a newbie perfumer, stick to
single-note fragrances or perfumes from
the same family until youre more condent
(and not so tempted to overdo it). Layering
a scent that mimics the smell of a single
ower over something universal like vanilla,
for example, is a simple (but delicious) mix
that wont place too much strain on your
olfactory system. Hayward also notes that
fragrances created by the same perfumer
often work well together, because, They
have consistent values of style and quality,
and often a note that is the identifying
ingredient of the brand.
While there are certain steps you can
take to avoid a dodgy combo, perfumes
are personal and hella subjective, which
basically means you can do what you want,
as long as it smells good to you. If a simple
blend of one or two notes just isnt cutting
it, go ahead and blend your families.
120 womensfitness.com.au
Perfume families, that is. According
to Hayward, woody fragrances (think
leather, moss, vetiver or sandalwood)
and orals (jasmine, rose, geranium or
peony) make for a super-elegant spritz,
as do aromatic greens (such as grass,
leaves or green tea) and citrus, fruity
notes. Dont be afraid to borrow from
your BFs collection, either. Spritz yourself
with his cologne, then layer a more
feminine, oral-based perfume on top
for a playful scent with added grit.
Greener fragrance notes can seem
quite sharp when blended with richer
spices and resins, so experimenting rst
is the key, tips Hayward. Prior to layering
your scent directly onto the skin, trial your
combinations on a cotton pad or even
on a tissue. Oh, and if youre combining
deep, rich scents with more refreshing
perfumes, apply the heavy scent rst so
you dont saturate the lighter fragrance.
Not sure where to start? Try our
winning combos on the opposite page
SNEAK
IT IN
Got sensitive skin?
Spritz
a cotton pad with yo
ur
favourite perfumes
and stash
it in the pockets of
your
clothes or under yo
ur
bra strap.
womensfitnessaustralia @womensfitnessmag
EXTENDED
STAY
Help your fragrance
go the distance
WELCOME THE HEAT
Perfumes difuse more easily
when applied to warm skin, so
mist yourself in your chosen
aromas post-shower.
DOUBLE UP
They dont sell those
matching body washes and
lotions for any old reason, guys.
According to Hayward, using
perfumed body products can
signicantly increase the life
of your fragrance.
COVER ALL BASES
Instead of spot-spraying your
fragrance on the neck or wrist,
mist it across the front and back
of your body prior to dressing,
says Hayward. Spritz your hair,
too. Hair, like the skin, will
retain the scent and gently
release throughout the day.
@womensfitnessau
 LookFIT

Day and night Gender fluid

Crisp greens and creamy vanilla musk Sweet apple blossoms and smoky citrus
Balenciaga B. Balenciaga Skin EDP 30ml, $100 + Givenchy Marc Jacobs Daisy Blush Eau So Fresh EDT 75ml, $99
Dahlia Divin Le Nectar De Parfum EDP 75ml, $172 + Acqua Di Parma Colonia Eau de Cologne 100ml, $180
WORDS JAYMIE HOOPER PHOTOGRAPHY TRENT VAN DER JAGT

FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

STYLING NATALIE PRESTON; JAYMIE HOOPER

Surf and turf Sugar and spice

Fruity top notes and aquatic, grassy scents Sweet, musky florals and oriental woods
Chlo Fleur de Parfum EDP 30ml, $90 Aerin Tangier Vanille EDP 50ml, $175
+ Tocca Emelia EDP 30ml, $100 + Aerin Evening Rose EDP 50ml, $175

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 121

 &Here jump
mos er, on
ic
At $ 69.9 e Ic
5 , fr o m Th
Lig htweig ht with mesh
lining , this is perfect for
running errands or a 10K.
Scotch &
Sod
a

2 4 .9 5
j ac
ke
t, $
19

s, $
9.9
5,

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fr om

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Th

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co
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$3
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to
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16 0
s, $
oe
a sh
m
Pu
Co t
ton
On
B od
y le
ggi
ngs
, $3
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Go for gold Am
in the gym e ri
ca
nA
(and the style
pp

stakes) with
are

sh
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or
metallic ts,
$58
details

122
 LookFIT

A m e ric a n A
pp
ar

DONT
el
ha
t, $
50
Co
t to
nO
nB SWEAT,
Get the party vibes in your activewear, too
od
ys
ho
r ts
,$
19
.9 5

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os t s h oes
,$
c
La

1
49
.9
5

Rose gold sneaks add a

little shine to your step.

s h ir t, $
p T-
Ga
39
.9 5

M
N
G
ja c
ke
t, $ 16
9.95 ,
fro
m The Ico
nic
FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU
PHOTOGRAPHY TRENT VAN DER JAGT

Dress it
STYLING JESS PECORARO

down for day

with black
tig hts and a
hig h pony.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 123

LookFIT
CALL OF BEAUT Y
How do you
HIDE A
HANGOVER?
WFs Jaymie Hooper trials the beauty
tricks meant to mask the morning after
MY MOUTH FELT DRIER THAN
THE SURFACE OF THE SUN, my head
was pounding like Id just been asked to do
maths and my stomach felt like it wanted
to initiate its self-eject protocol. Want to
know why? If you guessed, She had a
raging hangover, please make your way
past Go, collect $200 and pick me up a
packet of Advil while youre there.
Just kidding there isnt any money
and I dont need any ibuprofen. Well, not
anymore, but last weekend Id have been
eternally grateful. You see, after my squad
and I accidentally polished of a bottle (or
two) of ros on Friday night, I woke up
feeling (and looking) like an extra from The
Walking Dead. Usually Id cocoon myself in
a blanket of self-pity for as long as possible,
but I had an early hair appointment and
needed to look semi-decent, so I crawled
out of bed and decided to deploy all those
hangover beauty tricks Id seen on Pinterest.
After inspecting my face in the mirror,
I realised it was hella pufy, so I trialled the
ice-cold facial rst. Whats that? Well, you
ll your basin with cold water, add a few
ice-cubes, then dunk your face in for a few
seconds. Easy! Legend has it the cold water
shrinks your blood vessels, which reduces
Polish your kisser with this homemade scrub
2 tbs brown sugar tsp coconut oil, melted
124 womensfitness.com.au
swelling, and despite the
fact it was uncomfortably
chilly, I denitely noticed
a diference. Thanks to
my under-eye bags, I still looked like a hay
fever suferer in the middle of a sunower
eld, so I made my way to the kitchen for
hangover beauty hack number two: the old
cucumber-slices-on-your-peepers routine.
Okay, Ill just come right out and say it:
Cucumbers are for eating, not for wearing.
Yeah, I know theyre super-hydrating and
all that, but they feel slimy and they slide
of two things someone of newfound
sobriety doesnt want to deal with. I gave
up on the cucumbers after a minute, but
I knew a cold spoon could double as a
speedy de-pufer, so I stashed two in the
freezer before pressing them along my
orbital bones. Ah, now that felt nice. A
peek in the mirror told me the bags had
nally begun to deate, but thats when I
noticed how rubbish my skin was looking.
Since Id chosen wine over water the
night before, my complexion was kicking
up a stink with dry spots and dullness. I
tried to make amends with a lightweight
serum packed with hyaluronic acid. Next,
I smoothed some jojoba oil over my face
DIY LIP SCRUB
tsp honey
womensfitnessaustralia @womensfitnessmag
because it regulates oil ow and feels like a
silky cloud. I gured a hit of ceramides, fatty
acids and shea butter wouldnt go astray, so
I nished with a thick layer of moisturiser
and a dollop of BB cream. While I did feel
greasier than the hash browns I was craving,
it was better than crusty vampire skin.
By 8am I was feeling halfway to human,
but I had one last trick: Lipstick. Because,
really, who looks at a girl rocking a peachy
nude pout and wonders if she ate her oats
out of a cofee mug because she was too
weak to operate the dishwasher? Thats
right, nobody, so I coated my lips with
Charlotte Tilbury Hot Lips in Kate Nude,
$48, and walked out of the house feeling
ready to re-enter society. Five minutes
later, I was back inside scrambling towards
the bathroom. Turns out my stomach did
want to hit that self-eject button.
Head to womensfitness.com.au to
PHOTOGRAPHY TRENT VAN DER JAGT; THINKSTOCK
view Jaymies how-to beauty videos.
FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU
A sweet,
moisturising
scrub to banish
flaky lips. Apply
before your
lipstick to up its
tsp cinnamon staying power.
@womensfitnessau
Limited edition

the ultimate body

gift pack

multiCleanse total body & hand wash

B-juvenate vitamin b body Lotion
japanese konjac sponge

LookFIT

Beauty
LOOT
The prettif ying products w
orth your coin!

Get glowing
Swirl a flufy make-up
brush through the marble-
baked CoverGirl TruBlend
Bronzer, $16.95, then
sweep it across your
temples, cheekbones and
jawline to sculpt a warm,
radiant, sun-kissed base.

Summer nights
Nail your bedtime beauty with these after-hours prods

Shade shifter
Glide Givenchy Rouge Interdit Vinyl
Color Enhancing Lipstick in Noir
BRIGHT EYES COMPLEXION FIX BODY SOOTHER Rvlateur, $47, over your pout and
Dermalogica The Beauty Chef In-Salt Mint & itll change colour depending on the pH
Age Reversal Eye Dream Repair
air Cellular Lavender
Laven Bath Soak,
Complex, $94.50 Serum, $69.95 from $10 of your lips. Whether its mauve or plum,
itll give your pucker serious shine.

Cover up CHECKING IN
Protect your skin from harsh All about You might have grown them all
WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

UV rays with the Neutrogena on your own, but its time to get
Ultra Sheer Fluid that base better acquainted with your boobs.
FOR STOCKISTS, SEE WOMENSFITNESS.COM.AU

If your make-up is slipping Nab yourself the QV

Facial Sunscreen Self Check Breast
as soon as you step outside,
SPF 50, $19.99. prep your skin with Avon Cream, $8.15, and
Its lightweight, Luxe Fabulous Finish follow the instructions
for a DIY exam. Youll
so you wont get Primer, $35, rst. Infused
with a potent skin-saving score softer skin, be
that greasy, sticky one step ahead of
serum, itll absorb excess
feeling, and its oil, smooth ne lines, breast cancer and help
oil-free so it wont bump up your glow and raise funds for the
clog your pores. ght premature ageing. McGrath Foundation.
Thats what we call
Win-win! a wonder prod.

126 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 TravelFIT

GOOD
NEIGHBOURS
Got a serious case of wanderlust but not sure
where to go? The answer might be closer than
you think. According to Tourism Research
Australia, more Aussies are flocking to our
geographical buddy, New Zealand, than ever
before which means they must be onto
a good thing, right? Right. Complete with
jaw-dropping natural wonders, delish food and,
um, the home of The Lord of the Rings, NZ is
defs worth a stamp in your passport. Add one
(or all) of these spots to your itinerary, stat.
1 QUEENSTOWN If you consider yourself
an adrenaline junkie, make a beeline for NZs
adventure capital, strap on your bungee and
take the 43m plunge (eek!) of the historic
Kawarau Bridge. bungy.co.nz
2 CHRISTCHURCH Take a drive from this
South Island city to the Canterbury ski slopes
and see those postcard-perfect mountains IRL.
WORDS NATASHA CORNER PHOTOGRAPHY GETTY IMAGES

Once youve carved up the powder, slide over

to Hanmer Springs for a soak in a muscle-
loving sulphur pool. hanmersprings.co.nz
3 RUAPEHU Dust of those hiking boots
and set your sights on the Tongariro Alpine
Crossing. Spanning 19.4km and dotted with
active volcanic craters and emerald lakes,
this stunning single-day trek is one for the
bucket list. tongariroguidedwalks.nz

129
 ULTIMATE SPA SPECIAL

DESTINATION
relaxation
In need of serious R&R? Pencil one of these holiday treats into your 2017 calendar

IF 2016 HAS TAKEN IT OUT OF YOU (HELLO, EVERYONE!), then you need
to leave the action-packed adventures to the heroes and consider this your licence to chill.
Take a nourishing break filled with plenty of indulgence, pampering and general wellbeing
at one (or more!) of these amazing spa breaks. From water experiences to Ayurvedic
immersions, there are more ways to treat your mind and body than there are oceans

130

THE ENERGISING
GETAWAY
Kata Rocks, Thailand
The lowdown: Set on the Andaman
coastline in Phuket, Kata Rocks is an idyllic
(and super-luxe) retreat thats all about
your wellness. Set up base in a beautiful
hillside villa and if you can tear yourself
away from your private pool with sea
views, youll love soaking up the sunset
at the resorts waterfront bar.
Spa time: This incredible tropical setting
is home to the Infinite Luxury Spa, and with
a name like that, you know youre in for a
truly indulgent time. With a traditionally
Thai take on treatments, this is the place
to recharge your body with muscle-
soothing massages. Book into the three
or five-day Energy Retreat and youll be
treated to a full program of revitalising
massages (using Kundalini energy flow
and traditional bamboo techniques) along
with a daily juice feast. Want to pick
and choose? Go for a chakra balancing
treatment or slip into the spas energy pod.
On the menu: What could be more
restorative than a fresh, healthy meal
in a beautiful location? Max out those
incredible sunsets over the sea with
a Thai experience for two (a range of
salads, curries, grilled skewers and soups)
at Kata Rocks restaurant. For more
quality me time, you can opt for in-villa
dining or a private chef barbecue.
Get active: Of course, theres a high-tech
gym to make the most of here, but if youd
rather keep your movement low-key, roll
up for the resorts range of yoga classes
or explore the area with a snorkelling or
kayaking adventure. katarocks.com
womensfitness.com.au
THE GOLF-INSPIRED RETREAT
The Grove, UK
The lowdown: Nestled in 300 acres
of Hertfordshire countryside (where
Pride & Prejudice is set, FYI), The
Grove dishes up an elegant English
getaway. The best way to see the
grounds is with a few rounds on its
championship golf course (it hosted
the 2016 British Masters), but if
golfing isnt your cup of (ahem)
tee you can hire a bike, take a dip in
the outdoor pool, hit up the tennis
courts and croquet lawn or sweat it
out at the fitness centre. Or, simply
book into one of the plush mansion
bedrooms and make the most of
the freestanding bathtub with
views of that pristine green.
Spa time: If you only try one
treatment at The Groves sumptuous
Sequoia spa, make it the Quirogolf
massage, which uses golf balls to roll
over your body for deep muscle
release. Later, you can relax in the
womensfitnessaustralia @womensfitnessmag
TravelFIT
swimming pools (housed in a chic
barn, natch), jacuzzi, steam room and
saunas, or take a dip in a vitality pool
with hydrotherapy jets. While away
the rest of your day in the women-only
relaxation room, kitted out with beds,
blankets and herbal teas.
On the menu: The fine-dining
restaurant Colettes is where youll
find fresh and innovative dishes such
as halibut with nut crust, mushroom
and parsley root. After something
more casual? The Stables restaurant
and bar serves up classic British
gastropub-style food. Or, you can
order a fancy afternoon tea in the
historic Mansion Lounges.
Get active: Whether youre a golf
newbie or an old hand, book in for
a private class with a PGA golf
professional. Theyll have your putting
skills up to scratch in as little as
30 minutes! thegrove.co.uk
@womensfitnessau 131
THE ANTI-AGEING
EXPERIENCE
Vilalara Longevity
Thalassa Resort &
Medical Spa, Portugal
The lowdown: Reckon you could use a
refresher on how to live #health? At this
super spa in the Algarve, youll get a
taste of how to improve your wellbeing
and, more importantly, how to integrate
it into your lifestyle. The resort specialises
in anti-ageing, with a goal of preventing
disease, so you can choose from a menu
of programs including wellness, fitness,
anti-ageing, mindfulness and holistic
rebalance, or craft your own experience.
The surroundings are lush, with gardens
leading to a turquoise beach. Theres a
fitness centre, 20 treatment rooms, three
pools and several (yep!) tennis courts.
Spa time: Sidestep the usual massages
this spa takes wellness super seriously,
so make the most of their expertise in
osteotherapy, acupuncture, lymphatic
drainage, energy healing and seaweed
therapy. The spa itself includes two
seawater dynamic pools if you can drag
yourself away from that epic beach.
On the menu: The food here is light
and nourishing, with Portuguese touches.
Feast on minestrone soup, followed
by chicken stufed with spinach and
sun-dried tomatoes or roasted eggplant
with garlic on a bed of rocket, followed
by salt cod, creamed celeriac and
tomatoes decorated with edible owers.
Did we mention its a little bit fancy?
Get active: Fitness is a huge part of the
anti-ageing process, so of course theres
plenty of ways to get moving at this
resort. Dip into group activities such as
Slim Circuit, Cardio Boost or Power Hike,
or try out the t ball, Pilates, yoga and
stretching classes. longevityvilalara.com
132 womensfitness.com.au
THE AYURVEDIC IMMERSION
Barberyn Reef Ayurvedic Health
Resort, Sri Lanka
The lowdown: One of Sri Lankas bufets are a feast of Sri Lankan and
oldest Ayurvedic hotels, Barberyn international dishes, but theres no
Reef sits right by a sandy beach, its cheating here every dish is labelled
low-roofed buildings arranged around according to which doshas it suits and
a saltwater pool. The hotel is peaceful, staf will help you choose the right
friendly and immaculate, with beautiful meals. The tempting dishes include
oral displays and water features fresh local fruit, nourishing soups and
the perfect setting for the business of fragrant sh and veggie curries.
getting well. Every guest is seen by an Get active: Youre here to relax after
Ayurvedic doctor after arrival to help all, so after your treatments, you have
them plan a program of treatments the rest of the day to chill. Get out and
designed to balance your doshas. explore the local towns and temples,
Spa time: Youll see the same two or move your body with a yoga class.
therapists every day, at the same time, Theres also a beauty salon for facials,
so youll soon get into a comfortable manis and pedis if you feel like a little
routine with your treatments (including pampering. barberynresorts.com
the particular bliss of a four-handed
massage!). One of the standout
treatments is shirodhara, a cornerstone
of Ayurveda where oil is drizzled onto
your third eye in the centre of your
forehead. This soothing experience
is perfect for anyone with anxiety,
headaches or insomnia.
On the menu: Food is the
foundation of health in Ayurveda,
and eating the right way is thought
to help to balance your doshas. So
all guests are given a list of foods
to avoid and foods to include after
their initial consultation. The
womensfitnessaustralia @womensfitnessmag @womensfitnessau
 TravelFIT

THE LUXURY SPA

The Peninsula,
France
The lowdown: If youve ever wanted
to channel an old-time movie star,
this would be the place to do it. This
stunning Parisian hotel is housed in a
palatial 19th century building in the
sophisticated 16th arrondissement, just
steps from the Arc de Triomphe. The
glamorous entrance of The Peninsula
sets the tone with polished marble
floors, sweeping stairways and a
show-stopping glass-leaf chandelier.
Steeped in history, the building first
opened as The Majestic Hotel in 1908
when guests included Picasso, Proust
and Gershwin. Now the building has
been restored to full Belle poque
glory in furnishings only. The giant
suites come equipped with the latest
tech were talking heated toilet seats,
a nail dryer and tablet-controlled
lighting, heating and room service.
Spa time: The spa has a modern,
hushed East-West feel with eight
treatment rooms and a relaxation room
with juices and teas. The spa menu
ofers everything from relaxing rituals
and therapeutic bodywork to cutting-
edge facials and indulgent pampering.
And it has a home-grown touch, too,
in case youre feeling homesick: Aussie
aromatherapy brand Subtle Energies
has created a range of aromatic facial
and body treatments called Sattva by
Simply Peninsula. The Peninsula
specialises in spa journeys the City
of Light option includes a salt and oil
exfoliation, massage, facial and foot
massage. Later, take your time soaking
up the hammam and ice fountain.
On the menu: Head to Le Lobby
for the chicest green smoothies and
omelettes youve ever enjoyed. At
night, visit the rooftop restaurant for
dinner. Designed like a (luxurious)
plane cockpit with a low glass ceiling,
LOiseau Blanc ofers 180-degree
views of the Eifel Tower, served with
modern takes on French cuisine.
Get active: Hidden in The Peninsulas
basement is a next-level gym, complete
with a oor-to-ceiling waterfall cascade
that lures you over to the 20m pool.
Theres a timetable of tness classes
to try or the hotel can x you up with
maps of local running routes. You
can also do yoga on The Peninsulas
rooftop. Warrior I with a side of Eifel
Tower? Oui! paris.peninsula.com

133
 THE TRADITIONAL
INDULGENCE
Canyon Ranch, USA
The lowdown: The Canyon Ranch
crew have been in the resort game
since 1979, so theyve perfected the
art of the wellness getaway. Their
award-winning Lenox Resort is set
in the heart of the wooded Berkshire
county in western Massachusetts a
magnet for nature lovers and centres
around the century-old Bellefontaine
mansion. With its stately architecture
and manicured lawns, youll feel like
youre living The Great Gatsby as
you wander between the gym,
spa and guesthouses.
Spa time: Its all about the bespoke
package here. Your visit to Canyon
Ranch can be customised to your goals
and preferences, whether you want
spiritual nourishment, stress-busting
help, or need to combat insomnia.
The spas exercise physiologists can
do everything from creating a tailored
exercise routine for you to follow at
home to helping with your backhand,
or you can settle in and work your
way through the dazzling menu of
treatments. Say hej to classical
Swedish and deep-tissue massage, try
shiatsu or restorative touch therapy,
or dip into the full range of refreshing
and soothing beauty treatments.
On the menu: The focus is on fresh,
clean, joyful food at Canyon Ranch,
so expect healthy cooking with a
hearty, American flavour think fresh
fish tacos, a loaded Southwestern
veggie burger and pumpkin mousse.
Need guidance? The menus all have
a balanced selection option to help
you make the best choices during your
stay, plus they ofer consults and
classes with their onsite nutritionists.
Get active: You can stay busy
morning to night with the 40 daily
tness and mind-body classes and
outdoor sports from basketball and
tennis to stand-up paddle boarding
and canoeing on the Berkshire lakes.
canyonranchdestinations.com

134
 TravelFIT

THE LAIDBACK-
LUXE STAY
Barcel Sancti Petri
Spa Resort, Spain
The lowdown: Boasting an expanse
of white sand and the Atlantic Ocean
as a backdrop, plus botanical gardens
bursting with exotic flowers, Barcel
Sancti Petri Spa Resort is a sprawling
five-star hideaway in south west Spain
with a focus on wellbeing. There are
five outdoor pools (including one just
for adults tick!), poolside bars and
restaurants, natural lakes and in case
you need a break from all that nature
an Irish pub with a bowling alley!
Spa time: The resorts U-Spa, the
largest spa in Andalusia, is all about
laidback luxury. From the experienced THE HOLISTIC EXPERIENCE
staf to the extensive treatment list
using lush skincare products, U-Spa Hotel Santavenere, Italy
has pampering down to a ne art. The lowdown: Take a romantic On the menu: In the hotels elegant
The spas USP is its comprehensive location south of Naples. Add an dining room, the head chef turns
hydrotherapy circuit, complete with elegant ve-star hotel, delicious Italian local produce into ne Italian dishes
icy plunge baths, hydromassage food and a holistic spa with world- youll feast on fresh sh, seasonal
beds, sensation showers and a water class therapies and you have all the veg and homemade pasta.
volcano. Hit it up post-workout for ingredients you need for an indulgent Get active: Do laps in the beautiful
rmer skin, improved circulation and spa escape. Hidden away in nine acres outdoor pool with views of mountains
less muscle tension in an instant. of beautiful gardens that tumble down and sea, or head to the private cove
The food: Its easy to stay on the a hillside to a private beach, the Hotel for a bracing sea swim. Try the hotels
WORDS BECKY FLETCHER; CHARLOTTE HAIGH MACNEIL; JUDY BASTYRA

wellbeing wagon with four healthy
restaurants to choose from. If you want
to indulge, pick from Baha Beach Club
or the Almadraba bufet, which ofer a
wide range of cuisine and local treats.
The new Atunante eatery celebrates
the regions famous bluen tuna, with
a menu dedicated to the stuf. The
tuna and chocolate dessert might be
an acquired taste, but the tuna belly,
tartare and carpaccio are delicious.
Get active: An open-air spin class on
the rooftop terrace is a must youll
hardly notice your quads burning when
the ocean view is that good. For more
action, try surng or paddleboarding,
hire a bike, go horseriding or play
tennis. hotelbarcelosanctipetri.com
Santavenere oozes old-fashioned jogging trails, hike the pretty coastline
elegance. With just 34 guest rooms, or hotel staf can help organise cave
it feels like a luxurious private home. swimming, diving, night shing and
Spa time: Inspired by the Roman paragliding. santavenere.it
Baths at the nearby ancient city of
Pompeii, the hotels La Terme Spa
harnesses the elements of water, wood,
sound and scent. Take a stroll along
candlelit corridors on a sensory journey
through Emotional showers, a lagoon-
like, sea-water Hydromassage grotto,
Turkish bath and an ice waterfall
chamber. Five themed treatment
rooms ofer a menu of treatments
that are a step up from the norm,
from a Bamboo and Lotus Flower
treatment to a 24K gold facial.

womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 135

TROPIC
WFs Jaymie Hooper
upgrades her boxing
skills in paradise

THUNDER

136 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau


DOMINATING THE SOUTH-
EASTERN TIP OF THE CAPE PANWA
PENINSULA and jutting out into the
aquamarine waters of the Andaman Sea,
Sri Panwa (sripanwa.com), a luxury resort in
Phuket, Thailand, is what the Kardashians
are made of. If youre lucky enough to view
the 40-acre property from above, it looks
a little like this: a mass of emerald Thai
jungle punctuated by the terracotta tiles of
poolside villas. Hike over to one of these
private villas on foot (jokes, the nice hotel
staf will give you a ride in their golf buggy),
and youll be left thinking, Is all this room for
me? and, Is that a freaking infinity pool?
When you can bear to rip yourself away
from the view in your bathroom (Phukets
breathtaking archipelago), youll also nd
a decadent spa, more pools than you can
count and drool-worthy restaurants. Now,
since I am lucky enough to be crashing at
this too-luxe-to-handle resort for the next
few days, Im currently wondering why the
heck Ive organised to rough up my knuckles
and pulverise my shins instead of lazing by
my private (I repeat, private) innity pool.
I take one look at the bamboo-lined boxing
ring in the Sri Panwa tness centre, though,
and remember why Im here to become
a badass Thai boxing champ.
GLOVES ON
Thanks to my model mates Gigi Hadid and
Karlie Kloss, Ive developed a bit of a boxing
obsession lately. For the past 10 months Ive
been sweating it out in one-on-one classes
and practising combos until I can nail them
with my eyes closed, so when I heard that
Sri Panwa ofers Thai boxing (aka, Muay
Thai) lessons, I lost my cool and signed up.
The air-conditioned gym is a welcome
respite from the sticky heat outside, but as
I clock the gloved-up guy leaning against
the ring my trainer, Manop Hemtipak,
a one-time Thai boxing champ and coach
to Phukets up-and-coming pro ghters
I know I wont be feeling cool for long.
As the resorts resident boxing expert,
Manops available for private classes most
days of the week, but today Im tagging
along to one of his group lessons. He greets
me with a smile and a Sawasdee ka (hello),
then gestures for me and the other newbie
boxers to stand in front of the mirror lining
the wall (to watch our form, he explains).
Before we begin, Manop gives us the
lowdown on Thai boxing. Lesson one: Its
the countrys national sport. Its in our
blood, Manop says, and as I glance at the
posters of erce-looking ghters plastered
all over the gym, I dont doubt it. The
second (and most important) lesson is
that Thai boxing and boxing are not the
womensfitness.com.au
TravelFIT
same thing. Gulp. As I mumble a mental
Uh-oh, can I handle this?, Manop explains
that although they sound similar, the two
sports are totally diferent. I quickly realise
what he means when were asked to take
a ghting stance. Compared to my usual
wide-legged, sts-at-chin-height pose,
Thai boxing requires its ghters to stand
with their feet close together, hips squared
and hands high. This, I discover, is because
as well as throwing hardcore punches, Thai
boxing also involves a helluva lot of kicking
and kneeing, not to mention elbowing,
grappling and clinching (which kind of
looks like a big aggressive hug). From throwing punches to
With the basics covered, we get stuck poolside yoga at Sri Panwa
into our warm-up (some shadow-boxing
and stretching), then run through a couple
of defensive positions (think raising your
knee up towards your chest to block an
incoming kick). As we practise, Manop and
his trainee ghters walk around and adjust
our stance (in my case, reminding me not
to point my toes unless I want to break them)
and just when Im feeling pufed from the
warm-up, the hand wraps come out.
IN THE RING
As soon as my gloves are on, my weariness I hit him, but Manops smirk when I nail a
evaporates and I hop into the ring with ying elbow strike (thats twisting your torso
Manop, feeling 1,000 times more badass and arm so you can hit someone from
than I did ve minutes ago. We start with behind), makes me think he doesnt mind.
some pad work and I try to impress him The minutes race past in a urry of
with my jab, straight and killer left hook, combos and soon I forget about the sound
but its not long until Manop notices Ive of my laboured breathing all I hear is the
reverted to my Western boxing stance, so whack of shins, elbows and sts smacking
he taps my legs with his foot and I adjust. against leather pads. When I start to think
After a few more stuf-ups on my part, we Im all right-jabbed out, Manop calls it a
nd a rhythm: me shuling either forwards day, pats me on the back and says, Good
to throw a hit or backwards to avoid a faux job, Muay Thai Girl and, thanks to my
punch and Manop whacking my elbows newly inated head, I oat out of the room.
to remind me to keep my hands up. Although my arms feel like jelly and
Once hes satised with my punches, theres a whopper of a bruise developing on
Manop teaches me how to do an elbow my shin, I walk away with a new appreciation
strike. It is what it sounds like striking the for active vacays. You can push your limits,
pad (or, in a real ght, someones face) with learn new skills, then go back to your hotel
your forearm. Next, we move on to kicks room and op which is exactly what I plan
and I practise thrusting my leg out as hard to do. Ive got a date with my pinch-me-
as I can, driving it into Manops (protected) now villa, innity pool and a tangerine
chest. I cant help but say sorry every time sunset. Hows that for a knockout?
Add to itinerary
Keep moving (and upskilling) with these classes and activities also on ofer
PADDLE COOK BEND
Grab yourself a Sign up for a private Book in for a yoga
complimentary kayak cooking class at the sesh at the resorts Cool
from Sri Panwas private Baba Poolclub and Spa and get guided
beach and explore the learn how to master through a zen ow on
surrounding islands. the perfect pad Thai. the oating deck.
womensfitnessaustralia @womensfitnessmag @womensfitnessau 137
TravelFIT

N T HE
ove
there and explore the wor
ld!

RETREAT TO THE BUSH

with serious luxe at the recently refurbished Spicers Sangoma
Retreat. Awaiting your next romantic getaway at the foothills
of the NSW Blue Mountains, this eco-certified retreat comes
with sauna, infinity lap pool, walking trail and courtyard fire
pit. Bonus points for the serenity. spicersretreats.com

CRUISE CAMBODIA
Get on two wheels and taste-test your way through Cambodia with the
new Tour De Vines gourmet Cambodia cycling tour. Escape the crowds
on a bike and take in the ancient sites, while also learning the secrets
to wok-style cooking, on this eight-day tour. tourdevines.com.au

Bottle it
The ultimate beach
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keep your drink cool for 24
hours), vacuum sealed... oh,
and prettified with beachy
snaps by photographer PICNIC ON
Gray Malin. Swell x Gray HANGING ROCK
Malin bottles, $69.95 Got game? The one-of-a-kind
each, until.com.au Portaledge Picnic experience by
adventure guides Absolute Outdoors
One-stop shop
has you suspended on a clif face, Typo has sorted you out for all your
300m above the valley oor, in (practical but cute) getaway essentials
Victorias High Country. Following with their new travel range, which includes
your choice of a 25m or 45m abseil, neck pillows, travel wallets, baggage tags,
WORDS SAMERA KAMALEDDINE

youll chow down on a spread of local

delicacies on your private ledge.
eye masks, totes and suitcases. Well
absoluteoutdoors.com.au take two of everything. typo.com

red by travel insurance for ostrich riding, mud

cove
Did you know You can be
buggying and battle re-enactment? Visit insureandgo.com.au for more.

138 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

On your mark.
Get set. Go active.
Want more out of your holiday?
Put more into it with G Adventures.
Active tours by G Adventures bring you closer to the worlds
greatest places by letting you hike, bike, and multi-sport your
way through them. Travel in small groups with active and curious
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you never knew was there. Youll also support small businesses
and local communities along the way, too. When you go Active
with G Adventures, everybody wins.

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gadventures.com.au/active
 Next issue ON SALE 28 NOVEMBER

THE SUMMER OF
WELLNESS!
Weve got a
generous serve of
expert-approved
goodness to give
your mind, body
and soul a little
(or big!) boost for
the sunny season.
Dont miss it!

PLUS
The summer
shaper workout
Ultimate
PHOTOGRAPHY TRENT VAN DER JAGT

core strength
secrets
Eat your
way to happy
hormones
140 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
 RelaxFIT
HAPPY FEELS
Need another reason to book in for that massage on
the weekend? Weve got your back. Well, US scientists
have your back since theyve discovered that as well as
feeling hella good, a massage might also be good for
your mental health. After asking a group of anxiety
suferers to book in for a Swedish massage twice a week
for six weeks, researchers found the volunteers had
way less anxiety and experienced a drop in depressive
symptoms. In the name of science, were of to the
spa but if you want to add more tools to your worry-
busting arsenal, give these simple soothers a try:
1 SNIFF THIS Studies show the smell of citrus can
help curb anxiety and lower cortisol, so spritz yourself
with a citrus-scented mist when things get heavy.
2 MOVE AROUND Smash out a HIIT sesh or go
for a quick jog around the park to burn of some
of that adrenaline and get a hit of endorphins.
3 TALK IT OUT Replace neg thoughts with some
positive self-talk. Instead of telling yourself, I cant
do this, try repeating airmations such as, This
feeling will pass and Im in a safe place.
WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES

141
142

BEAT THE
festive
frenzy
Our foolproof guide to a stress-free Christmas
SANTA CLAUS IS COMING TO
TOWN, YOU GUYS, and although hell
leave a stack of pressies underneath your
Christmas tree, hes also the catalyst for a
months worth of cortisol-spiking situations.
Between surviving the department store
check-out lines and serving up a Michelin
star-worthy lunch without (intentionally)
burning the house down, the holiday
season can make staying cool, calm and
collected a real challenge. But you dont
have to worry about that this year. Okay,
youll still have to brave the shops and deal
with your deadline-crazy boss, but thanks
to these zen-boosting tips, youll know
how to handle every stressful scenario that
comes your way. Including Aunt Sonias
running commentary on your love life.
FESTIVE GRIPE:
HOLIDAY TRAFFIC
On the express route to Rage Central
after spending all morning in gridlock?
Avoid traic-induced PTSD by practising
a little gratitude while youre behind the
wheel. Yeah, we know, youre probs not
feeling very #blessed after moving 500m
in three hours, but reecting on everything
you are thankful for is a guaranteed way to
soothe negative feels. Make a mental (or
verbal) list of all the things you appreciate
about Christmas (spending time with your
loved ones, sharing recipes or singing
along to cheesy carols) and youll forget
all about those red lights. Promise.
FESTIVE GRIPE: TIGHT
WORK DEADLINES
Whats more anxiety-provoking than
a regular deadline? Work deadlines at
Christmas. If your to-do list is so long
womensfitness.com.au
youve run out of paper, prioritise to avoid
a total meltdown. Be clear about whats
really important and what really matters,
says psychologist Dr Tim Sharp (drhappy.
com.au). Does everything really have
to be completed by Christmas? What, if
anything, can wait until the New Year?
Of course, not everyone has the luxury of
shifting deadlines, so career expert Fiona
Craig (onacraig.com.au) recommends
you tackle the most daunting jobs rst.
People tend to procrastinate by doing the
smaller things rst as they seem easier, but
its the bigger tasks thatll keep looming
and weighing on your shoulders. Instead
of clearing out your inbox and rearranging
your desk, look at the jobs thatll take up
most of your time and start with those.
Oh, and if youre a sucker for leaving
everything until the last minute, create
a sense of urgency by pencilling in an
end-of-deadline reward. Give yourself
the carrots you need to keep motivated,
tips Craig. Whether it be buying yourself
a Christmas pressie or treating you and
your girlfriends to a fancy dinner, make
crossing that nal task of your to-do list
even more exciting so that youll push
yourself to nish on time.
Once youve organised your calendar
and have a plan in place to tackle your
tasks, take a walk through the park to
lower your cortisol levels or head to the
break room and repeat these zen-boosting
mantras from yoga teacher and life coach
Nikki Ayres (nikkiayres.com.au):
I choose to see this day as a blessing.
Life is unfolding in the perfect way.
I am grateful for all that I have,
with no exceptions.
I give love and light to the world.
womensfitnessaustralia @womensfitnessmag
RelaxFIT
FESTIVE GRIPE:
CHRISTMAS SHOPPING
Keep your cool in the queues with
these tension-melting tips
Think ahead: According to Dr Sharp,
planning and preparation are key when it
comes to nixing Christmas shopping stress,
so before you hit your local Westeld, write
a list of everything you need and head in
early to beat the crowds. To make life even
easier, download an app like Santas Bag
(free, iTunes) so you can log gift ideas for
each of your friends and fam, keep track
of all the pressies youve already bought
and assign a budget to each recipient.
Be prepared: Try to have realistic
expectations, says Dr Sharp. Shopping
centres and supermarkets will almost
certainly be busier than normal. Know this,
plan for this, and have something that
will help you deal with this. Not sure what
that helpful something could be? Try the
speedy 4-4-4-4 breathing exercise. Head
for the restrooms or a less-occupied space,
then, as Dr Sharp explains: Take a slow
breath in for four seconds, hold the breath
for four seconds, breathe out slowly for
four seconds and pause for four seconds.
Repeat this exercise until you feel ready
to tackle the queues again.
Take it slow: Dont use Christmas
shopping as a chance to practise your
sprints. The more you rush, the more
stressed youll get and the more likely
youll forget something and have to go
back. Instead, avoid multitasking and focus
on one job at a time. Channel all of your
concentration into grabbing your mums
pressie, then move on to picking the best
fruit for the Christmas Day pavlova.
Smells like
Christmas
Send stress packing with
these soothing essential oils
CEDARWOOD
Call on this uplifting woody scent to
nix pre-Christmas-dinner nerves.
ROSEMARY
This holiday fragrance will clear your
head and nip exhaustion in the bud.
FRANKINCENSE
Too wired to sleep? Soothe
anxious thoughts with a few
drops of this festive aroma.
@womensfitnessau 143
FESTIVE GRIPE: HECTIC
SOCIAL CALENDAR
Had one Christmas tipple too many?
Pocket pals
Get your body (and mind) back on track Download these feel-good apps for silly-season calm
with these rejuvenating yoga poses
Rag doll: Gently fold forward, letting

your spine and head soften towards the

ground. Let your arms hang or take hold
of your elbows, then gently sway from
side to side and allow what no longer
serves you to melt away, says Ayres.
Revolved head-to-knee: This

juicy side stretch will make you feel Recharge Get zen Find focus
super grounded, centred and chilled out, Sleep Better Nature Sounds Hello Mind
explains Ayres. Begin in cross-legged (free, iTunes and ($4.49, iTunes) (free, iTunes)
position, then extend your left leg out
to the side. Twist your navel towards
Google Play) Plug in your Use these guided
the sky and lower towards your left leg, Get a dose of headphones and let hypnosis sessions
hands reaching for your foot. Take a mindfulness before the sound of rainfall to help you shake
few deep breaths, then switch sides. you nod of. quiet your worries. those neg vibes.
Legs-up-the-wall: This pose boosts

your energy and lowers stress levels,

says Ayres. To begin, lie on your back
and slowly walk your legs up a wall so they
come to rest against it. If you need extra
support, place a pillow or blanket under
your lower back. Rest here until you feel
at peace (or at least not so hungover).
FESTIVE GRIPE:
COOKING DRAMAS
You gave up watching Miracle on 34th Street
to slave over tomorrows chicken roast but
it came out drier than a gluten-free cookie.
While you could polish of that bottle of
red and wail that youve ruined Christmas,
the pros say to keep things in perspective.
Follow Elsa from Frozens advice and let it
go, says Nikki Jankelowitz, co-founder of
Centred Meditation (centredmeditation.
com.au). Recognise that whatever
happened is now in the past and theres
nothing you can do to change it.
And while you mightnt feel like
laughing it of, comedy really is the best
medicine when things dont go according
to plan. Keep your sense of humour, says
Dr Sharp. Smiling and laughing are two
of the most powerful stress busters, so
share your #Christmasfails with your
BFFs and LOL about it together.
FESTIVE GRIPE: AWKWARD
FAMILY ENCOUNTERS
Aunt Sonias asked why youre still single at
least seven times, your mums questioned if
you really need another spoonful of potato
salad and if anyone says, Did you hear
about your cousins new job? one more
time youre going to self-combust. Sound
familiar? While its easy to lose your cool
with family members who are totes
inappropes, youll probably regret it later,
so keep your frustration in check with
Dr Sharps calming suggestions:
Walk in their shoes: Try to empathise
with the questioner who, more often than
not, probably just cares about you and is
trying to show their concern.
Do the prep work: If you know
someone is going to ask certain questions,
prepare specic answers in advance and
remind yourself you only have to tell
them what you want to tell them.
Dont panic: Use humour to make light
of the situation, change the conversation
and keep things in perspective. Remind
yourself that whatever youre experiencing
now will only last for a day or a few hours.
FESTIVE GRIPE:
NOT ENOUGH TIME
Running high on errands but low on time?
Take a quick meditation break. When
youre feeling overwhelmed about how
many tasks you have left (catching up with
friends, wrapping the presents, baking the
gingerbread men and writing the Christmas
cards), Jankelowitz says to do a body scan.
Starting from your head or toes, observe
each body part one by one and release
any tension you nd. This way youll bring
your focus back to the present moment
and stop fretting about the future.
FESTIVE GRIPE: EVERYONE
NEEDS A FAVOUR
Christmas is the season of giving, but
sometimes you can give too much. If youve
already chaufeured your brother to his
red-eye ight, given up half your bed to
your visiting sis and now your second-
cousin Ashley needs help glazing a ham,
its okay to say no. Helping others is a
good thing, but it shouldnt come at the
expense of oneself, explains Dr Sharp.
If youre nding it hard to decide, write
up a pros and cons list and see whether
yes or no comes out on top.
Alternatively, do what Ayres does and
balance out your giving and receiving
ratios by indulging in a little me time.
Run a bubble bath, listen to your favourite
tunes, light a lavender-scented candle or
take a 30-minute power nap to show your
bod some TLC. Schedule in mindful
moments, adds Ayres. Hold a hot cup
of tea, sit for ve minutes, breathe and
allow your thoughts to come and go.
FESTIVE GRIPE:
MONEY WOES
Feeling guilty because you cant aford to
splurge on a super-luxe pressie for your
sister this year? Reassess what the holiday
season is really about. As Dr Sharp notes, a
successful Christmas gathering shouldnt
be about how much money you spend,
it should be about family and friends
coming together and enjoying each others
company. Instead of attaching emotions
and worth to material objects, try doing
something nice for your loved ones instead.
Better yet, why not make their gifts?
Studies show that crafting can reduce
your stress levels, so if the thought of your
credit card bill gets your heart racing in
a bad way, knit yourself calm. Two birds,
one thoughtful gift.
Love this? Search for more like
it on womensfitness.com.au
KEYWORDS: MEDITATION ZEN

144 womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau

 WORDS JAYMIE HOOPER PHOTOGRAPHY THINKSTOCK

145
RelaxFIT
The lastWORD

Life is a

REALISE IT IS

PHOTOGRAPHY THINKSTOCK

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146
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