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Your Best
Workout
YOU + SAND + THIS =
Holly Barker
SWAP
FAT
FOR
MUSCLE
19
BEST
MOOD
FOODS
LOOK GOOD
NAKED
Cringe to confident now
SLEEP
FOR WEIGHT LOSS
& BETTER SKIN
Functional zeds decoded
HOW TO
CHEAT
CHEAT
DAYS
(Lets face it,
pizzas good)
SHOULD
YOU REALLY
QUIT
SUGAR?
AUSTRALIAN
PUBLICATION
www.womenshealthandfitness.com.au
BEACH
BODY
FEBRUARY 2016
AUST $8.50 INC GST
N.Z. $10.80 INC GST
VOLUME 22 No. 2
cover model
HOW TO BE
HOLLY
BARKER
ON FITNESS WISDOM
My biggest fitness mistake was overtraining. I enjoy training so much
and it is easy to get into the mindset of more is better but that
mindset can be detrimental when you are trying to take your fitness
to the next level. Rest is just as important as training properly. By
incorporating rest and recovery, my body has been able to respond
better and I am able to achieve the results and the physique I aim for.
WORKOUT FUEL
Pre-workout
(typically breakfast)
126 g egg whites, 1 whole egg,
20 g large flake oats
DO
Blend the first three ingredients until smooth,
then add the protein powder and blend until
incorporated into fluff. Place in container and
let cool in fridge. Add to toast, egg whites,
oatmeal or just enjoy on your spoon!
www.womenshealthandfitness.com.au
Intra-workout
Magnum Nutraceuticals Hi-5
(BCAAs)
Post-workout
1 Scoop Magnum Nutraceuticals
Quattro protein powder and a
grapefruit
ON BODY MISTAKES
The greatest mistake people make in
fitness is thinking success depends
on a number. As women, we validate
ourselves so often by age, weight, dress
size, jean size, salary. To achieve optimal
happiness, I believe you must find what
stimulates you mentally, physically
and emotionally. Instead of living for a
number, live towards optimal health in
mind, heart and body.
ON CALORIES
The greatest challenge Ive overcome
was my relationship with food. Ive
had to come to the realisation that I
must fuel my body for what I want it to
accomplish. It is scary to consume a lot of
calories, to have an appetite and to satisfy
it, but to build a body for fitness and
to change my composition towards the
bikini body I train for requires a lot of
great fuel. I have educated myself on the
proper sources, the proper breakdowns
and the optimal timings to consume food
for the results I want to achieve and the
response is rewarding.
ON CHEAT DAYS
I believe in refeeds to stimulate your
metabolism, but I do believe the
approach is very personal. I feel that
each individual must find the best
approach for themself mentally before
implementing a strategy solely based on
physical output. The theories behind the
cheat are all similar, but the approach
is what can make or break your success.
If you are someone that has a bingetype behaviour, a cheat meal/cheat
day may not be the best approach and
cycling carbs or implementing a zig zag
nutrition approach is probably your best
strategy. When preparing for an event,
I prefer a carbohydrate cycle approach
and stay away from processed foods high
in sugar.
ON SELF-DOUBT AND
SOCIAL MEDIA
I absolutely encounter self-doubt. As I
continue to work towards my best self
and implement new training styles,
routines and nutrition, I will have days
where I will feel like I want the results
quicker. I will feel off some days, I will
HER MOVES
ON BALANCE
ON SUNDAYS
Sundays are low key. My husband, my
beagle, Billie, and I will go out and enjoy
a hike and get lost in the woods for a few
hours and then usually I will catch up
on computer work, housework and meal
prep in anticipation of a new week.
ON LIFE
Everybody has a story. Never sympathise
with their sadness, but empathise with
their situation. I dealt with a lot of
tragedy as a kid and I never really knew
how to deal with it or respond to it, so I
kind of coped with tragedy by avoidance
and non dealing. Since being a part of
such an amazing company and learning
from amazing mentors, I have learnt how
to empathise with a situation instead of
joining in misery with sympathy. This
has given me the ability to lift others up
instead of helping them stay down.
MONDAY Hamstrings
Stiff-leg deadlift, German volume set 20 warmup with bar, 10 sets of 10
Lying hamstring curl, 4 sets of 12 to 15
Sumo squats w/ Olympic bar, 4 sets of 12 to 15
Single-leg deadlift w/dumbbell, 4 sets of 12 to 15
(each leg)
WEDNESDAY Quads/Glutes
www.womenshealthandfitness.com.au
february 2016
24
feature
2 & 48 SHOOTING THE BREEZE
WITH HOLLY BARKER &
EXCLUSIVE SANDBLAST
WORKOUT
Fine-tune your physique with fitness
model and entrepreneur Holly Barker's
beach body blast
22 BEAUTY SLEEP
Could more zeds make you better
looking (not to mention slimmer and
smarter)?
32 THE FITSPO EFFECT
Your brain on scrolling through
popular fitness feeds
42 FAT LOSS FIRST?
The intricate science of burning fat
while building muscle
32
thrive
24 SNOOZE MAKEOVER
Sleep routine upgrades for better rest
26 DESTINY'S CHILD
Audit your genes to avoid food and
lifestyle mistakes
30 PREVIEW SCREENING
Ovarian cancer: who's at risk
move
46 FIT FOOD
Cinnamon proughnuts and gooey
Smores sandwiches...we swear this
is porn
54 FITGEIST FILTER
We rate this year's hottest fitness trends
58 WORKOUT: LOVIN' ARMS
Your wings as you've never seen them.
Brooke Stacey shows you how
66 MOTIVATION MIND HACKS
Hotwire your noggin to want to
work out
www.womenshealthandfitness.com.au
36
58
88
86
eat
glow
70 PART-TIME DIETERS
Food protocols for commitmentphobes
be
88 ASANA SPEED DATE
Find your mat match
This Issues
DIGITAL CONTENT
every
10 FIRST WORD
72 #RAWFITSPO
126 BODYBLITZ
128 FINDER'S MARKETPLACE
Download
FREE app
112
www.insiteapp.com.au
editors letter
editors
his year weve taken the whole Cupid theme a little less literally than St
Valentine intended, translating the rom-com vibe into news you can use
to feel good about you. I dont mean self-love it in a new-agey Instagram
memey, call-yourself-a-goddess way, but a badass so-do-deserve-a-facial
way. While the issue does have a bit of a beauty theme, the idea had less to
do with him than seizing the day spa (although Jo has your lights-on date
night sorted with DIY body treatment tricks). I know the dont make me
indulge sentiment sounds like the magazine equivalent of humblebrag, whereby you pretend to
hate something while inwardly revelling; how hard can hitting the beauty counter and massage
table be, right? The very fact that many of us dont fit in discretionary rituals such as manis,
yoga and spin class speaks to an epidemic of neglect founded on the belief that we should play
second fiddle. So here are my anti-sacrificial tips. If you struggle to believe youre important
enough to move and eat well, imagine youre a dachshund puppy. Now no walkies and packet
food sounds cruel. If that doesnt work, consider how indulgent it is to think oneself exempt
from biology (talk about humblebrag). Alternatively you could do it for our #rawfitspo page
a gallery dedicated to filter-free workout moments. If youre still intent on being a pleasure
martyr, I dare you to resist our round-up of Australias most luxe wellness and pamper spas
(Jo also has at-home versions for bath junkies). Combined with a yoga sequence from the Be
sections Asana Speed Date, its apt active recovery after blasting your body with cover model
Holly Barkers sandblaster workout, which uses beach gravity to firm your rig. Were pairing
it with Brooke Staceys avant-garde tricep sequence (tuckshop arms is such an ugly term). In
our revamped health section, Thrive, we geek out on how sleeping better can fix your skin
and cause weight loss without you quitting a thing. Speaking of amnesties, dont miss our
investigation into whether the whole quit sugar thing is science or religion. And you must try
the Mensa-grade mood food intel that has feeling good down to a fine isomer.
Wishing you a deserving month,
LOVE-IN
You said it. We liked it. Share your feedback via
Instagram, Facebook or email for a chance to
WIN A SIX-MONTH SUBSCRIPTION TO WH&F
AND COPY OF THE A-Z OF LOOKING GOOD,
total value $67.95.
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NEWSAGENTS
EDITORIAL
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rebecca@blitzmag.com.au
Editorial Assistant // Katelyn Swallow,
Molly Morelli
Associate Beauty Editor // Joanna Barry
Managing Editor // Ben Stone
Keith Rozario
National Advertising Manager // Nicole Byrne
nicky@blitzmag.com.au
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Marketing & Events Manager // Robyn Newman
CONTRIBUTING WRITERS
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PRINTING
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Model // Holly Barker
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DISCLAIMER
THINKSTOCK
Opinions and viewpoints expressed in Womens Health & Fitness do not necessarily represent those of the
editor, staff or publishers. Responsible instructors, individuals or organisations with something valid and
relevant to say will, whenever possible, be given the opportunity. Reproduction of any material without
written permission from the publishers is strictly prohibited.
The acceptance of advertising does not necessarily imply endorsement of services or products. All
articles, photographs and other material submitted for publication in Womens Health & Fitness must be
accompanied by a stamped, self-addressed envelope. Contributions are submitted at the senders risk and
while all possible care will be exercised, we cannot accept responsibility for loss.
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New Zealand
contributors
JOANNA BARRY
SARAH McMAHON
SHEENA-LAUREN
Psychologist / Body
Image Expert
(bodymatters.com.au)
WH&F Trainer
(sheenalauren.com)
NICHELLE LAUS
MELANIE McGRICE
LUCINDA ZAMMIT
Associate
Beauty Editor
Trainer
(nichellelaus.com)
womenshealthandtness
PHOTOGRAPHY: THINKSTOCK
whfmag
Accredited
Practising Dietitian
(melaniemcgrice.com.au)
whandfmag
Nutritionist
(lucindazammit.com.au)
whandfmaged
I eat well,
therefore I am
P.S. DONT FORGET TO
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FIT FOOD #RAWFITSPO
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first word
FIGURE
THRIVE
TACTICAL
TEXT
10
www.womenshealthandfitness.com.au
8.7
The extra minutes those who
reported short sleep spend each
day engaging in unnecessary
eating than those logging seven
to eight hours according to a
study published in the American
Journal of Health Promotion.
Night owls also averaged an
extra 28.6 minutes of secondary
drinking, shedding new light on
links between poor kip and weight
gain. Secondary eating or drinking
is defined as eating or drinking
beverages other than water while
engaged in another activity. Also
known as Hoovering.
PHOTOGRAPHY: THINKSTOCK
Father
Enriched with
8 Herbal
Organic Ingredients
BETULA ALBA
(White Birch)
ALOE VERA
CHINONA
CALISYA
JUGLANS
REGIA
(Walnut)
HAMAMELIS
VIRGINIANA
(Witch Hazel)
ECHINACEA
ANGUSTIFOLIA
LIMNANTHES
ALBA
(Meadowfoam)
RHEUM
PALMATUM
(Rhubarb)
first word
THE QUESTION:
FASTED OR FED?
Logic says that fasted cardio would make a
beeline for body fat, but theres more to the
equation than meets the eye.
SCIENCE SAYS:
MOVE
WANT
12
www.womenshealthandfitness.com.au
LUXE LEGS
PHOTOGRAPHY: THINKSTOCK
fit hack
NEW
OOK!
6 low
LIKE
US ON!
first word
53
DUMB DIET
Elastic waists are the least concern for people
favouring high-fat diets. Intellect may also cop
it as immune cells in the brain start consuming
connections between neurons leading to cognitive
impairment. Thats what happens when a high-fat
diet leads to excess weight gain according to new
research. The damage sets in when body weight
enters the obesity category. However, a low-fat
diet can reverse the synapse loss and cognitive
impairment, experts reported in Brain, Behavior,
and Immunity. The high-fat diet comprised 60 per
cent fat.
EAT
EATING ONE MEAL MINDLESSLY MAY
CAUSE YOU TO OVEREAT AT THE
NEXT. THATS THE CAUTIONARY TALE
FROM A STUDY EMPHASISING THE
ROLE OF MEMORY IN FOOD CHOICES.
DISRUPTING THE ENCODING OF A
MEAL MEMORY SAY, BY WATCHING
TELE CAN MIMIC THE EFFECTS
OF AMNESIA, IN WHICH PEOPLE
EAT AGAIN BECAUSE THEY DONT
RECALL NOSHING. EPISODIC MEMORY
MAY BE USED TO CONTROL EATING
BEHAVIOUR, RESEARCHERS WROTE
IN JOURNAL HIPPOCAMPUS.
www.womenshealthandfitness.com.au
If youre off the Maltesers in the hope of retraining your tastebuds, bad news from a new
study that found participants on a three-month
reduced sugar diet with 40 per cent of calories
from sugars from fats, proteins and complex
carbs failed to lose their lust for supersweet tastes. The study published in the
American Journal of Clinical Nutrition
was partly funded by PepsiCo.
PHOTOGRAPHY: THINKSTOCK
Sweet
sympathy
E
E
FR OK
O
B
E
first word
Dear Brad,
CHOCOLATES? IF YOU REALLY
LOVED ME, YOU WOULD HAVE
MADE ME A BATCH OF CHOC-BEET
MUFFINS WITH WHOLESOME
CACAO AND POWDERED BEET
JUICE INSTEAD OF REFINED
SUGAR. (P.S. KEEPING THE RING.)
MUFFIN MIX $13.95,
ADVENTURESNACKS.COM.AU.
Personalised
Choice
Do what works for you has
long been the mantra sung by
numerous self-help books and
fitness bloggers, but now there is
scientific backing to the fact we
all work differently. According to
a Weizmann Institute of Science
study published in Cell, the way
our blood sugar levels (which,
when elevated, are a major risk
factor for obesity) react to the
same foods can vary greatly
between individuals. Scientists
monitored 800 peoples blood
sugar levels for a week and found
that a persons reaction to the
same meal differed depending
on individual lifestyle, medical
background and even gut health.
So, technically, one person could
have a better reaction to ice cream
then the person sitting next to
them at the dinner table! So stick
to healthy foods, but if the diet
isnt working, then there may be a
reason to adjust.
16
www.womenshealthandfitness.com.au
SUGAR-HIGH
CRAVING CARAMEL
CHANGE UP YOUR POST-GYM NUTRITION
WITH THIS SALTED CARAMEL SMOOTHIE
COURTESY OF @SILVERSPIES.
3 heaped tbsp (approx. 30g) of natural whey
protein (WPI or WPC)
2-3 medjool dates (depending on
desired sweetness)
tsp pink Himalayan salt
1 large frozen banana
tsp cinnamon
1 cup rice milk
Simply place all ingredients into a blender &
blend until smooth and creamy. Pour and enjoy.
Whey Protein Isolate, RRP $44.95 500g/$3.49
single serves, proteinsuppliesaustralia.com.au
89.0%
PHOTOGRAPHY: THINKSTOCK
COOK
first word
Just NO
Need permission to meditate/
get a manicure/read? Redirect
some or your yes time to
you time. A study published
in Social Psychological and
Personality Science shows
that exceeding promises
doesnt result in any greater
appreciation than meeting
them (meaning sacrificing
a yoga class to laminate
presentation flash cards or
deliver a card you could post
is futile). Fairness was more
powerful than generosity,
researchers said.
BE
word
Happiness GPS
This will cheer pessimists. Scientists may
have pinpointed the area of the brain where
happiness is located. People with more
matter in the precuneus (thats a part of the
noggin involved in aspects of consciousness)
were able to feel happiness more intensely
and sadness less intensely in a Kyoto
University study. Those with bulkier preeks
also felt more satisfied with life overall.
PSYCHIC UNITY
18
www.womenshealthandfitness.com.au
WHAT IT IS
AS IN
BRAIN SAYS
Concentrative
Focus on breath or
specific thoughts,
wilfully suppressing
other thoughts
Styles
that are
concentrative
Nondirective
Focus on breath or
specific sound but lets
mind wander freely
Acem
meditation,
mindfulness
PHOTOGRAPHY: THINKSTOCK
Omm ID
Sure, meditation changes your brain, but not
all omms are equal. The part of the brain
involved in processing memories and emotions
is more active when the mind is left to
meander (nondirective meditation) than when
its made to focus on a particular thought or
sound (concentrative meditation) according to
journal Frontiers in Human Neuroscience.
STEP 1
Improve performance
with Raw workout
Naturally increase energy, support
athletic performance and promote
hydration for a better workout
STEP 2
Maximise results with
Raw protein isolate
Optimise lean muscle growth
and repair with an easy to
absorb protein formula
alkaline
& vegan
certified
organic
ingredients
digestive
enzymes
high and
complete
BCAAs
first word
Simple
Dimple
Miranda Kerr put dimples back on
our want list and now cosmetic
surgery specialists are doing their
best to replicate her catwalkready smile. But what exactly are
they? According to the Journal of
Cutaneous and Aesthetic Surgery,
dimples are actually a deformity
caused by a fault (or shortening) of
the connective tissue of the face.
When a person smiles, and the short
muscles stretch, is causes a small
hollow in the skin. If you arent
genetically blessed, dimples can be
created under local anaesthetic using
a small suture to the muscles either
side of the mouth. You just need
to emotionally prepare for the notso-cute needle heading your way!
SPANX FOR
THE FACE
Contouring is well and truly in, and its
easier than expected to complement the
curves youve worked hard for in the gym by
highlighting those above the neck. Owner
of mineral make-up and education centre
Glam Affair, Crystal Dawson, told WH&F
how to create a kissable complexion.
CONTOUR: under the
cheekbones and over the
side of your forehead areas
to create the illusion your
cheeks are thinner. Choose
a foundation two or three
shades darker than your
average one. This best reflects
your skin tone so you can achieve a
subtle, natural contour, says Dawson. $58,
glamaffair.com.au
HIGHLIGHT: Highlighting an area with a
lighter colour draws the eye to it.
Apply powder to cheekbones,
middle brow area, down the
front of your nose, Cupids
bow and chin, says Dawson,
$56.00, glamaffair.com.au
GLOW
Romance Reviver
20
www.womenshealthandfitness.com.au
PHOTOGRAPHY: THINKSTOCK
HEALTH HIT
pure
natural
healing
Kosmea award winning Rescue Balm is a natural healing
ointment that can be used for all skin emergencies
including scars, chapped lips & infant rashes. Excellent for dry,
sensitive & damaged skin, it soothes, protects & is perfect
for both mother & baby. 88% certified organic ingredients
For more information please call 1300 130 320
Available in David Jones, pharmacies and health food stores.
www.kosmea.com
thrive
Beauty
SLEEP
COMMON SLEEP MISTAKES ARE
EMERGING AS HIDDEN SKIN
SABOTEURS. OPTIMISE YOUR
SLEEP HYGIENE FOR SMOOTHER,
CLEARER, BRIGHTER SKIN.
Words: Sara Veneris
www.womenshealthandfitness.com.au
The effects of lack of sleep on skin are decreased cellular turnover and
repair, as well as the release of pro-inflammatory molecules that hinder
normal cell function. This includes the release of cortisol, which can
break down skin collagen.
Of course, sleep is important for many things other than looking
good. Sleep psychologist Danny Eckert from Neuroscience Research
Australia says sleep directly impacts cognitive function and most other
facets of health. Key brain processes such as memory and learning
rely on sleep, a variety of hormones are released during sleep such as
growth hormone, and blood pressure typically falls during sleep, which
is associated with cardio-protective effects, Eckert says.
And insufficient zeds have repeatedly been linked to both
PUFFY BAGS
Lack of sleep can show as an accentuation
of the hollows under the eyes, which
are often referred to as dark circles or
tear troughs, says Dr Gupta. It can also
accentuate any fine crepe-like wrinkles
around the area. So why does this happen?
A lack of sleep causes deoxygenated blood
vessels to dilate and flow closer to the
skins surface. As the skin under our eyes
is 10 times thinner than others areas of the
face, say good morning to bluish-tinged
panda eyes.
PUFFY EYES
Puffy eyes are caused by weakening of a
membrane that holds fat pads around the
eyeballs in our bony orbits. This weakness
allows the fat pads to protrude forwards,
says Beeby. Puffy eyes may also be caused
by sleeping on your stomach, which allows
fluid to pool around your eyes. If you sleep
on your side, you may wake to find one eye
puffier than the other, so try sleeping on
your back.
KILO CREEP
One major strike against sleep loss is its
impact on appetite and weight.
Eating behaviours are altered with a
tendency towards consuming high-fat,
calorie-rich foods, Dr Eckert says. Short
sleep duration is associated with obesity
and increased mortality but the effects on
health and wellbeing may well be far more
widespread than we currently appreciate.
A study published in The American
Journal of Clinical Nutrition found that
brain activity in response to food stimuli was
greater after restricted sleep than a decent
kip, upping the odds of overeating.
Separate effects of sleep deficit on
metabolism can compound appetite
increase and reduced willpower, favouring
weight gain.
There is emerging evidence to suggest
metabolic function is impaired. For example,
in controlled laboratory studies when
otherwise healthy individuals are sleep
deprived, it can lead to a pre-diabetic state,
says Dr Eckert.
BRAIN FADE
Feeling sluggish at work could also come
down to sitting up watching Periscope. A
Harvard University study estimated that sleep
deprivation costs American companies $63.2
billion a year in lost productivity.
Power naps or whats known as biphasic sleep have also been shown to boost
memory and reaction time according to a
2009 study published in the Journal of Sleep
Research based on air traffic controllers.
Being well rested can even increase feelings
of gratitude according to two separate
studies.
www.womenshealthandfitness.com.au
23
thrive
MAKEOVER
MOVE YOUR WORKOUTS
Vigorous exercise just before bed can impair
sleep, but Dr Eckert says that exercise at
other times is actually a sleep aid. It is
associated with increased levels of slowwave (deep) sleep.
SWITCH OFF
BEHAVIOUR
Ditch the macchiato, doughnut and laksa.
Avoid caffeine in the afternoon and
avoid large quantities of food, particularly
heavy fatty foods, immediately prior to sleep
that may make you feel uncomfortable and
prevent sleep, Dr Eckert says. If you suffer
reflux, avoid spicy foods, as when you lie
down it may come back to bite you.
ORDER A MOCKTAIL
A couple of vinos may feel like they usher
you backstage at lala land, but the sleep
you have when you get there is likely to be
flawed. Alcohol prior to sleep can impair
sleep quality, cause snoring and in some
cases lead to sleep apnoea, and should be
avoided, Dr Eckert says.
24
www.womenshealthandfitness.com.au
BEDROOM
Dim the lights
According to the National Sleep Foundation,
bright light inhibits the release of sleep
hormone melatonin, which can only be
stimulated in a dimly lit environment.
Any bright light can prevent the release of
melatonin, preventing the onset of sleep. If
you cant block 100 per cent of light, Eckert
advocates using a sleep mask to mimic a
dark sleeping environment.
Snuggle up
Sleep temperature is integral to the quality
PHOTOGRAPHY: THINKSTOCK
snooze
www.womenshealthandfitness.com.au
25
thrive
Destinys
child
THERES NO NEED TO
GET ALL PARANOID,
BUT APPRAISING YOUR
BODY NOW COULD
GIVE YOU THE JUMP ON
DISEASE GENES.
WORDS: REBECCA LONG
26
www.womenshealthandfitness.com.au
So youre making all the right career moves for a cushy retirement
and minding your own genetic business when science asks you to
guess when youll die. Youd thought of going grey early (probable)
and middle-age spread (thanks Mum), but predicting your own fate
seems a little, well, macabre. But what if you could not only forecast
your fate, but change it? Advances in medical science mean that
even disease risk is now within your control. One of the biggest
recent breakthroughs in biological science suggests that even adult
humans are like switchboards, with genes able to be toggled on or
off. According to the decade-long Encode project, we each have
more power than fatalists thought to influence everything from
whether we gain weight after a bender to if and when we develop
heart disease.
DIY
By curating the foods and
chemicals ingested and
absorbed by the body,
WE CAN REDIRECT
DESTINY,
research suggests.
Dont get any ideas about eating your way to longer legs or
blonde hair; that stuff was hardwired before you drew breath.
But the broader blueprint theory has been blown apart by
recent research including a worldwide project involving over
400 scientists.
The key finding was that around four million switches
scientists had called genetic garbage or junk DNA are
critical to determining how cells and tissues behave.
According to a research paper published in journal Nature,
the finding could herald pathways to tweak DNA to prevent
all sorts of ailments from coeliac disease to certain cancers.
Imagine DNA, or deoxyribonucleic acid, is an iPad.
Epigenomes chemical codes wrapped around DNA and
able to switch it on or off are the rules meted out by your
carrier (say, how much your internet slows when you blow
your data cap). The genome is the operating system (like
Android or iOS). Translated to twins, it means even two
people with the same biological framework can have vastly
different health profiles. Researchers at the Garvan Institute
concluded from a study of twins that we can suppress some
parts of a genome and amplify others simply by flicking
an off switch through a process known as methylation.
Methylation patterns, even in people with identical genes,
can change disease susceptibility. (Theres also an on switch
known as acetylation.)
The big question is how to know whos got what genome
and quite what will flick the right switches.
Researchers behind the study the biggest genetic study
since the Human Genome Project 11 years ago have
discovered that human DNA is more active than scientists
have long believed. Theres a lot happening behind the scenes.
Which means current research is focused on finding out
quite how we can manipulate our DNA to ward off disease
and even reverse certain adaptations. Chief among hopes
is food, which anchors the science of nutrigenomics. By
curating the foods and chemicals ingested and absorbed by
the body, we can redirect destiny, research suggests.
MEDITATION
Meditation can also reduce expression of inflammatory genes linked
to loneliness and heart disease according to researchers at UCLA. And
you dont need to sign up for monk training or dip your wardrobe in
tie-dye. In a study in Brain, Behavior, and Immunity, just eight weeks
in a basic meditation program was shown to significantly reduce the
expression of inflammatory genes linked to loneliness. When adults
practised mindfulness-based stress reduction (MBSR) for 30 minutes
daily, attended a weekly two-hour session and took part in a full-day
retreat, genes and protein markers associated with risk for heart
disease were measurably altered. It underscores a previous UCLA
study of Alzheimers carers that found that a form of yogic chanting
meditation reduced inflammatory gene expression.
DRINKING
Chronic alcohol use causes genetic changes that make it nigh on
impossible to quit once a habit takes hold. According to a study at
Chicagos UIC College of Medicine, alcohol affects how genes express
themselves in the brain and remodels chromatin in a way that means
when you do decide to go dry youll suffer extreme anxiety. These
changes may explain the low success rate of sobriety efforts and
reluctance of drinkers to try giving up again.
SERENDIPITY
Scientists have documented spontaneous reversion of corrupt genes
leading to inexplicable recoveries from illness. Somatic reversion
occurred in a study of sufferers of a rare genetic disorder supposed to
cap lifespan at 10 years. Researchers at Sydneys Garvan Institute said
the phenomenon could explain why some sufferers of a rare genetic
disorder limiting life expectancy to an average of 10 years lived to 50
or older. Some sufferers of X-linked lymphoproliferative disease (XLP)
showed that an abnormal gene had corrected itself in certain cells,
stopping the disease in its tracks.
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27
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INTERFERING WITH
NATURE
even if it is with the best
intentions.
Your genes on
DISEASE
WEIGHT
PERSONALITY
If you think you copped the neurotic gene or blame DNA for your glasshalf-empty disposition, you might be onto something. Behavioural
genetics is a hot topic, with research showing links between biology
and personality. In her book Personality Theories: An Introduction,
Barbara Engel says that heritability accounts for around 40 per cent of
the five factors commonly thought to comprise personality: openness,
conscientiousness, extraversion, agreeableness and neuroticism.
Functional neuroimaging has further linked genetic mechanisms and
anxiety-related personality traits, she writes. However, Engel says that
even genetically coded behaviours arent impossible to change. There
goes that defence for your explosive road rage.
MENTAL ILLNESS
Recent research indicts gene expression in myriad mental illnesses
and mood disorders including borderline personality disorder,
depression and schizophrenia. A study published in 2013 in the
journal Neuropsychopharmacology revealed certain alterations in
gene expression thought to contribute to structural and functional
brain changes associated with depression. In studies of animals,
when chromatin (to do with chromosomes) structure was altered
by epigenetic events, gene expression affected depressionrelated behaviour, the effects of antidepressants, and resistance
to depression. Post-mortems have identified similar mechanisms
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29
thrive
30
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PHOTOGRAPHY: THINKSTOCK
PREVIEW
SCREENING
ITS MY
LIFE BLOOD
Lucinda Dennis, age 26
Fashion and lifestyle blogger, spicedfox.com
CHLORELLA
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THE
32
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NOW TRENDING
Fitspo has evolved into a global social media movement heavily
populated by young and beautiful healthy-living devotees crafting
images of their workouts and meals to gain followers. The movement
has seen the sudden and super-sharp rise of the fitspo celebrity at
home and overseas. Locally, personal trainer Kayla Itsines has a
whopping 3.8 million Instagram followers while other prominent
fitness gurus like former pole vaulter Amanda Bisk and sisters
Diana and Felicia of Base Body Babes have amassed more than
400,000 followers.
So whats driving the push to share photographic evidence of
our health and fitness pursuits online? The fitspo trend is the
perfect combination of three vital components: an always trendy
topic (fitness); an on-trend social media platform (Instagram);
and changing market psychographics where people are craving
connection to real people rather than faceless corporations more
than ever before, says social media expert Leonie Prendeville,
founder of Lion in the Village Marketing .
The fistpo trend is definitely most prominent on Instagram;
however, we also see it booming on blogs and Facebook. This is
because it is a highly image-driven trend, which lends itself to all of
these platforms, and one that is driven by small-time celebrities, who
are now more commonly being called influencers.
PHOTOGRAPHY: THINKSTOCK
33
Scroll
responsibly
WERE NOT SUGGESTING
YOU QUIT THE GRAM, BUT
UPGRADING YOUR SCROLLING
TECHNIQUE COULD PAY
DIVIDENDS FOR YOUR FITNESS
AND FREE YOU FROM A
NEGATIVE BODY THOUGHT
CYCLE.
Follow people who talk about
exercise as a feeling, not a look. This
Girl Can is an English campaign that
celebrates women who are doing
their thing no matter how well they do
it, how they look or even how red their
face gets. It offers up these fitspo
gems: I jiggle therefore I am and
Sweating like a pig, feeling like a fox.
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35
eat
SUGAR?
36
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37
trading standard sugar forms for fructosefree rice malt syrup. Rice malt syrup has
a higher glycaemic index than sugar, so it
actually causes a bigger rise in your insulin
levels, Barclay explains. There is no
difference metabolically with how your body
deals with sugars and other carbohydrates.
Eventually, they are all broken down in the
gut to single sugar molecules and, via the
large intestine and the bloodstream, they
are taken up by cells that use the glucose for
energy. Fructose does get processed by the
liver, but only a very small percentage of the
fructose eaten is ever stored as fat.
THE IDEA: YOURE EITHER WITH SUGAR
OR AGAINST IT
THE QUITTERS: Discourse suggests that
sugar habits need to be all or nothing a
position espoused by the quitting set.
Although some nutritionists advise simply
cutting down on sugar, many no-sugar
advocates agree that when you are trying
to break a sugar habit, it is important to
quit all of it at first, says Wilson. That
includes fruit, fruit juice, agave and honey.
After a few weeks, once you have broken
your addiction to sugar, then it is fine to
introduce some fruit back into your diet, as
well as some table sugar alternatives, such
as rice malt syrup. There is a detox period
where you will feel under the weather. This
lasted only a week or two for me. For some
people it can last six weeks. But it does pass.
According to Wilson, The I Quit Sugar
program recommends five to nine teaspoons
of sugar a day. Thats roughly two serves of
low-fructose fruit. If that means you need to
cut back on sugar, Wilson suggests that you
eat more healthy fats and healthy sources of
protein. Fats fill us up and so they help take
care of the craving for a treat, which is part
of the sugar addiction, she says.
THE MODERATES: Most nutritionists and
dietitians believe that it is unrealistic (and
unnecessary) to cut out all sugars. If you
do this, you are more likely to experience
cravings that could lead you to eat excess
snack foods high in sugar or could lead you
to engage in binging on sugary foods, says
Barclay. Instead, the Dietitians Association
of Australia reflects Australian Dietary
Guidelines, which advise limiting intake of
foods and drinks containing added sugars
such as confectionery, sugar-sweetened soft
drinks and cordials, fruit drinks, vitamin
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THE CASE
FOR:
THE CASE
AGAINST:
ADDICTION
DECONSTRUCTED
Nowhere has hype been more pronounced than in arguments for sugar
dependency. Addictivness has been championed by author of The
Blood Sugar Solution Dr Mark Hyman, who argues that some people
are genetically predisposed to suffer sugar addiction. I have observed
this in my patients, but now it is becoming clear why some have more
trouble kicking the sugar habit than others, he writes on his blog. The
science demonstrating that people can be biologically addicted to sugar
in the same way we can be addicted to heroin, cocaine or nicotine is
clear. So similar are the mechanisms in sugar and drug addiction, he
says, that recovering alcoholics often turn to sugar.
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39
HOW MUCH?
40
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PHOTOGRAPHY: THINKSTOCK
I
P
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A
R
U
T
A
0% N
10
g
k
1
r
o
f
2
5
Jus(letss$if you buy in bulk!)
REQUEST A FREE SAMPLE OR BUY DIRECT FROM BULKNUTRIENTS.COM.AU
b/BULKNUTRIENTS
a/BULKNUTRIENTS
x /BULKNUTRIENTS
move
FAT
LOSS
FIRST?
How to slim
and firm fast
www.womenshealthandfitness.com.au
PHOTOGRAPHY: THINKSTOCK
Science votes firmly for gymming first. The extra muscle gained in
the gym increases metabolism, setting the scene for more efficient
WHY THE BULK MYTH JUST WONT DIE
dietary manipulation. Its the proportion of fat in your body to, well,
Trainers dont deny it they just advise that this too shall pass. Im
everything else collectively known as lean mass (muscle, skin,
sure plenty of girls have hit the weights and ended up getting bigger.
bone, water) that determines how efficiently you burn kilojoules.
This is actually quite common phenomenon, says personal trainer
Eating below your calorie needs without exercise leads to losses of
Timo Topp (timotopp.com). But after a short period of unwanted
lean muscle of up to 37 per cent according tto a study
t d
i
d start to shrink. The reality is when you work
expansion,
youd
published in The Journal of Nutrition Health
n muscles, you will get smaller, have less body
on developing lean
H
fat and be toned, says Topp. Maston concedes that an initial
and Aging.
size increease is possible but not inevitable. If youre bulkYet the solution is far from quick. A
bic, enlist an experienced PT and ask them to err
phob
study in the European Journal of Clinicaal
on the side of caution. Bulking comes from the
o
Nutrition (EJCN) concluded that it mayy
type of program that a bodybuilder does; their
take up to 96 workouts to increase
training program is very different and would
resting metabolic rate (RMR) by
have nowhere near the amount of cardio,
five per cent and suggested that a
Maston says. Accredited practising dietitian
combination of workouts and diet
Melanie McGrice (melaniemcgrice.com.
was the most efficient way to shift
au) says its impossible to achieve the gains
body composition in favour of fatbodybuilders do without a sizeable caloric
free mass.
Cant get your head around you hauling
excess think 1,000 kilojoules above total
weights? You can get some of the perks from
daily energy expenditure (TDEE) daily.
activities such as boxing and swimming.
WEIGHT UP
43
CONSERVATION SOCIETY
How you lift, how much and how often determines whether youll
merely inhibit catabolism (the best-case scenario) or trade fat
for muscle.
In order to build muscle you have to overload, which means
challenging them until theyre sore, says Maston. Strength training
EAT TO LEAN
What and how much you eat plays a key role in whether your body
drops fat or adds muscle first. A study published in the Forum of
Nutrition journal showed that subjects on a calorie-restricted diet
who increased protein intake lost around 4.4 kg more than peers
eating comparable calories with a high proportion of carbs and less
protein. An impressive 3.7 kg of losses came from fat.
CUTE DRESS
EXPRESS
The rules:
Perform 3 x per week
Barbell squats
Walking lunges with a
bicep curl (dumbbell)
Push-ups
Chin-ups
Triceps dips
Shoulder
press dumbbell
Beginner
8 to 10 reps x 3 sets with
30 seconds rest
Intermediate
6 to 8 reps x 5 sets with
30 seconds rest
Advanced
6 to 12 reps x 3 to 4 sets
with 1 minute rest
44
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LEAN DOWN IN
MINIMUM TIME
WITH THIS
PLAN FROM
GABRIELLE
MASTON
CARDIO KICKBACK
The rules:
At least 30 minutes, including
interval training
Jogging intervals or cross trainer
intervals, 1 minute easy, 1 minute hard
OR
4-minute run followed by a 3-minute
walk or slow jog, 5 times OR
2 minute high intensity, 1 minute low
intensity on the cross trainer at the
gym, 10 times
OR
1 explosive lap of the pool, 1 easy lap, 10
times
OR
3 minutes high-intensity cycling, 3
minutes low-intensity cycling, 5 times
Lean gains
The rules: Fasting for 14 hours per day and consuming a highprotein diet (consisting mainly of unprocessed foods). Training
day and rest day specific diets are recommended (e.g. more
carbohydrates on training days).
Bulk-cut
The rules: Overfeed in order to gain muscle, then diet
heavily to lose weight or shred in periodic cycles.
The perks: Eating a calorie surplus during bulk cycles
and only having to calorie reduce for short periods
of time.
The facts: People need to be careful with this diet
as during the bulk stage, people often gain more fat
than muscle, and once youve gained fat cells, theyre
with you for the rest of your life. Its hard, and takes a
long time to build muscle, and most people dont have
the technology to know whether they are gaining fat
or muscle. People also often turn to eating a lot of
unhealthy foods during the bulk stage, which is bad
for their general health.
What to eat
ANABOLIC EATS
Caloric deficit? Check. Enough protein to spare muscle from being
chewed up as a source of functional energy? Check. Lose fat and
build muscle with Melanie McGrices lean bean intel.
5,500 kJ per day
180 g carbohydrates (3,000 kJ)
80 g protein (1,360 kJ)
30 g fat (1,150 kJ) AND
2.2 L fluid
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45
move
fit food
Drool-worthy
RECOVERY
SNACKS
CINNAMON PROUGHNUTS
Makes 4
NEED
DO
NEED
DO
Combine protein and cacao with one to two tablespoons
of water to create a thick pudding. Lightly grease a small,
round plastic container with coconut oil (this will be
your serving dish). Place half the mixture into the cup
and place the biscuit on top. Freeze for 10 to 20 minutes.
Remove from freezer and top with melted marshmallow
before pouring remaining protein pudding on top.
Freeze for another 20 to 30 minutes. Macros are for the
entire portion but you can also divide the mixture into
two or three using a mini muffin tin.
Protein: 45 g // Carb: 1.5 g
STRENGTH TRAINING
MACRO CRIB NOTES
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Pre workout
Around 0.15 g of protein
and 0.15 g carbohydrate per
kilogram of body mass.
Visual guide
200 ml reduced fat milk (10 g
protein/15 g carbs) or 200 g plain
yoghurt (10 g protein/22 g carbs)
Post workout
25 g protein and 1
g/kg body weight
carbohydrate.
move
48
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THE
PERFORM FOUR TO FIVE SETS OF
20 REPS WITH A TWO-MINUTE
REST BETWEEN ROUNDS. JUMP
FOR JOY WHEN COMPLETE!
49
SINGLE-LEG DEADLIFT
Position weight to left side and raise right foot slightly to take weight off.
Keeping neck and spine position neutral, tilt your weight forward while
reaching your right foot back, leg straight and toe pointing towards the
ground. Use your left arm for balance on left hip and right arm reaching
towards the floor. Return to upright position and repeat. Switch to
alternate side after first side is completed. 20 reps.
SKATE LUNGE-BACKS
Step back and over towards the direction of your front leg. Explode off of the
back leg in a skate motion to switch leg positions, alternating your front leg
to the back and towards the alternate front leg. Repeat motion, keeping your
hands in a stable position in front of your torso. 20 reps (each side)
POP SQUAT
Squat to 90 degrees, feet shoulder-width apart, knees in
line with toes. Explode out of your squat and through your
heals. Land softly back to your squat starting position and
prepare to repeat. 20 reps.
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SIDE LUNGE
Step to the right in a deep squat position. Bring the legs together and
reverse squat position to the left side. Stay in your squat position
throughout the movement. 20 reps (each side)
JUMPING JACKS
Explode up into the air, spreading legs apart and raising hands above
head in one motion. Land back down, cushioning the land, and
repeat back up. 20 reps
HIGH KNEES
With legs hip-width apart and hands in a runners stance,
explode out from one leg, lifting the alternate knee as high as
possible. In a skipping-like motion, repeat high knee on each
side to completion. 20 reps (each side)
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51
promotional feature
Fiercel
FIT
THE COURSE
Obstacle courses are run over five to 20
km and usually involve about 15 hurdles,
allowing participants to break free from
fitness plateaus in an entertaining yet
challenging environment. The Night Attack
event is pitched at an entry level of 5 km
with 17 obstacles. Obstacles can include
anything from cargo nets, mud crawls and
monkey bars to rope climbs, person lifts and
balance beams. Think lots of water, mud and
all things beast-mode!
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ON THE NIGHT
Choose appropriate clothing ditch the
cotton socks or shorts that tend to soak up
water and mud and instead opt for synthetic,
tight-fitting gym gear that is quick-drying
and wont get caught in obstacles. Long pants
can help avoid abrasions to knees and legs,
and gloves will aid your grip on climbing
obstacles, especially when your hands get wet.
To avoid injury, Dr Kieran McCarthy, True
Grit event doctor, says awareness is key.
Have a look at the obstacle as you
approach; try to determine the best way over
by watching other people, says McCarthy.
You also need to watch out for other
participantsscan your surroundings and
move out the way if youre in danger.
Stay well hydrated and don a
positive attitude!
*Extracted from The Complete Obstacle
Conditioning Program by ex-Special Forces
members Adam McNamee, Scott Evennet and
Rhys Dowden. For a full training and nutrition
PROUDLY Presented By
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move
Fitgeist
FILTER
WHATS
TRENDING IN
FITNESS AND
HOW TO MAKE
IT WORK FOR
YOU
PHOTOGRAPHY: THINKSTOCK
54
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TRY: HIIT
High-intensity interval training (HIIT) involves
alternating short periods of intense anaerobic exercise
with active recovery sessions. These short, intense
workouts burn high levels of calories and improve
athletic capacity.
HOW: Try the following routine over two to four weeks
and complete two times per week. Make sure you
record whether you reached the program goal or not.
A. WORKOUT 1: INCLINE SPRINTS (LVL 35)
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55
3; 0; 1
C. TRICEP ROPE PUSHDOWNS 15
2; 0; 2
E. OVERHEAD DUMBBELL TRICEPS
EXTENSION 1215 reps 4 sets,
56
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Complete 2 rounds
WHY: A strong core will ensure you
engage the correct muscles during your
training and allow you to build a wellshaped physique.
INSIDERS TIP: Begin each workout
with the routine above and you will be
well on your way to a killer core!
Activating these muscles prior to
your workout will promote a muscle/
mind connection. This increases muscle
fibre activation, improving your lifts
and decreasing your risk of injury.
Alternatively, if you are unable
to effectively engage your core, try a
Pilates class to ensure you have the
correct technique to build your base.
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whandfmag
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Serving
suggestion
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THE MOVE:
TRICEPS OVERHEAD EXTENSION WITH ROPE
Why: Keeping your body in proper
standing alignment with core
stabilisation and isolation of the overhead
tricep extension is an excellent total body
exercise with focus on the tricep muscles.
How: Attach a rope to a high pulley.
After selecting an appropriate weight,
grab rope with both hands and face
away from the cable.
With a slight bend in hips, lean
forward slightly and engage core.
Position your hands behind your
head with elbows pointing straight up.
Your elbows should start out flexed.
THE MOVE:
TRICEPS PUSHDOWN ROPE ATTACHMENT
Why: This is a strength, cable machine isolation
movement for triceps to help target and strengthen.
How: Attach rope to a high pulley. Grab with a
neutral grip, palms facing one another.
Standing up with torso straight and very small
inclination forward, bring your arms up to 90
degrees. This is your starting position.
Using the tricep, bring the rope down. At the end
of the movement the arms are fully extended.
Nail it: The upper arms should always remain
stationary next to your torso and only your forearms
should move. Exhale as you perform this movement.
Keep your core engaged through the entire
exercise as well as shoulders down and back away
from your neck.
THE MOVE:
SKULLCRUSHERS
Why: Skullcrushers are a great exercise to superset
with other tricep exercises and work well as the
second exercise because you can go fairly heavy
with weight.
How: Lie down on bench and bring weight up.
Keep arms straight up to ensure youre working
against gravity.
Only bend your elbows. Avoid allowing upper
arms to move. If they do, allow some of the load to
your shoulders.
Lower the weight under control, using a speed that
is deliberate and consistent. Keep wrists straight and
strong. Power weight back up but stop short of full
extension to allow constant tension on muscle and no
rest at the top of movement.
Nail it: Keep your elbows in tight and avoid elbow
flare to ensure triceps do the bulk of the work. Allowing
your elbows to flare reduces the triceps workload.
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59
THE MOVE:
SEATED TRICEPS DUMBBELL PRESS
Why: Doing seated dumbbell triceps
presses allows you to concentrate
specifically on strengthening. Isolated
tricep exercises build muscle.
How: Sit down on a bench
and grasp a dumbbell with both
hands and hold it overhead at arms
length. Keeping your upper arms
close to your head (elbows in) and
perpendicular to the floor, lower the
resistance behind your head until
your forearms touch your biceps.
THE MOVE:
BENCH DIPS/TRICEPS DIPS
Why: Using your own body weight for triceps dips is a
great exercise you can do anywhere. You can also vary the
intensity by alternating your leg position and add weight
for greater residence.
How: With bench behind you, place both hands
on the edge, fully extended and shoulder-width apart.
The legs will be extended forward. This will be your
starting position.
Slowly lower your body as you inhale as you bend
at the elbows until you lower yourself to slightly less
than 90 degree angle between the upper arm and the
forearm. Keep elbows as close to body as possible during
movement. Use your triceps to bring your torso up to
starting position.
Nail it: Variations include placing your legs on
another flat bench in front of you for more of a challenge.
Placing weight in your lap with legs extended can also
make the exercise more challenging. Keep shoulders
back and down at all time away from neck to keep good
posture throughout exercise.
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THE MOVE:
TRIANGLE PUSH-UPS
Why: The triangle push-up gets its name from the
position of your hands. Mastering this movement
with a modified position of knees on the ground is
recommended to keep proper form. The triangle
push-up is an excellent total body and core exercise
with emphasis on triceps.
How: Begin the move by positioning hands on
the mat directly under chest with fingers spread
THE MOVE:
CLOSE-GRIP BALL PUSH-UP
Why: This is an advanced total body
move that works not only triceps but
pecs, delts and core as well.
How: Secure the ball for minimal
movement during exercise. Get in
standard push-up position with hands
on medicine ball under chest. Your left
thumb and forefinger should touch
your right thumb and forefinger. Brace
your core with arms fully extended and
keep elbows close to body. Slowly lower
yourself towards Swiss ball.
Once your chest touches the ball,
press back to starting position.
Exhale breath on push-up.
Nail it: Keep your core tight and
engaged throughout entire exercise
movement as if you were doing a plank.
In order to get full body muscle activation
during exercise, dont let back sway.
THE MOVE:
CABLE ONE-ARM TRICEPS EXTENSION
Why: Isolating the triceps one arm at a time with
cable extensions helps concentrate on the triceps
muscle and ensures continuous muscle tension
throughout entire exercise.
How: With your right hand, grab a single
handle attached to the high cable pulley. Stand
directly in front of weight stack. Now pull the
weight down so that your upper arm and elbow
are locked into the side of your body. Your upper
arm and forearm should form an acute angle
(less than 90 degrees). You can keep the other
arm by the waist and can have one foot in front
BROOKESTACEY.COM
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61
move
Brooke
Stacey, 35
ON FAT LOSS
WEIGHTS OR CARDIO?
The way to sculpt and tone your body is by lifting consistently with
resistance training. The amount of time it will take to get results
will vary depending on your starting ability, current weight, muscle
mass and body fat. You should see results and progress within
12 weeks of consistent training and eating better. When you do
resistance training you are building muscle, burning fat and creating
the body shape you are after, such as a slimmer waistline, more
shapely hips and glutes and stronger, more toned legs and arms.
WEIGHT OR MEASUREMENTS?
I dont regularly weigh myself or take body fat percentages or
measurements unless I am about to start a new 12-week training
program and wish to evaluate my bodys response. I normally
measure my appearance from the way my clothes fit and how I
feel and look in the mirror. Placing less emphasis on measuring
and how I look and more emphasis on how Im feeling helps me to
maintain a lifestyle and consistent body image. For people starting
their fitness journey or a new training program, measurements can
be helpful so you can gauge progress but weight is not a good
measure as muscle does weigh more than fat and weight loss isnt
necessarily good if its mostly muscle. Instead go with girth of waist,
glutes and legs or body fat percentage.
CARBS OR NO CARBS?
When lifting weights several days a week, you need to fuel muscle
growth with lean proteins, good fats and whole grains. You dont
always need to eat chicken, sweet potatoes and asparagus. For lunch,
I recommend a homemade sandwich with wholegrain bread, turkey,
mustard, spinach and lettuce. What you do need to realise is that
what you need to eat is determined by your current activity level
and adequately fuelling that. If you stop training as much, you need
to prioritise adequate protein to maintain the muscle mass you have
and not overeat carbs.
CALORIES OR MACROS?
If you are training five days a week in the gym lifting weights,
you will need to eat more and fuel your body for that activity
level. The biggest mistake I see among people pursuing fat loss
is cutting back too much on eating or not eating at all. You dont
need a competitors diet to live a healthy, fit lifestyle. You must
eat throughout the day to fuel your body; it is what food and how
much you eat that determines whether you will lose fat or gain it.
If you have good muscle mass but can only get to the gym a couple
of days a week, you need to be more strict, limiting carbs and
moderating portions.
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FOOD OR SUPPLEMENTS?
I like to take whey protein as a post-workout snack or midday snack
if I am on the go as its a great way to get the amount of protein
necessary to fuel muscle growth. I also like to support my workouts
with branched chain amino acids (BCAAs), which are the building
blocks of protein and therefore muscle. BCAAs make up almost
one-third of skeletal muscle tissue in humans, and leucine, isoleucine
and valine are the three most important aminos for feeding hungry
muscle. I also take a one-a-day womens multivitamin and fish oil.
YOGA OR NO YOGA?
I love to incorporate hot, vinyasa flow yoga into my weekly workout
routines as I find it helps me stay limber and flexible and keeps me
from getting too stiff from lifting.
brookestacey.com
MAKE
TODAY
COUNT
Protein
23g
Carbs
Fats
20g
2g
DIET WHEY
incsports.com.au
@incsports
INC Sports
move
#Rawfitspo
Pre-Valentines Day workout inspiration from those who matter most.
EXTRACTED FROM THINK LIKE AN ATHELETE BY DAVID NICHOLSON,
PUBLISHED BY HARDIE GRANT, RRP $ 22.95
THERE IS MORE
WISDOM IN YOUR
BODY THAN IN
YOUR DEEPEST
PHILOSOPHY.
FIND OTHERS
WHO SHARE YOUR
LAURA KARAM
CHRIS GAUVIN
RAW
FITSPO
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CHRISTIE HOVORKA
KATE ALBURY
PAMMY SUE
PAIN IS
TEMPORARY,
CHRISTIANN SANDERS
THE DIFFERENCE
BETWEEN
IMPOSSIBLE AND
POSSIBLE LIES
IN A PERSONS
DETERMINATION.
LEXY STANLEY
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65
move
Motivation
Geez I regret that workout. No-one, anywhere,
ever, was among last years most pinned and reposted memes for good reason. It speaks to quite
how common it is to view exercise with something
between terror and disdain. The reassuring fact
is that many of us have to fight tooth and nail to
get ourselves to the gym. Its excellent news for
entrepreneurial types, since the commonness
means theres a huge market for fads. That market
is also inexhaustible in a similar way to the one for
diet shakes and pills or anything else designed to
do nothing more than momentarily coddle hope.
The problem with approaches that pique excitement
through promises of fun is that they dont resolve
the reasons most of us fear or loathe exercise, which
has more to do with a mental facsimile than reality
(hands up whos ever been on the treadmill and
thought, huh, this is not so bad?)
Mental tactics can also make the difference
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DISTRACTION
Few things are worse than spending 40 minutes
watching the clock, wishing your legs werent
burning. If workouts feel like torture, no amount
of reframing is going to work as youre creating
fresh (and strong) evidence for the contention
that exercise sucks. The challenge, particularly
for those with specific fitness goals that cant
be ticked with a Zumba class, is to find reliable
ways to take your mind elsewhere. One welldocumented tactic is listening to music. Research
shows that listening to music during a workout
can extend the duration before fatigue takes hold,
PROSPECTION
Unlike traditional theories of decision-making, which reconcile
expected outcomes and a persons current motivational state,
prospection considers a persons ability to think a step ahead to
how theyll feel if the likely sequence upon choosing one or other
option eventuates think feeling stuffed and guilty during Suits
if you choose to have another piece of Mars Bar slice now. Simply,
prospection is the ability to anticipate future mental processes and
motivational and emotional states according to a paper published in
journal Frontiers in Neuroscience. Just as you can tap into evidence
that you can do things you doubt you can, you can tap into aversive
experiences when youve encountered an outcome similar to the
one youd expect given a certain course of action now. Staying home
and telling the girls you have a migraine, for instance, is likely to
leave you feeling lousier than you possibly could from any half-hour
workout. Conversely, you probably know well that theres nothing
more empowering than conquering a challenge, so you can be pretty
sure that even if the workout does suck (and its unlikely), the feeling
afterwards will be worth it. (No-one, anywhere, eh-ver.)
SELF-TALK
Despite the appeal of memes and affirmations, statements of effervescent
positivity can work against achieving goals. The problem, experts say, is
that layering a conscious thought over contrary unconscious core beliefs
can lead to counterproductive inner conflict (think analysis paralysis)
and self-flagellation when results fail to materialise. A study published
in journal Psychological Science suggests that rather than steamrolling
doubts and telling yourself youre sure youll run faster today than ever,
also known as declarative self-talk, acknowledge your fear that youll
barely make the 1km mark and come up with a question that challenges
you to refute your contention (known as interrogative self-talk). Will I
run my fastest time? Last summer I struggled in the heat, but training
in the heat will help me to run better times in hot conditions. The trick
is to acknowledge doubts and incorporate them into your answer; while
hell, yes might get you out the door, if its unrealistic, youre destined to
fail and failure will only disempower you by solidifying doubt.
Good pain
DECODED
WO RDS : D O M I N I Q UE S URI A N O
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Generally, the older you are, the less time you need to
heal. Healing and growth is most successful with rest after
eating a meal of carbohydrates, protein and fat immediately
after a workout. Protein provides raw material that can be
used to complete the healing process.
On completion of my workout, I am sweaty and
exhausted. My body is in overdrive, begging for nutrients to
repair and recover with so they can be bigger and stronger
tomorrow. I always have a good-quality whey protein shake
on the ready as it is fast digesting, making for quick delivery
to my exhausted healing muscles. If I have the time to sit
down and eat a small meal immediately (within 20 minutes), I
will ensure my meal contains a good source of fast-digesting
carbs and protein, says WH&F head trainer Sheena-Lauren.
I want carbs in this meal as not only will it help to
increase my energy levels but they will be used to help better
the efficiency of getting protein to my tired and damaged
muscles rather then be stored as fat. We must remember that
when we lift weights, we are breaking muscle fibres, so we
need to ensure they repair optimally for stronger regrowth,
which means stronger and more toned muscles.
Try do a split-training program where you train a
different muscle group on different days to speed recovery.
Follow a five-day schedule that mirrors a pattern such as: legs
and abs on day 1, chest on day 2, back and abs on day 3, rest
on day 4 and shoulder and abs on day 5.
For diet, Sheena-Lauren recommends post-workout meals
that have 150 grams of sweet potato with 300 grams of
cottage cheese, one chicken breast with 125 grams of sweet
potato, or 1.5 bananas with two tablespoons of peanut butter.
STRENGTH
Week 1: Recovered
By the end of your first week away, youre probably feeling pretty
awesome. The first week is pretty much a recovery week, says
Hunt. Like bodybuilders who train legs, arms, etc. one day a
week, by the following week, theyre fully recovered and ready to
train again.
Week 23: Holding
The next three weeks of your trip will fly by without much change
to your gains; although, if youre not watching what you eat (and
we assume youre not), then a little extra soft stuff might have
started to creep on. At this stage your body is maintaining your
strength and muscle tone pretty well based on your nutrition and
how much incidental activity you are doing, says Hunt.
Week 45: Gradual decline
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PHOTOGRAPHY: THINKSTOCK
CARDIO FITNESS
Week 1: Holding
GAIN TIMELINE
Week 1: If youre hitting up the gym for the first time
or returning from eight luscious weeks of fitness-free
adventures, get ready for some good and bad news. The
good news? Youll probably feel pretty good in the first
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PHOTOGRAPHY: THINKSTOCK
Part-time
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DIET
NATURAL SELECTION
ERS
MODERN FASTS
Theres no end in sight to the deluge of
variants on proprietary intermittent fasting
protocol 5:2, including Paleo-centric
approaches and tricked up timings that
make it sound almost, well, moderate.
Enter the 20:4, 16:8, the hugely popular
5:2 and the day on/day off diet, or DODO,
which all promote a period of relatively
normal eating succeeded by a period of
reduced caloric intake.
The 16:8 protocol is one such franchise
developed by Martin Berkhan and marketed
under the banner LeanGains.
Its based on an eight-hour feeding
period followed by a 16-hour fast, says
Brian St. Pierre, nutrition educator at
Precision Nutrition. Slightly less normal is
the 20:4 protocol, also known as the Warrior
Diet, which adds a twist in imploring
participants to work out in a fasted state.
The best known yet by no means most
moderate is 5:2, which has been popularised
as a non-diet diet that permits freestyle
eating most of the time while steadily
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causing weight loss. The catch is that for two days a week,
adherents are limited to a paltry 2,000 kilojoules, effectively
compensating for five days eating at or near maintenance.
Its not a magic bullet, but basic math founded on the
inescapable truth that to lose body fat you need to burn
more calories than you consume. If your total daily
energy expenditure (TDEE) was 7,000 kilojoules and you
consumed 6,060 kilojoules five days a week and 2,000 on
the other two, youd net a 14,700 kJ loss equivalent to
about a third of a kilo of body fat over a week without
feeling as though you were dieting (that 960 kJ daily
shortfall is a large skinny latte and tablespoon of peanut
butter (see p. 87).
If you like the idea of confining your deprivation to
discrete days rather than spending weeks or months saying
no to cake dates and social dinners, the DODO diet,
developed by nutritionist Drew Price, works on similar
principles as 5:2 except you restrict every second day rather
than twice a week albeit with less severity.
I think the results you see are caused by the calorie
deficit, not by the fasting itself, says Kate Gudorf, from
the Dietitians Association of Australia. And in the
case of the 5:2 diet youre eating 500 calories a day for a
woman and 600 for a man. Thats well below what we
would recommend.
THE GOOD: The science behind the diet means that many
dieters will initially exhibit weight loss, and Jessica Tzvetkoff,
nutritionist from nutritionandstyle.com.au, says there can be
additional benefits including the reduction of blood glucose
and LDL cholesterol, a reduction in a persons risk of developing
age-related conditions such as cancer, Alzheimers, heart disease
and diabetes.
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BINGE CITY
73
Fasts to
SLOW AGEING
It mightnt be a magic
weight loss bullet, but
if eating less meant
youd live longer,
would you?
In certain parts of the
world including parts
of the Peruvian Andes,
Ecuador and Japan
it is not unusual for
people to live to 100.
If you want to
slow down ageing, you
want to slow down
your metabolism, says
anti-ageing expert
Dr Michael Elstein,
because the faster
you metabolise, the
more free radicals you
generate.
Scientists now
believe that the body
is actually designed
to live to 120, its just
that it struggles to
withstand the assaults
of processed and
deep-fried foods.
Aside from
manipulating
epigenetics, there is
a simple way to slow
your bodys march
towards mortality but
you might be hungry.
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FASTING
THE THEORY: Regular fasting helps to slow
metabolism, which slows the ageing process.
FOR: I think we evolved to have some fasting
days, just because we werent able to hunt down
that animal that day, says naturopath Mim Beim.
It does have the effect of slowing your metabolic
rate and gives us a break from the free radicals that
we create when we digest. A lot of my patients do
really well if they include a day of not eating.
Dr Andrew Weil, renowned integrative medicine
practitioner and author of Spontaneous Healing, is
also an advocate.
I have experimented with fasting one day
a week, usually on Mondays, he says. When I
fast, I consume nothing but water or herb tea,
sometimes with lemon in it, and I find this to be
a useful physical and psychological discipline. It
feels healthy.
There are many secondary benefits as
well, such as greatly increased appreciation of
food following a fast and greater ability to eat
consciously rather than unconsciously.
BUT: On the flipside, with a slow metabolism,
youre also prone to putting on weight, which
doesnt help with longevity, says Dr Elstein. And
when you slow your metabolism down, everything
slows down your brain slows down and your body
slows down, which is not always conducive to an
active life. Its also very hard to stick to.
Such a dip in your calorie intake can cause side
effects in some people, and if youre skinny and
sensitive to the cold, its probably not for you.
Your body can become stressed, blood
sugar levels can become unbalanced and you
produce higher levels of the stress hormone
cortisol, says Stevens. When this happens, you
increase inflammation in your body, which can
cause more wear and tear. There is a fine line
between fasting and putting your body under
stress and limiting your overall calorie intake.
NEervW
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Single s
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diary
INFLATABLE FLAMINGOS AND FOOD
If you hook a blow-up swan up to a basketball
compressor (this also works with flamingos),
the newly rotund bird comprises the same
amount of PVC as it did before inflation.
Human bodies are similarly unable to
instantly convert energy to extra muscle or
fat mass. Contrary to caveats issued by many
fitness professionals, there is a significant
margin for diet error.
Not only are most foods less culpable than
their pop notorieties suggest (hello, carbs),
even exceeding your calorie needs by a decent
margin is unlikely to do much more than
make you feel guilty.
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PHOTOGRAPHY: THINKSTOCK
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eat
PHOTOGRAPHY: THINKSTOCK
Feelgood
smorgasbord
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PRIORITISING
DIETARY
PRECURSORS TO KEY
BRAIN CHEMICALS COULD
MAKE YOU FEEL A WHOLE
LOT BETTER ABOUT,
WELL, LIFE.
Most of us are more than
familiar with using a Neil
Young ballad or Gunners set to
regulate our mood either by matching
or opposing our state of mind. Few would be
unfamiliar with knocking back the odd vino for
a bit of Dutch optimism or courage. But when it
comes to regulating emotion, food tends to be an
afterthought (eating an entire packet of Maltesers
in your PJs after a crap day doesnt count).
There is an increasing amount of research
pointing towards food as having a powerful
effect on the way we feel, both physically and
emotionally, says Alexandra Massey, author of
Superfoods to Boost Your Mood.
While most people now know that suboptimal neurotransmitters are implicated
in mood disorders such as depression and
manipulated by medications such as serotonin
reuptake inhibitors (SSRIs), the scope of strategic
nutrition to cultivate emotional states has been
largely overlooked. In fact, while pharmaceuticals
can stop neurotransmitters such as serotonin
from escaping, they cant create more of it. The
only way to synthesise it is by ingesting foods
containing precursor amino acids.
Known as essential amino acids, These
chemicals are made in the brain from the food we
eat and are highly sensitive to the type of foods
that are eaten, says Massey.
Whats more, while they are primarily
brain dwellers, neurotransmitters also occupy
other sites chiefly the stomach. The gut is
sometimes even referred to as the second brain
or little brain.
The gut is referred to as the second brain
because there are millions of nerve cells around
the intestines, almost as many as in the brain,
says nutritionist and advisor to the Mindd
Foundation Frances Dalton.
The guts so-called enteric nervous system
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PROTEIN
THE TRANSMITTERS: Serotonin (calm,
contentment); dopamine (focus, alertness)
CRITERIA: 20 to 30 grams of protein per meal (at
least a palm-size portion of protein three times
a day)
ON A PLATE: Turkey, beef, pork, cheese, chicken,
wild game
SABOTEURS: To beat competing amino acids
across the blood brain barrier, tryptophan needs
sufficient calcium, magnesium, vitamin D and B
vitamins. It also needs a small amount of complex
carbohydrates, which release insulin, keeping the
other amino acids at bay. Healthy fats increase the
availability of tryptophan in the brain.
Without protein you cannot feel optimistic,
enthusiastic, calm or comforted, says Julia Ross,
author of The Mood Cure and a pioneer in the
field of nutritional psychology. She says shes seen
people experience marked mood shifts within
days of adding more protein. The more protein,
the better youre able to feel, she says.
Tryptophan is a veritable hero in
happiness circles.
Tryptophan first converts into a substance
called 5-HTP, which then converts directly into
serotonin, says Ross. The reason that serotonin
is so emotionally vital is that it is our primary
defence against both depression and anxiety.
Serotonin deficiency is a factor in many seemingly
unrelated psychological and physical symptoms,
ranging from panic and irritability to insomnia,
PMS, and muscle pain.
Few foods contain 5-HTP or serotonin
themselves, so everything depends on you getting
enough tryptophan from your diet.
CARBS
THE TRANSMITTERS: Serotonin (calm, contentment)
CRITERIA: Due to the slow-release effect, its not a great idea to
load up too close to bedtime. You wont have the time frame to
burn it off, the brain doesnt need the activity, and youll only feel
sluggish in the morning.
ON A PLATE: Wholegrain cereal/bread, sweet potato, oats/
porridge
SABOTEURS: Avoid refined breakfast cereals, rice crackers and
go easy on the fruit juice
When it comes to the role of carbs in getting tryptophan into
the brain, think of the search for a car spot at Westfield three
days before Christmas. In amino acid land, the competition for
a brain spot is intense. Consider carbs valet parking for select
neurotransmitter precursors including serotonin. Yet get the
wrong kind of carbs and watch the whole thing crumble.
Fast-release carbohydrates such as sugary drinks and snacks
and white bread are disastrous, says Dale Pinnock, nutritionist
and author of The Medicinal Chef. These foods cause a sugar
rush and a surge of adrenaline that can make us feel manic and
edgy. Adrenaline is to anxiety what petrol is to a bonfire. On top
of that, the body has to deal with this sugar at a rapid pace, and
what goes up must come down, so we are left in a slump. This
causes low moods and mental fog. Low-GI carbs, conversely,
prevent mood swings. A low-GI diet will keep blood sugar
levels at a steady and consistent level, keeping moods stable and
preventing mood swings, says Pinnock.
ESSENTIAL FATS
THE TRANSMITTERS: Dopamine (focus, excitement)
CRITERIA: Ensure that youre eating more omega-3s than
omega-6s
ON A PLATE: Oily fish (sardines, salmon) and flaxseed oil are
chief sources of omega-3s. Omega-6s are native to margarine
and vegetable oils.
SABOTEURS: Saturated fats, e.g. butter and sour cream
Essential fats are like door grease they literally let the brains
parts move freely.
Your body is supposed to be full of fat, about 28 per cent
for women and 18 per cent for men, says Ross. Up to 60 per
cent of your brain should be composed of specialised fatty
substances that have to be replaced constantly and have very
complex mood-related duties.
Omega-3s, which comprise fatty chains called
DHA and EPA, are the chief mood mongers. Every
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19
feel-phenomenal
FOODS
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CHIA SEEDS
QUINOA
SALMON
Dr Sarah Schenker says: Salmon is a rich source of
omega-3 fatty acids. Omega-3 fatty acids are vital for
good mental health, brain function, energy production,
oxygen transfer and immunity. Salmon contains
omega-3 fats DPA (docosapentaenoic acid) and EPA
(eicosapentaenoic acid), which can help to reduce
inflammation. High levels of inflammation may be linked
to depression.
Dr Christy Fergusson says: Salmon is rich in DHA
(docosahexaenoic acid). A lack of DHA increases
corticotrophin, the hormone that is responsible for your
day-to-day emotions. Without this your hypothalamic
pituitaryadrenal axis can become imbalanced and
affect your ability to stay cool and calm, leaving you
irritated, anxious and moody.
Work it: Serve pan fried with steamed vegetables or
flake into basmati rice.
CHICKPEAS
Dr Sarah Schenker says: Chickpeas contain substances
known as phytoestrogens, which can help to balance
hormones such as testosterone, found in both men
and women. When the level of this hormone rises,
mood can be affected and increased feelings of stress
and anxiety can occur. The fibre in chickpeas can
prevent blood sugar fluctuations, which are associated
with irritability.
Dr Christy Fergusson says: If you have been
struggling with hormone havoc, nutritional superstars
phytoestrogens could be just what your hormones
need to go from haywire to harmonious. They lock into
your hormone receptor sites and offer your body a
more natural and gentler form of oestrogen. Over time,
this can help to correct hormone havoc and make any
monthly moods more bearable.
Work it: Add chickpeas to salads, soups and stews and
use to make hummus.
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83
COCONUT
Dr Sarah Schenker says: Coconut flesh is high in
protein and fibre. The saturated fat in coconut oil
supports the thyroid gland and the nervous system,
both of which are important for maintaining your
energy levels and help keep you in a positive mood.
Dr Christy Fergusson says: The fatty acids in
coconut oil are excellent for killing harmful pathogens
(disease) and so potentially help prevent infections
which are both physically and mentally wearing.
Work it: Add coconut to curries, grate into yoghurt
and serve with fruit salad.
ASPARAGUS
Dr Sarah Schenker says: Asparagus is one of the
richest sources of B vitamin folate available, a lack of
which has been linked to poor mood.
BLUEBERRIES
Dr Sarah Schenker says: Blueberries contain large
amounts of vitamins, including vitamin C and antioxidants
that can help you feel more energetic and promote a
healthier mood.
Dr Christy Fergusson says: Blueberries are also full
of seeds packed with the nutrient zinc essential for
hormone balance.
Work it: Throw a handful of blueberries into your
porridge or blend with yoghurt to make smoothies.
SPINACH
Dr Sarah Schenker says: Spinach contains important
vitamins including vitamins A, C and E, which are needed
for the healthy production of thyroid hormones. Energy,
appetite, mood, weight and body temperature are all
governed by hormones that are produced by the thyroid
gland and any hormone imbalance can produce a wide
variety of symptoms.
Dr Christy Fergusson says: If you have been struggling
with low energy, weight gain and suspect your thyroid
could be crying out for help, spinach will help give
your system the ingredients it needs to make your
thyroid hormones.
Work it: Use in salads, stir fries and soups.
AVOCADO
Dr Sarah Schenker says: Avocado is one of the highest
sources of tryptophan, which is converted into serotonin,
promoting feelings of happiness and relaxation. Avocados
also contain omega-3 fatty acids, which can reduce your
risk of depression.
Dr Christy Fergusson says: Omega-3 fatty acids are vital
for optimal brain function and will keep mood steady.
Work it: Slice or mash avocado and add to wraps
and pitta instead of mayonnaise. Add avocado to any
smoothie for a creamy, dairy-free taste.
CHICKEN/TURKEY
Dr Sarah Schenker says: Chicken and turkey are good
proteins and a source of tryptophan, which is important
for digestion, skin, nerves and serotonin production,
promoting healthy sleep. Whats more, these foods also
provide chromium, a dietary mineral that can help the
body use insulin more effectively, improving energy
levels. They also contain amino acid tyrosine, used to
make the hormone adrenalin; aiding optimism, motivation
and alertness.
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POMEGRANATES
Dr Sarah Schenker says: The
phytochemicals found in pomegranates
stimulate the oestrogen and serotonin
receptors in your body, so great news for
mood boosting.
Dr Christy Fergusson says: Pomegranate
boosts serotonin levels and can help to
lessen feelings of depression.
Work it: Add pomegranate to tagines and
couscous or sprinkle pomegranate seeds
on your salad. Pomegranate seeds are also
great for snacking.
GINGER
Dr Sarah Schenker says: Ginger contains
a potent antioxidant, gingerol, which
helps neutralise the harmful chemicals
our bodies produce when we experience
stress. Ginger can also help calm anxiety
and can settle a nervous stomach.
Dr Christy Fergusson says: Ginger is
believed to have anti-inflammatory
qualities. (Inflammation has been linked to
depressive symptoms.)
Work it: Grate some ginger into your
soups and stir-fries and use to make tea.
BANANAS
Dr Sarah Schenker says: Bananas
contain tryptophan and vitamins A, B6
and C, fibre, potassium, phosphorous
and iron as well as carbohydrates to get
past the blood brain barrier. The body
uses tryptophan to make serotonin and
melatonin mood-boosting and sleepregulating chemicals respectively.
Dr Christy Fergusson says: The average
bananas 12 milligrams of tyrosine
combined with the bananas vitamin
content helps the brain manufacture feelgood brain chemicals.
Bananas are also packed with
mood-boosting minerals magnesium
and potassium.
Work it: Slice half a banana onto
wholemeal toast in the morning or blend
into your smoothie.
BEETROOT
Dr Sarah Schenker says: Beetroots
contain a nutrient known as betaine,
which can improve the production of
the natural mood-enhancing serotonin,
which plays a part in fighting anxiety,
promoting good moods and producing
the hormone melatonin to help regulate
your sleep pattern.
Dr Christy Fergusson says: Beetroot
is not only your livers best friend, it is
also perfect for calming your nerves and
boosting your mood.
Work it: Add beetroot raw or cooked to
salads and use to make beetroot hummus
or even beetroot brownies.
YOGHURT
Dr Sarah Schenker says: Probiotic bacteria
in yoghurt has been shown to improve
mood due to the presence of serotonin
receptors in the gut; an imbalance in
good and bad bacteria can disrupt the
production of serotonin. Probiotics keep
levels of bad bacteria down. Yoghurt is also
a good source of calcium, which helps to
reduce stress and anxiety.
BRAZIL NUTS
Dr Sarah Schenker says: Brazil nuts are
the richest source of the mineral selenium,
containing 10 times more than the next
richest source. Selenium-rich food helps
to combat depression and studies have
shown that eating a small handful of Brazil
nuts every day can help to improve mood.
Dr Christy Fergusson says: The thyroid,
which is integral to mood, relies on mineral
selenium. Research shows that people with
low levels of selenium are more prone to
depression and anxiety. One review paper
published in Nutritional Neuroscience
found at least five studies linking selenium
deficiency with depression. You only need
three a day to reach the recommended
daily allowance for this mineral.
Work it: Eat a small handful of Brazil nuts
between meals; chop and sprinkle into
yoghurt with grated dark chocolate.
BEANS
Dr Sarah Schenker says: The fibre, protein
and complex carbohydrates in beans
can reduce the amount of insulin needed
after eating. Insulin is released to regulate
blood sugar levels, so if too much is
produced, mood and energy levels can be
negatively affected.
Dr Christy Fergusson says: To balance
blood sugar levels, beans are the ultimate
slow-releasing energy-packed food.
Work it: Replace half the quantity of
red meat in dishes such as bolognaise,
cottage pie or chilli con carne with beans.
Butter beans are also a great way to add
protein to salads.
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GEAR
filling toppers
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PHOTOGRAPHY: THINKSTOCK
STRAWBERRY
PRESERVES
420 kJ
Fat/Sat.Fat (g): 0/0
Sod. (mg): 0
Carbs (g): 26
VEGEMITE
160 kJ
Fat/Sat.Fat (g): 0.1/0.1
Sod. (mg): 690
Carbs (g): 4
Fibre (g): 0
Sugars (g): 18
Protein (g): 0
SALTED BUTTER
857 kJ
Fat/Sat.Fat (g): 23/14.6
Sod. (mg): 164
Carbs (g): 0
Fibre (g): 0
Sugars (g): 0
Protein (g): .2
Fibre (g): 0
Sugars (g): 0.4
Protein (g): 5
COTTAGE CHEESE,
LOW-FAT
172 kJ
Fat/Sat.Fat (g): 1.1/.7
Sod. (mg): 183
Carbs (g): 2.7
Fibre (g): 0
Sugars (g): 1.8
Protein (g): 5.5
MOST RECOMMENDED
SERVING SIZES ARE
SEVEN GRAMS,
SO EQUATE TO
ONE TEASPOON,
ALMOND BUTTER,
UNSALTED
798 kJ
Fat/Sat.Fat (g): 16/1.5
Sod. (mg): 0
Carbs (g): 6
Fibre (g): 4
Sugars (g): 2
Protein (g): 7
Carbs (g): 7
Fibre (g): 3
Sugars (g): 1
Protein (g): 8
Fibre (g): 0
Sugars (g): 1
Protein (g): 2
Fibre (g): 0
Sugars (g): 2
Protein (g): 2
HUMMUS
294 kJ
Fat/Sat.Fat (g): 6/1
Sod. (mg): 120
Carbs (g): 4
Fibre (g): 1
Sugars (g): 0
Protein (g): 2
Fibre (g): 0
Sugars (g): 0
Protein (g): 4
RICOTTA,
LOW-FAT
64 kJ
Fat/Sat.Fat (g): 0.9/0.6
Sod. (mg): 34
Carbs (g): 0.4
Fibre (g): 0
Sugars (g): 0.4
Protein (g): 1.3
NUTELLA
435 kJ
Fat/Sat.Fat (g): 6.1/2
Sod. (mg): 7
Carbs (g): 11
Fibre (g): 0
Sugars (g): 11
Protein (g): 1.5
www.womenshealthandfitness.com.au
87
be
ASANA
speed
date
PHOTOGRAPHY: THINKSTOCK
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I
RECOVERY
FITNESS
MIND
BIKRAM
BREATHING // CONTROL //
CORE STRENGTH/POSTURE
Bikram yoga is the proprietary style of hot yoga
founded by Bikram Choudhury. It is performed in a
hot room (around 40 degrees Celsius) and comprises
the same 26 static postures and two breathing exercises,
performed to the same scripted dialogue. Classes run
for 90 minutes. A 2013 study published in the Journal of
Strength and Conditioning Research found that Bikram
yoga training had a positive effect on lower back and
hamstring flexibility, shoulder flexibility and deadlift
strength. Another study in the Journal of Science and
HOT YOGA
UPPER BODY STRENGTH // CORE STRENGTH //
CONTROL
Hot yoga stems from Bikram yoga. Where Bikram yoga
is always practised in the same way and very closely
aligned with Bikram Choudhury hot yoga plays
by its own rules. Depending on where you practise,
hot yoga may be very similar to Bikram but employ
a flow/vinyasa routine that forbids using the Bikram
name. In some instances the room may be a lower
temperature (but still hot) and sessions may go for a
shorter period of time. Although hot yoga practice
is often less structured than Bikram, it still has great
health benefits. A study published in the International
Journal of Experimental Medicine that asked 50 obese
women to perform hot yoga for one year found that the
practice improved heart rate, blood pressure, body fat
measurement and psychological self-evaluation.
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89
ASHTANGA
UPPER BODY STRENGTH // CORE
STRENGTH/POSTURE // ALIGNMENT //
CONTROL // BREATHING
The choice of purists, Ashtanga literally
means eight limbs representing the eight
aspects or steps of yoga practice. There are
parallels between the poses in Ashtanga and
contemporary Vinyasa, but unlike its modern
successor, Ashtanga comprises set poses
rather than freestyle sequences. There are
six sequences in this style and practitioners
work progressively through the postures.
Practice starts with sun salutations and the
vinyasas (linking movements between each
posture) build strength and keep the heat up
in the body. A recent study in Frontiers in
Human Neuroscience found that Ashtanga
yoga practitioners were adept at processing
internal signals from their own body,
meaning that they respond to proprioceptive
(sense of body in space) and vestibular
(balance) cues rather than external or visual
cues. Synchronising breath with movement,
focussed breathing, core strength and internal
focus are emphasised in Ashtanga.
FLOW/VINYASA
CORE STRENGTH // UPPER BODY
STRENGTH // BREATHING
Vinyasa essentially describes the
synchronisation of breath with movement
and the orderly steps or sequencing of
postures, so flow vinyasa places emphasis
on breathing and linking movement with
breathing. Vinyasa yoga can also describe a
style that is derived from Ashtanga yoga. The
teachers are able to vary the sequences in a
class to place emphasis on different types of
postures. Typically these classes can be quite
dynamic, similar to Ashtanga yoga.
POWER YOGA
CORE STRENGTH // UPPER BODY
STRENGTH // BREATHING
Power yoga can describe a variety of class
types some similar to Ashtanga or Vinyasa
yoga and some closer to traditional Hatha
yoga. Generally speaking, it tends to be
dynamic, involving sequences to create
strength, flexibility and balance. Baron
Baptiste is a famous teacher of this type
90
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IYENGAR
BREATHING
Iyengar yoga was developed by BKS Iyengar
as a style of yoga that could be mastered
by anyone. He developed an approach to
yoga postures that emphasises alignment
and precision. This style of yoga is also
well known for the use of props (such as
blocks, belts and blankets) to make the
classical postures more accessible to the
average person. Frequently, postures are
held for longer than other styles of yoga.
Another aspect of this style is the restorative
sequences, which again use props to allow
you to stay in supported positions for
extended periods of time.
KUNDALINI
MIND // FITNESS
Kundalini yoga is often called the yoga
of awareness. No two Kundalini classes
are the same, but many emphasise breath
(sometimes forceful breath, where air is
sucked in and out rhythmically) and different
kinds of movement, not just asana. It focuses
on the life force at the base of the spine,
often conceptualised as a curled up, sleeping
serpent. The practice of Kundalini yoga is
meant to wake this serpent, causing it to
rise through all the chakras, resulting in a
healthier, happier existence.
AERIAL
CORE STRENGTH/POSTURE // CONTROL
// ALIGNMENT
Aerial, or antigravity yoga, has its roots in
acrobatics. It involves gently tangling yourself
in a specially designed fabric hammock
and using this hammock to accentuate and
support postures. Depending on where you
practise, aerial yoga may work with traditional
yogic principles, or diverge into postures
unique to the styles. But postures are generally
more static and sometimes slower than
Ashtanga or vinyasa styles, making it a good
recovery workout.
SIVANANDA
CORE STRENGTH // BREATHING //
CONTROL
Sivananda yoga is a style of yoga that focuses
on all aspects of health and wellbeing. This
philosophy is embodied by five principles:
exercise (asana), breathing, relaxation, diet
(vegetarian) and positive thinking. Practice
usually begins in savasana (corpse pose) and
sessions usually include sun salutations as well
as static asana.
Other styles or lineages that have a similar
wholistic approach are Yoga in Daily Life and
Integral Yoga.
ANUSARA
BREATHING // CONTROL
Anusara yoga is about the embodiment of
supreme consciousness, or oneness. It aims
VINIYOGA
BREATHING
Viniyoga refers to personalising a
yoga practice to the individual. It
takes into account the persons age,
injuries, posture, health, lifestyle, work
commitments, responsibilities, etc.
The teacher designs a practice that
meets the needs of the student, helping
them progress towards a particular
goal. It comes from the teachings of
Krishnamacharya. Krishnamacharya
was a true yoga master who taught many
of the famous modern yoga teachers
such as BKS Iyengar, Pattabhi Jois,
Desikachar (Krishnamacharyas son),
Srivatsa Ramaswami, Indra Devi, A.G.
Mohan and Indra Mohan. Traditionally
yoga was always taught like this. It is
only a modern invention to have group
classes where everyone does the same
practice together.
MAT matchmaker
THE CYCLIST
Sitting in a static position for long periods
can lead to stiffness. Those who cycle
a lot tend to have tight glutes, deep hip
rotators, ITB, lower back and neck pain,
says Smith. These will usually benefit from
leg stretches and postures with reverse
position on the bike, like backward bends,
and seated postures will help open up hips.
Do yoga for: core/posture, alignment,
breathing
YIN
BREATHING
Yin yoga involves staying in passive
postures for three to five minutes or
longer. The idea is to coax the connective
tissues to release tension in the fascia
and around the joints, which occurs after
about three minutes in what is often
likened to melting. Participants may find
that fear of snapping in half is replaced
by relative comfort and ability to hold
the pose for much longer. People often
attend these classes as a way to balance
out strenuous exercise or yoga practice.
Classes are often held at night in a semidark room and end with meditation.
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&
Its easy to take
the senses for granted.
They are, after all, automatic.
But tuning in to the point at
which your body connects with
the so-called big wide world can
whittle stress, make you feel
loved and even decrease body
dissatisfaction.
Youre on your way home from work after a stressful day. All you
want to do is flop on your couch, eat a huge serve of steaming spag
bol, and catch up on last years Gruen Transfer.
Instead, as you race to the bus in your new heels (which you now
believe are actually torture devices; seriously, who thought heels this
high were a good idea?), you almost cry in frustration as the bus
whizzes past you. Great. Now youre standing in the rain, getting
soaked while silently seething.
As if youre not feeling bad enough, you start coughing on the
fumes from the guy whos smoking so close to you that you can
practically taste his ciggie on your lips. Your head feels like its going to
explode from the chaotic screaming of cars racing and beeping nearby.
Your hearts racing and you dont know whether to scream, cry or both.
94
www.womenshealthandfitness.com.au
Yep, youre on sensory overload and your stress levels are soaring
through the roof.
Sound familiar? While each component of the above may make
your blood pressure rise, when you combine all that sensory stimuli
together youre bound to feel more than a little wrung out.
Its amazing how much our senses influence our emotions, yet how
rarely we consider each of them on their own when it comes to our
stress levels. If annoying and frustrating sensations (like painful heels,
soaking clothes and the stench of smoke) make us feel awful, logic
dictates that our senses also have the power to soothe.
Turns out you can go from stress-head to blissed-out simply by
tuning in to your five senses. Ready to learn how? You can thank
us later.
PHOTOGRAPHY: THINKSTOCK
WO R D S : E V E LY N L E W I N
TASTE
Theres something sublime about devouring gelati
on a hot summers day, or tucking into tiramisu
after a wood-fired pizza. And dont get us started
on Nutella and banana crepes. Lets just say, foods
often described as heavenly for a reason.
Our sense of taste can give us so much
pleasure. But its more than that. Food doesnt just
satisfy our needs (and our taste buds), it can also
help us unwind.
When we bite into our favourite foods, our
brain receives a rush of feel-good chemicals that
make us feel happy and relaxed, says clinical
psychologist Kellie Wilson from Mind Life Clinic
in Victoria. And, if youve ever tucked into a
bowl of ice cream after a stressful day, were sure
you agree.
According to research, theres a reason for this.
Published in June 2014, the research from the
Monell Chemical Senses Center showed that there
are receptors for stress-activated hormones in our
taste cells. So when were stressed, we respond
differently to tastes. Which may be why chocolate
tastes so damn good when were under the pump.
Thats not a licence to dig into a giant bowl of
nachos every time youre feeling overwhelmed
(sorry). Mind you, having something that tastes
great when youre feeling stressed isnt the end of
the world.
TOUCH
Theres nothing like a deep tissue
massage to ease those knots in your
back. But massage isnt just great
because it helps sore muscles unwind.
The simple act of touch plays a role too.
Our brain has a strong response
to touch, Wilson says. Soft, warm,
smooth textures activate the brains
orbitofrontal cortex, which is linked
to feelings of reward and compassion,
helping to create feelings of calmness
and warmth.
Research published in 2010
in The Journal of Alternative and
Complementary Medicine supports this.
It showed that having a massage reduced
levels of stress hormone cortisol. So
while your bodys unwinding, your
stress levels are plummeting too.
If you cant afford a massage, a
simple hug can yield more significant
wellbeing benefits than the old xo
suggests. Hugging has [also] been
found to increase the brain chemical
oxytocin, which in turn decreases the
physical signs of stress, Wilson says.
And if you dont have someone nearby
to hug, you can get similar health
benefits from hugging your four-legged
friends. Simply patting your pet can
help you chill out and bring you loads
of feel-good hormones.
95
SMELL
If walking into your mums
kitchen and smelling her famous
minestrone simmering away on the
stove makes you feel instantly calm,
youre not alone. We underestimate
our sense of smell, but certain
scents can help to reverse the
stress response.
Enjoyable smells have the
capacity to provide an immediate
lift to our mood and can put us in
an improved state of mind, says
Wilson. Its why we add scented
bubble bath to our tubs, and why we
spray ourselves with fresh perfume;
these smells arent just enjoyable,
they also help us feel more relaxed.
Research published in 2010 in
the Journal of Biological Chemistry
agrees. It showed that when mice
breathed in the fragrance of jasmine
they became dramatically calmer.
Brain scans showed the effect of a
chemical called GABA (which helps
relieve anxiety) increased more
than five times when the mice smelt
jasmine, and acted as strongly as
sleeping pills and relaxants.
As Wilson puts it, It really is
worth stopping to smell the roses,
or brewed coffee, freshly baked
bread, your favourite perfume
or anything else your nose finds
pleasing. An estimated 80 per
cent of womens perfumes contain
jasmine.
Lavender is also being leveraged
96
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SOUND
Music has such a strong effect on our emotions. It can
make your good mood feel better and your sad mood less
lonely. Soothing tunes can help you chillax, too.
A new study published in October 2014 in Belfast
looked at over 200 children and adolescents and showed
that music therapy improved self-esteem and reduced
symptoms of depression.
Sound therapy can even make surgery less stressful.
Binaural beats, a type of audio therapy, consist of two
tones, which are at a specific, though slightly different
frequency, from each other. Each tone is delivered to a
separate ear via headphones. Its said to produce alphafrequency brainwaves, which helps us relax and reduces
pain and fear.
A recent study, presented in November 2012 at
the Annual Meeting of the American Academy of
Ophthalmology, showed that binaural beats significantly
reduced patients anxiety during cataract surgery (a surgery
for which patients are awake).
Psychologists wont be surprised by such findings. As
Wilson says, Sounds can have a tremendously relaxing
effect on our mind and body. She says slow, quiet,
classical music in particular can help slow our heart rate,
lower our blood pressure and reduce our levels of stress
hormones. Mozart, anyone?
SIGHT
Bet you feel super stressed when youre staring at
your office walls (or worse, at that report thats due
but not yet done). But chances are you feel mega
calm when you then glimpse a pic of you and your
bestie from your latest hiking holiday.
Its no coincidence, says Wilson. Gazing at
visually pleasant images (particularly cooling
colours such as blue and green) can help lower
blood pressure as well as reduce the level of stress
hormones in our blood. This can help promote
feelings of relaxation and calmness.
A 2008 study, published in Psychological
Science, showed people did better in memory tasks
after looking at natural scenes compared to people
who looked at city settings. Simply looking at
nature helps us feel calmer, which is like giving our
brain a break. That means that when we return to
work after, our brains feel refreshed and are better
able to focus and perform better recall.
as they fly
by and notice the
colours on the tree as it sways in the breeze.
Change your screensaver to a natural scene
(think waterfalls or mountains). If your boss
allows it, keep visually soothing images on your
office walls too.
Make your bedroom a zen retreat by painting
the walls green or blue (the colours Wilson
recommends for an ultimate relaxation hit).
If you want another burst of visual therapy, its
time to get arty. Head to a local art gallery and
savour the visual sights and let them dazzle you.
Alternatively, make your own artwork.
Engaging in creating visual masterpieces (or
even just popping blobs of paint on canvas) can
help soothe your soul.
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TOUR OF
WHETHER YOU FANCY A CUT AND POLISH IN SALUBRIOUS
ENVIRONS OR RESETTING WITH A LUXE RETREAT AMIDST
BALINESE GARDENS, WEVE FOUND A SPA TO SUIT.
NSW
PURE LUXE
NATURES ENERGY
www.womenshealthandfitness.com.au
hours of pure luxe, including a body polish and massage, mask, scalp
massage, facial, hand and foot treatment with locally made organic
products. If you want to try something different, opt for the Esoteric
Breast Massage. By far the most hippie treatment on the menu, it
focuses on restoring nurturing honour to the fairer sex.
Details: 933 Fernleigh Road, Brooklet, (02) 6687 1216,
gaiaretreat.com.au
PURE LUXE
IKATAN BALINESE DAY SPA
WELLNESS
BYRON AT BYRON RESORT & SPA
The place: Want total mind, body and soul regeneration? At Byron
at Byron Resort & Spa, there are six luxurious treatment rooms
specialising in several signature relaxation, renewal and resultsfocused treatments. All treatments encompass native Australian
ingredients, such as macadamia nut and fragonia, for a distinctive
Byron Bay feel. At the resort, theres also reflexology, naturopathic
consultations, tarot card readings, acupuncture and daily yoga classes
to while away the day.
The experience: The uber-indulgent Cypress Sojourn, which is
$370 for three hours of bliss, is the ultimate face and body therapy,
commencing with an invigorating body brush followed by a relaxing
full-body aromatic massage. Youre then treated to a Pevonia
facial, manicure and pedicure, including an aromatic salt footbath
and massage.
Details: 7797 Broken Head Road, Byron Bay, (02) 6639 2110,
thebyronatbyron.com.au
QLD
101
WELLNESS
GWINGANNA LIFESTYLE RETREAT
The place: A weekend spent at Gwinganna
in Tallebudgera will leave you relaxed,
revived and re-energised. Nestled in the lush
Gold Coast hinterlands, Gwinganna offers
everything from yoga to tai chi classes,
naturopathic consultations to detox body
wraps even surfing lessons. Whatever
you need to unwind. You may just run into
Hugh Jackman there.
The experience: Why not make a week
of it and try the seven-day Gwinganna
detox package? You dont have to be a
VIC
PURE LUXE
SPA DE MARRAKECH
www.womenshealthandfitness.com.au
WELLNESS
PENINSULA HOT SPRINGS
The place: Soak up the tranquil bushland surrounds and fresh
air at Peninsula Hot Springs, Australias first natural geo-thermal
springs. There are 20 different bathing experiences with both a social
bathhouse area and secluded private area for chill-out time. Add
on a luxurious treatment from facials and salt scrubs to hot stone
treatments and body wraps inspired by traditional Aboriginal
ingredients and techniques. Youll quickly edge your way closer to
inner zen.
The experience: The hour-long Mala Mapi treatment begins
with an aromatic oil massage and desert salt exfoliation followed
by a warm silky and mineral-rich Mapi mud mask and de-stressing
scalp massage.
www.womenshealthandfitness.com.au
103
ACT
SA
PURE LUXE
WELLNESS
PURE LUXE
SOUTHERN OCEAN LODGE
WELLNESS
KANGAROO ISLAND HEALTH
RETREAT
The place: Want your spa treatments
served up alongside spectacular
scenery, wildlife and locally produced
gourmet food? Book yourself a stay at
the world-renowned Kangaroo Island
Health Retreat. This empowering,
educating and healing experience will
leave you totally refreshed by the time
you return home.
The experience: One of their
signature multi-day programs includes
a health assessment, daily mentoring,
yoga, pilates, meals and cooking
classes, plus massage treatments,
nutrition lectures and a post-program
follow-up.
Details: 227 Bates Road, Emu Bay,
Kangaroo Island, (08) 8553 5374,
kihealthretreat.com
104
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TAS
PURE LUXE
WALDHEIM ALPINE SPA AT PEPPERS
CRADLE MOUNTAIN LODGE
The place: The spa well and truly makes the
most of its spectacular location, overlooking
the Cradle Mountain and its ancient forests,
snow-capped pine trees and crisp mountain
streams. Drop in and ease your body after a
day of bushwalking in the mountains.
The experience: There are many
luxurious face and body treatments on offer,
each using completely natural Tasmanianmade skincare products. Revel in treatments
like Highland Healing, where your therapist
will customise a 60-minute full-body
massage, relieving tension in your weary legs
and shoulders.
Details: 4038 Cradle Mountain Road,
Cradle Mountain, (03) 6492 2100, peppers.
com.au
WA
WELLNESS
HARMONY HILL WELLNESS &
ORGANIC SPA RETREAT
The place: This 42-acre bush retreat, perched
high in the hills above Hobart, draws on
both Eastern and Western therapies. There
are three treatment rooms, a sauna and a
hot tub. Their skilled therapists will assess
your condition holistically, drawing on their
knowledge of Ayurvedic medicine and Asian
philosophies to advise you on a rebalancing
treatment.
The experience: The five-night detox
retreat, including daily yoga and meditation,
massages and healing treatments including
reflexology.
Details: 210 Old Bernies Road, Margate,
(03) 6294 8177, organicspa-retreat.com
PURE LUXE
INDIJUP SPA RETREAT
The place: A spa retreat surrounded by
national parkland, sprawling vineyards
and unspoiled beaches. There are 10
luxurious villas, each with a private
plunge pool overlooking a secluded
beach. As well as massages, they deal in
invigorating sea salt scrubs, clay body
masks and detoxing baths infused with
Australian native ingredients such as
juniper berry, cypress and lemon myrtle.
The experience: Rather than choose
a specific treatment, go in for a private
consultation. The gently handed, highly
skilled staff will design a treatment
experience especially for you.
Details: 1 Cape Clairault
Road, Yallingup, (08) 9750 1300,
injidupsparetreat.com.au
WELLNESS
KALYAANA SPA & WELLNESS
RETREAT
The place: This tiny boutique sanctuary
caps its guest list at four, creating a truly
intimate experience amid five tranquil
acres of gardens including a kitchen
garden and sensory herb garden.
The experience: If you want a holistic
health and wellbeing experience with
delicious cuisine, an extensive range of
therapies and healing modalities and
rejuvenating treatments without the
bustle of bigger retreats, this is it. The
luxurious home comforts are a nice touch.
Details: Lot 705 Maslin Street,
Bridgetown, (08) 9761 1420,
kalyaanawellnessretreat.com.au
www.womenshealthandfitness.com.au
105
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wander
ABOUT TOWN
YO, YOGES // NSW
Want a yoga body and vibe without the spiritual stuff? Launched in December, Urban Yoga
fuses the bendy asana caper with tracks from the likes of Fleetwood Mac and Chet Faker with
big-screen music clip visuals. For locations, prices and bookings visit urbanyoga.com.au
GLORIOUS MUD // SA
Get in touch with your inner GI Jane as you crawl under low
wires, scale cargo nets and run through mud when True Grit
returns to Adelaide in May. The 10 km military-inspired
obstacle challenge is not for the faint of manicure, but its a
whole lot of fun. Register at truegrit.com.au
BALANCED BREAK // WA
They had us at organic wine, but Paper
Tiger Health and Wellness Balance Breaks
are refreshingly moderate in other ways
too. Hosted at the beautiful Gilgara Retreat
three hours south of Perth, the all-inclusive
packages include yoga, Boxilates, cooking
demonstrations, postural assessment,
massages and mentioned wine. The
next break is scheduled for April. Visit
papertigerwellness.com
106
www.womenshealthandfitness.com.au
ZENSPO // QLD
Keeping up with the
march of new wellness
products could be a fulltime gig. Save yourself
days of Instagram
scrolling by getting the
scoop on all things mindbody at the Mind Body
Spirit festival in Brisbane
in March. Dont miss
the meditation centre
and soul cooking stage.
Expect oodles of free
samples, so dont bring
the small handbag. Visit
mbsfestival.com.au
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FUZZY LEGS
Theres nothing sexier than silky-smooth legs come show
time! Always wax a week in advance. Too early and you risk
regrowth, and too last-minute and you may get a nasty skin
reaction. Start by exfoliating with an invigorating scrub. This
allows the wax to better grip the hairs and ensures there
are fewer dead skin cells left to clog pores and cause nasty
ingrowns. Forget the moisturiser, as this will mess with the
waxs grip, but give yourself a dusting of talcum powder to
stop the wax from grabbing your skin. Then place down the
strip, running your hand in the direction of the hair growth.
Count to 30 and hold the skin taut before pulling the strip
away in the opposite direction of the growth. Do it quickly
and repeat if necessary. If you have a few strays, tweeze them
out to avoid irritation. Wait half an hour before putting on
moisturiser or tight clothes.
ESSENTIALS
Schick Intuition Pure Nourishment, $12.70, schick.com.au
Bump eRaiser Triple Action Lotion, $16.75,
bumperaiser.com.au
ANDREA Extra Strength Hair Remover for the Body,
$18.95, beautyhq.com.au
Nads Body Wax Strips for Dry Skin, $14.95, nads.com.au
BAD BREATH
Whats the point of having a bold red mouth if the breath
coming out of it is just as show stopping? Having pleasant
breath starts with good oral hygiene. Try to drink a lot of
water, dont consume too many sugary drinks and brush
for two minutes with a soft-bristle toothbrush twice a day,
rinsing and flossing while youre at it. Use a mouthwash that
wont disrupt the pH level in your mouth, and gargle for 20
seconds. The source of nasty breath is usually the soft tissue
on your tongue, where germs and bacteria tend to build up,
so buy yourself a plastic or metal tongue
scraper. This will get rid of that unsightly
white matter that causes halitosis and is
especially
important
for people
who drink
coffee.
ROUGH SKIN
After a season of warm clothes and wintry weather, your skin may
be feeling dehydrated and rougher than usual. Try a basic DIY body
scrub of espresso coffee grounds, two cups of olive oil (warmed in the
saucepan) and two tablespoons of honey. You can even add a few drops
of tea tree oil and sea salt to make yourself feel extra clean. Apply the
paste to your body, really rubbing it in before rinsing and towelling off.
Combine this with dry brushing a few days before. Dry brushing in a
swirling motion, starting at your legs and working up, stimulates the
lymphatic system, increases circulation, banishes chicken skin, fights
cellulite and leaves you feeling smoother than ever.
ESSENTIALS
Molton Brown Eucalyptus Body Polisher, $70, moltonbrown.com.au
Eminence Organic Skin Care Coconut Sugar Scrub, $74,
eminenceorganics.com.au
Cafe Skin Scrub, $14.95, cafeskinscrub.com.au
Natura Siberica Oblepikha and Honey Body Scrub, $20,
naturasiberica.net.au
SMELLY ARMPITS
Smell can be one of the
simplest predictors of
attraction, sending chemical
signals to our brains about
who to have babies with,
but you dont want to
bowl them over with your
pheromones. A subtle whiff
is more than enough! As such, you may want
ESSENTIALS
to take care of that armpit situation by masking
NIVEA Stress Protect
the potency. Sweat itself doesnt smell; its the
Stick for Women,
bacteria breakdown that causes the odour. The
$14.75, nivea.com.au
more hair you have, the more surface area the
Vanessa Megan Citrus
bacteria has to cling to, so waxing or shaving
Grove Deodorant,
$18.95, vanessamegan.
may help. Certain foods, including chilli, onions
com
and garlic, are notorious odour culprits, as is
QV Sport 3 in 1
alcohol and red meat, so limit your consumption
Shower Wash, $15,
if possible. Eating well lots of fresh fruits
qvskincare.com.au
and vegetables and clean proteins helps to
Blue Stratos
keep your fragrance fresh. Wear natural fibres,
Deodorising Talc, $9,
avoiding synthetics that dont allow your body
keysun.com.au
to breathe. If youre an extreme sweater, you
could have hyperhidrosis and you may even want to consider over-the-counter
antiperspirants or Botox injections in your overactive sweat glands.
ESSENTIALS
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109
STINKY FEET
Bacteria that lives on your skin and in your shoes eats up your bodys sweat,
producing an acid by-product that reeks. Our bodies are covered in glands that
secrete sweat to cool us down and our feet are particularly prone to sweating due
to their higher concentration of glands.
Got a hot date? Want to curb that feeling of anxiety whenever you remove
your shoes? Stop foot odour at its source by targeting sweat, dead skin and
bacteria. Wash your feet with antibacterial soap and scrub off dead skin. If your
feet are not exfoliated, calluses can become a feeding ground for brevibacterium,
the same microbe that gives Limburger cheese its pungency. When it breaks
down the proteins in flaking skin, sulfur-rich amino acids are released, along
with the overpowering odour.
Stop the bacteria build-up by wearing fresh and clean cotton socks and letting
your shoes air-dry after every wear. Before you go out, give your feet the once
over with an ankle-down deodorant spray. Youre left irresistible and totally
kissable from top to toe.
ESSENTIALS
Skin Republic Foot Active , $8, theskinrepublic.com.au
The Body Shop Peppermint Cooling Foot Spray,
$14.95, thebodyshop.com.au
Scholl Fresh Step Anti-Perspirant, $11, scholl.com.au
Dettol Healthy Touch Refresh Hygienic Soap, $3.15,
dettol.com.au
MANGY NAILS
BIKINI STUBBLE
W t to
t gett your vajayjay
j j V-day ready? Start by eeliminating
Want
those pesky red bumps around your bikini line! Your best bet for
prevention is laser hair removal, but if you dont have the time
and/or money and need to resort to shaving, make sure you use a
moisturising, alcohol-free shaving cream. Always use a fresh, sharp
razor. Old blades can harbour infection-causing bacteria and require
pushing down for a close shave. That pressure cuts hair at an angle
that is more likely to grow into the skin. Shave in the direction
of hair growth and always exfoliate beforehand to remove flaky
skin cells that can jam your follicles. Avoid picking ingrowns, as
this can easily lead to scarring, and try Bliss Ingrown Eliminating
Pads instead. They are soaked with both glycolic and salicylic
acids, which help to reduce dead skin build-up and inflammation,
stopping ingrowns from forming in the first place. These are great to
use a few days post-shave or wax, depending on how sensitive your
skin is.
ESSENTIALS
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DIY
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RUN A BATH
Feel out of whack? Research from the Complementary
Therapies in Medicine journal found that soaking in
warm water daily for eight weeks is more effective at
easing anxiety than a prescription drug. Relaxation
releases painkilling endorphins in the brain, while the
hot water can soothe body aches and even clear a stuffy
nose. Baths also give you the chance to stop your day
for a few minutes in a way that showers cant. Add your
favourite oil into your bath and soak for 15 minutes.
The heat allows the oil to soak deep into your tissues
and rejuvenate them. Brush your nails with the oil and
soap before rinsing off.
Kerstin Florian
Heublumen Bath, $65,
kerstinflorian.com.au
Natura Siberica
Revitalising Siberian
Bath Salts, $15,
naturasiberica.net.au
Sisley Paris Eau de
Campagne Bath Oil, $120,
sisley.com.au
Thalgo Precious Milk
Bath Effervescemt
Sugars, $41, thalgo.com.au
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113
STEAM TREAT
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PEEL AWAY
Leave your skin looking irresistibly radiant and
healthy with an exfoliating peel. Look for ones that
contain high concentrations of active ingredients
and exfoliating acids like lactic, glycolic or salicylic.
Glycolic acid is a form of alpha hydroxy acid
(AHA) derived from plants and vegetables and is
relatively gentle for a mild peel effect. Lactic acid
is generated from the fermentation of milk and
works to gently slough off the first layer of the
epidermis, leaving skin smoother and reducing
the appearance of fine lines. Salicylic acid, with
its ability to exfoliate and neutralise bacteria, is a
staple for any acne-fighting routine. Leave the peel
on for five to 10 minutes before wiping away with
a warm and damp muslin cloth. This eliminates
flakiness and roughness, leaving you with
smoother skin and a clearer complexion.
OIL UP
After a facial, its important to treat your face like its baby skin.
This is where serums and face oils come in. Theyre lightweight,
hydrating and long lasting. Choose one thats rich in nourishing
oils and omega-3, which will help your skin retain water. Dry
skin types should look out for one loaded with antioxidants,
such as vitamin C and E, to keep your hydration levels topped.
If you have especially dry skin, you can even apply your normal
moisturiser on top. Oily skin types should look out for formulas
with plant extracts to help balance sebum production. And
those with sensitive skin, prone to flare-ups and blotchiness,
should find a chemical-free product with almond oil and
vitamin E to soothe. Apply one pump to your neck, cheeks and
forehead, avoiding the T-zone entirely. Use your warmed hands
to press in before letting it sink into your skin.
BODY BLISS
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115
bodyblitz
THIS MONTHS
BODYBLITZ
WINNER
LEANNE
HARRY
Leanne Harry was sick of the rollercoaster ride
that was her weight gain; thats why she made a
plan to reclaim her health.
2016
ON OVERCOMING
CHALLENGES:
I completely lost weeks three and
four of the challenge as my children
and myself came down with the flu.
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BEFORE
ON WORKOUT MOTIVATION:
It was hard to keep a regular fitness regime
in place while juggling motherhood and
sick children throughout winter. I was very
tempted to throw in the towel and give up like
I normally do.
Instead of focusing on my weight loss,
my goal was to attend the gym a particular
number of times per week. This type of goal
planning was crucial to my success, especially
on the days where my children were sick and I
would miss a class. I felt reassured knowing I
had planned alternative classes for later in the
week and I could make up the difference.
As my husband works away, both of my
children became regulars at the crche and
thankfully they absolutely loved it. They
would often say to me first thing in the
morning, Please can we go to the crche
today! That was enough motivation for me
to go to the gym on those days when I didnt
really want to. Thanks, girls!
ON FOOD SWAPS:
For the first week of the challenge I felt very
lost and thought food preparation was too
much work. But after taking a bit of time to sit
WHAT I ATE:
Meal 1: Coffee, scrambled eggs
Meal 2: Greek yoghurt, banana
Meal 3: Smoked salmon salad,
20 almonds
Meal 4: Tuna, tomato, onion on
Salada crackers
Meal 5: Chicken breast, steamed vegies,
sweet potato
Meal 6: Post-workout protein shake
*4 litres of water per day average
WHAT I DID:
Monday: RPM cycling class
Tuesday: TRX resistance class
Wednesday: Resistance training (whole
body)
Thursday: RPM extreme cycling class
Friday: Resistance training (whole body)
Saturday: RPM cycling class
Sunday: Rest
YOUR
LIFE
ON TREATS:
On the days where things didnt go to plan,
when I was at home with sick children or sick
myself, I just decided to accept it for what it
was and enjoy the moment. Occasionally I
would have takeaway or I would treat myself
to something sweet. If I had beat myself up
for eating some chocolate or having a glass of
wine, I would never have made it to the end.
I just tried to make my food choices better
overall and eat less treats at one time.
ON MEASUREMENTS:
I am very happy with the before and after
measurements. I committed to finishing the
challenge with a change for the better, no
matter how big or small the change was. I am
pleased with the end result and look forward
to where my health and fitness journey will
take me down the track.
6G
ill
t
s
ens
th Fitn
n
m gazine, p us
much more!!
ON GOALS:
I took the challenge on a day-by-day or week-byweek basis. I set small, achievable goals along the
way and rewarded myself when I reached them.
If I focused on the full 12 weeks, it seemed too
big of a task and was overwhelming.
I have been working hard since the end
of the challenge to increase my lean muscle
mass and I have a physique goal I am
working towards. Im excited for what the
future holds!
2016
ENTER ONLINE AT
womenshealthandfitness.
com.au/bodyblitz
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womenshealthandfitness.com.au/bodyblitz See
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social media
shout-out
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@brittactive
@rachael_brook
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last word
Brittney Cutts
my mantra
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YOUR BODY IS A
REFLECTION OF YOUR
LIFESTYLE.
BRITTS
TOP
HEALTHY
LIFESTYLE
TIPS:
shopping list. I find it hard to stay away from
the Nutella jar sometimes, but if I dont buy it
then I cant eat it!
I keep motivated by changing my phones
background picture to reflect my next goal,
so its always in my minds eye! There is a
real sense of accomplishment when I work
hard to achieve that goal and can change
the photo.
I take time out to relax by going on
spontaneous adventures. I leave my phone
behind and get out of the city. Or I book a lastminute holiday to somewhere warm and with
a beach, like Bali. I love random getaways and
activities to break up my routine.
I have built my social media following
(@brittactive) by being real. I am not a
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