Strong Fitness Magazine Australia1 мин. чтенияMedical
Health
Need another reason to make healthy choices? Doing so may reduce your risk of dementia later in life. In a large-scale study published in JAMA, dementia-free participants over 60 years old were examined for genetic variants that are associated with d
Strong Fitness Magazine Australia2 мин. чтенияDiet & Nutrition
Fantastic Five
All our experts agree that a diet rich in vitamins and minerals is the best way to support hormone health. And ‘eat the rainbow’ is more than just a hashtag. “The current recommendation is to eat 30 different foods across the week,” says Austin. Gett
Strong Fitness Magazine Australia1 мин. чтения
SIP IN Style
This petite stoneware beauty with a bamboo lid is endlessly reusable, while the glossy pink speckled glaze calls to your girly side. $29.95, biome.com.au We are loving the marble everything trend, so this light weight, eco-friendly glass water bo
Strong Fitness Magazine Australia3 мин. чтенияDiet & Nutrition
Fat And Your Hormones
Dietary fat is finally having its time in the sun. But despite our latest obsession with avocado toast, there are still many body composition-conscious women who fear fats. Whether it’s due to the name itself, or a lingering 90s trend towards low-fat
Strong Fitness Magazine Australia1 мин. чтения
Lipstick & Leggings
Have your curls lost their bounce? Massage a small amount of this styling creme through damp hair for effortless shine and texture. $89, mecca.com.au Any blondes in the house? Strong violet toning pigments instantly turn brassy yellow tendrils in
Strong Fitness Magazine Australia1 мин. чтенияDiet & Nutrition
Healthy Fat Sources
Not all fat is created equally. Try to steer clear of saturated and trans fats, which negatively impact cholesterol and heart health. These are typically found in fried, greasy, and lard-laden foods. Top sources of daily fat should come from omega, m
Strong Fitness Magazine Australia7 мин. чтения
Strong Camp: Bounce Back Better
It refers to the idea that it’s much easier to regain lost muscle mass than it is to gain new muscle from scratch. We used to think that neurological factors were solely responsible for muscle memory, making it easier to relearn a task previously und
Strong Fitness Magazine Australia4 мин. чтения
Rise And Shine
amylessactive.com // @amyleeactive // @nourish.in.5 Makes 8 medium pancakes 74 cals | 5g protein | 6g carbs | 4g fat | 2g fibre per pancake • 1 banana• 2 eggs• 1/2 cup (50g) almond flour• 2 tbsp (20g) hemp protein powder (13 Seeds Hemp Protein)• 1
Strong Fitness Magazine Australia4 мин. чтения
Audacious Action Alexa
I developed a real affinity for boxing during my university days, when it became an incredible outlet for me. It can teach strength and power, but also patience and focus. There’s nothing like hearing the ‘crack’ as you hit the pad to make you feel e
Strong Fitness Magazine Australia1 мин. чтенияMedical
The Experts
flexsuccess.com.au // @flex_success Lizzy Rawdah has been in the health and fitness industry since 2008, first as a personal trainer and group fitness instructor, before moving online in 2014 as Co-Director of coaching business Flex Success. She is a
Strong Fitness Magazine Australia6 мин. чтенияDiet & Nutrition
STRONG Women to Watch
claudiajovanovski.com // @claudia.jovanovski Attending an all-girls school surrounded by peers who craved a super lean aesthetic took its toll on the mental health of Claudia Jovanovski. After becoming obsessed with calorie counting, undereating an
Strong Fitness Magazine Australia1 мин. чтения
My Tips For Improved Mental Health:
1 Find the things in life that bring you joy and give you purpose – be it walking your dog, listening to a podcast, going for a surf, having a coffee with mates, eating Caramello Koalas – and do them as often as you can. 2 Find your tribe. The peopl
Strong Fitness Magazine Australia5 мин. чтения
Feel Functional, Create Curves
This workout is what I would classify as ‘functional bodybuilding’: it targets all the body’s fundamental movement patterns and prepares you for training in the gym and for movements you perform in everyday life. The focus of this workout should be o
Strong Fitness Magazine Australia5 мин. чтения
Pills, Rings & IUD Things
Since the mainstream introduction of the Pill back in the 1960s, women have had to bear the responsibility of contraception – from avoiding pregnancy to dampening irregular or painful periods and easing chronic conditions such as endometriosis or pol
Strong Fitness Magazine Australia2 мин. чтения
Editor’s Note
As this issue is going to print, a large portion of Australia is on fire. And I, like many people, feel as though it’s almost a crime to talk about anything else – especially when so many of our own readers’ mental and physical health are suffering.
Strong Fitness Magazine Australia1 мин. чтения
Programming Tip
Try and include all the planes of motion in your training: sagittal, frontal and transverse. The sagittal plane cuts the body into left and right halves (forward and backward movements), while the frontal plane cuts the body into front and back halve
Strong Fitness Magazine Australia1 мин. чтения
It’s All Cyclical
FOLLICULAR – begins on day one of your period and continues until ovulation (egg release). This is where both oestrogen and testosterone begin to build back up and you start to feel good. Heightened smell, clearer thinking and better coordination are
Strong Fitness Magazine Australia1 мин. чтения
Ways You Can Help
Here are just some of the Instagram accounts you can visit for more information on how to donate and help those in need: @redcrossau @salvosau @wireswildliferescue @spendwiththem @nswrfs You can also visit these websites: vic.gov.au/b
Strong Fitness Magazine Australia3 мин. чтения
Ready, Set, Banded
Finding yourself short on time as you start putting those January goals into action? Don’t have access to a fully equipped gym thanks to your kid’s nap time, a work trip or a long-awaited holiday? Then this workout is for you. Arms, legs, core, glute
Strong Fitness Magazine Australia2 мин. чтения
Options, Options, Options
Pill or not to Pill, that is the question. We look at the pros and cons of some of the contraceptives on the market. The most common option is the combined oral contraceptive Pill (OCP). “A very simplified way of looking at how an OCP works is to say
Strong Fitness Magazine Australia1 мин. чтения
You Asked:
Stability starts with your feet: Maintaining the weight of the squat across your entire foot will help make you more stable. If at any time you feel as though the weight is forward and in your toes, it’s a sign you’re not stable and could be overload
Strong Fitness Magazine Australia4 мин. чтения
No Pain, No Gain?
THERE IS THIS COMMON BELIEF AMONG EXERCISERS THAT MUSCLE SORENESS AND THE QUALITY OF A WORKOUT IS A LINEAR RELATIONSHIP. We tend to associate the familiar sensation of aches and pains in the days after a gruelling sweat sesh with bigger muscles and
Strong Fitness Magazine Australia1 мин. чтения
Non-hormonal Options
Inserted into the uterus (with or without anaesthetic) the copper IUD is a non-hormonal option. Toxic to sperm, it also stops a fertilised egg from settling into your uterus. PROS: Depending on the brand, a copper IUD can last for five to 10 years.
Strong Fitness Magazine Australia2 мин. чтения
Meet the STRONG Advisory Board
Personal Trainer and mental health advocate and speaker, Alexa Towersey has a list of qualifications as long as her (ripped) arm, including a Bachelor of Science (Double Major in Biology and Psychology) and Post Graduate Diploma in Sports Management
Strong Fitness Magazine Australia1 мин. чтения
Nice Recovery!
There are a growing number of techniques and products for reducing the severity and duration of DOMS, but their effectiveness isn’t guaranteed. “There’s as much supported scientific evidence to say these methods work, as there is evidence to say they
Strong Fitness Magazine Australia3 мин. чтения
LIVIN’ STRONG with Lex
At 17, she was diagnosed with severe depression and anxiety. Addicted to prescription pills and ‘managing’ her condition with drinking and partying, she spent the next four years in and out of hospital following multiple suicide attempts. There was a
Strong Fitness Magazine Australia1 мин. чтения
Strong Fitness Magazine Australia
Alicia Fistonich Katelyn Swallow Christian Scudamore Ovato Creative Services Polly Wagstaff Jessica Apap Deon Haar deon@strongfitnessmag.com.au Caleb Yorke calebyorke@publiqueagency.com Angelique Tagaroulias Rebecca Foster ■
Strong Fitness Magazine Australia6 мин. чтения
The Booze Question
Because you’re conscious of your health and determined not to backtrack your fitness, chances are you agonise over the choice to sip or sit out at barbecues and Sunday sessions – and recent headlines aren’t taking the pressure off. Modern studies hav
Strong Fitness Magazine Australia8 мин. чтения
Hack Your Beauty Hormones
Think of your body like a Fortune 500 company. There are layers of management, countless systems that must work together seamlessly, and tons of goals that occasionally conflict. It’s complicated. Thankfully, you don’t have to think much about it, be
Strong Fitness Magazine Australia1 мин. чтения
Heat Things Up
Those brave enough to back up the sweaty February/March days with a hot yoga class or two, take note: in one of the first studies measuring hot yoga’s impact on blood pressure, the American Heart Association found that just three months’ worth of cla
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