Home//Women's Fitness Australia/March 2018/In This Issue
Women's Fitness Australia|March 2018Meet Izi SimundicYOU MIGHT ALREADY KNOW THIS PRETTY FACE… Izi, 24, scored her big break into the modelling world via Australia’s Next Top Model. In just three years, the economics student has gone on to make it her full-time gig, travelling the world for work and starring in a campaign for Bonds. But, whether she’s on the road or at home in Sydney, one thing remains the same: Izi loves to work up a sweat. My favourite workouts are really high cardio. I like high-intensity training and love to fill my week with boxing and HIIT classes. I also mix it up with full-body bootcamp sessions a couple of times a week. I live in Bondi, so on the weekends I love to do a soft-sand run and a swim. When I’m…2 min
Women's Fitness Australia|March 2018VIVA LA healthonista!BARRE OR BAR? YOGA CLASS OR CLUBBING? MOJITO OR MACA? Life is full of tough choices, but if you’re a healthonista, you’ll happily opt for both. You might not even know you’re part of the ‘healthonism’ tribe – the name for today’s mash-up of health and hedonism – but if your idea of balance is a green juice in the morning followed by gourmet burgers at night, there’s a good chance you’ve tapped right into this trend. “Alcohol, partying and dance are no longer seen as mutually exclusive to healthy living,” says Lucie Green, worldwide director of trend monitors JWT Innovation Group, who first spotted the healthonism movement. “We’re now putting healthy habits alongside fun, in a have-it-all way.” It has its roots in ‘mindful partying’, which seamlessly blends a…5 min
Women's Fitness Australia|March 2018GO WILD1 IT’LL MAKE YOU HAPPY You’re on top of a mountain, the views are out-of-this-world and all you want to do is break out into song, Sound Of Music-style. You’re high on life, and scientists say this heightened sense of joy is simply one of the effects of nature. It’s “fuel for the soul”, according to a University of Rochester study, and like coffee, it’s found to give you a natural buzz that makes you feel more alive, energised and enthusiastic about life (minus the 2pm crash). An outdoor sweat sesh, aka “green exercise”, can “improve self-esteem and mood, compared to exercise done in other settings,” says Dr Tristan Snell, lecturer and researcher of Environmental Psychology at Monash University. And don’t be afraid to get a little dirty! Researchers from…3 min
Women's Fitness Australia|March 2018HIIT the TRACKRECKON WALKING IS EASY? WAIT UNTIL YOU TRY A MULTI-DAY TREK. Climbing up mountains, scrambling down rocky trails and lugging a pack over long distances is anything but a walk in the park. This workout will help you get strong for your hike – it targets your all-important butt and thigh muscles and challenges your core and agility (to keep you steady on uneven ground), while the high intensity will push your endurance. Take it to the park for an extra dose of the great outdoors. HOW TO DO IT: Start with the first superset and do 10 reps of each move back-to-back. Take a short breather then repeat, knocking off two reps each circuit till you’re down to 2 reps. Rest for a minute then follow the same pattern…2 min
Women's Fitness Australia|March 2018GEAR UPAvoid the ouch Use this beeswax and mango butter formula to hold off hotspots. Blister Balm, $13, blisterbalm.com.au Cover up A lightweight, packable and weatherproof jacket will be your hiking BFF. The North Face Venture 2 Jacket, $220, thenorthface.com.au Pack goals For day trips: Kathmandu Katabatic 28L Women’s Pack, $199.98, kathmandu.com.au For big adventures: Fjallraven Abisko Friluft 45L, $299.99, fjallraven.com.au For weekend bush bashing Ahnu Montara III Hiking Boots, $299.99, raysoutdoors.com.au Turn to p42 for your chance to win these boots! For multi-day journeys Merrell Avian Light 2 Vent Mid Waterproof Boots, $219.95, merrell.com.auBuzz off If mozzies love you, slip on a Para’Kito wristband, $29.95, biome.com.au. Its essential oils naturally repel mosquitoes in any climate. Be prepared Your essential adventure kit. Victorinox Classic Swiss Army Knife, $29.95, victorinox.com Lig ht…1 min
Women's Fitness Australia|March 2018SING STARWhen you’re feeling a bit low, turn up your favourite Spotify playlist and start belting out the tunes. If you can get your housemates involved, even better! UK researchers say singing out loud in groups is so effective, they recommend it as a tool for mental health recovery. Their study showed that participants of a weekly singing workshop, many of whom suffer from mental illness, reported improved wellbeing and increased confidence after six months of regular crooning. “We heard the participants calling the initiative a ‘lifesaver’ and that it ‘saved their sanity’. Others said they simply wouldn’t be here without it, they wouldn’t have managed,” lead researcher Tom Shakespeare said. So next time you’re invited to karaoke, grab a mate who can be the Ed Sheeran to your Queen Bey,…1 min
Women's Fitness Australia|March 2018GET smarterHERE’S A NOT-SO-FUN FACT: OUR BRAIN CELLS begin to atrophy from as early as our 20s. The good news? There are plenty of steps you can take to slow mental decline and in some cases, even reverse it, says Sydney neurosurgeon Dr Richard Parkinson. So in the interest of keeping your grey matter as fit as your body, we’ve collated a bunch of brainy tips. Read on for a happier, healthier and stronger mind. BREAK UP WITH ROUTINE Routines have loads of benefits. They allow us to think less about the mundane parts of our lives so that we can focus on the more exciting stuff. However, a routine can quickly become a rut – which, as far as your brain is concerned, is not so great. “A perfectly ‘clockwork’…4 min
Women's Fitness Australia|March 2018LeanMACHINEHANDS UP IF YOU WANT TO TONE your whole bod in one super-effective sesh? Yep, we thought so. This fast workout targets your muscles from top to toe, using short bursts of effort alternated with rest to keep you challenged. You’ll start off with some jumping moves to get your heart pumping before feeling the burn as you zone in on areas like your tummy, arms and butt. The best bit? You only need to grab a pair dumbbells to get this sesh done. HOW TO DO IT: After a quick warm-up, perform each of the moves for 20 seconds, taking 15-30 seconds’ rest between each move. Repeat the full circuit three to four times, depending on your fitness level. YOU’LL NEED: 2 x dumbbells 1 JUMPING JACKS GREAT FOR:…3 min
Women's Fitness Australia|March 2018FIGHTING FITLOOKING FOR A WORKOUT WITH A LITTLE MORE KICK? It’s time you tried martial arts. Personal trainer and Taekwondo black belt Tiffiny Hall (founder of online workout program tiffxo.com) says this ancient fighting discipline isn’t just a great form of self-defence, but an epic full-body burner, too. “Martial arts works every pillar of fitness,” she explains. “It’s one of the highest-kilojoule-burning activities you can do.” What makes it so effective? Kicking builds “phenomenal leg strength and tone,” Hall says, while the power from every martial arts move comes from your core, which strengthens and defines your abs and improves lower back flexibility in the process. Then there’s the punching – it tones your arms, builds lean muscle and works your speed and power. Phew! “If you love variety, feeling strong,…8 min
Women's Fitness Australia|March 2018POWER posesTHIS JUST IN: AS LITTLE AS TWO MINUTES OF YOGA can give you a mega self-esteem boost. You’ve probably heard of power poses – those superhero-style stances that give you a shot of confidence when you need it. Well, it turns out yoga is even more effective at amping up your energy, sense of power and self-esteem. A study from the University of London rated the effectiveness of four power poses and three yoga poses, and found that the yoga moves came up trumps – in just two minutes. The researchers reckon yoga’s harmonising effect on our mind and body connection is what makes it so effective. We say it’s yet another great reason to roll out your mat for a daily stretch. HOW TO DO IT: Work through these…4 min
Women's Fitness Australia|March 2018FISHY BUSINESSImagine if there was a magic pill that could make you smarter and get a better night’s sleep. Well, there is! Kinda. But it’s not a pill or even a supplement – researchers at the University of Pennsylvania say it’s a weekly serve of fish. According to a study published in Scientific Reports, children who ate fish once a week reported higher IQ scores and a more rested sleep. Unlike other research that has focused on the benefits of omega-3 supplementation, this study looks at the connection between omega-3s from food sources and intelligence. Want to get rested and brainier? For a fuss-free healthy fish option, wrap a piece of salmon in foil with a drizzle of olive oil and a slice of lemon, and bake for 20-25 minutes. Serve…1 min
Women's Fitness Australia|March 2018Sweet rewardSnickers-style protein slice SERVES 12-16 1½ cups almonds 1 cup dates ¾ cup water 1 cup plant-based protein powder ¾ cup cacao ½ cup peanut butter 2 tbs Pureharvest Rice Malt Syrup 70g dark chocolate ¼ cup crushed peanuts 1 Line a square baking tin with baking paper. In a food processor, blitz the almonds to form a course meal. Add the dates, water, protein powder and cacao and whizz until well combined. 2 Spoon one half of the mixture into the prepared baking tin. Set aside the remaining mixture. 3 In a small bowl, mix together the peanut butter and rice malt syrup. Spread this mixture over the first layer. 4 Spoon the remaining base mixture on top of the peanut butter layer. 5 Melt the chocolate and pour…1 min
Women's Fitness Australia|March 2018Small and MIGHTYSEE THAT PRETTY LITTLE GREEN GARNISH on your perfectly plated brunch? That’s not just there for show – those mini leaves actually contain a stack of body-loving nutrients. They’re called microgreens, and while they’ve long been confined to fancy restaurant kitchens, they’re now finding a place in everyday life, too, adding a burst of flavour, style and health to meals. Microgreens are the seedlings of vegetables and herbs, but don’t get them mixed up with sprouts. Sprouts are the first shoots of a seed that’s been soaked in water for a few days. Microgreens, however, are left to grow a little longer, anywhere between one to three weeks, so they look more like a mini plant. You can stock up on microgreens at health food shops and even some supermarkets,…2 min
Women's Fitness Australia|March 2018Quickie with Sam WoodTHE SECRET TO A GREAT SALAD IS… Thinking outside the box. A salad doesn’t just have to be a sad pile of spinach. Veggies, grains and a great protein source should be staples in your salad. FRUIT SALAD: YAY OR NAY? I love it – but if weight loss is your primary goal, excess fruit intake is definitely something that should be considered. THE EASIEST WAY TO PERK UP A DULL SALAD? A zesty vinaigrette gives any salad a good kick. My go-to dressing is olive oil and balsamic vinegar with a bit of lemon and cracked black pepper. WHAT SALAD MYTH NEEDS BUSTING? Some people still think of a salad as a garnish. When done right, a salad can be a great meal. Get creative with the fillings –…1 min
Women's Fitness Australia|March 2018DAMAGE CONTROLWE SPEND THE WHOLE YEAR DREAMING about long summer days spent lazing on the beach. What we don’t dream about are the nightmarish effects those hours relaxing by the ocean or pool can have on our hair. Sure, you know the (scary) damage sun can do to your skin – ‘slip, slop and slap' is as ingrained into the nation’s psyche as ‘stop, drop and roll’ – but did you know that hair can also be damaged by the sun’s harsh rays? Here’s the lowdown: there are two main components to a strand of hair. There’s the cuticle, which is the outer layer of defence that protects hair from environmental stressors; and there’s the inner structure, which is made up of protein. The health of the inner structure is often…6 min
Women's Fitness Australia|March 2018Mask masterPurify with... Irish Moor Mud Purifying Black Mask, $80 Draw out dirt, oil and grime with a little help from 9,000-year-old black Moor mud harvested by hand in the Irish countryside and containing the highest level of organic content in the world. Exfoliate with... Pumpkin Enzyme Mask, $80 Revitalise dull skin with a deep exfoliation. This powerful and highly active mask uses natural enzymes to refresh your face. Hydrate with... Blue Marine Algae Mask, $73 If you have dry and flaky skin, then call on this mask’s glacial lake blue marine algae to help defend against the damaging effects of dehydration. Meanwhile, tea sourced from Korea's Jeju Island will nourish depleted skin.…1 min
Women's Fitness Australia|March 2018THE WORLD’S BEST WALKSHIKING HAS NEVER BEEN SO HOT – and the world is full of amazing trails to explore. If you’ve been meaning to combine two of your greatest loves – fitness and travelling – for a while, consider this permission to apply for annual leave today. From glorious mountains to pristine wilderness and even a gourmet gambol through Europe, there’s at least one incredible trekking destination on this list that you won’t be able to resist. Happy hiking! THE TRACK: OVERLAND TRACK, TASMANIA BEST FOR: WILDLIFE ENCOUNTERS Quolls and echidnas and Tasmanian devils, oh my! The unique wildlife isn’t the only reason to hike the Overland Track, but it’s a highlight of this remarkably pristine part of the world. You’ll also savour magnificent views of mountains, lakes and waterfalls created by…7 min
Women's Fitness Australia|March 20185 MINS TO BETTER SLEEPBefore you go to bed tonight, take five minutes to write down your to-do list for the following day. A new study in the Journal of Experimental Psychology found that those who took part in this nightly ritual fell asleep nine minutes faster than those who jotted down the tasks they’d already ticked off during the day. Want to get on the express lane to dreamland? Make sure you go into detail when writing your to-do list, as participants who were more specific about their tasks fell asleep even faster.…1 min
Women's Fitness Australia|March 2018Spa rules to followArrive early Get to the spa 15-30 minutes beforehand to fill out the spa’s form and chat to your therapist. Keep it light Avoid eating within an hour of a massage for maximum comfort (especially when on your belly!) Drink up Massage activates your lymphatic system, so drinking plenty of water after will help flush out any toxins. Check in Booked an exfoliating sesh? Check with the spa if you need to avoid shaving your legs beforehand. Drop out Once you’re there, switch off your phone. Nothing will zap those relaxed feels faster than that ping!…1 min
Women's Fitness Australia|March 2018Sniff this!VANILLA Get calm quick by inhaling vanilla – it evokes positive childhood memories. LAVENDER Leave a sprig by your bed to slow the nervous system and soothe you to sleep. BERGAMOT Brew a bath with zesty bergamot oil to gently unwind anxious feels. THROW SHADE! Dropping the F-bomb just got a whole lot more fun. Psychologists from Keele University in England found that when we’re in pain, swearing like a trooper is a great way to boost our ability to cope. The research indicates that cursing signals the fight or flight response in the body and as a result, increases tolerance and perception of pain.…1 min
Women's Fitness Australia|March 20183 plants that’ll perk you up!1. PEACE LILY This elegant lily kills harmful bacteria in the air, protecting you from dry eyes, dizziness and muscle weakness. 2. BAMBOO PALM An elegant leafy number, it regulates humidity in the air and reduces carbon emissions. 3. SNAKE PLANT A bedroom staple that purifies the air while you sleep, making it easier to score those quality zzzs.…1 min
Women's Fitness Australia|March 2018My hiking historyThat’s me on my very first trek with my family – we walked from Newcastle to Sydney to celebrate Australia’s bicentenary. Fast forward to 2014, exploring (read: getting lost in) the beautiful Dorset countryside in England. My first PROPER hike – the Overland Track in Tasmania, in deep winter. Happy to be back on the trail on Maria Island in Jan, this time with my boyfriend (and best walking buddy) Paul.…1 min
Women's Fitness Australia|March 2018GIVE A LITTLEIt’s true: scrolling through Etsy to find the perfect birthday presents for your friends can make your heart happy. University of Zurich researchers performed brain scans on study participants to find that giving, and even the mere intention of giving, resulted in more activity in the ventral striatum, the part of the brain associated with happiness. It didn’t matter how much was given, either, as participants who gifted small amounts also felt the benefits. So whether you’re dropping loose change into a busker’s guitar case or buying a cute “Lettuce eat plants” tee on Etsy for your vegan mate, being generous could just be the happiness boost you need.…1 min
Women's Fitness Australia|March 2018Fit diary8 April Mount Buller Sky Run, Vic The ski resort village of Mount Buller swaps snow bunnies for endurance runners to host this alpine race. There are three lengths to choose from: the introductory 22km, mid-distance 36km and if you’re brave, the 45km ultra. runningwild.net.au 20-22 April High Country Women’s Cycling Festival, Vic There’s nothing like a group of 100-plus girls to help you tackle the 7 Peaks Ride through Mt Buffalo. Toast to conquering the 20km cycle at the Celebration Dinner, then enjoy the next day’s workshops and hot yoga session. hcwcf.com.au 28 April Spartan Race, Qld It’s Brisbane’s turn to host this legendary race, and thanks to the location’s varied terrain of bush, jungle and rivers, the organisers promise a unique Spartan experience. First-time racer? Sign up to…1 min
Women's Fitness Australia|March 2018CHECK YOURSELFHOW WELL DO YOU KNOW YOURSELF? That’s not a trick question – it’s easy to go through life knowing exactly what foods, workouts and coffee order tickles your pickle, while skipping merrily over the big self-discovery stuff. The thing is, learning more about your personality traits will help you live life to the full and achieve your goals. “To know yourself you need to know what your mind gets up to when you’re not paying attention,” says Andy Gibson, author of The Mind Manual (Octopus, $19.99). He suggests looking at the traits in the ‘big five’ model of personality. “All the traits are healthy and normal,” Gibson explains. “Comprehending the basic patterns in how you feel and how you react can help you understand what you need to feel happy…3 min
Women's Fitness Australia|March 2018HAVE A HAPPY HIKEFUEL RIGHT Pack a protein bar. “Your body needs adequate protein for muscle repair. A good bar should contain iron, vitamin B12 and salt,” says nutritionist Veronika Larisova. Try Chief Bars ($17 for 3-pack, eatlikeachief.com). STRETCH OUT “Climb steep trails faster with calf prep. Stand backwards on the edge of a step, and let your midfoot and heels hang over. Lower down to a calf stretch, hold, then raise up. Repeat x 10!” says WFPT Libby Babet. MAKE IT MINDFUL “Use all five senses – what can you see, hear, smell, feel, taste? Think, ‘this step right now is the only one that matters,’” suggests mindfulness coach Ashley Hunt (ashleyhuntwellness.com ). CONTROL YOUR CORE Stand tall! “You use your core a lot, so for postural support, lift through your middle,…1 min
Women's Fitness Australia|March 2018BREAKING GROUND“I found my purpose on the trails” Producer Caro Ryan, 45, from NSW, discovered her calling when she embarked on a wild bush adventure in her twenties. “My life changed completely when I went on a four-day hike in an area of Declared Wilderness called the Budawang National Park. It’s a relatively unknown area west of Nowra, next to its big sister, Morton National Park. I was working for a company that offered employees the opportunity to go on an experiential outdoor leadership training course and while I was motivated by improving my capabilities at work and learning new skills, I was also inspired by a deep and long-suffocated adventure gland. I was overweight, unfit and although I’d always loved the idea of adventure, I didn’t know how to experience…6 min
Women's Fitness Australia|March 2018The track less takenMY HIKING BOOTS ARE JUDGING ME. They glare at me every time I open my wardrobe and pull out sandals, sneakers or heels instead. And no wonder – it’s been more than two years since I last slipped my feet inside those boots for their maiden voyage on Tasmania’s famous Overland Track. I had finished that adventure determined to make hiking my ‘thing’ – and yet, there my boots are, gathering dust in my cupboard, silently begging to go out for a walk. So here I am, pulling up on a deserted beach in a boat and… pulling off my boots. Yes, my first steps on my next big walk are barefoot. I’m wading to shore on Maria Island, a small, pristine paradise off the east coast of Tasmania, where…5 min
Women's Fitness Australia|March 2018Tune in, work outWHAT DO WE WANT? ZEN! WHERE DO WE GET IT? Yoga! Right? Not necessarily. If you don’t feel satisfied unless you can wring a puddle of sweat out of your sports bra at the end of your workout, meditative practices such as yoga and Tai Chi probably aren’t your go-to, but it doesn’t mean you have to miss out on the mind-body boost of these slower-paced workouts. The latest trend in fitness is about integrating mindfulness techniques into even the most intense sweat sessions. US studio Circuit of Change is leading the charge – its Mind Body Bootcamp class combines meditation, yoga, cardio kickboxing and HIIT all in one 50-minute workout. While we wait for this hot class to make its way to our shores, experts suggest a DIY approach…4 min
Women's Fitness Australia|March 2018BALANCE HIIT OUTOur love of HIIT is causing a spike in muscle, soft tissue and joint-related injuries in millennials, according to experts. One study published in The American Journal of Medicine even showed that high-intensity cycling (think spin classes) has resulted in rare cases of rhabdomyolysis, which is when muscle breaks down and leaks into the blood. All this isn’t meant to scare you into cancelling your next class (because, as you know, high-intensity exercise has a heap of health benefits) but to rethink your exercise schedule. Most experts agree that two to three high-intensity sessions a week are more than enough to get results, which can be balanced out by mobility sessions (yoga and Pilates are awesome) and low-impact cardio (like walking, cycling and rowing). And don’t forget: 1 It’s better…1 min
Women's Fitness Australia|March 2018Better go to prehabTHE BEST THING ABOUT EXERCISE? IT MAKES YOU FEEL INVINCIBLE. The worst? It can bring you to your knees. Injuries are the pits, and no matter how strong and fit you feel, they can happen to anyone. The best way to avoid being derailed by a nasty injury is with prehab – that is, a series of bodywork exercises that target your weak spots. “Prehab exercises help to avoid injury by strengthening up weak points and also serving as an ‘activator’ warm-up prior to training or competition,” explains exercise physiologist William Alexander (encompassep.com). “They can help us to become aware of our body’s position as it moves through space, which improves the mind-muscle connection, priming us for skill execution and movement efficiency.” For elite athletes, a prehab session might mean…3 min
Women's Fitness Australia|March 2018Wise up your stride“Make sure you always warm up properly before a run to help prevent a stitch” RUNNING IS SIMPLE, RIGHT? You lace up your shoes and away you go. Once you’ve caught the running bug, though, a whole world of technical wisdom awaits you – which is exactly what you need to guide you to longer and faster sessions. We’ve recruited running coach and author Sam Murphy to answer a few of the big Qs you might (ahem) run into on the road. The Q: I keep getting a side stitch when I run – what should I do? Sam says: A stitch may not be a serious affliction like a torn muscle, but boy can it wreak havoc! Although any runner can be affected, younger and less experienced runners tend…5 min
Women's Fitness Australia|March 2018FLAT-TUMMY feastsCHOCOLATE CHILLI BEEF SERVES 4 DF GF 2 tbs extra virgin coconut oil 1 brown onion, diced 4 garlic cloves, chopped 800g minced beef 1-2 tsp chilli powder, to taste 2 tsp ground cumin 1 tsp smoked paprika ½ tsp dried oregano ½ tsp dried thyme 1 tsp raw cacao powder 2 tbs tomato paste 400g tinned tomatoes 400ml good-quality chicken or bone broth 3 large carrots, grated 1 Melt the coconut oil in a large saucepan over medium-high heat. Add the onion and garlic and sauté for 3-4 minutes, or until softened. 2 Add the beef and cook for about 5 minutes, or until well browned, breaking up any lumps with the back of the spoon. 3 Stir in the spices and herbs and cook for 1-2 minutes, or…3 min
Women's Fitness Australia|March 2018FUEL YOUR WORKOUTSSCORING THOSE #FITGOALS IS ALL ABOUT TEAMWORK, and there’s no better team than workouts and good food. But, figuring out exactly what to eat and when can be pretty confusing. Do you go big on protein, or munch carbs all day? When is the time just right to nosh on a nana? Do your nutrition needs change if you’re doing boot camp one week and weights the next? And exactly what is the deal with supplements? To help you nail your nutrition strategy, we’ve called on sports nutritionists to help plan the right menu at the right time, whatever your workout. Bon appetit! “TRAIN YOUR SYSTEM TO BE FUEL EFFICIENT” ENDURANCE RUNNING “Most endurance sessions are at a moderate intensity (around 65-75 per cent of your maximum oxygen uptake), so…8 min
Women's Fitness Australia|March 20183 WAYS WITH MICROGREENS1 MAKE A SALAD Mix together 1 cup of microgreens, 1 diced peach, diced avocado, cup chopped walnuts and a sprinkling of feta cheese. Make a dressing with 1 tbs extra virgin olive oil, a squeeze of lemon juice and tsp Dijon mustard. Season with salt and pepper and serve. 2 CREATE CANAPÉS Slice 2 zucchini with a peeler to make ribbons. Lay flat on a large plate and drizzle with olive oil. In a small bowl, mix together a tub of ricotta cheese with a handful of microgreens and a squeeze of lemon juice. Season with salt and pepper. Place 1 tsp of the ricotta mixture at one end of a zucchini ribbon then roll and fix with a toothpick. Repeat with remaining filling. 3 UPGRADE YOUR TOAST Toast…1 min
Women's Fitness Australia|March 2018Eat your vitaminsLET’S BE HONEST. When we’re choosing what to eat for our next meal, it’s easy to go in one of two directions – either be guided by your cravings (hello, iced doughnut), or eat something filling and healthy. While we know what we should eat to fuel our bodies, and we’re okay giving in to our cravings every now and then too, if we had to plan a perfect day around getting all the vitamins we need, we might find it harder to figure out than Selena Gomez’s relationship status. But, eating your vitamins is still the best way to get your dose of valuable nutrients. In a study published in the American Journal of Clinical Nutrition, researchers from the University of Wollongong completed a review of dietary supplementation and…4 min
Women's Fitness Australia|March 20185 mins with Hannah BronfmanOn style: “Style is about how you present yourself. Two women could wear the exact same thing and look totally different, because of different swagger that they bring. I really believe that style starts from within.” On fitting in a workout: “It’s hard! I really want to make that clear; everyone who commits to fitness struggles to find a balance. But if you make it a priority, you will get it done. For me, that means my workouts range from late-night dance classes to a quick lunchtime run, to an early morning barre class.” On rituals: “I take blotting papers everywhere! I also start every day with a bulletproof coffee.” On her dream OPI shade: “I’d create a light green shimmer and call it ‘Match your Matcha’ – matcha is…1 min
Women's Fitness Australia|March 2018ON THE moveCalling all campers! For the best-ever damper and slow-cooked feasts, you need the Lodge Cast-Iron 7 Quart Dutch Oven, $249.95, lodgecookware.com.au All natural If you’re craving a full nature immersion, head to Christchurch NZ where you can stay in a ‘view with a room’. PurePods are glass cabins set in incredible (and private) locations allowing visitors to soak up their surrounds in total luxury. There’s no wi-fi – instead you’ll get a telescope and star map so you can explore the night sky. Ahhh! purepods.com WF loves: The Steel House in Copenhagen – an industrial chic hostel that looks the goods, minus the coin. Book at agoda.com…1 min
Women's Fitness Australia|March 2018Pure blissYOU’VE GOT A SPA DATE ahead of you and you can’t wait to get into that fluffy robe. You’re imagining a perfect day where all your needs are magically met and your muscles pummelled to melty goodness. That is, until you get stuck in traffic, rush into your treatment room and find yourself face down on a bed and feeling too intimidated to tell the therapist to go a little softer on your hamstrings. Yep, the spa experience can be an anticlimax alright – but not if you have our guide to doing it the right way. Choose wisely Your ideal spa journey begins with your choice of spa, so take some time to consider what you want and need from the experience. Are you looking for an extended retreat…4 min
Women's Fitness Australia|March 2018RELAX HACKSWALK IN CIRCLES Literally! Walking a labyrinth circle (with interconnected passages) can cultivate calm. In the US, prisons and hospitals are using labyrinths to help those in crisis. Based in Sydney? Take a stroll around the 11 circuit sandstone labyrinth in Centennial Park. To find one in your area, check out labyrinthlocator.com. THE POST-SUMMER BLUES HAVE KICKED IN, your mental to-do list is out of control and your stomach is in military-grade knots. Sound about right? Yup, burnout is hitting the big time, with Australians more stressed than ever before, a recent Medibank Private survey has revealed. The worst part? It’s the usual culprits (lack of sleep, juggling too much and work pressures) throwing off our good vibes. No matter how far you’ve strayed from your calm and centred self,…3 min
Women's Fitness Australia|March 2018AS SEEN ON INSTAFEMME FOOTY Tuning into the women’s AFL? Follow @moanahope, @daisypearce6 and @_katiebrennan to get BTS with the gals at the forefront of the game. FEELING BLUE? Follow @sugaredcoconut for your daily dose of ocean-inspired healthy food – from blue smoothie bowls to blue spaghetti. Yep, it’s a thing. HOT HASHTAG KEEP AN EYE ON #GC2018 TO FOLLOW THE COMM GAMES ACTION NEXT MONTH. GO, AUSSIES! Let’s hang out together! Tag #womensfitnessmag and #WFloves to show us how you’re reading Women’s Fitness… WINNING! Congrats @lauren_ ashley_101, you’ve won a SodaStream Source Element Red, worth $150! Hello, DIY sparkling water! sodastream.com.au Follow @womensfi feel tnessmag -good feed for every a day – promise!…1 min
Women's Fitness Australia|March 2018HITS QuickYour girlfriends are good for your health If you’ve been a bit slack when it comes to staying in touch with your mates, here’s another reason to organise a catch-up this weekend: new research shows that women who are close to friends, family and acquaintances are less likely to develop type 2 diabetes. Researchers behind the Dutch study aren’t exactly sure why social isolation is linked to the disease, but they encourage anyone at risk of type 2 diabetes to expand their social network (note: IRL rather than online). $4.7BILLION The amount of cash Aussies are expected to splurge on fitness this year Try this… Chia breakfast pudding Make ahead for an easy brekkie SERVES 1 You’ll need… cup chia seeds cup milk of choice or coconut water zest from…5 min
Women's Fitness Australia|March 2018CREAM-FREE QUICHEChobani® Greek Yogurt is made using a centuries-old straining process making it deliciously thick, creamy and packed full of natural protein. Shifting to Greek Yogurt, instead of other common culinary ingredients, is a step towards a healthier diet by reducing calories and fat, and increasing natural protein and other essential nutrients. Here we’ve substituted cream for Chobani Greek Yogurt for a delicious, better-for-you quiche. CRUST-LESS ZUCCHINI QUICHE PREP TIME: 10 mins // COOKING TIME: 30 mins // SERVES 4 NEED Oliveoilspray 75g grated zucchini 100g chopped broccoli ½ cup spinach 6 large eggs ½ cup plain Greek yogurt 1 teaspoon kosher salt ¼ teaspoon ground pepper 1 tablespoon minced garlic 1 tsp chilli flakes ¾ cup feta cheese Handful of basil to serve DO 1. Preheat oven to 200°C.…1 min
Women's Fitness Australia|March 2018See the rare, the beautiful and the unique on a great walk…Each of these independently owned, guided, multiday walks is unique. Together they cover some of Australia’s most iconic landscapes – untamed Tasmanian wilderness and beaches; the ruggedly beautiful Victorian coastline; ancient volcanic plateaus in Queensland; the spectacular coastline of Western Australia; world heritage listed locations in NSW; pristine islands and meandering rivers; and the magnificent outback of South Australia and the Northern Territory. Each walk is led by expert guides with a deep understanding of the environment, giving you the opportunity to hear the stories behind the place you are exploring. Gourmet food and wine, plus exclusive accommodation provide the comforts of a luxury holiday with a sense of adventure in remote wilderness locations. The next step is yours… greatwalksofaustralia.com.au greatwalksofaustralia @greatwalksofoz @greatwalksofoz…1 min
Women's Fitness Australia|March 2018WALK THIS WAYWE’RE OFTEN TOLD if we want to stick to a fitness routine, we need to find a workout that’s fun. But there’s no denying that burpees are hard and HIIT hurts. The solution? Find exercise that doesn’t feel like work. Enter hiking. The desire to journey through the great outdoors, known as wanderlust, is in your DNA. We humans were born to move. Hiking helps your heart, buffs your bum, tones wobbly bits, increases suppleness, builds balance and maximises memory. And, most importantly, it’s great fun. When you hit the trail with friends, you don’t even notice yourself puffing and panting – you’re so immersed in great conversation and the magic of nature. That makes it a complete mind, body and spirit workout like no other. Plus, hiking adventures provide…5 min
Women's Fitness Australia|March 2018SOLE MATEHIKING BOOTS GLOSSARY Collar: The top rim of the boot Lug pattern: On the sole of the boot, it provides grip Plates: Inserts to protect against rocks etc Heel brake: Stops slips THE LOWDOWN There are four main types of hiking boots, all of which come in a range of materials that affect their weight, durability, breathability and waterproofness. The style and features that you choose will depend on your personal hiking goals and needs. HIKING SHOES: These low-cut models are flexible and lightweight with good grip, making them ideal for easy day hikes with no backpack or a very light pack load. HIKING BOOTS: Offering more stability and support than hiking shoes thanks to their mid-to-high cut, hiking boots are the best choice for day or weekend trips with…2 min
Women's Fitness Australia|March 2018Win! $1100 WORTH ! OF HIKING GEAR FROM RAYSIF YOU WANT TO HIT THE TRAILS, you’re going to need the right gear for your big adventure out there. That’s why we’ve teamed up with Rays to offer you the chance to get kitted out in brand new hiking gear worth $1137.92 – the ultimate starter pack for your first big hike. This epic prize includes a pair of Ahnu hiking boots, a Deuter day pack, Patagonia puffer jacket, The North Face hiker tights, an Outrak rain jacket and a Goal Zero starter pack (think speakers, solar panel and a recharger). Together, they’re exactly what you need to explore the great outdoors in style and comfort. One lucky reader will walk away with… ■ Outrak Packaway Rain Jacket, $59.99 ■ Ahnu Montara III Black Hiking Boots, $299.99 ■ Deuter…1 min
Women's Fitness Australia|March 20185 ways to work out mindfully#1 Unplug your mind Next time you head out for a run, leave all your devices at home. You might think you can’t survive without your running app, workout playlist or fitness tracker, but you’ll be amazed at how freeing it is to exercise without any gadgets weighing you down. #2 Set an intention You don’t have to be a yogi to set an intention for your session. Before you start your workout, remind yourself of your general intention for exercising. This could be, “Increase my strength” or “Boost my mood”. Then, set a specific intention for that session. Perhaps you want to run 10K for the first time or do 50 squats. Focus on your intention while you work out, but don’t berate yourself if you don’t accomplish it.…2 min
Women's Fitness Australia|March 2018MAKE IT COUNT“THE TRICK IS TO EXERCISE OUTSIDE YOUR COMFORT ZONE TO REAP REWARDS” ON THE MAT Keen to start sweating? Don’t even think about working out before you’ve warmed up! Data shows that 24 per cent of us skip this pre-workout ritual, but limbering up is a must if you want to perform at your best. “People don’t realise that a warm-up and cool-down can make or break a session,” says personal trainer Rachel Chatham. “Start every workout with dynamic stretching movements, warming up the body gently and increasing mobility.” This will boost your core temperature, jump-start your brain-to-muscle communication, lubricate your joints and, most importantly, get you in the zone for working out. And don’t forget to stretch at the end – this will help reduce your injury risk, too.…5 min
Women's Fitness Australia|March 2018UP GearMini me If you have little humans in your life, get them started on their activewear journey early! We heart J+L Lifestyle, a range of too-cute kids’ activewear in bamboo and organic cotton (created by WF dietitian Caitlin Reid, no less). The best bit? Each garment comes with a swing tag of sunflower seeds for planting. Naw! From $34.95, jandllifestyle.com Comfort zone Slip into the Lorna Jane Movement bra, $55.99, and seamless leggings, $89.99, for a comfier sesh – the ventilation panels will keep you cool. lornajane.com.au Boot up Joining a footy team this year? Score your goals in slick boots designed especially for women’s feet. XBlades Micro Jet Boots, $179.99, xblades.com.au CLEAR VIEW Swim fans, take note – the Vorgee Missile Eclipse goggles boast high-def lenses with anti-fog coating…1 min
Women's Fitness Australia|March 20185 key moves to try1 TOWEL GRABBING GREAT FOR: BUILDING ARCH SUPPORT AND ANKLE STABILITY ■ Put a towel on the floor in front of your chair and place your toes on the towel with your heel flat on the floor. ■ By raising and lowering your forefoot, grab the towel with your toes on every downward movement and scrunch the towel towards you. ■ Do this for 2 minutes, then repeat with the other foot. 2 GLUTE ACTIVATION GREAT FOR: WAKING UP YOUR BUTT TO HELP PROTECT YOUR BACK AND YOUR PELVIS ■ Lie on your front or get into plank position. ■ Bend your left knee to 90 degrees and imagine there’s a tray of glasses on the sole of your left foot. ■ Push your left leg up using your glutes…2 min
Women's Fitness Australia|March 2018Squat GOALSNOT ALL SQUATS ARE CREATED EQUAL, and if you’re adding on some weight to yours, you’ll need to get your form on point to make sure you’re getting all the benefits from this powerful move. “The squat is a big lift that’s been lost in translation over the last few years,” says personal trainer Richard Tidmarsh. Some of the most common mistakes? Going too heavy before you’re ready, using the wrong technique and not actually completing a full rep. “Before attempting a back squat [that’s the standard one with the weight resting across your shoulders], assess your own bodyweight squat,” advises Tidmarsh. “Can you actually drop your body between your legs, chest up and weight back in your heels? You may need to improve your hip, ankle and back mobility…3 min
Women's Fitness Australia|March 2018GUT INSTINCTTHE GUT IS THE EPICENTRE OF HEALTH. It has a connection to many areas of the body, including the hormonal system, nervous system, the emotions we experience, thyroid levels, immune system and more. More than 80 per cent of your immune system is located within the walls of your intestines and about 90 per cent of serotonin (the happy hormone) resides in those walls too! A HAPPY GUT EQUALS A HAPPY LIFE. By focusing on gut health, you can improve your immune system, support positive moods and emotional wellbeing, fix your sleeping patterns, balance your thyroid and control your hormones. You truly can transform the way you look and feel through better gut health. If you’re ready to enhance your ability to listen to your own body, increase…1 min
Women's Fitness Australia|March 2018Perfect balanceFACT: THERE ARE MORE THAN 100 HORMONES working closely together in your body every day. So it makes sense then, that if one is disrupted, the flow-on effect is huge. Cue moodiness, intense hanger, painful or missing periods, fluid retention or weight gain and plummeting energy, just for starters. “Hormones are responsible for so many important things including regulating our periods, keeping us warm, giving us energy, helping us to sleep and keeping us happy – we literally couldn’t live without them!” says WF naturopath Belinda Kirkpatrick. Most women of reproductive age experience hormonal changes on a daily basis, she adds, and if your balance is compromised as a result, the nasty symptoms can pile up. “This makes hormone production and balance essential for health and happiness,” she says. If…5 min
Women's Fitness Australia|March 2018Super saladsCold peanut butter noodle salad with chicken SERVES 2 DF 150g soba noodles 250g chicken breast, cooked and chopped ½ cup bean sprouts, rinsed 1 red capsicum, seeds removed and finely sliced 12 snow peas, cut into thin strips 1 cup red cabbage, finely sliced 2 large handfuls of baby spinach, washed 2 spring onions, finely sliced 2 tbs sesame seeds, to serve DRESSING ½ cup crunchy peanut butter 3 tbs water 2 tbs soy sauce 1 tbs sesame oil 1 tbs honey 1 Bring a pot of water to the boil and cook the noodles until tender. Drain and transfer to a large bowl of cold water. Separate the noodles with your fingers while they cool. Set aside. 2 To make the dressing, place all of the ingredients in…3 min
Women's Fitness Australia|March 2018BRIGHT EYESKeeping your eyes healthy is just as important as the way you protect them – stylishly, of course – from the sun. If your nine-to-five requires you to stare at a screen, get into the habit of giving your eyes a break every 20 minutes by looking at objects more than 5 metres away. Load up your meals with luteinrich foods, such as kale, which can help prevent cataracts, plus cheese and poultry, both of which contain zinc to help boost vision. And if you’re ready to trade in your sunnies for a new-season find? Make sure the lens is a category 2 or above to protect your peepers from harmful UV rays. We rate these cool shades… (1) $145, baileynelson.com.au, (2) $200, ray-ban.com GET THE DEETS! Head to womensfitness.com.au…1 min
Women's Fitness Australia|March 2018Style FILESBRUSH HOUR Whether you’re rocking luscious curls or silky straight strands, the EcoTools new planet-friendly and cruelty-free Hairbrush Collection, from $15.99, has a brush to suit your ’do. Special mention to the Ultimate Air Dryer Hair Brush (below), which promises to slash your blow-dry time by 40 per cent. Take it easy youre more , we’ve found your dream cream. Avène’s Day Protector Tinted BB Cream, $32.95, hydrates and soothes sensitive skin, evens out colour and protects your face from harsh UVA/UVB rays with SPF30. #MAKEUPGOALS With a whopping 484K Insta following, Melissa Sassine is Australia’s go-to make-up artist if you want to get your face painted for a special event. Expanding her empire, Melissa has launched a range of prods that will help you get her signature make-up looks…1 min
Women's Fitness Australia|March 2018TAKE A BREAKWhen the countdown to your next big holiday is dragging on, take yourself on a micro-adventure to soothe those itchy feet. These kinds of weekend escapes are “rife with possibility, from hiking and wild swimming to pack-rafting and mountain biking,” according to Henry Brydon, founder of We Are Explorers (weareexplorersco. ). But where can you find such a spot? Brydon offers his favourite locations – Shoalhaven in NSW, the Scenic Rim in Queensland and Mount Buffalo in Victoria – to get you started, plus this advice… 1 JUST DO IT “It’s actually a lot simpler than you’d assume to live a life packed full of micro-adventure. For example, start small with a day trip to a waterfall.” 2 PACK RIGHT, PACK LIGHT “Focus on lightweight equipment for your backpack –…1 min
