[PDF](+41👁️) Télécharger Women's Fitness February 2015 AU pdf

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: SIMPLE HACKS FOR A SUPER HOT + HEALTHY YOU




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- women's

fitness


Februa


Photography Pierre Toussaint/Viviens Creative Art direction
Alissa Reeves Styling Jessica Pecoraro Hair Byron Turnbull/Reload
Agency Make-up Rachael Brook/DLM using M.A.C and JBronze
Model wears Jets by Jessika Allen bikini, $ 149 ; ToyWatch watch,
$ 300 ; Country Road bracelet, $ 49 . 95 ; Swarovski ring, $ 70 .





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live fit

18 Quick hits The latest health news
22 February fit diary Add these fun
fitness events to your calendar
24 First-class habits The lifestyle
mantras healthy people swear by
26 1 0 ways to dodge a hangover

Beat that post-party comedown
28 Ask our experts... They’ve got
tips to keep you feeling tops
30 Say goodbye to #firstworld

problems Your daily dilemmas, solved
32 One perfect day You’re 24 hours
away from a healthier, happier you
34 What’s your financial faux pas?

Makeover your bank balance
36 Fitscopes What the stars have in store
for you this month and the year ahead

Think fit

40 What a marathon taught

me about life The lasting lessons
one runner gained over 42km
42 Month of mantras Daily inspiration
for February in bite-sized form
44 Mind games Howto train your brain


\ Be fit

*i 48 Hello, awesome abs! Get ready to
! rock a crop top with your new sixpack

I 52 Small steps, giant gains Tiny tweaks
; that’ll boost your workout in a big way

; 54 Just dance The kVF team go
I backstage at Dirty Dancing

\ 58 Advantage, you Want a full body
I (and mind) workout? Try tennis!

.1 60 Smash it! Moves to up your game


62 All about the weights Load up the
barbell and get ready to go heavy

66 Game plan Hot new fit buys
you’ll want in your life, pronto!

67 Super squats This staple move
just got a whole lot tougher

68 Burn fat in 4 minutes The speedy
sweat sesh everyone has time for

72 Sweat on the net Click to get fit


74 Move of the month Killer arms
and hot abs? Sign us up



, PRIVACY NOTICE This issue of Women’s Fitness is published by Women’s Fitness Media. Women’s Fitness Media may use and
' disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and
I to keep you informed of other Women’s Fitness Media publications, products, services and events. Our Privacy Policy is located at
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, by email at privacyofficer@womensfitness.com.au or mail at PO Box 21421, World Square NSW 2002.


nessmag


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fl ' womensfitnessaustralia Q @womensfiti


(3 @womensfitnessau



MAKE A
SPLASH


NEW-SEASON
STYLE STAPLES


RUN FOR
YOUR LIFE


GARDEN

THERAPY


DELISH

DISHES


Do the twist Veggie fare gets fancy
Eat up to chill out Make your
kitchen a rancho relaxo
Wellness Clinic WFs naturopath
Belinda Kirkpatrick is at your service
Light touch Simple recipes to take
you through the day to dessert
What’s cookin’, good lookin’? Step
up your skills at these foodie workshops
Eating with the seasons A 12-month
guide to your healthiest year yet
Ice magic Frosty treats that look
every bit as cool as they taste
Rise and shine Bumper brekkies
The sweetest thing Everything you
need to know about sweeteners
Fuel stop Add these buys to pantry


124 The fit list Update your workout
wardrobe for the new year
128 Beauty beat All the pretty things


Travelfit


132 Thefit weekender Welcome to the
new health hotspot - Melbourne
134 Have a healthy holiday Don’t let


Every month


Look fit

110 In the swim Sexy swimwear that
won’t have you flashing flesh
118 Smells like summer Fragrances for
summer days and steamy nights
120 Beauty haze The hidden culprit
responsible for your skin woes


sickness slow down your vacay
137 On the move Top travel buys and
inspo for your next big trip

Relax fit

140 Feet first Put your best foot
forward this summer

142 Backyard remedies Get growing!


12 Insta-love We share your snaps

14 Get us on your newsfeed Find out
what’s happening on Facebook

76 Subscribe Get WF and save!

144 Track it down Stockists for all the
want it now’ fashion in our pages

145 Next month Mark it in your diary

146 Fit like Meg There’s more to being
a trainer than new-season Nikes


nessmag


D womensfitnessaustralia S @womensfiti


(3 @womensfitnessau


9


- women's

fitness


If you could choose to be good at
any sport, what would it be?




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ballonna. If’?

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EDITOR

Samera Kamaleddine

DEPUTY EDITOR

Penny Carroll

ART DIRECTOR

Alissa Reeves


DEPUTY ART DIRECTOR

Natalie Vasco

CHIEFSUBEDITOR

Alice Harrington

BEAUTY & FEATURES WRITER

Jaymie Hooper


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fro^h'io<; a^d h'llhr


CONTRIBUTING STYLIST

Jess Pecoraro




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PICTURE RESEARCH

Joanne Bainbridge 'TlnOl^rO IlfcC' ballcf

clai^oor<^ bvf on

^ PREPRESS

Katherine Oliver


16 ^^ SKAr^s ’


EDITORIAL ENQUIRIES

mail@womensfitness.com.au


ADVERTISING ENQUIRIES

Joe Bird, ( 02 ) 9186 9104 , joe@womensfitness.com.au


“Pofnifoli^

I aivi

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fve-||ij Slafe-r’'


BRAND MANAGER

^ Jessica Matheson

PRODUCTION MANAGER

Ian Scott

FINANCIAL CONTROLLER

Stuart Harle

FINANCE ASSISTANT

Fiona Trickett

DIRECTORS

Jim Flynn, Matthew O’Malley


'‘Sf^a-toboaKol'm


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'5"




PUBLISHED BY WOMEN’S FITNESS MEDIA PTY LTD


Expert panel

Meet the pros lending their
expertise to our pages...




Libby Babet Kate Wood

personal trainer chiropractor

bottomsupfitness.com.au healthspaceclinics.com.au


Dr Claudia Lee Brad McIntosh

general practitioner physiotherapist

uclinic.com.au sydneyphysiosolutions.com.au







Caitlin Reid
dietitian
healthandthecity.com.au



Belinda Kirkpatrick
naturopath

belindakirkpatrick.com.au



Blake Worrall-Thompson Charlotte Dodson

PT and v/ellness coach yoga instructor

wellbeingbyblake.com charlottedodson.tv



Yolande Herring
kinesiologist
liveinbalance.net.au



Dr Lissa Johnson
psychologist
iissajohnson.com.au


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Women’s Fitness is published by Women’s Fitness Media Pty Ltd (ACN 602 607 045 ), 80 Campbell St, Surry Hills NSW 2010 under licence from Dennis Publishing Limited.

All rights in the title of this magazine belong to Dennis Publishing Limited absolutely and the title of this magazine may not be reproduced, whether in whole or in part, without its prior written
consent. Certain content used in this magazine belongs to Dennis Publishing Limited and is used under licence. © Women’s Fitness Media Pty Ltd. All rights reserved. Printed by Webstar, 83 Derby St,
Silverwater NSW 2128 . Distributed by Network Services in Australia and Netlink in New Zealand. Price in Australia $ 6 . 50 ; price in New Zealand $ 7.50 (inc GST). All prices quoted in Women’s Fitness
include GST and are approximate and in Australian dollars unless otherwise stated. Women’s Fitness Media Pty Ltd accepts no responsibility for damage or loss of material submitted for publication.

Please keep duplicates of text and illustrative material. For all subscription enquiries, visit magshop.com.au; email magshop@magshop.com.au; or phone 13 61 16 between 8am and 6pm
(AEDT) Monday to Friday. Gorrespondence should be addressed to: Magshop, GPO Box 4967 , Sydney NSW 2001 . To subscribe, see page 76 .

The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a substitute for medical advice. Gonsult your doctor or healthcare professional
before performing any of the exercises described in this magazine or any other exercise program, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not attempt
any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information
nor the producer nor distributors of such information make any warranty of any kind in regard to the content of the information presented in this magazine.


10


D womensfitnessaustralia Q @womensfitnessmag C3 @womensfitnessau


JACLYN HNITKO/THE ARTIST GROUP


PHOTOGRAPHY DAVE WHEELER HAIR& MAKE-UP SARAH DAMICHI/DLM


Ed’s letter




^Meetour
rtwer model


Natalie Roser, 24 , is one
multi-skilled lady with her blog
becauseimhype.com keeping
her busy off-duty


DESCRIBE BECAUSE
I’M HYPE...

It shows off the latest in the fitness
and health world. Everything from
gym wear and active swimwear, to
protein powders and skincare.

^f> FAVE WAY TO SPEND
A LAZY SUNDAY...

Lying on the beach with a good
book and a giant watermelon.

FOOD YOU CANT
GET ENOUGH OF...

Almond milk! I love the chocolate-
flavoured version as a treat.

HOW YOU KEEP FIT...

^4^ I train in the gym with
a focus on cardio, body weight
and interval training. I also love
group sessions with friends.


t


CONFESSION:! was disgracefully
bad at sport growing up. Getting up on
stage in front of the whole school in a
Sandy get-up and miming to ‘You’re the
One That I Want’? Easy. But anything
involving hand-eye coordination, a ball
and movement of my legs? Epic. Fail. So
I avoided sport at all costs. I was the girl
who conveniently suffered from debilitating
stomach cramps at the very same time PE
class was on... every week. (Well, that’s what
my note from home said. Thanks, Mum!)

I’d considered my serious lack of
sporting skills a hopeless case, until a work
friend and I signed up for tennis lessons
together about six years ago. Sure, a super
intimidating scene when the courts beside
us were occupied by pint-sized grand slam
champs in the making - and here we were,
two grown women trying to learn how to
volley - but it was fun. So much fun. And
it made me realise that’s what sport should
have been like for me at school - a fun
experience with my friends, not an anxiety
attack en route to the sports carnival.

While tennis wasn’t totally foreign to
me (I do book myself a seat courtside at
Rod Laver Arena every January, after all),
going for lessons was still a big ol’ step out
of my sport-free comfort zone. As it turns
out, I wasn’t too old to learn new skills.

My coordination, unfortunately, has
not grown with me, but that hasn’t stopped
me from forcing several deep breaths and
unleashing my go-getter (like that time I’d


only been working at WF for a week before
I was sent on a rollerskating assignment...).
In fact. I’m an advocate of abandoning the
stock standard new year’s resolutions in
favour of another kind of list - one with
fun, first-time fitness stuff to fill weekends
with. The new year is the perfect time to
try something you think you won’t like, or
that you’re positive you’re not good at, no?

For me, that’s netball. At the start
of every season my sister and her team
kindly ask if I want in. And every season
my response is this: “Have you seen my
hand-eye coordination skills? ” But who
knows, maybe this is the year I give in and
join the team? Whaddya say, sis, get the
wing defence bib ready for me?

Whatever newbies you add to your
checklist of fun for 2015 (here’s to there
being many), I hope this issue helps deliver
a little inspo. My fave story this month?
The four-page tennis feature on page 58
(need I explain?). Enjoy the issue!


Samera Kamaleddine
Editor


Follow me; 0 samerak
Follow WF: Q womensfitnessmag


nessmag


o womensfitnessaustralia Ql @womensfiti


(3 @womensfitnessau


11



Your say



THe- MOHTh-l

Thanks for bringing


us on your
Witness journey, @laniellen. To help
you keep up the good work, you’ve
won a Samsung Gear Fit and a
12 pack of Bounce Eneray


@gillkravmaga


@hollyhuntpt


@bekmyer




a hit of healthy inspo and to check out what the WF team are doing this month




nessmag


12


D womensfitnessaustralia (Pwomensfiti


(3 @womensfitnessau









RAYMOND WEIL

GENEVE


>asinirte cdtection


ray m ond - weil . com
T: (02) 9363-1088
E: infoQavatsv, cam.au


WF online


Getuson
yput nciv^ccui

Haven’t “liked” us on Facebook? Head to the Women’s Fitness
page at facebook.com/womensfitnessaustralia, ’cause you’re missing
out on some awesome goodies, like...



A




m’t-wai

enter-th

iveaway

1



W


Don't

forget to tag
#wflovesand
#womens
fitnessmag


(k 1+ m

dai]


mantras
(thatil totally
put you in the
mood to get fit
and happy)


Morj-c,

ahovi fyy\/c^ol/
an^c-<;om&
WF


••


.& heaps more


nessmag


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PHOTOGRAPHY GETTY IMAGES; THINKSTOCK





Hv*aMe Sports


^ %


Exercising? Sweating?


Aiways rp-ad Iho- laM. Um orfy « d*Kt«di If p«rv^ sh ywr h«aithc;an pmCv&vtgna).


ASMI Z4194-1D14


Replace fluid and
electrolytes without
the excess sugar

Available at
your pharmacy


Sweating from excessive heat or strenuous exercise can lead to dehydration





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Raise the Pace


Screen

queen

Instagram, emojis, front-facing cameras...
our phones give us a lot to be grateful for,
but good posture isn’t one of them. In fact;
researchers from New York Spine Surgery
and Rehabilitation Medicine found that
tilting your head to scroll through your
daily newsfeeds can put up to 27kg of
pressure on your spine. Ouch! We re not
going to tell you to quit your phone (as if!)
so instead, use these clever - and free -
apps to streamline your screentime (and
hold it at eyelevel while you’re at it).

_ POCKET Keep track of all the
cool stuff you find online and want
to check out at a more leisurely time.

^ EVERNOTE A digital notebook,
this app allows you to store


photos, files, receipts, to-do lists and
more - and search them later.

^ YSCO CAM This beautiful
photo-editing tool takes the
hassle out of choosing an Insta filter. ED


Cute guy from
the gym on Insta?
Charlotte would
double-tap that!


J







Enjoy a healthy body and nnind
with the latest in good living


#1 Parlez-vous
Franfois?

Always wanted to learn a second language?
Give it a go and not only will you feel extra
smug dropping some casual French in
dinner party conversation, you could also
improve the efficiency of your brain. A new
study from Pennsylvania State University
revealed that people who successfully
learned another language strengthened
their mind and improved their brain
network. According to researchers, this
insight into the brain’s ability to change
both physically and functionally may
lead to more graceful ageing.
Don’t have time to attend classes?
Download the Duolingo app
(free, duolingo.com) and
learn a language on the go.


tt2 Hit the sand in style

Kit yourself out with these candy coloured beach essentials


Sunny Jim striped
beach bag, $ 89 . 95 ,
everythingbegins.com


Seedling ice-cream
popper game, $ 4 . 95 ,
larkstore.com.au






Dear September
Turkish towel, $ 40 ,
dearseptember.com.au


SSDo
theprep

Want to eat healthier? Spend
more time preparing your meals, advises a
study in the American Journal of Preventive
Medicine. According to the research, people
who pre-plan their meals eat more fruit and
veg than those who spend less time in the
kitchen (and more time eating out). If you
don’t have a spare 30 minutes to make your
lunch daily, try a weekend cook-up and store
ready-to-go meals in containers. LunchBots
lunchbox, $ 23 . 95 , shopnaturally.com.au


nessmag


18


womensfitnessaustralia Q @womensfiti


C3 @womensfitnessau


Live fit



t’s a ^ Wretch!


Hands up if you’ve been practising your forward bends
and crescent lunges in the hopes of long, lithe limbs?
While you might have noticed it’s a lot easier to touch
your toes now, according to a study in the Clinical
Biomechanics \ourna\, stretches don’t actually lengthen
your muscles at all. During the six-week study, researchers
found no change in muscle or tendon measurements in
the volunteers, but did note a hefty increase in their range
of motion. The reason? Scientists reckon our nociceptive
nerve endings (pain receptors) simply get used to the
movement and stop freaking out about it.


#5 Happy tears

Do you get a little emotional when someone
surprises you with a box of cronuts? Sob at the
sight of adorable puppies in a Kleenex ad?
According to psychologists from
Yale University, these ‘happy
tears’ are actually a way of
restoring your equilibrium
after experiencing intense
positive emotions. Now
you have a scientific
explanation for that time
you welled up after
seeing Channing
Tatum sans shirt
in Magic Mike.


!i/ Twice as nice


#6Mendyournttnd



Like sunburn, wet socks and sold out’ signs, migraines are universally
hated. If you’re one of the 2 million Aussies who battle through
these severe headaches, meditation could be your new best friend,
according to the University of Massachusetts Medical
School. After taking 27 migraine sufferers through a
20-minute Zen session, researchers concluded that
even briefly practising Buddhist “loving kindness ”
meditative techniques decreased pain by
33 per cent and reduced emotional tension
by 43 per cent. That’s promising news for


nessmag


Some experiences in life are better shared
with a buddy (watching a Paranormal Activity
flick, for one...) - but science shows it’s not
who you’re with but whether you’re in it
together that matters. A study by Yale
University has found that sharing moments
with others makes you more attuned to what
you’re doing. Researchers paired people up
and asked them to eat two bits of chocolate
- one at the same time as each other, and
another when their mate wasn’t paying
attention. Despite coming from the same
block, the first piece was rated better than
the one that was eaten alone. So if you’re
hanging with a friend, give them your full
attention for a better experience all round. >


D womensfitnessaustralia 0 @womensfiti


C3l @womensfitnessau


19



Tty this:
Guilt-free
ice-cream

Sick of sugar-filled frozen
treats? Whip up these
banana, strawberry and
avocado popsicles instead.


You’ll need...

2 bananas
7 avocado
1 cup strawberries
7 cup almond milk


Blitz the ingredients in a blender,
pour the mixture into ice-block
moulds, pop them in the freezer
overnight and voila!


#11

It’s not always easy to avoid tense situations
(because, well, life), but a study by the American
Academy of Neurology has another reason to try,
after finding that stress can increase your odds
of getting Alzheimer’s. Assessing feedback from
800 women over 40 years, scientists noted that
participants who were distressed were at almost
double the risk of developing the degenerative
brain disease. Time to book in for a little R&R.



#9 What
afizzer

Still think soft drinks aren’t so bad?

A study from the American Journal of
Public Health could change your mind.
Scientists have found that the fizzy
stuff isn’t just bad for your waistline, it
can speed up cell ageing too. Research
showed that soda drinkers had shorter
telomeres - the protective DNA units
that guard your chromosomes. While
the shortening of telomeres is part of
ageing, drinking more than 500ml
of soft drink a day can accelerate their
destruction, resulting in premature
ageing and the
increased risk
of developing
heart disease and
diabetes. Swap
your soda fix for a
sweet tea instead.

Pukka Love Tea,

$7.95, pukka
herbs.com.au



Nothin’ but
a dreamer


Picture your dream job. Now
imagine it with a sleeping pod.
What do you have now? The
best job ever, that’s what. For
workers in Japan, power napping
on the clock is considered to
be a sign of dedication, with
some employers even kitting
out their offices with sleep pods.
Jealous? UK-based company
Podstyle is now shipping its rest
stations Down Under, so start
buttering up your boss...




#12 Dairy queen

In the world of truly important things
(ahem, cheese), new findings on dairy are
about to rock the boat. Milk and friends
have copped a bad rap in the past, but
a study in the Journal of the American
College of Nutrition reveals that a moderate
intake of dairy decreases the risk of heart
disease. Before you descend into a brie-
induced coma, keep in mind that just one
cup of milk, or 45g of cheese, five times a
week is enough to keep the doctor away.


20




WORDS JAYMIE HOOPER PHOTOGRAPHY GETTY IMAGES; THINKSTOCK



Live fit


#13 Pump
up the jam

Proving what weVe long
suspected, recent research
has found that people who
listen to killer tunes while they
do sprint intervals enjoy their
workout a whole lot more. The
music also powers them up to
hit their peaks harder. Better
update that gym playlist!




#14 February
inspiration

READ: Instacraft by
Alison Caporimo

(Ulysses Press, $ 19 . 99 ) ; *

Got an old scarf and .
five minutes to spare? *

Frame it to jazz up ^

your desk. Blown a

light globe? Hello, sparkly new wall

hanging. How about a pencil holder

made of twine? Craft addicts, meet

your one-stop DIY guide.

, LOOK: Live the Process


®i


(livetheprocess.com)

Get a daily dose of fitspiration, learn
how to whip up zucchini chips and
read the musings of health experts
in this sleek wellness hub.

WATCH: Kitten




’.t

-1




Therapy: The
Prescription for Stress
This cute vid will plant
a cheek-splitting grin
on your face thanks to
some adorable fur balls.


#1R


ts caring

Stuck on what to get your other half
this Valentine’s Day? Give them a little
10-second pash and you’ll be gifting
around 80 million bacteria. As well as
keeping the romance alive with that
little stat, Dutch researchers found
that if you and your partner lock lips
nine times a day, you’re likely to share
similar bacteria. How, er. sweet...


#16 Pass on
another ^ass

A glass of red with the girls after a tough
week is to be expected (heck, even
demanded), but if you’re downing more
than four bevvies over two hours, a new
study says you could be altering your genes.
According to researchers from the University
of Missouri, excessive drinking can change the
genetic coding in your liver by modifying histones
(proteins that protect DMA). Next time you hit the
bar, squeeze in a few glasses of water, too - you won’t
just minimise your chances of a horrible hangover but
also cell damage that can lead to chronic disease. SI



D womensfitnessaustralia (Pwomensfitne


C3 @womensfitne




The Swisse
Colour Run, ACT

You don’t have to be a
sprint queen to ace this
colourful Skm fun run -
it’s all about the journey
as you make your way
through the rainbow
flour bombs. Leave youi
favourite kicks at home,
bring your besties and
walk, skip or dance your
way to the afterparty.
thecolorrun.com.au





Fdffuary

FIT DIARY

■ * . I 1- rKic; month. See you there.


Here


S where well be breaking a sweat this month. See you


nessmag


22


D womensfitnessaustralia IQ^ (Pwomensfiti


C3 @womensfitnessau





M


i4th.^gth

Falls Creek Mountain Raici. Vk.

If you like your races with a side
of stunning scenery, sign up for
this two-day outdoor adventure
Run alpine trails, kayak across
the Rocky Valley Lake and push
your mountain bike through the
highlands, rapidascent.com.au










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Hurley Australian Open of Surfing, NSW

Cheer on Aussie champs (go, Sally Fitzgibbons!) and
your international faves at Manly Beach for this nine-day
festival of surfing, australianopenofsurfing.com





22"^


Ql Stair
Challenge, Qld


Whether you’re a fitness newbie or a cardio slayer,
climbing 77 floors of the Gold Coast’s Ql skyscraper is
bound to get your heart racing. Tackle each step to the
SkyPoint observation level and raise funds for homeless
people while you’re at it. active8change.com.au


Live fit


1’* Brighton Jetty
Classic, SA

Spend your Sunday
perfecting your stroke in
South Australia’s largest
open water swim. Get
down to Brighton Beach
for the 10-year anniversary
of this iconic event and
push yourself in the 1500m
challenge or test the waters
with a more modest 400m
lap around the jetty.
brightonjettyclassic.com

8**' Ironman 70.3
Geelong, Vic

Think you’ve got enough
grit to take out the 2015
Ironman 70.3 World
Championships? Blitz the
swim, bike and run in the
Geelong qualifier and you
just might earn yourself
a spot in the finals. Racing
along the scenic waterfront
might be enough to distract
from the pain... maybe.
ironman.com

25*'’ Raw
Challenge, Tas

Give your strength and
agility a run for their money
in this 8km obstacle track.
Scramble under fisherman’s
nets, take on the half pipe,
traverse the tyre pit and
then sit back and appreciate
the live entertainment.
rawchallenge.com.au


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tell us how you went at one of these activities at f wome nsfitnessaustralia


D womensfitnessaustralia ^ @womensfiti


Q @womensfitnessai


23





Get ready to throw out the rulebook and revamp
your routine... These wellness champs share
precious nuggets of healthy living gold


OKAY, WE GET IT. Kale is

amazing, green juice is the Holy Grail
of the health world and skipping a
workout is bad juju for your fitness.
Heard it all before? Thought so,
which is why we tracked down our
faves in the wellness biz and asked
them for their not-so-typical fitness
mantras. Because there’s got to be
more behind those bangin’ bods than
an endless supply of coconut water...


24


Live fit


Test the waters


Abigail O’Neill,
model and author
^ of Model Chocolate


(abigailoneill.net)


“Need some motivation?

Check out old photos of
yourself when you were looking your
best, instead of other super-fit people.
If you’re having a day where you can’t
fit in as much exercise as you’d like,
boost your circulation by taking a hot
and cold shower or bath. Stand under
a high-pressure shower or immerse
yourself in a steaming bath, then
complete three reps of 30 seconds
cold and three minutes hot. It’s a clever
trick for toning and detoxing, too. ”



GO WILD

^ Charlotte Dodson,
y WF yoga instructor

(charlotte
dodson.tv)

“Try to avoid being
hyper-vigilant with
your exercise routine. Don’t stick
to one belief about how hard or
how often you should train. Why
not climb a tree? Seriously, climb
a tree, hike a trail or swim in the
ocean. Get out of the studio or
gym and see how much being in
nature can improve the quality
of your exercise experience.”


Your wardrobe



matters

Shannon Dooley,
founder of

^ ’ 80 s-inspired

aerobics workout
Retrosweat (retrosweat.com.au)

“As the great Jane Fonda once said. An
exercise outfit helps because it sets this
time apart from the rest of your day and
makes it matter more.’ Just because
you’re getting sweaty doesn’t mean you
have to dress down. There’s colourful
Lycra everywhere now, so invest in pieces
that make you feel a bit fabulous. Put
in a scrunchie and your workout will
be a lot more fun - promise! ”


BE YOUR OWN
^ SUPPORT

Adidas ambassador
and owner of One
Personal Training
(oneptsl.com)

“Don’t believe everything you
think. Your mind tries to play
tricks on you when things get
tough, but remember to always
back yourself. Even if you think
you can’t do something, just get
in there and do it the best you
can anyway. If it doesn’t go well,
question why and learn from it.”


Plan ahead

Churchill,

" chef and author of
» ^ The Healthy Cook

(danielchurchill.

I com.au)

“Schedule workouts at the
start of every week. Lock in the days and
types of sessions you want to do, and
commit to it like you would your job.

This way, your active lifestyle becomes
a priority and you can go to CrossFit,
have a paddle or head to a resistance
training sesh without being able to say
J have no time’. Maximise your exercise
by turning static activities into active
ones. Try reading while standing up
and avoiding lifts and escalators.”


HIND YOUR
WORDS



Lauryn Eagle,
pro boxer, tweet
@lauryneagle

“Try writing a word
on your arm before
your workout so you can refer to
it if you feel like giving up. When
you think you can’t possibly keep
running for another minute or
throw any more punches, use
this word as your strength and
a reminder to keep trying. If you
can control your mind, you can
do almost anything.”


Checkyour
priorities



IGNORE THE
NUMBERS


Shake it out


Libby Babet, WF
personal trainer
(libbybabet.com)

“Set small, positive goals
that you’ll actually stick to. If you have a
few targets to hit, zone in on one each
week. You might decide to focus on
making sure every meal contains 75 per
cent colourful foods, or if you have a trip
coming up, you could commit to two or
three gym sessions a week so that you’re
fit for your vacay. Small goals that are
simple and positive aren’t only easier to
stick to, they help put you in the frame
of mind to bring about bigger changes.”



Catharine Rose,
co-founder of
boutique fitness
studio Physicore
(physicore.com.au)
“Don’t count kilojoules, either
the ones you eat or the ones you
burn during training. Too many
people are fixated on numbers,
which don’t represent the whole
picture. Instead, focus on eating
whole, unprocessed food and
push yourself when you train.”



Tyler Wright,
pro surfer, tweet
@tylergwright


“Put on headphones
and let the music take
you away. Dancing doesn’t
have to be visually pleasing to
everyone else - it just has to feel good.
Whether it’s slow or fast, let the beat
stop your thoughts and just feel. It’s
so beneficial for your coordination,
rhythm, body movement, heart and
blood flow, but the best part is that
sense and feeling of freedom. If dancing
isn’t your thing, try something else that
loosens you up. What’s important is
finding the right balance for you.” Ei


■d



a womensfitnessaustralia ^ @womensfiti


Q @womensfitnessau


25



WORDS ELLIE MOSS PHOTOGRAPHY GETTY IMAGES


Live fit



LThe£s, knees


Thanks to alcohol’s diuretic properties, a big night out can leave you lacking a
few essential vitamins and minerals. Taking a pre-party vitamin B supplement
and a morning-after booster could help you get back on track by replenishing
your stores of this key nutrient - particularly vitamin Bl2, which plays a role in
brain and nervous system function. Or, simply treat yourself to a schmear of
good ol’ Vegemite: the dark stuff is packed with these important nutrients.


2 Fizzy good

The main cause of that throbbing
headache that feels like a small army of
jackhammers has moved into your skull?
Dehydration. To outsmart it before it hits,
try downing an effervescent electrolyte
tablet or powder before you hit the pillow
(if you remember!) and another when you
wake up. The water-soluble remedy will
help replace lost fluids and minerals fast.
We like Hydralyte Electrolyte Tablets,
$14.99 (for 20 tablets), priceline.com.au.

3 Eat up

It’s the first law of drinking: never sip on
an empty stomach! If you want to avoid a
messy night, make the time to eat a meal
high in carbohydrates or healthy fats before
you hit the bar for a few margaritas to help
slow your body’s absorption of alcohol. If
you know time will be tight in the evening
(that work-to-dancefloor turnaround can
be a killer) eat a substantial lunch and
organise a quick on-the-go dinner.

4 Stay in the clear

Skipping dark spirits in favour of their
clearer cousins, such as vodka and gin, is
another simple way to ward off that fragile
next-day feeling. Dark spirits contain
natural chemicals called congeners, which
can irritate blood vessels and tissue in the
brain, contributing to that heavy headed
feeling come morning. The smart tactic?
Order a gin and tonic or vodka and soda
to skip the kJs and the nasty hangover!

5 Splash out

Okay, so it’s indulgent, but paying slightly
more for your vino could take the edge off
tomorrow’s pain. The more expensive the
plonk, the better quality it is - and the less
likely it is to leave you with a dodgy turn
and a splitting headache the next day.

6 Plain and simple

If you can resist the call of a greasy
breakfast the morning after a big night.




Hair of the dog? No, thanks!
Team WF shares their
failsafe hangover busters


PENNY,
DEPUTY EDITOR


you’ll be doing your body a favour. It’s
less enticing, but sticking to plain foods
is a better recovery plan - according to
the Mayo Clinic, a simple brekkie may
help to elevate your blood sugar and settle
your stomach. Skip the pancakes with
bacon and syrup and whip up a stack of
buttered toast to see you through safely.

7 Green machine

Bring on the green smoothies! Your
friends kale, spinach and parsley will give
your liver the TLC it needs. Another green
hero, the freshwater plant chlorella, can
help speed up the detox process - in fact,
studies have shown that it could prevent
up to 96 per cent of hangover symptoms.
It’s packed with antioxidants, minerals,
proteins and more. Try Synergy Natural
Premium Chlorella, $20.94 (for 200
tablets), goldenglow.com.au.

8 Be a good egg

Easily digested and gentle on the turn,
eggs are a tasty way to see off your
morning misery. Egg yolks contain the
amino acid cysteine, which breaks down
acetaldehyde - one of the main instigators
of your hangover. Scrambled eggs? Done.

9 Take a walk

Getting some fresh air can help clear
your head and boost energy. You don’t
have to plan any epic hikes, just head
out somewhere peaceful for a 15-minute
stroll. The couch will still be there for
you when you get back, promise.



K


“A good box set - I love The
Good Wife or The Mindy
Project - and an endless
supply of sparkling mineral
water is essential.”


ALISSA,

/art DIRECTOR


“A decent glass of water
before bed and a swim
in the surf straight up
the next day.” '




I


JESS,
MARKETING
MANAGER


I drink Hydralyte
before I go to sleep
and coconut water
the next day.


ALICE,
CHIEFSUBEDITOR


“It sounds crazy but I get up
and go for a short jog, before my
body even knows it’s hungover.
Chase it with a cold shower - it
wakes you up, sweats out the
toxins and gets you thirsty
for ALL the water!”




NATALIE,
DEPUTY ART
DIRECTOR!


Poached eggs on toast
with a glass of fresh
OJ normally does
the trick.”




Wallow in water


You may think it s an obvious solution, but we re willing to bet that you don t drink
enough water to see off your hangover! “Alcohol should always be balanced with
plenty of non-alcoholic fluids,” says hydration expert Dr Emma Derbyshire. “Stay
hydrated during the day to prepare for your night out and don’t drink alcohol just
because you feel thirsty!” Keep a large glass of water next to your bed, too, so
it’s on hand when you finally crawl out from under your doona. SL


D womensfitnessaustralia Q @womensfitnessmag C3l @womensfitnessau


27






BLAKE WORR^
THOMPSONifl
AMD WELL NESS
COACH


Got a problem that requires professional advice?
The WF team sorts out your health and fitness issues

Q “l often lose energy really quickly when I’m
running. Is there a way I can increase my
endurance over longer distances? ”


jA Great question! One of the
iLB things with running for a number
^ of beginners (you might be one
of them) is they aren’t sure how to pace
themselves - and for that reason, run out
of breath. Time and experience is the best
thing you can work towards when you’re


Q “What’s the
best yoga pose
for relieving pesky
lower back pain?”

y® Try the supine spinal twist
as it stretches and relaxes
^ your spine, relieving lower
back aches. Here’s how to do it:

1 Lie on your back. Bend your knees and
put the soles of your feet on the floor.

2 Lift your hips slightly off the floor and
shift them about an inch to your right.

3 Draw your right knee into your chest
and extend your left leg on the floor.

4 Drop your right knee over to the
left side of your body.

5 Open your right arm to the right side
in line with your shoulder. Rest your left
hand on your right knee. Turn your head
to the right, bringing your gaze over
your right shoulder to your fingertips.

6 Work on releasing your left knee and
your right shoulder to the floor. Hold for
five to 10 breaths before drawing your
right knee back into your chest and doing
the other side. Don’t forget to breathe
continually and move gently!


Q “l get super anxious in job
interviews. What are some
tricks to beating nerves? ”


A First and foremost, be kind

to yourself about your nerves.
They are normal. Rather
than fearing your feelings, work on
reinterpreting them as energy for the
task - feeling excited or “pumped”.
Before the interview, practise imagery
rehearsal, to enhance your performance
and reduce your nerves. Picture
yourself calmly surfing your anxious
feelings like a wave, letting them rise
and fall, becoming more at ease and
confident as your interview proceeds,
throwing all your interest, enthusiasm
and attention into what you’re saying,
ultimately forgetting yourself and your
nerves. Imagine it as if it’s real, and trust
that it will happen on the day. To ease
the pressure on yourself, set goals other
than getting the job, such as learning
something new, building resilience or
honing your skills. Remember that there
are many “nos” on the w
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