women Lifestyle blog

http://www.womenshealthandfitness.com.au/ Fri, 20 Oct 2017 05:08:52 +0000 FeedCreator 1.8.3 (obRSS 1.9) http://www.womenshealthandfitness.com.au/images/ http://www.womenshealthandfitness.com.au/ http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2352-healthy-sushi-bowls-recipe This is the perfect meal when you feel like sushi but don't have the time to make fiddly nori rolls.

Adding vinegar and nut butter to the rice helps it to stick together and makes it really tasty.

Ingredients

1 cup brown rice
2 tbsp rice vinegar
1 tbsp nut butter (any kind)
2 tsp sesame oil
250 g firm tofu or tempeh (or both), cubed or sliced into batons
1 cup sliced shiitake mushrooms
2 tbsp sesame seeds
¼ cup tamari
8 cos lettuce leaves
1 carrot, cut into matchsticks
1 cup shredded red cabbage
1 cucumber, peeled lengthways into ribbons
1 avocado, diced
¼ cup pickled ginger
¼ cup cashew cream cheese (see recipe below)
4 nori sheets, shredded
1 lime, cut into wedges
Cashew cream cheese (makes 2 cups)
1½ cups cashews, pre-soaked
1 tsp garlic flakes
1 tbsp apple cider vinegar
¼ cup nutritional yeast
¼ tsp salt
Juice of 1 lemon

Method

To make the cashew cream cheese, drain the cashews and transfer to a food processor or blender with the rest of the ingredients and ¼ cup of water. Blend until smooth and creamy, adding extra water (in ¼ cup increments) until the mixture reaches the desired consistency. (Store the extra cashew cream in a sealed container in the fridge for up to 5 days.)

Cook the rice according to the packet instructions. Drain well. Stir in the vinegar and nut butter and set aside.
Heat the oil in a large frying pan over a medium heat. Add the tofu and/or tempeh and fry on each side for 2 to 3 minutes, or until golden. Remove from the pan, then add the mushrooms and sesame seeds to the same pan and stir-fry for 3 minutes, or until golden.

Divide the rice among four bowls and top with the fried tofu and/or tempeh and the mushrooms. Add a splash of tamari, nestle two lettuce leaves on the side of each bowl, then arrange a quarter each of the carrot, cabbage, rolled cucumber ribbons, avocado and pickled ginger on top. Dab on a tablespoon of cream cheese (or use an icing bag to pipe it on) and top with the shredded nori and lime wedges. Eat as you would a salad or challenge yourself with a pair of chopsticks.

Recipe by Ellie Bullen (@elsas_wholesomelife) as featured in nourish magazine.

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A spice a day may help keep the doctor at bay according to recent research. So add these to your personalised meal plan to help make food more flavoursome:

Wasabi: boasts anti-bacterial and anti-fungal effects in your digestive system and may also help reduce the risk of blood clots and cancer.

Chilli: women who eat meals containing chilli have fewer spikes in their glucose levels after food, lessening their risk of weight gain and type 2 diabetes, according to research at the University of Tasmania. Capsaicin, which gives chilli its spicy punch, speeds up our metabolism. Research suggests it may also reduce bad LDL cholesterol, help combat prostate cancer and blitz the bacteria that cause stomach ulcers.

Turmeric: in India, where they call curry 'the spice of life', the incidence of Alzheimer's is lower. Turmeric, one of the main curry ingredients contains curcumin which helps reduce the build-up of damaging proteins that cause Alzheimer's. Further studies also suggest that turmeric can reduce spread of breast cancer and joint swelling caused by arthritis.

Cayenne Pepper: boosts circulation and stimulates the production of hydrochloric acid in the stomach, aiding digestion and in some studies, reducing minor heartburn.

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Read more ...]]> Administrator Thu, 12 Oct 2017 01:39:51 +0000 http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/2350-4-spices-to-spice-up-your-meals-and-their-health-benefits http://www.womenshealthandfitness.com.au/health-beauty/health-advice/2348-treatment-options-for-coping-with-stress-and-anxiety Everybody has moments of anxiety, deep worry and high stress; here are a few treatment options available during those times.

Counselling

The good news is that treatment for anxiety – for those that seek it out – is usually successful. Your first port of call is your GP to discuss your options and receive a referral to the best psychologist or counsellor, for your needs, in your area.

"The most recommended psychotherapy for anxiety disorders is cognitive behavioural therapy," says Rudy Nydegger, psychologist and author of Dealing with Anxiety and Related Disorders.
"It is not a template therapy method where each patient and each disorder is treated in a predictable and specific way. Rather CBT is an approach that relies on the use of many different techniques that are designed to deal with each unique situation and individual and focus primarily on the changing of particular behaviours, developing better strategies for managing troublesome situations, and learning how to think about, perceive and interpret circumstances in ways that lead to a healthier adaptation to conditions that are producing the symptoms."

This could include learning how to self-monitor symptoms, relaxation and breathing retraining, and experimenting with behaviour, visualisations and relapse prevention techniques. While it's not a quick fix – compared to medication, for instance – it will ultimately produce longer-lasting results.

"Using cognitive rehearsal and imagining how to do things differently help a patient to initiate new behaviours," says Nydegger. "A technique called reframing is frequently employed to help people learn new ways to think about particular problems or situations."

Mindfulness

A meditative practice of mindfulness-based stress reduction (MBSR) is increasingly used as part of a holistic approach to the treatment of anxiety, as well as for chronic physical illness and pain.

"Mindfulness is a way of noticing how our attention gets pulled in different directions, and it's a way of practicing the gentle, persistent art of returning our attention to the present moment," says Dennis Tirch, cognitive therapist and author of Overcoming Anxiety.

"Mindfulness training has been demonstrated to be an effective treatment for a range of psychological problems, such as depressive relapse, anxiety and emotion-regulation difficulties. By developing our ability to be mindful, and by learning how to apply mindfulness to more healthy methods of coping with stress, we may become able to change our habitual and unhelpful responses to anxiety."

Talk to your psychologist about mindfulness training and check out some of the free mindfulness meditation apps available.

Lifestyle changes

Is your lifestyle increasing your vulnerability towards anxiety? For a majority of anxiety sufferers, the answer is a resounding 'yes'. Perhaps it's time to de-clutter, delegate and slow down.

"If you feel that your life is spiralling out of control – with too many demands from your work, home, partner, family and friends – maybe it's time to simplify," suggests Wendy Green, author of Anxiety – a Self-Help Guide to Feeling Better. "If you regularly feel under pressure and stressed because of a lack of time, try reviewing how you structure your days. Keep a diary for a week to see how you spend your time and then decide which activities you can cut out or reduce to make more time for the things that are most important to you."

It won't hurt to be a little selfish, occasionally, for the sake of your mental health.

"Try saying 'no' to the non-essential tasks you don't have time for or just don't want to do," says Green. "It's a little word, but it can dramatically reduce your stress levels. If you find it hard to say 'no', then perhaps you need to develop your assertiveness skills."

Diet

Nutrition can have a powerful impact on anxiety, for better and for worse, and can form an important part of an overall approach to rehabilitation.

"We use a number of therapies to treat anxiety, including exercise physiology, psychology, nutritional, medical and naturopathic support, gut health work and detoxification support for clients dependent on alcohol, medications, illicit drugs, sugar and caffeine, which we see a lot of in people living with anxiety," says Pettina Stanghon, founder of mental health rehabilitation centre Noosa Confidential.

Dr Malcolm Clark, Melbourne GP and author of Doctor in the House, says that stress and anxiety play a major role in irritable bowel syndrome, both in triggering and worsening symptoms, including bloating, abdominal cramps, flatulence and loose, frequent bowel motions or constipation.

"Sufferers often report the return of their rotten symptoms when they are under increased stress at work or at home," he says. "Depressed or anxious people seem to suffer from this problem more often than the rest, suggesting these may also be causes."

To combat 'gut anxiety', eat a low GI diet (which also helps regulate blood sugar levels), reduce fatty foods and alcohol, and increase fibre intake.

Exercise

Developing a healthy exercise habit is highly complementary to an overall anti-anxiety approach.

"Exercise is likely the oldest form of self-management of anxiety, although alcohol is a close second," says Bret Moore, psychologist and author of Taking Control of Anxiety. "Numerous studies have been conducted over recent years showing that exercise alone, or in combination with psychotherapy, is effective in reducing anxiety associated with a variety of anxiety disorders."

In fact, one study found that regular exercise can be as effective as medication in people with panic disorder.

"Vigorous and sustained physical activity promotes the release of endorphins: neurotransmitters in the brain that promote a sense of euphoria and contentment," says Moore. "This phenomenon allows joggers to overcome fatigue and pain during long-distance running."

Medical support

A number of medications are available that provide effective relief – but not a cure - from anxiety. The first option, usually, are SSRI's (or selective serotonin reuptake inhibitors). Traditionally used to treat clinical depression, and a little slow to kick in from the outset (they can take a couple of weeks to 'build up' to the complete benefits) they have proven to be very successful for many people. MAOI's (monoamine oxidase inhibitors), which inhibit the breakdown of serotonin and norepinephrine in the brain, are a similar option that may be recommended.

The old-school anti-anxiety tranquilliser meds – still used for individual cases – are benzodiazepines; immediate and highly effective, they do come with a catch.

"As effective as tranquillisers can be, they are less frequently prescribed today because they are addictive if taken for a long period of time and at a high enough dose," says Nydegger "Also, increased tolerance can become an issue, which means a patient needs to continually increase the dosage for it to be effective."

Beta-blockers may also be used for planned events, such as a speech or presentation, where anxiety can go into overload. They work by calming the heart, reducing hand trembling and may even be helpful with blushing and sweating.

For more information about anxiety and mental health go to mindaustralia.org.au.

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Read more ...]]> Administrator Wed, 11 Oct 2017 23:47:48 +0000 http://www.womenshealthandfitness.com.au/health-beauty/health-advice/2348-treatment-options-for-coping-with-stress-and-anxiety http://www.womenshealthandfitness.com.au/diet-nutrition/healthy-eating/2345-healthy-eating-with-rachael-finch We caught up with mum and author Rachael Finch to chat about her healthy eating habits and discovered how she stays on track.

Who's that girl? Mother to Violet and Dominic, wife to Misha (her partner on Dancing with the Stars), certified Health Coach, author of Happy, Healthy Strong, and founder of B.O.D (Body of Dance).

Exercise Goal: My exercise goals vary depending on the season and what's going on in my life. Currently I'm enjoying getting back into my dance workouts and stretch sessions since having Dominic. I also have a little personal goal to make five unassisted chin-ups by the end of the year. Wish me luck!

Typical day of exercise? I always try to workout in the morning: it's when I have most energy and Violet loves coming out on the balcony with us in the morning air. I balance cardio, especially dancing, with stretch and tone workouts, and pair it with beautiful fresh food and meditation every day.

Steal her Science: Immunity

Rachael's food plan provides the body with a variety of proteins – found in the quinoa, legumes, chicken and nuts – and healthy essential fats including omegas and vitamins A, E and D. Accredited nutritionist, Tracie Hyam Connor (tracietalkshealth.com.au), says Rachael's food plan has a great combination of flavours, and the use of homemade foods and fresh ingredients satisfy some nutrition requirements. "High protein diets from a variety of sources provide nutrients needed for sustained energy, muscle building and recovery. Good inclusion of essential fats and nutritious greens nourish the body and assist with stronger immunity and resistance to disease and illness, as well as faster recovery when needed." Hyam Connor says if you're adopting the food plan, focus on balancing your ratio of proteins, fats and carbohydrates. For an extra health kick, we recommend adding some spinach to your morning smoothie, or try loading your chilli bean salad with your favourite vegies.

Sample Day on a plate:

Breakfast: Breakfast is my favourite meal of the day! If I need something quick, I love a good blitz like my B.O.D Choc Espresso Smoothie (think: cold drip coffee, protein powder, banana, almond milk and rolled oats), full of antioxidants and espresso buzz. Sundays are my day for long brekkies and relaxing, so we usually go out to eat and I will have eggs on toast with lots of sides.

Lunch: For lunch I usually have filling salads or left-overs from dinner, such as haloumi and quinoa, or my chilli bean salad with avo, lime and feta.

Dinner: My go-to winter warmer dinner at the moment is my coconut chicken zoodle soup. There's loads of green, so lots of good stuff going on! (Think: onion, garlic, chicken, zucchini, coconut milk, coriander leaves, kale etc).

Snack: Almond and date power balls and cookie dough protein balls are the best to grab when I'm on-the-go.

Photography: Bayleigh Vedelago

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Progressively burn more fat with these top tips from personal trainer, Pilates instructor, and owner of KE Fitness Kris Etheridge.

Body fat is simply stored energy, so giving your body a reason to use it is vital. This can be done through diet or exercise, but most commonly a combination of the two.

"To lose body fat, you need to place your body into a calorie deficit, forcing it to use its fat for energy. Muscle is also your body's engine – the bigger the engine, the more fuel it uses and the more calories you burn, making it easier to lose fat," says Etheridge, who suggests any good fat loss plan contains gradual progressions in both fat-burning cardiovascular activity and resistance training.

"Strength training is the most important element; the amount of cardio you need to do to achieve fat loss depends on how strict you are with your diet and what kind of strength and conditioning program you're doing," he says.

"Utilise progressive overload to make your resistance workout more difficult than what you can comfortably perform in your current program. Whether it be using different training principals, such as supersets and circuits, or increasing the weight or reps, keep progressing by asking more from your body."

Etheridge suggests increasing your weight, sets, reps or intensity each week for six weeks, followed by one week of lighter training (aka. a deload week) to allow the body to recover.

"Lighter weeks or rest weeks are imperative to minimise overtraining and reduce the chance of overuse injuries. This is the optimal way to increase your strength," says Etheridge.

"For weight loss, it's not as important to use progressions with your cardio. The cardio is purely for fat burning – but if you want to continue to improve your cardiovascular fitness, aim to increase your workout intensity by approximately five per cent each week for six weeks. Take a week off and then start your new program."

Here are her top four tips:

1. Change your exercises from basic compound movements to compound movements that require a higher level of skill, coordination or strength. For example, single leg or unilateral work. Examples: think pistol squat, TRX suspended lunge, Bulgarian split squat, single-leg deadlift, squats and step-ups using a bosu ball; single arm work such as one arm dumbbell or chest press on a fitball, single arm rows or renegade rows.

2. Reduce rest periods. Depending on how much rest you're currently having, aim to drop it by five per cent per week for six weeks, or until you're only having approximately 40 seconds rest (if performing straight sets) and 20 seconds rest between exercises (if you're performing a circuit).

3. Split your program up and focus on two to three muscles groups per workout rather than full body. This is a more advanced way of training and a great way to continue progressing. Splitting the body parts up means you can perform more volume (sets) on each muscle group in each workout, and workout more days each week while still allowing adequate recovery time.

4. Add plyometrics to your workouts. Plyometric training is high impact and high intensity, and involves a lot of jumping where your muscles exert maximum force in short intervals – great for power and agility, and can be a quick and fun way to burn fat given its higher calorie output.

In order to track your progress, keep yourself accountable. Regularly weigh yourself or take measurements, and keep a food and training diary to understand how training and nutrition protocols affect you on a weekly basis.

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Protein is vital post-workout in order to kick-start the body's recovery process. Here, Hilary Simmons explores the importance of timing and balance for health.

According to research published in the Journal of the International Society of Sports Nutrition (JISSN), the ability to build lean muscle mass is elevated for 24 to 48 hours after training. During this window – otherwise known as the anabolic phase – the body is greedy for nutrients, the muscles hungrily suck in glucose and your overall ability to process protein is significantly raised.

In practice, if you're training most days, then your body is in a constant state of recovery and it's therefore important to be consuming protein regularly across the day, especially if you're trying to build lean muscle mass.

Accredited sports dietitian, Jessica Spendlove notes that building lean muscle mass is one of the better and more conclusively researched areas in the sports nutrition space, with two clear elements to consider if you're aiming for muscle hypertrophy:

» Protein timing. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains, so this is where the timing, distribution and composition of your meals comes into play.

» Energy balance. While muscle hypertrophy requires a calorie surplus, shedding body fat requires an energy deficit – in other words, you need to consume less calories than you use.

Consuming enough protein will be vital to both goals: for the former, to ensure a surplus and, for the latter, to preserve muscle mass.

This doesn't mean you need to freak out that the anabolic window of opportunity is going to close the minute your workout ends. While it's wise to bookend your training with a balanced post-workout snack (think a banana with nut butter or a protein shake), you have one to two hours to reap the benefits of your body's heightened nutrient-processing abilities.

Good post-workout nutrition will always have three key components:

» Slow release carbohydrate (such as oats, wholegrain sourdough, quinoa, sweet potato, brown rice and bananas) to replenish muscle glycogen stores.

» Good quality protein (such as Greek yoghurt, eggs, milk, chicken, turkey, tuna or protein powder) to support muscle recovery.

» Fluid. In fact, this goes for pre-, intra- and post-workout nutrition.

The post-workout period is also a great time for you to enjoy an açaí bowl, or loads and loads of vegies. According to Spendlove, many people go wrong by undereating on the days they have trained, when they can actually afford to eat more. In fact, their bodies will utilise the nutrients better.

"For example, a 60kg woman may be completing a mix of HIIT, LISS and weights every week night. She may eat really 'clean' throughout the week, focusing on lean protein, lots of vegetables and minimal carbohydrate intake," says Spendlove.

"But on the weekends she may eat out most meals, have alcohol both nights and be more relaxed about portion sizes. What can easily happen here is a total mismatch of intake and output. Her high intake days are her lowest output days, and this is not ideal. Aim to match your intake to your output."

In addition, if you undereat or under-nourish your body during your recovery phase, it can lead to appetite spikes later in the day – or into the next – often resulting in overeating.

"We all understand when we're trying to lose weight that we need to be in an energy deficit, but weight loss and, more importantly, body fat loss is a lot more complex than that," says Spendlove. "To most effectively lose body fat we need to strike the right balance between what we are eating and the training we are doing. One of the biggest mistakes I see women make is over-restricting on training days or around intense training sessions, but then end up over-eating on low output days. Post-workout nutrition is important, but you need to pay attention to pre-workout and intra-workout nutrition as well in order for it to succeed."

By the same token, athletes and individuals who train most days have 50 to 100 per cent higher protein requirements than inactive or sedentary people. During periods of significant physical adaptation, such as when an individual is first beginning to workout, protein needs are greatly increased.

"When we talk about protein intake for muscle hypertrophy, the key elements are the type of protein, the timing of protein intake, and the distribution of protein intake across the day, as well as the total intake," says Spendlove. "Most people are consuming enough total protein across the day, but they are possibly not consuming it at the right time or in the right amounts. You can make an enormous difference to your diet and fitness goals by focusing on distributing your intake more evenly."

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Read more ...]]> Administrator Mon, 25 Sep 2017 07:45:42 +0000 http://www.womenshealthandfitness.com.au/diet-nutrition/healthy-eating/2342-the-importance-of-protein-intake-post-workout http://www.womenshealthandfitness.com.au/lifestyle/motivation/2340-getting-to-know-the-mastermind-behind-inspire-fitness-fitness-community We caught up with the passionate woman behind Inspire Fitness, Olivia Del Borrello about her vision behind creating a vibrant outdoor workout space (no bench press required), built around the philosophy of encouraging, motivating and empowering one another.

ON STARTING A BUSINESS

Inspire Fitness began four-and-a-half years ago, and what a ride it has been! There have been a few tears and a hell of a lot of laughs – all worth it when I look at the incredible community of women we've created and how we are changing lives for the better.

With a background in health science, I began studying a physiotherapy degree in 2013. I wanted to create not just a 'place' but a community for women to come together to exercise and support each other; where they could achieve their health and fitness goals and also create a lifestyle.

I was adamant it wasn't going to be your regular bootcamp; I wanted to make it more personal. It started with one or two people (most of the time just my mum and her friend Linda, and getting them to stop chatting was a challenge in itself!).

Starting a business definitely isn't easy – it takes a lot of determination and self-belief. I remember my first 'big' session, which was all of four people. I left the workout on a massive high. To see those girls, who I had just met, come together and encourage, support and empower each other throughout the entire session was something really special.

Inspire Fitness has now grown to six locations in Perth and three in Adelaide. We are a women's health and fitness brand on a mission to empower women to live an active and healthy lifestyle – and to actually enjoy doing it.

ON KEEPING MOTIVATED

Even though I'm a health and fitness professional myself, I struggle with the day-to-day motions of going to the gym. There are some days I can be really motivated but there are others I struggle to get myself out the door to go for a run. It's tough staying committed when there is no one waiting for you to arrive; when you have to think about and you're your own workout routine and then push yourself in-session. Sometimes I think about everything I have to do when I get home, which then becomes my justification for finishing a session early or skipping the gym altogether.

This is why I created Inspire Fitness. It's a place where you are held accountable through a booking system; where the trainers have conveniently mapped out your workout according to your lifestyle and goals, and where you are going to be encouraged and pushed to work hard and get results. I wanted to be surrounded by a group of ladies who make it fun. That is what Inspire Fitness is about.

For us, being active is a way of life. We focus on creating an active lifestyle where you work out consistently because you love it, not because it's a chore. You become addicted to the full experience of working out with inspiring coaches and being surrounded by an incredible community of like-minded women.

ON HELPING OTHERS

I've lived an active lifestyle from a young age, whether it be playing netball, doing athletics or even a daily walk. It's something my parents instilled in me from a young age.

When I exercise regularly, I eat better, sleep better, have more energy, have better focus, making me more efficient, and I don't get sick as often. I feel more confident in myself and in the way I look, and I'm in a better mood, making me a happier person overall. It's a way of life that extends further than aesthetic goals and I want to help to create this positive cycle in other women's lives.

By offering a comfortable space, we help to transform our clients into strong, confident and empowered women that are the best versions of themselves.

WOMEN BE ACTIVE EVENTS

The Women Be Active event brings women from Perth and Adelaide together to support, motivate and empower an active and healthy lifestyle – and to have a blast doing it!

WBA comprises a high-intensity interval training (HIIT) style workout, and a circuit and boxing session run by our Inspire Fitness coaches, with live backing tracks from a DJ, followed by active recovery yoga flow. The event is free and attendees can follow up their workout with a delicious breakfast and coffee available for purchase. A great way to start the morning with your girlfriends!

The aim is to bring women together to get active – no matter your fitness level.

In such an exciting atmosphere, it's easy to forget you're there to work out. There's no need to worry if you've never done boxing or high-intensity exercise before: you can go at your own pace and our team will be there every step of the way.

I am so excited for Women Be Active – it is by far our favourite and biggest event for the year. In just two years WBA has seen registrations in excess of 2000 women and 2017 is going to be our biggest and best one yet!

Inspire Fitness are partnering with Women's Health and Fitness to bring Women Be Active, the ultimate event in women's fitness.

Event details

Adelaide: Saturday 14th October, 2017

Perth: Sunday 15th October, 2017

8:30am: sign in

9:am: workout commences (1 hour followed by a 30 minute yoga flow cool down)

Tickets are free but you do need to register (registrations open from 4th September) – click here for more details.

Instagram: @inspirefitness.au

Facebook: facebook.com/inspirewomenshealth

Website: inspirefitness.net.au

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Start your day with this delicious glowing bowl courtesy of personal trainer Danielle Bazergy.

Ingredients

1 scoop BSC Organic Plant Protein (vanilla)
1 cup spinach
1 cup kale
5-10 ml chlorophyll
100 ml coconut water
1 large frozen banana
½ cup ice

Method

Blend all ingredients, either adding more coconut water or ice depending on desired consistency

Toppings:

Strawberries
Blueberries
Buckwheat
Shaved coconut

NUTRITION (per serve for the base ingredients)

Protein = 23.5g // Fat = 2.2g // Carbs = 39.4g // Calories = 270

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We talk positive body image and its relationship to good health with cover models and founders of AnyBODY, Georgia Gibbs, and Kate Wasley.

Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that this month's cover models and founders of body-love movement, AnyBODY, are on a mission to change.

Our exclusive 6-page cover model interview talks about their personal experiences, how AnyBODY came about and the impact positive body image has on your health.

While we don't want to give too much away, here's a little sneak peek of their approach to exercise, healthy eating and inspiration.

ON EXERCISE

Wasley: I love to get out and go for long coast walks and jogs when I'm home in Perth. Honestly, it's beautiful. But when I travel I hit the gym. I love boxing and lifting weights, but it depends on how I feel and where I am. Some weeks I need a group cardio class to help motivate me, other times I like to zone out listening to music and lift as heavy as I can.

Gibbs: I train every day as part of my wellness routine. KX Pilates and boxing are regular favourites, along with daily walks outside or on the treadmill.

ON DIET

Wasley: My everyday nutrition is generally good. I'm not going to lie: I have days where I eat poorly because I feel down or hormonal. But, overall, it's good – I used to study nutrition so I know the science and what works for me! I love my carbs, lots of leafy greens and fish.

Gibbs: I absolutely love food. I drink lots of green smoothies, and some of my daily favourites include avo on spelt bread, and quinoa and spinach salads with feta and salmon. I love to have blueberries and apples as a snack. I also enjoy a glass of red wine and some dark chocolate now and again!

ON A DAY-IN-THE-LIFE-OF

Wasley: A typical work day would find me up at 6am. I shower and eat my oats, throw on whatever clothes I find and head to the studio, where hair and make-up artists turn me from zombie to model! A day off consists of catching up on my social media accounts and replying to messages, seeing my friends and going to the gym in the evening.

Gibbs: An average day for me would be shooting for 10 to 12 hours, usually flying interstate, and trying to squeeze in a healthy balance of exercise and sleep – so life can get a little hectic! But I love what I do because it has so much variety. On my off days, I like to nurture my physical and mental health, take myself to the beach and have some alone time, and exercise as much as possible.

ON PERSONALITY

Wasley: I'm a very caring and compassionate person regardless of who I'm around. If I'm meeting new people, I tend to be very introverted and not say much unless I have to stand up for something I'm passionate about. If I'm around my close friends, I can be loud and opinionated, and I love telling stories and making people laugh.

Gibbs: For people who know me, I think they would say I'm a big ball of love, to anyone and everyone. At the same time, I'm very ambitious and extremely driven, while simultaneously a homebody; I love nothing more than being surrounded by family and my partner.

ON ROLE MODELS

Wasley: My biggest role models in my day-to-day life are my parents. Not once have I heard my mum put herself down or my dad ever speak badly about somebody's weight; they're extremely hardworking and the most generous people I know. My celebrity role model would have to be Ashley Graham for her work on body positivity, or Ellen DeGeneres for her work and advocacy for LGBT rights.

Gibbs: My role model would have to be Emma Watson. She's inspired me for many years, and seeing her evolution from actress to ambassador and spokeswomen is enough to kick my butt into gear whenever I doubt or have a bad day! She's my absolute idol.

Grab the October 2017 edition of WH&F for their full cover model story!

Photography by: Cotton On Body.

Read more ...]]> Administrator Wed, 20 Sep 2017 06:57:19 +0000 http://www.womenshealthandfitness.com.au/lifestyle/motivation/2335-positive-body-image-with-anybody-girls-georgia-gibbs-kate-wasley http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2331-breakfast-coconut-protein-chia-recipe Channel the healthy Sunday brunch vibes with this delicious chia bowl by the team at 360Health.

Ingredients (serves 4)

250 ml light coconut milk
Chai tea, 4 tea bags
1 scoop 360Health Protein (vanilla protein works well)
500 ml light soy milk or almond milk
2 tbsp honey, plus optional extra to serve
½ cup white chia seeds
Fat free natural yoghurt, chopped pistachios and fig or fresh berries to serve

Method

1. Bring the coconut milk and tea bags to the boil in a saucepan. Reduce heat and simmer gentle for 2 minutes.

2. Add vanilla protein (shaken with a bit of soy milk).

3. Add the remaining soy milk, honey and chia seeds.

4. Mix thoroughly to combine, then refrigerate for 30 minutes.

5. Stir again and divide the mixture into four small cups or glasses.

6. Refrigerate again until you wish to serve. Top with a dollop of yoghurt, ½ tbsp nuts and a few berries.

NEXT: Looking for more breakfast ideas? Try these easy breakfast bars.

How do your hormones affect your ability to move stubborn fat? We turned to head trainer Alexa Towersey for her insight.

Why we store fat where we do is a product of our hormones and their interaction with the environment – a combination of nature and nurture. Our hormones either work for us or against us, and when even one is out of balance, it has a domino effect on the rest. Any kind of hormonal imbalance can make losing weight an uphill struggle.

Hormones are in constant fluctuality and are affected by all our training, nutrition and lifestyle choices: how long and how hard we train, what we put in or on our bodies, when we go to sleep, how much water we drink and how much we stress. Hormones can explain why some women have slender stomachs but thunder thighs, and why getting older often requires different tactics.

The three most common female 'problem areas' are the stomach, the hips and the thighs.

1. Belly: cortisol

This is correlated to high levels of the stress hormone cortisol over a prolonged period of time. Cortisol is essentially responsible for our fight or flight response, but is only designed to be secreted over a short period of time. Any excess cortisol circulating in the body is converted to fat. The majority of our cortisol receptors are in the abdomen, hence this becomes the primary storage area. Stressful situations are not just emotional but include food intolerances, digestive issues, malnourishment, poor sleep, dehydration, overtraining and under-recovery. For the stress puppy, a solid plan of attack would be a periodised strength and hypertrophy weights program, HIIT, minimal caffeine and sugar, and a huge emphasis on stress management practices (yoga, meditation and massage).

2. Thighs: oestrogen

Oestrogen balance is essential for achieving and maintaining fat loss, but too much causes toxic fat gain, water retention, bloating and a host of other health issues. There are two ways to accumulate excess oestrogen in the body: we either produce too much of it on our own (endogenous) or acquire it from our environment (exogenous). We are constantly exposed to oestrogen-like compounds such as plastics, pesticides and parabens. These are toxins and toxins are stored in fat cells, with the majority of female fat cells in the thighs. Women with oestrogen dominance tend to have success with training protocols that involve high volume and low rest with a focus on weight training for the lower body; a nutrition plan high in fibre and green cruciferous vegetables and a heavy emphasis on detoxification strategies (infrared sauna, Epsom salt baths, lymphatic drainage massage and acupuncture).

3. Hips: insulin

An excess of body fat around the hips suggests issues with insulin resistance, carbohydrate tolerance and blood sugar management. When we eat, the sugar in our blood stimulates the secretion of insulin from the pancreas. Insulin binds to cell membranes and when there is too much insulin in the blood, the cell body becomes stressed and the insulin receptors are shut off. The excess sugar in the blood is stored as fat. Essentially this is your nutrition site and fixing the problem is all about eating the right foods at the right time in the right amounts.

Ultimately our bodies are very clever, and by learning to listen to what they have to say, we are able to develop personalised long-term strategies for successful fat loss.

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To celebrate our #bosslady awards featured in the magazine, we caught up with boss babe Sophie Guidolin to chat about her success, career and life secrets.

ON CAREER

After discovering my passion for health and fitness, and realising how amazing my body could feel given the right tools, I wanted to help as many women feel this way as possible.

After having my two boys, I was left really unhealthy and overweight: my mission was to get my energy and health back for them. I started with exercise, which was something incredibly foreign to me. In school, I would sit out of PE class – I didn't enjoy working out and had never stepped foot in a gym! With my nutrition, I experimented in the kitchen with different recipes and started a scrapbook. When my friends started begging me for them, I created a digital book and, fast forward a year, my first release hard copy book has sold over 15,000 copies. I have since released numerous other recipe book titles, all with as much passion as the first!

I started competing in bikini competitions and fell in love with the stage: I have competed over 15 times, walking away with numerous national and state titles. In early 2017 (one year after giving birth to the twins) I went on to win my IFBB Bikini title at the Arnold Classic Australia. Going on to create an online community, THE BOD, has allowed me to connect with women all over the globe and see them progress in their own health and fitness journeys.

In 2014 my husband and I opened our own training facility on the Gold Coast. We now have six coaches who work under the Hold Your Own banner assisting thousands of men and women to be the best versions of themselves. Being a mum of four children has meant learning to juggle business, parenthood and my own personal goals all at once.

ON MY DEFINITION OF SUCCESS

Success isn't a 'one size fits all' achievement. For my life, success is spending every day living my dream, loving my job, working with incredible, inspiring people and having happy, healthy children and a healthy relationship. I don't believe success should be measured with assets or wealth – I know a lot of people who are very well off and are incredibly unhappy, and vice versa.

ON MY TOP THREE SUCCESS TIPS

Decision making: success starts with you, and every decision that you make. It could be as simple as what you're going to eat for breakfast or how you will react to a situation. Remember you are always in charge of your life and where you want to be.
Organisation: we have a 'family' diary where we write everyone's day-to-day tasks, activities, work hours, kids sport, meals for the week and more. It allows us to plan out the day ahead.
Mantras: I am a huge believer in the fact that we subconsciously create our own success with our thoughts. Every night before bed, I read mantras. It allows me to clear my mind and really allow my mind to be at peace before I go to bed.

ON MY MENTOR

I kind of fly solo. I live life to the beat of my own drum and believe that everyone will have a different path and a different perspective for every situation.

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Your workspace plays a huge role in your productivity and concentration. Transform your desk space with co-founder and head of interior design at Designbx, Kerena Berry's tips for creating your ultimate home office space.

1. Choose the right interior design style: find a style that complements your personality. Pinterest is great for collecting images that resonate with you. Or you can create a mood board by cutting out images of colours, textures, furniture and layouts from magazines and arranging them on a flat surface.

2. De-clutter: try the 'office in a box' approach. The digital era allows us to have less physical items to work with, so try to fit all of your business necessities into one box or basket – making your office portable too!

3. Bring the outdoors, in: indoor plants can bring life to an office and add natural purification to what might otherwise look like a commercial space. You can also hang ferns on walls and from the ceiling if you like the natural look.

4. Lighting: this can vary depending on your profession but having the right lighting for you is important. For example, programmers require darker spaces to ease strain on the eyes whereas designers prefer natural light to view colours and graphics.

5. Scents: place vaporisers around the office for a fresh and invigorating smell to stimulate productivity and creativity, and to keep spirits high throughout the day.

6. Tap into your creature comforts: design your space to suit your creature habits. If you get inspired in a relaxed environment, try setting oversized beanbags with lap trays in the room to help get your creative juices flowing.

7. Treat yourself: a signature piece such as a vintage rug or a designer chair to use for brainstorming can make the space feel special to you. Williams agrees that adding a comfortable armchair to your office to think and reflect, or a day bed for a power nap, is a great way to take a break from your desk. Studies show that 20-minute power naps when the afternoon slump hits can increase productivity going forward.

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Read more ...]]> Administrator Mon, 11 Sep 2017 06:34:19 +0000 http://www.womenshealthandfitness.com.au/lifestyle/motivation/2328-7-tips-to-create-the-perfect-home-office-for-productivity http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2327-fig-and-cashew-paleo-bars Looking for healthy snacks on the go? Try these delicious fig and cashew paleo-friendly bars by our friends at Flannerys. They're also vegan, gluten free, dairy and egg free, so you know you're in good hands.

Ingredients
1 ¼ cup Flannerys Own Organic Figs (stemless)
2 cups Flannerys Own Organic Raw Cashews, plus extra for topping
1 cup Flannerys Own Coconut Chips, plus extra for topping
2 tsp pure vanilla extract
¼ tsp sea salt, plus extra for topping
1/3 cup Flannerys Own Coconut Oil
1 tbsp Flannerys Own Cacao Powder

Method

1. Place figs, cashews, coconut, vanilla and sea salt in a food processor and blend until mixed well, but not pureed

2. Pour mixture into a lined baking dish and press down with a fork until mixture is flat

3. Mix the coconut oil, cacao powder and vanilla together in a small saucepan over a low heat until melted, then pour over the fig and cashew mixture evenly

4. Sprinkle extra coconut, cashews and sea salt over the top of the icing and place in the fridge for 2-3 hours or until hardened.

Enjoy!

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Satisfy your sweet tooth with this decadent yet healthy recipe courtesy of our friends at Goddess Nutrition and Beast Nutrition.

Nutrition (per muffin):

Calories 101kcal // Protein 6.5g // Carbs 11g // Fat 3.6g

Ingredients

Non-stick cooking spray
1¼ cups wholemeal flour
1½ scoops (45 g) Goddess Nutrition™ Complete Recovery Lean Protein powder in Banana Marshmallow flavour
1 tbsp ground flaxseeds
2 tsp baking powder
A pinch of salt
2 large eggs
2 ripe bananas, mashed
½ cup plain non-fat Greek yoghurt
¼ cup skimmed milk»1 tbsp pure vanilla extract
¼ cup Nutella hazelnut chocolate spread
½ cup chopped walnuts

Method

1. Pre-heat oven to 170⁰C. Coat a 12-cup standard muffin pan with cooking spray.

2. In a bowl, whisk together flour, Goddess Nutrition™ Complete Recovery Lean Protein powder, ground flaxseeds, baking powder and salt. In another bowl, combine eggs, mashed bananas, yoghurt, milk and vanilla extract. Then mix the wet ingredients into the dry ingredients until just combined.

3. Fill the muffin cups halfway and drop a teaspoon-size dollop of Nutella in each. Then use the rest of the mixture to fill the muffin cups to the top. Sprinkle chopped walnuts on top and bake for 18-20 minutes, or until a toothpick comes out clean. Let cool on a wire rack.

4. Store muffins in an airtight container for up to 2 days.

NEXT: Looking for more healthy recipes? Check out our recipe collection.

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Read more ...]]> Administrator Mon, 04 Sep 2017 03:49:20 +0000 http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2325-banana-nutella-protein-muffins http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2323-cinnamon-pear-date-protein-porridge-recipe Kick-start your day with this healthy, high protein porridge courtesy of our friends at 360Health.

Ingredients (serves 4)

500 ml water
2 pears, cored, peeled and sliced
1 ½ cups multigrain porridge mix (e.g. rolled oats, triticale, barley, rye, rice)
½ cup pitted dates, chopped
1 scoop 360Health Natural Protein
1 scoop 360Health Vanilla Protein
½ tsp cinnamon
Skim milk, sugar-free maple syrup and walnuts to serve

Method:

1. In a saucepan, combine water, pears, oats and dates and bring to the boil over a low heat, stirring constantly.

2. Simmer the porridge for about 10 minutes, stirring occasionally, until the pears are tender. Remove from the heat.

3. Stir in the protein powder.

4. Spoon the porridge into 4 serving bowls. Sprinkle with cinnamon and serve with skim milk and honey or maple syrup if desired. A sprinkle of walnuts adds a lovely crunch.

NUTRITION (per serve)

Protein: 24g // Fat: 8.5g // Carbs: 47g // Calories: 369

Get your hands on the 360Health recipe book for more delicious recipes.

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Read more ...]]> Administrator Mon, 04 Sep 2017 02:30:05 +0000 http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2323-cinnamon-pear-date-protein-porridge-recipe http://www.womenshealthandfitness.com.au/diet-nutrition/healthy-eating/2322-6-tips-for-a-healthy-gut Nutritionist, exercise scientist, trainer and online coach Brooke Turner shares her tips for a healthy gut.

Increase your prebiotic intake, which good gut bacteria uses as fuel to nourish its growth and activity.
Eat fermented foods such as yoghurt with live cultures, kefir, sauerkraut, kimchi, kombucha, miso and tamari.
Up your fibre intake, which is essential for having a diverse array of bacteria.
Avoid the use of antibiotics where possible. Antibiotics wreak havoc on your bacteria levels and can wipe out the good bacteria.
Avoid inflammatory foods which are highly processed and high in sugar. Opt for anti-inflammatories such as turmeric, aloe vera and slippery elm.
Manage your stress levels. A link between gut health and mental health has been proven in many studies so minimising stress can directly impact your gut

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Read more ...]]> Administrator Mon, 04 Sep 2017 01:34:48 +0000 http://www.womenshealthandfitness.com.au/diet-nutrition/healthy-eating/2322-6-tips-for-a-healthy-gut http://www.womenshealthandfitness.com.au/competitions/2321-win-an-australian-organic-prize-pack In celebration of Australian Organic Awareness Month, we're giving you the chance to win a certified organic gift pack featuring goodies from some of their favourite suppliers!

Each pack contains:

Absolute Organic - Organic Date Medjool Syrup
Angove Family Winemakers - 2016 Organic Shiraz Cabernet
Bean Ground & Drunk - Bean Ground & Drunk Espresso
Bubs Australia - Berry and Banana Bircher Muesli, Blueberry, Banana and Quinoa and Super Vegetable Rice Congee
Thomas Chipman - Splendid Cheese Corn Chips
Barambah Organics, Water Drink Bottle
Cleaver's Organic Meat Company, Organic Hot Dogs
A 3 -issue Digital Subscription to the Magazine!

Head over to their official website for more information and keep up to date with everything over Australian Organic Awareness Month.

One trip to your local gym and you will probably spot a lycra-clad fit-girl standing at her barbell in deadlift position – but without actually lifting the bar. Chances are she's not absentmindedly staring into space but instead using cognitive strategies to psych herself up pre-lift, resulting in bigger and better PBs.

The science

Psyching yourself up has been shown to improve performance while training, and involves using all of your senses to create a mental picture of the task you are about to perform. This is backed by a recent literature review published in the Journal of Sports Science and Medicine which concluded that mental imagery was effective in improving tasks that required strength.

The thought

"There are many mental cues you can use to assist with getting into a positive mindset to perform a task. Psyching yourself up can be done through guided imagery, words of positivity, images, phrases, visualisation and more," says exercise sport scientist, nutritionist and coach Alice Round.

"If the correct mental imagery is employed it helps to clear the mind and to have a better understanding of the task, which will help to focus on the task at hand and improve confidence. The key is to ensure the mental imagery supports the goal and outcome in a positive and realistic way."

Using such strategies might not work in every scenario but can be adapted to suit your individual situation and the training you are employing. For example, Round recommends utilising mental imagery if you are going for a new one rep max (1RM) or rep PB at the gym. This might involve focusing on the outcomes and thinking about the positive emotions that come with success.

If you're a sprinter, the mental imagery might be a little different. "I'd advise the athlete to mentally run through the perfect race in their mind before stepping onto the track; imagine the perfect explosive start, complete power, then charging through the finish line in first place," says Round.

That said, as the great Jim Carey once told Oprah, you can't just visualise and then go and eat a sandwich – obviously there's hard work still to be done.

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A lot of people have a misconception about what exactly 'stubborn fat' is. Vision PT Master Trainer, Daniel Tramontana sets the record straight with his expert insights.

The term 'stubborn' almost creates an unnecessary mental predisposition when it comes to fat loss. Clients are often too quick to assume they have 'stubborn fat', when most people simply have more fat to lose before they can start burning fat in those notorious areas, such as the belly and hips.

The average fat loss dieter should not be thinking they can strategically target specific areas of fat. When losing weight, your body wants to save calories, so areas such as the arms, neck, fingers, face and feet tend to lean out quicker than the belly, butt and thighs, as having fat in these areas will burn more calories. The body is always adapting to be more efficient.

Clients that have already been training and/or dieting for fat loss from anywhere between eight to 16 weeks and are close to their desired body fat percentage can consider some of their fat as 'stubborn'. In this case, a little more strategy can be employed.

I find that, for women, the upper body often needs to be almost completely depleted of fat stores before the lower body really becomes active. We store excess energy as fat based on two types of cell receptors: alpha receptors and beta receptors. Alpha promotes fat storage, while beta metabolises fat and makes it available to 'burn' as energy. Generally, women have much higher densities of alpha sites in the legs, butt and thighs.

If you want to burn fat from stubborn areas, decreasing alphas and increasing betas is the goal. This could perhaps be related back to our external and internal hormonal environment – basically our oestrogen to progesterone ratios. There is a lot of current research on this matter, and protocols that can help with this hormonal balance include: cutting down on non-organic food and coffee, increasing consumption of cruciferous vegies, drinking lemon water, reducing use of plastics and dry brushing. A useful website is ewg.org and their app Skin Deep, which indicates the toxicity level, effect on the body and potential for harmful additives found in your primary cosmetic and cleaning products.

Another specialised practice that can shed some light on potential imbalances and obstacles to fat loss is Applied Muscle Testing (AMT). Muscle testing works in the same arena as kinesiology, by testing your body for feedback to identify deficiencies in nutrients, problematic foods, potential beneficial supplements and even helping provide information on specific training protocols that may suit you personally.

Three easy things you can do today to expedite stubborn fat loss:

1. Exercise two to three hours after your last meal or on an empty stomach. This may reduce alpha receptor activity. It also causes us to increase catecholamine hormone production (adrenaline/noradrenaline), which may increase beta receptor activity.

2. Train intensely: use compound multi-muscle, multi-joint movements. For lower body, try lunges, squats and deadlifts. Include some type of interval training into your cardio workouts and then cool down with a 30 minute walk: this can assist in dipping further into fat for fuel now it has been released into the blood stream during training.

3. Stay positive: what your mind believes, your body achieves. If you tell yourself you can't get rid of that last little bit of fat over and over, you'll convince your subconscious mind that it's true and it will obey you. Keep an open mind, visualise the results you want and don't settle for 'almost there'.

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Read more ...]]> Administrator Wed, 30 Aug 2017 01:38:15 +0000 http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/2319-the-key-to-targeting-stubborn-fat http://www.womenshealthandfitness.com.au/whf-tv/workouts/2316-video-amrap-core-workout Sculpt your core with this AMRAP (as many reps as possible) workout by 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson.

alex-toe-touches

Watch workout below

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Read more ...]]> Administrator Mon, 28 Aug 2017 05:45:40 +0000 http://www.womenshealthandfitness.com.au/whf-tv/workouts/2316-video-amrap-core-workout http://www.womenshealthandfitness.com.au/lifestyle/motivation/2312-meet-your-2017-wh-f-brazilian-butterfly-cover-model-winner-grace-shelmerdine Your winner of the 2017 Women's Health and Fitness and Brazilian Butterfly Cover Model Competition is this beautiful, ambitious and bubbly young mum, personal trainer and business owner from downtown Adelaide.

Check out a preview of her cover model interview below and be sure to grab the September 2017 edition of WH&F for her full cover story and exclusive workout.

EAT

I don't believe in excluding food groups. I like a diet that doesn't feel like a diet! You should be able to socialise and enjoy the food you love while seeing progress. To lose my baby weight I tracked my calories and macros; now, I'm a little more relaxed and eat intuitively most of the time.

MOVE

My baby-free time is rare, but I set my alarm for 4:45am Monday to Friday and get up to train while everyone is still asleep! I love my early morning sessions. I aim for four to five gym sessions per week: 50 per cent of my training is full-body PowerFit AMRAP style and the other 50 per cent is strength based. My favourite exercises are burpees and chin-ups – anything that will push me to my limit.

THRIVE

My life revolves around baby Chase's routine. I wake up early, go to the gym, work while he sleeps and I like to incorporate an outdoor walk with him in the afternoon.

Relaxing is something I need to do more of! We live by the beach and there is something magic about watching the ocean while keeping active and getting fresh air. If I'm due for some TLC, I will treat myself to an Epsom salt bath and a face mask.

Model: Grace Shelmerdine // powerfitbygrace.com
// @grace_powerfit

Photographer: Jessica Apap // jessicaapap.com
// @jessicaapap_photographer

HMU: Cynthia Smyth // cynthiasmythmakeup.com.au
//@cynthiasmyth_makeup

Grace's journey to landing the cover of WH&F mag:

My favourite training move is anything that's challenging. I love to race the clock with a high-intensity full body circuit and, this might sound strange, but I also love burpees! I enjoy the feeling of conquering a physical challenge, plus this style of training provides fantastic fat-burning and conditioning benefits.

I balance work, family and fitness by working from home with my little man. I'm so passionate about my job that it doesn't even feel like work – I do my best work when my son is napping. As a new mum, it's harder to fit workouts in, but I usually get it done at 5am before the rest of the household wakes up! I also fit in a 60-minute walk during the day – nothing beats being active in the fresh outdoor air!

My advice to any fitness newbie is to start slow and not give up. Choose compound movements such as squats, lunges, push-ups and lat pull-downs to get the maximum benefits for your time spent at the gym.

Get your copy of the special edition Cover Model issue today!

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Read more ...]]> Administrator Mon, 21 Aug 2017 05:23:52 +0000 http://www.womenshealthandfitness.com.au/lifestyle/motivation/2312-meet-your-2017-wh-f-brazilian-butterfly-cover-model-winner-grace-shelmerdine http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2311-tiramisu-smoothie-recipe Get maximum taste and maximum tone with this delicious protein smoothie by Lisha Lorincz.

Ingredients

Chocolate Coffee Layer:

½ frozen banana
½ scoop chocolate protein powder
½ cup chilled coffee
1 tsp unsweetened cocoa powder
½ cup ice

Vanilla Cream Layer:

½ frozen banana
½ scoop vanilla protein powder
½ cup unsweetened coconut milk
1 tbsp cottage cheese
½ cup ice

Method

Blend Need for chocolate coffee layer until smooth. Pour into desired glass, and set in freezer. Next, blend Need for vanilla cream layer until smooth and pour on top of chocolate coffee layer. Garnish with toppings and enjoy!

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Read more ...]]> Administrator Tue, 15 Aug 2017 06:36:02 +0000 http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2311-tiramisu-smoothie-recipe http://www.womenshealthandfitness.com.au/health-beauty/health-advice/2309-10-ways-to-lower-your-cortisol-levels-without-the-price-tag So how can you bring down that all important cortisol level without emptying your back pocket? Here are some easy and affordable ways you can relax.

1. Swimming: Any physical exercise will release the happy hormones, endorphins, leading you to momentarily lower cortisol levels. However, swimming takes things one step further, with the water providing a meditative effect to help calm and clear your anxious mind.

2. Yoga: "If you struggle to engage in mindfulness or slow breathing exercises, yoga might be for you," says clinical psychologist Dr Rosalind Case. "It combines slow and deep breathing techniques with strong postures and movement, which many people find easier to focus on if they are distractible." Before you start looking at the cost of classes, remember you can incorporate yoga into your daily routine by checking out a book at the library, finding a YouTube video, or downloading a phone app such as Daily Yoga or Asana Rebel.

3. Mindfulness: "Try some daily mindfulness with the Smiling Mind's app. Remember, it's normal for your mind to wander during mindfulness – resist the urge to do it perfectly! Just do it every day for a couple of minutes and you should start to notice results," says Dr Case. Another option is to take time while stuck in traffic or lined up in a queue to observe mindfully, rather than getting impatient. Participants in a study at Maharishi University who meditated daily for four months decreased cortisol levels by an average of 20 per cent.

4. Music: In the journal Plos One, a study was published that looked at the effects of music on stress levels. It found that music was most effective when you used it prior to a stressful situation or environment rather than during or after. When doctors at Japan's Osaka Medical Center played tunes for a group of patients undergoing colonoscopies, the patients' cortisol levels rose less than those who underwent the same procedure in a quiet room.

5. Massage and pressure points: You could splash out on a professional full body massage, or you could gain most of the benefits for free at home! Grab some moisturiser, and mindfully rub from the tips of your toes, all the way up your legs, your back, your stomach, arms and chest. Breathe deeply, appreciate the light scent of the cream and think about each body part as you self-massage. For a quick stress relief while out and about, you can even use light acupressure. Pull down gently on your earlobes and rub the inner surface for two to three minutes to relieve some pressure.

6. Chew: Chewing gum may be the answer to a little stress relief. Findings from Northumbria University show that under moderate stress, gum chewers had salivary cortisol levels that were 12 per cent lower than non-chewers, and also reported greater alertness.

7. Have a cup of tea: While herbal usually receives the positive wrap, black tea is the way to go when you want to reduce that stressful feeling. Naturally occurring chemicals such as polyphenols and flavonoids are thought to be responsible for black tea's calming effects. However, the process of brewing and sitting down to sip is equally calming whatever colour of tea you choose.

8. Sleep: Sometimes that nasty stress hormone can be the reason you're not getting enough kip, whether you have difficulty getting to sleep or staying asleep. The average adult is recommended to get between seven to nine hours sleep every night; anything less, and you are rewarded with 50 per cent more cortisol circulating in your bloodstream compared to your well-rested friends. Keep technology out of your bedroom, keep caffeine to a minimum and try not to have any after 12 pm. If you're struggling to fall asleep, write down what's bothering you, or go to another room to read until you feel sleepy so your bedroom is reserved exclusively for zzz's.

9. Get out: Socialising might be the last thing on your mind when those cortisol levels have ramped up, but it could be just what you need. A distraction from what's setting you on edge and connecting with the real world might have you feeling a bit more normal. Studies published in the journal Science used mice to illustrate the connection between isolation and the level of cortisol that trigger a cascade of potential mental health issues.

10. Breathe: "Slow your heart rate down with slow breathing – check out the Breathing Zone app, which helps you slow your breaths down to an ideal seven breaths per minute," says Dr Case. There are also various meditative breathing techniques to try including belly breathing or pranayama (forceful inhalation and forceful exhalation)

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We caught up with Dani Stevens to find out the inspiration behind her health secrets.

Who's that girl? One of the world's most popular lifestyle social media influencers (with a cool six-figure social media base of devoted followers), 365 Lifestyle Motivator and mother of four. Stevens ranked No. 11 in blogtrepreneur.com's 'Top 50 Fitness Blogs To Follow' and has a growing reputation as a healthy lifestyle author, and fitness and food motivator.

Her vibrant and vivacious personality and infectious sense of humour is part of her success in motivating others to take control of their lives through health and fitness.

It's no surprise Dani is often described as the quintessential 'people magnet'.

Exercise Goal: Keeping my core stable and strong to avoid more lower-back injuries.

Tip: Always buy fresh produce, wash and pack into 'on the go' snacks when you are running out the door. Meal prep is a huge deal in our house: with after school activities and working full-time, this saves the headache of 'what's for dinner?' When you see the meal planner and the kids help you plan it, they eat it!

Steal her science: Gut Health

Freedom Foods Nutritional Advisor, Dr Jo McMillan, says if you're looking to adopt Stevens' gut health food plan, you'll be delivering a number of nutrients to your body – including protein from the nuts, tofu and soy milk, and vitamin C and phytochemicals from fruit and vegies. McMillan recommends watching your iron levels and intake of long chain omega-3s (found primarily in oily fish and other seafood) and vitamin B12 (found in animal foods) as these are poorly absorbed from – or not found in – plant foods. For optimum bowel health, McMillan says you need to feed your gut microbiota – not just yourself. "The roughly 1.5kg of microorganisms that live inside your gut are essential for good physical and mental health, yet we largely ignore them," says McMillan. "They require plentiful fibre as their 'food' and not just one type of fibre. There are many types of fibre in plant foods and they all have different roles in the body – from fuelling the good bacteria, to keeping us regular and controlling both blood glucose and cholesterol levels. Broadly speaking, we can group them as insoluble fibre, soluble fibre and resistant starch. It is the latter two that are often deficient in Australian diets, but on average all types are below the recommendations for good health."

Sample Day on a plate:

My main focus is gut and bowel health. I believe a plant-based diet is hugely beneficial for the bowels as it is naturally high in fibre. Eating a high plant-based diet, and ensuring it is higher in whole plant foods rather than mock foods, is even shown to be preventative for diseases like bowel cancer.

Breakfast: Green smoothie with protein powder and loads of fruit.

Snack: Latte with Bonsoy, banana pancakes with raspberry sauce and nut crumble.

Lunch: Sourdough toast with smashed avocado, sliced tomatoes, a drizzle of balsamic vinegar and sprinkled with sesame seeds.

Dinner: Crunchy tofu vegetable stir fry with mung bean noodles.

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Read more ...]]> Administrator Tue, 15 Aug 2017 03:13:26 +0000 http://www.womenshealthandfitness.com.au/lifestyle/motivation/2308-being-dani-stevens-health-and-wellness-talk http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2307-protein-carrot-cake-cupcake-recipe With hints of vanilla, cinnamon and salted caramel, and containing less than 13 grams of carbs, we doubt you will stop at one of these protein carrot cake cupcakes.

Settle down with a cuppa and a clean protein cupcake this winter, courtesy of WH&F cover model Heidi Cannon.

Ingredients (makes 8)

Cupcakes:

1 banana
1 cup shredded carrots
1 egg
1/3 cup coconut flour
1/3 cup crushed walnuts
1 tsp vanilla extract
1 scoop of salted caramel protein powder of your choice
1/2 tsp cinnamon
1/3 cup vegetable shortening

Icing:

1/3 cup low fat cream cheese
2 tbsp. organic icing sugar
1 scoop salted caramel protein powder of your choice

Method

Cupcakes:

1. Shred carrots in food processor.

2. Fold in all wet ingredients.

3. Slowly add in dry ingredients to mixture and blend together (mixture will be fairly dense). Scoop out the mixture and place into individual cupcake tins. I recommend using a tin foil lined cupcake wrapper to make removal easier.

Icing :

1. With an electric mixer, blend cream cheese and salted caramel protein powder.

2. Slowly add in organic icing sugar and blend together.

3. Place in fridge for 10 to 15mins or until you are ready to ice the cupcakes.

NUTRITION (per cupcake, depending on protein powder used)

Protein= 7g // Fat= 18.25g // Carbs=12.25g // Calories= 236

NEXT: Looking for more healthy treats? Try these mini chocolate pronuts today.

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Share your #rawfitspo photo to go into a draw to win an Amazonia Raw Purple Rice Protein!

You'll also go into the draw to win a three-month digital subscription to Women's Health and Fitness magazine.

To enter:
• Follow @whandfmag
• Follow @amazoniaco
• Post your selfie, #RawFitspo and tag @whandfmag

Terms & Conditions for Rawfitspo competition

1. Entry is open to all residents of Australia aged 13 years and over except employees of the promoter and their immediate families and agencies associated with this promotion

2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law.

3. All entries become the property of the promoter.

4. The promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit.

5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170.

6. To enter the competition, entrants must post their 'gym selfie' photo on their own Instagram account, tagging @whandfmag and using the hashtag #RawFitspo. Users must be 'following' the Amazonia (@amazoniaco) and WH&F (@whandfmag) Instagram accounts to be eligible, and have their Instagram profiles set to 'public' view. Entrants must email the original photo to gelfies@womenshealthandfitness.com.au.

7. The competition will be judged by a panel appointed by the Promoters, and the most creative selfie each month will win an Amazonia Purple Rice prize pack.

8. The total prize value over three (3) issues is $173.55, with 3 prizes to be won, 1 per month. Each pack is valued at $57.85. Each Prize Pack contains an Amazonia Vanilla & Açaí OR Cacao Coconut 450g RRP $49.95and a 3 issue digital subscription to Women's Health and Fitness Magazine valued at $7.90.

9. Winners will be notified on the day after the magazine goes on sale via email.

10. Start Date of Competition: 21^st August 2017 at 12 noon (EST)

11. End Date of Competition: 19^th November 2017 at 12 noon (EST)

12. Date, time and place drawn: Prize drawn the day after magazine sale date at 12 noon (EST) at 1 Miles Street, MULGRAVE VIC 3170.

13. If the prize remains unclaimed after three months of the first draw, then a replacement winner will be drawn.

14. This is game of skill and chance plays no part in determining the winner.

15. Prizes are non-transferable or exchangeable and cannot be taken as cash.

16. The judges' decision is final and no correspondences will be entered into.

17. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose.

18. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://www.blitzpublications.com.au/privacy-policy) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize

13. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not be responsible for this replacement of the product or prize if any issues arise.

Ditch the holiday blues and bring the holiday glow back to your home zone with these tips and tricks from our experts:

Maintain the holiday frame. "To keep the benefits of your skin after returning from a holiday continue to get enough sleep, try to avoid stress, get some sun exposure avoiding too much sun, and continue to regularly moisturise," says Dr Saras Sundrum from cosmetic medicine clinic Dr Saras and Co in Sydney.

Detox. You can maintain your detox and recreate a sense of the ocean at home by bathing in epsom salts, a naturally occurring pure mineral compound of magnesium and sulfate. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation. Alternatively, treat yourself to a flotation tank session. You'll get all the benefits of an epsom salt bath, with additional sensory deprivation to have you emerge a truly relaxed individual.

Rearrange the furniture. You don't need to be a master at Feng Shui to know that the way you place items in a room can brighten or dull a mood. For a spark of creativity and a sense of purpose all you need to do is spend an afternoon ensuring you're using your space the best way you can - and throw in a couple of blue pillows for an extra sense of calm.

Meditate. "Lots of people try to meditate and find it's not for them. In that case I say don't give up, keep trying and try a range of different approaches – yoga, progressive muscle relaxation, guided imagery, slow breathing exercises – the list goes on and on. There are now a range of apps that can be downloaded which help structure and guide these types of practices, so it's just like you've got an instructor with you." says clinical psychologist Dr Rosalind Case.

Vary your diet. "The different seasons deliver the perfect foods for each climate. Eating seasonally has many benefits including both nutritionally and environmentally," says qualified nutritionist Tracie Connor.

Take some time for yourself. Even if you've only got time for a cup of tea it will help to dampen stress levels. "Stress causes a flood of the hormone cortisol in our body which attacks our immune system and makes us more susceptible to allergens and bacteria," says Dr Sundrum. "We also know that stress decreases our lipid barrier and causes it to dehydrate and lose moisture. All this causes us to look dull, dryer, older and blotchy."

Focus on what's important. "If you draw a pie chart and divide up the time spent between work, recreation, family, friends, exercise, spirituality and whatever else is important to you, how much of the pie chart would be taken up by work? We need to consider our values, goals and options," says Dr Case. Your mood will be all the better for it.

A stay-cation is just as good as getting away. Boost your morale by simply giving your body time to rest. Dr Case agrees: "Think about what elements of a holiday you really benefit from. Is it the increased sleep? The time to relax and reflect? Reading books in the sun? Drinking wine with friends? Whatever it is that makes you feel relaxed and restored when you're on holiday, think about how you can build more of that into your 'real' life."'

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Read more ...]]> Administrator Mon, 31 Jul 2017 04:55:00 +0000 http://www.womenshealthandfitness.com.au/health-beauty/beauty-tips/2300-top-tips-to-bring-your-holiday-glow-home-with-you http://www.womenshealthandfitness.com.au/health-beauty/beauty-tips/2298-beauty-talk-with-health-and-fitness-blogger-amy-lee We caught up with health and fitness blogger Amy Lee to get an insight into how she maintains her glowing skin on-the-go.

ON MORNING BEAUTY ROUTINES

I drink one teaspoon of apple cider vinegar with warm water every morning (no matter where I am in the world) to detoxify my system and aid digestion.

ON TRAVEL BEAUTY ESSENTIALS

An eyebrow pencil: it makes all the difference to the structure of your face. I use Bare Minerals brow pencil. A hydrating face mist with lavender can also be a quick and soothing fix for dehydrated skin when travelling.

ON MY TOP TRAVEL TIP

I sleep with a silk eye mask (Jurlique is my pick). It doesn't stretch or irritate the skin, which is especially good for those of us who lie on our sides to sleep.

ON MY TRAVEL MAKE-UP KIT

A tinted mineral moisturiser with SPF 30+ protection. It keeps my skin hydrated, while still allowing my skin to breathe – it's especially good in the dry atmosphere of a plane.

ON TRAVEL HAIR

I prefer a fish braid – sometimes I get a headache from having a tight ponytail!

I use Moroccan oil on the ends of my hair but because I get oily roots, I love the Klorane dry shampoo as a quick fix.

ON SKIN CARE

I wear sunscreen with at least a SPF 30+ every day, even in winter. Whatever the season, we must always protect our skin from damaging UV rays!

Even when travelling, I cleanse morning and night using an organic moisturiser.

ON WINTER BEAUTY FORECASTS

I think natural looking and effortless hair will be making a comeback – good news for those who oversleep on weekends like me!

Check out her stunning Instagram @amyleeactive for more.

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While rewiring your brain in-workout can help – there's not a lot of point if you can't get yourself out of bed to train in the first place.

Here's Daniel Kane's motivation refresher course:

1. Enjoy – first: find an exercise mode that you enjoy. You are more likely to continue an exercise routine if it doesn't seem like a chore.

2. Two to tango: having an exercise partner can create a social element to exercise and they can hold you accountable when an exercise bout is planned.

3. Early bird or night owl: experiment with times for completing exercise and find what suits you best. Try to exercise consistently at the same time to increase the likelihood of maintaining an exercise routine.

4. Be flexible: each week and day will be different in terms of the amount of time and energy you can spend on exercise. As long as you are looking to do what you can when you can, the chance of maintaining an exercise routine is increased. Don't be beat yourself up if you didn't get to complete the exercise you planned to - as long as you've made time to do something, that is the most important thing when maintaining a habit.

5. Change it up: if you have been doing a certain mode of exercise for a long time why not try something different? It might be just what you need to reinvigorate your enjoyment of exercise

NEXT: Looking for more ways to stick to your plans? Check out motivational section for more.

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Read more ...]]> Administrator Mon, 24 Jul 2017 05:26:04 +0000 http://www.womenshealthandfitness.com.au/lifestyle/motivation/2295-how-to-hotwire-your-workouts-and-stay-motivated

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