Innholdsfortegnelse for June 2015 i Gourmet Traveller

WE’RE HALFWAY THROUGH THE YEAR! Arrrrrgh! Cue freakout of epic proportions because you have a) slackened off on those health/fitness/relationship/life goals you set on January 1, or b) totally forgotten what those goals even were! Deep breath. It’s going to be okay. You know how I know it’s going to be okay? Because you’ve just opened up our mid-year motivation issue, which is all about helping you get back on track. Consider it your half-time entertainment. You’ve unexpectedly found yourself watching the game from the sidelines, dreaming of being a player on the field (woman of the match, even) but for whatever reasons (go on, blame a little thing called life) your drive has taken a hit. Hello, plateau. Actually, make that goodbye, plateau! Because the show we’re putting on…

If Game of Thrones has taught us anything, it’s that being ruthless doesn’t always get you where you want to be (in fact, most of the time, the bad guys end up in an early grave). Psychologists from the University of Utah have found that being hostile does little for your health. A recent study discovered that people who approach life with a competitive, aggressive attitude experience more conflict and stress, as well as higher blood pressure levels and an increased risk of cardiovascular disease. On the other hand, those who have a dominant but friendly personality tend to have lower blood pressure and may be protected from future heart problems. For the sake of Jon Snow (and, er, our wellbeing), we’re taking this to mean that it really does…

1 Buddy up If the sun is setting when you leave the office, it can be tempting to make a beeline for the couch – but you’ll get more out of your evening by signing up for a team sport. Embrace the chill and head to your local ice-skating rink for hockey training or find an indoor soccer or netball comp in your neighbourhood. Not only is group sport an effective way to boost your mood, keep your motivation high and tone up your bod, it’s perfect for making new pals and catching up with your old ones, too. 2 Go back to school Cold winter nights might have you taking cover indoors, but just because the sun’s going down doesn’t mean your brain has to power down. In fact,…

BREAK-UPS ARE TOUGH. And most of the time they call for a week in tracksuit pants and at least three tubs of Ben & Jerry’s. But just like that tattooed boy who broke your heart in high school, some splits can be a step in a better direction. According to naturopath and nutritionist Claire Grullemans (clairegrullemans.com.au), “If you’re trying to make the right choices to improve your wellbeing, ridding yourself of unhealthy relationships is critical in moving forward and becoming as happy and healthy as you can be.” So get ready to sit down and have ‘The Talk’, because there are a few people you should consider letting down easy… It’s not them, it’s (a much happier, healthier) you! THE FAMILY MEMBER WHO’S OBSESSED WITH APPEARANCE Sure, you might post…

HAPPY BIRTHDAY! Gemini 22 MAY – 21 JUNE It’s time for a new look. After weeks of deliberation and possible confusion, the moment is right to relaunch yourself or to reinstate resolutions you can stick to. This is your chance to shine, on your own terms. Be open to learning, teaching or travelling as putting your ideas out there boosts your confidence, too. Workouts might feel a little tougher now, but you’ll be getting stronger. Cancer 22 JUNE – 23 JULY If you can think it, you can do it. You’ve been thinking and not doing for a while, but this is your month to put ideas into action. Overhaul your fitness program and invest in yourself. It might mean that love and fun go on the backburner, but the…

DREAM BIG It’s not real till you write it down. Put pen to paper and commit to your goals in this chic journal. Kikki.K Goals journal, $34.95, kikki-k.com POST-IT We’re with Swifty – haters gonna hate, we’re just gonna shake… Tales at Sea ‘Shake it Off’ print, from $19*, shop.talesatsea.com GET SMART Need a confidence boost with your cuppa? Remind the world (and yourself) that you’ve got the goods. Gary Birks mug, $36, hardtofind.com.au…

1 “Get out of your comfort zone ” How many you stumbled upon a great idea while you were in the shower? You don’t need to go trekking through the Andes to uncover your inventive side. Being in a familiar space or completing a boring task gives your mind the chance to wander, which research shows is a sure-fire way to come up with more creative solutions. 2 “Think outside the box” Creativity isn’t always about reinventing the wheel, says Goldstein. “Every day we make small, creative adjustments to our daily routines and these little changes can have a large impact. Plenty of creativity happens inside the box!” 3 “You need creative genius” News : You can be creative even if your IQ isn’t up there with Albert Einstein’s. “People…

1 Inspire someone today 2 YOU ARE THE BOMB! 3 Life will (at times) knock you down. It’s okay to take a breather 4 You get what you give 5 The best way to predict the future is to create it 6 WHEN LIFE HANDS YOU A WAVE, GRAB YOUR BOARD AND ENJOY THE RIDE 7 There are seven days in a week and ‘someday’ isn’t one of them 8 SHE WHO DARES, WINS 9 Your body deserves the best 10 THE KEY TO SUCCESS IS TO START BEFORE YOU’RE READY 11 LIVE THE LIFE YOU HAVE IMAGINED 12 Proceed as if success is inevitable 13 You’re never too old to set…

NIGHT EXERCISE? Been there, got the head torch. Let’s not go over old (wet and muddy) ground – we know you know to check the conditions and stick to well-lit areas if you’re alone when it’s dark and cold out. So we’ve asked the pros for the winter workout tips you haven’t tried… Who’s afraid of the dark now? ORDER, PLEASE Too often, the chilly weather can steal your exercise mojo – after all, no one wants to do burpees on mushy grass. “Many people’s fitness levels plummet in the winter because outdoor exercise isn’t as appealing,” reveals group fitness trainer Garry Kerr, “but it’s still a really effective option if you take the steps to ensure you enjoy outdoor workouts, rather than find them wet, cold and demotivating.” The…

TAKING TO THE SLOPES isn’t just about re-enacting your fave numbers from Frozen, it also makes for an epic workout. Both skiing and snowboarding challenge your fitness, balance and core stability, burn stacks of kilojoules (up to 2000 per hour, FYI), provide an awesome adrenaline shot, and top it all off with incredible alpine scenery. Want in? Follow our guide to prepping for the snow season… THE GROUNDWORK You don’t need to be super fit to get a buzz from skiing, because you can match the runs to your ability and fitness. But skiing and snowboarding have their own demands and, even if you train regularly, it’s still worth spending some time working on your ski-specific fitness. The more you’ve prepped beforehand, the less tired you’ll feel, the more quickly…

1 TAKE A CLASS Even if you’ve skied before, it’s a good idea to refresh your skills. We love the Mim Sodergren Women’s Ski Program at Falls Creek in Victoria. The three and five-day programs are tailored specifically to ladies and they include après drinks. We’re in! From $970 for three days (including lift pass), fallscreek.com.au/ womensprogram 2 GO GENTLY Get your bearings navigating the slippery stuff at Mount Selwyn. These snowfields in NSW are perfect for newbies, with six beginner and seven intermediate runs to practise on before you graduate to the advanced trails. selwynsnow.com.au 3 BRUSH UP INDOORS Want to look like a pro on the snow? Do some sneaky prep with lessons at an indoor snow park. Fine tuning your skills on virtual powder will help to condition…

Like the idea of sound therapy? You can also try tuning into these life-enhancing frequencies 1-4Hz: Associated with sleep, a track infused with this frequency could help get your mind in the zone for a deep slumber. 4-8Hz: Want more bright ideas? Scientists reckon listening to these low-level theta waves could ignite that spot where creativity sparks. 9-13Hz: This frequency is linked with daydreams, relaxation and a calm body and mind. It’s a good starting point for light meditation.…

1 TALK TO YOURSELF Adopt a phrase to repeat while you work out to overcome exhaustion. Saying something like, “I will get to the end of this” replaces the alternative, “I’m worried I’ll fail”. 2 DEVELOP A GAME FACE A confident swagger or a serious expression designed to conceal emotion, a game face is a way of saying that you’re not walking away. 3 IGNORE NEGATIVITY All professional athletes have to live with uncertainty. Dwelling on potential future disasters inhibits progress and cramps their style. 4 WRITE IT DOWN Putting pen to paper and stating your specific goal is a physical act. It takes almost no physical energy, but it casts a powerful psychological spell. 5 ENJOY YOURSELF Athletes have an inner confidence that makes life fun. Everyone can tap…

SPINNING you kilojoules and give your metabolism a boost, then get on your bike… an exercise bike, that is. “Spin classes focus on strength, endurance and high-intensity intervals, so you get a super-invigorating workout,” explains personal trainer Lewis Thorneycroft. “As you’re cycling indoors, your body’s ability to cool itself through air flow is reduced, causing your core temperature to rise.” Want to shake up your cycling workouts at home or in the gym? Go to page 74 for a bike-based sweat sesh. CROSSFIT Loads of workouts make waves and then fizzle out, but CrossFit is here to stay. Why? ’Cause there aren’t many workouts that can tick off weight-loss, strength, power, speed, stamina, coordination and flexibility in one hit. “We aim to increase capability in all areas of fitness by programming…

HOW TO DO IT: Choose one pair of exercises from the three on these pages and follow the instructions below. Then for your next workout, try a different pair. STARTING OUT? Sprint for 400m, then perform 10 reps of move A and 10 reps of move B as fast as you can with good form for a total of 4 minutes. Finish with a 400m sprint. NEED A CHALLENGE? Sprint for 400m. Perform 10 reps of move A and 10 reps of move B as fast as you can with good form for a total of 4 minutes, then sprint for another 400m. Rest for 2 minutes and repeat the circuit. ALMOST PRO? Sprint for 400m. Perform 10 reps of move A and 10 reps of move B as fast…

1 Location, location! You don’t need a lot of space to grow a plant – one mid-size pot will give you a decent sized plant and lots of herbs. I have smaller plants growing on the windowsill in my kitchen. Find a spot that gets plenty of morning sun and is protected from harsh afternoon rays, especially in summer. In winter, the more sunlight, the better! 2 Go easy Don’t think you have a green thumb? Try rosemary, thyme and parsley. Rosemary likes a lot of sun and doesn’t need a lot of care. Thyme can be handled in much the same way, but parsley needs to be watered regularly, so keep your pots near your kitchen window or door, to remind you to water them. 3 Use your herbs…

The client: Jess Pecoraro, WF’s stylist “I suffer from extreme bloating, which can be painful. I’ve tried eliminating dairy and gluten, but that didn’t help. I’m also low in iron, which can mean a lack of energy, so I take supplements to keep my iron levels up.” Jess’s day on a plate: BREAKFAST Latte with cinnamon, rye toast with avocado or a green smoothie LUNCH Salad (mixed greens, tomato and tuna) or raw veg salad with lemon dressing SNACKS Almonds and cashews, apple, mixed berries, dark chocolate or herbal tea DINNER Salmon with greens or soba noodle salad and post-dinner espresso Belinda says: If Jess is suffering from bloating every day, it’s a sign that the foods she’s eating (or the way they are prepared) aren’t…

Do it yourself My best advice would be to take a step back, breathe and listen to your body. Eat whole foods and customise your diet based on your unique needs. If you have digestive issues, get a check-up from a doctor or naturopath with training in digestive health, and learn how things are made and what’s in the food you create. Prepare food yourself and keep it simple and fresh. That’s the secret to successful, healthy cooking that you can make effortlessly every day. Take a moment Getting regular light exercise and having time to yourself is a must – slow down and be kind to yourself. These days, we’re so stressed and highly strung and that can cause our health to suffer. Eat raw The fibre in my…

Hands up if you moisturise your face and bod on the daily… Was that a subtle head shake we just saw? Don’t sweat it, you’re not alone. In fact, according to a new study by skincare brand Cetaphil, more than 52 per cent of women are skipping a slather of moisturiser – and they’re sporting dry skin because of it. If you’re worried about how much coin it’ll cost you (and apparently 61 per cent of you are), skip the pricey stuff and give these budget-friendly prods a go instead. You’ll send scaly legs to the sin bin and get change from a 20. Milk Ultra Light Moisturiser, $19.95; Sanctuary Spa White Lily & Damask Rose Body , $12.99; Cetaphil Daily Advance Ultra Hydrating Lotion, $14.95…

1 BALANCE YOUR HORMONES Fluctuations in hormone levels are a natural (and totally normal) part of life, but if you suspect yours are getting way out of whack and your breakouts are out of control, it might be time to check in with your GP. 2 STRESS LESS Finding your zen zone can be a struggle, but it’s easier if you get a little help. “There are more pressure points and nerve endings on the face and head than anywhere else in the body, so book in for a professional skin treatment or massage,” advises Vounnou. 3 EAT RIGHT Swap the sweet stuff and instead load up your plate with skin-loving foods like carrots, blueberries, green leafy veg and oily fish like salmon and mackerel. They’re chock full of inflammation-reducing…

TIP: Feeling the chill? Layer your knits – a roll-neck is ideal under a chunky, loose jumper. TIP: A stretchy calf-skimming skirt is a versatile buy that’s chic for the office and casually cool for Sunday brunch. TIP: Invest in a lightweight grey sweater this winter – trust us, you’ll wear it with everything! TIP: Let the collar of your shirt peek out over your knit for a laidback preppy vibe. TIP: Dress down a leather mini with an oversized jumper and cap.…

’Tis the season to hit the slopes! While Europe, Japan, New Zealand, Canada and the US might top travel wishlists for skiers and snowboarders, recent research has found that 46 per cent of Aussie snow bunnies like to get their powder fix a little closer to home. Among the, er, coolest spots? In NSW, Thredbo and Perisher are the most popular, followed by other areas of the Snowy Mountains such as Jindabyne and Selwyn. And further south, Victoria’s Falls Creek, Mount Hotham and Mount Buller know how to pull a crowd. So, if you can’t quite swing an international airfare, consider a weekend on the white stuff Down Under. It’s a great excuse to buy a new beanie……

LET’S THROW IT BACK to 16th century Japan when the art of the tea ceremony was in full swing. Back then, drinking and sharing tea was kind of a big deal. The ritual of making and serving matcha tea was an experience rooted in Zen Buddhist philosophies – it was a chance to relax, contemplate life, show respect to family and friends, and enjoy the tranquillity that sipping a warm cup of tea can bring. Fast forward to 2015 and we’re still drinking tea (and loving it) but the meditative benefits are nowhere to be seen. Our tea breaks are more likely to be quick slurps between tasks at work or a hastily-made mug bolted down with a morning meal. Hardly an elegant ritual worthy of ceremonial reverence. But, say…

OUR FAVE PIC OF THE MONTH! Thanks for sharing your outdoor snap with us, @goodfoodgoodpun! You’ve scored a Sunescape Self-Tan at Home Box, valued at $89.75, to help you extend that golden glow. Enjoying the new issue? Tag #wfloves and #womensfitnessmag! Plus, follow us @womensfitnessmag for healthy inspo and to catch up with the WF team.…

HEALTHY LIVING ISN’T A ONE-STOP SHOP – in fact, it’s more like a four-stop supermarket! Getting your mind, body, eating habits and emotions working in harmony is the key to total wellness, according to health expert and author John Pierre. And if that sounds like a tricky juggling act, we’ve got good news: turns out, improving one area will make it super easy to upgrade the rest. Pierre’s theory, explained in his book The Pillars of Health: Your Foundations for Lifelong Wellness (Hay House, $19.95) is that obsessing over just one area of your wellbeing, such as diet or fitness, isn’t nearly as effective as striving to enhance four critical components of lasting health – that is, nutrition, cognitive fitness, physical movement and compassion, or what he calls the ‘four…

Q: What’s your best mid-year motivation tip? When the weather cools down and the days shorten it can be hard to stay on track, but treat mid-year like the start of a new year. Spend some time reflecting on the goals you set back in January and assess how well you’ve done at achieving these goals so far. The next step is to plan what you want to achieve for the rest of the year and then put the steps in place to get there. Focus on your goals each day and before you go to bed at night reflect on how far you’ve come and what you need to work on. Remember, it’s a lifestyle change so make it part of your life. Winter is often a time of…

If you’re cramming for a test, learning a new language or prepping for a pending work presentation, try taking a power nap after your study sesh. Research published in the Neurobiology of Learning and Memory journal has revealed that a 45 to 60-minute snooze can improve your memory by up to five times when compared to people who stay alert. In the study, volunteers were asked to memorise 90 single words and 120 word pairs, tested, then sent off to either watch a DVD or hit the pillow. After naptime, both groups were re-tested and researchers discovered that those who’d had a speedy siesta could recall more words than the movie watchers. Permission to nap, granted.…

ALICE, CHIEF SUBEDITOR: “This year, I set 12 mini-resolutions – one for every month. I’ve found the ones that work stick. Right now, I’m trying to cook one new recipe a week.” SAMERA, EDITOR: “My goal was to unwind more and multi-task less - fail! So I’m finally going to start the 2015 Reading Challenge.” PENNY, DEPUTY EDITOR: “I’m great at writing lists but not awesome at actually doing what they say. So six months after I vowed to learn guitar, I’ve taken the plunge and signed up to a block of lessons.” NATALIE, DEPUTY ART DIRECTOR: “In 2015, I’m hoping to tick a big life goal off my list – buy my first home. So, I’m on a shopping ban!” ALISSA, ART DIRECTOR: “I promised myself I’d do more…

THE INSPIRING ARTICLES IN WF have motivated me on my way to success, so I wanted to share my story… Two years ago, I was very unhealthy – lots of late nights, weeknight drinking and a poor diet. I was sporty at school then got lazy after uni, so I had no exercise routine. But my life changed when I joined a dragon boat team – for fun initially, but I got so into it. It definitely wasn’t a sport I’d ever thought about, but when I saw “dragon boating” in the subject line of a Living Social email, I thought it looked interesting. Turns out, I loved being on the water early in the morning, so once I’d used up my three introductory sessions I got…

Hitting the gym solo might be a great way to score some alone time (and sculpt a bangin’ bod), but if you want to work on your mental health, sign up for a team sport. During a two-year study, Aussie researchers found that people who engage in group sports like netball, soccer and softball experience less stress, anxiety and depression than people who don’t. If you’re not keen on giving up every Saturday morning, hit up sportsvite.com – you’ll be able to play one-off games, build your own team and create a schedule that works for you.…

LOWER BACK Place your hands on your hips, feet shoulder-width apart, then lean back a little. You should feel a nice, warm sensation around your lower back. Hold for 10-15 seconds and breathe! REAR THIGH Find a bench and place one foot on it with toes pointing up. Bend from your hips, keeping your back straight, so your chest moves towards your toe. Hold for 10-15 seconds. You should feel a stretch down the back of your upper leg. Stretch both sides. FRONT THIGH Use something to help you balance, and bend your left knee to bring your left foot up behind you. Hold it, keeping your body straight. You should feel the stretch down the front of your left leg. Hold for 10-15 seconds and repeat on the opposite…

USE THE MIRROR Working out in front of a mirror isn’t just about clocking the hottie on the rower behind you. It’s a useful tool to check your form throughout your set and pick up on things that need to be seen, rather than felt. ADD MORE POWER To ramp up your fitness quickly, add a jump to your usual gym moves – think squats with an explosive bounce, jumping lunges or even simple skipping. You’ll be surprised at how much it gets your heart pumping! BE KIND TO YOUR BODY To allow your muscles to work to their max, don’t overuse them. If your workout consists of moves that target different muscle groups, try not to do two exercises in a row that work the same major muscle group.…

Use our glossary to navigate chalet life like a seasoned skier • APRÈS-SKI: The nightlife after a day of skiing. This is the time to socialise, eat out and have fun!• BINDINGS: The attachments that hold the boots to the skis.• BUNNY SLOPE: A less-steep hill where novices are taught to ski.• CARVING: Turning and steering the skis with minimum sideways skid.• CATCHING AN EDGE: When the edge of a ski or snowboard accidentally digs into the snow, usually resulting in a fall.• MOGULS: Mounds of snow.• PARALLEL: A turning arc across the slope with the skis in a parallel position to one another.• POWDER: Freshly fallen snow.• SKIDDING: Allowing the skis to skid to the side when turning.• SNOW PLOUGH: A braking manoeuvre where the ski tips are brought together at the front.…

Starting out? 2 x 10 reps Need a challenge? 3 x 10 reps Almost pro? 4 x 10 reps WHETHER YOU’RE MAGIC on the mountain or it’s your first time on skis, one thing’s for sure: snow sports are a lot easier if your body is prepared for what’s in store. Both snowboarding and skiing involve plenty of balance and leg power, so it’s best to prepare your body by conditioning the muscles you’ll be using to conquer the runs. HOW TO DO IT: Perform one set of each move in a circuit, then take a minute’s rest. Repeat the circuit for the allotted sets. Aim to do this twice a week before your trip. YOU’LL NEED: Bench or step, stability ball, medicine ball, 2 x dumbbells SNOWBOARDING 1 SQUAT…

WANT TO FINISH A TRIATHLON, LIFT HEAVIER WEIGHTS OR RUN A FASTER 10K? While exercising your body is the first step to keeping fit, a new generation of neuroscience is offering an alternative route to reaching your full potential. It’s a path that encompasses emotional control, mindful thinking, self-confidence and mental fortitude, all of which play an integral role in how well you perform at any sport. Just like you can work in the gym to build muscles, you can train your brain towards athletic glory. “More and more people are looking for ways to enhance performance and gain an edge over the competition,” explains mind and body coach Kim Ingleby. “The latest research, not to mention the success of sports psychology and mental strength training techniques, has made everyday…

Starting out? 3 x 8 reps Need a challenge? 3 x 12 reps Almost pro? 4 x 12 reps YOUR BIKINI MIGHT BE IN STORAGE but that doesn’t mean your abs should go into hiding, too. With these three moves, you can build a sculpted tum along with killer body confidence this winter. If your core work involves a few half-hearted sit-ups, it’s time to change up your routine. Although tummy exercises alone won’t trim your waist, a combination of a healthy diet and smart exercise definitely will. These moves are designed to target all the muscles in your mid-section to get your abs working hard and looking hot. Ready to go? Try this trio of tummy moves with 30 seconds’ rest between each set. YOU’LL NEED: Medicine ball, stability…

HELLO, BICYCLE – GOODBYE, BOREDOM! We’ve found a way to make indoor cycling a fun, full-body blitz. Combining spinning with full-body resistance moves, this smart sesh will push you to your max. It’s designed to work your heart and lungs with climbs and sprints on the bike, then rev up your metabolism and strengthen your muscles with fast and furious floor work. Yep, it’s a toughie – but the good news is, you’ll get an all-over workout that ticks every fitness box (including a huge kJ burn). Ride on... HOW TO DO IT: • Start with a five-minute cycling warm-up, then move onto 10 minutes of climbs and sprints on the bike (see box). • Dismount to perform each mat exercise for 30 seconds, back to back without rest. •…

THE HUMBLE RUNNING MACHINE OFTEN GETS A BAD RAP for being so bor-ring, but the good news for treadmills tucked away in dusty garages everywhere is that, thanks to high-intensity interval training (HIIT) coming to the fore, the tready is stepping up. With its multiple speeds and variable inclines, the treadmill is now helping gym users move away from slow and steady cardio training and towards fat-burning, high-intensity exercise. Interval sessions can be based around either speed or incline, and the length and number of intervals – as well as the rate at which you increase your speed or incline – can be varied from one session to the next, making the treadmill a boredom-free zone! Plus, keeping intervals short and fast works for the non-runners out there who want…

Spend the day after a strength sesh feeling like all your muscles are on freaking fire? You should down a few, er, mussels. According to a study by Indiana University in the US, a marine oil (called PCSO-524) extracted from New Zealand green-lipped mussels can help wipe post-workout soreness. Researchers asked a group of people to take a supplement containing the oil for 26 days, then brought them in for a 20-minute sprint on the treadmill. Those who took the supplement showed a significant decrease in pain and fatigue, lost less strength and also experienced less bodily stress compared to the placebo-controlled group. Mussels for muscles, eh? We’ll have the seafood platter, please!…

IT’S NOT JUST WHAT YOU EAT THAT MATTERS, but whether it’s chilled, cooked, marinated or even finely chopped! Just a few simple tweaks in the kitchen can seriously ramp up the benefits of some foods. Try these simple switches next time you’re ready to rattle the pans… Eat your pasta chilled for steady blood sugar When foods such as potatoes and pasta are chilled after cooking, some of the starch in them toughens up, and can no longer be broken down through normal digestion. “This ‘resistant starch’ acts as a beneficial form of fibre, which lowers the influx of sugar into the bloodstream,” explains nutritionist Amanda Hamilton. “This means it has a potential diabetes-protective effect, and also helps probiotic bacteria in your colon to flourish. Try to eat more chilled…

GOING GREEN Whether you’ve just bought a blender or you’re a juicer from way back, the 60 energising recipes in this book are guaranteed to please your tastebuds and nourish your bod. Super Green Smoothies by Sally Obermeder and Maha Koraiem (Allen & Unwin, $19.99) Fine dining Wanna score major brownie points at your pal’s housewarming party? Wrap up a set of these French-inspired salt and pepper grinders from Mozi’s latest collection. They’re the perfect blend of pretty and practical. $49.95, mozi.com.au In the pan Add a dash of the new Williams-Sonoma cooking oils to your salads and stir-fries for a healthy spin on your regular blend. Make the grapeseed and avocado varieties your sautéing staples, and toss sesame or walnut oil through your marinades.…

IF YOU RUN, you’re probably pretty invested in carbohydrates – after all, it’s the main fuel your body uses for energy. When it comes to fat, however, most runners tend to steer clear in a bid to stay lean. But it turns out, that may not be the best strategy. Fat is the most energy-dense macronutrient, with 38 kilojoules per gram, compared to carbs and protein with just 17kJs per gram. So why aren’t athletes eating loads of fat? Well, your body isn’t too efficient at converting fat into energy, so it opts for the easier option of using carbs to power your muscles. But this doesn’t mean fat is less important. Your body can’t manufacture fat from scratch, and triglycerides, cholesterol and other essential fatty acids don’t just store…

MONDAY Chicken kebabs with salad and tzatziki SERVES 4-5 CHICKEN KEBABS 600g boneless, skinless chicken breast or thigh 12 bamboo skewers, soaked in water for 10 minutes 1 punnet cherry tomatoes 1 red onion, cut into 2cm pieces 3 tbs olive oil 1/ 4 cup dill, finely chopped 1 tsp salt 1/ 2 tsp freshly ground black pepper TZATZIKI 1/ 4 cucumber, grated 1 cup natural yoghurt 2 tbs chopped mint 1 tbs extra virgin olive oil SALAD 1 iceberg lettuce, washed, leaves roughly torn 1/ 2 punnet cherry tomatoes, cut in half 1/ 4 cucumber, diced lemon juice and extra virgin olive oil, to dress 1 Pat chicken dry with paper towels and cut into 2cm cubes. Thread each skewer alternating chicken, cherry tomatoes and red onion. Mix olive…

“MEDITATING BEFORE A COMP MAKES SURE MY HEAD IS CLEAR AND CALM BEFORE HEADING OUT TO THE TRACK.” “I REMIND MYSELF I HAVE A GOAL I WANT TO REACH AND EVERY DAY I’M NOT DOING SOMETHING MY COMPETITORS ARE GETTING ONE UP ON ME!” “I LOVE THE QUOTE BY AMERICAN FOOTBALLER JJ WATT, ‘SUCCESS ISN’T OWNED, IT’S LEASED, AND THE RENT IS DUE EVERY SINGLE DAY.’”…

1 Wash up you your raw with harsh scrubs and astringent lotions in an effort to combat breakouts, take a closer (and gentler) look at the source. All acne begins with an over-production of sebum, so arm yourself with an everyday cleanser that’s loaded with ingredients like oleanolic acid (which stops testosterone in its tracks), zinc, horse chestnut and vitamin B3 to regulate your oil levels without drying out your skin. WF loves: 1 Natio Acne Clear Away Dual Action Cleanser & Toner, $9.95 2 Ultraceuticals Ultra Clear Deeply Purifying Foaming Cleanser, $49 3 Avène Cleanance Soapless Gel Cleanser, $29.99 2 Get buff While it’s important not to overdo it, the only way to speed up cell turnover and prevent dead skin from clogging your pores is to…

HERE’S A LITTLE UNIVERSAL TRUTH FOR YOU: nobody looks good after a workout. Yeah, we’ve seen those snaps of T-Swizzle looking all lady luxe post-Pilates class, but who has time to give themselves a red-carpet makeover after a solid lunch-break sweat sesh? By the time you get out of the shower, any dreams you had of re-styling your hair and swiping on some lippy are pretty much over – but what if you could skip the rinse and give your frizzy tresses and rosy cheeks some lovin’? Yep, here’s the part where we tell you getting pretty sans shower is possible. And what’s more, it’ll slash vital minutes off your prep time so you can get back to work or speed off to your dinner date in record time. About…

FACT: THERE ARE 8222 ISLANDS IN AUSTRALIA. While the great debate among Aussie travellers is that more often than not it’s way cheaper to travel to a tropical island somewhere else (here’s looking at you Bali, Thailand and Fiji), there’s no denying that there’s a ridiculous amount of natural beauty to be explored in our own backyard. We’ve rounded up some of our faves, which showcase just that and more, so all you have to do is keep your eyes peeled for domestic flight sales… WA Rottnest Island Board a ferry from Perth (it’s a 90-minute ride, or only 25 mins from Fremantle), then hire a bike from the ferry terminal when you arrive – because with a ban on cars here, cycling is the best (and coolest) way to…

1 DO YOUR RESEARCH It’s easy to get wrapped up in your own plans, but you need to be aware of what’s going on in the market so you can apply that knowledge to your business. 2 TAKE IT SLOW Avoid instant gratification – you want to start something that’s sustainable. And don’t be put off if things don’t work out right away! 3 BUDDY UP Having a business partner is like entering a relationship – you’ve got to have the right dynamics. If you both bring different elements to the table, you’re on the right track.…

GO NATURAL Brew a blend of matcha and green tea for a lift, or opt for soothing spices. Pukka Supreme Matcha Green Tea and Revitalise Tea, $7.95 each, pukkaherbs.com.au FANCY FLORALS Start your own heirloom collection with a pretty teapot. Maxwell & Williams William Kilburn teapot, $34.95, maxwell williams.com.au MAKE A STIR Want to give your tea ritual a tropical touch? Try this cute palm tree stirring spoon. Coco Tree teaspoon, $4, dearseptember. com.au ON THE SPOT An elegant cup and saucer set instantly upgrades an ordinary tea break. Robert Gordon tea cup and saucer, $24.95, robertgordon australia.com…

FEELING A LITTLE OVERWHELMED by the constant stream of emails, birthdays, dinner dates and dirty laundry filling up your days? According to a study in the Journal of Alternative and Complementary Medicine, a soothing scent might be all you need to get back in the game. Researchers found that sniffing certain essential oils (specifically peppermint, helichrysum and basil) can significantly decrease mental fatigue and burnout. And with Aromatherapy Awareness Week (8-14 June) on the calendar this month, we’re taking this as a sign to stop and smell the roses. “The sense of smell is the most primitive of our senses and is linked to the deepest parts of the brain, which govern basic instincts, memories and emotions,” explains Geraldine Howard from skincare brand Aromatherapy Associates. “When we smell an aroma,…

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IT CAN BE TRICKY – once you’ve come to love fitness, learned to incorporate 30 minutes of sweat into your everyday, discovered the unbelievable body-contouring powers of thick, black running tights and become so used to the taste of liquified kale you can drink it without moaning like you’re in stage-one childbirth – to understand anyone who isn’t there yet. Most of us can think of someone we know who is a little, or a lot, behind us on the fitness journey. A friend who is maybe a dozen kilos heavier than she’d like to be, who feels unwell or tired a lot of the time, and complains about being “fat” while eating what looks like a giant slice of self-sabotage, with extra cream. Really, we love this person, but…

Weekly mantras (that’ll totally put you in the mood to get fit and happy) Can’t-waitto-enter-that giveaways ...and heaps more! Don’t forget to tag #wfloves and #womensfitnessmag…

Breakfast Slow-cooked (avoid instant) oats with blueberries, walnuts, almond milk and cinnamon OR A smoothie made with greens, berries or other fruit Lunch Large salad with greens, raw vegetables and cooked beans OR A brown-rice tortilla filled with sprouts, hummus, cucumber, tomato, avocado and capsicum Dinner Spinach soup served with grilled vegetables and cooked beans OR Steamed pumpkin with lentils, avocado and garlic Snacks Celery and carrot sticks with hummus, salsa or guacamole OR Handful of raw nuts OR Berries with coconut yoghurt…

THERE’S DEFINITELY AN ART TO GOAL-SETTING, and there’s a lot more to it than writing a list on January 1 and filing it away in a desk drawer. If you want your goals to actually come to life (and your motivation to achieve them to hang around) you need to take action. You might have missed the New Year boat (or just feel like the first half of the year disappeared faster than fairy bread at a kids’ party), but it’s not too late to breathe new life into your best intentions. Use our five-step plan to reset and follow through with your goals, and get ready to savour the sweet taste of success. You’ve got this! #1 Design your life news: you are director of your own life story.…

Need a new direction? WF PT Blake Worrall-Thompson shows you three ways to find your fitness passion 1 Conscious living: What are the feelings you get before, during and after a certain fitness activity? Maybe when you’re playing tennis you’re super excited about your next match, but when it comes to weights you’re dreading it. What floats your boat? 2 Try before you buy: Dragon boat racing – what a random sport! But what’s awesome about Gabriela is she was up for trying something new. There’s something out there for everyone, you just need to give anything and everything a crack. 3 Give it time: Give something a good go for three or four weeks before you decide if it’s for you or not. Some styles…

A RAINED-OUT SESSION HERE, a manic Monday there – sometimes, life happens to good workouts, and before you know it your fitness has slipped and you’re puffing after a quick sprint to the bus. We know how tough it can be to get in the swing of things again after falling off the workout wagon, but the good news is you only need five ultra-focused days to get back on track. That’s why we’ve put together this quick kick-starter plan. The workouts are less than five minutes each, while cardio is kept to 20-minute bursts. The little-and-often concept helps both body and mind get back into the habit of regular exercise. And doing short, manageable sessions a few times a day (instead of in one big chunk) makes it easy…

Sweat it out Slip into leggings with sweat-wicking skills. Running Bare tights, $109.99, running bare.com.au Glow on Trainers that glow green in night light = a must-have for road runners. Le Coq Sportif sneakers, $129.95, lecoq  sportif.com.au Brighten up Be seen in pink – this warm pullover has reflective panels and breathable mesh inserts, too. Puma top, $80, puma.com.au Stay dry Don’t let a little rain stop you – pull on this waterproof anorak and go! Cotton On Body jacket, $49.95, cottonon.com Watch your back Stash your essentials in a body-fitting pack that picks up the light. Puma backpack, $140, puma.com.au…

Starting out? 3 x 12 reps Need a challenge? 4 x 12 reps Almost pro? 4 x 15 reps WHEN IT COMES TO METABOLISMS, you definitely want a fast one – even if it’s just so you can feel completely at peace with your afternoon dark chocolate habit. Fortunately, you don’t have to settle for what your mama gave you – your body’s kilojoule-burning furnace isn’t set in stone and the best way to kick it up a notch is with a workout that builds lean muscle. Apart from making you look fit, firm and toned, lean muscle tissue requires more energy to maintain than fat – so the more muscle you have, the more kilojoules you’ll burn at rest (aka, watching Pretty Little Liars). Want in? This simple workout…

Remember, it can be a lot colder on the top of the mountain than in the ski village, so opt for cosy base layers under your waterproof jacket and pants. Invest in durable shoes for the trek to the snow fields and top it off with a warm hat and gloves, goggles and sunscreen (no one wants snow-tan lines). Finally, attach a lift pass holder to your jacket for less fuss, more fun.…

WHAT IS IT? A yoga studio ‘infused’ with a mind-clearing vibration, Humming Puppy in Melbourne is all about the science of getting zen. Turns out, there’s a frequency you can tune into for a more focused, deeper practice – and co-founders Jackie Alexander and Chris Koch want to help you tap into this serene wavelength. yoga studio and you’ll be stretching in a specially designed space reverberating with 40Hz and 7.83Hz vibrations. How does that enhance your downward dogs? When you listen to a frequency your brain naturally begins to replicate it (a response called entrainment) – and trust us when we say you want to catch these vibes. “We work with a gamma brainwave frequency, which is 40Hz, and it’s often found in elite athletes – it’s when everything’s…

Body scanning This involves ‘scanning’ your body for physical discomfort, which enables you to release tension and focus on the present moment. “Starting at your feet and moving up, bring your awareness to each muscle. Take note of any tension, tightness, stress or pain – focus on your breathing and let go of the tension,” says Ingleby. Mindful breathing Would you like to bypass the pain that comes with performing another rep? Mindful breathing can help you to improve your awareness and boost your mental focus. Explains Ingleby, “To breathe mindfully, inhale for seven seconds, then hold the breath for three seconds before exhaling for five seconds, and repeat.” Picture yourself Visualising performance is a popular mental technique that top athletes use to prepare for events. “It centres the mind,”…

Libby’s top 10-min workout Choose four exercises that really challenge you. Do each of them for 20 seconds at maximum intensity, resting for 10 seconds between each one. Now repeat the circuit five times through. Example combo: lunge jumps, squats, chest-to-floor burpees, compound crunches. WHEN IT COMES TO COOKING, I’m a “no more than four ingredients and three steps, puh-lease!” kinda girl, so I get the obsession with short workouts. What’s not to love? Get fit. In 10 minutes a day. Bod becomes awesome. Health is sorted. Can now eat chocolate guilt-free. Perfect, right? Like most things in life, it’s not quite that simple and depending on your goals, you’ll likely need more than 10 minutes a day to reach them, at least for a few of your workouts each…

The indoor bikes at the gym are my saviour on those early winter mornings when it’s beyond cold outside and no jumper or beanie will cut it. But I need a set workout to keep me motivated (and stop me from just mindlessly pedalling while watching music videos on MTV). That’s why I was super-excited to give this bike-and-mat mash-up a go, even though my enthusiasm dropped a little when I found out burpees are involved... Fave move: The bike! (Is that a ‘move’? Let’s call it one.) I alternated 30 seconds of climbing with 30 seconds of sprinting and I was surprised at how fast the 10 intervals flew by when I was focused on giving each one 100 per cent. : I thought burpees would take this crown…

Keep well hydrated before your run and ensure you have water on hand. Try to maintain level shoulders, good posture and keep your head still. The more unnecessary movement you have, the more energy you waste, making your run harder. Move your arms in rhythm with your legs. The momentum will keep pushing you forward. Decide on a goal. If your session doesn’t have a purpose, you’ll give up. For example, “Today my target is to run 5K,” or “Today my target is to run constantly for 10 minutes.” Then, achieve your goals! Vary your run and challenge yourself by trying new things – different speeds, inclines, distances. But, most importantly, enjoy it.…

IF YOU HAVE PARSLEY AND MINT, MAKE… Tabouleh SERVES 4 ½ cup burghul 2 tomatoes, diced 1 Lebanese (short) cucumber, diced 3 cups parsley, finely chopped ½ cup mint, finely chopped 125ml lemon juice 1 tbs olive oil ½ pomegranate, seeds removed sea salt and freshly ground black pepper 1 Put the burghul and diced tomato together in a small bowl and mix well. While you’re chopping all the other ingredients, the tomato juices will help to soften the burghul. 2 Add the remaining ingredients to the bowl, season with salt and pepper to taste, and stir until well combined. IF YOU HAVE PARSLEY, MAKE… Celeriac and potato soup SERVES 4-6 1 whole garlic bulb olive oil sea salt and freshly ground black pepper ½ leek, pale part only, finely…

Strawberries and cream smoothie SERVES 1 1 cup frozen strawberries 1 1 / 2 cups almond or macadamia milk 2 tbs protein powder 1 tsp chia seeds 1 Place all the ingredients in a high-powered blender. 2 Blend for a few seconds until smooth and creamy. Serve and enjoy. Raw superfood salad SERVES 4 250g kale pinch sea salt 1 tsp ground black pepper juice from 1 lemon 2 tbs cold-pressed olive oil 1 bunch parsley, chopped 1 bunch mint, chopped 2 handfuls baby spinach leaves 125g fresh blueberries 1/ 2 small ripe pineapple, peeled and chopped 2 handfuls almonds, raw, roasted or activated 1 handful pumpkin seeds TURMERIC DRESSING 4 tbs cold-pressed olive oil 1 tsp fresh grated or ground turmeric 1 tsp fresh ginger, grated juice…

CASHEWS These nuts are 73 per cent heart-healthy monounsaturated fats. They also contain copper, magnesium and zinc – a trio of immune-boosting minerals. AVOCADOS Packed with lots of the vitamins and antioxidants needed to fight exercise-induced inflammation, avo is great on sandwiches or in salads. COCONUT OIL Swap your regular cooking oil for this natural alternative – its fat content is largely made up of medium-chain fatty acids, which are easily absorbed and used for energy.…

The brains behind these delicious dinners is Nadia Lim, a MasterChef NZ winner, dietitian and co-founder of fresh produce delivery service My Food Bag. We asked her how to solve DIY dinner panic and she offered up this nifty three-step plan… 1 Be prepared Cooking a big batch of freezable dinners on the weekend is always clever – stews, curries, pasta and soups all make great frozen meals that you can pull out for a quick, healthy ‘heat and eat’ option. 2 Stock up on staples I always have avocados, eggs, smoked salmon, lemons and fresh herbs on hand. There are so many healthy, tasty meals you can make from those ingredients. 3 Rate your plate I prefer to focus on what food groups to include…

YOU’RE OLD ENOUGH NOW to know that a bowl of Frosties is not a nutritious dinner and a catch-up with your besties no longer involves a play-by-play of your encounter with the cute boy from history class (now it’s the hot guy who works over in finance). In short: you’re totes a grown-up. If only your skin had got the memo… Whether you’ve been battling blemishes since your teenage years or just starting to break out now that you’ve hit your thirties, adult acne is so not fun – but it is extremely common. According to The International Dermal Institute, up to 55 per cent of people aged between 20 and 40 experience bad skin on a regular basis, and even the latest trend report from Google revealed the most-searched…

WALKIN’ ON SUNSHINE Spritz this fruity fragrance and not even the gloomy weather will get you down. With a blend of energising berry and citrus, romantic rose and white musk, Jimmy Choo Blossom EDP, from $45, is the ultimate pick-me-up (in one pretty package!). The zen zone Sit back, relax and stay hydrated with these ultra-calming prods Hydration station What’s better than a fast-absorbing, non-greasy moisturiser? One that comes in a spray can, duh. The new Vaseline Intensive Care Spray Moisturiser, $9.99, will leave your skin silky (but not oily), and it fits nicely in your gym bag, too. POWER PAIR Makeover your look in a flash with these hard-working beauty heroes. Apply Olay Total Effects Pore Minimizing CC Cream, $39.99, to soothe dryness and mask imperfections, then sculpt wider,…

Pretty beachy Head to the newly reopened Pretty Beach House on the NSW Central Coast (a 90-minute drive from Sydney) and you’ll be spoilt with a combo of bush and luxe (bet you didn’t think that kinda weekend away existed!). The four-pavilion hideaway, perched on seven-and-a-half acres of bushland overlooking the ocean, comes complete with infinity pool, fine Italian dining and helicopter day trips into wine country. Noice. prettybeachhouse.com.au ON THE ROCKS If you’re Phuket-bound, check into the new spa pool villa at boutique resort Kata Rocks. Why? Two words: private pampering. The accommodation has been purpose-built as a private sanctuary that offers up daily therapies from the resort’s spa. Oh, and it all takes place in a room with wrap-around glass windows that overlook the Andaman Sea! Choose from…

You’ve got your bedtime outfit sorted: PJs, fluffy socks, that daggy scrunchie you’d die if anyone saw you in… Well, you might want to add a pair of orange sunglasses if you want to ensure a really good sleep. It’s no secret that the blue light emitted by electronic screens inhibits the body’s production of the sleep hormone melatonin, and now researchers think orange-tinted lenses could be the solution. One Swiss study put blue-blocking glasses to the test on a group of adolescent boys, who looked at their screens for hours before going to bed, and found the shades made the teens significantly more sleepy. While ideally you’d power down all your devices in the time before bed, if you do like to check your Insta feed before lights out,…