Innholdsfortegnelse for December/January 2025 i Women's Fitness Australia

It seemed to happen overnight but summer has arrived. And with the change in weather comes a shift in the exercise that appeals – and for many of us, this means taking at least some of our workouts outdoors. Whatever your set-up – a gym membership, home gym, corner of your lounge – you don’t need a lot of kit to get great fitness rewards. So much can be achieved with minimal equipment. Just try our high-intensity, full-body session using just a set of dumbbells (p48) or some core-carving moves that can be done sans kit (p54). You could even be your very own home Yoga teacher and finally master those poses you’ve always wanted to perfect – read international Yoga expert Mark Stephens’ advice on page 92 to find…

12 Weeks,1 Goal: DEEP SLEEP IT ADDRESSES MAJOR SLEEP PROBLEMS, LIKE NIGHTTIME WAKINGS: From years of coaching clients, I know - our main problems are staying asleep, returning to sleep, sleeping deeply and switching off with ease. This challenge helps you understand exactly why this is happening, and how to overcome it. IT’S A STEP BY STEP STRATEGY, BACKED BY SCIENCE: Underpinned by my studies in Psychology, Sleep Psychology, Nutrition and Fitness, each recommendation is firmly rooted in science. And, with 6 years of working 1-1 with clients, the strategies are easy to implement, achievable and actionable - even for busy professionals with stressful schedules. IT GETS RESULTS - FAST: “Within 14 days, I went from taking 2+ hours to fall asleep, waking at 3am like clockwork, sleeping 3-4 hours…

1 Full volumous hair : I recently tried hair extensions, and let me tell you, they’re a game-changer! A full mane with a little extra length and volume turns heads every time. I went to the talented team at Sarah Jade Hair in Bondi Junction, and the results were fantastic—comfortable, completely realistic, and easy to apply. Styled right, they’re an instant confidence booster. 2 Lash Extensions: My Non-Negotiable: Lash extensions have become an absolute must for me! The team at Fancy Lash located in Potts Point, Sydney is top-notch, nailing the brief every time with natural-looking lashes that last 2-3 weeks. They save me so much time—I can skip mascara and eye makeup daily and still look polished. These are a game-changer in my routine! 3 Facials That Leave You Glowing I recently…

Congrats on your amazing win in Paris! Please explain to us average folk what it’s like to win an Olympic gold medal. Especially with your sister! It was pure magic!!! Watching Jess reach her dreams, inspire the world and win two golds was so incredible. When it came to my turn, I was so ready to get out there and prove to myself that I was capable of greatness too. I really wanted to deliver my best and be proud. It was so special to have Jess go from competitor to cheerleader to then be the first one there to meet me at the finish. Paris was just so special for our whole family and a moment in time that I’ll never forget, ever! Can you tell us a bit…

1 MAKE A RACE PLAN This was a complete gamechanger for me – doing this makes you feel so much more prepared and in control, especially if you think you might be grazing the cut-offs, as I was when I first got back to ultra running after having a baby. Print out a gradient profile or map of your race from the event website. Write on it the distances between each checkpoint, the cumulative race distance, what fuel is available and where, and any drop bag or support crew locations. Then, add the cut-off times, your estimated times to reach each aid station and the tops of any significant climbs. Seal this plan in a clear plastic bag or wallet and keep it handy, so you can refer to…

AN OVERVIEW OF YOUR BUSINESS I help women who have ‘tried it all’ slim down and lose the bloat -without the hunger (and keep it off). It’s a science-based approach to eating that helps women quit the yo-yo dieting, find total food freedom and never feel like they’re missing out. I do this through my 2 programs, the 3 Week Body Reset, which lays the foundation and gives women the kickstart in the right direction, and then if they love the approach and get results, I have my second program that they can join, the Health with Bec Tribe - my monthly membership where women learn to keep getting results and learn how to turn their new ‘diet’ into a lifestyle that they can maintain. I’ve now helped tens of…

The Mediterranean diet is rich in local in season fruit, vegetables, wonderful heart healthy fats and whole grains that are incredibly nutritious and so delicious. A by-product of this style of eating is a healthy weight, lowers risk and prevents diabetes as well as protects our heart. The Mediterranean diet is based on the traditional foods from countries of the Mediterranean such as Greece, Spain, Italy and France. The general guidelines are to enjoy in abundance nuts, seeds, good fats, legumes (chickpeas, lentils and beans), vegetables, whole grains like good quality breads and cereals and enjoy fruit in season. Add herbs and spices to all your meals and extra virgin olive oil pretty much goes with everything. When it comes to proteins, fish and seafood are high on the list…

When it comes to building muscle and improving strength, you don’t necessarily need a gym membership. Pick up a pair of dumbbells and you can get total-body results using minimal kit. Don’t believe us? Just ask personal trainer Dr Robin Barrett, from the Ladder fitness app (joinladder.com), who has designed this workout using just a set of dumbbells and a mat. ‘Dumbbells are a great way to challenge yourself and get a full body workout whilst improving your balance and co-ordination,’ says Dr Barrett. ‘You can do a huge variety of exercises only using dumbbells, which makes every workout exciting and varied. This makes it’s easier to show up and stay consistent and, therefore, get results.’ THE WORKOUT Pick up some dumbbells and aim to perform this circuit three-to-four times…

Minestrone Squash, sage and a fuller-flavoured beef stock make this minestrone perfect Serves: 4 Ingredients • 2 tbsp olive oil• 2 celery stalks, chopped• 125g (prepared weight) Hokkaido squash, deseeded, peeled and chopped• 1 litre beef stock• 200g small pasta of your choice• 110g spinach• Salt and freshly ground black pepper, to taste Top it off • 2 tbsp butter• 8 sage leaves Method 1. Heat the olive oil in a medium pan over a medium heat, add the celery, squash and a few turns of salt and pepper, and sauté gently for about 5 minutes. 2. Add the stock and simmer for about 20 minutes until the celery and squash have softened. 3. To make the topping, heat the butter in a separate small pan and add the sage…

If you’ve secured yourself an entry ticket to the HYROX event in London this November, you’re sure to be training hard and working on your technique right now. But with eight workout stations to tackle, plus a fair bit of running in between, there’s a lot of technical know-how you can tap into to help maximise your potential. Want in on the training tweaks you can hone to boost performance? We spoke to Steffi Alexander, global athlete for HYROX sponsor F45, to get her advice. You can thank us at the finish line. Good luck! STATION 1: SKI ERG The SkiErg is a phenomenal cardio machine, and it’s easy to get carried away with it. To maximise your workout, set the damper to a challenging yet sustainable level and maintain…

KUNAL MAKWANA Makwana is a personal trainer and founder of KMAK Fitness. Visit kmakfitness.com Q Between working, household chores and school runs, I don’t feel like I have the time (or energy!) to exercise these days. It’s got to the point where working out feels overwhelming and intimidating. Do you have any advice on finding my fitness mojo again? A Finding time and energy for exercise amidst a busy schedule can indeed feel overwhelming, but you can regain your fitness mojo. First, it’s important to reframe your perspective on exercise. Instead of viewing it as another daunting task, consider it a necessary ingredient of self-care that enhances your overall wellbeing. Begin with small, manageable goals. Aim for short, 10-15 minute sessions of physical activity that you can easily integrate into…

ARRIVAL AND GETTING SETTLED Stepping off the boat, I’m greeted by a warm staff who instantly make me feel at home. They lead me to my villa, which has all the essentials for ultimate relaxation—a super comfy bed, my own private pool, and loads of thoughtful touches that make it feel like a personal sanctuary. Of course, I can’t resist a quick ocean dip to shake off the travel vibes. The water is clear, warm, and totally perfect—the kind of experience that makes you feel like you’ve hit the reset button on life. WELLNESS, FITNESS, AND ALL THE GOOD STUFF Six Senses Fiji nails the balance between chill time and activities that make you feel amazing. You can dive into a personalized wellness program here—think yoga, massages, and meditation tailored…

You might be thinking: why, at the age of 60, would I decide to pivot away from a role I have loved to write a book on fitness goals? Here are the six primary reasons why I turned my focus to fitness. 1. TO PROVE YOU ARE NEVER TOO OLD I believe there are three different approaches to ageing. First, there are the positive, energetic people who have never made any concessions to age. Secondly, there are those who have slowed down, comfortably lapsed into middle-age and begun to make poor choices, notably eating badly and not exercising. Then there are those whose have had circumstances that have made it difficult to keep on top of their health and wellbeing, and just don’t know how to re-start. I’m currently the…