Innholdsfortegnelse for February 2022 i Women's Health Australia

Contrary to popular opinion, I’m a big fan of making new year’s resolutions. I know all the arguments against it: they’re pointless; the changes only last one week and then you’re in the exact same spot in 12 months; blah, blah, blah. But to me, a new year represents a fresh start, the chance to remind myself of what I truly want out of life. My resolutions are the intentions that become the framework for my goals. If you also love the idea of taking advantage of the new year energy, head to page 86 to read my interview with cover star, Cass Olholm. She breaks down how you can conquer your 2022 goals. Say, you want to be healthier this year, to paraphrase Sweat’s next top trainer, rather than…

Juicy news. Shareable stats. Convo starters A fresh antidote to poor Zs? Consistent exercise. Just 150 minutes of moderate physical activity (or more than 75 minutes of the vigorous kind) a week may help to counteract negative health impacts associated with lack of shuteye. As long as you’re not completely running on fumes from a restless night, getting in your planned workout – perhaps at a lower intensity – can boost your endorphins and energy. But that doesn’t mean going to bed at 3am can be cancelled out by a 6am workout. It’s all about snooze and sweat in moderation. SOURCE: BMJ…

Do the Dew Juicy-looking skin is forever at the top of our wishlists, and Vela Days’ range is all about delivering exactly that. Formulated with hemp seeds, hemp actives and bio-clinical ingredients, the line-up promises to heal and brighten, plus moderate oil production for those who get shiny come midday. HOMEGROWN HERO Forget what you know about artisanal fragrances needing to hail from France and beyond; Goldfield & Banks is Australian and focuses each drop on the native botanicals that we know and love so well. The newest spritz, Sunset Hour ($229), is bursting with yummy notes like mandarin, raspberry and desert peach (quandong), carefully balanced with gorgeous jasmin, ginger and pink pepper. It’s refined yet flirty and fun to wear this season. HEALTHY HABITS Now it’s easier than ever…

5 The number of 30-minute moderateintensity workouts the DoH recommends for Aussie adults per week. 20:10 The Tabata formula for a high-intensity workout when you’re tight for time: 20 seconds of work, 10 seconds of rest – aim for eight rounds. 220 Subtract your age from this number to find out your max heart rate (HR) – 85% of this is your goal for HIIT, compared with 50% to 70% for moderate exercise. 75 The number of mins per week to spend on vigorous activity, as recommended by the DoH. 20 Do this many minutes of exercise daily in order to boost your mood and memory*.…

Think Differently 01 Divide and Conquer “Compartmentalising helps me focus on one thing at a time. My life [goes] into boxes: the former athlete, the mum, the business owner, the wife, the friend. I can’t be all of those things at once because I’d do a crappy job if I tried, so I divide my time into each of the boxes, one at a time. If I’m in mum mode, I’m not on my phone but having a snuggle on the couch and being present.” 02 Be Kind to Yourself “As a younger athlete I was super critical of myself, especially if I made a mistake. Over the years, that inner voice has softened. We need to ask ourselves, ‘Would you speak to someone else in the same way or…

Tip #1 Become a LinkedIn Influencer Recruiters hang out on the site, so you should too. You don’t have to drop $$ for a premium membership or have a 500+ network, but you do need to treat LinkedIn like the social networking platform it is. That means posting status updates about projects you’re working on, linking to buzzy industry news and making smart connections. “Not only does being active on LinkedIn get you noticed, it also keeps you fresh in mind for hiring managers in your network,” says Lee Shorter, team lead at leading recruitment firm Aquent. “Maybe you’ve spoken to someone weeks, months or even years prior who sees your posts and is prompted to reach out about an opportunity they may otherwise not have thought of you for.”…

EFT has helped me find peace, I have two major conditions – Hashimoto’s thyroiditis and ADHD – that I need to stay on top of otherwise it leads to extreme exhaustion. I’ve found when I use EFT and tap daily even for a few minutes, it helps calm my nervous system. It’s had a massive impact on my life, because I’m calmer, less stressed and can be more patient, my three children are too. Our family now flows and functions and isn’t in chaos like it once was. My kids even do EFT themselves, the more they see me doing things and talking openly about why I do it and how it helps me, the more it’s become familiar and they’ve had a go. It’s also boosted my confidence and…

01 Its lightweight body won’t tire out your arm as you endure the drying process, and the new flyaway attachment can prevent stray hairs from ruining your ‘do. Also, who knew dryers could look so luxe? Dyson Supersonic hair dryer, $599 02 Honestly, there are no downsides to this tool. The teeth can massage for a circulation boost that’s key to a healthy scalp, and its handheld size means you’re in control of the pressure. Briogeo Scalp Revival Stimulating Therapy Massager, $23, from Mecca 03 This does look like a very complicated contraption, but it’ll make heat styling a hundred times easier. The three barrels create loose, natural-looking waves in seconds, and the ceramic plates keep your hair soft. Mermaid Hair Pro Waver Cutie, $89 04 Thanks to the heated…

01 THINK UNILATERALLY “The best way to help muscle imbalances is unilateral moves,” says Tchouke. Centenari recommends incorporating lunges, single-leg deadlifts, single-leg glute bridges, side planks and single-arm rows. 02 DON’T SPOT-TREAT If you have glute goals, you may be tempted to just squat. Uh uh. You have to work all muscles, because they work together – eg. for deadlifts, you need strong arms to hold the weight. 03 LEAD WITH YOUR WEAKER SIDE Definitely don’t do more reps or weight with one side, but do give your weaker part a nudge by leading with it and starting your reps on it every time, per Tchouke. 04 BALANCE OUT DAILY LIFE If you’re sitting all day, spend a few minutes lying on your stomach and extending your back in cobra…

When Homer Simpson said, “You don’t win friends with salad”, he’d obviously never tried one from Natural Harry. As this is the first summer Natural Harry won’t be operating from its little caravan on a leafy vacant lot in Victoria’s Barwon Heads, we asked founder Harriet Birrell to share some of her signature plant-based recipes, with a focus on summery eats that are perfect for sharing. These delicious dishes look naughty but, free from gluten, dairy and refined sugar, they’re just plain nice. Rainbow Raw-nola I can’t go past this combo. I add it to so many summer breakfasts. It’s nice when you scoop a bit into the bottom of your smoothie bowl before anything else, for a surprise at the end. Makes 280 g Prep 5 min ◆ 80…

Sex therapy is detective work I have a background in psychology and specialised in sexual medicine. If you’re not having a great time in the bedroom, that’s where I come in. Another way of putting it is, I’m a sex detective. Anything that’s going on, I’ll figure out why it’s distressing you and we work as a team to achieve your goals. Sex needs to be redefined So many [people] are having mediocre sex because they’ve seen movies where orgasms are had through penetration. That’s just not true, the clitoris is the most important sexual organ, apart from the brain, in vulva owners. We have to redefine the word sex. It’s not just about penetration; if you look at it that way, you’re ruling out part of the LGBTQIA+ community…

FACT: the more you lean forwards as you go, the greater your risk of overuse injuries. The motion creates excessive trunk flexion, which is fancy language for the angle at which your torso bends at the hips, found a study in Human Movement Science. The result: a shorter stride, forcing your body to work harder. A few straighten-up tips… 1 PREP PROPERLY Work on upper body stability with exercises like single-leg extensions, heel lifts and backward lunges. These wobble-busting moves strengthen the core and back muscles, says PT Jamie Hickey. Which means a better stance, naturally. 2 EYES ON THE PRIZE Remind yourself to look ahead, not down, to boost your balance. 3 ON THE RUN As you’re zooming along, imagine you’re doing a pelvic tilt, Hickey tips. That keeps bending…

There’s a video of a seven-year-old Priscilla Hon on her birthday. In the much-retold, re-watched scene, she’s asked to make a wish before blowing out the candles on her cake. Without thinking, she says to her family and friends, “I want to play in the Australian Open.” Looking back, the now-23-year-old isn’t sure why she went against the conventional advice of keeping her wish to herself. At that point in her young life, she’d been playing tennis since she was five, first falling in love with the sport when her dad would hit the ball with her for a few minutes in-between games with his friends. It didn’t matter that she bucked birthday traditions though. “I don’t know why I said my wish out loud, but I did, I guess…

Nimble Activewear Vera Yan (left) and Katia Santilli, Founders After bonding over their love of a HIIT workout, friends Vera and Katia launched Nimble “out of a shared love for creating activewear that pays respect to both the planet and people,” says Katia, who oversees product, retail and wholesale while Vera supports marketing, online and finance. “Sustainability has [always] been an integral part of our business. Our focus now is on evolving from our use of recycled materials and exploring new ways of working with raw materials.” This year, they’re excited for vibrant shades and luxe layers. 01/ Summer of Colour “Post-lockdowns, we’re seeing everyone getting outdoors and embracing bold new colourways. We’re known for our prints and colours, which will continue to be big in 2022 with a hero…

Sex. It’s a topic that a third of us don’t like speaking about openly, according to one poll*; another by sexual wellness brand Normal revealed only 25 per cent of millennial females often discuss sex with their partners. Yet, 2020 research in Fertility and Sterility suggests nearly 50 per cent of women aren’t satisfied with their sex lives. It’s clear we need to talk more about what goes on between the sheets, so why aren’t we? Sexologist Juliet Allen blames a lack of education and open dialogue. “I’d say most Australians have grown up not having conversations about sex with their families and not having the education in school that we should have,” she says. “We’re not taught [about] sexual energy and pleasure.” As a result, she explains, sex becomes…

01 Ask Yourself Some Questions “When it comes to what to post, think about what you’re trying to achieve and how you want to position yourself. Do you want to be seen as thought leader? If so, share your opinion on topical subjects. Do you want to get noticed by employers? In that case, let people know you’re on the market and what opportunities would appeal to you.” 02 Don’t Be Afraid To Have Fun on LinkedIn “Yes, it’s a professional networking platform but it can also be light-hearted. Funny posts get lots of engagement and that’s key to getting noticed. If you get a comment, reply. Also, tag people in the comments of your post you think might be interested and ask for their opinion. This will create conversation,…

Lauren Strongin started taking ballet lessons when she was three and had long hair ever since. While the length was mostly practical – to accommodate the hairstyles needed for the stage, like French twists or buns – she says she always liked that “ballerina long-hair look.” Then, after 32 years (18 of which were spent dancing professionally), she decided to retire and pursue her other, very different ambition: becoming a doctor. Another thing she’d retire: the length of her hair. “I was starting a new path as a student, and cutting my hair was part of that,” says Strongin. She booked an appointment with hairstylist Michael Forrey, former creative director of Sassoon NYC, who chopped off more than 30 centimetres, transforming her long mane into a pixie cut. Yet she…

BAD ADVICE IT’S TIME TO FORGET: This stuff must have an exceptionally good PR team: It’s hailed by everyone from influencers to your grandma as the ingredient that does it all. And, sure, it does some things well when used in well-formulated products (eyes to the right). But in its raw, straight-from-the-jar state as part of a beauty routine? Not so much. Pure coconut oil is highly comedogenic (that means it’s very likely to clog your pores, even if your skin is dry), says dermatologist Dr Shari Marchbein. So the next time your sister tells you she uses it as eye cream or your co-worker swears it’s the reason their face is so glowy, it’s fine to have doubts. “I even tell my patients to avoid facial products with coconut…

TAKE FIVE Half an hour of exercise a day, five times a week, meant telomeres – protective caps at the ends of chromosomes – looked nine years younger than in non or low-exercisers, found a 6000-person study by Brigham Young University. Thank exercise’s ability to suppress inflammation and oxidative stress. STRAIN YOUR BRAIN Do tasks that make your brain ache, says psychologist Lisa Feldman Barrett, who studies “super-agers” – over-65s with the memory of 25-year-olds. When challenged or stressed (say, by teaching yourself a tricky concept), you boost the function of cerebral regions, which are thicker and better connected in super-agers. PROTECT YOUR O-ZONE Four months of omega-3 supplementation led to a 15 per cent reduction in oxidative stress and longer telomeres in immune cells, found a report in Brain,…

The pill, implant, IUD — Amber* has tried them all. With the implant came “horrendous” six-week periods, which she endured for three years. On the hormonal IUD, the bleeding was even worse, leading to anaemia. After having it removed, Amber, 42, went back to an old faithful: the contraceptive pill she was first prescribed as a 16-year-old to treat ovarian cysts. But, it wasn’t smooth sailing. “I started getting daily headaches, but I was dealing with it as I didn’t realise headaches were a side effect of that pill,” she explains. Amber’s story might sound extreme, but she’s got company – many women are settling for contraceptives that don’t really work for them. According to new Bayer research, 31 per cent of Australian women are unsatisfied with their current method…

NAIL EVERY STICK 1. Heat grill to medium-high. 2. Cut protein into 4cm chunks. (If using prawns, leave whole.) You’ll want to aim for more of a cube shape to ensure even cooking among pieces. Worried about that thinner part of the chicken breast? You can just fold it over to match the thickness of other pieces. 3. For every 450g of protein, toss with 2 tbs olive oil and ½ tsp each salt and pepper, then thread onto skewers. Clean grill and lightly oil. Then grill kebabs, turning occasionally, until protein is cooked through or to desired doneness. TOP TURNING Use two parallel skewers to keep thin pieces of food, like spring onions or asparagus, secure as you flip. COOK’S TIPS FLAVOUR FAVE If you’re marinating the protein, definitely…

What’s firing up the wellness world? SUPPORT SQUAD Non-profit The Sports Bra Project gets sports bras to those who don’t have access. The goal? To make sports more accessible to women and girls worldwide. Visit thesportsbraproject.org TOP-TO-TOE NOURISHMENT Hello, TLC for hair, skin and nails! Active Collagen’s All-In-One Vanilla Collagen Powder is clean, sustainably sourced and contains vitamin C, silica and biotin too. Available for $79.99, activecollagen.com.au COMFORT KIT Set up to empower people living with chronic illness, The Spoonie Society offers a range of pain-soothing buys, including a neck heat pack, from $28, and rectangle heat pack, from $24.95, thespooniesociety.com.au.…

Score Gamer Gains Turns out that being a Nintendo master can fine-tune your grey matter until it’s elite athlete level. That’s according to Queensland University of Technology researchers, who discovered similarities between high-performing e-sport players – that is, those competing in professional gaming tournaments – and Olympic athletes, in terms of mental toughness and ability to cope in high-stress situations. League Of Leg Day, anyone? A BOSS MOVE If the thought of busting out a power pose in the office triggers your gag reflex, we have news. A recent study found that a quick morning reflection could be key to bossing it at work. When participants of varying seniority levels began their days by thinking about what kind of leader they’d like to be, they were more likely to report…

Whether it’s your morning vinyasa practice, your 11am coffee or your lavender-scented, screen-free reading window between 10.30pm and 11pm, humans are creatures of habit. The attraction to routine isn’t surprising, and a key element of a daily routine is, of course, when you eat. The study of meal timing and its effect on health – aka chrononutrition – considers three key aspects of your eating patterns: meal consistency (skip breakfast?), meal frequency (do you eat little and often or have bigger main meals?) and clock time (when are your first and last kilojoules consumed?). Health researchers are increasingly interested in chrononutrition because food is a ‘zeitgeber’. That is – aside from another win for German linguistic efficiency – something with the ability to impact your circadian rhythms (aka your internal…

If done incorrectly, emotional sobriety can resemble what’s called “spiritual bypassing”. Basically, this is using “spiritual ideas and practices to sidestep personal emotional ‘unfinished business,’ to shore up a shaky sense of self or belittle basic needs, feelings, and developmental tasks, all in the name of enlightenment,” wrote John Welwood, the psychotherapist who coined the term. This could show up as advice like “all you need is love” or “yoga changed my life; you just need a consistent practice.” “There’s this marketing idea that if you meditate long enough or drink this green juice, you’ll overcome the human condition,” says psychologist Ingrid Clayton. Unfortunately, that’s not the case. You have to “do the emotional work while also having a spiritual experience and support,” says Shari Hampton, a recovery and life…

1 “Make a commitment to yourself to focus on your overall health and wellbeing, as that is connected to your sex life; don’t just see sex as something that happens in bed.” 2 “Prioritise time for self-love and self-pleasure. Even just 10 minutes a day to connect with you; masturbating, taking a bath or massaging yourself.” 3 “Keep educating yourself about sex. It’s a lifelong journey.”…

LAYERS “If you have long hair, just layering it and making it more shaggy gives you a completely different vibe and takes the weight off in a way similar to a major chop,” says Forrey. MONEY PIECE This is a bit of colour applied only around the hairline to brighten up your complexion and make the rest of your hair colour pop without too much upkeep. FRINGE “A fringe is an easy way to totally change the shape, but you can still keep the rest of your hair the same length so it’s not a complete commitment,” says Forrey. BOB This can change the face completely. “A triangular bob elongates the face, while a square bob makes features appear stronger,” says Forrey. “I think of bobs like a contour –…

01 In this hydrating cleanser, coconut oil is boosted with shea butter for additional moisture, while lactic acid lightly exfoliates. Nude By Nature Hydrating Cream Cleanser, $22.95 02 Coconut can improve shine all over, while fig extract boasts omega acids to improve hair health. Bonus: it smells like a tropical holiday, making it perfect to use this summer. Coco & Eve Like A Virgin Masque, $57.90 03 Slide this oil-based body moisturiser all over limbs and body to deeply nourish skin. Especially perfect for the on-the-go type as you don’t need to rub it in. Frank Body Glide ‘n’ Go: Body Oil Stick, $16.95 04 Coconut oil is muddled with lanolin to lock moisture in. Massage a tiny amount into lips and use any leftover product on dry skin such…

There’s a misconception that many people have of Cass Olholm when they first come across her: she’s always been this strong. It’s an easy assumption to make of the rising superstar trainer of Kayla Itsines’ Sweat app (249K Insta followers and counting) and co-founder of training facility The Ground in Cairns, especially when scrolling through her feed. There are photos and videos of Cass moving heavy barbells, kettlebells and dumbbells in a variety of ways (she’s a high-intensity strength trainer with Sweat, after all). There’s Cass doing overhead squats. Cass doing halos. Cass doing thrusters. Oh, and then there’s her insane six-pack (see: evidence across these pages). But if you’d met Cass a few years ago, although she could run (she grew up competing), she had so little strength that…

MABU MABU... is a Torres Strait Islander term that means “help yourself” in Meriam Mir. If you’re yet to start tasting your way around Australia’s Indigenous cuisine, there’s no better place to get going than with Nornie Bero’s food. The First Nations chef grew up on the island of Mer in the Torres Strait, and while her wanderlust took her to Italian and Japanese kitchens in Melbourne and London via Townsville, her home now is Mabu Mabu, a Yarraville cafe renowned for its innovative and delicious Indigenous food. Simple, accessible, colourful and most importantly, tasty, these recipes from Nornie are all about celebrating the best in native flavours and ingredients, and are a perfect way to get more of both into your cooking. Women’s Health acknowledges the Traditional owners of…