Don’t let a little wet weather mess up your workout plan. Try this killer combo instead!
Starting out? 3 x 10 reps
Need a challenge? 5 x 10 reps
Almost pro? 6 x 10 reps
1. Jumping lunge
Great for: Bottom, legs
• Start standing, holding a dumbbell in each hand, then take a big step forward with your left leg and lower into a lunge.
• Jump up to switch your leg position, and land softly with your right leg in front of you.
• Continue to jump and alternate your leg position with each rep.
Great for: Lower back, bottom, thighs
• Push your hips back and bend your legs to take hold of a barbell on the floor.
• Push your heels into the floor and extend your legs and hips.
• Lower and repeat.
3. Side plank with rotation
Great for: Core,sides of stomach, shoulders
• Form a straight line with your body, resting on one forearm. Extend your top arm toward the ceiling.
• Rotate your body to thread your extended arm underneath your body, then return to the start position. Do equal reps on each side.
350g Barilla Whole Grain or Gluten Free penne
½ jar Barilla Basilico Sauce
2 garlic cloves, crushed
½ onion, 1.5cm diced
½ carrot, 1.5cm diced
½ leek, 1.5cm diced
1/3 celeriac, 1.5cm diced
1/3 small pumpkin, 1.5cm diced
2 sprigs of fresh thyme
80g Pecorino Romano cheese,
Extra Virgin Olive oil
Rock salt, for pasta water
Sea salt and pepper, to taste
1. Pre-heat the oven to 180°C.
2. Place all vegetables on an oven tray; add oil, salt
and pepper and roast in the oven for 15 minutes or
3. In a large saucepan, bring plenty of water to the boil. When the water is boiling, add rock salt (7g to a litre of water).
4. Drop the penne into water and stir. Cook according to the instructions
on the pack.
5. When the vegetables are cooked, place them in a large fry pan, add Basilico Sauce and simmer.
6. Drain the pasta a couple of minutes before the suggested time and toss it into the saucepan with ½ cup of cooking water to allow the pasta to finish cooking in the pan.
7. Remove from the heat and serve with fresh thyme and pecorino romano cheese on top.
Night owl? Not anymore. Make the most of your AM with these speedy, stress-busting life hacks
1 COOK SMART
No time to rustle up a healthy lunch before you walk out the door at 8am? Easy: make an extra portion of dinner the night before and your lunch menu is sorted. Anything that reheats well, like a stir-fry, curry or soup, will beat another old sambo.
2 DRY RUN
Washing and styling your locks adds a (boring) hour to your morning routine, right? Consider going low-maintenance (in a non-hobo kind of way). Add dry shampoo to your beauty kit – the bonus is extra volume, minus the grease.
3 GO SLOW TO SPEED UP
Watching an egg boil isn’t always the most efficient way to kick-start your morning. Instead, throw mixed raw nuts and seeds in a bowl with a handful of berries and a helping of natural yoghurt for a slow-release breakfast with tons of benefits.
4 KEEP IT REAL
Hands up if your morning routine involves checking your Facebook feed before you’ve even brushed your teeth. Yep, we’re guilty of it too! Sidestep your smartphone so you don’t get sucked in to commenting on your friends’ announcements and funny memes on social media. Your own morning (and life!) is more important, after all.
5 FACE UP
Slapping the entire David Jones beauty department on your face every morning? Go for multitasking make-up: a BB cream, a cream blush that doubles as a lippy, and a thickening and lengthening mascara. Easy and cost-effective.
Still hitting the snooze button? Get more morning motivation on page 23 of our latest issue, on sale now.
By News and Features Writer Sam
We love a celeb fashion collab here at Team WF, so I was pumped to try out the new Heidi Klum for New Balance range during a mini tramp class. Here’s why I dig the supermodel’s sporty style…
Every pair of tights/tank/crop top in the activewear world boasts breathable fabric with fancy moisture-wicking abilities. But, I could actually feel the aeration! Every bounce, jump, squat I did was met with lovely cool air on my legs, thanks to the clever mesh inserts in the compression tights. While I’ve always been a three-quarter-tights girl, I’m now converted. Full-length all the way!
After a carb-heavy lunch or a few too many cheese and crackers, it’s hard to ignore a case of blossoming belly bloat. Sound familiar? Say hello to the mid-rise waistband – it tucks and sucks your tum in so you can feel good during your workout (and in my case, enjoy busting a move, minus a wobbly belly).
With Heidi Klum at the helm of this range, you know it’s going to have supermodel good looks. I’m a big fan of the jewel tones and metallic accents that make this range look both sleek and street. Which means my post yoga brunch with girlfriends is sorted. My fave piece? The sports bra. Who knew an extra halter strap could make such a (glam) difference? Thank you, Heidi!
To find out more head to newbalance.com.au or head in store to Rebel Sport for the full range.
WF’s News and Features writer Sam Bailey and Editorial Coordinator/PA to the editor Jaymie Hooper get their 80’s gear on for an aerobics sweat sesh
Picture Jane Fonda aerobic moves, a sea of colourful 80s lycra outfits and a group of people rocking out to Madonna tunes in an old dance hall. Welcome to Retrosweat. With all the classic elements of an aerobics class including squats, lunges, grapevines and star jumps, “it’s a whole body workout with 12 tracks of 80s hits in a room full of love and and lycra”, says founder Shannon Dooley.
It burns at least 800 calories, strengthens your heart, improves posture, flexibility, co-ordination and confidence and tones all parts of the body.
As soon as I heard lycra and 80s I was instantly torn by a need to rekindle my dancing years, but also a morbid fear of ‘what am I going to wear?’ as lycra can be your best friend or worst enemy depending on the day (trust me I know).
Once I overcame my lycra laden barriers, my fluoro confidence was up and I was ready to hit the hall. As a keen group exercise go-er since way back, the combo of aerobics, dancing and dress ups sounded like the best fun I was going to have all week. And it was!
Greeted by Shannon in a high cut, custom made leotard get up (complete with a mullet wig) I knew we were going to channel the 80s like no tomorrow. And boy was it fabulous! There was low lunging, squatting, pelvis thrusting and some serious pouting, which of course ensued with tons of laughter (a core workout right there!)
In one hour I could feel my abs, calves, quads and tuckshop lady arms aching (score!) and I knew it was full proof.
Overall, the class was a scream, we sweated loads and I will admit to begging for just one more track even after our time was up.”
Shiny tights? Leg warmers? Ponytails? Just wait here while I prance around the office like Olivia Newton-John and sing ‘Let’s get physical’ all day.
As soon as I heard about this workout I forgot all about the high intensity part and just wanted to get down to some Prince. Lucky for me, Shannon soon reminded us that freestyle aerobics is not just about crimping your hair – it’s a serious body blast that’ll give you smokin’ legs and amazing abs if the Retrosweat girls are anything to go by.
Between pelvic thrusts (which I’m awful at), deep squats and chassés (which I’m awful at doing and pronouncing) I was definitely put through my paces. By the end of the first song in our 80s dance soundtrack my legs were burning and my cheeks were giving an Oscar-worthy impression of my scarlet leggings – but damn was I having fun.
After Shannon threw in a pineapple (yes, a pineapple) to keep my coordination busy and my arms flexed, I had no doubt in my mind that I’d be back – maybe sporting a lycra leotard, too.
Retrosweat is Sydney based and runs on Tuesday and Thursday nights at the Redfern PCYC, $15 a class. The class is open to all ages and beginners. See retrosweat.com.au for details.
Not in Sydney? Pick up a Jane Fonda dvd and work it in the lounge room like your mum used to!
Deputy Ed Samera Kamaleddine puts her cooking skills to the test
I LOVE cooking. Especially when all the ingredients for a week of dinners are delivered to my door on a Sunday morning and come packed with easy-as recipe cards. Sure, it sounds like I’m taking the cheat’s way out, but I’m a super busy lady (who isn’t!?). Plus, when all the ingredients are locally-sourced, free-range and ethically farmed the feel-good factor is too good to knock back. I’m talking about My Food Bag – the weekly subscription service that’ll have you plating up nutritionally-balanced seasonal dishes like a pro (watch out Instagram!). The best way to give you a virtual taste of what My Food Bag looks like? The below recipe – my fave from the Gourmet bag. Bon appetit!
Salmon with salsa verde, fondant potatoes and watercress apple salad
400g potatoes, scrubbed, sliced into 1-2cm-thick rounds
1 cup chicken stock
1 tablespoon butter
300g fresh salmon fillets
3 tablespoons salsa verde
½ Granny Smith apple
Juice of ½ lemon
½ fennel bulb
1 ½ tablespoons crème fraiche
½ teaspoon Dijon mustard
1 ½ tablespoons orange juice
2 handfuls watercress leaves (leaves picked from stems)
Suggested wine match
Sauvignon Blanc, mineral laden style with typical core of citrus and passionfruit
Preheat oven to 220 degrees.
1. Arrange potatoes in a single layer in a small oven try or baking dish so that they fit snuggly. Pour over chicken stock, season with salt and dot with butter. Bake, uncovered, for 30-35 minutes or until potatoes are golden and almost all of the stock has been absorbed.
2. While the potatoes are cooking, make the salad. Slice about 5mm off the bottom end of the apple (this will help it to sit flat when slicing). Thinly slice the apple, then cut into thin matchsticks. Place in a bowl and squeeze over lemon juice to prevent browning. Trim and finely slice fennel. Mix crème fraiche, Dijon mustard and orange juice together and set aside.
2. About 10 minutes before the potatoes have finished cooking, cook the salmon. Season both sides of salmon with salt. Heat a drizzle of olive oil in a large fry pan on medium to high heat. Pan-try salmon, skin-side down, for 4-5 minutes or until skin is nice and crispy, then flip over and continue to cook for 1-2 minutes more until salmon is just cooked through (salmon is best cooked to medium-rare).
4. Gently toss apple, fennel and watercress together.
To serve: Place some fondant potatoes and a piece of salmon on each plate. Spoon some salsa verde over the salmon. Serve with apple and watercress on the side and dress with creamy dressing.
Ready in: 35-40min
Prep time: 15min
Cook time: 30-35min
Want to get on board the My Food Bag delivery service? It currently operates in Sydney and has three bags to choose from – Gourmet ($149), Family ($179) and Classic ($199). Head to myfoodbag.com.au to find out more.
Ed Coordinator Jaymie found out that she’s kinda scared of heights
One day you’re climbing trees with your besties, conquering the steep incline of the living room couch or hurling yourself up onto the kitchen bench and declaring the land yours – then all of a sudden you’re not seven-years-old anymore so it’s really uncool of you to start clawing your way up a street lamp in the middle of the day. For all of us adults who still want to reach new heights without hitting up trees in the local park (or if you want to look totally badass by scaling up walls like Scarlett Johansson in The Avengers), there’s indoor rock climbing.
To live out our action-hero dreams (and to get, you know, fit) Deputy Ed Samera and I decided to check out the rock climbing scene at Sydney’s Virgin Active Gym. Once we arrived, put on our climbing shoes and got into our highly fashionable harnesses, we listened as our instructor walked us through the basics. It all sounded simple enough: propel with your legs, lift with your arms, let go of the rocks when you want to come down and don’t push off the wall unless you want to spin around in the air for the next 30 minutes.
Like most of our fitness ventures, though, it wasn’t as easy as it looks. Sure, as I perched my foot on a rock hold and lifted myself up to reach the next one I felt like a modern day Spider-Woman, but when faced with the decision of where my foot would go next and which rock my hand should go for, it all got a little confusing. The higher I climbed, I’ll admit, the more panicked I got. I’d thought I could scale the wall like a pro, but soon I couldn’t concentrate on making the right choices, so I let go and started to descend (very slowly) towards the ground. If I was worried about the harness snapping and leaving me with a broken leg, I quickly learned not to worry as it hugged my thighs tighter than my skinny jeans ever have.
After a pep talk from our instructor (who couldn’t believe I was actually going to stop climbing at the half way point), I decided to give it one more shot. I set my sights on the top (okay, the spot close to the top) and I replayed the advice our guide had offered:
• Look at the wall and figure out a plan before you climb
• Keep your hips closer to the wall to keep your balance in check
• Don’t look down. (Yeah, right!)
• The more confident you act, the higher you’ll get
The second time round I didn’t quite make it to the end – but I got a helluva lot higher than I did the first time, and I was damn proud of myself. Then I was sore for two days since rock climbing works your entire body. Shoulders, arms, legs, core and butt – climbing tests them all. And your brain, too, since your decision making and problem solving skills are put under pressure. Not to mention it left me slightly puffed, so it provided a mild cardiovascular workout, too!
The final verdict?
I’m now Catwoman. No, but really, this muscle-toning, brain-busting workout is definitely one to try.
In need of an adrenalin rush? Head to page 68 of our August issue for some action-packed indoor sports to keep you happy this winter.
Strap in for a heart-pumping session, says subeditor Penny
A little bit of tailoring goes a long way when it comes to fitness. And no, I don’t mean having your leggings hemmed or your singlets taken in! I’m talking about a workout that’s designed to suit your personal needs and goals – and that’s exactly what the Women’s Fitness team were lucky enough to try on for size.
We headed to Fitness First’s fancy club The Zone in Sydney’s CBD (now celebrating its first birthday) to roadtest a dynamic movement workout made just for us. As our trainer, fitness manager Gabby Crocker explained, the session was geared to give us a high-energy, full-body challenge that we could easily adjust to suit our fitness ability as we became familiar with the moves and equipment.
We were using the TRX – also known as that weird playground structure with straps you might have spotted in your gym. Really, TRX stands for Total Resistance eXercise and it’s a pretty clever tool that allows you to use your body weight for a tough, high-intensity workout. It may look simple – how hard can it be to jump around holding onto some straps? – but even the warm-up had us puffing!
In fact, our 30-minute workout really put us through our paces. It was a simple circuit – just three rounds alternating between two exercises each round – but it was HARD! The TRX straps ramped up each move, challenging extra muscle groups so we really worked up a sweat. Think squats teamed with a jump to recruit more lower-body power, and shoulder presses on an angle to fire your core up, too. In between moves on the TRX, Gabby had us planking, lunging and slogging it out with sets of touch-and-go burpees.
Best of all, in just half an hour we felt like we’d had a seriously good workout. Fast, effective fitness? Suits us!
Want to give the Women’s Fitness workout a go? Here’s what we did on the TRX:
Round one: Front squats on the TRX + alternating side planks on the floor (40secs on/20secs off x 3)
Round two: Underhand row on the TRX + transverse lunges on the floor (40secs on/20secs off x 3)
Round three: Cross-body lunges (ice-skaters) on the TRX + touch-and-go burpees on the floor (40secs on/20secs off x 3)
Don’t forget to start with a dynamic warm-up and finish with a gentle cool-down!
To find out if TRX or dynamic movement training is your perfect workout fit, find a Fitness First club near you at fitnessfirst.com.au
Registration for Ocsober (that’s 31 days of saying ‘no’ to alcohol to support Life Education) has officially kicked off! Get motivated with these tips from the campaign’s ambassadors
Cameron Byrnes, celebrity trainer
“Keep busy. This is the most important way to get through Ocsober. By planning ahead for things to do – like going to the gym or getting a group together to do activities – it’s much easier to stay on track and not make silly mistakes.”
Lola Berry, nutritionist
“Try doing it with mates so you can keep each other inspired. Start to really listen to your body; you’ll be feeling on top of the world in a flash, the body responds so fast to cutting out the booze. Knowing that in the big picture it’s simply one month of your life, you can totally do this! Most importantly enjoy the journey.”
Steve “Commando” Willis, fitness coach
“A habit needs to be replaced with a habit and since it’s all happening in October what better way to start reinforcing that habit of health and fitness! Tidy up your diet and start getting some consistent exercise in, you will feel a million bucks for it!”
Dan Churchill, The Healthy Cook
“One thing I will always say is definitely do not exclude yourself. If you decide to stay home because you don’t think you will be able to say no when out then in my opinion this will only make things worse. You’ll become bored and may revert to having a glass of wine your own to pass the time. One great option is to combine the idea of going alcohol-free with a health kick in the lead up to summer. By focusing on your health, exercising and eating right it will give you another motivation to stay off the booze. Perfect timing for the beach.”
Want to get involved? Head to ocsober.com.au
Try these delish sweet treats by Bondi Harvest with ingredients by Naked Foods
1 ½ tablespoons of honey
2 tablespoons almond meal
Water from 1 fresh young coconut
2 tablespoons cacao/ cocoa powder
Peanut butter (homemade is best)
1. Grease a mini muffin pan
2. Combine coconut butter, honey, almond and coconut and process until combined
3. Spoon a teaspoon of mixture into the prepared pan holes
4. Put remaining mixture back into the food processor and add cacao/cocoa powder
5. Spoon a teaspoon of coconut mixture into the pan holes
6. Spoon half a teaspoon of peanut butter over each chocolate layer
7. Sprinkle over chia seeds and place in the fridge for 20-30 minutes until set
Need a helping hand in the kitchen? Watch this vid for a step-by-step.
Did you know that learning is one of the best things you can do for your brain? It sparks new neural pathways, makes you more creative and can even motivate you to work out more often. The best bit is, learning anything will give you a boost! Here are four fun courses to get your grey matter firing.
Want to clean up your diet but don’t know where to start? Enrol in a raw food cooking class. It’s less about oven temperatures and perfect crumb, and more about how to whizz up the tastiest green smoothie and make raw, healthy meals an everyday habit. therawfoodkitchen.com.au
If you find yourself breaking into an epic air guitar solo whenever a Queen song comes on the radio, head to this online school to learn the art of strumming a guitar for real. In this comprehensive (free!) course, you’ll learn everything from how to buy your instrument to reading chords and improvising. justinguitar.com
Fancy a career in fashion? Try this styling course on for size. You’ll learn the basics of styling for magazines, the catwalk and TV, practising on a real ‘client’ along the way. Yep, your Instagram selfies are about to go next level! fashionstyling.com.au
Wild food foraging
You’ll be equipped to fend for yourself in the event of a zombie apocalypse thanks to this food foraging workshop. Adam Grubb and Annie Raser-Rowland will take you on a guided walk through Brunswick East in Melbourne where you’ll identify weeds you can harvest and cook at home. The best bit? These greens are absolutely packed with nutrition! You’ll never look at a dandelion the same way. eatthatweed.com
For more cool courses and to find out how learning will make you smarter and happier, pick up the August issue of Women’s Fitness magazine, on sale now.
Ed Coordinator Jaymie put on her heels and tried to get rid of her two left feet
If you ask me to go for an epic trek up the side of a mountain, I’ll grab my hiking boots and get going. Ask me to go rock climbing, ride a motorbike, water ski or try aerial yoga – chances are I’ll say yes before thinking twice. Ask me to go along to a dance class and I’ll start sweating on the spot and chanting “I’m going to fall over, I’m so going to fall over” until the D-word is never mentioned again. Luckily, though (depending on whose side you’re on), the WF girls are keen to cure me of my aversion to coordinated movements and hip thrusting – which is why I find myself heading to a beginner’s salsa class on my lunch break today.
Before our session starts, we change into appropriate salsa attire. Read: swishy skirts, tight tops and no, not faithful sneakers, but heels. (It’s like these girls are trying to get me killed.) After we change we head into the studio and come face to face with the infamous wall of mirrors and meet our instructor, Australian solo salsa champ Pascale Dernocour from Salsa Suave. She tells us that there are eight beats when it comes to salsa, and before I know it, Pascale’s counting us in for our first few steps. It seems kind of easy – one foot forward, one foot back – but then a side step is thrown in, followed by a half twist and I start to worry. Once Pascale thinks we’ve mastered the basics (wait, I need more time!), she turns the music on and we show her what we’ve learnt. The moves seem to come more naturally with the beats playing, and I finally crack a smile. It doesn’t take long for me to lose count and start side-stepping in the wrong direction, but hey, I’m going alright. I’m still standing.
Things take a turn when Pascale thinks we’re ready to throw in some arm movements along with our footwork and soon we’re flicking our wrists, extending our arms, shimmying our shoulders and rolling (in my case awkwardly jerking) our hips. My heart rate is up, my motor skills are working overtime and I’ve got a deeper appreciation for anyone who can do a triple spin in heels.
Towards the end of class, Pascale helps us channel our inner Beyoncé and shows us how to do a body roll. She turns the music down, because this is serious business, and tells us to “Thrust the chest forward, turn the hips back and then roll your booty up”. Once we’ve practised shaking our butts and circling our hips, the salsa tunes come back on and I do my best to make Queen Bey proud.
Even though I didn’t walk out of class as the next incarnation of Rihanna, I certainly felt like my muscles and coordination had been challenged. And you know what? It wasn’t as scary as I thought. Who knows, maybe I’ll give salsa lessons a permanent spot on my weekly calendar from now on.
Feel like getting your salsa on but can’t make it to class? Spend the weekend with these feel-good flicks and do your best to mimic their smokin’ moves instead.