Slide Left Slide Right
Slide Image
Slide Image
Slide Image
Slide Image
Slide Image
Slide Image

Well, hello there

Author photo
Welcome to the new-look Women’s Fitness website! Why not stay a while and have a look around? You’ll find tips and advice on fitness, food, beauty, travel, fashion and much, much more. And if you like it, feel free to make this a regular hangout. We’d love to see your pretty face again, soon.

body love

Recipe: Paleo pizza

Want a healthy at-home pizza? We went along to a pizza masterclass with Pete Evans and this is one of the recipes he dished up for us using the new Breville Crispy Crust pizza oven.

Meatza (paleo meat crust pizza)

Ingredients – base
200g organic grass fed beef mince
200g organic pasture-raised pork mince
1 organic free-range egg yolk
¼ brown onion, finely diced
1 garlic clove, crushed
1 tbs flat leaf parsley, finely chopped
½ tsp dried oregano
¾ tsp sea salt
¼ tsp freshly cracked pepper

Ingredients – topping
80ml pizza sauce (see recipe below)
8 Kalamata olives, pitted
60g macadamia cheese (see recipe below)
8 cherry tomatoes, halved
6 basil leaves, roughly chopped

1. Preheat pizza oven on PREHEAT setting for 15 minutes.
2. To make the base, combine all the base ingredients in a bowl. Season with salt and freshly cracked pepper and knead together until well combined.
3. Select CLASSIC crust setting.
4. Grease a 30cm (12 inch) pizza pan with oil and line with baking paper.
5. Place the beef mixture onto the pizza pan and using your hands, flatten the meat as thinly as possible to completely cover the pan to form an even base.
6. Transfer the base to the pizza oven and bake for 6-8 minutes or until the meat is cooked through. Drain any excess liquid from the pan after cooking.
7. Select THIN crust setting.
8. Spread the pizza sauce evenly over the base. Add the olives, cherry tomatoes, macadamia cheese and season with salt and freshly cracked pepper.
9. Transfer the pizza back to the oven and cook for a further 5-10 minutes or until lightly brown.
10. Carefully transfer the pizza to a chopping board or plate, cut into wedges, scatter with fresh basil leaves. Serve immediately.
How to make: macadamia cheese
Soak 155g macadamia nuts in 750ml of water for an least one hour (up to four hours). Drain and rinse well. Place in a food processor; add 3 teaspoons lemon juice, ½ teaspoon Himalayan salt or sea salt and a pinch of freshly ground black pepper. Pulse for one minute to combine. Add 60ml of water and continue to process until smooth. Can be stored in the fridge for 5-7 days.

How to make: pizza sauce
Put 420g can diced tomatoes, 2 black peppercorns, pinch of salt and pinch of dried oregano into a blender. Blend until smooth.

About the Breville Crispy Crust pizza oven:
Replicating the cooking environment of a brick oven, this baby delivers freshly baked pizzas in as quick as five minutes. Bonus: the viewing window lets you keep a watchful eye on your pizza without opening the lid and losing heat. Smart! RRP$169.95, breville.com.au.


May 2014 banner

Recipe: Paleo pizza
Want a healthy at-home pizza? We went along to a pizza masterclass with Pete Evans and this is one of the recipes he dished up for us using the new Breville Crispy Crust pizza oven.Meatza (paleo meat crust pizza)Ingredients – base200g organic grass fed beef mince200g organic pasture-raised pork mince1 organic free-range egg yolk¼ brown onion, finely diced1 garlic clove, crushed1 tbs flat leaf parsley, finely chopped½ tsp dried oregano¾ tsp sea salt¼ tsp freshly cracked pepperIngredients – topping80ml pizza sauce (see recipe below)8 Kalamata olives, pitted60g macadamia cheese (see recipe below)8 cherry tomatoes, halved6 basil leaves, roughly chopped1. Preheat pizza oven on PREHEAT setting for 15 minutes. 2. To make the base, combine all the base ingredients in a bowl. Season with salt and freshly cracked pepper and knead together until well combined. 3. Select CLASSIC crust setting. 4. Grease a 30cm (12 inch) pizza pan with oil and line with baking paper. 5. Place the beef mixture onto the pizza pan and using your hands, flatten the meat as thinly as possible to completely cover the pan to form an even base. 6. Transfer the base to the pizza oven and bake for 6-8 minutes or until the meat is cooked through. Drain any excess liquid from the pan after cooking. 7. Select THIN crust setting.8. Spread the pizza sauce evenly over the base. Add the olives, cherry tomatoes, macadamia cheese and season with salt and freshly cracked pepper. 9. Transfer the pizza back to the oven and cook for a further 5-10 minutes or until lightly brown. 10. Carefully transfer the pizza to a chopping board or plate, cut into wedges, scatter with fresh basil leaves. Serve immediately. How to make: macadamia cheeseSoak 155g macadamia nuts in 750ml of water for an least one hour (up to four hours). Drain and rinse well. Place in a food processor; add 3 teaspoons lemon juice, ½ teaspoon Himalayan salt or sea salt and a pinch of freshly ground black pepper. Pulse for one minute to combine. Add 60ml of water and continue to process until smooth. Can be stored in the fridge for 5-7 days.How to make: pizza saucePut 420g can diced tomatoes, 2 black peppercorns, pinch of salt and pinch of dried oregano into a blender. Blend until smooth.

About the Breville Crispy Crust pizza oven:Replicating the cooking environment of a brick oven, this baby delivers freshly baked pizzas in as quick as five minutes. Bonus: the viewing window lets you keep a watchful eye on your pizza without opening the lid and losing heat. Smart! RRP$169.95, breville.com.au.

Easter power move: The ab blaster

Eaten a few too many chocolate eggs over the weekend? Burn them up and firm your core with this with this easy tummy sculpter

You’ll need: An exercise mat

Great for: Stomach, core muscles.

Why it works
This exercise targets both your upper and lower abdominals for all-over ab sculpting. Plus, the rest time is minimal, so you get the most out of your workout time.

How to master it

  • Sit with your legs bent, back straight and your hands on the floor by your sides.
  • Lift your feet off the floor, then extend your legs and lean back slightly.
  • Reverse the movement, bringing your upper body forward and your knees in towards your chest.
  • Repeat this for the allotted time, then perform a bicycle movement with your legs, lifting knees to opposing elbows, for the same amount of time. 
  • Reverse the bicycling movement to complete the set. Repeat.


For best results, do it: At least three times a week.

Want to make it harder?
Increase the duration of each set, or slow down the moves to boost intensity.
 
Remember to: Avoid hunching over and stop doing the exercise if you feel any discomfort in your lower back.

Easter power move: The ab blaster
Eaten a few too many chocolate eggs over the weekend? Burn them up and firm your core with this with this easy tummy sculpterYou’ll need: An exercise matGreat for: Stomach, core muscles.Why it worksThis exercise targets both your upper and lower abdominals for all-over ab sculpting. Plus, the rest time is minimal, so you get the most out of your workout time.How to master it

Sit with your legs bent, back straight and your hands on the floor by your sides.
Lift your feet off the floor, then extend your legs and lean back slightly.
Reverse the movement, bringing your upper body forward and your knees in towards your chest.
Repeat this for the allotted time, then perform a bicycle movement with your legs, lifting knees to opposing elbows, for the same amount of time. 
Reverse the bicycling movement to complete the set. Repeat.
For best results, do it: At least three times a week.Want to make it harder?Increase the duration of each set, or slow down the moves to boost intensity. Remember to: Avoid hunching over and stop doing the exercise if you feel any discomfort in your lower back.

Hot Cross Blueberry Muffins

Simple to make, these hot cross muffins are fluffy and delicious, making them the perfect healthy Easter treat. 

Chocolate Crosses

1 tablespoon raw cacao or organic cocoa
1 tablespoon white spelt flour
1/4 teaspoon vanilla powder
1 dessertspoon coconut sugar
3 tablespoons non-dairy milk of choice
1 tablespoon cold pressed macadamia or olive oil

Mix together all ingredients until smooth. Set aside.

Blueberry muffins

60g cacao butter, finely chopped
¼ cup macadamia or cold-pressed olive oil
¾-1 cup coconut sugar
1 cup organic non-dairy milk of your choice
1/2 teaspoon vanilla powder
1/2 cup fine rice bran
2 cups white spelt flour
2 1/2 teaspoons aluminum-free baking powder
1½ cups fresh blueberries
Extra olive oil, for greasing

1. Preheat oven to 180°C and line a muffin tray with some pretty cupcake liners and grease lightly with oil.

2. Melt cacao butter in a large bowl over another bowl of boiling water.

3. Once liquefied remove from heat and add oil, sugar - more or less depending on how sweet you wish them to be - milk, and vanilla, combining well with a large whisk.

4. Add flours, baking powder and whisk again.

5. Lastly, stir in the blueberries then spoon into lined muffin cups.

6.Taking small amounts of Chocolate cross mixture at a time, create chocolate crosses on tops of muffin mixture. Bake for 25-30 minutes. Serve warm or cold.

Makes 12 medium-sized muffins.   

For more healthy dessert recipes check out the Model Chocolate cook book or click here.

Hot Cross Blueberry Muffins
Simple to make, these hot cross muffins are fluffy and delicious, making them the perfect healthy Easter treat. 
Chocolate Crosses
1 tablespoon raw cacao or organic cocoa1 tablespoon white spelt flour1/4 teaspoon vanilla powder1 dessertspoon coconut sugar3 tablespoons non-dairy milk of choice1 tablespoon cold pressed macadamia or olive oil
Mix together all ingredients until smooth. Set aside.
Blueberry muffins
60g cacao butter, finely chopped ¼ cup macadamia or cold-pressed olive oil¾-1 cup coconut sugar1 cup organic non-dairy milk of your choice 1/2 teaspoon vanilla powder 1/2 cup fine rice bran2 cups white spelt flour2 1/2 teaspoons aluminum-free baking powder 1½ cups fresh blueberries Extra olive oil, for greasing
1. Preheat oven to 180°C and line a muffin tray with some pretty cupcake liners and grease lightly with oil.
2. Melt cacao butter in a large bowl over another bowl of boiling water.
3. Once liquefied remove from heat and add oil, sugar - more or less depending on how sweet you wish them to be - milk, and vanilla, combining well with a large whisk.
4. Add flours, baking powder and whisk again.
5. Lastly, stir in the blueberries then spoon into lined muffin cups.
6.Taking small amounts of Chocolate cross mixture at a time, create chocolate crosses on tops of muffin mixture. Bake for 25-30 minutes. Serve warm or cold.
Makes 12 medium-sized muffins.   For more healthy dessert recipes check out the Model Chocolate cook book or click here.

7 reasons to dream big

Got a huge fitness goal? WF’s Lizza Gebilagin wants you to dream big and go after it.

There are some things in life you can’t change, so there’s no point wasting energy wishing it was different. Like I’ve come to accept that I’ll never be able to fill a B-cup (and I ain’t dropping coin on no silicon) or reach the floor from my desk chair without a foot rest (I think I stopped growing in Year 6, which also explains the lack of cleavage). But I do believe everything else is malleable. Especially when it comes to the things that we’ve told ourselves we can’t do.

The little voice in your head

Lately, I’ve been taking on that fearful little voice and doing the opposite of whatever it says. If something scares me, I feel the emotion and just do it anyway. And if it really, really freaks me out, then I know I definitely need to do it. After going sky diving, trying acting classes, and telling a guy I really liked him through a national magazine (a bit extreme, I know), I’ve discovered that everything that holds us back is way bigger in our minds than it turns out to be in real life. Every. Single. Time. And once you get over these fears, your whole world opens up in ways you didn’t even know were possible. (On a side note,  I also learnt that professing your love in a magazine article doesn’t work if the guy doesn’t read it. Oops.)

What do you want to do?

So, if there’s something that you’ve been wanting to do for ages, whether it’s going on a cycling trek in Cambodia to raise money for girls needing an education or even training for your first 5km fun run, go for it! Dream big! You’ll have the whole Women’s Fitness community to support you. As for my big dream, I’m training for my first mixed martial arts fight on August 9! I’m the most scared I’ve ever been, and I regularly leave training with shin bruises (evidence below), but I’m doing it anyway!

Over the next few months, we’ll be posting articles to help you achieve your big dream. So declare what you’re doing and keep us updated on Instagram, Facebook and Twitter by using the hashtag #WFdreambig.

Need more incentive to get going? Here are the coolest reasons to dream big that I’ve discovered so far:

1. Little things don’t stress you as much.

2. You meet new inspiring people (and lots of fit men if you happen to do MMA like me).

3. Failing doesn’t seem like such a big deal anymore. You realise the more you fail, the more you learn, and the closer you get to your goal.

4. Having a big enough goal helps you to stay disciplined. When my alarm goes off at 5.55am and I feel like staying in bed, I just think, do I really want someone to kick my ass in the fight? The answer is no, and I get up to go training.

5. The benefits start to flow into other areas of your life. It’s like what my Bikram yoga teacher used to say, “You start practising yoga for flexibility and you end up leaving your bad relationship.” That kind of deep stuff.

6. It’ll make you happy! More exercise = happier you.

7. You discover you can actually do anything. This one’s my favourite. Hope you learn it, too.

Read more about Lizza’s upcoming MMA fight on page 64 of the May issue of Women’s Fitness.

May 2014 banner

7 reasons to dream big
Got a huge fitness goal? WF’s Lizza Gebilagin wants you to dream big and go after it.
There are some things in life you can’t change, so there’s no point wasting energy wishing it was different. Like I’ve come to accept that I’ll never be able to fill a B-cup (and I ain’t dropping coin on no silicon) or reach the floor from my desk chair without a foot rest (I think I stopped growing in Year 6, which also explains the lack of cleavage). But I do believe everything else is malleable. Especially when it comes to the things that we’ve told ourselves we can’t do.

The little voice in your head
Lately, I’ve been taking on that fearful little voice and doing the opposite of whatever it says. If something scares me, I feel the emotion and just do it anyway. And if it really, really freaks me out, then I know I definitely need to do it. After going sky diving, trying acting classes, and telling a guy I really liked him through a national magazine (a bit extreme, I know), I’ve discovered that everything that holds us back is way bigger in our minds than it turns out to be in real life. Every. Single. Time. And once you get over these fears, your whole world opens up in ways you didn’t even know were possible. (On a side note,  I also learnt that professing your love in a magazine article doesn’t work if the guy doesn’t read it. Oops.)
What do you want to do?
So, if there’s something that you’ve been wanting to do for ages, whether it’s going on a cycling trek in Cambodia to raise money for girls needing an education or even training for your first 5km fun run, go for it! Dream big! You’ll have the whole Women’s Fitness community to support you. As for my big dream, I’m training for my first mixed martial arts fight on August 9! I’m the most scared I’ve ever been, and I regularly leave training with shin bruises (evidence below), but I’m doing it anyway!

Over the next few months, we’ll be posting articles to help you achieve your big dream. So declare what you’re doing and keep us updated on Instagram, Facebook and Twitter by using the hashtag #WFdreambig.
Need more incentive to get going? Here are the coolest reasons to dream big that I’ve discovered so far:
1. Little things don’t stress you as much.
2. You meet new inspiring people (and lots of fit men if you happen to do MMA like me).
3. Failing doesn’t seem like such a big deal anymore. You realise the more you fail, the more you learn, and the closer you get to your goal.
4. Having a big enough goal helps you to stay disciplined. When my alarm goes off at 5.55am and I feel like staying in bed, I just think, do I really want someone to kick my ass in the fight? The answer is no, and I get up to go training.

5. The benefits start to flow into other areas of your life. It’s like what my Bikram yoga teacher used to say, “You start practising yoga for flexibility and you end up leaving your bad relationship.” That kind of deep stuff.
6. It’ll make you happy! More exercise = happier you.
7. You discover you can actually do anything. This one’s my favourite. Hope you learn it, too.
Read more about Lizza’s upcoming MMA fight on page 64 of the May issue of Women’s Fitness.

Cycle into fitness

Want to get clued up on cycling? Here’s a few tricks to get you there.

1. Crash course in safety
WF GP Claudia Lee (who has seen what a bike fall can do…) gives us her best tips on collusion prevention 101.
Bike maintenance: “Prevention starts with an annual bike check-up of tyres, chains and brakes to keep your bicycle in decent mechanical condition.”
Road etiquette: “Cycling courteously and anticipating the errors of other drivers and cyclists is key. Specific riding strategies include riding a metre from parked cars, making hand gestures and (if possible) eye contact with drivers when turning across lanes, and never wearing headphones.”
Gear up: “Always wear a helmet and visible cycling gear with reflective patches, and attach lights to your bike for better visibility at night and during poor weather conditions.”

2. Learn the lingo
The only way to be truly in with the cool cycling crowd is to get the lingo down pat. Add these every day bike words to your vocab.
Bacon: Sadly this is not the diet of a serious bike rider. It refers to the cuts, scabs or abrasions you get from falling off your bike i.e. “Man, this is some serious bacon on my leg.”
Basket case: Not a nut job, but someone who blings their bike out with a straw basket and uses it to carry things i.e. “Check out that basket case carrying her groceries.”
Beef it: Even the vegos can experience this one. ‘Beefing it’ is when your bike veers and you crash i.e. “Check out my graze, totally beefed it earlier.”
Bonk: Sounds naughty, but it’s a purely innocent biking term to describe a state of utter exhaustion from lack of food or water i.e. “I’m feeling bonked after that ride.”
Gutter Bunny: We’re not talking fluffy bunnies on the road. A gutter bunny refers to someone who commutes to work on their bike i.e. “Jane must be so fit being a gutter bunny.”
LBS: Not to be confused with LBD, this is biker speak for ‘local bike shop’. While you’re there you’ll talk to the BSG (bike store guy) i.e. “I’m just heading down to the LBS to speak to the BSG about new tyres.”

3. Avoid a wrist-jury
According to Dr Lee, the two most common cycling-induced wrist injuries are ulnar neuropath and carpal tunnel syndrome. “Both present as pain and numbness of the fingers and wrists, and are caused by prolonged pressure on the handlebars,” she explains.
Prevent it: “Essentially, cyclists should ride with their elbows slightly bent (never with arms locked or straight), as the elbows will act as shock absorbers and prevent injury to the wrists when they hit bumps in the road. Changing hand positions will help reduce the numbness, but can also be prevented by making sure the wrists don’t drop below the handlebars, and alternating the pressure on the handlebars from the inside to the outsides of the palms. In addition, padded gloves and stretching the hands and wrists before riding will help.”

Get more bike know-how by checking out the cycling special in the current issue of Women’s Fitness.

May 2014 banner

Cycle into fitness
Want to get clued up on cycling? Here’s a few tricks to get you there.1. Crash course in safetyWF GP Claudia Lee (who has seen what a bike fall can do…) gives us her best tips on collusion prevention 101.Bike maintenance: “Prevention starts with an annual bike check-up of tyres, chains and brakes to keep your bicycle in decent mechanical condition.”Road etiquette: “Cycling courteously and anticipating the errors of other drivers and cyclists is key. Specific riding strategies include riding a metre from parked cars, making hand gestures and (if possible) eye contact with drivers when turning across lanes, and never wearing headphones.”Gear up: “Always wear a helmet and visible cycling gear with reflective patches, and attach lights to your bike for better visibility at night and during poor weather conditions.”2. Learn the lingoThe only way to be truly in with the cool cycling crowd is to get the lingo down pat. Add these every day bike words to your vocab.Bacon: Sadly this is not the diet of a serious bike rider. It refers to the cuts, scabs or abrasions you get from falling off your bike i.e. “Man, this is some serious bacon on my leg.”Basket case: Not a nut job, but someone who blings their bike out with a straw basket and uses it to carry things i.e. “Check out that basket case carrying her groceries.”Beef it: Even the vegos can experience this one. ‘Beefing it’ is when your bike veers and you crash i.e. “Check out my graze, totally beefed it earlier.”Bonk: Sounds naughty, but it’s a purely innocent biking term to describe a state of utter exhaustion from lack of food or water i.e. “I’m feeling bonked after that ride.”Gutter Bunny: We’re not talking fluffy bunnies on the road. A gutter bunny refers to someone who commutes to work on their bike i.e. “Jane must be so fit being a gutter bunny.”LBS: Not to be confused with LBD, this is biker speak for ‘local bike shop’. While you’re there you’ll talk to the BSG (bike store guy) i.e. “I’m just heading down to the LBS to speak to the BSG about new tyres.” 3. Avoid a wrist-juryAccording to Dr Lee, the two most common cycling-induced wrist injuries are ulnar neuropath and carpal tunnel syndrome. “Both present as pain and numbness of the fingers and wrists, and are caused by prolonged pressure on the handlebars,” she explains. Prevent it: “Essentially, cyclists should ride with their elbows slightly bent (never with arms locked or straight), as the elbows will act as shock absorbers and prevent injury to the wrists when they hit bumps in the road. Changing hand positions will help reduce the numbness, but can also be prevented by making sure the wrists don’t drop below the handlebars, and alternating the pressure on the handlebars from the inside to the outsides of the palms. In addition, padded gloves and stretching the hands and wrists before riding will help.”
Get more bike know-how by checking out the cycling special in the current issue of Women’s Fitness.

Get raw

To celebrate THE RIFT Bowral hosting Southern Highlands’ first Raw Food and Detox Super Health Retreat, raw food master chef Ben Flowerday dishes up this recipe for you to try

Raw avocado and cacao mousse
1 tbs cacao butter or 2 tbs coconut oil
2 avocados
2 tbs water (you may need more or less added until you get a good consistency)
3 tbs raw cacao powder
4 soaked dates
1/2 vanilla bean
pinch of salt

1. Melt the coconut oil/cacao butter in a heatproof bowl set over a pan of hot water.
2. Place the avocado, water, and soaked dates into a blender and whiz until very smooth, adding another teaspoon of water if necessary.
3. Add the cacao powder, vanilla and salt and whiz again, and then add the coconut oil/cacao butter and whiz until completely smooth. Taste and add more dates or cacao.
4. Try to chill in the refrigerator for at least 1 hour. This will allow the butter/oil to set and the flavours to come together.

About the retreat:
THE RIFT Bowral’s Raw Food and Detox Super Health Retreat is running from Saturday May 24 to Saturday May 31, 2014. The 7-night luxury retreat will include accommodation in the old-world Coach House, culinary organic raw food (Ben will be doing raw food prep classes), coffee colema sessions, daily chi gung exercises, a naturopathic consult, massages, lectures on detox, gift bag… plus heaps more. Prices start at $2500. Visit therift.com.au.

For more of Ben’s delish raw recipes, head to lovemeraw.com

Get raw
To celebrate THE RIFT Bowral hosting Southern Highlands’ first Raw Food and Detox Super Health Retreat, raw food master chef Ben Flowerday dishes up this recipe for you to tryRaw avocado and cacao mousse1 tbs cacao butter or 2 tbs coconut oil2 avocados 2 tbs water (you may need more or less added until you get a good consistency)3 tbs raw cacao powder4 soaked dates1/2 vanilla beanpinch of salt
1. Melt the coconut oil/cacao butter in a heatproof bowl set over a pan of hot water.2. Place the avocado, water, and soaked dates into a blender and whiz until very smooth, adding another teaspoon of water if necessary.3. Add the cacao powder, vanilla and salt and whiz again, and then add the coconut oil/cacao butter and whiz until completely smooth. Taste and add more dates or cacao.4. Try to chill in the refrigerator for at least 1 hour. This will allow the butter/oil to set and the flavours to come together.About the retreat:THE RIFT Bowral’s Raw Food and Detox Super Health Retreat is running from Saturday May 24 to Saturday May 31, 2014. The 7-night luxury retreat will include accommodation in the old-world Coach House, culinary organic raw food (Ben will be doing raw food prep classes), coffee colema sessions, daily chi gung exercises, a naturopathic consult, massages, lectures on detox, gift bag… plus heaps more. Prices start at $2500. Visit therift.com.au. For more of Ben’s delish raw recipes, head to lovemeraw.com