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Well, hello there

Author photo
Welcome to the 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

3 genius ways to support Jeans for Genes day

By Sam Bailey

Yep it’s time to whip out your denim again. While wearing jeans to work - ala casual friday is probably already on your agenda, here are three new ways you can support the cause and have fun too!

1. Don denim
…but on top! Swap pants for a denim threaded top. We love this Adidas Originals jumper, as worn by Isabelle Cornish in our current August issue.

2. Get a mani
Skip French pink and choose a blue hue! Whether it’s a pastel, navy or a denim coat of polish, it’s one little way to pamper yourself and show support at the same time! Double win!

3.Bake up a storm
Everyone loves a mid-arvo feast. Have a bake sale in the office and raise money while taking a cheeky break for the desk. Extra points for those who bring blue themed treats! We love these raw choc brownies:

Ingredients

2 cups raw almonds
3 tbs cacao powder
1 tbs maca powder (optional)
pinch sea salt
10 fresh soft pitted dates
2 tbs coconut oil
1 tsp vanilla extract

For garnish:
Dried or fresh red fruits,
such as goji, raspberry,
cherry, strawberry

1. Place almonds into a food processor and process until broken up roughly.

2. Add cacao powder, maca powder and sea salt. Process again until combined.

3. Add dates and process for a few seconds until the dates have distributed evenly throughout the almonds.

4. Add coconut oil and vanilla extract. Process until combined.

5. Spoon mixture into a bowl. Add 1-2 tablespoons water – just enough so that the mixture sticks when squeezed together.

6. Press into a 15cm square tray lined with baking paper. Refrigerate for 2 hours to set.

7. Cut into small delicate portions. Serve topped with your choice of berries.

To find out more on how you can raise money and support this awesome cause, head to jeansforgenes.org.au

August 2014 banner

3 genius ways to support Jeans for Genes day
By Sam Bailey
Yep it’s time to whip out your denim again. While wearing jeans to work - ala casual friday is probably already on your agenda, here are three new ways you can support the cause and have fun too!
1. Don denim …but on top! Swap pants for a denim threaded top. We love this Adidas Originals jumper, as worn by Isabelle Cornish in our current August issue.

2. Get a maniSkip French pink and choose a blue hue! Whether it’s a pastel, navy or a denim coat of polish, it’s one little way to pamper yourself and show support at the same time! Double win!

3.Bake up a stormEveryone loves a mid-arvo feast. Have a bake sale in the office and raise money while taking a cheeky break for the desk. Extra points for those who bring blue themed treats! We love these raw choc brownies:

Ingredients
2 cups raw almonds 3 tbs cacao powder1 tbs maca powder (optional)pinch sea salt10 fresh soft pitted dates2 tbs coconut oil1 tsp vanilla extract
For garnish:Dried or fresh red fruits, such as goji, raspberry, cherry, strawberry1. Place almonds into a food processor and process until broken up roughly.
2. Add cacao powder, maca powder and sea salt. Process again until combined.
3. Add dates and process for a few seconds until the dates have distributed evenly throughout the almonds.
4. Add coconut oil and vanilla extract. Process until combined.
5. Spoon mixture into a bowl. Add 1-2 tablespoons water – just enough so that the mixture sticks when squeezed together.
6. Press into a 15cm square tray lined with baking paper. Refrigerate for 2 hours to set.
7. Cut into small delicate portions. Serve topped with your choice of berries. 
To find out more on how you can raise money and support this awesome cause, head to jeansforgenes.org.au

‘Tis the season for running (rage)

Deputy Editor Samera Kamaleddine discovers how to get her “calm runner” on

The running season has officially kicked off, y’all! It’s that time of year when everyone you talk to/follow on Instagram is proudly hitting the pavement in prep for a (or more than one) running festival. But if you’re not on the trail to fun run glory alongside them, you’re probably cursing the very idea of running, because you’re having to spend your weekends being overtaken on sidewalks, getting sprayed in the face with swooshing sweat and brunching beside stinky hoodies.

Last weekend I realised that maybe I’ve become one of those runners. I hit the ground much later than usual for a Sunday (around 2pm) and man, was the world of running different at that time of day. At 7 or 8am, everyone on the path knows the rules (you know, don’t take up both lanes and make way for runners!). But in the post-lunchtime rush, and on a gloriously sunny winter’s day, it was chaos. The rule book had been thrown into the nearby ocean. It was slow lanes galore! And I turned into that feisty runner weaving my way (with extra puff) between selfie-snappers, family strollers and coffee-sippers.

Post-run, I collapsed on a grassy hill and reflected on my running rage. Although on a smug high after the kms I’d just clocked up, I was still a little huffy. This is no way to feel during/after exercise! Right then and there I made a new commitment: to peacefully co-exist on the concrete with non-runners and fellow runners alike, to ALWAYS enjoy my exercise regardless of out-of-my-control external influences, and to adopt calming rituals to ensure I forever keep my running cool. This is what I’ve added to my running routine:

A pre-run photo: Whether or not it gets posted to Instagram, if I start each run by capturing my beautiful running environment on my camera roll I’ll instantly feel appreciation. Appreciation for being lucky enough to live in such a good-lookin’ place and appreciation for my able body (that can do a whole lot more than I think!). Kicking off with all this gratitude will put me in a top mood that’ll be hard to crush.

A carefully curated playlist: Meet “Gangsta Samera”. She reveals herself only on appropriate occasions (like whenever 2Pac or Snoop meet her ears). Hence, her iPod is full of tunes only suitable for listening to under parental guidance. While she loves getting her best gangsta dance moves out for them on a Saturday night, the anger-fuelled songs ain’t calming no runners down. Anything with negative emotions has been ditched from the running playlist. “No Scrubs” out, “Roar” in.   

A lavender foot bath: One of my first stories for Women’s Fitness was about the power of stopping for 24 hours. The lovely expert I interviewed told me that paying attention to your feet is the ultimate way to bring your brain down, especially in the form of a lavender foot bath. Enter a plastic tub big enough for both my feet, some delish foot soak and my post-run calm sesh is sorted.

See you on the running track! Promise I’ll smile.

August 2014 banner

‘Tis the season for running (rage)
Deputy Editor Samera Kamaleddine discovers how to get her “calm runner” onThe running season has officially kicked off, y’all! It’s that time of year when everyone you talk to/follow on Instagram is proudly hitting the pavement in prep for a (or more than one) running festival. But if you’re not on the trail to fun run glory alongside them, you’re probably cursing the very idea of running, because you’re having to spend your weekends being overtaken on sidewalks, getting sprayed in the face with swooshing sweat and brunching beside stinky hoodies.Last weekend I realised that maybe I’ve become one of those runners. I hit the ground much later than usual for a Sunday (around 2pm) and man, was the world of running different at that time of day. At 7 or 8am, everyone on the path knows the rules (you know, don’t take up both lanes and make way for runners!). But in the post-lunchtime rush, and on a gloriously sunny winter’s day, it was chaos. The rule book had been thrown into the nearby ocean. It was slow lanes galore! And I turned into that feisty runner weaving my way (with extra puff) between selfie-snappers, family strollers and coffee-sippers.Post-run, I collapsed on a grassy hill and reflected on my running rage. Although on a smug high after the kms I’d just clocked up, I was still a little huffy. This is no way to feel during/after exercise! Right then and there I made a new commitment: to peacefully co-exist on the concrete with non-runners and fellow runners alike, to ALWAYS enjoy my exercise regardless of out-of-my-control external influences, and to adopt calming rituals to ensure I forever keep my running cool. This is what I’ve added to my running routine:A pre-run photo: Whether or not it gets posted to Instagram, if I start each run by capturing my beautiful running environment on my camera roll I’ll instantly feel appreciation. Appreciation for being lucky enough to live in such a good-lookin’ place and appreciation for my able body (that can do a whole lot more than I think!). Kicking off with all this gratitude will put me in a top mood that’ll be hard to crush.A carefully curated playlist: Meet “Gangsta Samera”. She reveals herself only on appropriate occasions (like whenever 2Pac or Snoop meet her ears). Hence, her iPod is full of tunes only suitable for listening to under parental guidance. While she loves getting her best gangsta dance moves out for them on a Saturday night, the anger-fuelled songs ain’t calming no runners down. Anything with negative emotions has been ditched from the running playlist. “No Scrubs” out, “Roar” in.   A lavender foot bath: One of my first stories for Women’s Fitness was about the power of stopping for 24 hours. The lovely expert I interviewed told me that paying attention to your feet is the ultimate way to bring your brain down, especially in the form of a lavender foot bath. Enter a plastic tub big enough for both my feet, some delish foot soak and my post-run calm sesh is sorted. See you on the running track! Promise I’ll smile.

Beauty with a cause

These brands will have you looking good and feeling even better with their charitable beauty buys

The lipstick

L’Oreal Paris
The good folks at L’Oreal Paris have been proud partners of the Ovarian Cancer Research Foundation since 2009, where they’ve helped raise vital funds for the development of an early detection program. Head over to Priceline this week and stock up on selected Color Riche lipsticks or nail polishes to help save the lives of women around the world.

The compact

The Body Shop   
Not only a pro at soothing our skincare woes, The Body Shop is determined to make the world a better place by supporting ethical trade, human rights, environmental issues and promoting positive self-esteem. Purchase their super-cute affirmation compact mirror before the end of July and all of your pennies will go towards The Reach Foundation – an organisation that helps young Australians get the most out of life.

The hair helpers

Cedel
Master of dry shampoo and fundraising extraordinaire, Cedel has helped raise more than $120,000 for the National Breast Cancer Foundation. Given Cedel’s commitment to the NBCF’s goal of reaching zero deaths by 2030, we reckon there’s never been a better reason to load up on hair essentials.

The body lotion

Lush
You’ll be hard-pressed trying to find a beauty brand more devoted to saving the planet and protecting animal rights than Lush. Add their delish handmade Charity Pot body lotion to your shopping cart and you’ll not only smell like a chocolate bar, you’ll be supporting small charities, too.

The glow palette

Laura Mercier
With your help, Laura Mercier is working hard to bring ovarian cancer – often referred to as the silent killer – into the spotlight. Purchase any item from the Shop for a Cause range and 100 per cent of the profits will go towards The Laura Mercier Ovarian Cancer Fund to assist with the education, treatment and support of women affected by this deadly disease. Our pick is the illuminating Bonne Mine palette with bronzer, blush and highlighter.

August 2014 banner

Beauty with a cause
These brands will have you looking good and feeling even better with their charitable beauty buys
The lipstick
L’Oreal ParisThe good folks at L’Oreal Paris have been proud partners of the Ovarian Cancer Research Foundation since 2009, where they’ve helped raise vital funds for the development of an early detection program. Head over to Priceline this week and stock up on selected Color Riche lipsticks or nail polishes to help save the lives of women around the world.

The compact
The Body Shop    Not only a pro at soothing our skincare woes, The Body Shop is determined to make the world a better place by supporting ethical trade, human rights, environmental issues and promoting positive self-esteem. Purchase their super-cute affirmation compact mirror before the end of July and all of your pennies will go towards The Reach Foundation – an organisation that helps young Australians get the most out of life.

The hair helpers
CedelMaster of dry shampoo and fundraising extraordinaire, Cedel has helped raise more than $120,000 for the National Breast Cancer Foundation. Given Cedel’s commitment to the NBCF’s goal of reaching zero deaths by 2030, we reckon there’s never been a better reason to load up on hair essentials.

The body lotion
LushYou’ll be hard-pressed trying to find a beauty brand more devoted to saving the planet and protecting animal rights than Lush. Add their delish handmade Charity Pot body lotion to your shopping cart and you’ll not only smell like a chocolate bar, you’ll be supporting small charities, too.

The glow palette
Laura MercierWith your help, Laura Mercier is working hard to bring ovarian cancer – often referred to as the silent killer – into the spotlight. Purchase any item from the Shop for a Cause range and 100 per cent of the profits will go towards The Laura Mercier Ovarian Cancer Fund to assist with the education, treatment and support of women affected by this deadly disease. Our pick is the illuminating Bonne Mine palette with bronzer, blush and highlighter.

Chocolate Wellness Rum Balls

Serves 6

Ingredients

•    12 dates, pitted
•    ¼ cup cocoa powder
•    1 cup blanched almonds
•    1 cup walnuts
•    1 tsp vanilla extract
•    45g of Well Naturally dark chocolate melts
•    ½ capful of rum
•    ½ cup shredded coconut

Method

1.Using a high powered food processor, combine all of the ingredients except for the coconut. Blitz until you’re left with a thick paste.

2. Roll about a tablespoon of the mixture into a ball and repeat until you’ve used up all of the mixture.

3. Take each ball and roll in coconut to coat.

4. Place in the fridge for 20 minutes to set.

August 2014 banner

Chocolate Wellness Rum Balls
Serves 6
Ingredients
•    12 dates, pitted•    ¼ cup cocoa powder•    1 cup blanched almonds•    1 cup walnuts•    1 tsp vanilla extract•    45g of Well Naturally dark chocolate melts •    ½ capful of rum•    ½ cup shredded coconut
Method
1.Using a high powered food processor, combine all of the ingredients except for the coconut. Blitz until you’re left with a thick paste.2. Roll about a tablespoon of the mixture into a ball and repeat until you’ve used up all of the mixture. 3. Take each ball and roll in coconut to coat.4. Place in the fridge for 20 minutes to set.

10 signs you spend too much time at the gym

Are your friends and family giving you a hard time for being a gym bunny? Don’t listen to them. Here’s our scientifically-backed* test to show you whether or not you need to back away from the weights. (*And by scientifically-backed, we mean WF's Lizza Gebilagin put this together after her MMA gym told her she should move in to the change rooms.)

1. Your reaction when you shave 25 seconds off your running time…

2. How you feel when you start using dumbbells a kilo heavier…

3. How your muscles feel after 100 squats…

4. When someone takes the cycle you ALWAYS use in spin class…

5. You’re like this when you walk in to the gym, because everyone knows your name…

6. Your reaction when there’s a sale at Lululemon…

7. What your boyfriend says because you see your PT more than him…

8. When the girls at work ask you out to lunch, but you have a Pump class to go to…

9. When you head to your favourite yoga class only to find the teacher you hate is taking the session…

10. What you feel (and obviously look) like after an awesome workout…

August 2014 banner

10 signs you spend too much time at the gym
Are your friends and family giving you a hard time for being a gym bunny? Don’t listen to them. Here’s our scientifically-backed* test to show you whether or not you need to back away from the weights. (*And by scientifically-backed, we mean WF's Lizza Gebilagin put this together after her MMA gym told her she should move in to the change rooms.)
1. Your reaction when you shave 25 seconds off your running time…
2. How you feel when you start using dumbbells a kilo heavier…
3. How your muscles feel after 100 squats…
4. When someone takes the cycle you ALWAYS use in spin class…
5. You’re like this when you walk in to the gym, because everyone knows your name…
6. Your reaction when there’s a sale at Lululemon…
7. What your boyfriend says because you see your PT more than him…
8. When the girls at work ask you out to lunch, but you have a Pump class to go to…
9. When you head to your favourite yoga class only to find the teacher you hate is taking the session…
10. What you feel (and obviously look) like after an awesome workout…

Winter motivation sorted!

If your doona is fast becoming your BFF and the gym has taken a back seat, recommit to your winter training regime with these helpful tips from fellow fit peers

By News and Features Writer Sam Bailey

1.“Wear your gym clothes to bed.” @megangraham via instagram

2.“Plan a winter getaway where a bikini is required.” Lauren via Facebook

3.“Enter a race and start training with a friend.” @hutamatash via Instagram

4.“Learn to ignore the little voices in your head that say ‘sofa, sofa, sofa’.” Nikola via Facebook

5.“Try short, sharp, intense workouts at home. It keeps you motivated knowing you can fit them in and don’t have to go out in the cold.” @likechocolateforwomen28 via Instagram

6. “Committing to one fun run or fitness event every month.  If I start to lose motivation, I remind myself that it’d be a waste of money to pull out or not be fit enough to finish and it provides an extra reason to go up against the cold mornings.” Stephanie via Facebook

7. “Don’t think about it, just schedule it into your daily routine and get it done the same way you do everything else. Like brushing your teeth, you just do it!” Emma via Facebook

8. “Think of showing your hard earned bikini bod at the beach in summer.” @cyng91via Instagram

9.“Try filling soups and Pilates reformer workouts.” Gillian via Facebook

10.“Create a mood/inspiration board and keep it against the toilet door.” Rachel via Facebook

August 2014 banner

Winter motivation sorted!
If your doona is fast becoming your BFF and the gym has taken a back seat, recommit to your winter training regime with these helpful tips from fellow fit peers
By News and Features Writer Sam Bailey
1.“Wear your gym clothes to bed.” @megangraham via instagram2.“Plan a winter getaway where a bikini is required.” Lauren via Facebook3.“Enter a race and start training with a friend.” @hutamatash via Instagram4.“Learn to ignore the little voices in your head that say ‘sofa, sofa, sofa’.” Nikola via Facebook5.“Try short, sharp, intense workouts at home. It keeps you motivated knowing you can fit them in and don’t have to go out in the cold.” @likechocolateforwomen28 via Instagram6. “Committing to one fun run or fitness event every month.  If I start to lose motivation, I remind myself that it’d be a waste of money to pull out or not be fit enough to finish and it provides an extra reason to go up against the cold mornings.” Stephanie via Facebook7. “Don’t think about it, just schedule it into your daily routine and get it done the same way you do everything else. Like brushing your teeth, you just do it!” Emma via Facebook8. “Think of showing your hard earned bikini bod at the beach in summer.” @cyng91via Instagram9.“Try filling soups and Pilates reformer workouts.” Gillian via Facebook10.“Create a mood/inspiration board and keep it against the toilet door.” Rachel via Facebook

Power move: Push-up row

Sculpt your upper body (fast) with this fab high-impact exercise

You’ll need: Two 4-8kg dumbbells; a mat or rolled-up towel to protect your knees

Great for…
Chest, shoulders, upper back and arms. It also challenges your core stability.

Why it works
This three-in-one exercise (plank, push-up and row) is incredibly efficient, working several different muscle groups in one easy move. It also slashes training time.

How to master it
1. Start in a modified (knees down) or full push-up position, with a dumbbell in each hand. Hold your body in a straight line from shoulders to knees, or shoulders to feet if doing it on your toes. Keep feet hip-width apart for balance in full version.
2. Lower your chest to the floor, then push yourself up, straightening your arms.
3. Bring right hand up, turning your palm in towards your stomach while keeping your upper arm close to your side.
4. Place hand back on the floor and repeat with other arm. This is one rep.

For best results, do it…
Two, or ideally, three times a week.

Want to make it harder?
Try switching from a modified to a full push-up position and/or upping the weight of the dumbbells.

Remember to…
Keep your stomach muscles engaged and don’t let your hips sag or back arch.

August 2014 banner

Power move: Push-up row
Sculpt your upper body (fast) with this fab high-impact exerciseYou’ll need: Two 4-8kg dumbbells; a mat or rolled-up towel to protect your kneesGreat for…Chest, shoulders, upper back and arms. It also challenges your core stability.Why it worksThis three-in-one exercise (plank, push-up and row) is incredibly efficient, working several different muscle groups in one easy move. It also slashes training time. 

How to master it1. Start in a modified (knees down) or full push-up position, with a dumbbell in each hand. Hold your body in a straight line from shoulders to knees, or shoulders to feet if doing it on your toes. Keep feet hip-width apart for balance in full version.2. Lower your chest to the floor, then push yourself up, straightening your arms.3. Bring right hand up, turning your palm in towards your stomach while keeping your upper arm close to your side.4. Place hand back on the floor and repeat with other arm. This is one rep.For best results, do it…Two, or ideally, three times a week.Want to make it harder?Try switching from a modified to a full push-up position and/or upping the weight of the dumbbells.Remember to…Keep your stomach muscles engaged and don’t let your hips sag or back arch.

Recipe: Sugar-free lamingtons

Keep your sweet tooth happy but your sugar levels on the low with these delish lamingtons

Did you know more than two million Aussies are at a high risk of developing diabetes? Decrease your chances by skipping foods that are high in sugar and opt for healthy alternatives - like these scrumptious lamingtons!

Ingredients
6 organic or free-range eggs
1 tbs vanilla extract or 1 tsp vanilla bean paste
2 tbs raw honey cup, macadamia nut oil, coconut oil or olive oil
1/2 cup coconut flour
2 tsp gluten-free baking powder
1 cup fresh or frozen raspberries
1 cup shredded coconut

Chocolate Ganache
100g good-quality dark chocolate, finely chopped
60ml coconut water or coconut milk

Method
1. Preheat the oven to 160˚C. Line a 22cm square cake tin with baking paper.
2. Beat the eggs, vanilla and honey for 10 minutes until light and creamy. Continue beating as you pour in the oil.
3. Add the coconut flour and baking powder and mix until combined. Pour the cake mix into the prepared tin. Sprinkle the raspberries evenly over the top. Bake for 35-40 minutes or until cooked through.
4. Cool the cake for 30 minutes before lifting it out from the tin to completely cool. Cut the cake into 25 mini squares.
5. Make the chocolate ganache by heating the coconut water or milk in a small pan until almost boiling. Remove from the heat. Add the chocolate and stir until you have a smooth ganache.
6. Cover each square of lamington on
all sides with chocolate ganache very lightly and thinly using a butter knife.
7. Roll in coconut and place on a tray lined with baking paper to set. Enjoy!

The lowdown
416kJ; 2.7g protein; 6g carbs; 1g fibre; 7g total fat (3g sat fat); 4.2g sugars 

August 2014 banner

Recipe: Sugar-free lamingtons
Keep your sweet tooth happy but your sugar levels on the low with these delish lamingtons
Did you know more than two million Aussies are at a high risk of developing diabetes? Decrease your chances by skipping foods that are high in sugar and opt for healthy alternatives - like these scrumptious lamingtons!
Ingredients6 organic or free-range eggs1 tbs vanilla extract or 1 tsp vanilla bean paste2 tbs raw honey cup, macadamia nut oil, coconut oil or olive oil1/2 cup coconut flour 2 tsp gluten-free baking powder1 cup fresh or frozen raspberries1 cup shredded coconutChocolate Ganache100g good-quality dark chocolate, finely chopped60ml coconut water or coconut milkMethod1. Preheat the oven to 160˚C. Line a 22cm square cake tin with baking paper.2. Beat the eggs, vanilla and honey for 10 minutes until light and creamy. Continue beating as you pour in the oil.3. Add the coconut flour and baking powder and mix until combined. Pour the cake mix into the prepared tin. Sprinkle the raspberries evenly over the top. Bake for 35-40 minutes or until cooked through.4. Cool the cake for 30 minutes before lifting it out from the tin to completely cool. Cut the cake into 25 mini squares.5. Make the chocolate ganache by heating the coconut water or milk in a small pan until almost boiling. Remove from the heat. Add the chocolate and stir until you have a smooth ganache.6. Cover each square of lamington on all sides with chocolate ganache very lightly and thinly using a butter knife.7. Roll in coconut and place on a tray lined with baking paper to set. Enjoy!The lowdown416kJ; 2.7g protein; 6g carbs; 1g fibre; 7g total fat (3g sat fat); 4.2g sugars 

7 things to do before winter ends

If the big chill is sending your boredom into overdrive, start ticking off your new winter bucket list!

By News and Features Writer Sam Bailey

1. Try a new workout

According to research from the UK, 38 per cent of women get bored with their routine and don’t know how to switch it up. Don’t let winter + the meh-factor steer you away from the gym. Escape an exercise rut with our pick of the latest fun classes you can do in the great indoors on page 68 of our new August issue.

2. Grow a herb garden

Dream of growing your own herb garden, to pick and peruse whenever you want? Now is the perfect time to plant the seeds. Popular cuts like thyme, oregano, rosemary, sage, coriander and parsley all thrive in winter. Invest in a cute pot, add potting mix, sprinkle seeds on top and position near natural light.

3. Experience the footy

Be it AFL or rugby league, it’s an Aussie rite of passage to watch a game from the sidelines, so don a striped scarf and get into the team spirit. Aside from the buzz of being in a big crowd, it might inspire you to kick the footy around with friends, too. Did you know that in Australia, a whopping 169,292 women play a form of AFL?

4. Get hot

It might be chilly outside, but it’s the perfect temp to give Bikram yoga a go. Michael Houghton from Yoga Sports Association Australia says winter is the most popular time for newbies as the 40 degree heat elevates your heart, metabolic and respiratory rate, which all work to raise your core temperature. “These conditions allow your body and mind to open, strengthen and heal,” he says. “Escaping the winter cold is not only really appealing but it comes with more benefits, too.”

5. Mix it up on the snow

You might be a star on the ice-skating rink or a pro on the slopes, but have you tried snowshoeing (walking with snow sticks)? What about tobogganing or snowgaining (high-altitude orienteering)? There’s more to icy adventures than skiing and boarding. Venture out of your comfort zone and give a new slope sport your best effort.

6. Make a mighty roast

Root veggies are in season and nothing beats a roast on a Sunday night – just like Mum used to make. Borrow her legendary recipe or head online to find one you can make your own (we love petite-kitchen.com for healthy roasting recipes). Then hot foot it to your local farmer’s market to stock up on winter’s veggie bounty: think carrot, swede, parsnip, turnip, sweet potato, beetroot and Brussels sprouts.

7.Start a gratitude diary

Staying happy and healthy this winter could be as simple as starting a diary. US research has found that keeping a gratitude journal is an easy way to lift positivity. In the study, a group who wrote down five things they were thankful for each week felt better about their lives, reported less health issues and exercised an average 90 minutes more than a group that kept track of their hassles. That’s something to be grateful for.

For more fun things you can do before winter ends, check out the new August issue of Women’s Fitness magazine, p.30-33.

 August 2014 banner

7 things to do before winter ends
If the big chill is sending your boredom into overdrive, start ticking off your new winter bucket list!
By News and Features Writer Sam Bailey
1. Try a new workout
According to research from the UK, 38 per cent of women get bored with their routine and don’t know how to switch it up. Don’t let winter + the meh-factor steer you away from the gym. Escape an exercise rut with our pick of the latest fun classes you can do in the great indoors on page 68 of our new August issue.
2. Grow a herb garden
Dream of growing your own herb garden, to pick and peruse whenever you want? Now is the perfect time to plant the seeds. Popular cuts like thyme, oregano, rosemary, sage, coriander and parsley all thrive in winter. Invest in a cute pot, add potting mix, sprinkle seeds on top and position near natural light.
3. Experience the footy
Be it AFL or rugby league, it’s an Aussie rite of passage to watch a game from the sidelines, so don a striped scarf and get into the team spirit. Aside from the buzz of being in a big crowd, it might inspire you to kick the footy around with friends, too. Did you know that in Australia, a whopping 169,292 women play a form of AFL?
4. Get hot
It might be chilly outside, but it’s the perfect temp to give Bikram yoga a go. Michael Houghton from Yoga Sports Association Australia says winter is the most popular time for newbies as the 40 degree heat elevates your heart, metabolic and respiratory rate, which all work to raise your core temperature. “These conditions allow your body and mind to open, strengthen and heal,” he says. “Escaping the winter cold is not only really appealing but it comes with more benefits, too.”
5. Mix it up on the snow
You might be a star on the ice-skating rink or a pro on the slopes, but have you tried snowshoeing (walking with snow sticks)? What about tobogganing or snowgaining (high-altitude orienteering)? There’s more to icy adventures than skiing and boarding. Venture out of your comfort zone and give a new slope sport your best effort.
6. Make a mighty roast
Root veggies are in season and nothing beats a roast on a Sunday night – just like Mum used to make. Borrow her legendary recipe or head online to find one you can make your own (we love petite-kitchen.com for healthy roasting recipes). Then hot foot it to your local farmer’s market to stock up on winter’s veggie bounty: think carrot, swede, parsnip, turnip, sweet potato, beetroot and Brussels sprouts.
7.Start a gratitude diary
Staying happy and healthy this winter could be as simple as starting a diary. US research has found that keeping a gratitude journal is an easy way to lift positivity. In the study, a group who wrote down five things they were thankful for each week felt better about their lives, reported less health issues and exercised an average 90 minutes more than a group that kept track of their hassles. That’s something to be grateful for.
For more fun things you can do before winter ends, check out the new August issue of Women’s Fitness magazine, p.30-33.


 

Healthy nachos salad

Nachos that’s good for you? Yes, please! We love this fresh and healthy Mexican-inspired salad from blogger Nadia Felsch, author of cookbook Eat Well, Look Good, Feel Great

Guacamole
½ cup avocado
1 tsp fresh coriander, washed and finely chopped
small squeeze of fresh lemon
big squeeze of fresh lime
pinch of rock salt

Take a fork to smash the avocado before adding other ingredients and mix together until smooth.

Chips
1-2 preservative-free wraps (Mountain Bread is a great brand), cut into small chips

Preheat oven grill. Place chips on grill in batches, turning within a few minutes to grill both sides.
Remove from heat once crisped and leave to cool.

These will stay crisp in an airtight container for a few days and are great with dips!

Salad
½ block haloumi cheese
ground black pepper
splash of olive oil for cooking
½ tsp fresh coriander, washed and finely chopped
½ cup cherry tomatoes, washed and halved
½ red onion, thinly cut
¼ cup cooked kidney beans

Preheat a griddle or fry pan on high heat. Add a little oil and spread evenly if using a griddle pan – a pastry brush or baking paper works well for this job.
Slice the haloumi into 3 thinner slices. Season lightly with cracked black pepper on one side.Place this same side into the pan and season the other side with pepper.
Turn the haloumi after a few minutes
– it should be browned and/or with grill marks.
Remove from the heat and slice into wedges.

To assemble the salad, place the salad ingredients on a plate, adding the guacamole on top and the chips to the side.

You’ll find this recipe and other great salad ideas in Eat Well, Look Good, Feel Great by Nadia Felsch, $12.99, from iBooks.

August 2014 banner

Healthy nachos salad

Nachos that’s good for you? Yes, please! We love this fresh and healthy Mexican-inspired salad from blogger Nadia Felsch, author of cookbook Eat Well, Look Good, Feel Great


Guacamole½ cup avocado1 tsp fresh coriander, washed and finely choppedsmall squeeze of fresh lemonbig squeeze of fresh limepinch of rock salt
Take a fork to smash the avocado before adding other ingredients and mix together until smooth.
Chips1-2 preservative-free wraps (Mountain Bread is a great brand), cut into small chips
Preheat oven grill. Place chips on grill in batches, turning within a few minutes to grill both sides.Remove from heat once crisped and leave to cool.
These will stay crisp in an airtight container for a few days and are great with dips! 
Salad½ block haloumi cheeseground black peppersplash of olive oil for cooking½ tsp fresh coriander, washed and finely chopped½ cup cherry tomatoes, washed and halved½ red onion, thinly cut¼ cup cooked kidney beans 
Preheat a griddle or fry pan on high heat. Add a little oil and spread evenly if using a griddle pan – a pastry brush or baking paper works well for this job.Slice the haloumi into 3 thinner slices. Season lightly with cracked black pepper on one side.Place this same side into the pan and season the other side with pepper.Turn the haloumi after a few minutes – it should be browned and/or with grill marks.Remove from the heat and slice into wedges.
To assemble the salad, place the salad ingredients on a plate, adding the guacamole on top and the chips to the side.

You’ll find this recipe and other great salad ideas in Eat Well, Look Good, Feel Great by Nadia Felsch, $12.99, from iBooks.

It’s International Raw Food Day!

So celebrate with this delish recipes from new cookbook Let’s Eat Raw.

Two-minute Zucchini Fettuccine with Asparagus and Fresh Olives
Serves 2

1 large firm zucchini
3-4 asparagus spears
1 garlic clove, crushed
2 teaspoons macadamia or olive oil
6 fresh olives (stuffed or pitted)
Juice of 1 lime
Salt and freshly ground black pepper, to taste

1. Leaving the skin on, spiralise the zucchini into a large bowl.
2. Slice the asparagus into bite-sized pieces and add to the bowl with the crushed garlic.
3. Squeeze half the lime into the bowl and add a drizzle of macadamia or olive oil together with the olives. Season with salt and pepper. Toss the ingredients together before serving.

For more recipes, pick up a copy of Let’s Eat Raw by Scott Mathias (New Holland, $29.95)

August 2014 banner

It’s International Raw Food Day!
So celebrate with this delish recipes from new cookbook Let’s Eat Raw. Two-minute Zucchini Fettuccine with Asparagus and Fresh OlivesServes 21 large firm zucchini 3-4 asparagus spears1 garlic clove, crushed2 teaspoons macadamia or olive oil6 fresh olives (stuffed or pitted)Juice of 1 limeSalt and freshly ground black pepper, to taste1. Leaving the skin on, spiralise the zucchini into a large bowl.2. Slice the asparagus into bite-sized pieces and add to the bowl with the crushed garlic.3. Squeeze half the lime into the bowl and add a drizzle of macadamia or olive oil together with the olives. Season with salt and pepper. Toss the ingredients together before serving. For more recipes, pick up a copy of Let’s Eat Raw by Scott Mathias (New Holland, $29.95)

Isabelle Cornish fit-fashion video

Our August issue is on sale now, starring our fitness-style crush, actress Isabelle Cornish. Watch the video above from our fashion shoot and find out what her big fitness dream is.

Love the threads? Grab a copy of the new issue to find out where they’re from.

Got a big dream? Let us know what yours is by using the hashtag #wfdreambig.

Styling by Leda Ross
Videography by Ben Hansen
Produced by Lizza Gebilagin

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