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
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.
Keep your stomach muscles engaged and don’t let your hips sag or back arch.
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!
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
100g good-quality dark chocolate, finely chopped
60ml coconut water or coconut milk
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!
416kJ; 2.7g protein; 6g carbs; 1g fibre; 7g total fat (3g sat fat); 4.2g sugars
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
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.
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.
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?
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.”
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.
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.
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.
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
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.
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!
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.
So celebrate with this delish recipes from new cookbook Let’s Eat Raw.
Two-minute Zucchini Fettuccine with Asparagus and Fresh Olives
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)
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.
Soak up the fresh air with our locals guide to scenic walks around Oz
By News and Features Writer Sam Bailey
Bouddi National Park on the Central Coast. One of the walks ends up on a beautiful private beach called Maitland Bay. @haveyoumetmissjones
Mount Dandenong. It’s beautiful but also really challenging. You can feel the burn all through your legs. @emilybourke20
Mt Warning on the Gold Coast. It’s the perfect scenic drive and has a steep bush walk, rock-face climb and amazing panoramic views just to top it off! @sheridanm
Lake Burley Griffin in Canberra. There’s always someone running, walking or cycling by and it’s so relaxing exercising by the water. @julia.giampietro
The Overland Track in Cradle Mountain. Your whole body will be aching by the end but the views along the way are totally worth it. @megbailey93
The Florence Creek walk in Litchfield National Park. I hear you can spot wildlife on the trail, then take a dip in one of the waterfalls at Bluey Rockhole. Bliss! @lizza_marie
Anstey hill in the North Eastern suburbs of Adelaide is a great walk and goes along Mt Lofty and Morialta Falls. @fit_travels
If you like pretty scenery you can’t beat the Byford Hills trail walk in WA. It has waterfalls, ravines and granite outcrops that are more than 400 million years old. @jaymiechristine
Take our mini quiz to check your bitter tendancies
1. This week’s been tough so you were keen to spend Friday night with a friend – until she bails on your plans. You:
a) Curl up on the couch with a block of chocolate and an episode of Girls. Your friend cancels a lot – you’re used to it.
b) Know she’s crazy busy, so you hang with another friend instead. Nothing’s going to come between you and the dance floor tonight.
c) Go home and make a mental list of all the bad things she’s ever done to you.
2. You’ve been working your butt off for a promotion, but just found out it went to someone else. You think:
a) Better luck next time! You’re happy to stay put and work on your weaknesses.
b) Good for her! Sure, you might be going home for a one-night pity sesh, but you admit you haven’t really been working as hard as you could.
c) It’s not fair! Why doesn’t anything change, no matter how much you try?
3. A friend picks the lunch venue. You wait an hour for your order… and then receive the wrong one. You:
a) Eat it anyway. You’re kind of allergic to nuts, but you don’t want to cause a scene.
b) Laugh it off, telling your friend that you’ll be picking the cafe next time.
c) Refuse to eat your meal and vow to spread the word about the bad service.
4. Your last relationship left you in bad shape, but one of the girls at work says the new guy’s into you. You:
a) Practically commando roll out of his view if you see him coming. You think he’s the best thing since dry shampoo, but there’s no way you could actually tell him.
b) Can’t stand the thought of getting hurt again, but it’s time to move forward – starting with coordinating your use of the photocopier with his.
c) Say that you don’t believe it, then launch into your speech on how every guy’s the same and romance is dead.
When things don’t go your way, you bury your feelings in a tub of ice-cream instead of dealing with them. You might be the new Gandhi – or you might need a lesson in expressing yourself.
You’re not about to let an argument ruin years of friendship, but you’re not a pushover, either. You’re not afraid to take responsibility and make a change.
Time to “om”
“Why me?” is your daily catchphrase, but hanging on to all that resentment isn’t doing you any good. Life’s too short to keep feeling so bitter.
Head to page 56 of our latest issue for more tips on keeping your cool or heating things up. You’d better be quick - this week is your last chance to nab a copy!
Bring the spirit of the World Cup to dinner with this tasty Brazilian eggplant salad
3 large eggplants
1 green capsicum (bell pepper), cut into strips
1 red capsicum, cut into strips
1 yellow capsicum, cut into strips
1 large onion, sliced
2 large garlic cloves, diced
45g pitted black olives, chopped
1 dried bay leaf
2 tablespoons dried oregano
190ml olive oil
2 tablespoons chopped parsley
1. Preheat the oven to 180°c
2. Cut the eggplants lengthways into 5 mm slices, then cut crossways into strips about 4 cm long.
3. Put the eggplants, capsicums, onion, garlic, olives, bay leaf and oregano in a roasting tin.
4. Season with salt, drizzle with half the oil and half the vinegar and gently mix the ingredients.
5. Bake for 45 minutes, tossing the vegetables halfway through the cooking time.
6. Remove from the oven, sprinkle with the parsley and drizzle with the remaining oil and vinegar.
7. Add salt to taste. Allow to cool, then transfer to a serving bowl.
Images and recipes extracted from This is Brazil by Fernanda de Paula and Shelley Hepworth published by Hardie Grant Books, $34.95, available in stores nationally
VJ and model Kate Peck swaps the catwalk for croc-infested waters in this epic adventure.
Kate Peck’s new TV show A Model Adventure is about to change what you think models are capable of. In the four-part TV series for National Geographic, she steps away from the bright studio lights to channel Bear Grylls in the great Aussie outdoors. The show features her doing a whole host of un-model-like things, such as going on a jungle endurance adventure in Cape Tribulation and off-road racing in the outback for the Kalgoorlie 400.
“It’s nice to strip back the make-up, high heels, designer clothing and all that crap you just don’t need,” Kate admits. “I think that’s important for everyone to realise. Material things in life shouldn’t be all-consuming.” We couldn’t agree more. She sat down with WF's Lizza Gebilagin to talk about her epic quest in nature.
Kate: I learnt that I really don’t care getting roughed up and super-muddy in the rain. I learnt that you can cook baked beans in a can on the stove without removing them from the can. I had to do that when I was camping in the jungle. I cracked open a baked bean can with a hatchet and stuck it on the stove. It boiled in like five minutes flat. Dinner served, just like that!
I learnt that I’m still terrified of heights – I’m not sure how to get rid of that fear. But I went canyoning anyway! I learnt that focusing on the task is a very good goal to have.
What else did I learn? I learnt that a lot of the time, a challenge is a lot more mental than it is physical, and that people tend to put up mental barriers which stop them before they physically go too far. So it’s all about breaking down these barriers as much as it is training, too. I guess that’s where the real focus comes in.
Kate: Exactly. It’s about accepting and absorbing the challenge. If it’s raining, there’s no point in fighting it, it’s going to happen anyway, so you might as well just enjoy it and continue on. It shouldn’t be a barrier or a hiccup or anything like that, it just is what it is.
Boot the booze this month and make a healthy lifestyle change for charity. We’ve even got some delicious mocktails to get you started!
By News and Features Writer Sam Bailey
If you haven’t already heard about Dry July, basically the challenge is to go alcohol free for the month to raise funds for adults living with cancer.
While most people will aim to give up booze , if that sounds like too much of a stretch for you, you can still get on board and raise money by creating your own goal.
Be it gyming three times a week, cutting your sugar intake to once a week or attempting to break an ambitious world record like the Dry July team did today (breaking the record for the world’s biggest smoothie in Sydney today at 2333 litres), whatever you do just share the love and get hashtagging with #DryJulyGoal.
2 tsp sugar
Squeeze of lime juice and 2 lime wedges
30ml Nexba Wild Watermelon Ice Tea
4 mint leaves
1 slice of watermelon
Build ingredients in a tall glass then use the back of a tablespoon to crush and mix together. Garnish with a watermelon wedge and mint sprig. Voila!
1 Nexba Sparkling Cherry Lime
1 handful of frozen mixed berries
Simply combine a can of Nexba Sparkling Cherry Lime ice tea in a glass or jar with a handful of mixed berries such as strawberry and raspberries.
Let the berries infuse with the ice tea for about 15 minutes until the colour of the ice tea becomes a vibrant purple. Then, it’s ready to enjoy.
For more recipes check out nexba.com.au or go to dryjuly.com.au to sign up.
Torch some seriousl kilojules on your next trip to the park with the ultimate playground workout from WF PT Libby Babet
Great for: Upper back, arms, core
1. Start standing in front of the swing and hold the chains just above chest level. Lean back until your arms are straight.
2. Walk your feet forward a little, until they’re under the swing. Keep your body in a straight line with your core and butt engaged, as if you were in a vertical plank.
3. Begin the row movement by pulling your shoulder blades back and down. Now pull your torso towards your hands, keeping your elbows close to the sides of your body and your wrists neutral rather than bent or locked.
4. Squeeze your shoulder blades together at the top of the movement, then carefully lower your body back to the starting position and repeat.
Want to try the whole routine? Head to page 72 of our July issue for more killer moves.