Is it taking forever to see results? Speed things up a little with these five easy tweaks.
A recent study in the American Journal of Clinical Nutrition found that low-zinc diets can negatively affect cardiovascular fitness. Nosh on oysters, red meat and beans to up your intake.
During sleep, your muscle cells grow and repair, allowing you to get ready for the next session and progress. What’s the point of all that sweat if you’re not reaping the benefits with some shut-eye? Pull back the covers and jump in!
3.Work the floor
Cardio? Check. Strength? Check. Core training? Before you tick this off, make sure you work your pelvic floor. These muscles are a big part of your core, yet most of us neglect them. Squeeze them for 10 seconds at a time.
Performing ‘complexes’ with your weight training is a great way to increase results. Simply do sets of different exercises back to back to place a higher demand on your body, elevating your heart rate as well as boosting your strength.
5.Make a recovery
Post-workout food is the fuel that helps your body to recover from the stress of exercise, which in turn allows you to train more consistently. So top up on protein, good carbs (sweet potato) and healthy fats (nuts and seeds).
2-3 handfuls mixed leafy greens
2 spring onions, sliced
cup snow pea shoots
or micro greens
2 bunches asparagus, trimmed
300g organic chicken breast,
poached and thinly sliced
handful pistachio nuts, chopped
Lemon parsley mint salsa verde
Makes 1 cup
1 bunch parsley leaves
1 bunch mint leaves
zest and juice of lemon
cup cold-pressed olive oil
or macadamia nut oil
sea salt and pepper to taste
To make the salsa verde
1.Combine the parsley, mint, lemon zest, juice and oil in a high-speed blender. Season with sea salt and pepper.
2.Blend until green, then pour into a glass jar. This will keep for 1 week in the fridge.
To make the salad
1.Combine leafy greens with spring onion and snow pea shoots in a large bowl. Slice the raw asparagus into fine strips, using a potato peeler, then add into the bowl with the rest of the greens.
2.Add the poached chicken breast and toss through lightly with your fingertips to combine. Arrange onto serving plates and sprinkle with pistachio.
3.Serve with a light drizzle of salsa verde and enjoy.
How to poach chicken
1.Place two chicken breasts, 3 cups of cold water, pinch of salt, and juice of 1 lemon into a saucepan – making sure the water fully covers the chicken. Bring to the boil gently, then turn down the heat to very low. Simmer on a gentle heat for 15 minutes without boiling.
2.Turn off the heat and allow to rest for a further 5 minutes.
3.Remove the chicken breasts and use as required. Serve and enjoy hot or cold.
The Lowdown (per serve):
1,410kJ; 37g protein; 4g carbs; 5g fibre; 18g total fat (3.8g sat fat)
½ cup shredded coconut
2 packets of microwave brown rice
1 red capsicum
Handful fresh mint
Handful fresh flat leaf parsley
2 tbsp. extra virgin olive oil
Juice of half a lemon
Cracked black pepper
1. Preheat the oven to 160 degrees Celsius.
2. Spread the coconut over a baking tray and roast in the oven for a few minutes, stirring every couple of minutes until light brown. Remove from the oven.
3. Meanwhile, cook the brown rice as per packet instructions.
4. Cut off the peel and core of the pineapple and cut the fruit into small pieces.
4. Dice red capsicum, discarding the seeds and core.
5. Roughly chop fresh herbs.
6. In a salad bowl, mix all the ingredients together, toss well and serve.
Super easy and delicious, this salad goes really well with chicken, meat or burgers on the BBQ.
Watch celebrity yoga instructor Charlotte Dodson as she teaches us Phoebe Tonkin’s fave yoga poses. By Jaymie Hooper
It’s not hard to tell that US-based Aussie actress Phoebe Tonkin is a health and fitness guru, what with her lean body and wellbeing website, Your Zen Life. With a little help from her yoga instructor Charlotte Dodson, who’s also a contributor to Your Zen Life, you could be well on your way to a toned figure with Phoebe’s fave poses.
Yoga isn’t just about the body, though, as Charlotte says, “You’ll feel stretched out, gently stimulated … and more than that, you’ll start to see life in a positive way. It will feed into all areas of your life. You will appreciate everyone in it and you will walk around with a positive and proud body and self on all levels.”
With a busy filming schedule, it would be easy for Phoebe to skip workouts. But Charlotte says Phoebe practises these three poses daily, which she demonstrates in our video (above):
1. Seat twist, to assist in balance and flexibility
2. Camel pose, to energise
3. Legs up wall (one of Phoebe’s favourites!) to relax and reenergise the body and open the hips.
Charlotte’s tip: “Always remember that your breath moves you.”
Get your zen on with Charlotte today and watch the latest episode of Women’s Fitness TV as she guides us through the poses.
Want to make it to the end of summer without worrying about your waistline? You need to rethink what you’re putting into your body – and the place to start is your fridge. Revamp your diet with these savvy food tips…
1. Place healthy foods such as probiotic natural yoghurt, fish and eggs on an eye level shelf. This way you’ll be more likely to make a meal from scratch next time you’re feeling hungry.
2. Perishable items like grapes and berries should be rinsed just prior to eating and not before, or they’ll go off quicker.
3. A fridge free of treats is no fun but stick to everything in moderation. Keep goodies like dark chocolate out of sight so they’re not too tempting.
4.Remove fruit and vegetables from their packaging. This will put a stop to any nasties that might leach out from the plastic and will extend their shelf life.
5. Veggies should be stored in the bottom drawers so they can retain their moisture. Make sure you always have plenty of salad staples like capsicums, tomatoes and lettuce for a healthy lunch, and load up on dark green, leafy veg like kale and Silverbeet.
6. Stock up on milk dairy free options like almond and coconut. These have a long shelf life so you don’t need to consume them all at once.
Got a last minute party you have to look great for? One overnight overhaul coming up!
1 Book a massage
Regular pampering can combat water retention, says a study published in the Journal of Psychosomatic Obstetrics & Gynecology. So you’ll look and feel lighter and leaner post-massage. Oh, if we must.
2 Breakfast munchies
Your metabolism works best in the morning, so eating a big meal first thing and easing off portion size throughout the day could fire up your metabolism.
3 Brush it out
Dry skin brushing can help break up the toxic fatty deposits that cause cellulite, leaving your skin looking firmer. Brush upwards daily for impressive results.
4 Feed your skin
Looking after your skin is a pretty worthwhile way to invest your time – you’ll end up looking and feeling great. If you’re getting ready for a big do, make sure you moisturise the night before and that morning to leave your skin feeling super soft and supple.
5 Say no to sugar
Too much sugar can wreak havoc on skin and lead to breakouts. If you want to see a real difference, cut down over a few weeks. If you’re short on time, try going cold turkey on sweets and cakes.
For more tips, see p.26 of our new December 2013 issue out now.