This month marks the charity challenge STEPtember, a fundraising event that aims to get people out and about and stepping up a storm (10,000 steps a day, to be precise) to support those with cerebral palsy (a range of disorders that affect movement).
For some real-life inspo to get you moving, we asked Fairlie Hobson, a STEPtember advocate who lives with cerebral palsy, to share with us how she stays motivated
On… Go-to mantras
“I love Hakuna Matata (‘it means no worries for the rest of your days’) – thanks, Lion King. But on a more serious note, I love Gail Kelly’s (CEO of Westpac) quote about generosity of spirit. “Gerosity of spirit is an essential ingredient for being successful in your life, as well as your business. If you believe in practising generosity of spirit at heart you believe in the power of an individual to make a difference and at heart you treat individuals with deep respect and want to see others flourish.”
“Dancing in front of the bathroom mirror – it’s a great way to get my steps up for STEPtember and while it’s not the coolest way, it definitely helps me get my sweat on. I’m also in the middle of writing a book about living with a mild disability. You can read more on my blog, I Can’t Wear High Heels, But That’s OK
“Listening to other people’s stories. At the moment my STEPtember team is made up of people that I’ve never met and there’s a lady on my team who has hemiplegia too. It’s so refreshing to hear other people’s inspiring stories. I’ve really learned that it’s all about perspective. If you think your story is one of the hardest out there, I guarantee it isn’t. Some of the clients that come through the doors at Cerebral Palsy Alliance blow my socks off – they have serious gumption and I definitely feed off the positive energy and vibes that surround them.”
On… Staying fit
“Until a week ago I didn’t even own my own car. My parents would freak out about the prospect of me driving around with a weaker left side. This meant that I walked everywhere. I walk from Chatswood to home – a solid 40-minute walk with a limp – and it sure keeps me aerobically fit. Plus, I’m a member of Anytime Fitness and work alongside an exercise physiologist. Having hemiplegia, the amount of energy and effort required is doubled.”
On… Overcoming challenges
“I guess it’s just about persistence and determination and knowing that nothing is impossible (even the word itself says ‘I’m possible’). I always focus on the ‘ability’ within disability. Know that there are challenges in everything you do but that there are always ways to overcome it, even if some of them are a bit left field. For me it’s about being ‘mainstream’ and doing normal things. Even if I’m a bit slower than my peers, I get there in the end.”
For more on STEPtember, check out the official website here.
We asked Janine Hall from Escape Haven Wellness Retreats to share her wisdom for staying serene while striving for success
1)Think happy, be happy
Your thoughts are so powerful, and in turn affect your mood and outlook on life. Next time you are feeling overwhelmed at work take a few deep breaths from your stomach, and think yourself happy and calm.
2) Take time out to feel
Switch your mind off even for a few minutes. If you have a busy brain, get outside and connect with nature.Experience everything around you by fully exploring all your senses.How does nature smell, feel, what can you see nearby and far away? Before you know it you will be so immersed in a world that feels calm.
3) Channel the power of aromatherapy
Using calming oils in the office will induce feelings of tranquillity and simplicity. Try experimenting with different scents for different moods you want to evoke – energising, calming, relaxing, the choice is yours!
4) Don’t deprive yourself of sleep
Good energy levels comprise your wellness foundation with which everything stems from.Getting well-rested sleep is particularly important.You’ll feel better, make better food choices and feel happier overall.
5)Don’t take things so seriously
It’s easy to get caught up and lose perspective. Laughter is the best medicine, especially through hurdles. It will instantly make you feel better and offer you a clear perspective to make the right decisions
For more wellness tips or a holiday escape, check out Escape Havens.
WF’s Samera Kamaleddine and Sam Bailey took part in yesterday’s 9km Bridge Run. As two very different fit girls, here are their different perspectives on the run
The runner: Samera
I’ve trained and sweat and run my little heart out in prep for this baby… and given I’d already participated in my first ever running event, the City2Surf, back in August I came into this pretty mentally prepared. I’d already learned that atmosphere pushes you through (even if you have the preconceived notion that you CAN’T run more than 5km). I was already familiar with my body’s weak spots during a long run (shoulders, ouch!). And I already knew how much fun I was going to have doing this. So was there anything left for the taking? Yep, this time I ran solo.
While I had my running buddy beside me throughout C2S I this time spent 58min 35s alone. Well, with 34,000 other runners. But with no one who knew my name; who was running alongside me for encouragement/motivation/that competitive edge; who I could give a smiley sideways glance to once we’d passed another flag counting down the KMs to go. I was nervous at the start that this would be my downfall; that I’d enjoy this run less. But there I was in the zone (like a totally real runner), spoilt with spectacular views of Sydney (#sydneylove), my beats in my ears (I listen to the same playlist on every run), using the voice in my head to keep myself going. And you know what? Nothing could have taken away the awesome buzz I felt when I crossed that finish line. Even sans a mate to high five…
The non-runner: Sam
Working at Team WF, I’m the first to put my hand up and give any fitness event a go! I figure anything that: 1. Boosts my fitness, 2. Gets me out of my comfort zone (I’m definitely a creature of habit and am trying to break out of that mould) and 3. Helps my health, is all up a pretty sweet deal. So when the Blackmores Bridge run came a knocking, I was happy to give it a go! The only problem with a ‘go-getter’ spirit is, if you’re not good at something, it makes the endeavour all the more challenging.
Confession time - as you probably predicted from my intro…I’m not a runner. And I don’t really like it. Yep I know, this is where you cry - ‘but you work at a fitness magazine!’ I’ve heard it all before trust me. I don’t know how to explain it other than to blame the Pisces in me. While our characteristics are not unlimited to lovely things like being compassionate, a dreamer and a water baby (give me laps in the ocean any day!) when it comes to running, my ‘go-with-the-flow’ nature comes out more than ever. It’s not that I’m physically incapable of running or that I couldn’t eventually become one, it’s just…I don’t love it.
There, I said it. I wish I did – the thought of running carefree through nature sure looks empowering, but there’s something competitive about it that I just don’t possess. I just don’t feel a need to do it or a person to prove it to. If I had to define my fitness personality, I’m definitely the resident yogi in the office. Give me a personal mind/body journey on a yoga mat at my own speed and I’m blissfully content (and yes, still physically exhausted!).
Point is, unlike my super inspiring, fit Acting Ed Samera, I just don’t get that same buzz. So when my other team buddy on the day ran past me so she could say she ran the whole way? I let her speed on ahead, while I took the cruisey, scenic walk at my own stride. In my opinion? It was a Sunday well spent (minus the red face and a demon in my head telling me I should run it.)
We caught up with celeb makeup artists Michelle Scott and Jo Cotter at their Camp Beauty workshop to find out how to get a flawless finish – fast
One minute you’re running ahead of schedule with your hair done and outfit sorted (thinking you’ll finally be able to show everyone that you can in fact get ready in less than two hours), but then you unzip your makeup bag and lose track of time in the land of contouring and lip lining. Sound familiar? Yeah, we thought so, which is we called in Michelle Scott and Jo Cotter – beauty gurus and founders of Camp Beauty (a Sydney-based mobile hair and make-up school) to help you streamline your routine.
Before you even make a pass for the foundation, Michelle advises to perfect your skincare routine first. “Cleanse, moisturise and protect your face with sunscreen daily. If you start with these essential steps your skin will glow and your make-up will stay fresh all day.”
If you’re prepping skin post-gym sesh, Michelle recommends waiting before applying any products. “A big no-no after your workout is trying to apply make-up to hot, sweaty skin, as your product will either grab or run. Always drink plenty of water and apply a light moisturiser to help cool down the skin first.”
Now you’ve done the groundwork, follow the Camp Beauty rules for speedy makeover
1. Prime position
Using a foundation brush or your fingertips, work a small amount of primer over your face.
2. Cover up
Conceal any blemishes or dark circles before you apply foundation. Yes, you read that right, concealer comes first – but only because you’ll be applying a mineral powder foundation afterwards. “Wet before dry,” as Jo says.
3. Powder buff
Load your kabuki or powder brush with mineral foundation and buff the powder over your skin using firm, circular motions. Start from the centre of your face and move outwards.
4. Brow power
Brush your eyebrows into place using a spooly brush and use an angled liner brush to colour in any gaps with brown shadow.
5. Boost your lashes
Apply a coat of mascara to your bottom lashes and then move on to your top layer. Jo’s advice? Don’t pump your wand into the tube. Twist instead to avoid drying your product out and introducing bacteria.
6. Faux flush
Using a fluffy blush brush, swipe a little colour over the apples of your cheeks and up towards your temple to avoid those tell-tale pink circles.
7. Perfect your pout
Dab a little gloss or lipstick onto your lips using a brush or your fingertip.
Want more tips? Head to Camp Beauty for more info on workshops and master classes with Jo and Michelle.
Watch the exclusive behind the scenes video featuring our beautiful October cover star, Victoria’s Secret angel Shanina Shaik
WF’s Samera Kamaleddine thought she was pretty street until put to the test by real-life b-boys
It’s true. I sometimes (read: 99% of the time) wish I was a background extra in the Save The Last Dance nightclub scenes. As much amateur practice as I’ve had (back in the partying days known as my 20s), I know my dancing skills certainly aren’t up to starring character standards… but it wasn’t until a recent hip hop dance workshop with my fellow WF-ers that I realised how positively woeful I in fact am (those dark and dingy nightclubs make you all kinds of delusional, clearly!). AND what a solid workout hip hop dancing actually is.
Said workshop took place with the b-boys from Red Bull Flying Bach – a crew of international breakdancers and hip-hop dancers who have been touring Australia with their seriously skilled show of dance to the beats of Bach (yep, as in the classical dude). At first the bouncing was easy – a little bit of sideways hip here, a little head nod there. The breakdown of the moves was confusing (um, if you’re someone who doesn’t follow instructions well like me) but we could perform them nice and slow. Then came the high intensity sequence where we had to put ALL our new moves into action. Really fast. To fast music. Like, our feet had to REALLY MOVE! The sweat was dripping faster and more profusely than during any workout I’ve ever done before and we were so out of breath we had to stop for a drink break after the first run-through. Half an hour in we were ready to say “Thanks, that was a great workout, see ya!”, but our instructors were adamant there was another half an hour to go of the lesson. Bet you can guess how we were feeling after that last half an hour?
Seeing the boys in action on stage the next night, I had a ridiculous amount of appreciation for their skills. Oh, and a heaped serving of envy.
My dreams of battling Julia Stiles may be over, but I sure know how to up my fitness levels in one hour. The nearest hip hop dance classes in my ‘hood, here I come.
Head to redbull.com/au/en/events/1331625037349/red-bull-flying-bach-international for info on the Red Bull Flying Bach tour.
By Julia Giampietro
Unless you’ve been hiding under a rock (see what we did there!?) you’ve most likely heard of paleo; also commonly referred to as the caveman/stone-age/hunter-gatherer/primal/Neanderthal diet.
So what exactly is the go with eating like Fred Flintstone and Co. in the 21st century? Here’s the deal.
First thing’s first. Paleo, pronounced pay-lee-oh, short for “Paleolithic era” is based on the premise that the way in which our ancestors ate back in the day, was – and still is – most ideal in achieving optimum health, wellbeing and longevity.
• Lean meats
• Nuts & Seeds
• Processed foods & sugars
• Balanced blood sugar levels
• Improved satiety & weight management
• Brighter, clearer skin
• Increase in energy levels
• Happy, healthy gut
• Improved immunity
• Reduced allergies
• Improved sleeping patterns
But, if the thought of replacing your morning skim latte with a long black gives you anxiety, fear not. There are other ways you can dabble into the paleo way of life and still reap its benefits. Nutritionist, Claire Yates encourages a more holistic approach rather than trying to replicate what our ancestors ate to a tee.
“It is about looking at evolutionary biology and figuring out what is the most nutrient dense food we can eat to nourish our body, prevent disease and lead a healthy life. This means making choices to not consume highly processed foods, food high in anti-nutrients and where possible, to buy local, seasonal and sustainable foods.” Claire shares.
“It also goes beyond just obeying dietary guidelines and is about nurturing the mind, body and soul. It is about following a lifestyle that is more in keeping with what our body needs to maintain health – this means working on cultivating happiness, reducing stress, making sleep a priority, getting out in nature and moving your body, all of these parts add up to making a healthy you.”
Flick to page 88 of our October issue for delicious paleo recipes that will have your breakfast, lunch, dinner, (and dessert!) sorted.
Ready to give your fitness a overhaul this spring? We asked Commando Steve to share his killer workout moves with us!
Great for: speed, agility, coordination
1.Start skipping as normal.
2.Once you get into a rhythm, jump higher and rotate the skipping rope twice under your feet.
3.If you can’t do double-unders in a row, alternate with single skips
2. Commando burpee
Great for: Legs, bottom, upper back, arms, chest, core
1.Crouch down and place your hands on the ground in front of you.
2. Jump your feet back into a close-grip push-up position.
3.Lower your chest to the ground, then push yourself back up.
4. Jump your feet back in to your hands, then jump up and clap your hands above your head. Move straight into the next rep.
3. Shuttle Run
Great for: cardio, speed, endurance
1. Set two markers 20m apart.
2. Sprint back and forth between the two markers until time is up.
For more Commando moves, head to p.62 of the new October issue of Women’s Fitness magazine.
Get your daily nutrition hit with this antioxidant-packed smoothie
To celebrate the launch of their new Ginger Tonic Smoothie and Kinky Kale Juice, the blender masters at Boost are sharing this delish recipe for the perfect afternoon pick-me-up.
150ml Coconut water
30g of Kale (organic)
1 Lime juiced
30g Spinach (organic)
1 small raw Beetroot chopped
1 tbsp Chia seeds
2 tbsp Protein powder
1. Place all ingredients into blender and mix on high
Still thirsty? Make sure you grab a copy of our latest issue for your FREE Green Boost!
Tired, wired or overworked? These stealth yoga poses will sort you out and help kick-start your day
Upward-facing dog with lion breath
1. Lie face down. Exhale as you press your hands into the floor by your sides and straighten your arms.
2. Allow the tops of your thighs to lift, keeping your bottom relaxed.
3. Inhale through your nose. Exhale through your mouth making a ‘ha’ sound, opening your mouth wide.
4. Inhale and relax your face into a neutral expression, then exhale and release back down to the mat.
5. Repeat this sequence of movements 3 more times.
Warrior I with eagle arms
1. Start with your feet together, then exhale as you step your left foot back 1 metre.
2. Keeping your hips facing forward, align your left heel behind your right heel, then turn your left foot out 45 degrees.
3. Inhale and raise your arms up. Exhale and swing your left arm underneath the right to wrap the arms and bring the palms to touch. Bend your right knee.
4. Stay for 8 breaths, then do the other side.
1. Lie on your tummy, then bend your knees to bring your heels to your bottom. Reach back and hold the outside of your ankles.
2. Inhale and press your feet into your hands, lifting them away from your bottom.
3. Exhale and lift your thighs away from the floor, allowing your upper body to lift off the mat. Slide your shoulders back and down, keeping your neck lengthened.
4. Hold the pose for 8 deep breaths. Release then repeat twice more.
Want more moves to unwind before bed? Head to page 84 of our October issue for some body-loving moves.
Are your committing one of these seven deadly sins?
Spring’s here, ladies, so you’ve no doubt started assessing your wardrobe for things to cull, cleaned the mess under your bed (so that’s where the sweater you’ve been looking for all winter was) and committed to a new fitness regime (because summer is coming, guys, it’s coming!). When your cleaning spree takes you to the bathroom vanity, don’t forget to revamp your beauty routine and kick these naughty habits to the sin bin.
1. Not cleaning your make-up brushes
Before you blame the chocolate you ate the other night for your nasty breakout, go and check your make-up brushes. Uh-huh, just as we thought. Not giving your trusty tools a wipe down every couple of weeks will result in a build-up of bacteria (which will leave you with a few bumpy friends), and also stop your make-up looking flawless. Say goodbye to streaks (and germs) with a bottle of brush cleaner.
2. Using the wrong shade
You might have spent a few pretty pennies on that foundation, but honey, you’re a sand beige, not a golden brown, and that shade just ain’t working for you. Foundations are not fake tan, and unless you’re thinking of making a zombie cameo on The Walking Dead, they’re not supposed to make you pale, either. The next time you head to the beauty counter, test the formula along your jawline, not the back of your hand, and go for a shade that’s the same colour as your face (we know, outrageous, right?). This way you’ll get coverage where you need it, but you won’t be left with a tell-tale mask.
3. Over exfoliating
First they tell you that you’re not exfoliating enough. Now they tell you you’re doing it too much. We know, we know, you had more luck keeping up with the relationship status of Sookie Stackhouse - but don’t give up just yet. If you hit the hard stuff more than three times a week, chances are you’re going to be left with sore, flaky skin, more breakouts and (flash forward a few years later) wrinkles. To keep it simple, opt for a chemical exfoliant and use it once a week. There, easy!
4. Not washing your pillow case
We’d much rather spend our weekends lapping it up in the surf or brunching with the girls, but there are some things a gal just has to do. And that’s wash her pillow case. Besides being great for like, you know, general hygiene and all that, it’s also great for your skin. Just think of all the excess cream, hairspray, dead skin cells and other nasties you share your pillow with. Don’t want pimples? Wash your bed linen.
5. Sleeping in your make-up
This is one fight you’re not going to win. If you don’t wash your make-up off before hitting the hay, you’re just begging for fine lines, crusty lashes, dry skin, panda eyes and a dull complexion. If it’s an OH&S issue for you to operate a shower when you stumble on home at three am, take 30 seconds to get rid of your make-up with some trusty face wipes and give your skin a chance to regenerate.
6. Neglecting your neck
Slapped on the rosehip, hydrated your face with a rich, creamy moisturiser and even remembered to dot on a little eye serum? Congratulations. But if you didn’t share some of your nourishing elixirs with your neck and décolletage, do not pass go. Do not collect $200. These neglected areas need just as much love as your face. The skin is thinner and less elastic, which means without a little TLC it’s going to sag and be prone to wrinkles. Stop yourself from looking ten years older and make sure you spread that cream all the way down to you chest.
7. Forgetting to wear sunscreen
Lady, you live in Australia. We have a hole in our ozone layer. That means every time you ‘forget’ to wear sunscreen, you’re basically letting the sun etch a few dozen wrinkles into your forehead and sprinkle a few brown spots here and there. Plus, there’s the whole increasing-your-risk-of-skin-cancer factor. Sunscreen is the best anti-ageing product on the market, and it comes in your foundation. Excuses? Nada. Slip, slop, slap and make sure your BB cream is loaded with SPF.
On Sunday September 20th, The Ladies in Pink, together with Love Your Sister.org will be rallying to reach their goal of raising $30 000 for breast cancer awareness. Book yourself in for this special gluten-free high tea and you’ll be doing your part for the fight against breast cancer. You’ll be in for a dose of inspirational conversation from those affected by this awful disease, plus some sweet treats to celebrate their courageous spirit.
To get you ready for this uplifting event, here’s a little taster of what’s on the menu:
14 Medjool dates, large soft variety - pitted
1 cup sultanas 1/2 cup sesame seeds 1/3 cup hulled tahini 1 tbsp cinnamon 1 1/2 cups desiccated coconut
1 tsp nutmeg Pinch of Himalayan crystal or Celtic sea salt
1/2 cup extra sesame seeds for rolling
1. Place all ingredients (except extra sesame seeds) in the food processor and process till dates and sultanas have completely broken down and the mixture clumps.
2. Place the extra sesame seeds in a flat bowl and, dipping the palm side of your hands into the seeds, roll mixture into balls the width of 20 cent pieces. You will notice that the outsides of your cinnamon balls become coated firmly with the sesame seeds. Continue till the mixture is finished.
3. Store in a cool place in a sealed container.
Gluten free, nut free, vegan
Where: Leichhardt Town Hall
When: September 20, 2014
Cost: $85 + booking fee