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4 ways to protect your face from the sun

Sun damage is the number-one cause of visible ageing. SPF isn’t enough! Protect your skin with antioxidant serums, pigment blocker, sunscreen and make-up.   How to maximise your protection With sun damage the number-one cause of visible ageing, the beauty biz is in hyperdrive developing ways to strengthen the body’s own defences. These non-traditional layers may be the next best thing to the fountain of youth. Growing up in Australia,…

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10 ways to bring your holiday home

Returning to work after your annual 4-week holiday can feel like Monday morning on steroids. Extend that holiday with a few simple changes to your routine. 1. After walking throught the door, give yourself the first hour of your time. 2. Only do one thing at a time. Leave the multitasking for work. 3. Eat something you wouldn’t normally eat. 4. Turn the phone off after dinner. 5. Have a…

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5-day ‘mindful eating’ meal plan

Choosing to be mindful with your food not only prevents absent-minded overfeeding, but increases satisfaction levels as well. Here’s your 5-day diet plan. Day 1 Breakfast:Traditional oats porridge with sliced fresh fruit such as kiwi fruit or strawberries Lunch Grainy bread sandwich with plenty of salad and tuna, salmon or lean meat DinnerSpaghetti bolognaise made with kidney beans on their own or with lean mince Day 2 Breakfast:Raisin toast with…

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Pilates exercise: swimming

This Pilates swimming exercise targets inner thighs, glutes, back and arms. How to 1. Place the Pilates ring in between the ankles and lay on your stomach with the arms wide, outstretched in front of you 2. Squeeze the ring with the ankles and come into extension with the body, making a c-curve through the back 3. Alternate the arms in a swimming motion, squeezing and releasing the ring as you…

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Chia pancakes with strawberries

We love these chia pancakes with strawberries and Greek yoghurt from our January BodyBlitz winner Leah Raynsford. “I came up with my chia pancakes as I wanted a low-carb option that would still contribute to my daily fibre intake,” Leah explains. “I serve them with either Queen’s sugar-free maple syrup or zero per cent fat Greek yoghurt and strawberries.” Ingredients »    125 g (1⁄2 cup) egg whites»    1⁄4 tsp baking…

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Yoga (asanas) ‘interrupts stress response’

Certain yoga postures (asanas) and breathing techniques have been shown to interrupt the stress response. Albert Einstein said problems cannot be solved by the same level of thinking that created them, yet the contemporary cult of cognition, in which the rational mind is tipped as a kind of Swiss army knife, has fostered a belief that we – beings distinguished from animals by our ability to reason – should be…

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Meet our cover model: Amanda Adams

  We chat with our gorgeous cover model Amanda Adams. On career bucket listsWhen I started out in the industry I knew I wanted to inspire other girls and women to live a healthier lifestyle, but at the age of 22, I was still learning who I was and what I was most passionate about. Did I want to focus on training? Nutrition? Competing? Modelling? Once I started treating myself…

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Fat burning supplements: do they REALLY work?

Fat burners are the supplement industry’s fave buzz word, but do they work and are they safe? Supplements in the stimulants category may enhance fat oxidisation depending on the goals of the exerciser (and who you’re talking to). According to personal trainer David Bayens (primalpt.com.au), “The benefits of caffeine are well known for fat oxidation and training drive. Green tea extract is also excellent as well as anything that supports…

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Mermaid with hip flexor stretch

This Pilates exercise releases the hip flexors, which pull on the lower back. The hip flexors shorten when we sit. Targets: The hip flexors, obliques, quads  How to 1. Start in a high kneeling position. Take one leg forward into a lunge and press hips forward until you feel a stretch through the front of the thigh and hip 2. Reach up to the ceiling and side bend towards the…

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Chocolate lover’s mug cake

This chocolate mug cake is made from protein powder, cacao and stevia. Best of all, it’s ready in 65 seconds! Ingredients: (serves 1) 1 scoop chocolate protein powder 1 tsp cacao 1 tsp stevia sweetener 1 egg white 1⁄4 tsp baking powder 1 tbsp skim milk Method: Mix all ingredients well in a mug. When a well-mixed batter is formed, microwave for 45 to 65 seconds depending on microwave power….

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