Health and fitness with Lauren Hannaford

 

We chat to Lauren Hannaford (@lozhannahford) about her top fitness tips, how she stays motivated and her fitness mantra.

 

After competing as an elite gymnast for more than 20 years, IsoWhey-sponsored athlete Lauren ‘Loz’ Hannaford turned her fitness sights to gymnastics coaching, modelling and personal training. While touring the world with The Wiggles (yep, she once performed on stage as Dorothy the Dinosaur), Hannaford learnt the importance of the ‘do anywhere, anytime’ workout for boosting her health and wellbeing. “I always remind myself of how much more energised and vibrant I feel all day after I sweat myself through an awesome workout.”

Her top tips
Write it down - “This is a great way to believe you can do it. There is something about writing it down that makes it become real. When it becomes a real commitment there is no room for self-doubt or sabotage.”

Focus on process, not outcome - “I encourage [my clients] to have their specific goals but to ultimately make their main goal about a continued lifestyle. If you work toward the goal of making it become an ongoing lifestyle then you will just watch the other goals and results roll in naturally.”

Patience - “You see so many people fall off the wagon because their goal is too out of reach for the time being or don’t allow enough time. People often set goals and then can’t understand why they haven’t reached them after their first workout. Olympic athletes weren’t built in a day.”

Motivation hacks

Cultivate enjoyment - “Think about how you feel after each workout; how those feelgood endorphins make you feel vibrant and energised. I’ve never met a person who was disappointed they got up and did a workout but I have met plenty who were disappointed when they didn’t, and that is the motivation I get clients to use to keep coming back, not just focus on a weight loss number or whatever it may be.”

Mantra magic - “Have positive mantras that you memorise and remind yourself of over and over again. One that gets you to your workout, one that gets you through your workout and one that reminds you of how good you feel for doing your workout – so there is no room for negative thoughts.”

Go team - “Rally your friends or a work team around you. Train together and make it a ritual so that you are training for you but you are also all there training for each other. Coffee dates become a ritual, right? Then why not make training part of the ritual – before the coffee?”

Fit focus for 2016
“I think one of my focuses for my fitness in 2016 is to be more conscious of not letting winter stop me. I normally do my own kind of training but definitely next winter I will be booking into more classes to get my butt committed to training no matter how much I love my doona and pillow. And I’ll be changing things up and giving something new a try.”

 

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#RawFitspo - Win 1 of 3 protein packs from Amazonia

 

WIN 1 of 3 AMAZONIA Protein Packs to fuel your workouts, by sharing your #RawFitspo selfie.

How to win

Stay tuned for callouts on our official Facebook page and Instagram for monthly call outs. Get your game faces on!

To enter:
• Follow @whandfmag
• Follow @amazoniaco
• Post your selfie, #RawFitspo and tag @whandfmag

The three most creative entries will win.

 

Terms & Conditions for RawFitspo Competition
1. Entry is open to all residents of Australia aged 13 years and over except employees of the promoter and their immediate families and agencies associated with this promotion
2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law.
3. All entries become the property of the promoter.
4. The promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit.
5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170.
6. To enter the competition, entrants must post their ‘gym selfie’ photo on their own Instagram account, tagging @whandfmag and using the hashtag #RawFitspo. Users must be ‘following’ the Amazonia (@amazoniaco) and WH&F (@whandfmag) Instagram accounts to be eligible, and have their Instagram profiles set to ‘public’ view. Entrants must email the original photo to gelfies@womenshealthandfitness.com.au.
7. The competition will be judged by a panel appointed by the Promoters, and the three most creative selfies each month will win one of three prize packs.
8. The total prize value over six issues is $1439.10, with 18 to be won. Each pack is valued at $79.95. Each Amozonia Protein pack contains one ‘Raw Workout’ pre-workout supplement and one ‘Raw Protein Isolate’ protein powder.
9. Winners will be notified on the day after the magazine goes on sale via email.
10. Start Date of Competition: 2nd March 2016 at 12 noon (EST)
11. End Date of Competition: 16th August 2016 at 12 noon (EST)
12. Date, time and place drawn: Prize drawn the day after magazine sale date at 12 noon (EST) at 1 Miles Street, MULGRAVE VIC 3170.
13. If the prize remains unclaimed after three months of the first draw, then a replacement winner will be drawn.
14. This is game of skill and chance plays no part in determining the winner.
15. Prizes are non-transferable or exchangeable and cannot be taken as cash.
16. The judges’ decision is final and no correspondences will be entered into.
17. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose.
18. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://ift.tt/1vVFLmh) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize
13. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not be responsible for this replacement of the product or prize if any issues arise.

 

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Healthy snack ideas

 

Looking for healthy snack ideas? Try these easy snacks by dietitian Sally-Anne Livock.

    •    1 piece of fruit such as a banana or an apple. 

    •    15 unsalted, raw nuts 

    •    200 g tub low-fat natural yoghurt 
with frozen berries 

    •    4 apricot halves and 4 almonds 

    •    punnet of strawberries 

    •    250ml skinny latte 

    •    Homemade smoothie with low-fat 
milk, yoghurt and frozen berries 

    •    1 cup air-popped popcorn 

    •    175g tub of Yoplait Forme yoghurt 

    •    1 John West 61g Tuna to Go 
Lemon & Cracked Pepper 

    •    10 Sakata crackers with salsa 

    •    Vegie sticks (carrot, celery, 
capsicum, snow peas, asparagus, 
cauliflower) with salsa 

    •    Small muesli bar (420 kJ approx.) 

    •    2 Ryvita or corn thins with slice of 
low-fat cheese and tomato 

    •    40 g mini tub light Philli with 
carrot and celery sticks

 

 

For more healthy recipes ideas and healthy eating tips, check out our nutrition section.

 

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Being active with Brittney Cutts

 

We chat to Australian personal trainer and wellness coach Brittney Cutts about her mission and goals.

Hailing from small-town New Zealand, this young up-and-comer has not only managed to find Aussie-based love in Australian Football Leauge (AFL) star Matthew Suckling, but she has also worked hard to build a body, brand and career to match. A personal trainer and women’s wellness coach who lives by her own advice, Brittney Cutts told WH&F about her mission to help the world B.Active.

About the brand

My brand B.Active is all about helping women achieve their health and fitness goals through my own experiences and education. I post on Instagram about my life and things I’ve learnt. I want to encourage people to make healthier choices every day and to lead a lifestyle they can maintain; to ‘B.Active’, ‘B.Nourished’ and ‘B.Happy’.  
When I was growing up I used to get teased for having ‘chicken legs’ and for being too skinny. I used to eat a McDonald’s cheeseburger a day to try and beef myself up, which shows how oblivious I was to health and nutrition. I want to help other young women avoid those kinds of mistakes.

What she eats

My average diet is full of food! I absolutely love it. I try to be as healthy as possible most of the time, but I’m not afraid of a glass of wine either. I am a much happier person when I have balance. If I want to lose a little body fat, I will base my meals around meats, vegetables and good fats like avocado, walnuts and salmon. I supplement with iron, a probiotic and Trilogy greens.

Her workout plan

My favourite form of exercise is boxing. It is a good form of cardio and makes me feel like a bit of a badass. It’s a great stress reliever too.
Exercise and nutrition are important to me because they’re natural antidepressants. I think it’s intriguing how we can sculpt how our body looks on the outside while also achieving a sense of wellness on the inside. My body looks and feels horrible when I eat junk or under-train.
I overcome my cravings by removing foods that lack nutritional value from my shopping list. I find it hard to stay away from the Nutella jar sometimes, but if I don’t buy it then I can’t eat it!

Thoughts on staying motivated

I keep motivated by changing my phone’s background picture to reflect my next goal, so it’s always in my mind’s eye! There is a real sense of accomplishment when I work hard to achieve that goal and can change the photo.
I take time out to relax by going on spontaneous adventures. I leave my phone behind and get out of the city. Or I book a last-minute holiday to somewhere warm and with a beach, like Bali. I love random getaways and activities to break up my routine.

Getting social

I have built my social media following @brittactive by being real. I am not a model and I don’t over-promote or worry too much about how many followers I have. I just post about my life and continuously think about how each post might help other women in some small way.

Wise words of advice

The best advice I’ve ever received was to build a career that you love. There is no point spending 80 per cent of your day unhappy.
I admire people who live their life the way they really want to. They are the happiest ones, I think. It shouldn’t matter how much money, friends or followers someone has, everyone is different. If they are happy, so be it!

Looking for more Insta fitspo? Check out these 7 Instagrams to follow now.

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Chocolate oat protein slice

 

Meet your protein quota by including this decadent choc oat protein slice in your workday meal plan.

 

What you'll need

Makes: 12 slices // Prep Time: 15 minutes

Slice Ingredients:

• ½ cup shredded coconut
• ½ cup oats
• ½ cup LSA (ground linseed, sunflower seed and almond mix)
• ½ cup almond meal
• 2 tbsp psyllium husk
• 2 tbsp maca powder
• 2 tbsp coconut sugar
• 1 tsp ground cinnamon
• 1 cup of nut or seed butter (peanut butter, almond butter, tahini, cashew butter, Brazil nut butter, hazelnut butter, etc)

Chocolate Topping Ingredients:

• ¾ cup cacao butter, melted
• 3 tbsp cacao powder
• 3 tbsp honey

What you'll do
Mix slice ingredients in a bowl until well combined. Place into the fridge to set. Mix chocolate topping ingredients until smooth. Pour over slice and return to the fridge to set. Once set, cut slice into bars or squares. Store slice in the fridge.

WH&F test kitchen tip: Use chocolate protein powder in lieu of cacao powder in the topping and maca powder in the slice. If using sweetened protein powder, reduce or omit coconut sugar.  

Recipe courtesy nutritionist Emily Holmes. For more healthy treats, the Concious Foodie website and browse our healthy recipes section.

 

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Sweet potato brownies

 

Our April cover model Nadine Dumas talks healthy treats, fit food and shares her sweet potato brownie recipe.

 

ON FIT FOOD
I’m a fan of sweet potatoes and a protein that’s a bit lighter. I train right before lunch, so it’s usually eggs. For post-workout I will normally get a banana in right away with glutamine and then head to the local market for greens and another protein such as a chicken breast.

ON HEALTHY TREATS
I have a great recipe for sweet potato brownies. I find so many recipes use dates, of which I am not the biggest fan, so I switched them for these.

What you'll need:
•    2 cups baked sweet potato (skin removed)
•    3 eggs
•    ¼ cup coconut oil (melted)
•    ¼ cup agave
•    ¼ tsp vanilla
•    3 tbsp coconut flour
•    4 tbsp cocoa powder
•    2 tsp cinnamon
•    ½ tsp fresh ground ginger
•    ¼ tsp pumpkin pie spice
•    ¼ tsp baking powder
•    Pinch sea salt
•    Chocolate chunks (as many as you’d like)

What you'll do
Heat oven to 220°C. In a blender, add potato, egg, oil, agave, vanilla and blend until smooth. Add coconut flour, cocoa, cinnamon, ginger, spice, baking powder and salt and blend again. Fold the chocolate in by hand. Bake in a 20x20 cm dish for 35 minutes. Let sit for 30 minutes before serving.

You might also like browsing more healthy recipes.

 

 

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VIDEO: Pre-workout leg clams

 

WH&F Head Trainer Sheena-Lauren shows us activate your glutes with leg clams. Do these before you start your workout to maximise your Brazilian butt workout.

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Chocolate banana pancake recipe

 

Get your essential aminos on with these protein-packed brunch or post-workout meal.

What you'll need (makes 10 pikelet-size pancakes)
Pancakes

• 1 cup egg whites
• ½ cup vanilla whey protein powder
• 2 tbsp cottage cheese (if desired)
• ¼ cup buckwheat flakes or rolled oats
• 2 tbsp coconut flour
• 1 tsp baking powder

Topping (optional)

• 1 tbsp chocolate protein powder
• Water or almond milk to mix
• Sliced banana (berries may be substituted)

 

What you'll do
Heat non-stick pan with spray oil. Place all ingredients in a bowl and combine using a hand blender (or place in a blender and blend until combined). Pour quarter of the batter into the hot pan and tip pan to coat. Using a spatula, push edges towards centre. Once set, flip and cook other side. Remove from pan and repeat with remaining batter. Serve with a smudge of chocolate topping and sliced banana or fresh berries of your choice.

Recipe: Adapted from Anna Sward’s pancakes

You might also like browsing more healthy recipes.

 

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10 filling toast toppers under 100 calories

 

Up your toast toppers to include low-glycaemic combinations of protein and fibre sources with these toppings.

Think low-fat cottage cheese or cream cheese topped with fresh fruit. Let your flavour imagination run wild.

• ¼ sliced banana with 2 tsp low-fat cottage cheese or ricotta
•  2 tbsp mashed avocado, ½ diced tomato and 1 tbsp Vegemite
• 1 tbsp baked beans, 1 tbsp avocado
• 1 tbsp low-fat cottage cheese with sliced strawberries, melon or apple
• 2 egg whites (scrambled or hard-boiled) with 1 tsp avocado and 1 tbsp baked beans
• 2 egg whites (scrambled or hard-boiled) with 25 g slice of fat-removed bacon
• 1 tsp Nutella with 1 tbsp cottage cheese and sliced orange or strawberries or whole raspberries
• 1 tbsp cottage cheese with a squeeze of lemon or lime and black pepper, ½ chopped fresh tomato
• 1 tbsp hummus with 1 hard-boiled egg white, salt and pepper
• 1 tbsp ricotta, 1 egg, spinach, salt and pepper

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Motivation mind hacks

 

If you’re constantly fighting with yourself to get to the gym, a few mental tactics and mind motivation hacks can help.

Mental tactics can make a difference between staying in bed and making Pump class. For example, prospection – imagining how you’ll feel when what is now the future becomes the past – is just one hack. Along with these, strategic conversations with yourself and distraction can also work.

Take your mind elsewhere
If workouts feel like torture, no amount of refraining is going to work as you’re creating fresh evidence for the argument that exercise sucks. Try listening to music. Research shows that listening to music during a workout can extend the duration before you get tired, you’re effectively buying extra time and assisting your mission to re-imagine exercise as somewhere between neutral and enjoyable.

The diversion lowers perception of effort while endorphins released in response to hearing music we like masks fatigue according to psychologist Dane Barclay from Victoria’s Performance and Sports Psychology Clinic. “When we recognise that we are not enjoying something, our mind sends a spike of stress hormone cortisol to engage us in a behaviour that removes distress,” he says. Yet playlist selection is key as music that doesn’t match the workout tempo (think beats per minute) can backfire, piquing the body’s pain response.

Think of the outcome

Before you reach over for one too many doughnuts, a wave of guilt suddenly washes over you as you think of the outcomes of eating that extra doughnut. This here, is called prospection. It’s the ability to anticipate future mental processes, motivational and emotional states according to a paper published in the Journal Frontiers in Neuroscience.  

Staying home and telling the girls you have a migraine, for instance, is likely to leave you feeling lousier than you possibly could from any half-hour workout. Conversely, you probably know well that there’s nothing more empowering than conquering a challenge, so you can be pretty sure that even if the workout does suck (and it’s unlikely), the feeling afterwards will be worth it.

Self-talk is real talk

Despite the appeal of memes and affirmations, statements of effervescent positivity can work against achieving goals. The problem, experts say, is that layering a conscious thought over contrary unconscious core beliefs can lead to counterproductive inner conflict (think analysis paralysis) and self-flagellation when results fail to materialise.

A study published in journal Psychological Science suggests that rather than steamrolling doubts and telling yourself you’re sure you’ll run faster today than ever, also known as ‘declarative self-talk’, acknowledge your fear that you’ll barely make the 1km mark and come up with a question that challenges you to refute your contention (known as ‘interrogative self-talk). ‘Will I run my fastest time?’ ‘Last summer I struggled in the heat, but training in the heat will help me to run better times in hot conditions.’

The trick is to acknowledge doubts and incorporate them into your answer; while ‘hell, yes’ might get you out the door, if it’s unrealistic, you’re destined to fail and failure will only disempower you by solidifying doubt.

You might also like motivation tips from our trainers and experts.

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The sisters behind Base Body Babes

 

We chat to the sisters behind the @basebodybabes to find out what their life in fitness involves.

 

For anyone who grew up with a mad love for their soul sister, or who wouldn’t be seen dead in the gym without their fit buddy, this dynamic duo is for you. Personal trainers and experts in post-pregnancy fat loss, the basebodybabes love spoiling us with athletic snaps almost too cute to handle. The happy pair offer a range of online personal training systems for women, run their own successful business in Base Gym and top it off with health food café Base Fuel, brimming with raw, sugar-free deserts.

Our career

“Once we started training and helping others, everything shifted for us and we knew this was what we wanted to do. As sisters, the fact that we could do it together was even better. We felt like we had a lot to offer our clients and women in general – it’s a really great feeling helping them achieve their goals and change their lives.  It was a no brainer for us, we just had to make a career out of it.”

Our fitness regime
“Weights, weights and more weights! We lift between three-to-six times per week and we love it! Our system is based on a combination of strength and circuit-style training.”

My nutrition
“We love to eat fresh, natural wholefoods. We have a portion of protein with every meal, with lots of vegies and some fruit. We drink loads of water throughout the day and we try not to buy too many processed or packaged foods.”

Behind the scenes
“We tend to store fat in the lower part of our bodies, which is common for women. When we were younger, we weren’t so great at appreciating our natural body shape. As we grew up, and became more educated and experienced in life, we began to realise that we are all different as humans and we should embrace our natural curves. We have booties, so rather than trying to change that, we work it!”

NEXT: Find more motivational tips from the experts here.

 

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Top fat loss tips

 

From recovery sessions to food intolerances, trainer and IsoWhey sports ambassador Alexa Towersey shares her top five tips for fat loss.

 

1. Complete a lifestyle diary

This includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.  

2. Schedule at least two recovery sessions per week

I liken your body to a bank balance.  Every training session is a withdrawal; every recovery session is a deposit. If you are always training (withdrawing) and never recovering (depositing), you will eventually end up overdrawn and injured. Recovery practices include foam rolling, contrast showers, ice baths, massages and long walks.

3. Embrace hot yoga

The hot room allows for increased range of movement (which will translate into better range in your weight training), the heat enhances detoxification processes and the twisting movements improve digestion and lymphatic drainage in addition to massaging the internal organs.  Yoga is also great for stress management, and when you are stressed you will hold fat.

4. Test for food intolerances

Just because a food is ‘healthy’, doesn’t mean it’s healthy for you. If it doesn’t make you feel good, don’t eat it. Some of the most common intolerances include eggs, gluten, wheat, dairy, soy, corn and nuts. Intolerances can also be a result of eating too much of the same foods, so try and rotate your meal options regularly.

5. Support your liver and your detoxification channels using alternative body treatments

Think acupuncture, lymphatic drainage massage, Epsom salt baths, body brushing and infra-red saunas. Drink plenty of water to flush out toxins and try starting the day with a glass of warm water with fresh lemon juice.

For more fat loss tips, visit our weight loss section.

 

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Cinnamon Proughnuts

 

For a sweet treat minus the guilt, try these cinnamon proughnuts. Remember moderation is key!

 

What you'll need (Makes 4)

• 1 ½ cups gluten-free flour
• 1 scoop unflavoured protein powder
• ½ tsp baking powder
• ½ tsp cinnamon
• 1 tsp sugar
• Pinch sea salt
• ¼ cup unsweetened apple sauce
• ¼ cup light sour cream
• ½ cup almond milk
• ¼ cup coconut oil

What you'll do
In a bowl, whisk all dry ingredients. In a separate bowl, mix wet ingredients except coconut oil. Add wet to dry and mix well. Pour into prepared doughnut shapers, filling to ¾ full. Bake at 180°C for eight to 10 minutes. Before you remove doughnuts from oven, heat coconut oil in a small saucepan at medium-high (not high). Remove doughnuts from oven and remove from pan. Using tongs, place each doughnut in the oil and cover completely. Remove and immediately roll in cinnamon and, if desired, a little sugar.

Protein: 11 g // Carb: 63 g

NEXT: For more healthy snacks, try these chewy date balls.

 

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Getting to know Tasha Ross

 

We chat to Tasha Ross @tasha_rossxx about her career and journey in fitness.

 

Tasha Ross was modelling internationally when she looked around and saw nothing but thin girls with poor habits. Determined to pursue a career without damaging her health, she returned to Australia, completed a personal training course and shed 10 kg of fat. The rest is history (or can be found via social media.)

Her career
“I wanted to show others that starving yourself isn’t healthy, eating is. I began training children at sport clinics and I noticed they were often unaware of the harmful foods they were eating and the impact it had on their health. I believe more time and money needs to be put into diet and exercise education.”

Her fitness regime
“I do a mix of Pilates, cardio and weight lifting about five times a week. I believe the more well rounded your exercise routine is, the better your results will be. Rest days are also really important.
“I’m a big fan of booty building and creating curves. Deadlifts and lunges I find so challenging but they make such a difference to your shape.”

Her nutrition
“I found I was intolerant to dairy, gluten, wheat, and almonds, limiting my food options. My diet is usually shaped like an upside-down triangle, eating a big breakfast and having smaller and smaller meals as the day goes on. I eat around five-to-six meals a day to keep my metabolism up.”

Behind the scenes
“When I was younger I had scoliosis (a curvature in the spine), which prevented me from doing several exercises I loved. Everyone has their weaknesses but you just have to work around them. I have done Pilates for a few years now and it’s really helped manage the issue. It’s a great form of rehabilitation.”

For more real life stories and motivation, check out our lifestyle section.

 

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The importance of sleep

 

If you want to give yourself a better chance of avoiding the curveballs, prioritise sleep.

Clocking less than six hours of sleep per night compromises the brain’s ability to regulate emotions, making it that much harder to deal.

And it only takes one night of insufficient sleep to make you vulnerable to meltdowns according to a new Tel Aviv University study that identified the neurological mechanism responsible for disturbed emotion regulation and increased anxiety due to sleep debt.

In effect, the brain loses its ability to discern between what is and isn’t important, reported The Journal of Neuroscience.

Hannah Bailey shows us eight ways to improve your sleep:

Behaviour:

Ditch the macchiato, doughnut and laksa.
“Avoid caffeine in the afternoon and avoid large quantities of food, particularly heavy fatty foods, immediately prior to sleep that may make you feel uncomfortable and prevent sleep,” Dr Eckert says. If you suffer reflux, avoid spicy foods, as when you lie down it may come back to bite you.

Order a mocktail
A couple of vinos may feel like they usher you backstage at lala land, but the sleep you have when you get there is likely to be flawed. “Alcohol prior to sleep can impair sleep quality, cause snoring and in some cases lead to sleep apnoea, and should be avoided,” Dr Eckert says.

Move your workouts
Vigorous exercise just before bed can impair sleep, but Dr Eckert says that exercise at other times is actually a sleep aid. “It is associated with increased levels of slow-wave (deep) sleep.”

Switch off
Working back at the office or with your laptop on the couch can hijack your sleep routine. “Overly stimulating activities prior to sleep can make it difficult to fall asleep and should be avoided,” Dr Eckert says. Likewise detailed tasks.  “Maintaining a regular sleep routine that includes avoiding these types of activities immediately prior to sleep is ideal.” Exorcise the bedroom of any screens, Eckert advises. According to a 2012 Harvard Health Letter, blue wavelengths from fluorescent lightbulbs, LED lights and computer and iPad screens wreak greater havoc than white light on melatonin. In an experiment, blue light suppressed melatonin for around twice as long as green light. Red light, on the other hand, had the mildest effect on melatonin.

Bedroom
Dim the lights
According to the National Sleep Foundation, bright light inhibits the release of ‘sleep hormone’ melatonin, which can only be stimulated in a dimly lit environment. Any bright light can prevent the release of melatonin, preventing the onset of sleep. If you can’t block 100 per cent of light, Eckert advocates using a sleep mask to mimic a dark sleeping environment.

Pull the blinds
Skip diaphanous window dressings – however romantic – and go for a heavy fabric or blinds that completely block light. The first exposure to light in the morning activates a part of your brain called the supra-chiasmatic nucleus according to the National Sleep Foundation. That means processes associated with being awake crank into gear, calling a premature end to quality sleep.

Snuggle up
Sleep temperature is integral to the quality of shut-eye. UniSA’s Centre for Sleep Research revealed that that normal initiation of sleep demands a core body temperature drop. Ordinarily, the body automatically turns down its heat dial about 90 minutes before sleep, while insomniacs who find it hard to nod off tend to maintain a higher body temperature. While your body should regulate its own degrees, a hot or frigid room can mess with the process. Eckert says the ideal room temperature for sleep is 22 degrees Celsius. If you use an electric blanket to take the chill off your sheets, turn it off before falling asleep.

Luxe your crib
You can call high thread-count sheets a health expense. While they’re not a magic sleeping pill, Eckert says good bed linen complements other measures to maximise comfort, including temperature regulation.

NEXT: Lack of sleep not only impacts on your brain function, it also kills your beauty buzz.

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VIDEO: How to perfect the sumo deadlift

 

WH&F Head Trainer Sheena-Lauren helps us perfect our form when completing the sumo deadlift.

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Detoxing: the good, the bad and the informative

 

Before you jump on the detox bandwagon, it’s important to look into the potential side affects to a full body cleanse. Here, the experts help us unpack the pros and cons to this weight loss phenomenon.

 

Starving yourself is not the way to go

Most detoxes promote a reduced calorie intake, which can quickly turn into starvation mode. According to GP Dr Fran Bruce of Wesley LifeShape Clinic, most detoxes are “low in protein which can result in fatigue, dehydration, light headedness, headaches, mood swings and constipation.

Our bodies are capable of detoxing on their own

As our liver and kidneys work together to remove toxins from our systems, our bodies naturally go through a detoxification phase. If you’re thinking laxatives are the way to go, think again. Unless discussed with a medical practitioner, they can lead to some serious complications down the track, says Gastroenterologist, Dr Phillip Chang.

Detoxing is not a quick fix

Although detoxing can promote fat loss, this weight loss isn’t always fat loss. “You can expect to lose weight, but mainly due to water and muscle loss after depriving your body of essential nutrients such as protein, says Dietitian Lyndi Polivnick.

Before you ditch the idea of the detox, there are ways to healthily cleanse your body.

Fuel your body with wholesome goodness

There’s even more reason to head to the fresh food aisle of your supermarket because the most simple detox tactic is to avoid highly processed foods, says Dr Bruce. Avoid “foods that are high in fats and sugar, reduce your alcohol intake (if it exceeds the recommended guidelines) and limit caffeine consumption for a week or so.” Keep those energy levels high with nutrient dense wholefoods.  

Go green

While most detoxes miss the mark on fibre and protein, get more from “natural, minimally process foods such as fruit, leafy green vegetables (cabbage or kale) and psyllium (natural insoluble fibre)” in you, says Dr Chang.

Don’t detox for the long haul

When it comes to intense detoxes, short term is better than long term, says Polivnick. Opt for raw foods rather than juices to help out with your fibre intake and befriend water. Lots of it. “Supercharge your body’s natural ability to clear toxins…drink plenty of water, get exercising,” she says.

A little evaluation never hurt anyone

If you’re looking to reassess your habits, you can benefit from a process of elimination. Stewart suggests, eliminating ‘all animal protein products including eggs,” which can slow down the detoxing process. The Liver Cleansing Diet focuses on high quality nutrients including veggies, fruits, grains, nuts and seeds, which are important for your metabolism.

Full article by Hannah Blamey, featured in the January edition of Women’s Health and Fitness Magazine.

 

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