Getting to know Leah Simmons

We chat to yogi star Leah Simmons about her her fit life and how she fuels her body.

Leah Simmons prides herself on being the girl-next-door – who just happens to twist her body into amazing yogi shapes. A qualified Pilates and fitness instructor who hates to cook, she fuels her body with organic and wholesome food, and powers her Instagram with poses we can use for good health.

Day on a plate
Meal 1: 500 ml water with 2 g chlorella.
Meal 2: A long black coffee, two free-range eggs (boiled or scrambled) with one piece of organic rice loaf and one tbsp organic sauerkraut or kimchi.
Meal 3: Post-workout shake containing ½ frozen banana, handful of fresh or frozen berries, one large dollop of coconut yogurt, ½ cup coconut water, one tbsp pea and brown rice protein powder, one tsp superfood powder, and a pinch of Himalayan pink salt.
Meal 4: Big salad with 100 g tuna or grilled chicken and a homemade dressing containing extra-virgin olive oil and organic/raw/unpasteurised apple cider vinegar.
Meal 5: Green vegies with 150 g of a lean protein and ½ cup brown rice.

Simmons says
I am definitely not a foodie. Frankly, I just don't have time to create mouth-watering masterpieces of 'infused-this' and 'slow-cooked-that'. That doesn't mean to say though that I don't think about what I eat and appreciate food. I limit my alcohol intake and I eat a very healthy, balanced, organic diet that complements my training regime.
I would say that my overall diet is high protein, with a balance of good fats and carbohydrates. I always have a protein shake after training, unless I am trying to lean out for a photo shoot. If that's the case, I will avoid all sugar including fruit and limit my liquid intake to just water.

Looking for more motivational stories? Head to our lifestyle section. 

 

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VIDEO: 10 minute morning workout

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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Health and fitness with Lauren Simpson

 

Lauren Simpson is all about going hard or going home, with heavy weights her forte. We chat to her about her fit life and food. 

An online fitness coach, bikini competitor and powerlifter, she has transformed her life from skinny, unhappy and unhealthy to strong, confident and full of life – and now the Sydneysider is on a mission to inspire others.

Day on a plate

Meal 1: Beef rump steak, walnuts, spinach and a side of blueberries.

Meal 2: Turkey breast, macadamias, mushrooms and mixed green vegies.

Meal 3: Barramundi, avocado and mixed green vegies.

Meal 4: Pre-workout meal of chicken breast and white rice.

Meal 5: Post-workout meal of a protein shake with fruit.

Meal 6: Turkey breast and sweet potato.

Simpson says

The body has a greater need for certain nutrients at specific times. Overall, my macros for an entire day of eating are 30 per cent protein, 30 per cent fat and 40 per cent carbs. I always eat my higher carb meals around my workout.

My pre-workout meal consists of a lean protein and a complex carb, eaten 60 to 90 minutes before I hit the gym. I often opt for white rice, as it's easy on the digestive system and is fast acting. I train with quite heavy weights, so having my energy stores full prior to training ensures I maximise my performance.

Immediately after I exercise, I will have a protein shake. Protein consumed within 30 minutes of my workout kick-starts my muscles' recovery process; protein replenishes my muscle glycogen, reduces muscle soreness and fatigue, and promotes muscle repair and growth. I find whey protein isolate is best for fast absorption.

The meal after my post-workout shake is also higher in carbs, with a lean protein. I usually have brown rice in this meal due to its higher fibre content, which leaves me feeling fuller for longer.

Follow Lauren Simpson's journey on Instagram.

Looking for more motivational stories? Head to our lifestyle section. 

 

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Model turned personal trainer and nutritionist - getting to know Sophie Gray

 

Sophie Gray got more than she bargained for when she set out to forge her place in the modelling industry and came back with restrictive eating habits and a workout timetable that bordered on obsessive.

A quick life reset and this holistic nutritionist and personal trainer now inspires others to live happily and healthily with her personal workout plans, colourful recipes on Way of Gray and more than one laughing-fruit-selfie.

 

Her career

"Believe it or not, I'm actually not crazily into fitness. I work out because I know it's good for my body and that's exactly why I chose to pursue a career in healthy living – I felt like the industry was making it seem like you had to be all or nothing, all the time. I wanted to show women that you can be more casual about fitness, have fun and still see incredible results."

Her fitness regime

"I work out no more than four days a week, for about 45 minutes at a time. I do bodyweight exercises focusing on full body movement. I love training my core and getting my heart rate up. I also attend yoga classes as often as possible."

Her nutrition

"I absolutely love food and eat an abundance of fresh, natural foods every day. I love acai berry bowls, smoothies and raw chocolate. Sandwiches are also a favourite of mine. I never count calories."

Behind the scenes

"When I first got started, I was obsessed with my legs looking a certain way. I have always played sports and so my legs are/were muscular. I didn't understand that you can lose weight, but you can't change your body's natural shape.

"The one thing I like to make clear through my Instagram is that I cry just like everyone else. The smile you see through my channel is genuine, but I also have my down days – days where all I want to do is sit on the couch, eat cookies and cry. I think these days are necessary to enjoying the good ones."

Looking for more fitness inspiration? Check out these 7 Instagrams to follow now.

 

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Healthy breakfast bowl ideas

 

Muesli can be high in sugar, fat and kilojoules, so we turn the experts to show us how to make healthier options. 

"The perception that muesli is healthy may lead people to eat it in larger quantities than is recommended," says accredited practising dietitian and Dietitians Association of Australia spokesperson Kate Deppeler. Compare energy density (kJs per 100 g), grams of fat per 100 g (especially saturated) and sugars per 100 g. Keep serving size to half a cup – not three quarters as some packaging recommends or the two thirds or full cup often suggested for processed cereal products. 

Here are a few tips on how to turn your muesli into a healthy breakfast:

Homemade

 

If you love muesli, homemade is best. "Making homemade muesli allows you to have total control over the nutritional content of the finished product," Deppeler says. You can add a serving of real fruit, extra protein (think protein powder) and good fats in seeds such as chia.

Tasting Notes: Add "a variety of grains, such as rolled oats and bran, and a small amount of chopped nuts, seeds and dried fruit", Deppeler says.

Toasted

The yum factor of toasted muesli puts it on notice for overeating. Which is extra dangerous since toasted varieties are often cooked in fat and cram in significant extra kilojoules with no extra nutrients or satiety.

Tasting Notes: Keep toasted muesli serves to one quarter of a cup, which has about the same number of kilojoules as a half-cup serving of natural muesli.

Garnished

Blinging up muesli with nuts and seeds is a great way to make your brekkie more nutrient dense – and tasty, Deppeler says. Nuts and seeds are excellent sources of healthy fats and provide an additional source of fibre.

Tasting Notes: Limit portions of nuts and seeds to a pinch as they are energy dense. "A little goes a long way," says Deppeler. But don't eschew them to save kJs; the extra nutrients you gain will help cultivate conditions that result in less hunger later.

Bircher

Muesli soaked in yoghurt or milk has become the brunch du jour, but despite a reputation as a healthy option, so-called bircher can be deceptive. "Due to the addition of nuts, seeds, dried fruit, fruit juice, yoghurt, sweetener and oil or butter, the kilojoules quickly add up," Deppeler cautions. A bowl of bircher can contain as many calories as a plate of fish and chips or slice of lasagne.

Tasting Notes: Café servings amplify existing energy surpluses as their serving sizes can literally equate to half the average woman's daily energy needs. It's ideal to make your own so you can control additions and quantities, but if you do order out, estimate a half cup and leave the rest.

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Goji and pepita protein bark

 

Packed with protein, these goji and pepita treats make a healthy snack any time of day. 

What you'll need (makes 12 slices // Prep Time: 5 minutes plus freezing time)

Ingredients:
¾ cup Greek yoghurt
1 tbsp pepitas (pumpkin seeds)
1 tbsp goji berries
1 tbsp cacao nibs

Method:
Pour yoghurt into a 14 cm by 18 cm container or tray. Sprinkle with pepitas, goji berries and cacao nibs. Set in the freezer for a few hours until solid. Once frozen, break or cut into pieces and enjoy.

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Emma Ascher: March 2016 Bodyblitz winner

 

For scuba diving instructor Emma Ascher, having a healthy mind and body was vital to her everyday self-confidence out on the water. After letting her diet and exercise habits slip and feeling less than comfortable in her denim cut-offs, she rekindled her love of the weights room and is back looking taught, toned and terrific.

 

Three months ago I was living and working on a tiny island in Thailand, which meant I spent a lot of time in a bikini. I had never been overweight but in the preceding months, I had gotten out of shape and I decided something needed to be done. Around the same time, my friend gave me a copy of WH&F and I read it cover to cover! I was hooked and decided the BodyBlitz challenge was exactly what I was looking for.

After registering, I joined the only gym on the island. It was tiny and dominated by men. I felt really intimidated at first and just bumbled around trying out different machines. But then I did some research and put together some fitness plans with the help of WH&F, bodybuilding.com and YouTube. Within a couple of weeks I felt much more confident and I developed a passion for lifting.

This challenge has given me everything I could have ever wished for. It provided focus and an end date to aim for. I have seen big changes in my body and overhauled my attitude and mindset. My confidence and passion for life has been reignited and I have no intention of stopping my fitness journey anytime soon.

Read on for her thoughts on overcoming challenges, workout motivation, treats and goals. 

 

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On overcoming challenges:

The biggest obstacles I faced were the after-work drinks and the treats my boyfriend would bring home for me. Convincing other people that I was serious about a lifestyle change was the most difficult thing.

The first week was the hardest in adapting to the healthy eating and exercise. Getting up early to work out, and eating vegies instead of pizza, is tough to start off with. But after just one week I could see and feel the changes and that spurred me on. After the first month, I was in a groove and it became more of a habit. My body clock adjusted to the early mornings and exercise made me feel accomplished for the rest of the day. My taste buds changed and I craved fruit and vegies instead of processed, high-salt carbs.

On workout motivation:

Exercise was initiated because I wanted to lean down and muscle up, but it goes way deeper than that now. It improves my mood and confidence, which reflects back in my career, relationships and ambitions.

On food swaps:

My attitude to food changed a lot. I now view food as fuel for my body and not just a pleasurable pastime! I still enjoy food but now my body craves clean protein and vegetables.

I moved country right in the middle of my challenge, which meant living with my parents for a few weeks. They were incredibly supportive and my mum had a fridge stocked with fresh foods. After a couple of weeks, they were noticing the weight loss too.

On treats:

I did occasionally indulge myself but I would try and be smart about it. If I knew I was going out for dinner, I would eat really clean for breakfast and lunch so I could enjoy a full meal without feeling too much guilt. I would combine my family events with cheat meals and I would make sure I trained legs the day after to put the extra calories and energy to good use. This prevented me from any guilty feelings the day after that were sure to derail me from my end goal.

On measurements:

The 'before' pictures are a necessary evil. They were depressing to take because I didn't like what I saw but they definitely helped motivate me to change. The 'after' pictures are much more fun and are an even bigger motivation to continue. My after picture will one day be my new before picture!

'Before' and 'after' measurements work the same way. The before measurements can be demoralising, but it's also the first area you see changes. I think documenting pictures and measurements are vitally important to showing progress and maintaining motivation.

On goals:

Having an end goal date really helped me stay on track through the challenge. And knowing that I had submitted those awful 'before' pictures made me determined to see as big of a change as I could manage in the time allowed. I never want to look like that again.

My new goal is to live a happy, full and balanced life. My diet and exercise is always a top priority for me but I realise that sometimes you just have to live. I love my active and clean lifestyle, but if I fancy a drink and dinner with my man, then I'm going to go for it. I hope to inspire other women out there and make them realise that it's never too late to start a healthy lifestyle and to regain control of your body and mind

What she did

Monday: 30 minutes on Stairmaster and weight training (glutes and hamstrings)

Tuesday: 20 minutes on Stairmaster, 20 minutes on treadmill walking on an incline and weight training (shoulders and arms)

Wednesday: Yoga class and weight training (legs)

Thursday: 30 minutes on Stairmaster and weight training (back, chest and abs)

Friday: 20 minutes on Stairmaster, 20 minutes on treadmill walking on an incline and weight training (glutes and hamstrings)

Saturday: Functional fitness class and foam rolling

Sunday: Rest day

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Spicy pepita, kale and buckwheat salad

 

Lola Berry helps us explore new recipe ideas like this sturdy salad fully of healthy goodness that is incredibly easy to whip up.

 

What you'll need (serves 4)


Salad


• 125 g (1 cup) buckwheat

• 2 tbsp extra-virgin olive oil

• 1 onion, finely sliced

• 35 g (¼ cup) dried apricots, chopped

• 1 bunch of kale, stalks removed and leaves finely chopped

• Zest of 1 lemon

Spicy Pepitas


• Drizzle of extra-virgin olive oil, plus extra to serve

• 70 g (½ cup) pepitas (pumpkin seeds)

• Pinch of paprika

• Pinch of chilli flakes

• Pinch of salt flakes

What you'll do

Tip the buckwheat into a pot with 375 ml (1½ cups) of water. Bring to the boil then lower the heat a little and simmer for about 8 minutes. Drain and set aside to cool.

Pour the extra-virgin olive oil into a frying pan, add onion and sauté until onion starts to go transparent, then add the apricots and kale and lightly sauté for 2 minutes, until kale has softened and turned bright green. Then throw in your cooled buckwheat and toss it all together.

Now put a touch of olive oil in a small frypan and toast your pepitas. They will puff up a little – this is fun – then, just before you turn the heat down, add the paprika, chilli and salt. Toast for another minute or two.

Remove salad from heat, stir in the lemon zest and toss most of the pepitas through. Serve in a big bowl, drizzle with a dash of extra-virgin olive oil and sprinkle on the leftover pepitas – add a few more chilli flakes just like Lola Berry.

Recipe & image by Lola Berry.

First published at Nourish Magazine.

 

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Win tickets to the Melbourne Fitness and Health Expo 2016

 

Bringing you everything you need to know about a healthy balanced lifestyle, the Melbourne Fitness & Health Expo will be held from April 29 to May 1 at the Melbourne Convention & Exhibition Centre.

 

The three-day expo will bring together the best trainers, nutritionists, the latest gym equipment, as well as exercises and classes for all fitness devotees.

Try out products, get the latest in gym gear and accessories, trial different classics, train with fitness icons and compete in events and listen to industry experts.

Work up a sweat in the Celebrity & Expert Training Arena where you can take part in free group training sessions, open workouts and Q&As with Amanda Bisk, Laura Henshaw and Shannan Ponton and more.

If you want to learn more about healthy eating, the Healthy Living Stage will host cooking demos and free nutritional advice from leading experts including Lola Berry.

The competitive scene will see CrossFit competitions, Natural Bodybuilding/Sports Modelling competitions, Powerlifting Championships and the Pacific Invitational as well as the Strongman competition.

If you’re considering a career in fitness or wanted to further develop a fitness business, the Business Advice Centre powered by Fitness Australia is for you. Co-located with FILEX, get ready for over 250 sessions delivered by industry thought leaders and experts.

Enter your details below for your chance to win a double pass to the expo.

Expo opens to general public from 10am-7pm on Friday and 10am-5pm on Saturday. 

 

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(1). Entry is open to all residents of Australia except those residing in SA, 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 of suffering or sustained in connection with any of the prizes offered except for any liability which 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 nor for any prizes damaged in transit. (5). The promoter is Blitz Publications, 1 Miles St, Mulgrave, Victoria 3170. Fitness & Health Expo Melbourne Tickets Giveaway. (6). The competition will be drawn at the premises of the Promoters on May 16 2016. (7). The first 10 entries drawn will receive a double pass to the 2016 Fitness & Health Expo Melbourne. (8). Once the draw has taken place, no further correspondence will be entered into. (9). The total prize pool is valued at $480. (10). To enter, fill in your data at womenshealthandfitness.com.au or ironmanmag.com.au. (11). Please send your entry to: Fitness & Health Expo Melbourne Tickets Competetion, PO Box 4075, Mulgrave Vic 3170. (12) NSW Permit No. Permit # LTPM/09/00615.
 

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Peanut butter chocolate chip blondies

 

Sally O'Neill shares her peanut butter chocolate chip delights for a superfood treat without the guilt.

What you'll need (serves 12)

• 1 can chickpeas, rinsed
• 2 tsp natural vanilla extract
• ½ cup natural peanut butter*
• ¼ cup rice malt syrup or unsweetened apple sauce
• 2 tbsp coconut sugar*
• 1 tsp baking powder
• Pinch of sea salt flakes
• ½ cup of 85 per cent to 90 per cent dark chocolate broken into chips (or use vegan or dairy-free chocolate chips as needed)

* You can use almond butter, sunflower seed butter, or whatever nut butter you like. For a totally sugar-free version, use 30 drops of liquid Stevia instead of the sweeteners, and cacao nibs in place of the chocolate chips.

What you'll do

Preheat your oven to 180°C.

Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth.

Put half the chocolate chips and stir or pulse until combined.

Dump the dough into a lined brownie tin and spread until around 3 cm thick.

Press remaining chips into the top of the batter.

Bake for about 20–25 minutes, until slightly browning at the edge.

Remove from the oven and allow to cool.

Store in an airtight container at room temperature (or in the fridge) for up to one week.

Recipe by Sally O'Neill The Fit Foodie, first published on Nourish Magazine.

 

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VIDEO: Hamstring stretch

 

WH&F Head Trainer Sheena-Lauren helps us perfect shows us how to get more range and motion in our hamstrings.

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5 ways to promote a healthy brain

 

A healthy brain is an important aspect to a healthy body. Reflect, play, rest, move and mingle to promote brain health.

 

Reflect

Meditation improves memory, increases brain size, improves cooperation between brain hemispheres and enhances emotional intelligence according to the Exploration of Consciousness Research Institute. A separate study published in Frontiers in Human Neuroscience concluded that participating in an eight-week meditation training program was evident in brain function outside of meditation sessions.

TRY IT: High Performance Coach Stephanie Kakris, who teaches meditation, recommends starting with a guided meditation using an app such as Relax and Rest, which gives five-, 13- or 20-minute options with music or nature sounds.

Play
Whether cerebral exercises have any long-term effect on mental performance remains inconclusive, but play has been shown to hone brain processes neglected in routine-driven adult life. “The main problem is that although people can train themselves to do better on particular tasks, the performance improvement rarely generalises to other tasks and abilities,” says professor Nick Haslam, of the Melbourne School of Psychological Sciences.

TRY IT: Neuroscientists have designed a series of games called Lumosity to help challenge certain parts of your brain. The online and smartphone resource let’s you exercise core cognitive abilities whenever and wherever you like.

Nap
There’s no greater smart sabotage than undersleeping. Conversely, fixing your sleep habits can give you an instant thinking edge. “Being well rested means you will use your cognitive skills more efficiently because tiredness, anxiety and stress interfere with mental clarity, focus and concentrated effort,” says Prof Haslam.

TRY IT: Sleeping for as little as an hour less than you need to each night incrementally nets a costly sleep debt according to studies at University of Pennsylvania and the Walter Reed Research Institute. Participants who slept for six hours a night for a fortnight exhibited cognitive parallels to being legally drunk. Aim for eight hours.

Move
Vigorous physical exercise has been shown to have long- and short-term brain benefits. Findings published in Behavioural Brain Research suggest certain hormones, which are increased during exercise, may help improve memory and processing speed.

TRY IT: Get at least 30 minutes of moderate-intensity physical activity into most, if not all, days of the week. You can break it into short bouts such as three 10-minute sessions each day.

Mingle
Networking serves as intensive training in social intelligence. “A big part of success in life is the ability to build strong interpersonal relationships – be they in a netball team, a family unit or at work,” says Kakris.

TRY IT Mixing with new people, ideas and environments exposes you to new ideas, ways of thinking and perspectives, which can expand the framework within which you think. Face-to-face is ideal, but social media can also serve as a sort of cognitive gym according to Florida behaviour therapist Andrea Kuszewski.

Here are 5 other tips to keep your brain healthy.

 

 

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