Australian Shape 2013-12-2014-01.pdf

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W o r l d M a g s . n e t W o r l d M a g s . n e t

W o r l d M a g s . n e t
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O N T H E C O V E R

108

42

82

36

20 Strength Master the table-top and

the key to safe squats

22 Nutrition New wholegrain pasta,

shape up your wrap

24 Weight loss A low-cal fennel salad,

the skinny on cocktails

26 Health Skin cancer by the

numbers plus the latestmedical findings

28 You asked The lowdown on nails

30 Beauty Try our guide to hair

removal

32 Success stories How I beat diabetes by

losing 70 kilos

36 Target training Seven cant-miss tactics

42 CrossFit special Meet our Fit Chick champand try the experts tips

54 SHAPEs WOD Build muscle with a

world CrossFit champsworkout of the day

60 Diet Tips to stay slim for life

64 Health The truth about the

symptoms ofperimenopause

SHAPEYOUR LIFE

16 Fitness A high-intensity pool

workout, best bras

18 Whats new We test-drive altitude

training

Contents

68 PsycheHow one woman beatextreme dieting andexercise to regain herhealth

72 Winning secrets

Six surprising diet slip-ups and how to beat them

78 All juiced up The news on juicing

82 Recipes Sustainable goodness

in time for summer

88 Screen grabsOur best-eversunscreen guide

94 Travel Gym-free travel ideas

CrossFit marvels

48

82Seasonal secrets

54Train withthe fittestwoman inthe world

94Fun, activeholiday ideas

Thelowdownon juicing

78

FEATURES




6/1246 l S H A P E

IN EVERYISSUE

9 Editors letter

10 Your say

13 Six of the best

14 Whats on

15 The hot list

92 Subscribe

122Fit and fabulous

SHAPEYOUR BODY

102Power Play A playground workout

full of fun

108Arm Assault A single stop to sexy

arms

114 Surfs up A perfect 10 surfing

workout

108

Power playworkout

102

114 Surfs up withour yoga moves

Sculpt sexyarms - fast


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. w

The exercise instructions and advice in this magazine aredesigned for people who are in good health and physically fit.They are not intended to substitute for medical counselling.

The creators, producers, participants and distributors of Shapedisclaim any liability for loss or injury in connection with the

exercises shown or instruction and advice expressed herein.

Training for confidence

Both the paper manufacturer and our printermeet the international standard ISO 14001 forenvironmental management. The paper comes from sources certified under the Programme forEndorsement of Forest Certification scheme (PEFC). Please recycle this magazine - or give it to a friend.

editors letter

Join SHAPE on Facebook

(SHAPE Magazine Australia)

ODYSSEUS PUBLISHING PTY LIMITED

ABN 39 122 001 665

Suite 15, Level 2, 174 Willoughby Rd, Crows Nest NSW

PO Box 81, St Leonards, NSW 1590

Tel: (02) 9439 1955 Fax: (02) 9439 1977

Editorial: [email protected]

Subscription enquiries: (02) 9439 1955

[email protected]

See page 92 for subscription details

Editorial DirectorIan Brooks

[email protected]

Associate Publisher Cara Boatswain

[email protected]

Writer/Chief Sub Jane Southward

jane@shap emagazine. com.au

DesignerSimone Marinkovic

Food EditorJulie Hughes

julie@shapemagazin e.com.au

Web EditorNicole Langford

[email protected]

Advertising Enquiries

[email protected]

PublishersIan Brooks, Todd Cole

www.shapemagazine.com.auPublished 6 times per year. Printed by Webstar.

Australian distribution by Network Services. Tel: 1300 131 169.

New Zealand distribution by Gordon and Gotch: (02) 9625 3000.

Copyright 2013 Odysseus Publishing Pty Ltd and Weider

Publications, LLC.Shapeis published under licence from Weider

Publications, LLC. All rights reserved. Reprinted with permission.

No part of this publication may be reproduced, translated or

converted into machine readable form or language without

the written consent of the publisher.Shapeis a trademark of

Weider Publications, LLC and is used under licence from Weider

Publications, LLC and may not be used or reproduced without

permission from Weider Publications, LLC. Articles expressthe opinions of the authors and are not necessarily those of the

Publisher, Editor or Odysseus Publishing Pty Limited.

ISSN 1837-2473.

WEIDER PUBLICATIONS, LLC

A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer

David Pecker

Executive Vice President, Chief Marketing Officer

Kevin Hyson

Executive Vice President, Consumer Marketing

David W. Leckey

Executive Vice President, Chief Financial Officer,

Treasurer: Chris Polimeni

President/CEO, Distribution Services, INC.

John D. SwlderExecutive Vice President/Chief Digital Officer

Joseph M. Bilman

Executive Vice President,

Digital Media Operations/CIO

David Thompson

General Manager, AMI International & Syndication

Lawrence A. Bornstein

Founders

Joe Weider

Ben Weider

PEFC/xx-xx-xx

Environment

ISO 14001Certification applies to

OffsetAlpinePrinting

It might be holiday season but we are

celebrating with no-fail workouts to

make you strong inside and out. And,jutst in time for the New Year, we have the

lowdown on new research into howthe time of the day can affect yourchances of success in cardio, strengthtraining, job interviews and more. Start

2014 with SHAPE's winning strategyfor healthy recipes and fitness tips thatwork.

Next issue

Ian Brooks

Editorial Director

[email protected]

Onsale

Jan6

Why do we push ourselves so much? Every morning we wake up,choose a healthy breakfast and go for a run or to the gym for aworkout. We do it because it makes our bodies feel strong andhealthy, because of the benefits that come from hard work. Onceyou know that feeling its hard to give it up.

Thats why we keep going back day after day. There are the physicalresults from all this hard work (our bodies are leaner and we have morestamina) but the real success comes from within.

Our hard training gives us confidence, which in turn has the power tochange our lives. We walk a little taller, our faces are more relaxed, weapproach daily problems with more certainty and we are viewed by othersdifferently. When you work hard to maintain your physical strength, yourmental strength will never be far behind. And your confidence spreadsthrough to other people you meet. So in a small way, becoming strongerwill make the world a better place.

Thats why I love CrossFit. Its not only a no-nonsense strength andconditioning whole-body workout but its also community-centred. InCrossFit, everyone encourages each other to succeed and gain thatconfidence. In this issue we have Adelaides Amanda Allens inspiringstory on page 122 about her journey to become

the CrossFit World Masters Champion at age 43.At SHAPE we have been running our CrossFit-

style Fit Chick Challenge for a few years and inOctober we took it West. Our cover athlete, DenaeBrown, won against some tough competition,

just eight months after having her first baby. Theresults for her health in mind and body speak forthemselves - see the story on page 42.

While we are CrossFit-obsessed this issue,we do have great healthy recipes (SustainableGoodness, page 82), a workout you can try in

your local park (page 102) and a success storyin which Brisbane's Claire Turner beat diabetesby losing a staggering 75 kilos (page 32).

Stay confident.

SHAPEEditorial Director

Ian Brooks with Fit Chick

winner Denae Brown and

baby Sarah Taylor.

COVER PHOTOGRAPH:THERON KIRKMAN. HAIR AND MAKE-UP: YVETTE GRAY.

DENAE BROWN WEARSLULULEMON SPORTS BRA AND SHORTS. SEE HER STORY PAGE 42.




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inbox

readers letters

Win it!The author of our favourite

letter, email or Facebookupdate will win $160 of

workout gear thanks to 21.15.NINE Superlative, Australias

newest line of qualityCrossFit-inspired apparel. Theprize includes a pair of shorts,

T-shirt, crop and headband.Check out the range at 21-15-nine.myshopify.com and look

the part while you sweat itout! Elle Schoemaker

takes home the Brooks Ghostrunning shoes valued at $200.

We love your feedbackand ideas because

they help us improveSHAPE magazine. Drop

us an email at [email protected]

to go in the running towin the great prize below.

Come on, you know youlove to win!

Thanks for the role models

FIRST TIME READER

Standing in the newsagency, Iwas browsing the fitness sectionof magazines. I picked up a few,had a flick and put them back.Then I grabbed yours. Each flickcaught my attention. I love allthe different workouts on offer,the interesting number crunchesand the recipes (of which theThai Peanut soba noodles is anew favourite). What I lovedmost is that your magazineoffers an outlook on overallfitness and health, not justweight loss, incredibly refreshing.Cant wait for the next edition.

- Melanie Bennett

I was recently reading through some teen magazinesand I am disgusted at the image they are portrayingas a healthy look. My daughter reads magazines inwhich every model is either seriously underweight orphotoshopped to look like they have perfect, blemish-free skin and a perfectly toned body. We wonder whythe percentage of depressed and anxiety-ridden girls isincreasing!

Many people have the wrong idea of what ahealthy image looks like. The kinds of people weneed to aspire to look like are athletes and peoplewho commit themselves to a healthy diet and goodworkout plan, not models who starve themselves orwho cheat themselves of a healthy image and rely onphotoshopping.

Our children need role models and your magazinecontains these kind of people. These are people who arefit and healthy and have got that way by using habitsthat they can keep up for the rest of their lives not fadsthat will last while their careers keep up and then justforget about looking and feeling healthy. So thank youfor keeping to reality and only using people who areactually healthy and happy.

- Jessie Hancock

MORE, PLEASE

I purchase every edition of SHAPE and thoroughly enjoyevery issue. I wish it came out every month. I loved the article"Firm up your bustline" (SHAPE, Oct/Nov issue) becauseit provided at-home substitutes for the exercises. More ofthat would be amazing! I'd like to make a recommendationfor a feature. Within my busy schedule I find it hard to makethe time to prepare healthy meals every day. I think a lot ofwomen would benefit from and appreciate the inclusion ofsome simple, healthy freezable lunch recipes to eat on the goor at work. I experiment with soups and crustless quiches inmuffi n tins that I can take from freezer to microwave but I'dlove to be inspired with some fresh ideas Thank you I hopeyou consider this. - Elle Schoemaker

ED:Please keep reading and we will bring you some ideas ina future issue.

GO DIGITALThe worlds gone digital and so has SHAPE magazine. Now we

have a few ways for you to get your bi-monthly dose of killer

workouts, expert nutrition ideas and top advice on everything

from relationships to parenting to the latest in beauty. You can

buy the magazine from your favourite newsagent, subscribe and

have SHAPE arrive at your door (see page 92 for a terrific deal)

or download the magazine to read on your iPad or computer.

Visitshapemagazine.com.au for details.

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One in five women regularly skipsbreakfast and two million women dont eatuntil they get to work, according to a newAustralian study commissioned by Helgas

bread. Even though Helgas has an interest in

promoting eating bread at breakfast, the figuresare startling. Hows this for a quick summer option a glass of berries, chopped orange and cerealwith Greek yoghurt? If you want to boost yourprotein intake, choose Chobani Non-Fat Yoghurt.It has 17.4 grams of protein in a 170g tub comparedwith Jalnas fat-free natural yoghurt with 11.4grams in a 200g tub, 9.8 grams in a 200 gramtub of Woolworths Select Greek Yoghurt and 9.4grams in Farmers Unions 200 gram tub.

in season

SHU

TTERSTOCK,GETTY

IMAGES

Six of the best

By JANE SOUTHWARD

Give upbooze orsugar

Buy a filteredwater bottle

New from Brita, with Germantechnology, is a drink bottle with acarbon filter tucked within the lid.Fill your bottle with tap water, andsip from the BPA-free bottle. Changethe filter disc once a week. $19.95for the bottle and $12.95 for eightfilter discs (enough to last foreight weeks). Sold in Target,Myer and department stores.

Compete at the beachLove the beach but like to be active when youre there? Australia will host thelargest volleyball festival in the southern hemisphere in December/January withmore than 3000 amateur competitors lining up to compete. Five beaches willhost events Cronulla in Sydney, Noosa and Surfers Paradise in Qld, Scarboroughin WA, and St Kilda in Melbourne. Visit slamfestival.com.au for details.

Eatbreakfast

ReadDeepakChopras new book

Protectyourself

The self-help guru, Dr Deepak Chopra, has anew book that makes you question why youeat and eat some more. What are You HungryFor?(Random House, $26, out December)looks at the psychology of eating and includesuseable tips and some great restaurants. And,if this doesnt get you thinking about theproblem of westerners overeating, Chopraclaims Americans eat 11 percent of all theirmeals in chain restaurants. Food for thought,for sure.

If youve given up the boozein Februaries past, and wanta new challenge, FebFast

has expanded to urgeparticipants to take a breakfrom sugar, caffeine, digitaloverload or booze next year.Since launching six yearsago, FebFast has raisedmore than $5.6 million foryouth addiction charities andinspired nearly 1,000,000alcohol-free days. If you wantto challenge yourself and

help raise money, visitfebfast.org.au to register.

The warmer weather makes evening and early-morning exercisea good idea. But protect yourself by wearing clothes that makeyou easy to be seen. Brooks has a new range of hats and topswith reflective panels all in a range of colours. Try the BrooksNightlife Reflective Vest ($50), Brooks Nightlife Mesh hat ($50)and if you are running in areas without much streetlighting, the

Brooks Nightlife Hat with LED light ($70). Visit brooksrunning.com.au for stockists.




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whats on

DECEMBER

Tai Chi and Qi Gong

for Beginners

Where:Central

Sydney, NSW

What:$10 classeseach Monday.

Contact:taichinews.

com/international/

sydney-australia

NOVEMBER 9-10

Camelbak Highland

Fling

Where:Bundanoon,

NSW

What:Mountain bike

event with various

races.

Contact:wildhorizons.com.au/highland-fling

NOVEMBER 3

3 Bays Marathon

Where:Portland, VICWhat:Try a full marathon,half run/walk or enter asa team and celebrate the

30th anniversary of this

annual sporting event.

Contact:

portland3baysmarathon.

org.au

Got an event in your state that SHAPE readers can train for in 2013/14?Email details to [email protected] with a couple of good action photos.

DECEMBER 15

Ironman 70.3

Where:Canberra, ACT

What:A testing half

ironman triathlon,

boasting a 1.9km swim,

a gruelling 90km cycle

and 21.1km run in the

nations capital.Contact:

ironmancanberra.com

NOVEMBER 17

Eureka Climb

Where:Melbourne, VIC

What:Race 2500

others to the top ofthe 88-floor residential

tower in Southbank.

Contact:eurekaclimb.

com.au

NOVEMBER 9-10

The Weekend to End

Womens Cancers

Where:Sydney then in

Melbourne and Perth

in March.

What:Join a 60kmwalk to raise vital

funds.

Contact:endcancer.org.au

DECEMBER 1

Tour of Bright

Where:North-east VIC

What:Final day ofthe tough multi-stage

road race close to the

spectacular Victorian

Alps designed for

club riders or peoplewith good bike skills.

Contact:

tourofbright.com.au

Join hundreds of walkers and runners on

February 28-March 1 for a 50 or 100km

trek to raise funds for the Fred Hollows

Foundation. Registrations have alreadyclosed but donations are needed.

Contact:coastrek.com.au

SHAPEPICK

OF THESEASON

SYDNEYCOASTREK

JANUARY 26

Aquathon

Where:Wollongong,

NSWWhat:A range ofevents for all ages to

celebrate 15 years of

this event.

Contact:

aquathon.com.au

JANUARY 27

The Big Swim

Where:Sydneys PalmBeach, NSW

What:A 2.5km swim

to Whale Beach.

Contact:thebigswim.org.au

FEBRUARY 3

Cole Classic

Where:Sydneys

Manly Beach. NSW

What:Australias

largest open swim

with 1km and 2km

races in Manly.

Contact:coleclassic.com.au

APRIL 4-6

SHAPE Fit Chick

Challenge

Where:Melbourne

Exhibition Centre, VIC

What:A strength and

fitness competition to

find Australias fittest

woman.Contact:

fitnessexpo.com.au or

shapemagazine.com.au

DECEMBER 7-8

Lorne Adventure

Festival

Where:Lorne, VIC

What:A 50km or

29.2km course,

including swimming,kayaking, mountain

biking and trail

running.Contact:

rapidascent.com.au

November December Coming up


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in the know

THE

HOTLIST

WORD ON THE STREET

Cashtration(kash-tra-shon)n. the act of cutting off your own shopping

funds because youve been spending beyond your means.

STAY ON TRACKLike keeping track of your heartrate but hate wearing a cheststrap? Thanks to the clever peopleat MIO, chest straps are a thingof the past. The Mio Alpha ($249;rebelsport.com.au) providesperformance-level accuracywithout the need for a chest strap.

FIT FIND

FASHION &FUNCTIONLook hot, but feel cool with the ONZIErange of activewear. It uses free-flowfabric technology to keep the body cool,dry and comfortable. With all retail prizesunder $60, ONZIE is affordable too. Visittheonzie.com to view the range.

SNACK RIGHTNeed a gluten-free snack for

your Christmas entertaining? Pick

up a pack of Piranha Chicca Chips.

Available in mouth-wateringflavours such as chilli and cream

cheese, they are delicious on their

own or can be used instead of

biscuits to accompany dips. Find

them in the health food aisle at

your local supermarket.

OHSWEETIE!The team fromSugarless have

added an Organic

Stevia to their

range. Its Australian

Certified Organic,

natural and has only0.4 calories perserve so you dont

have to be afraid of

the sugar bowl.

HOLIDAYREADSLAY DOWN YOURTOWEL, SLAP ONSOME SUNSCREENAND PEEL BACKTHE COVER OFTHESE GREAT

SUMMER READS.

Barracuda,

Christos Tsiolkas

Should we teachour children to win, orshould we teach themto live? An unflinchinglook at modernAustralia from theauthor of The Slap.

The Goldfinch,Donna Tart

Bestselling authorDonna Tartt is backwith her first novel in11 years. Its definitelybeen worth the wait.

Everything to Live For,

Turia Pitt

In September 2011,a 25-year-old mining

engineer entered anultra-marathon racethat would change herlife forever. A storyof survival againstincredible odds.


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fitness

MASTER CLASS

Prep WorkYour shoulders are used in

every swim stroke, making

them prone to overuse injuries.

Strengthen them with the two-

way row.

TRY ITAnchor the centre of a

resistance band around a sturdyobject (such as a doorknob)

and stand facing it with feet

shoulder-width apart. Hold an

end in each hand at chest height

in front of you with palms facing

the floor and lean back slightly

(band should be taut). Bend

elbows out to sides, drawing

hands towards your chest.

Return to starting position; do

five reps. Next, rotate palms

towards each other. Bend

elbows back, drawing hands

towards sides. Return to starting

position; do five reps. Repeatthe series twice more.

ROLL WITH IT

Your body shouldrotate slightly

towards your

extended arm.

STRETCH YOUR LEGSBend your knees only slightly

and focus on using your entire

leg to kick. Extending your

legs increases the surface areafrom your hips to your toes,

upping propulsion power.

STAY EVENDont let your hand

cross the centre-line

of your body as you

lower it. Plus, your

arms should remainshoulder-width apart.

Perfect the catch phase of thefreestyle stroke and youll swimmore efficiently. Heres how.

LOOK DOWN

Your head and neck should be

aligned with the rest of your

body. Gaze up and youll increasesurface drag; tuck your chin

towards your chest and youll

alter your body position.

PALM IT

As you draw your arm back,

use your hand like a paddleto pull the water, helping to

propel you.

MAKE A POINTStart to increase the

bend in your elbow

as your hand passes

your hip.

1

Essentials

1/ONE-PIECEWith increased bust capacity and a

shelf bra for greater support and

confidence, the Womens

Endurance Contour Clipbackfrom

Speedo ($80; speedo.com.au) has

been designed by women, for women.

2/SWIM CAPThe Arena Unisex 3D Race Swim

Cap($15.29; wiggle.com.au) uses 3D

moulding technology to offer

maximum comfort without hindering

performance.

3/GOGGLESStand out from the crowd with the

new Missile Fuze goggles($35)

from Vorgee. Available in nine colour

combos from Rebel andparticipating sports and aquatic

centres.

IN THE SWIMFor a high-intensity workout on a hot summer day, the pool rules.Swim for just 20 minutes and youll burn up to 230 calories - whilestrengthening nearly every muscle from your shoulders to your feet.

Take your skills from minnow to shark with these tips. BY LISA JHUNG

1|BREATHE OUTAslong as your face issubmerged, you should

be slowly and steadily

exhaling through either

your nose or mouth.

Holding your breath

increases pressure in your

lungs which makes youtense your muscles and

can cause your legs to sink.

2|SWITCH IT UPTake a breath afterevery three strokes and

alternate turning your

head to the right and

left. You rotate your

body as you inhale,

so breathing to only

one side can result inmuscle imbalances.

3|AIM HIGHAs youpush off the wall tobegin your next lap, reach

both arms overhead and

point your fingertips

towards the opposite end

of the pool. This helps

lengthen your body,

putting you in a morestreamlined position that

minimises drag.

3

ISTO

CKPHOTO,ILLUSTRATION:AIMEE

LEVY

FORM CHECK

2





NICO

LAIGROSELL.HAIR

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AKEUP:MICHELLECOURSEY/

BA-REPS

Love running but hate the jiggle? Youre not alone: nearly two-thirds of

women experience breast pa in during vigorous exercise, accordingto recent research published in the British Journal of Sports Medicine

- and 17 percent of sufferers say the aches impair their ability to work

out. Breasts have limited support from ligaments and skin, says study

author Nicola Brown, a lecturer in health and exercise at St. Marys

University College in England. Movement can strain these structures

and cause discomfort. To ban the bounce, wear a sports bra that hasthick, adjustable shoulder straps and separate cups.

Combat movement with a bra thatpromises 83 percent less bounce.

Sold in D-H cup and made by aD+ specialist. $74.95

This Pammy maximum support croptop is Lorna Jane's best-selling bra.Adjustable straps and removable

padding. $59.99

PANACHE

BERLEI

BONDS

Follow tennis queen Serena Williams'lead and stop the bounce - no matter

what your size - with the BerleiElectrify Underwire Bra $49.95

If you are a small cup or doing lowimpact exercise such as Pilates oryoga, Bonds new Sporty Tops arelight and have no hardware on thestraps - so comfy if you are doing

floor exercises. $34.95

The Bounce

STOPS

get the right bra

HereLORNA JANE




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what's new

Does working out at altitude give you an edge? Is it only useful for elite athletes?JANE SOUTHWARD tries Australias largest facility.

A WORKOUT HIGH

The chamber is large enough

to hold 18 bikes, treadmills,elliptical and step machines.

The walls are lined with artificialgrass and through a glass wall Ican see a map listing the worldshighest peaks.

Theres Mt Everest at 8,850metres altitude, New ZealandsMt Cook at 3754, Machu Picchu at2430 and Mt Kosciuszko at 2230.

Inside the chamber I am workingout on a treadmill at an altitude of3000 metres, breathing air with14.8 percent oxygen (down fromthe 20.9 percent at sea level).While the scenery is on the boringside (three screens screaming

music), the workout is something

different. I often do my cardio on atreadmill at my gym 20 minutesat 7km/hr at an incline of 5-8.

Today I have an oximeter on myfinger which monitors the oxygensaturation of my blood as wellas my heart rate. After just twominutes at a pace of 6km/hr andan incline of one, I am puffi ng.My blood saturation levels havedropped from 96 percent (outsidethe chamber) to 86 percent.

Twelve more minutes, says MattWilliams, a rugby strength andconditioning coach with SydneysRandwick club who is running myinduction at Altitude 88 in Sydneys

Bondi Junction. Over the workout

my heart rate peaks at 150 beatsper minute, about 80 percent ofmy maximum capacity.

Altitude training, according toWilliams, affects people differently.The aim is to work out hard enoughfor your blood to be saturated with80-88 percent oxygen. The claimis this increases weight loss andboosts endurance. To put it simply,altitude training offers a harderworkout, faster.

Williams works with Troy Bundy,a triathlete who was so thrilledwith the results Sydney Swans AFLplayers got from altitude trainingin their private facility that he has

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set up Altitude 88, Australias largest

altitude training centre.

Bundy recommends 30-minute

workouts, two to three times a week.

Williams says it can take four to sixweeks for results to be obvious.

The centre offers group classes

Full Throttle, Need for Speed and

Ironman or you can work out

individually.

Bundy says that while many elite

athletes include altitude training

in their schedule, believing it gives

them an edge, he claims it works for

regular people, too. One important

piece of advice is to drink at least

a litre more water in the hours

following your workout.

Professor David Bishop, the

research leader for VictoriaUniversity's Sport, Exercise and

Active Living Institute, told aconference last year that the

research on altitude training shows

the results are mixed.

''The effects of this training vary

greatly from person to person and

even from one occasion to the next,''

Bishop said. ''Some players . . . may

increase performance by five percent,

some by just one or two percent and

others decreasing performance by as

much as two percent.''

Professor Chris Gore, head of

discipline at the Australian Institute

of Sport, has said the benefits are

small but important.Altitude can get you a one to one

and a half percent improvement in

performance, but in most world-

class races the difference betweenfirst and eighth or first and 15th is

often about a percent, he toldThe

Sydney Morning Herald.

So if you can get a one percent

improvement, then it is very

attractive to elite athletes, Gore

said. In simple terms, altitude has a

lot to do with increasing red blood

cells, but there is a lot more to do

with it than that. More red blood

cells means the body can carry more

oxygen, so it's effectively like having

a bigger motor.

After just one session, its hard to

know if it works for me. However, thefacility is private, luxurious (candles,

hair straighteners and even wall

racks if you want to hang up your

bike) make this a motivating place.

Its also the only place in Australia to

have RealRyder bikes that move side

to side, increasing the core workout.

They are challenging to ride at first

and test your balance as well as your

muscles.

And at $11 a 30-minute session,

I felt no bad side effects (think

headaches, nausea and dizziness

youd expect from altitude sickness),

its a fun workout worth adding intothe mix.

Not just for

elite athletes,

says Altitude

88 ownerTroy Bundy.

In 30 minutes,altitude training

offers a harder

workout, faster.

Drink a litre more

water to prevent

side effects.




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ThenumberofkilostheWorldMastersCrossfitchampioncanbenchpress.See

page122forfullstory.

numbercrunch

80

MOV

ES.CHRISFANNING.HAIR

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TABLETOP

1MOVE/ 3WAYS

Talk about a toning twofer: youll flattenyour abs and firm up your butt in aminute or less with this double-dutytabletop move from JAY CARDIELLO.(When one version feels easy, step it upto the next level.)

ADVANCED

TWO-POINT TABLETOPGet in basic tabletop position (see above). Extend right leg to hip

height in front of you and raise left arm to shoulder height out

to the side [shown].Hold for 30 seconds, then return to starting

position and repeat on opposite side (raise left leg and right arm).

INTERMEDIATE

TABLETOP WITH LEG LIFTGet in basic tabletop position (see above) and lift left knee

[shown]. Hold for 30 seconds, then lower left foot to starting

position and repeat on right side.

BEGINNER

BASIC TABLETOPSit with knees bent and feet shoulder-width apart on the floor.

Place hands beside hips on the floor, fingertips pointing forwards.

Lift hips and chest towards ceiling so that your body forms a line

from shoulders to knees [shown]. Hold for 30 to 60 seconds.

If you like how squats

tone your butt and legs,

youre probably tempted

to improve your results

by using more resistance.

Before you pick up a

barbell, though, get

out your calculator. In a

recent study published in

The American Journal of

Sports Medicine, of the 48people performing squats

with 60 or 80 percent of

their one-rep maximum

(referred to as 1RM, which

is the amount of weight a

person can lift just once),

all overarched their spines,

which can lead to chronic

pain. Dropping the weight

to 40 percent of their

1RM (for instance, if their

1RM is 18 kilos, theyd

lift seven) solved the

problem, but it also toned

less muscle. The solution?

Perfect your form by

practising the move with

just your body weight,

then gradually add

resistance. To maintain the

proper position:

XLook forward or

slightly up.XLower only untilthighs

are parallel to the floor

(ifyou can go that far),

knees aligned with toes.

XKeep your chest lifted

Your torso will naturally

come forward slightly

as you squat, but you

shouldnt lean forward;

aim for a 90-degree bend

in hips and knees.

XKeep heelson floor.

squatsA SAFER WAY TO DO

WITH WEIGHTS

strength

2 0 l S H A P E





BOTTOM:SHUTTERSTOCK,IILUSTRATION:NATASHAT

IBBOTT

Besides the bragging rights that come with it, mastering pull-ups sculpts a super-sexy back. To work up to them, follow

this plan from fitness trainer JAY BLAHNIK. Do three sets of eight reps of the first exercise three times a week, adding

resistance when the last rep is easy. When you can lift half your weight, advance to the second move.

Be the girl who can do pull-ups

LIFT WEIGHTS,LOSEFLEXIBILITY?

NO!

Strength training can m ake youstronger and firmer, but thatdoesnt mean it wi ll keep you

from being limber. The proof: ina study published in The Journalof Strength and ConditioningResearch, particip ants whoperformed strength-trainingin conjunction with stretching(twice a week for three months)saw increases in range of motionsimilar to those who just didflexibility exercises. Don t havetime to hang out and stretch? D oit while youre watching TV, orlimber up while resting betweenweight moves.

Seated lat pull-down

Load 9-13 kilos on a lat pull-down machine. Grab the long

bar with hands wider than

shoulders, palms facing away

from you, and sit with your

thighs under the pads. Pull

the bar towards your chest

[shown]. Straighten your arms

to raise it; repeat.

Standing lat

pull-downAttach handles to a highcable machine. Stand facing

machine, holding handles with

palms facing forward. Bend

your elbows, pulling handles

down towards your shoulders

[shown]. Return to starting

position; repeat. When you

can lift half your weight,

advance to the next move.

Assisted pull-up

Set the resistance on anassisted pull-up machine to

half your weight. Hold the

narrow handles with palms

facing each other. Bend your

elbows, lifting chest towards

hands [shown]. Return

to start; repeat. When you

can lift 80 percent of

your weight, try number four.

Pull-up

Grasp a pull-up bar with handswider than shoulders and

palms facing away from you.

(If necessary, bend your knees

so you hang from the bar.)

Bend elbows, pulling chest

towards the bar [shown].

Lower to start position and

repeat. Do two or three sets of

two to five reps.W o r l d M a g s . n e t W o r l d M a g s . n e t



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nutrition

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No, you dont have to work off every morsel you eat.

But before you indulge, consider how much effort it

would take to cancel out the calories.

1 STUFFED BAKED POTATO

(393 calories) = 52 minutes of horseback riding

You ate it?NEGATE IT!

393CALORI

ES

New research shows that while

Australians love our pasta and

know wholegrain is the healthiest

option, just 13 percent eat

wholegrain pasta regularly.

The survey of 1026 Australian

adults found the average

Australian household eats

104 pasta dishes a year (two

pasta meals a week). One in

three participants in the survey

by Barilla had never tried

wholegrain pasta.

Wholegrain pasta contains

all the naturally occurring parts

and nutrients of the durum

wheat the brain, germ and

endosperm. One serving 70

grams contains a third of the

recommended daily fibre intake,

246 calories and no fat (before

the sauce is added, that is). By

comparison, one slice of Burgen

soy and linseed bread has a

quarter of your daily required

fibre, 124 calories and four grams

of fat.Dietitian Nicole Senior, who is

working for Barilla to promote its

wholegrain pasta range which is

actually 51 percent wholegrain,

admits one of the downsides of

wholegrain pasta has been its

gluggy, cardboard-like taste.

One of the challenges we have

motivating people to eat whole

grain pasta has been its taste,

she admits. Now Barilla has

developed a wholegrain pasta

that tastes great. A special milling

technique and the addition of oat

fibre has improved the texture

and taste. Most people dont even

notice they are eating wholegrain

pasta.

As for how to cook the perfect

pasta, Barillas executive chef

Luca Ciano has these tips:

USE A LOT OF WATERAim for more than one litre of

water per 100 grams of pasta.

DONT WASTE OLIVE OILOil and water dont mix so adding

oil to water wont stop the pasta

sticking together. It just rises to the

top of the water and is wasted.

ADD SALTJust before the water reaches

boiling point, add salt one rounded

teaspoon per litre of water.

FROM POT TO PANGood quality pasta shouldnt stick

together. Dont rinse it once its

cooked, just remove it a minute

before its ready and combine

with the sauce in the pan along

with a few spoons of pasta

cooking water.

JUST ENOUGH SAUCE TOCOAT THE PASTA

Dont eat pasta because of the

calories? Try serving it Italian-

style with equal amounts of

pasta and sauce.

THEWHOLEGRAIN

TRUTH

Hold the

sauce, says

Barilla's Luca

Ciano.

2 2 l S H A P E

Thenumberofgramsoffibreadultsneeddaily-it'stheamountoffibreinhalfa

cupofdriedlentils.Source: NationalHeartFoundation

numbercrunch

25




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NAYASHAKOVAO

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SHAPE UPYOURWRAPThis wrap is a star in the taste department but many versions

pack crazy calorie counts - upwards of 1,200 - courtesy of

huge portions and high-fat fillings such as sour cream. Make it

at home, though, and you can bring that total down to around

370. Heres a blueprint for a better wrap. BY ABIGAIL LIBERS

STEP 1

BUILD A

BETTER BASE

Choose a 20cm

low-fat, whole-

wheat flour

tortilla (130

calories) with at

least five grams

of satiating fibre.

STEP 2

GO FOR HIGH

IMPACT CHEESE

To add extra punch for

fewer calories, choose a

light version of a pungentvariety such as sharp

cheddar (85 calories and

7g of fat per 20g slice or 70

calories and 5g of fat if you

choose a light cheese).

Grate it thin so you get a

taste in every bite.

STEP 3

CRANK UP THE

CRUNCHToss in even more

nutrients by adding

diced tomatoes,

capsicum and

shredded lettuce (all

between 10 and 32

calories per cup). For

silky texture, dice a

tablespoon of heart-

healthy avocado (15

calories); a little goes

a long way.

STEP 4

ADD SOME HEAT

Rather than smothering

your vegies with heavy,

bland sour cream, add

some low-cal zing with

jalapeos (4 calories

per sliced chilli). A sprig

or two of coriander

adds a piquant touch

for fewer than five

calories as well.

BONUS STEP

POWER UP THE PROTEIN

If you miss the meat, add cup of

chopped white-meat chicken for only

an additional 116 calories, 3 grams of

fat and 22 grams of protein; or lean

beef for 130 calories, 6 grams of fat

and 20 grams of protein.

STEP 5

ADD BULK WITH BEANS

Skip the high-carb white rice

and pile on protein-packed

black beans (110 calories and

7 grams of protein per half a

cup), which will help keep you

fuller longer (plus, theyre an

antioxidant powerhouse).

D E C E M B E R / J A N U A R Y 2 0 1 4 l 2 3




24/1242 4 l S H A P E

weight loss

SERVES:4 PREP TIME:15 MINUTES COOK TIME: NONE

1 To make the dressing, combine

vinegar, salt and sugar in a small bowl.

Mix until sugar dissolves. Slowly pour in

oil and whisk until emulsified. Set aside.

2 To make the salad, trim off the root

ends and tops of both fennel bulbs,

reserving some of the tender green

fronds. Cut each bulb in half lengthwise

and remove the tough outer layers and

dense white cores. Slice lengthwise as

thinly as possible and place in a large

serving bowl.

3 Peel cucumber, cut it in half

lengthwise, and scoop out seeds with a

spoon and discard. Cut into slices about

1cm thick and add to bowl. Top with

coriander, parsley, mint and the reserved

fennel fronds.

4 Add half the dressing to salad and

toss to coat. Divide evenly among

four plates and top each with two

tablespoons pomegranate seeds and

two tablespoons crumbled feta, if

desired. Serve with remaining dressing

on the side.

FOR THE SALAD

2 bulbs fennel

1 cucumber

cup roughly chopped fresh coriander

cup roughly chopped fresh parsley

2 tablespoons roughly chopped fresh mint

cup pomegranate seeds

cup crumbled feta (optional)

FOR THE DRESSING

2 tablespoons red wine vinegar

teaspoon salt

teaspoon sugar

cup olive oil

See Spot Run

NUTRITION SCORE PER SERVING:124 calories, 8g fat (1g saturated), 14g carbs,

2g protein, 5g fibre, 75mg calcium, 1mg iron, 186mg sodiumHAN

NAHWHITAKER.FOODSTYLING:SUSANOTTAVIANO/HA

LLEYRESOURCES.PROPSTYLING:ANGHARDBAILEY.R

ECIPEADAPTEDWITHPERMISSIONFROMMODERNMED

ITER-

RAN

EAN:EASY,FLAVORFULHOMECOOKING,BYMELIAMAR

DEN;STEWART,TABORI&CHANG;APRIL2013($35;AMA

ZON.COM).DOG:MLORENZPHOTOGRAPHY/GETTYIMAGES

Fennel, cucumber andpomegranate saladNot only is this dish adapted from chef Melia Mardens

cookbook Modern Mediterranean a fresh and tasty lunch,

its also one of the healthiest. Recent research confirms that

a diet rich in fruit, vegies and olive oil boosts longevity. Now

thats what we call a taste of the good life!

Method

Lose weight and maximise your

downtime by burning fat while

you turn your furry friend into

your favourite running buddy.

JSIZE UP YOUR PUP

Most dogs between 10 months

and 10 years that are not

overweight can safely run, says

Brian Zanghi, a researcher in

canine nutrition and exercise

physiology. However, he warns

that small breeds and those with

short legs relative to their body

size (think dachshunds) should

stick to walking.

J TAKE TIME TO TRAINBefore you pick up your pace,your dog should master the heel,

sit and stay commands.

J FIND THE PERFECT PATH

Sand can scratch the pads on

your poochs paws and ashphalt

may burn them, so choose either

a dirt trail or a paved one thats

bordered by grass.

J WALK BEFORE YOU RUN

Ease your dog into working

out by alternating 10 minutes

of walking and five minutes ofrunning for 30 minutes. After two

weeks begin increasing the time

spent jogging until youre both

doing it for half an hour straight.

J HYDRATE YOUR HOUNDTake a break every 15 minutes

and squeeze tepid water from

your water bottle into your pups

mouth. Keep an eye out for

signs of fatigue throughout your

run. If your dog starts panting

excessively, foams at the mouth

or can no longer keep up with

you, stop.




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MANAGEME

NT.SHUTTERSTOCK,ISTOCK

PHOTO.

Check the sugar content of snack foods. One

teriyaki chicken sushi roll has 8.9 grams - one

quarter of the recommended daily intake.

Didyou

know?

Pineapple slices a nd fresh berrypures can ma ke poolsidesippers appear healthy, butdont be fooled. Some of thosenotoriously sweet, paperumbrelladressed drinks cancontain close to 1,000 calories,says dietitian Andrea Giancoli,spokesperson for theAcademy of Nutritionand Dietetics. Try toorder one with 200calories or less. Checkout the fill lines on fivepopular picks (at right),

which show how muchyou can sw ig beforehitting that limit. Youmay just decide to grab asecond straw and sharewith a friend.- LAUREL LEICHT

The skinny onCocktails

Margarita(on the rocks)

190ml = 200 calories

White wine sangria260ml = 200 calories

Strawberry daiquiri100ml = 200 calories

Pia colada95ml = 200 calories

Mojito210ml = 200 calories

Try These SwapsSwap a biscuit for one slice of raisin toast and save

three teaspoons of sugar. Swap a glass of juice for apiece of fruit and save 2.5 teaspoons of sugar. Ditch

soft drink for mineral water and a squeeze of lemon or

lime juice and save 10 teaspoons of sugar.

What About Sweeteners?Alternative sweeteners (stevia, mannitol, sorbitol,

xylitol and agave) are the latest substitute artificial

sweeteners because they are made from plant extracts

rather than chemicals. Both alternative and artificial

sweeteners are useful to help satisfy the sweet craving

without the calories. Alleaume says they do not

result in the same dangerous spikes in blood sugar

compared with other added sugars. Take care, though,

as excessive intake of sweeteners, she says, can cause

diarrhoea, tummy upsets and bloating.

575G READY-

MADE PASTA

SAUCE

= 30g of sugar

(7.5 teaspoons

of sugar)

Nutritionist KATHLEEN ALLEAUME says you can

retrain your tastebuds to reduce sugar in your diet.

The first step is to work out how many teaspoons of

sugar are in your diet. One teaspoon of sugar equals

four grams and Alleaume, author of Whats Eating

You?(Random House) recommends no more than 10

teaspoons of added sugar (about 40 grams) each day.

1 BAR OF

CHOCOLATE

= 30g of sugar

(7.5 teaspoons

of sugar)

1 CAN OF SOFT

DRINK

= 40g of sugar

(10 teaspoons

of sugar)

1 GLASS OF

FRUIT JUICE

= 20g of sugar

(5 teaspoons

of sugar)

1 CHOC-CHIP

BISCUIT

= 18g of sugar

(4.5 teaspoons

of sugar)

1 TBS BBQ

SAUCE

= 8g of sugar

(2 teaspoons

of sugar)

HALF CUP

LOW FIBRE

CEREAL

= 4g of sugar

(1 teaspoon

of sugar)

600ML

SPORTS DRINK

= 27g of sugar

(6.75 teaspoons

of sugar)

Rewire your

tastebuds




26/1242 6 l S H A P E

BABY FOODIf youre having trouble conceiving, take a look at whats onyour plate. Women who got at least 25 percent of theirdaily calories from protein and less than 40 percent fromcarbs were four times more likely to get pregnant via invitro fertilisation(IVF) than those who ate a more starch-heavy diet, finds new research presented at an American

College of Obstetricians and Gynaecologists meeting. That

translates to about 50 grams of protein per day, which is in

line with the current dietary recommendations, explains

study author Dr Jeffrey Russell, director of the Delaware

Institute for Reproductive Medicine in the US. A few

patients in his practice even got pregnant without IVF after

changing their eating habits, says Russell. To create

healthy eggs, you need a balance of the right nutrients.

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SON/GETTY

IMAGES

health

TotalRecallA senior moment canhappen at any age - who

hasnt misplaced her keys? Infact, a new poll from theUniversity of California in LosAngeles found that 14 percentof 18- to 39-year-olds havealready experienced theoccasional memory lapse. Itcan be worrying so sharpenup with these scientificallyproven tips.

Go GreekYet another advantage of

following a Mediterranean diet,

which includes lots of fish and

olive oil: youre about 20 percentless likely to develop memory

problems, according to a new

University of Alabama study.

The diet is rich in omega-3 fatty

acids and a variety of vitamins

and minerals that support

cognitive functioning, says

co-author Virginia Wadley.

Aim for eightHours of sleep, that is. Getting

seven to eight hours a night will

help you log ample deep sleep,

which is crucial to storingmemories for the long haul.

When you learn new info, it

needs to be consolidated in

your brain so you can recall it

later, says Delphine Oudiette, a

postdoctoral psychology fellow

at Northwestern University.

Pop a corkEnjoying a glass or two of

champagne helped stave off

memory loss in a new British

study. Researchers credit

phenolic compounds in the

sparkling wine with aiding brainsignalling. Who needs another

reason to pop the bubbly!

Exercise EfficientlyWhen thetempo of your tunes matches the

cadence of your ride or run, you can

work at the same level with less effort,

according to aJournal of Sports

Medicine and Physical Fitnessstudy.

Breeze Through A SessionCreate a list of tracks with 125 to 140

beats per minute (bpm) for days when

youre dragging (see Jock Jams,

below). British researchers say this

rhythm reduces exercisers rate of

perceived exertion.

Stay The CourseStruggling through

a long session? Including inspirationalsongs in your mix can increase your

endurance by 15 percent, according to

research published in theJournal of

Sport & Exercise Psychology.

Recover FasterKeep your paws offthat pause button: a study in theJournal

of Strength and ConditioningResearch

shows that listening to music as you cool

down (as opposed to recouping in quiet)

lowers lactate levels in your blood,

speeding muscle repair.

Feel the Beat

Michael JacksonBeat It 140bpm

KATY PERRYPart of Me 128 bpm

Jock JamsThese songs hover around the recommended bpm and they are some of SHAPEs top picks.

AC/DCYou Shook Me All Night

Long 128 bpm

Salt-N-PepaPush It 128 bpm

The TemptationsGet Ready 136 bpm

Carrie UnderwoodBlown Away 138 bpm

Music has been proven to boost your energy and mood,

and research shows it can do wonders for your workout

as well. Press play to





Slap on a hat

to add style

and avoid

cancer.

Thenumberof

Australianswhodieof

melanomaeachyear.

Source: NSWCancerCouncil

numbercrunch

1544

SKIN CANCERby the numbersMore than 440,000 Australians will be treated for skin cancer thisyear. Heres how to avoid the nations most common cancer.BY JANE SOUTHWARD AND KARYN REPINSKI

21Percentage people who

drink three cups of coffeea day are less likely to develop

basal cell carcincoma than

those who rarely enjoy

a cup, according to a

recent study in

Cancer

Research.

2The number of hoursbefore you need toreapply sunscreen. If youre

swimming or sweating, slather

on more even sooner - one

study in the journal Clinics inDermatologyshowed that

perspiration makes skin more

prone to burning.

47Percent of lifetime sunexposure acquired byage 40. The take-home

message: its never too late to

start wearing sunscreen. One

recent study of adults showed

that a decade of wearing

sunscreen cut their likelihood

of developing melanoma, the

most dangerous form of skincancer.

3 in 10The

number ofmelanomas that begin in

moles. If one looks suspicious

(tip-offs include a change in

size, shape or colour), be

sure to see your doctor

ASAP. A big dont: relying on

smartphone apps to

diagnose skin lesions. In a

new study published inJAMA

Dermatology, three out of

four apps incorrectly

classified at least 30 percent

of melanomas as not

dangerous. While most

cancer-spotting apps rely oncomputer algorithms to

predict if moles are

malignant, cancer doesnt

always fit neatly into most

equations, say researchers.

66The percentage of

Australians who willdevelop some form of

skin cancer.

370,000Thenumberof cases of basal cell

carcinomas (BCC) and

squamous cell carcinoma

(SCC) diagnosed and treated

each year in Australia.

280The number ofnew melanomasdiagnosed in Australia each

year that are caused by

solarium use. (If this doesnt

scare you, try this: each year

2,500 new squamous cell

carcinomas are caused by

solarium use. Solariums will

be banned in NSW and some

other states from December2014).

BACK OFFIf a herniated (aka slippedor ruptured) disc is to blamefor your lower back pain,antibiotics just might offerrelief. A recent study in theEuropean Spine Journalfoundthat nearly half of peoplewith this common complaintwhich occurs when the jelly-like substance cushioningyour vertebrae gets pushedout of place, later develop abacterial infection. Accordingto researchers, a simple100-day course of amoxicillinsubstantially reduced theanguish for up to 80 percentof sufferers by quelling theinflammation that exacerbates

the ache. This med might bein order if youve had severepain for at least three months,your MRI shows a damagedvertebrae and swelling, andother treatment optionshave failed, says co-author DrClaus Manniche, a professorat the University of SouthernDenmark. Sounds like a greatback-up plan.

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Q&A?

Can a naturopath help me lose weight?

SHU

TTERSTOCK

2 8 l S H A P E

You Asked!

Mim Beim, a Bowral-

based naturopath

who has written

many books and runs

courses to help people

breathe better

(beamingwithhealth.com.au)says yes! I have developed a

low-starch eating plan that

my patients find easy to

follow, with very few

rules,Beim says. In additionto losing weight, my patientsinvariably have more energy

and better concentration

levels when they reduce the

bread, pasta, potatoes, cereal

and rice in their diets.

Low starch does not mean

low carbohydrates, afterall, fruit and vegetables are

carbohydrates and any diet

that limits these powerhouse

foods cannot be good for

your health in the long term.

Here are Mim Beims three

simple rules of her weight

loss diet.

Rule 1:NO SUGAR. This

means no added sugar. Look

at food labels and avoid any

food that has more than 5gsugar per 100g.

Rule 2:EAT PROTEIN with

every meal - chicken, meat,

fish, eggs, nuts and seeds.

Protein helps stabilise bloodsugar levels so you wont feelhungry.

Rule 3:RESTRICT STARCHES

to two small portions a day.

Starches include bread,

pasta, potatoes, cereal and

rice.

This is not a quick fix diet,Beim warns. It is an excellent

lifelong eating plan that will

help you maintain a healthy

weight as well as avoid

diabetes and heart disease.

My nails are extremely soft

and weak. Whats wrong?Your preference for OPI Big Apple Red or

Essie Ballet Slippers might revealsomething about your style, but whats

going on underthat polish can provide clues toyour health, doctors say. If you can almost peel

them, you could have a thyroid disorder, says Dr

Shilpi Agarwal. Another possible culprit: a Vitamin

B deficiency. (Ask your doctor if taking biotin and

B12 supplements would help.) If your nails haveindentations you might have psoriasis. This

condition may affect your joints and scalp as

well as your skin, so see your GP in case you

need a referral to a specialist such as a

rheumatologist. Thick and yellow nails

indicate a fungal or bacterial infection. Tryover-the-counter solutions but if they

dont work see your doctor for a

prescription.


http://beamingwithhealth.com.au/http://worldmags.net/http://worldmags.net/http://beamingwithhealth.com.au/


29/124

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ISTO

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3 0 l S H A P E

beauty

Its Glow Time

FACEFOR CHISELLED CHEEKS

You dont have to be born with them. For

definition, simply sweep bronzer under

cheekbones, says Victorias Secret make-

up artist Carolina Gonzalez. Areas that are

darker recede while lighter ones stand out,

creating an optical illusion, she says.

FOR A SWAN-LIKE NECK

Eliminate a double chin by focusing

pigment along your jawline. Then, without

picking up more product, run your brush or

fingers towards your collarbone to add soft

colour. This helps you avoid that obvious

line of demarcation, Gonzalez says.

Say hi to summer by highlighting your assets and concealing flaws with these

application tricks and tan-tastic make-up products from the professionals.

1/ SOLID Infused with naturalwaxes and fine glitter particles,St Tropez Wash Off InstantShimmer Stick($34.95; DavidJones) lets you swipe on aglistening tint.2/ SPRAYMist legs withGuerlain Terracotta Jambes deGazelle($67; au.strawberrynet.com); a non-greasy oil can helpyou achieve a bronzed, luminousfinish from butt to toes.

3/ FLUIDAdd a pump or two ofDr Hauschka Translucent BronzeConcentrate ($62; drhauschka.com.au) to your daily facialsunscreen for a touch of colouror smooth the liquidstraight onto skin for moreintensity.4/ POWDERPhysicians FormulaBronze Booster Glow-BoostingPressed Bronzer($29.95;Priceline) contains vitamins,

moisturisers andbotanical extractsthat boost radiance.5/ LOTION Subtle goldflecks in Victorias SecretInstant Bronzing TintedShimmer Lotion(US$15;victoriassecret.com) help evenout your bodys skin tone whileVitamin E and shea buttersoften dry patches. Bonus: itsmells like a tropical drink.

Find Your Formula

1

2

5

4

3

BODYFOR LEANER LEGS

The combination of a darker shade and a

bit of sheen will instantly make your pins

look sculpted. To reduce the appearance

of cellulite, add an extra layer of bronzer to

your bum and the outside of your thighs.

FOR TONED ARMS

Flex your biceps and apply bronzer over

any shadows that your muscles naturally

create.

FOR A TAUT TUMMY

Using a large, angled brush, run powder

bronzer in a line from your bikini top to just

below your belly button. Then using

vertical strokes, lightly diffuse the

pigment out onto your abs.

FOR A WHITTLED MIDDLEHide love handles by using the same

brush and bronzer on the sides of

your torso. To create a more

nipped-in, hourglass shape,

deepen the colour at

your waistline.


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CRE

DITTOG

OH

EREPLEASE


T R E N D I N G N O W

SHU

TTERSTOCK,ISTOCKPHOTO

You may know it as Mother Natures ultimate thirst quencher but coconutwater is equally satisfying for dehydrated skin when applied topically. Lacedwith amino acids, it instantly seeps in to quench dryness. Even better, this clearliquid contains cytokinins (plant hormones that reduce redness and irritation),exfoliating Vitamin A and antioxidants that combat wrinkle-causing free radicals,says cosmetic chemist Jim Hammer. Some coconut water-infused productswere cuckoo for: Dial Cooconut Water Body Wash($5.49; Woolworths), agentle cleanser that also boasts soothing bamboo leaf extract; Coconut QuenchHydrating Mist with Coconut Water MCTs($26; fragrancesandcosmetics.com.au), a tocotrienol-spiked mist that nourishes and soothes skin; Revlon ColorStayAqua Mineral Makeup($36.95; bearevlon.com.au), an oil-free foundation that

contains coconut water to boost and retain the skins moisture.

COCONUT

WATER

1|You don't have to steal his razoranymore.Your significant other'ssturdy metal shaver once had an edge -literally - over your smaller one becauseit had more blades, an essential detailthat gave him a closer shave. (As thefirst blade pulls the hair up slightly, theblades that follow get a close-to-the-rootcrop.) But women's razors have closed thegender gap with new models featuring upto five blades. We love the Gillette VenusEmbrace Razor($14.99; Priceline). To furtherreduce irritation, prep the skin with shavingcream; it's more hydrating and allows fora less painful shave than soap or buya razor with in-built moisturiser such asthe Schick Intuition Pure Nourishment($12.70, supermarkets). Other skinlovingbest bets: TriShave 3in1 Shave Crme ForWomen($8.50; supermarkets) and FirstAid Beauty Smooth Shave Cream($13.90;David Jones).

2|

The newest depilatories are

practically odour-free and workfaster than ever. "The original versionsowed their strong scent to the chemicalscalcium thioglycolate and sodiumhydroxide, active ingredients that dissolvehair," says clinical professor of dermatologyDr Loretta Ciraldo. While these ingredientsare still used, they're now paired withpleasant scents that help neutralise theirodour. Depilatories are also no longeras messy as they come in a variety offormulas (sprays, creams, gels and lotions)designed to stay put as they do their

job, usually in 10 minutes or less. VeetIn Shower Hair Removal Cream($16.33;

supermarkets) is even water-resistant, soyou can use it in the shower while you'reshampooing (it won't rinse off until youwipe it with a cloth).

3|You can get the same waxingresults at home as you can at asalon/spa.The newest at-home waxingkits contain professional-quality wax tominimise post-treatment bumps. Thegentlest versions such as Nair SalonDivine Body Wax Kit ($21.69; pharmacies)contain glyceryl rosinate, an ingredient thatmakes the wax softer and more pliable,allowing it to stick to your hair rather thanto your skin. Another product that's madethe removal process easier: pellon strips."Good-quality pellon is a stiffer, less porousfabric than traditional muslin; the waxdoesn't seep through," says Jodi Shays,owner of Queen Bee Waxing. "This allowsthe strip to grip even the smallest hairsfirmly."

4|Lasers can be used on almost anyskin type."The lasers we used 10years ago were only effective on peoplewho had dark hair and light skin," saysdermatologist Dr Susan Taylor. "But nowlasers target the pigment in the hair ratherthan the pigment in the skin so they workfor women with darker skin too." As thehair absorbs the light, intense heat causesdamage to the hair follicle. "This leads togradual destruction of the hair, about a 20to 25 percent reduction with each visit,"says Dr Bruce Katz, director of the JuvaSkin & Laser Centre. Also increasinglyaccessible (and safe) are home laser

devices such as Philips Lumea Precision Plus($1,299.95; department stores) and E-One

($2,495; e-one.com.au) - the first medicallyapproved professional hair removal devicecertified for personal use at home.

5|You can end your battle within-growns; you just have to treatyour skin right. There are few things morefrustrating than spending time and cash togo bare only to see unsightly bumps flare up."In-growns can be caused either by bacteriaentering the follicle or by new growth gettingcaught under the skin," says Ciraldo. The fix?Products with pore-unclogging glycolic orsalicylic acid suchDermalogica Post-ShaveBalm ($35; dermalogica.com.au).

GET A LEG UPRemoving unwanted hair has become as much a part of our routines aspaying bills (and inspires just as much excitement) but we have goodnews. Thanks to innovations in hair-removal technology, you can getsmoother faster - and with far less irritation. In fact, once you see the newproducts and techniques weve discovered, you may stop thinking of hairremoval as a dreaded chore and may even look forward to it.


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inspiration

CLAIRE TURNER

Age:39

Height: 165cm

Before:173kg

After:98kg

Lost:75kg

Home:Brisbane, QLD

When Claire Turner

turned 18 she was

wearing size 24 clothes.

:KHQ VKH QLVKHG VFKRRO DQG

stopped playing hockey and

swimming, she just got bigger. Her

weight was affecting every part of

her life. She socialised very little

and developed depression.

However it was three years ago

when she was diagnosed with Type

2 diabetes that Claire decided to

take action.Generally I was feeling really

rotten, the public servant with the

Department of Human Services

said. My diabetes was being

so poorly managed, I had sleep

apnoea and also had a few vitamin

GHFLHQFLHV , QHHGHG VRPH KHOS

Claire turned to the team at

NuYu Weight Loss Retreat for a

health makeover.

I decided to take a stab at losing

weight, she said. I had got to the

point where I didnt have scales

high enough to weigh myself.I had always had a lifelong

It's awful that I gotso complacent aboutmy health that itbecame so serious.

AFTER

BEFORE

HOW I BEAT DIABETESBY LOSING 75 KILOS

battle with my weight, even in

primary school I was overweight.

Obesity runs in my fathers side

of the family but I have two sisterswho are both slim. I used food as a

substitute.

I started at NuYu in Windsor

near Sydney and went for six weeks

and a few months later for another

four weeks. I lost 40 kilos in that

year.

Sadly Claire found it hard to

continue her healthy habits and the

next year she regained the weight

plus some.

The diagnosis of diabetes was

the impetus for me to change,

she says. Its awful that I got socomplacent about my health that it

became as serious as it did. I had

been so withdrawn and socially I

was a recluse. I just worked and

spent time at home.

In 2012 Claire returned to

NuYus coastal facility at Kingscliff

on the NSW north coast. She

weighed 166 kilos and lost 16 kilos

in six weeks. Next she had surgery

for a gastric sleeve to help her

restrict what she was eating.

I wanted to do everything I

could, she says. NuYu is great to

get you feeling motivated and when

you go there you come away feeling

a lot healthier and more capable.

Its a boost every time I go there.

There are times when I have a

good run at it and then I slip back

into bad habits, she says. Now I

walk my dog a lot, I have joined a

gym and am starting tennis lessons.

I couldnt say I love exercise but

I never would have dreamt of doing

something like playing tennis.

My diabetes has gone completely. I have stopped all the

medication and my depression is

much better. I am nearly off the

meds for that as well.

Everything is a lot different.

I am a lot happier, have

PRUH FRQGHQFH DQG DP LQ D

relationship.

Claire is on a plan to lose

another 25 kilos. When I have

reached my goal I will have lost

100 kilos," she says.

LOST

75kg

S T I C K - W I T H - I T T I P S

STOP BUYING TAKEAWAY

"Cook ahead of time and havemeals in the freezer that youenjoy so you can have theseinstead of ordering takeaway."

GET AWAY FROM USING FOOD

AS A CRUTCH

"Go for a walk or try affi rmationsto boost your mood."

FOCUS ON PROTEIN

"This is especially important forme as I have small meals. I rarelyeat heavy carbs such as pasta,

rice and bread."

Off the

diabetes

medication

and 75 kilos

slimmer.

2 l S H A P E




33/124

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Like most women, SharonBaxter hasnt always been

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SHARON BAXTERAge:40

Height: 170cm

Before: 78kg

After: 63.5kg

Lost: 14.5kg

Home: Perth, WA


VARIETY IS KEY

"In terms of exercise try outlots of things so that you findsomething you enjoy."

EAT AND DRINK SMART

"Cut out as much processedfood from your diet and ditchthe alcohol."

BEFORE

LOST

14.5kg

FIRST TO GO WAS ALCOHOL

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spoke with Mal, her personal

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KRISTI BRYANTAge: 33

Height: 167 cm

Before: 106kg

After:61kg

Lost: 45kg

Home: Sydney, NSW

BEFORE

LOST

45kg

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I HAD TO PULL UPMY BIGGIRL KNICKERS AND DO IT

REWARD YOURSELF

Celebrate small achievements

and take it one step at a time.

KNOWLEDGE IS POWER

Learn from the process.

Sometimes the biggest

changes cant be seen, as

theyre the ones that happen in

your mindset.

AFTER





36/1243 6 l S H A P E

HAIR

ANDM

AKEUP:BELINDAZ

OLLO/OLIVERPIROI

NC.ASICS

TOP.ELISABETTAR

OGIANISHORTS.NIKESHORTS





BY STACY WHITMAN

PHOTOGRAPHY BY DARRYL ESTRINE

TARGET YOUR

BESTBODYThe key to getting as fit and firm

as possible is following a focusedstrategy - or seven of them.

Use our cant-miss tactics and

discoveryourperfect shape.

Working out makes you stronger,

happier, healthier and more

confident. Of course, one of the

other obvious benefits is it gives you a

sexier, firmer, leaner physique. At least its

supposed to. Sometimes you can dedicate

months to the gym and still not see the

results you hoped for. What am I doing

wrong? you think, as you consider tossing

out your entire routine and parking

yourself on the couch. But theres no needto give up on the whole exercise thing -

just finetune your workout plan. SHAPE

asked top trainers and exercise

physiologists exactlyhow to get flatter abs,

sleeker legs and improved endurance. Their

expert advice will help you figure out

where your program has gone awry, so you

can get back on track and finally make that

better-body dream a reality.




38/1243 8 l S H A P E

SFIELD GOALWorks rear shoulders

Stand with feet hip-widthapart and hold a 1-2 kilo

dumbbell in each hand. Lift

arms out to the sides, elbows

bent 90 degrees, forearms

perpendicular to the floor

[A]. Keeping upper arms still,

lower weights forwards to

shoulder leve

Documents

Australian Shape 2013-12-2014-01.pdf