Cover Model 2017 Top 5 finalists announced

 

We are so excited to announce the Women’s Health and Fitness & Brazilian Butterfly Cover Model Competition Top 5 in the August edition of WH&F.

 

After hours of deliberation, our judging panel have finally come to a decision – and what a tough task our amazing Top 10 made this!

Grab your copy and read all about the WH&F and Brazilian Butterfly 2017 Cover Model Competition’s Top 5.

We’ve rounded up these energetic down-to-earth girls to chat all things fitness, from their fave training moves and workout playlists to their top tips for fitness newbies.

Get your copy today.

Follow us on Instagram (@whandfmag) & Facebook to follow our Cover Model reveal.

 

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Cover model Q&A: Lilian Dikmans

Lawyer turned fitness model, pro Muay Thai fighter and trainer, Lilian Dikmans knows a thing or two about pushing the limits and creating her own version of success. We caught up with our August 2017 cover model to find out what makes her tick.

 

 

MOVE

I usually train myself four to five times a week. I do a mixture of muay Thai, boxing, functional conditioning exercises, and some Pilates and yoga when I can fit it in. If I have a fight coming up, training increases to six days a week, sometimes twice a day.

EAT

I personally don’t count calories or macros. I just try to eat the most nutrient-dense foods and listen to what my body needs. I try to eat some form of protein, carbohydrate and fat at every meal because I find this is what keeps me satisfied, and I will increase my carbohydrates around training. My favourite treat meal is anything choc-mint.

BE

My days are always quite a mix. I might be on a shoot, at my computer creating content for my blog, teaching at Tribute Boxing or training myself – sometimes all of these in one day! But I love the variety. It keeps me on my toes.

THRIVE

To relax and relieve stress I just laugh. I don’t like to take my life or self too seriously.

Grab the August 2017 edition for her full cover model story. 

 

Website: rfhb.com.au

Instagram: @liliandikmans

Facebook: facebook.com/realfoodhealthybody

Photographer: Samuel Costin // samuelcostin.com // @samuel_costin

MUA: Kate Radford // kateradford.com // @kateradfordmua

Wearing: Lululemon

 

 

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Cover model Q&A: Lilian Dickmans

Lawyer turned fitness model, pro Muay Thai fighter and trainer, Lilian Dikmans knows a thing or two about pushing the limits and creating her own version of success. We caught up with our August 2017 cover model to find out what makes her tick.

 

 

MOVE

I usually train myself four to five times a week. I do a mixture of muay Thai, boxing, functional conditioning exercises, and some Pilates and yoga when I can fit it in. If I have a fight coming up, training increases to six days a week, sometimes twice a day.

EAT

I personally don’t count calories or macros. I just try to eat the most nutrient-dense foods and listen to what my body needs. I try to eat some form of protein, carbohydrate and fat at every meal because I find this is what keeps me satisfied, and I will increase my carbohydrates around training. My favourite treat meal is anything choc-mint.

BE

My days are always quite a mix. I might be on a shoot, at my computer creating content for my blog, teaching at Tribute Boxing or training myself – sometimes all of these in one day! But I love the variety. It keeps me on my toes.

THRIVE

To relax and relieve stress I just laugh. I don’t like to take my life or self too seriously.

Grab the August 2017 edition for her full cover model story. 

 

Website: rfhb.com.au

Instagram: @liliandikmans

Facebook: facebook.com/realfoodhealthybody

Photographer: Samuel Costin // samuelcostin.com // @samuel_costin

MUA: Kate Radford // kateradford.com // @kateradfordmua

Wearing: Lululemon

 

 

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Strengthen your immunity with these tops foods

Lifestyle factors such as exercising regularly, reducing stress and avoiding unhealthy habits such as smoking, all have a positive impact on your belly bacteria. However, food should be your top priority and is the best first-line treatment to boost the health of your microbiome and, in turn, strengthen your immunity.

 

 

Eat resistant starch: “This kind of fibre resists digestion and when it reaches the colon it is fermented by the bacteria there to produce by-products called short chain fatty acids,” says Dr Jane Muir, head of Translational Nutrition Science in the Department of Gastroenterology at Monash University. “In particular, it increases the production of a short chain fatty acid called butyrate, which is very important to keeping the lining of the gut healthy. Butyrate also has a range of other effects, which indicate that it may help to prevent inflammation and reduce the risk of colon cancer.” Foods high in resistant starch include oats, lentils, bananas, cashews and potato that has been cooked and cooled.

Plate up with plant foods: Bad bacteria can multiply super fast. In fact, after just two days of eating an animal-based diet of meat and dairy including bacon, ribs and cheese, people show a growth in potentially problematic bacteria in their gut, shows Harvard research. They also experience higher colonisation of fungi and viruses, and more microorganisms that can trigger inflammatory bowel disease within 24 hours of eating excessive meat and diary. By contrast, the levels of good belly bacteria rapidly improve when individuals are placed on a vegetable-only diet for several days. The take-home? Opt for the broccoli.

Enjoy natural prebiotics: Think foods such as asparagus, dandelion greens, Jerusalem artichoke, chicory, onions, leek and garlic. “Prebiotics are fibre compounds that pass undigested through the stomach and small intestine,” says Muir. “When prebiotics arrive in the large intestine, they promote the growth and activity of beneficial (probiotic) bacteria that live there. Having a healthy balance of gut bacteria benefits your digestion, absorption of minerals and immune system function. In short, it’s a win-win for your health.”

Serve a little sauerkraut: Fermented foods are high in probiotics – live bacteria that can help prevent harmful bacteria from attaching to your gut lining and growing there. They can also destroy toxins released by certain ‘bad’ bacteria that can make you sick. If that’s not enough,  probiotics send signals to your cells to nourish the mucus in your intestine, helping it act as a barrier against infection.

Fermented foods can also help to trigger proteins that protect the lining of your gut, shows research from Yale University. “But make sure you listen to your body – if you get symptoms of belly discomfort in relation to certain fermented foods, they may be upsetting your microbiome,” says naturopath and natural health consultant with Doctor Earth in Sydney, Sarah Luck. “Rotating your ferments can ensure a good balance. So during the week on different days, include sauerkraut, lacto-fermented cucumbers, miso (if you tolerate soy), kefir (a probiotic milk drink) and kimchi (a fermented Korean vegetable side dish) in your diet.”

You might also want to take probiotic supplements. “The improvements for digestive complaints usually start to become evident after a week or two of taking probiotics,” Luck explains. “Benefits to skin, mood and general health take a bit longer but usually kick in after a few weeks.”

Eat less carbs: Carbs are the preferred source of fuel for unhealthy bacteria, so loading up on sugars or refined carbs such as white bread and sweet biscuits can compromise your gut health. Instead, opt for wholegrains, and when you eat bread go for a rye sourdough, which is high in fibre and also contains beneficial bacteria from its starter culture.

Cut the chardonnays and coffees: Alcohol can increase the levels of gram-negative bacteria in your belly, which are notorious for causing immune system reactions. This family of bacteria causes an increase in endotoxins, which can be absorbed via the intestine into your bloodstream, then taxied via the portal vein to your liver. Once there, endotoxins can overload the Kupffer cells that help your liver do its filtering work. This can lead the Kupffer cells to activate inflammation in the liver too. Just one episode of binge drinking can cause enough damage to trigger leaky gut, shows research from the Massachusetts Medical School.

On the other hand, your morning espresso can increase acid production in your gut (even if it’s decaffeinated) and also irritate the lining of your stomach, getting in the way of leaky gut repair. The good news is that once you cut the coffee, the mucosal lining of your gut can start to repair and regenerate in as little as 48 hours, shows research from Charles University.

 

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5 exercises for at-home reformer Pilates

 

Want to bring your Pilates sessions home with you? Here are five ways to bring some reformer moves into your home workouts.

 

If reformer Pilates sounds like your kind of deal, you better be prepared to part with a pretty penny. An hour-long private lesson can set you back hundreds of dollars, while group classes are still quite pricey. But for those without the watertight income, exercise physiologist Jennifer Smallridge and physiotherapist at Sportsmed biologic, Rebecca Huppert put together five spins on classic reformer moves to have you reaping all the benefits in the comfort of your own home:

 

1. Reformer lunges

This move is traditionally performed with one foot on the carriage, one foot on the stable platform, and the lunge pushes the carriage back (creating instability). This can be reproduced with XR Slides on a carpeted area (xrslide.com) by placing one foot on the ground and the back foot on the slide, lunging and then swapping sides. You could also use a book to gain the sliding motion.

2. Hands in straps – pullovers

Without a reformer, a resistance band can be wrapped around a steady object (table leg, tied tightly around a door handle). Lie with your body facing away from the band, ensure there is tension in the band, extend both arms up to the ceiling and pull the band down towards your sides while keeping your pelvis neutral. Challenges to this move include putting the legs up in tabletop, and/or adding an abdominal curl.

3. Leg press

This is one of the foundation moves in reformer Pilates. Without the footbar to put the feet on, you can lie on a mat and place your legs in tabletop, then try to keep the pelvis level as you tap one foot down on the mat at a time. You must engage your core muscles for this to be effective and safe. Add difficulty by straightening the leg each time it lowers, or lifting up the head and chest.

4. Reformer row

Again, wrapping a resistance band around a fixed object will allow a row type movement to be performed. The reformer works well by challenging the core, so to get the same benefits, stand on an unstable surface (BOSU, cushion, one leg stand) or complete a squat at the same time, with your core muscles active.

5. Scooter

This exercise involves one leg firmly on the floor and the other on the carriage, pushing it back against resistance and challenging the gluteal muscles on both sides. Without a reformer, arabesques are a nice way to work these muscles. Stand on one leg, hands on hips and lower your chest/lift your back leg at the same time, so that you feel it working all of the stabilisers of your stance leg. Rise up and repeat.

NEXT: Looking for more home workouts? Try this 20-minute workout today.

 

 

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Ultimate protein pancake recipe

Squash sweet cravings and give your workout a boost with these decadent (yet healthy) recipes, courtesy of Goddess Nutrition.

 

Ingredients

  • 100g blended oats
  • 2 egg whites
  • 200ml almond milk
  • 1 scoop Goddess Nutrition™ Complete Recovery Lean Protein in Vanilla Milkshake flavour (or a flavour of your choice)
  • Plain yoghurt
  • Sliced fresh fruit
  • Honey

Method

1. Add blended oats and egg whites to 200ml of almond milk then whisk until smooth.

2. Stir in Goddess Nutrition™ Lean Protein until smooth.

3. Fry your pancakes in a shallow pan until golden.

4. Place your cooked pancakes onto a plate and spread a layer of plain yoghurt on top then fill with fresh fruit.

5. Roll up your pancake and drizzle honey over the top.

Top with more fruit and enjoy!

 

Nutrition

Calories 182kcal // Protein 12g // Carbs 25g // Fat 4g (per pancake)

NEXT: Looking for more healthy, protein-packed recipes? Try these raspberry and coconut protein truffles for a treat.

 

 

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Healthy turmeric latte recipe

Want to make sure you reap the benefits of wonder-spice turmeric? Try making your own turmeric latte to ensure you get the nutritional values while knowing exactly what’s in your cup.

 

 

Ingredients (Makes 10 cups)

  • 5 tsp ground turmeric
  • 2½ tsp ground ginger
  • 2½ tsp cinnamon
  • ¼ tsp black pepper

Note: you might want to start off with ½ tsp unless you’re already used to turmeric lattes – for a newbie, five tsps might be a bit strong!

Method:

Mix spices together. Store in an air-tight container.

To serve, take 1 tsp of the powder. Mix into ½ cup of hot milk of choice and ½ cup hot water. Sweeten with ½ tsp honey or some stevia if you need.

Nutritional value
(per serve):

Without milk

• 55kJ

• <1g fat, sugar, etc

With full-fat milk

• 416kJ

• 8g sugar (naturally occurring from milk)

• 5g fat

With skim milk

•303kJ

•7g sugar (naturally occurring from milk)

• 2g fat

With almond milk

• 242kJ

• 3g sugar

• 4g fat

With (carton) coconut milk

• 233kJ

• 2g sugar

• 4g fat

Recipe courtesy of Samantha Gemmell.

 

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How to avoid ingrown hairs

 

Ever wondered why you can’t seem to avoid pesky ingrown hairs? We turned to the team at Brazilian Butterfly to help! Here are five things you might be doing that promote ingrown hair.

 

 

1. You aren’t exfoliating:

The most common cause of ingrown hairs is a lack of exfoliation. Whilst we have all heard the advice of exfoliating after a wax, many of us ignore this advice and don’t bother. It is critical to exfoliate after a wax to not only minimize those pesky ingrown hairs but to maintain that smooth post wax feeling. Exfoliating removes dead skin cells, which clears the way for the newer skin underneath to appear. By removing the dead skin cells you minimize the chance of hairs being caught underneath and thus becoming ingrown.

The Brazilian Butterfly team recommends using the BB Body Scrub with a BB exfoliating mittglove or puff in the shower several times a week. To rehydrate after exfoliation try either the BB Tea Tree body lotion or for those with delicate skin the BB Delicate body lotion.

 

2. You aren’t using aftercare products:

While we have all felt pressured into buying recommended products when it comes to post wax care, the after products are crucial for maintaining your skin and ensuring ingrown hairs don’t appear.

On top of the items mentioned above they highly recommend all waxing clients to regularly use the BB Soothe post treatment, which has been specially formulated to relieve and prevent the discomfort of ingrown hairs. For males this product is great at treating male shaving rash as well! The BB Soothe is recommended as an application for any lumps and bumps that may occur in the open hair follicles and the best part is, it isn’t alcohol-based meaning it works for even the most delicate of skin. It contains an active ingredient, which helps to exfoliate the skin, bringing ingrown hairs to the surface for easy removal and also contains aloe vera and chamomile, which in conjunction work to reduce the swell and discomfort of ingrown hairs. 

3. You are waxing too frequently

It can be tempting to remove hair as soon as it starts to grow, but scheduling a wax too early will hurt you in the long run. If you wax your hair when it is shorter than 1/4 of an inch, the wax doesn’t have enough hair to grip onto which means your hairs will break instead of being pulled out at the roots. Having your hair break will result in ingrown hairs and irritation so it’s best to practice patience and leave your hair to regrow before waxing. 

4. Staying in active wear for too long after a workout

Activewear is fast becoming an everyday outfit for most of us. But staying in tight clothing and synthetic fabrics such as nylon leggings, skinny jeans and polyester underwear will only exacerbate ingrown hairs. These fabrics rub against the skin and don’t allow the skin to breathe, meaning more ingrown hairs for you. Combine this with perspiration during a workout, and it’s the perfect breeding ground for bacteria. After a wax try to stick with light, breathable fabrics.

5. Overactive sebaceous glands

Sebaceous glands, which are located at the base of the hair follicles, sometimes become overactive and release too much oil. This, combined with dead skin cells, tends to clog pores, which provides a wonderful environment for bacteria to form. It also means the hair regrowth becomes trapped under the skin forming an ingrown hair. Make sure you are exfoliating regularly; if symptoms persist it is best you contact your doctor or dermatologist.

As specialists in waxing, the team at Brazilian Butterfly make sure you are in good hands and can provide you with further advice on minimising ingrown hairs tailored to your skin and hair type. To book head over to their official website.

NEXT: Due for a waxing appointment? Here’s how to How to Make your Brazilian wax less painful make your experience less painful. 

 

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Kaffir green curry recipe

 

Keep your belly warm and healthy this winter with this mouth-watering green curry courtesy of Broth of Life.

 

 

Curry:

  • 4 chicken breasts without bone and skin – cut into large pieces (Vego option: your favourite vegetables or tofu)
  • 1 x 400ml can of organic coconut milk
  • ½ cup of pistachio nuts – chopped to garnish
  • 4 teaspoons of Broth of Life Dehydrated Chicken Broth
  • 1 red chilli – thinly sliced to garnish
  • 1 handful fresh coriander – to garnish
  • 1 tbsp of olive oil
  • 4 Kaffir lime leaves – to garnish

 

 

Curry Paste:

  • 3 teaspoons of Broth of Life Dehydrated Chicken Broth
  • 4-5 Kaffir lime leaves – torn discarding the stems & central veins
  • 4 medium green chillis – deseeded & finely chopped
  • 3 cloves of garlic
  • 2 tablespoons of extra-virgin olive oil
  • 2 teaspoons of galangal or 1 tbsp of ginger – peeled & chopped finely
  • ½ teaspoon of fresh ground black pepper
  • 1 tbsp of fish sauce
  • 6 spring onions – washed & chopped
  • 4 medium limes – zest & juice
  • 2 lemongrass stalks – trimmed back & chopped finely
  • 1 bunch of fresh basil or ½ a bunch Thai basil with stalk
  • 1 bunch of coriander with stalk

 

 

Method

1. Place all of the curry paste ingredients into a food processor and mix until a smooth paste forms.

2. Use half the paste to marinate the chicken for at least 30 mins. Allowing more time gives an extra seasoned and aromatic flavour.

3. Add olive oil to a hot wok or casserole pan and fry chicken for 5 mins, then add the rest of the marinade.

4. Add the coconut milk, bring to the boil, then simmer uncovered for about 10 mins until the chicken is cooked.

5. If you do want to add more salt, you can add another ½ tablespoon of fish sauce to the dish.

6. Serve into 4 bowls and add a teaspoon of Broth of Life Dehydrated Chicken Broth on top of each.

7. Sprinkle each bowl with pistachio nuts, fresh coriander leaves, Kaffir lime leaf and red chilli to garnish.

8. Serve with organic brown rice, if desired.

 

Photography: Emma Sheldrake


NEXT: Looking for more healthy recipes? Head to our extensive recipe collection for more.

 

 

 

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At-home full body shred workout

Heading to the gym during the cold and dark winter mornings is about as enticing as a dentist appointment. To help keep the winter blues at bay and maintain your shape, try this sweat sesh courtesy of 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson (@swedishalex) – all from the comfort of your own home.

 

alexmain.jpg

 

Photography: Athletic Agencies, Miles Muecke.

 

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

 

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

 

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

 

alex-warmup.jpg

 

Jog on the spot for 1 minute and then perform 10 bodyweight squats x 2 sets

Forward dynamic lunges x 20 and then perform 10 push-ups (knees or toes) x 2 sets

 


 

 

 

 

 

SUPERSET 1

Jump squats x 15

 

alex-jumpsquat.jpg

 

 

 

Stand with feet hip-width apart and brace your core. Sink your hips back and down into a squat position, swinging your arms back at the same time. Drive your body upwards through the legs, jumping high up in the air while extending your arms overhead. Keep squatting and jumping in a fast, smooth motion.

 

Push-up to Side Plank x 16

 

alex-pushupside.jpg

 

This exercise can be performed on your knees (beginners) or toes (advanced). With your abs braced, perform a push-up, taking your chest to elbow level and pressing up again. Turn your body sideways into a side plank, lifting the hips and reaching up. Come back to centre, and repeat on the other side.

 


 

 

 

 

 

SUPERSET 2

Step-up onto chair / lunge back combination x 15 each leg

 

alex-stepupchair.jpg

 

Place your right foot in the middle of the chair seat. Thrust your body up, lifting your left knee. Step down and lunge back with your right leg. At the bottom of your lunge you should ideally have a 90 degree angle in both knees, and your front thigh parallel to the floor. Repeat 15 times, and then change legs.

 

Dips off chair

 

alex-dips.jpg

 

To set up, place your hands shoulder-width apart behind you with fingers pointing forward. Lift your chest and take your hips off the chair. Bend and extend the elbows, keeping your hips close to the chair throughout. Try squeezing your elbows in towards each other to engage your triceps even more.

 


 

 

 

 

Bulgarian lunges with foot on chair x 15

 

alex-bulgarian.jpg

 

Place the top of your foot on the edge of the chair seat. Jump forward until you are about a metre away from the chair. Brace your abdominals and lift your chest proud. Bend your standing leg deeply, dropping the back knee straight down towards the floor, performing a Bulgarian lunge. Press up again through the heel of your standing leg.

 

Hover / plank combination x 16

 

alex-hoverplank.jpg

 

This exercise can be performed on your knees (beginners) or toes (advanced). Start in a hover position, resting on your forearms with your elbows under your shoulders and abs braced. Press up onto your hands into a high plank position. Return to your forearms again. The trick is to keep your hips as still and stable as possible as you move between the two positions.

 


 

 

 

SUPERSET 4

 

Hip bridge hold with alternating leg lift x 10

 

alex-bridgehold.jpg

 

Lie on your back with your knees bent and feet hip-width apart. Lift your hips up as high as possible by squeezing your glutes. Interlace your hands underneath you, pressing your arms into the floor and enabling you to lift higher into your hip bridge. If your mobility prevents you from interlacing your fingers, your arms can rest on the floor by your sides. This is your starting position. Lift one knee up in the air, extend the leg, bend again and then slowly return to the starting position. Keep your hips square and still throughout. Alternate sides.

 

Fireflies with push-up combination x 10

 

alex-fireflies.jpg

 

The foundation of this exercise is a push-up on knees (beginners) or toes (advanced). As you execute your push-up, bring your knee to your elbow at the bottom of your range. Return to the starting position. Keep your abs tight and your whole body straight and strong like a plank.

 


 

 

 

 

SUPERSET 5

 

Supine plank hold (modified table top pose) x 30 sec

 

alex-supineplank.jpg

 

Come into a seated position with your legs extended in front of you on the floor. Place your hands by your hips, fingers pointing outwards. Press through your hands and shoulders, lifting your chest proud. Lift your hips and legs up as high as you can. Try pressing the soles of your feet towards the floor.

 

Double leg extension / crunch combination x 15

 

alex-legextension.jpg

 

Extend your legs out to 45 degrees and stretch your arms behind your head while pressing your lower back down towards the floor. Then, crunch up curling your knees towards your chest and reaching your arms towards your feet. Repeat. If the exercise is too demanding on your lower back, lift your legs higher than 45 degrees on the extension to take the pressure off.

 

 

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