A day in the life of cover model Alexia Clark

 


With a passion for helping others to live a healthy life (and not being afraid to admit she enjoys indulging in a sweet treat from time-to-time), the wonderfully raw and honest Alexia Clark

WH&F about her training and fit lifestyle.

 

 

MOVE

I typically train full body every day but with a focus on one particular muscle group. My schedule varies from week-to-week.

EAT

I eat loads of vegies, healthy carbs and protein. And if I’m treating myself to a sweet treat, it’s dark chocolate.

My favourite ‘cheat’ meal is Halo Top ice-cream!

BE

I typically wake up between 4am and 4:30am. I attend to emails and spend time with my dogs.

I train clients in the morning and get my own training in after that.

Once I’m done with my workout, I spend time working on new creative exercises to share on social media.

The rest of the day varies – from filming content and answering emails, to training clients and cooking with friends.

THRIVE

Fitness has been a huge stress reliever for me. I think more clearly and come up with my best ideas when I’m working out.

 

Website: alexia-clark.com

Instagram: @alexia_clark

Facebook: facebook.com/alexiafitness1

Photography: James Patrick // jamespatrick.com

 

Read her full cover model Q&A in the July 2017 edition of Women’s Health and Fitness magazine.

 

 

{nomultithumb}

 

A day in the life of cover model Alexa Clark

 


With a passion for helping others to live a healthy life (and not being afraid to admit she enjoys indulging in a sweet treat from time-to-time), the wonderfully raw and honest Alexia Clark

WH&F about her training and fit lifestyle.

 

 

MOVE

I typically train full body every day but with a focus on one particular muscle group. My schedule varies from week-to-week.

EAT

I eat loads of vegies, healthy carbs and protein. And if I’m treating myself to a sweet treat, it’s dark chocolate.

My favourite ‘cheat’ meal is Halo Top ice-cream!

BE

I typically wake up between 4am and 4:30am. I attend to emails and spend time with my dogs.

I train clients in the morning and get my own training in after that.

Once I’m done with my workout, I spend time working on new creative exercises to share on social media.

The rest of the day varies – from filming content and answering emails, to training clients and cooking with friends.

THRIVE

Fitness has been a huge stress reliever for me. I think more clearly and come up with my best ideas when I’m working out.

 

Website: alexia-clark.com

Instagram: @alexia_clark

Facebook: facebook.com/alexiafitness1

Photography: James Patrick // jamespatrick.com

 

Read her full cover model Q&A in the July 2017 edition of Women’s Health and Fitness magazine.

 

 

{nomultithumb}

 

How to meal prep like a pro

 

Meal prepping doesn’t need to be a complex process. Nutrition coach and trainer Danyelle Anderson and Advanced sports dietician and spokesperson for the Dieticians Association of Australia, Simone Austin, share their top tips.

 

 

1. Go for frozen: Frozen vegetables are generally snap frozen, so they haven’t really had much time to lose their nutrients – it’s a lot better option than the fresh vegetables that have been sitting in your fridge for a long time,” says Austin.

2. Half can be better than whole: “If you’re meal prepping salad, dress it later; or add fats after the fact to preserve the quality and taste of the meal,” says Austin.

3. Family first: “If I have to cook every meal myself, then it’s a chore. But if one of the kids or my partner helps, it changes the whole scenario of the activity. It becomes much more fun, you don’t feel resentful and the meal’s going to taste better because there’s a bit more gratitude and a bit more love in there – you put in more effort,” says Austin

4. Seasonality counts: Buy in-season so food tastes better and is more enjoyable to come home to, suggests Austin.

5. Buy a slow cooker: “I’ll make double dinner or lunch in the slow cooker, so we can have the leftovers the next day,” says Austin.

6. Invest in ziplock: “I like to keep frozen carb and protein sources weighed out in ziplock bags in the freezer, as back up in case I can’t get to the shops,” says Anderson.

7. Dessert wise: Anderson turns her healthy carbs into prep-friendly desserts to add variety to her meals. “I make superfood paleo sweet potato brownies, chocolate cacao breakfast oat muffins and vegetable muffins to help reach my daily fibre and micronutrient intake,” she says. “One of my favourite things to have prepared is peeled frozen bananas in separate ziplock bags ready for a thick smoothie or ‘nice-cream’ at any time.”

Learn how to master your meal prep in the July 2017 edition of Women’s Health and Fitness magazine.

 

{nomultithumb}

 

Sweat. Believe. Roar. workout with Sinead Disaya

Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

 

sinead-rainbowlunges.jpg

 

Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction. 

Palm Trees (30 secs x 3)

 

sinead-palmtrees.jpg

 

Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

 


 

 

Super Set 2: 3 mins total

Caterpillar Crawls (30 secs x 3)

 

sinead-caterpiller-crawls.jpg

 

Caterpillar Crawls are great for building upper body and core strength. Starting in an ‘A Frame’ position, have a soft knee bend and with alternating hands crawl out into plank position. Try to reach as far as you’re comfortable. Once you’ve reached your end range, push with your hands and return to the starting ‘A’ frame position. 

Pandas (30 secs x 3)

 

sinead-pandas.jpg

 

Pandas are great for opening up through the front line of the body and can benefit individuals with tight hips. Starting in plank position with your hands underneath your chest, jump forward with both feet landing on your heels, staying low in a deep squat with your hands off the ground. Aim to position your feet wider than your hands. Jump back into plank position. To regress this movement, step in and out of the Panda movement instead of jumping.

 

 


 

Super Set 3: 3 mins total

Get-ups (30 secs x 3)

 

 

sinead-getups.jpg

 

Get-ups are a full body movement which focus on explosiveness and core engagement. Standing tall, carefully lower your body towards the ground with a curve through your back. Lay flat on the ground with hands and feet off the ground. From here, brace your core and crunch back up while also bringing your legs closer to your body at the same time. Make your way back up to standing. To regress this movement, tuck your dominant leg in as you ‘get-up’ from the ground and step into it, rather than both legs in at once. 

Russian Jack Knives (30 secs x 3)

 

sinead-jackknifes.jpg

 

Russian Jack Knives focus on your entire core by rotating and lengthening the body. You’ll feel this burning right away through your core.  Sitting on your tailbone, feet off the ground. First rotate once on each side then extend your legs away from your body to where you’re comfortable. Your back never touches the ground. To regress this movement, place your feet on the ground. 

 


 

 

 

Super Set 4: 3 mins total

Gorilla Crawls (30 secs x 3)

 

sinead-gorillacrawls.jpg

 

Gorilla Crawls are a creative movement for opening up the front line of your body and driving your heart rate through the roof. Starting in the ‘A frame’ position with soft knees, hands out in front, feet wider than your hands. Think ‘Gorilla’ and move your hands/knuckles together out in front followed by your feet. You should be moving forward with legs remaining wider than your hands. To regress this movement, take smaller steps.

Lateral Lunges (30 secs x 3)

 

sinead-laterallunges.jpg

 

Lateral Lunges focus on moving our bodies in a different plane and targets your entire lower body, especially your glutes. Separate your feet laterally as wide as you’re comfortable. Toes should face forward and feet should stay flat on the ground at all times. Push your hips back and sit low to one side: aim to stack your toes, knees and hips on top of each other. From here, push your foot into the ground, which should switch on your glutes, and drive back up to standing. Continue to alternate sides. To regress this movement, don’t go down as low (just to where you’re comfortable) and/or bring your feet closer together. 

 

{nomultithumb}

 

How to make your next Brazilian wax less painful

 

The team at Brazilian Butterfly are experts in hair removal, so we asked them share their top tips on reducing pain for your next Brazilian waxing appointment. 

 

Being the experts in hair removal means there is one question they are asked time and time again. “Is this going to hurt?”

On a scale of feather touch to being mauled by a tiger, it’s certainly on the feather touch end. But there’s no denying there is a bit of a sting involved when it comes to waxing. What they can tell you, is how you can make a wax less painful. Here are our top recommendations for making a wax much less painful:

Stop shaving:

Put down the razor! We know it can be tempting to quickly shave your hair away, a few minutes in the shower and it’s gone! But this method of hair removal sees the hair grow back much denser than before. Once you commit to waxing, your hair won’t grow back as dense which means each wax will be less painful than the last.

Drink plenty of water:

Hydration is key when it comes to reducing pain. Drinking plenty of water and regularly moisturising your skin will ensure it becomes nice and plump. This allows for easier hair removal and a much more enjoyable waxing experience.

Soak in a bath:

If you have time, soak in a warm bath for 20 minutes before your appointment. Soaking in a warm bath will allow your pores and hair follicles to open up, making it much easier to remove the hair.

Time your appointment:

For the ladies, try to never schedule your appointment right before you get your period as this is when you are most sensitive. Instead, book it in for a few days after your period as this is when your pain threshold is highest.

Take paracetamol:

If you find a wax particularly excruciating then try taking some paracetamol 30 – 45 minutes before your appointment. By the time you are getting waxed the paracetamol will have kicked in and you should feel far less pain.

Breathe:

We know this one sounds silly, but hear us out. Your natural reaction when in pain is to hold your breath and to tense your body, which only makes hair removal more difficult. Try to make a conscious effort of breathing deeply; try to breathe in as the wax is applied and breathe out as the wax is removed.

Choose the right professional:

It is important you do your research before booking in for any waxing treatment. At Brazilian Butterfly they take every necessary step to minimize the pain throughout the process. Their technique ensures quick, almost pain-free removal of wax whilst always taking care of your skin.

If you want to put our recommendations to the test, then it is time to book in for your next waxing treatment. They guarantee you will notice a difference in the pain you experience if you follow just a few of these simple steps.

This blog was contributed by the experts at our Brazilian Butterfly Berwick salon. If you would like to book with our Berwick salon you can book online or phone (03) 9769 7333.

NEXT: Read all about the different types of Brazilian waxes here.

 

{nomultithumb}

 

How to stay motivated on a new eating and exercise plan

 

Struggling to find your why? Samantha Emms explores ways to get fired-up about your new eating and exercise plan and how to stay motivated. 

 

Motivation is loosely defined as ‘purpose; drive’ – but to the average person, motivation is what gets you out of bed when you’re exhausted and has you crunching (happily) on celery sticks. Whether you choose to do BodyPump and eat quinoa, or watch Married at First Sight and get UberEats delivered, motivation helps you remember why you want to be healthy in the first place.

Without motivation there’s just old habits that make you feel as though you should be doing more – without actually doing it. When there’s no intention to act you’re in a state called amotivation.

“Resolutions are often made under the haze of New Year celebrations, the glow of having a few days off work, super high expectations, with a dash of guilt from Christmas overindulgence,” says exercise physiologist Jennifer Smallridge. 

“This is where the behaviour change needs to go deeper. There needs to be a strong ‘why’. I don’t care if it’s a dress size, a wedding or a number on the scales – you need to imagine every detail, so that when the alarm goes off in the morning you know why to choose the workout over the snooze button.”

According to a study published in the Hellenic Journal of Psychology, there are three main reasons you could be unmotivated: either you lack the skills or competency to carry out the activity, you cannot see the link between the activity and the end goal, or you don’t want to act because you see no value or interest in the activity.

On keeping at it

While motivation is what inspires you, commitment is about taking that first step toward your goal.  

“Any form of commitment is based on making a decision,” says clinical psychologist Dr Olga Lavalle.

“This decision involves looking at how much enjoyment you would get out of an activity, what you lose by not sticking to what you have pledged yourself to do and any sense of obligation you have.”

Some studies say that commitment can be split into multiple definitions, but what is most prevalent in science circles is the difference between ‘want to’ and ‘have to’ commitment styles.  

‘Want to’ commitment relates to individuals in an attraction-based commitment. For example if you were offered a free aquaerobics class, went along for a laugh and ended up thoroughly enjoying yourself. You then commit to the class by purchasing a membership, or booking a place at ongoing classes because of the enjoyment you felt in the activity. That’s ‘want to’ commitment.

‘Have to’ commitment is when you have no choice, and reflects a feeling of entrapment. This would cover any form of prescribed eating plan that has no consideration for your tastes, lifestyle, cooking prowess or leaves you ravenous and ready to down a box of doughnuts. As you might expect, a study published in the Journal of Preventative Medicine and Public Health found that when you’re in a state of ‘have to’ commitment, the commitment levels are usually very low. 

In other words, finding an activity you are committed to willingly is key.

NEXT: Kick-start your healthy eating plan with these simple steps.

 

{nomultithumb}

 

Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game! 

 

jenna-skaters.jpg

 

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results. 

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape. 

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

 

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

 

Photography: Adam McGrath Hcreations photography

 

Roll-ups (inverted burpee)

 

jennadouros_Rollup.jpg

 

Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

 


 

 

Donkey Press ’n’ Tuck

 

jennadouros_tuck.jpg

 

Begin in a standing position dropping your body down (chest to floor). Press your body back up into a raised plank position while simultaneously tucking both knees towards your elbows, and back again. From the raised plank position, jump both feet to land outside your hands and progress into a tuck jump.

 


 

 

Bulldog Kicks

 

jennadouros_bulldogkick.jpg

 

Begin in a bulldog position with your knees an inch from the ground (wrists, elbows, shoulders in alignment plus knees and hips in alignment). While doing your best to maintain the bulldog position, kick both heels up to meet your booty and return to the bulldog position (you will very quickly feel this in your midsection so keep that core rock solid to maintain a strong position throughout the movement).

Tip: This is a very small but quick move. To get the most out of this exercise it is best to build up a rhythm and blast out the reps consistently one after the other.

 


 

 

Ice-Skating Pistols

 

jennadouros_skaters.jpg

 

Begin the exercise by jumping to the right with a slight bend in your knees. In the same motion, reach down towards the outside of your right foot with your left hand. Perform a pistol squat (single leg squat) on the right leg. Repeat this movement in the opposite direction.

NEXT: Looking for more challenging workouts? Head to our workout section of the website for more.

 

 

 

 

 

 

 

{nomultithumb}

 

A day in the life of winter Olympian Danielle Scott

 

We chat to June 2017 cover model and winter Olympian Danielle Scott about her nutrition, exercise, and healthy eating routines. 

 

DAY-TO-DAY: I spend most days flipping 20 feet in the air or skiing in remote places around the world. It’s pretty cool! 

DOWN-TIME: I love nothing more than to go for a surf and hang out with friends when I’m home.

MOVE

ALL YEAR ROUND: I train half the year in winter and the other half in summer, performing my jumps into water. 

DURING WINTER : When I am on the World Tour in winter, my schedule can be pretty demanding – I’m in a new country each week. I’ll train about six days a week, which involves snow jumping, gym workouts, physiotherapy, sports psychology, as well as keeping on top of diet, sleep and recovery. Gym workouts involve three days on and one day off, with upper body and core on the first day, cardio and conditioning on the second day and lower body and core on the third day.

EAT 

LOVES: I fuel my body with lots of natural and nutritious food! I love eating healthy and exploring new foods on the market. 

A.M.: I make sure to have a high protein and carbohydrate meal in the morning: such as Greek yoghurt and muesli to sustain my day. A good coffee or smoothie with some trail mix is always a must after my morning workout. 

LUNCH: Consists of a hearty salad or bowl of rice with seafood or lentils for protein. 

SUPPS: If I have a heavy training day, I will use protein supplements, but I try to choose a natural source of protein like cottage cheese on crackers.

DINNER: Something fun like fish tacos, home-made pizzas or a roast veg and salmon dish. My dishes are usually suited to how big my physical workload is on the day. For instance, on cardio days I will have lighter and smaller meals with less protein. Whereas on lower body strength days, I’ll up my protein intake to refuel and repair the muscles I have worked.

THRIVE

I listen to music, lie in the sun or go down to the water to relax and de-stress. 

Check out her full cover model Q&A in the June 2017 edition of Women’s Health and Fitness magazine. 

 

{nomultithumb}

 

 

{nomultithumb}

 

Fat-burning HIIT workout

Get your heart rate pumping with the HIIT workout by Alexandra Kierdorf-Robinson from 360Health.

alexworkout2.png

Watch workout video:

 

Head to our YouTube channel for more workout videos.

{nomultithumb}