AUSTR ALIA / NEW ZEALAND

ISSUE 9 -APR/MAY 2025

GET FIT FOR LIFE

MISSY ROBINSON
Behind her incredible MINUTES
TOTAL BODY TO CALM
Your daily dose
TRANSFORMATION
PG.58 of inner peace
PG. 34

SNORING
SOLUTION
The easy, gentle fix
FUELLING from Happy Sleep
FUTURES
PG. 36

Are you ready

to level up?
PG. 24

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 EDITOR’S NOTE

EDITORIAL
EDITOR-IN-CHIEF: OLIVIA AREZZOLO
ART EDITOR: XAVIER ROBLEDA (UK) AND
OLIVIA TAKES THE REIGNS!
LUKE SHADDOCK (AUSTRALIA) My first official Editor’s Letter—well… this
WRITERS: ALINA BERDICHEVSKY,
SUSANNA STANG-HOLM, ANDI LEW, is a little exciting! I’m beyond grateful for this
NICO DIMATTINA, BEC MILLER, opportunity—it’s truly a dream come true.
MELISSA AMBROSINI, NATASHA WEBER,
EVE BOGGENPOEL, GEMMA FOLKARD, First, I’ll let you in on a little secret…
SARAH DI LORENZO, LAURA CSORTAN Women’s Fitness is evolving! We’re
SOCIAL MEDIA: BREE CONNOR
expanding our content to embrace a holistic
ADVERTISEMENT SALES: mind-body approach to fitness and wellness.
[email protected]
Starting now, we’ll showcase content across
NUCLEAR MEDIA our five key pillars: Eat Well, Move Well, Sleep
MANAGEMENT Well, Live Well, and Travel Well.
CEO: MICHAEL DOWNS
MARKETING: PARIS RAINE We’re also bringing on even more leading
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experts and industry insiders to co-create
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our pages, and we’ve redefined our
mission: to help you become the best
version of yourself. We truly believe every
Published in Australia by woman deserves to feel her best, and
Nuclear Media we’re here to support you in achieving
PO Box 230
Double Bay NSW 1360 this—and so much more.
+612 9363 1462 In this issue, our must-read features include our inspiring cover star, Missy
Robinson, who has transformed her body, mind, and spirit. Her journey is nothing
WOMEN’S FITNESS MAGAZINE (UK)
KELSEY MEDIA, THE GRANARY, DOWNS COURT,
short of incredible. Our Women to Watch—manifestation goddess Rochelle Fox,
YALDING HILL, YALDING, KENT, ME18 6AL, UK
Pilates queen Bernadette Sukkar, and model-turned-wellness guru Dominique
EDITOR-IN-CHIEF: SARAH SELLENS
SUB-EDITOR: EVE BOGGENPOEL
Bull—each prove that we truly have the power to create our own reality.
ART EDITOR: XAVIER ROBLEDA
SOCIAL MEDIA & NEWSLETTERS: AMY DOWRICK
Expert insights come from powerhouse nutritionist Bec Miller, self-help guru
THANKS TO: NICKY MCBURNEY, SARAH CAMPUS,
Melissa Ambrosini, and leading astrologer Astrotash. And for our travel lovers, we

Olivia Arezzolo
LOUISA DRAKE, JO EBSWORTH, LAUREN MAYBANK,
LUCY MILLER, LOUISE PYNE, LILY SMITH
highlight the luxurious W Dubai and the chic
ADVERTISEMENT SALES: TALK MEDIA
HEAD OF INVESTMENT: TOM WHITMARSH-KNIGHT
Ovolo South Yarra.
01732 446725, [email protected]
INVESTMENT EXECUTIVE:
Here’s to our best issue yet!
DIMA BARBARA 01732 445155, [email protected] Editor-in-chief
AD PRODUCTION SUPERVISOR:
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[email protected]
EDITORIAL: [email protected]

MANAGEMENT
CHIEF OPERATING OFFICER: PHIL WEEDEN
MANAGING DIRECTOR: OSWIN GRADY
RETAIL DIRECTOR: STEVE BROWN
AUDIENCE DEVELOPMENT MANAGER: ANDY COTTON
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SUBSCRIPTIONS MARKETING MANAGER:
NICK MCINTOSH
HEAD OF EVENTS: KAT CHAPPELL
PRINT PRODUCTION MANAGER: GEORGINA HARRIS
PRINT PRODUCTION CONTROLLER: HAYLEY BROWN Our inspiring cover star,
Missy Robinson, and her
Kelsey Media 2025 © all rights reserved. Kelsey Media is incredible transformation.
a trading name of Kelsey Publishing Ltd. Reproduction in
whole or in part is forbidden except with permission in
writing from the publishers. Note to contributors: articles
submitted for consideration by the editor must be the
original work of the author and not previously published.
Where photographs are included, which are not the
property of the contributor, permission to reproduce
Also in this issue...
them must have been obtained from the owner of the
copyright. The editor cannot guarantee a personal
response to all letters and emails received. The views
expressed in the magazine are not necessarily those
of the Editor or the Publisher. Kelsey Publishing Ltd
accepts no liability for products and services offered
by third parties.

Kelsey Media takes your personal data very seriously.

For more information of our privacy policy, please visit
kelsey.co.uk/privacy-notice. If you have any queries
regarding Kelsey’s data policy, you can email our Data
Protection Officer at [email protected]. Information Biohack Special Snoring Solutions Ultimate Getaways
given is not a substitute for medical advice, so ensure
you check with your GP, medical professional or other Chiropractic care may The bestselling, clinically Exploring destinations
relevant qualified professional before making any help you reverse the backed Happy Sleep anti- that are off the beaten
changes to your healthcare, diet or exercise routine.
Check the latest government guidelines before ageing process Page 30 snoring device Page 36 path Page 46
participating in the activities mentioned in this magazine
and always adhere to coronavirus restrictions.
 FIT BUZZ
11 Apple Watch Series 10
The ultimate fitness tracker for women
on the Move

12 Ask the experts

Up your cardio game with these top tips
from the Women’s Fitness experts

16 Sleep
81% of women over 40 struggle
to sleep. Why?

18 Women To Watch
We shine a spotlight on several inspiring
women to watch in 2025. We couldn’t
choose just one, as each of these
remarkable individuals deserves
recognition. Prepare to be amazed by
their stories and their incredible impact

24 Athena Sports Nutrition

Are you ready to level up?

26 Supplement Special

30 Biohack Your Brain

We explore how chiropractic care may
help you reverse the ageing process

34 Meditation
Nico Dimattina introduces us to Vedic
Meditation, an effortless technique that

58
utilises mantra repetition to achieve deep
relaxation and heightened awareness

36 Snoring: Is It Actually A Problem?

Cover star, Snoring isn’t just a nighttime annoyance;
Missy Robinson it’s a sleep disruptor with serious
consequences and here’s how to fix it.

38 Why Most Diets Fail

Clinical Nutritionist Bec Miller reveals
how to achieve lasting weight loss

40 Time Magic
Melissa Ambrosini teaches us the secret
to managing your time effectively by
doing less and achieving more.

42 Laser Lightening for Your

Eyebrows
The Safe & Effective Solution with Amy
Jean Brows

43 The Ultimate Skin Glow-Up

Laura Csortan’sy Journey with Secret RF

43
at Lisa Rush

44 Recipes
Microneeding RF
Healthy Greek delights!

6 Women’s Fitness womensfitnessmag.com.au

 APRIL/MAY 2025 ISSUE

46 Travel
The ultimate 2025 destination guide

56 Astrology
Reasons every woman needs to read
her horoscope

58 Cover Star
Introducing Missy Robinson, the winner
of our inaugural annual Women’s
Fitness Cover Star competition!

66 Model Feature
Paris Raine on staying in

44 46 tune in with your body

94
Pilates specialist Gemma
Folkard will help create
those all-important
neural pathways

FIT BODY
74 Get fit quick
This 15-minute
workout will tone
your whole body

80 Lengthen,
stretch
and strengthen
Build strength
and flexibility with
our ballet-barre
workout

FIT MIND
88 Fascinating
Fascia
How caring for
your physical
body can support
mental health

94 Exercise
your body
& brain
A Pilates
sequence that will help create neural
pathways

ON THE COVER
Model: Missy Robinson

Subscribe to WF!
Be the first to get the latest issue before it hits the shelves. Turn to page 10

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Liz Kirkness by Chadi Sabsabi
 GET FIT FOR LIFE
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 FIT KIT

APPLE WATCH SERIES 10

THE ULTIMATE FITNESS TRACKER FOR WOMEN ON THE MOVE
After putting the top fitness trackers to the test, Women’s
Fitness is excited to crown the Apple Watch Series 10 as
the winner of our Fitness Tracker Test Review! Packed
with cutting-edge features, stylish versatility, and seamless
integration into everyday life, this smartwatch goes beyond
tracking—it empowers women to take control of their health
and fitness like never before.

Why It Won How It Fits into Your Life

Apple Watch Series 10 isn’t just a fitness For the modern, multitasking woman,
tracker—it’s a personal coach, health fitness needs to be convenient and
monitor, and stylish accessory all in one. adaptable. The Apple Watch Series 10
With advanced heart rate does just that. It tracks your
tracking, precision GPS, steps during a lunch break Key Features That
sleep analysis, and the
latest AI-driven
walk, reminds you to
hydrate, encourages
Stand Out
coaching features, it mindfulness in stressful ● Enhanced Workout Metrics
adapts to your unique moments, and even keeps – Track everything from HIIT
fitness journey. Whether you connected with sessions to yoga flows with
you’re training for a hands-free calls and pinpoint accuracy.
marathon or simply messages. With ● AI-Powered Smart Coaching
trying to stay active customisable fitness rings – Personalised training
between work and and motivation alerts, it’s suggestions help optimize
family life, this watch like having a cheerleader on workouts based on your goals.
provides real-time your wrist, pushing you ● Women’s Health Tracking
insights and motivation toward your best self. – Monitor menstrual cycles,
to keep you moving. If you’re looking for a ovulation predictions, and
fitness tracker that works as stress levels
hard as you do, effortlessly.
the Apple Watch ● All-Day Wearability
Series 10 is the – A sleek,
ultimate lightweight design
choice. with customizable
Smart, bands ensures it
stylish, and transitions from the
built for gym to a night out
women who seamlessly.
do it all— ● Longer Battery Life
this watch – A major upgrade,
isn’t just a lasting up to 48
gadget, it’s a hours on a single
charge!
game-changer.

Review by Susanna Stang-Holm

womensfitnessmag.com.au Women’s Fitness 11

 ASK THE EXPERTS

How to boost cardio endurance

Up your cardio game with these top tips from the Women’s Fitness experts

PENNY WESTON Another great low-impact cardio Last up, yoga is a low-impact
Penny is a fitness, exercise is walking, which offers option that’s hugely beneficial for
wellness and nutrition a range of wonderful benefits for mental and physical health. It can
expert who runs the mind and body. While it might help clear and calm your mind – it
award-winning health not be the most strenuous form can certainly take practice to stop
spa, Moddershall Oaks,
of exercise, it is certainly an other thoughts coming in while
and leading wellness centre, MADE. Find
out more at pennyweston.com effective way to get in shape and you are practising – but, over time,
burn fat while strengthening the yoga really can help fight negative
muscles in your legs to make them thoughts and improve your mood,
I struggle with joint issues, look more toned. You can also try boosting your mental endurance
so tend to avoid high-impact incline walking or walking with as well as physical. Plus, a yoga
activities such as running. What weights to make it even more of a workout can lead to greater
are the best low-impact exercises cardio workout, so it’s completely feelings of vitality and lower levels
to boost cardio endurance? customisable to your own needs, of fatigue, so you’ll usually find
I am a firm believer that as well. you feel less tired afterwards.
regular exercise is the key
to staying both physically and
mentally fit, healthy and happy.
When you exercise, your body
releases chemicals such as
endorphins, serotonin and
dopamine, which boost your
sense of wellbeing and suppress
hormones that cause anxiety.
When released, endorphins can
help relieve pain, reduce stress and
may cause a euphoric feeling. They
can make you feel pretty good,
so it’s crucial not to let joint issues
stand in your way!
When it comes to finding
low-impact forms of exercise,
swimming is a great way to
exercise your whole body and
increase cardiovascular health,
while being easier on the joints
than a lot of full-body or high-
intensity sports and exercises. You
can also choose your intensity
with swimming, through different
techniques and lengths. Swimming
puts less strain on your knees,
hips and spine, while being a great
source of cardiovascular activity.
It also keeps your joints limber by
using them regularly throughout
the movements without putting too
‘Swimming is a
much of a strain on them, meaning great way to exercise
swimming could help with joint your whole body’
pain and arthritis.

12 Women’s Fitness womensfitnessmag.com.au

 ASK THE EXPERTS

WILL DURU
Will is a London-based
personal trainer who
has more than eight
years of experience
helping clients lose
weight, get fitter and stronger, and
prepare mentally and physically for
fitness-based challenges. Visit ptwill.com

I’ve just joined a gym, but I

find treadmill running really
boring – which fitness classes
should I try for improving my
cardio endurance?
As a personal trainer with
eight years of experience
training clients in private gyms,
I’m often asked which classes they
should add to their routine. I always
recommend Bodypump, HYROX,
Bodycombat and Pilates. These
four classes will help you build
strength and muscular endurance,
improve your muscle tone and
enhance both your anaerobic
and aerobic endurance.
Bodypump: This class is effective
for building muscular endurance,
improving cardiovascular fitness,
and burning fat due to the high
repetitions and sets for each
exercise. Bodypump is a fun and
challenging workout, and it can
be more effective than running
for cardio training.
HYROX: Currently one of the most
intense gym classes available,
HYROX combines strength training,
aerobic and anaerobic endurance
and mental fortitude. It challenges
you to improve every aspect
of your fitness, from running ‘Bodypump is a fun, challenging workout, and
to pushing a heavy sled when can be more effective than running for cardio’
fatigued to performing chest-to-
floor burpees. You can find HYROX that benefits you in numerous challenging for most individuals,
classes at gyms such as Fitness ways, significantly improving even though it’s a beginner-level
First and Third Space. your quality of life. It helps mobility movement.
Bodycombat: Bodycombat is a strengthen your core muscles, Overall, treadmill running is a
challenging and fun workout that which play a vital role in your great form of exercise that elevates
involves moving your entire body. posture and confidence, and your heart rate and releases
If you’ve had a long day at work, it alleviating upper- and lower-back feelgood hormones. However,
can be a great way to unwind while pain. Pilates also enhances your challenging yourself with the four
improving cardiovascular fitness. overall mobility by challenging you classes mentioned above can be
It includes kicking, punching and to maintain certain positions and even more beneficial in the long
impressive plyometric movements. balances. For example, performing term for your overall health and
Pilates: Pilates is a fantastic class the ‘world’s greatest stretch’ can be cardio performance.

womensfitnessmag.com.au Women’s Fitness 13

 ASK THE EXPERTS

ALAN MORTON strength-to-cardio will not have with more oxygen, more energy
Alan is a personal trainer an impact on resistance benefits. and more fuel, which they need to
and expert tutor at However, anything above that ratio contract. Increased blood flow
The Fitness Group. could negatively start to impact to the working muscles also allows
Specialising in sports your resistance training benefits. the fatiguing waste products to
conditioning and athletic
The caveat to this is that the cardio be removed from the muscles more
performance, he’s worked with multiple
endurance athletes and running clubs. remains relatively short in duration, effectively. All in all, this means
Visit thefitnessgrp.co.uk mimicking the energy systems the muscles can work harder for
involved in resistance training. In longer which, in turn, leads to
simple terms – don’t run marathons increased gains.
I often find myself neglecting twice a week if you want to get If you’re not convinced yet, a
cardio workouts in favour of stronger and bigger muscles. stronger argument could be that
strength training. Should I be For anyone doing resistance muscles grow in two ways: they
doing both in equal measure? training, the benefits of cardio adapt to tension and develop
This depends on what your should not be forgotten or more contractile proteins to
goals are. If you want more dismissed altogether with the increase size, but they also adapt
cardio benefits, then the volume worry it will detract from muscle to metabolic stress. Metabolic
of your cardio should exceed the building, as the research doesn’t stress is the demand placed upon
volume of your resistance training. support this view (unless your the muscle to generate lots of
If you’re looking for a balance, then cardio training starts to outweigh energy. In response to this, the
you want to have them in equal your resistance sessions, as muscle fibres swell and increase
amounts. If you’re looking for previously mentioned). In fact, the diameter to hold more fuel and
resistance benefits more than right amount of cardio can even combat the effects of acid build-up
cardio, then resistance should take boost some benefits of resistance brought about by hard work.
priority – but don’t exclude cardio. training, such as by increasing the This means short bursts of higher
The research on concurrent blood delivery to the muscles. This intensity cardiovascular work can
training suggests that a 3:2 ratio of means the muscles will be supplied increase muscle size.

‘The right amount

of cardio can boost
some benefits of
resistance training’

14 Women’s Fitness womensfitnessmag.com.au

 ASK THE EXPERTS

‘The ISSN suggests about

0.3g of protein per kilogram
of bodyweight within two
hours of your workout’
Words and images: Penny Weston, Will Duru, Alan Morton, Rob Hobson | Additional images: Shutterstock

BOB HOBSON weight each day, the takeaway for Also, don’t forget fats, especially
Rob is a registered most of us is to make sure we’re if your cardio sessions are long
nutritionist, getting enough good carbs to or intense. They provide a
sports nutritionist, maintain energy levels. This could steady source of energy during
author of bestselling
mean eating regularly and focusing endurance-based training. The
book Unprocess
on whole grains, fruits, starchy ISSN recommends 20-35 per cent
Your Life, and an expert consultant at
Healthspan Elite (healthspanelite.co.uk). vegetables and legumes to keep of your daily calories come from
Visit robhobson.co.uk your body properly fuelled. healthy fats, such as those in
Protein is important. Intense avocados, nuts, seeds, and oily fish.
cardio workouts, like running or If you’re looking to boost
What are the best cycling, can cause small tears in performance, a dose of caffeine
supplements to use alongside muscles, just like strength training. before your workout could help
cardio training? And should I have Protein helps repair muscles and improve endurance and reduce
protein afterwards, or is this only keep them strong. During regular fatigue. Beta-alanine may help
necessary after strength training? intense cardio, muscle loss is delay muscle fatigue by buffering
When it comes to cardio a concern especially if you’re in a the build-up of hydrogen ions that
training, even if you aren’t a calorie deficit or don’t have enough increase muscle acidity, according
professional athlete, what you eat dietary protein to support your to the ISSN. Try Healthspan Elite
can make a big difference in how body’s needs. For the average Caffeine Gum (£26.99 for 120
you feel during and recover after active person, the ISSN suggests pieces, healthspanelite.co.uk).
workouts. Carbohydrates are your about 0.3g of protein per kilogram Whether it’s a gruelling HIIT
body’s main source of energy of bodyweight within two hours of session, preparing for a marathon
during cardio, helping you power your workout. So, if you weigh or just increasing your cardio, it’s
through your sessions and avoid 70kg, that’s around 21g of protein. a good idea to focus on getting
fatigue. While the International This can be easily met with a enough carbs, quality protein and
Society of Sports Nutrition (ISSN) serving of lean meat, seafood, healthy fats, while maybe exploring
suggests that athletes consume dairy, eggs or plant-based options a few supplements to enhance
5-7g of carbs per kilogram of body such as legumes or tofu. your performance.

womensfitnessmag.com.au Women’s Fitness 15

 FIT BUZZ

81% of women OVER 40

STRUGGLE TO SLEEP.
No, that’s not a typo. Yes, 81% of women over 40 are struggling to sleep. This alarming statistic was uncovered
Why?
by a 2025 survey by Pukka Tea, which also found that 44% of Aussies sleep less than 6 hours a night. As Australia’s
Leading Sleep Expert, I’m here to share - this is not ok. Nor should we, women, simply put up with bad sleep.
So… why is it happening, and what can we do about it?
What can we do?
What are the reasons? The first place - and best

1 2 3
place - to start is your
MENOPAUSE ANXIETY NO UNWIND TIME bedtime routine. With the
above in mind:
With the marked A 2024 paper found A 2025 study by
1. Keep your sleep sanctuary
decline of oestrogen that women 30-49 House of Wellness cool - invest in natural fibres
and progesterone, we are the most stressed of any found nearly half of all like cotton or linen for
experience symptoms of age and any gender. With women (48%) have no stress sheets, to absorb heat and
wick away sweat, a cooling
menopause - night sweats, compounding work-life relief practices - leaving mattress topper, air con set
anxiety, hot flashes. This is demands, dual them in go-go-go, mode to 18 degrees - all are helpful,
linked back to what these responsibilities and often, until bedtime. With this and necessary, especially in
menopause
hormones do in our body greater mental load than keeping our brainwaves in a
2. Schedule 30 minutes to
- alongside support partners, anxiety is crippling highly active beta wave, this relax before bed - consider
reproduction, they also us - and our sleep. When is a problem for sleep - sipping a calming sleep tea,
stabilise body temperature anxiety rises, so too does instead of feeling sleepy at like Pukka’s Night Time blend,
which combines lavender and
and impact our mood. cortisol, the stress hormone, bedtime, we are wide awake. chamomile; two of the best
And, as such, sleep which keeps us awake natural ingredients to support
suffers: melatonin, our key at night. restful sleep. Avoid screens
sleepiness hormone, relies and soothe the soul with a
good book.
on a cool core body 3. Move through with
temperature to be mindfulness - start your day
produced. So when we with a mindfulness practice
- yoga or meditation - and
overheat through the night,
support your sleep, anxiety
we sleep light, wake and overall wellbeing in the
frequently, and struggle to process.
return to sleep. Take control of your sleep
starting tonight. Begin with
small changes, like adjusting
your bedroom temperature
or incorporating a calming
ritual before bed. If you need
support along the way, visit
oliviaarezzolo.com.au for
more tips or connect with me
on Instagram @oliviaarezzolo.
Let’s work together toward
better sleep!

Written by Olivia Arezzolo - Australia’s Leading Sleep Expert, Speaker, and Author in 10
countries. Featured on The Morning Show, The Today Show, Sunrise, Studio 10, Nine News,
Sky News, Forbes, Daily Mail, Yahoo, MSN, News.com.au, Body and Soul, Women’s
Fitness, Women’s Health,and New York Post; Olivia has also been a spokesperson for
IKEA, Sealy Posturepedic, Tempurpedic, Audible, Samsung, Toyota, AIA Insurance,
Medibank, The Westin, The Body Shop, T2, Fitbit, and more. Her international bestselling
book, Bear, Lion, Wolf is published in 10 countries; and her most recent venture - a
Wellness Weekend with The Westin in Tokyo, saw her recommended throughout Asia and
USA. To learn more, visit oliviaarezzolo.com.au, head to instagram @oliviaarezzolo, and
email [email protected] - she would love to hear from you.

16 Women’s Fitness womensfitnessmag.com.au

 FIT BUZZ | WOMEN TO WATCH

THE ARCHITECT OF DREAMS

Rochelle isn’t just a force of nature; she’s a master architect of
personal transformation. From navigating the depths of PTSD Who:
Rochelle Fox
to building a career dedicated to empowering others, her story
What she does:
is a testament to the power of resilience and the human spirit. Author of Magnetic
Prepare to be inspired as we delve into Rochelle’s journey, Where:
exploring her unique approach to success, her unconventional Bondi Beach
Connect:
wisdom on balance, and the magnetic mantra that fuels her @rochelle_fox
extraordinary life.

18 Women’s Fitness womensfitnessmag.com.au

 | FIT BUZZ

ROCHELLE, YOU ARE A puts a ceiling on my own ● Regular Pilates sessions

POWERHOUSE. WHY ARE YOU potential. I allow myself to think ● Breathwork, eft and meditation
SO PASSIONATE ABOUT WHAT outside the box, dream beyond ● My Bondi to Bronte walks
YOU DO? my circumstances, and override ● Allocating quality time with
I absolutely love witnessing the little voice that says I can’t. family and friends
transformation in other people - I Instead, I stay focused on my ● Good nutrition and fueling my
love nothing more than helping own lane and don’t compare body properly
others make their dreams a reality. myself to others. When I make my wellness a
I started my career in personal priority instead of just another
development and teaching HOW DO I STAY BALANCED? thing on my to-do list, I notice a
meditation not because I was the This answer might surprise you, massive difference in how I feel.
most calm, controlled, or centered and it’s probably not very Life becomes so much more
person, but because I was conventional, but the way I stay balanced because I have the
struggling deeply with my own balanced is by focusing on what physical and mental capacity to
mental health and navigating would make seven-year-old me handle more.
PTSD (post-traumatic stress feel happy, proud, and excited
disorder). My career has really about the journey. WHAT IS MY MORNING
been a journey of turning my pain As adults, I think we often take MANTRA?
into my purpose, and helping things too seriously. While some “You’re always aiming at
others turn their pain into their things in life do require serious something, even when you’re
purpose, creating a life that is attention, I also believe that aiming at nothing—because
meaningful to them. we lose out on a lot of joy you are always magnetic.”
and fun because we You are always I truly believe that if you
WHAT HAVE BEEN SOME KEYS overanalyse and become aiming at something, want to create health,
TO YOUR SUCCESS? overly focused. One of even when you are wealth, love, and
Meditation - the foundation on the ways I find balance is happiness, you need to
aiming at nothing.
which I’ve built not only my career by reconnecting with my figure out what you are
You are always
but also my inner strength and inner child—allowing aiming towards. That
happiness; and, a little bit of myself to play in the work
magnetic. could be a goal, a mission,
delusion. I’m definitely an that I do and genuinely enjoy a vision—or it could simply
optimist, and I believe in aiming the journey. be the presence of joy or the
for the moon—because even if On a more practical level, I feeling of being present in your
I don’t get there, I’ll land among prioritize my health and wellness own life.
the stars. above everything else. I believe You don’t necessarily need some
I believe in dreaming big and that wellness is wealth, and that grand plan, but having an
without limits because I know how no success is sustainable without intention—something to aim
easy it is for us as humans to hold a strong foundation of well-being. for—will help you create a life that
ourselves back. For me, putting my wellness first not only feels good, but is also
I never want to be the person who includes: deeply fulfilling.

WHAT ARE SOME KEY HIGHLIGHTS AHEAD IN 2025 FOR YOU?

The global launch of my book, Magnetic. Since signing my publishing
deal with Penguin, I’ve secured nine international translation rights,
meaning my first book will now be translated into German,
Lithuanian, Arabic, Dutch, Spanish, Portuguese, and more.
As a first-time author, landing so many translation rights has been a
huge milestone for me. I’ve always been focused on growing an
international audience and sharing my message with the world, and this
is a major step in that direction.
This year, I’m dedicated to going on podcasts, speaking in different regions,
and doing everything I can to share the magic of Magnetic with as many people as possible.

womensfitnessmag.com.au Women’s Fitness 19

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T H E S E L F - LOV E S AG E Who:
Dominique Bull
Ever wonder what happens when a high-fashion model What she does:
trades in her stilettos for a gratitude journal? Dom, the brand Selfdom
founder of Selfdom, is living proof that even the most Where:
polished surfaces can conceal a turbulent inner world. Buckle Bondi beach
up, because this isn’t your typical “rise and grind” story. It’s Connect:
@dominiquelissa
a tale of hitting rock bottom, finding solace in the simplest of
practices, and turning personal pain into a powerful mission.
Prepare to be inspired (and maybe even a little surprised)
as we dive into Dom’s journey from struggling with the
pressures of perfection to inspiring a gratitude revolution.

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DOM…. WHY ARE YOU SO podcast episodes and the audio is

PASSIONATE ABOUT WHAT terrible! But if I didn’t just start, I
YOU DO? wouldn’t be where I am not. I
Creating Selfdom has been the always look up to the big thought
most meaningful journey of my leaders in the industry like Jay
entire life. It allowed me to realise Shetty and Steven Barlett, and
that my hardships are my they say the same about their
strengths, and that you really can first episodes. This inspires me
live into your purpose. to keep going!
I’ve been a model in the industry When I was 21, CHIC management
for nearly 15 years. I’ve had an - my first major agency called me KEY HIGHLIGHTS AHEAD
incredible career, shooting for into the office and told me I IN 2025
some of Australia’s biggest brands needed to get my life together - I recently got married after a
around the world. However, with putting me off the books until I two week engagement so my life
the pressure to fit this mould of put on weight. feels like a whirlwind right now.
perfection, it led me down some In a moment of desperation I For Selfdom, we have a couples
really bad paths. I struggled with confronted my best friend, I felt journal in the works. My husband
severe insomnia, disordered stuck and I needed direction. She Tom and I have been journalling
eating, anxiety and my inner voice told me to write my thoughts together since our second date
was debilitating. For years I relied down and practice gratitude. I and it has really helped us build
on red wine and sleeping pills to thought to myself that I am so an incredible relationship. I am
fall asleep, and a triple shot coffee past the point of that working, I so excited to share this with

I“ wauss ocnycle,
in the morning to perk me up. was certain I needed medication my community soon.
to get me through. However, I There are a few other journals
took her advice and journaled. in the works too, but I will keep

a vicio
My life didn’t instantly change them a surprise.
after one practice, but I felt a I have found a true passion
micro shift that kept me practicing in teaching Pilates, so I am
every morning and every night. I excited to host more retreats
understand the need for modern and events this year.
medicine, but I am so grateful that
I was shown this alternative path. HOW DO YOU STAY
Till this day I haven’t missed a BALANCED?

h e
session in 8 years, and gratitude Life is always evolving and

s e lf to
my round. “ t has been the single most effective
tool in transforming my life. It
allowed me to go inward, find
changing, and sometimes
I am less balanced than I would
like to be - but that’s ok!

g purpose, trust myself and

trust my body!
My own experience is why I am
now determined to share this
My non-negotiables are my
morning routine. My daily
gratitude practice sets me up for
the day, ensuring I attract good
simple practice with as many energy back into my life. I am also
people as I can. a Vedic meditator so I always have
My mission statement is to inspire my 20 minutes of stillness before
1 million people to choose the day starts.
gratitude. Another non-negotiable for me is
movement. Movement is my
WHAT’S BEEN THE KEYS TO medicine and even if it is a 20
YOUR SUCCESS? minute walk before I start work I
I believe that working from the always fit it in.
heart and from purpose is the key. These non-negotiables help me
Work doesn’t feel like work, every find balance even on the most
day I am chipping away at hectic days.
creating my dreams!
Just starting.. this has also been YOUR MORNING MANTRA
key. I look back at my first I trust the universe, I trust my fate.

womensfitnessmag.com.au Women’s Fitness 21

 FIT BUZZ

T H E P I L AT E S P OW E R H O U S E
While working in New York’s fast-paced PR world, Bernadette Sukkar turned to fitness to manage
stress and reconnect with her body. This transformative experience led her to launch Body by Berner in
2021. A certified Pilates, Yoga, and Breathwork facilitator, Bernadette blends expertise with a passion
for empowering others. She has collaborated with leading global brands such as Jo Malone, Samsung,
Maybelline, Reebok, Adidas, TikTok, The Iconic, and more, bringing her wellness expertise to high-profile
campaigns and events. Her ability to seamlessly integrate fitness and mindfulness into the corporate
world has solidified her reputation as a sought-after leader in the wellness industry.Through her work,
Bernadette continues to inspire her clientele both physically and mentally, proving that wellness is not just
a practice but a way of life.

Who:
Bernadette Sukkar
What she does:
Founder Body by Berner
Where:
Sydney, Australia
Connect:
@mrsbernadettesukkar

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 FIT BUZZ

BERNIE, YOU’RE A to be able to create a space where

POWERHOUSE! WHY ARE people can connect with
YOU SO PASSIONATE ABOUT themselves on a deeper level
WHAT YOU DO? through movement and
Thank you! I’m passionate about mindfulness practices such an
what I do because I truly believe in breathwork and sound healing.
the power of movement to

”
mind. At Body by Berner, I get to
help people tap into their inner
strength, improve their physical
WHAT’S BEEN THE KEYS TO
YOUR SUCCESS?
The keys to my success have been
a combination of hard work,
well-being, and discover a sense having a clear plan, and the power vision and working relentlessly
of balance in their lives. Seeing my of manifestation. I’m very focused towards it, while also trusting the
clients grow, heal, and gain on knowing exactly what I want, process and visualizing success,
confidence fuels my purpose and I put in the effort to make it has been a huge driving force. I
every day. It’s incredibly fulfilling happen every day. Having a clear believe that when you align your
goals with determination and
positivity, everything starts to fall
into place.

KEY HIGHLIGHTS AHEAD IN

2025 FOR YOU?
I’m excited to be expanding Body
by Berner! This year, I’m working
on launching an online platform to
make our services more
accessible, and I’ve also got
another retreat planned for later
in the year.

HOW DO YOU STAY

BALANCED?
Running Body by Berner has
taught me to embrace the
balance within imbalance—
shifting my focus between what
matters most in the moment and
the long-term growth of my
business. From training staff
and clients to working on
business opportunities or
hosting brand events, no two
weeks are the same, and I’m
constantly adapting.
To avoid burnout, I make self-care
a priority, incorporating at least
one practice each day—whether
it’s a sauna session, exercise,
meditation, or a massage. Taking
care of myself ensures I stay
energized and ready to give my
best to others.

YOUR MORNING MANTRA?

I’m in the right place, at the right
time, doing the right thing.

womensfitnessmag.com.au Women’s Fitness 23

 FIT BUZZ

24 Women’s Fitness womensfitnessmag.com.au

 FIT BUZZ

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womensfitnessmag.com.au Women’s Fitness 25

 FIT BUZZ

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26 Women’s Fitness womensfitnessmag.com.au

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 FIT BUZZ

Wellness expert Andi Lew reveals how biohacking your brain and nervous system,
particularly through chiropractic care, can optimise performance and reverse aging.

I
get asked all the time why I look and the entire nervous system is our is actually thousands of years old, and
younger than my age. This year, I’m ‘master controller’. It is the conductor some of its techniques are described
52 (mic drop, I know! I hope my of the Orchestra. in the earliest writings of the Chinese.
picture inspires you) and couldn’t be Looking after the health of our Over time, it was forgotten and
more organic about sharing my secrets nervous system is crucial because it is became a long-lost art, and then
and crusade as a Wellness through our nervous system that we re-emerged in the west over a
professional. ‘Bio hacking your brain’ perceive the world, adapt to stress and century ago.
is allowing yourself to have optimal coordinate all bodily functions. In 1895, Dr D.D. Palmer became
brain function and education around Muscles are a reactive tissue, not dissatisfied with merely reacting to
optimizing this system is my area an active tissue meaning, they don’t and treating his patients’ symptoms.
of expertise! have a mind of their own. They get He wanted to find the cause of disease
It’s not just your brain that you told what to do by the signals from itself, and constantly explored many
should be concerned about, but the the nerves. different healing disciplines.
entire nervous system itself! The brain I discovered Chiropractic a couple One day, his janitor, who had been
is connected to the spinal cord and decades ago and have since been deaf for many years, allowed Palmer to
that branches off to nerves. It’s this taking advantage of the natural, gentle examine him. The doctor noticed a
entire nervous system which controls and yet extremely powerful force for lump in the man’s neck, and inquired
every single cell, tissue and organ in healing it can be. No matter where I about how and when it first appeared.
your body. have travelled, I have made sure I have He then asked him when his deafness
The nervous system, which includes gotten off the plane and found a began, and learned that they were
the brain, is responsible for how you chiropractor to get checked before I simultaneous events. Surprised that no
perceive the world, adapt to stress went on to holiday or to work. I can one had ever made the connection
and coordinate every single say emphatically that it is the one thing before, and intrigued by the
bodily function. that might be missing from your implications, he began to experiment.
It’s the most important part of your “healthy habits” that makes the Examining the lump, Palmer believed
body to look after. Whoever designed difference to my tone, my age and my he could feel a spinal bone out of
us, knew that it needed to be overall wellness. alignment with the
protected by bone. The rib cage Chiropractic is the second others, and
protects a lot of different organs, largest primary healthcare convinced
but this is the only system in the profession in the United the
body that is completely protected States, and the fastest- janitor
by its own casing; the skull and the growing primary
bones of the spine. healthcare profession in
Our master grand designer, let’s the world that doesn’t
call it G.O.D, an acronym for ‘grand use drugs or surgery
organized designer’, knew well that the or anything that
universal intelligence would run this needs to be
innate intelligence. ingested!
One of the best ways to biohack and Some have
reverse aging, is through, not just the misunderstood this
brain, but the entire nervous system. profession, but the
They are all connected to each other art of chiropractic

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‘While the medical community is just beginning to

explore the relationship between the nerve system so by the time you are aware of a pain
or symptom you have probably been
and the immune system, chiropractic as a profession unwell for a very long time.
has long been mastering this vital connection’ “To successfully treat a symptom is
to allow the cause of the symptom to
continue.”
to let him attempt to adjust the shifted nerve system, they are actually Steven Shochat, DC
bone back into its normal position with interfering with and damaging it. This
his hands. To the astonishment of both causes distorted messages to be sent Real wellness is all about addressing
men the bone moved, the janitor’s to the brain, reducing the self-healing the cause, not just the symptom. By
hearing was restored, and chiropractic and self-regulating capacity. This treating a symptom only and never
as we know it was born. It has grown distortion is much more than mere addressing the cause of why it was
rapidly, widely, and ever more deeply misalignment, it’s actually an there in the first place, you may later
since that humble beginning, and is interference to your nerve system. wonder why something comes back. Or
now a double science degree obtained Your nerve system is what runs you. perhaps it resurfaces in another area.
at university level. There are 11 major systems in your So what exactly is interference to
Being a primary healthcare body, such as the cardiovascular, your nerve system? An alteration of the
practitioner means you don’t need a skeletal, reproductive, digestive, bones, muscles and nerves of the spine
referral and they’re trained in muscular and immune, and so on, causing compression, tension, irritation
diagnostics too. In fact, chiropractors and they are all controlled by the and damage to the central nerve
spend more hours in diagnostics than nerve system. system. It causes the organs and
general practice medical doctors. In foetal development, the first muscles of the body to malfunction and
Strangely enough, the healing art complex structure to appear is the to heal poorly.
and science of chiropractic is actually nerve system, and it begins in the Chiropractic doctors have a term for
not a cure or treatment for anything. seventh hour of life. The eyes don’t the distortions and misalignments that
Put as simply as possible, chiropractic begin until the 24th day, and the heart cause this interference - subluxation.
works by relieving interference to your on the 36th day, so your nerve system The derivation of the word hints at
nerve system, which allows your body is supreme. It’s like the conductor of the profound philosophy of
to regain the natural healthy the orchestra, and without it nothing chiropractic; sub is Latin for “under” or
functioning it was designed to have. else works - there’s no music, so to “less than”, while lux is “light” or “life”.
But if it’s so beneficial, why are there speak. Without a smoothly functioning So ‘subluxation’ means a condition of
so many myths and misconceptions nervous system you would not be, and the body devoid of life force. Light,
about chiropractic? And don’t forget when it is impaired, so are you. love, and life forces and what runs us.
that it is the medical model that has If the spine were to instead interfere You know this from when people
taught us to treat and cure, but with the transmission of messages talk about a great awakening and
chiropractic is rather about restoring along the nervous system, then three they “see the light”. It can also be
function and allowing your body to do types of messages would be impeded: referred to as “truth”.
the healing, in whatever way that Nonetheless, it is a pure energy force
might be. You can see where the 1. Sensory nerves that is running us all.
misconceptions lie about claims that it 2. Motor/muscle nerves If you imagine a part of your spinal
cures anything. 3. Autonomic/organ nerves. cord being choked and your body’s
The old rivalry is being superseded This results in the following effects for electrical messages being blocked, it’s
by a new spirit of cooperation as each: easy to see how an area of the body
general practitioners find their 1. Either pain or numbness can have less “life” in it.
patients asking them to work together (hypersensitivity or hyposensitivity) While the medical community is just
with their chiropractor to experience 2. Either cramps and spasticity, or beginning to explore the relationship
the value and unique contribution to weakness and flaccidity between the nerve system and the
their clients’ recovery. 3. Over or under function - which you immune system, chiropractic as a
may not even know about or feel. profession has long been mastering
The Nervous System Contrary to popular belief, the main this vital connection by caring for
Your spinal bones surround and job of the nerve system is not merely the spine and nerve system of
protect the spinal cord and nerves, just to register pain, but to run bodily children and adults.
as the skull protects the brain. When functions. New research indicates that As the master controller, normal
the bones of the spine shift out of only 2-10% of your nerve system is nervous system function is essential to
alignment, they no longer protect the dedicated to sensory or feeling nerves, all body systems.

womensfitnessmag.com.au Women’s Fitness 31

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CHIROPRACTIC CARE MAY HELP YOU REVERSE THE AGEING PROCESS

How Do We Age? What is DNA? How Does Chiropractic Fit In?
Each of us is made up of about 100 It is the building block containing the New research shows that chiropractic
trillion cells, and these cells are constantly genetic instructions for the development care boosts important chemicals in the
replacing themselves with new ones. The and function of living things. DNA repair process to levels higher than
process works like making a photocopy All known cellular life and some viruses those in non-chiropractic people. The
of a photocopy of a photocopy, and contain DNA. The main role of DNA is research also shows that no matter how
just as with photocopies, long-term storage of information. It old or young the person is, whether male
each subsequent copy is often compared to a blueprint, or female, whether they take vitamin
loses resolution - the since it contains the instructions supplements or not, after two or more
DNA in the new cells to construct other components years of chiropractic care their DNA
isn’t quite as good of the cell, such as proteins repair improved.
as the original. and RNA molecules. The DNA
Our body works segments that carry genetic
tirelessly to fix that, information are called genes, What Does This Mean for You?
but eventually the but other DNA sequences Many diseases have a genetic component.
quality of the new have structural purposes, Cancer, for example, occurs when cell
cells being produced or are involved in regulating division goes wrong. By more effectively
starts to decrease - we the expression of genetic reducing and repairing the mistakes
know this process as information. that happen in cell division, chiropractic
ageing. might help reduce the likelihood of you
and your family developing genetically
influenced diseases.

While other professions are concerned

with changing the environment to suit
the weakened body, chiropractic is
concerned with strengthening the body
to suit the environment.
B.J. Palmer, DC, PhC
Dr Bruce Lipton, PhD., trained in the
philosophy and practice of allopathic
medicine, is a teacher and researcher
at a number of acclaimed academic
institutions, including The University of
Virginia, The University of Wisconsin
School of Medicine, Stanford University
School of Medicine, The University of
Puerto Rico School of Medicine, and Penn
State University.
He believes it differs from the
conventional medical/allopathic model:

“While / wholeheartedly endorse

allopathic medicine in dealing with
trauma or the exchanging of bodily
parts, I have come to realise that
preventative medicine, in the form of
good healthcare, is not forthcoming
from a health modality that perceives us
as frail biochemical robots programmed
by genes. In contrast, the philosophy
of chiropractic honours the“driver”,
the spirit that controls the physiology.
By recognising the role of the nervous
system over the operation of the
body, as well as the impact of our
‘When the bones of the spine shift out of alignment, education in the unfoldment of health,
chiropractic offers us profound, non-
they no longer protect the nerve system, they are pharmacological insight into how to live
actually interfering with and damaging it.’ a healthy and happy life.”

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untrained practitioner and a

chiropractic adjustment performed by
a doctor of chiropractic is the intent.
Some techniques use no manipulation
at all, but an adjustment that affects
the joint within its normal range of
motion. Other professions move the
joint forcefully just beyond the normal
range of the joint. There is a
philosophy - or intent - behind the
practice to remove nerve interference
and allow innate healing to occur.
Traditional chiropractors treat no
disease but remove spinal
interferences to healing.
The purpose and intent of the
Chiropractic is More than There are over 100 different chiropractic adjustment is to release
Complementary or Alternative techniques used to achieve these nerve interference, stimulate brain
As you understand more of what results, but the main difference function, and re-set old neurological
chiropractic really is, you will realise between a manipulation by an patterns, allowing the body to return
that it is not a substitute for anything. untrained practitioner and a to what should be its normal state of
What would we se substituting it for? chiropractic adjustment performed by neuro-psychosocial wellness.
Nothing - right? One of the principles a doctor of chiropractic is the intent. Chiropractic shouldn’t be compared
it’ based upon is that “the power that Some techniques use no manipulation to other professions because it isn’t a
made the body can heal the body”, at all, but an adjustment that affects treatment or cure for anything.
and chiropractic is unique in its ability the joint within its normal range of Even the healing of illnesses
to help people tap into that power. motion. Other professions move the is viewed merely as a beneficial
Other professions have tried to joint forcefully just beyond the normal side effect.
reproduce its results by emulating the range of the joint. There is a Chiropractic is not an alternative to
technique, but it’s the exact philosophy - or intent - behind the anything, it is a comprehensive,
knowledge and extraordinary intent practice to remove nerve interference fundamental health and wellness care.
that makes chiropractic supreme. and allow innate healing to occur. So tap into more of this chiropractic
Recent studies show that even minor Traditional chiropractors treat no philosophy and remember that your
positive changes in diet and exercise disease but remove spinal body is designed to make all the drugs
can have a profound impact on health, interferences to healing. it needs for repair. Working with the
but those effects are insignificant The purpose and intent of the entire nervous system with the
compared to what can occur when the chiropractic adjustment is to release understanding of how the body is
directing nervous system is enabled to nerve interference, stimulate brain designed to heal and function will give
operate as it was designed to do. function, and re-set old neurological you the grounds for working with
The true power of chiropractic lies in patterns, allowing the body to return regeneration as you age instead of
the life-changing, cell-transforming to what should be its normal constant degeneration.
and rejuvenating benefits only state of neuro-psychosocial
available when the practitioner wellness.
Andi Lew is a qualified chiropractor’s
and patient are focused on Chiropractic addresses
assistant and in 2009 won an award
genuine healing. causes, not just symptoms, from the Chiropractor’s Association
DNA research done over a 3-to because health is about of Australia for her dedication to the
profession in public education. Andi
5-year period shows that the longer function, not feeling. has written 10 books, & featured in
the chiropractic care, the more Muscles are a reactive, not the documentary, Biohack Yourself,
profound the changes. an active tissue, which means as a result of the work in her 10th book,
Treasured Chest, exposing Explants &
This is by far, my best secret for they don’t have a mind of their empowering you! The author is a certified food,
slowing the ageing process. I have own - nerves tell them what to lifestyle and wellness coach, TV presenter and has
been getting weekly chiropractic do. appeared on American and Australian live television
show shows as an expert with the content of her
check-ups for over 25 years now. There are over 100 different books. She’s an Australian transplant living in America
Chiropractic addresses causes, not techniques used to achieve these on an extraordinary talent visa. This article is an
excerpt from her 8th book, Connected, a paradigm
just symptoms, because health is results, but the main difference
shift in how we view health. Connect with Andi on
about function, not feeling. between a manipulation by an instagram - @andi.lew or andilew.com

womensfitnessmag.com.au Women’s Fitness 33

 FIT BUZZ

CAN’T MEDITATE?
Many find traditional meditation
challenging, plagued by busy
minds and perceived failures.
Nico Dimattina introduces
us to Vedic Meditation,
an effortless technique
that utilises mantra
repetition to achieve deep
relaxation and heightened
awareness, emphasising
the importance of
skilled guidance and
community support.

34 Women’s Fitness womensfitnessmag.com.au

 A SIMPLE & EFFORTLESS SOLUTION impact, maintain peak
Thankfully, there’s an easy and performance, and cultivate holistic
highly effective technique that success in their careers, health,
can help you break through to and relationships.
deeper states of meditation and It’s no surprise that Oprah
sustain a consistent daily practice. Winfrey, Hugh Jackman, Ray
It doesn’t require focus or Dalio, Gabby Bernstein, Jerry
concentration—a relief in today’s Seinfeld, and Arianna Huffington
world of short attention spans. all practice this technique and
The technique is called Vedic credit it as a key part of their
Meditation, and the key to its continued success.
power lies in effortlessness and THE SCIENCE BEHIND IT
non-attachment. Research studies show that
Meditation can be simple, WHAT IS VEDIC MEDITATION? regular practice of Vedic
effortless, and deeply rewarding— Vedic Meditation is a simple, Meditation:
with the right guidance, technique, 20-minute practice that uses ● Increases life force energy &
and community support. the effortless repetition of a vitality
However, many of us unknowingly mantra (a short syllable or ● Supports the anti-aging process
limit ourselves with certain beliefs: sound) to calm the nervous by regenerating telomeres on
● My mind is too busy. system, quiet the thinking mind, our DNA strands
● It’s impossible to stop thinking. and bring the entire mind-body ● Enhances cognitive function,
● I struggle to focus. into a state of deep rest. memory, and mental clarity
● I can’t meditate. The word transcend means to ● Strengthens self-control,
Does this sound familiar? go beyond, and this discipline, and focus
Many people struggle with transcendence-based These benefits help you stay in
meditation because they expect to technique allows you to move peak flow state more often,
experience a perfected state of beyond the noise of your busy optimizing both performance and
deep relaxation every time they sit mind—where fear, stress, and well-being.
down to meditate. This limiting beliefs reside—and MEDITATION THAT FITS
expectation, however, is access a deeper state of stillness INTO YOUR LIFE
counterproductive. The essence of and awareness. The best part?
meditation is letting go of As Deepak Chopra describes it, This super-conscious state is
expectations and simply allowing this is a “super-conscious” state—a accessible to anyone—with just a
what naturally unfolds. level of awareness where you feel: 20-minute daily commitment. All
Additionally, many beginners ● Grounded and unshaken by life’s you need is:
attempt meditation alone— stressors 1. A skilled teacher to guide and
through self-teaching, apps, or ● Centered, peaceful, and deeply support you
YouTube tutorials. While these can creative 2. An effective technique rooted in
be quick, accessible ways to start, ● Connected to your innate tradition and science
they often fail to provide the wisdom and intuition 3. A supportive community to
depth and transformation people ● Confident and compassionate in keep you accountable
seek. The missing piece? The your communication
energetic transmission of an WHY HIGH ACHIEVERS SWEAR BY Nico and the global Vedic
experienced teacher. VEDIC MEDITATION Meditation teacher community are
Having expert guidance allows for Vedic Meditation is ideal for busy here to help you on this journey.
personalized feedback, deeper professionals, leaders, and high Get ready to experience the
understanding, and a mentor who profound benefits that await.
embodies the core teachings. Can
you truly expect to master
is a Vedic Meditation Teacher, Mindset Mastery Mentor & Speaker, based in
meditation without the support of
a skilled teacher? enable them to drive their own personal development and harness their full
Every high achiever in history has potential. Nico runs monthly Vedic Meditation courses both in-person as well
as virtually via LIVE Zoom so connect with him to enroll in his next course.
had great mentors—so why should You can also book Nico for your next corporate wellbeing workshop
meditation be any different? to motivate your team. Stay up to date with Nico on Instagram right here
@nicodimattina or visit his website or email him at [email protected].

womensfitnessmag.com.au Women’s Fitness 35

 FIT BUZZ

is it actually a problem?
disruptor with serious consequences, impacting
everything from your daily energy to your relationships,
and here’s how to fix it.

Snoring - it’s something you joke Cue waking up frequently through

about, because it doesn’t really the night, waking tired, and feeling
matter. Right? Wrong. Left like you barely slept at all.
unaddressed, with snoring This is a huge problem - deep
reducing the passage of air into sleep is the foundation of physical
the body overnight, you’ll wake up recovery, mental health and
exhausted, like you haven’t slept cognitive wellbeing, enabling us to
at all. You’ll struggle to produce human growth hormone,
concentrate, feel mentally foggy, the key catalyst of cellular repair,
be irritable, moody, anxious and muscle recovery and collagen. In
flat. If you’re in a relationship, you fact, 70% is produced in deep
may need to have a sleep divorce, slow wave sleep.
which limits intimacy and And, if you’re snoring, or subject
connection. Snoring - not ok. to listening to snoring, this will
Here’s why, and what you can do. limit your ability to enter this sleep
phase, cue the consequences
SNORING = UNREFRESHING above.
SLEEP
First and foremost, snoring SNORING = WAKING THROUGH
impairs sleep. Instead of being THE NIGHT
able to dive deep into deep, slow Second, a study published in the
wave sleep, with snoring - both for Journal of Clinical Sleep Medicine
snorers and their partners alike, found that even individuals who
you’re more likely to sleep lightly. snored regularly reported higher
levels of daytime sleepiness and
reduced sleep efficiency.

* nearly 25% of couples sleep apart This is because snoring often

causes micro-awakenings—brief

due to one partner’s snoring, interruptions in sleep that the

person may not even remember
but that significantly impact sleep
quality.
If you or your partner regularly
wake up feeling unrefreshed
despite spending ample time in
bed, snoring may be the
underlying cause.

SNORING = DAYTIME FATIGUE

Waking through the night and
sleeping lightly don’t exactly set
you up for success.
Research from the American
Academy of Sleep Medicine found

36 Women’s Fitness womensfitnessmag.com.au

 FIT BUZZ

Snoring...
What are the solutions?
No doubt you’ve heard before - reduce
alcohol use and keep a healthy weight. These
are great first steps, but they don’t address
the underlying cause, which can often be a
structural abnormality.
As such, one of the easiest, most effective,
surgery free ways to experience instant
snoring relief is to use an anti-snoring
mouthguard - we recommend the bestselling,
clinically backed Happy Sleep anti-snoring
device at Chemist Warehouse.
Developed by a leading sleep
medicine expert and advocated
by chiropractors, doctors and
sleep medicine practitioners
across the nation, Happy
Sleep is lightweight, easy-to-
use and effective.
Technically termed a
Mandibular Advancement
Device, Happy Sleep is unique
in the way that it gently and
minimally repositions your jaw,
and allows you to snore less and
sleep properly. It has a flexible jaw strap
that holds the jaw together, and the breathing
airway is designed to enhance nasal breathing,
another reason it helps reduce snoring.

As an EXCLUSIVE OFFER for our

Women’s Fitness readers, shop
online with the discount code
W F 2 0 2 5 for

that individuals who SNORING = SLEEP DIVORCE

20% OFFhead to
experience sleep disruptions— With a National Sleep www.happysleep.au
whether due to snoring or Foundation survey finding or head into your local
Chemist Warehouse. And,
other disturbances—show nearly 25% of couples sleep
note they have a 30 day
significantly reduced reaction apart due to one partner’s money back guarantee…
times, impaired memory, and snoring, it shows - snoring is not so you have nothing to
lower overall cognitive a personal problem, but a lose! Shop now, snore less,
performance. This can collective one. sleep better... tonight!
translate into:
• Reduced productivity and
efficiency it can also result in reduced
• Increased likelihood of errors intimacy, frustration, and and Editor in Chief, Olivia Arezzolo. The
go-to guru for The Today Show, Sunrise,
• poor decision-making feelings of isolation within The Morning Show, Fox News, Sky News,
• Higher levels of stress relationships. and News.com.au; former ambassador
for IKEA, Sealy Posturepedic, Audible,
• Greater irritability Cue picking fights with
Samsung, Toyota, The Body Shop, Medibank
Regardless if you’re at work or your partner for no reason, and more, her recent Wellness Weekends
simply trying to enjoy your getting angry when you with The Westin in Vietnam and Japan saw
her recommended throughout Asia, Australia
weekend, you need energy - to usually wouldn’t, and feeling and USA. Connect with Olivia on instagram, @
have this compromised, night distant… not what you want, oliviaarezzolo, email [email protected],
after night, is not ok. long or short term. and www.oliviaarezzolo.com.au

womensfitnessmag.com.au Women’s Fitness 37

 FIT BUZZ

& How to Achieve Lasting Weight Loss

Clinical Nutritionist Bec Miller
calories, hormone balance, and sustainable lifestyle changes, not just restrictive dieting.

Why Restrictive Dieting Doesn’t

Work
Restrictive dieting isn’t the
answer—it actually exacerbates
the problem. I completely
transformed my eating habits and
now teach women worldwide how
to do the same. The science
behind this transformative shift
highlights the flaws of most
conventional diets. Severe calorie
restriction (under 1200 calories for
most women) for long periods of
time triggers metabolic
adaptation—your body lowers its
resting metabolic rate to conserve
energy, making weight loss
significantly harder and weight
regain considerably easier.

The Role of Hormones in Dieting

I N T RO D U C TI O N : negatively impacted my gut Struggles
The Frustration of Dieting health and energy levels, This metabolic slowdown is further
Are you tired of the and I know a lot of women exacerbated by hormonal
relentless cycle of dieting can relate to my story! imbalances. Restricting calories
and weight loss, followed sharply increases cortisol (the
by the disheartening weight TH E T U R N I N G P O I N T: stress hormone), leading to
regain? Fad diets and Education and intense cravings, while
restricting your calories too Empowerment simultaneously decreasing leptin
low could absolutely be to My personal experience (the satiety hormone), leaving you
blame. fueled my passion to feeling constantly hungry.
I understand this complete my Bachelor of
frustration intimately. In my Science in Nutrition degree
late teens and early about 10 years ago. Shortly
twenties, I was a textbook after, I made clever,
example of a restrictive, informed tweaks to my diet
yo-yo dieter. I’d diligently and found a sustainable
restrict my calories approach to eating that
throughout the week, only kept me energized, full, and
to unravel on the weekends free of the bloat and yo-yo
and overeat. It was an dieting. I finally felt like I
exhausting, emotionally could enjoy life without the
draining cycle, devoid of anxiety that accompanied
any real food freedom or my previous eating
balance. This pattern patterns.

38 Women’s Fitness womensfitnessmag.com.au

W H Y M OS T D I E TS FA I L :
Short-Term Focus, Long-Term Consequences
This explains why so many diets fail. They
prioritize short-term weight loss through
restriction, ignoring the crucial long-term
aspects of sustainable weight management.
The all-or-nothing, strict adherence during the
week followed by weekend binges is a
particularly common culprit. The restrictive
nature of most diets fosters feelings of hunger,
deprivation, and resentment, setting the stage
for inevitable
relapses of
binge eating
and that ‘all or
nothing’ Q UA LIT Y M AT TER S: SUSTAINABLE WEIGHT LOSS:
approach to Protein, Healthy Fats, Balancing Enjoyment and
eating, keeping and Fiber Health
women trapped It’s also extremely My programs integrate
in a cycle of important to focus on the calorie cycling with delicious
weight loss and quality of those calories, not and filling meal plans that
weight gain. just the number! If you nourish your body without
ensure that each meal sacrificing enjoyment. The
TH E S O LU TI O N : contains over 20g of 80/20 rule is also an integral
Focus on protein, a healthy source of component, allowing for a
Quality, Not fats such as olive oil, drink, social events, meals
Just Quantity avocado, or nuts, and plenty out, or takeaway over the
So, what’s the of fiber from vegetables, weekends, creating a sense
solution? It’s nuts, seeds, or legumes, of balance. I LOVE knowing
simple: don’t you’ll set yourself up for far that I can eat out and grab
drop your calories too low or for too long. less hunger. This helps to takeaway without guilt now,
Focus on the quality of your calories, not just minimize feelings of unlike I did 10 years ago—it’s
the number of them! restriction, reducing the risk so freeing!
of relapsing into weekend
The Power of Calorie Cycling overeating. TH E K E Y TO LO N G -T ER M
A scientifically proven approach that I use in Protein, healthy fats, and S U CC E S S:
my programs is calorie cycling: strategically fiber are absolutely three A Lifestyle Change
alternating periods of moderate calorie key macronutrients to focus For effective, sustainable
restriction with “refeed” days at your weight on if you’re serious about weight loss, it’s time to
maintenance calorie level (otherwise called losing (and maintaining) ditch the fad diets and
your Total Daily Energy Expenditure, or TDEE). weight without the hunger. instead, foster a sustainable
This flexible strategy prevents the metabolic Not only do they keep you lifestyle. Ditch perfection
slowdown and hormonal imbalances full, but they’ll also help to and embrace the idea that
associated with losing weight. I suggest that keep your blood sugar and it’s GOOD for your
women drop their calories to be around 75% of insulin levels low, which metabolism to eat a little
their TDEE (but not lower) for 5 days of the creates an optimal more a few times a week! If
week, and at their maintenance amount for 2. environment for fat burning you don’t enjoy the process
and reduced cravings. of losing weight, it makes it
very hard to keep it off.

is a 32-year-old qualified Nutritionist, founder of

Body Reset, and if they get results

helping women who feel like they’ve “tried it all” finally slim
and want to continue to turn their
down, beat the bloat, and find sustainable food freedom—
new ‘diet’ into a lifestyle, my without the hunger. Her mission is simple: to make weight
membership, the Health with Bec Tribe, comes next! loss feel achievable, sustainable, and freeing, so women
can finally quit the fads and become free from the toxic yo-
Both can be found on www.healthwithbec.com! yo dieting cycle. Connect with bec on instagram - @health_
with_bec , or via her website - www.heathwithbec.com.

womensfitnessmag.com.au Women’s Fitness 39

 FIT BUZZ

TIME ISN’T THE

PROBLEM—YOUR
PRIORITIES ARE
You don’t need more time—you need
more clarity on where your time is
going and whether you’re using it
wisely. In Time Magic, I introduce the
Time Audit, a simple but powerful way
to reclaim your schedule.

TRY THIS:
● Write down your top three
priorities for this season
of your life (e.g., your health, family,

YOUR LIFE
and work).
● Look at your calendar for the past
two weeks. Are your priorities
reflected there? Is family time
Melissa Ambrosini teaches us the secret scheduled? Are your workouts
to managing your time effectively by blocked out?
doing less and achieving more. ● Schedule your top priorities first,
then remove or delegate anything
that drains you.
Most people feel like they never have time so you create more space,
enough time. They’re constantly busy, energy, and results where it
overwhelmed, and struggling to keep matters most. Most people spend too much time on
up. But what if the secret to achieving In my book Time Magic (co-authored things that don’t truly matter. The
more isn’t doing more—it’s actually with my husband, Nick Broadhurst), I goal? Keep what’s meaningful, ditch
doing less? show you how to reclaim your time the fluff.
This isn’t about working harder or and design a life that feels abundant,
squeezing more into your day. It’s spacious, and fulfilling. Here’s how you KEY TAKEAWAY:Time expands when you
about shifting how you approach your can start today. focus on what truly matters.

40 Women’s Fitness womensfitnessmag.com.au

 FIT BUZZ

MASTER THE ART OF

TIME MAGIC HABIT
STACKING
As a working mama of two little kids,
habit stacking has saved me. It’s a

WHITE SPACE IS BOUNDARIES: powerful way to bundle activities

together so you free up more time.
THE ULTIMATE YOUR BEST TIME-
PRODUCTIVITY HACK MANAGEMENT TOOL TRY THESE:
Being busy isn’t the same as being If you don’t protect your time, ● Meditate while in the sauna, sitting
productive. If your calendar is packed someone else will claim it. One of the in the sun, or using a red light device.
from morning to night, chances are, biggest lessons from Time Magic is ● Listen to a podcast while working
much of it isn’t moving the needle. that you control your calendar—but out.
One of the biggest shifts I made in my only if you claim it. ● Workout outside to combine
life was leaving white space in my movement and fresh air.
calendar—intentional gaps between ● Do deep breathing while driving or
meetings, work blocks, and HERE’S HOW TO SET waiting in line.
commitments. BETTER BOUNDARIES: ● Use a standing or walking desk to
● Say “no” with confidence. move while you work.
Try, “I’d love to, but I can’t commit to ● Take walking meetings instead of
THIS ALLOWS FOR: that right now.” sitting.
● Better decision-making (because ● Turn off notifications. ● Catch up on emails while waiting
you’re not rushed). Your time isn’t an open invitation for for appointments.
● More creativity (because your brain distractions. ● Stretch or foam roll while watching
has space to think). ● Create tech-free zones. a webinar.
● Less stress (because you have time No screens before bed, in the
to be present). mornings, or during meals.
When you stack habits, you collapse
time, making space for what truly
Instead of asking, How much can Boundaries aren’t about matters—without adding more to
I fit into today? ask, How much space shutting people out. They’re your plate.
can I create? What can you move, about honoring your priorities
delete, or delegate? and protecting your energy. KEY TAKEAWAY: Stack
habits to maximise your
KEY TAKEAWAY: More space = better KEY TAKEAWAY: Boundaries protect your time and energy.
results. time, energy, and peace.

Written by Melissa Ambrosini. Co-founder of

SheLaunch, leads online business and mindset
training for female coaches, consultants, and
FINAL THOUGHTS: service-based entrepreneurs, drawing from her own
experience generating over $12 million in sales and
TIME IS YOUR GREATEST ASSET building a globally influential business. Recognized as a
“Self-Help Guru” by Elle magazine, she is a sought-after speaker,
host of the top-rated podcast “The Melissa Ambrosini Show”
Managing your time effectively isn’t about doing more— (with over 27 million downloads), and the bestselling author of
it’s about making space for what truly matters. four books, including “Mastering Your Mean Girl” (named “The
The more intentional and guarded you become with your Best eBook of All Time” by Book Depository) and “Time Magic,”
which earned three ABBA awards, including ‘Book of the Year.’
time, the more freedom, success, and joy you create. She is dedicated to helping women scale their income and impact
while staying true to their core values.

womensfitnessmag.com.au Women’s Fitness 41

 FIT BUZZ

LASER LIGHTENING
FOR YOUR EYEBROWS
The Safe & Effective Solution with Amy Jean Brows
If you’re looking to tone, lighten, or
remove unwanted eyebrow tattoos,
PicoSecond laser technology offers
a safe and effective solution.
Even Skin -
Whether your brows have faded to that Tilbury Glow!
an undesirable shade or you’re
simply ready for a change, this Introducing the NEW Charlotte
advanced laser treatment precisely Tilbury Dark Spot Correcting
targets pigment without damaging Radiance Recovery Serum!
the surrounding skin. Powered by world-first
PicoSecond technology works by Precision-Fade Evenskin
delivering ultra-fast pulses of Technology to reduce dark
energy to break down pigment spots without affecting natural
particles, allowing your body to skin tone. An ultra-focused
naturally eliminate them over time. delivery system with ADAPTIVE
The result? A more refined, even- Amber Microalgae Extract to
toned appearance with minimal target excess surface melanin
downtime. for a more even skin tone.
For expert laser lightening
treatments, visit Amy Jean Key ingredients: Brightening
Eyebrows where precision meets vitamin C, calming tranexamic
artistry in brow enhancement. acid, and Biomimetic Barrier
Shield Technology to strengthen
the skin barrier.
Illumia Skin Pro: The Future of At-Home LED Therapy

Meet Illumia Skin Pro, the ultimate LED mask designed for next-level
skin rejuvenation. Featuring innovative patented pillow technology for
a comfortable fit, this cutting-edge mask offers three customizable
settings to target various
skin concerns.
• Red Light stimulates collagen
production for firmer,
youthful-looking skin.
• Blue Light combats breakouts
and reduces inflammation.
• Yellow Light brightens and
evens out skin tone.

Effortless, effective, and designed

for all skin types—Illumia Skin Pro
brings professional skincare results
straight to your home.

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 FIT BUZZ

SKIN GLOW-UP
My Journey with Secret RF at Lisa Rush
If there’s one thing I’ve learned
about skin over the years, it’s that a
little effort goes a long way, and the
right treatments may help support
skin health. As someone who’s
always been interested in skin
health (but mindful of finding
treatments that suit my lifestyle) I
look for evidence-based treatments
that fit seamlessly into my routine.
Secret RF needling, available at Lisa
Rush, is a treatment designed to The Glow-Up Formula:
support skin rejuvenation. Skin + Lifestyle
Great skin isn’t just about what you
The Power of RF Needling put on your face but also about
Lisa
I’ve had two sessions of RF lifestyle factors. A balanced
Rush
needling with the Secret RF system approach, including skincare, diet,
to explore its potential benefits. and regular movement, may
This treatment combines Skincare That Supports contribute to overall well-being.
microneedling with radiofrequency the Process: Between my fitness routine (fast-
energy to deliver energy below the Of course, in-clinic treatments are paced walks, Pilates, and ocean
skin’s surface, aiming to stimulate only part of the equation. A well swims), a nutrient-dense diet, and
the skin’s natural processes. Over planned at-home skincare routine investing in skin health, I’ve found
time, some individuals report may help maintain skin health and an approach that works for me. And
noticing changes in skin texture and support professional treatments. let’s be real, feeling good in your
firmness. Lisa Rush’s curated skincare range skin is about more than appearance.
What I’ve particularly liked about includes products formulated to It’s about confidence, self-care, and
this treatment is the gradual nature support hydration and barrier making choices that support
of the results. Changes may function. Ingredients such as well-being.
continue to develop in the weeks peptides and vitamin C are For those interested in
following each session, as the skin commonly used in skincare routines professional skin treatments, it may
undergoes its natural processes. that focus on skin health. be worth exploring with a qualified
practitioner. If you’re curious about
treatments that aim to support skin
rejuvenation, this could be an
option to discuss during a
consultation .

Written by Laura Csortan: TV

presenter with 20 years experience
reporting from all over the globe.
Best known for her role hosting The
Great Outdoors. She is also a former
Miss Universe, Miss World Australia and
National Geographic reporter. Proud Mum to
Microneedle RF Layla Rose - her greatest adventure of all. Connect with
lifting procedure. Laura on instagram - @lauracsortan

womensfitnessmag.com.au Women’s Fitness 43

 FIT BUZZ

Best of The Best Ingredients (Serves 8–10)

•
•
•
1 kg fresh baby octopus
Salt
¼ cup extra-virgin olive oil

RECIPES.
• 2 lemons
• 2 teaspoons black pepper
• 1 tablespoon fresh or dried
FEATURING: THE MEDITERRANEAN DIET. oregano
Method
Grilled octopus those of you who love to count 1. Put the octopus tentacles in a
Being someone of Greek heritage calories, has 25 grams of protein pot and cover with cold water.
eating octopus is in my DNA. I and only two grams of fat. But it’s Bring to the boil then reduce to
remember my first trip to Greece the amazing amount of vitamin B12 a simmer, cooking until the
seeing fishermen drying out their at 1275% of the recommended daily octopus is tender, about 40
freshly caught octopus on long value, plus 139% of selenium, 70% minutes.
lines. When you travel around copper, 45% iron, 32% vitamin B6 2. Remove from the pot and drain
Greece you see little restaurants as well potassium, magnesium, well.
in fishing villages drying out their phosphorus, sodium, pantothenic 3. Sprinkle the octopus with salt,
octopus as well. This shows you acid, choline and potassium. then with 2 tablespoons olive
how amazing and fresh the This recipe will also give you a oil. Cover.
produce is! good boost of vitamin C with the 4. Mix the remaining olive oil with
But not only is octopus lemon plus omega 3 with the the juice of 1 lemon. Cut the
completely delicious, it is also addition of extra-virgin olive oil. other lemon into wedges for
incredibly nutritious. Just 85 Truly this is where health meets serving. Grill or barbecue the
grams has only 140 calories for deliciousness. octopus for a few minutes on
each side over a medium-high
heat. Squeeze a little lemon
juice over, drizzle with the oil,
and sprinkle with oregano and
lemon wedges.

Sarah Di Lorenzo is Channel 7’s Sunrise and

Weekend Sunrise’s clinical nutritionist with 20
years’ experience in the wellness industry. She is
the #1 best-selling author of 6 books which have
sold in excess of 200K. Sarah has a successful
clinic in Sydney, she’s a regular public speaker and a
single mother of three. Sarah is an avid exerciser and firmly
believes in the benefits of a healthy lifestyle. Connect with
Sarah on instagram - @sarah_di_lorenzo

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Baked snapper and vegetables
I love this recipe as it is how I was
brought up eating fish. I recall
sitting around the family kitchen
table after school eating
afternoon tea watching this meal
being prepared. The snapper was
always purchased whole from the
local fish shop. The adult
conversation between Mum and
my Papou would usually be about
how fantastic and fresh the
snapper was. There was so much
pride in the produce sourced.
When I think back this really
reinforced for me the importance
and appreciation for good-quality
produce. This recipe is a favorite
of mine as it is so easy, nutrient Method
dense and full of flavour. 1. Preheat the oven to 180ºC.
Brush the fish with the olive oil
Ingredients (Serves 4) in a baking dish. Season with
• 1 whole snapper (about 1 kg) salt and pepper, then squeeze
• 2 tablespoons extra-virgin olive lemon juice over.
oil 2. Scatter the onion and tomatoes
• salt and pepper over the fish, followed by the
• juice of 1 lemon parsley and bake until the fish is
• 1 onion, sliced cooked, about 25 minutes.
• 3 tomatoes, sliced 3. Serve with baked seasonal
• ⅓ cup fresh parsley leaves vegetables.

Baked ricotta figs Method

My papou used to drizzle honey 1. Preheat the oven to 180ºC.
over ricotta and eat it just like Grease a baking dish with
that, or on a slice of toasted olive oil.
sourdough. We had a fig tree in 2. Put the ricotta in a bowl and
my front garden at home. I recall give it a good stir, then transfer
my dad and papou loving eating to the baking dish. Sprinkle
figs fresh from the tree. with the rosemary, half the
olive oil and half the honey.
Ingredients (Serves 4) Bake for 20 minutes.
• 500 grams ricotta 3. Remove from the oven, add the
• 1 tablespoon chopped fresh figs and salt, and return to the
rosemary oven for another 5 minutes.
• 2 tablespoons extra-virgin olive 4. Remove from the oven and
• oil, plus extra for greasing drizzle with the olive oil and
• 4 tablespoons honey honey plus salt and pepper to
• 4 fresh figs, quartered taste. Serve with a green salad
• pinch of salt and pepper and maybe some toasted
sourdough.

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 FIT BUZZ Wai-o-Tapu

THE ULTIMATE 2025 2

DESTINATION GUIDE
As we embrace the year ahead, it’s time
ROTORUA, NEW
ZEALAND: THE
GEOTHERMAL
AND CULTURAL
to venture beyond the familiar and explore HEART
destinations that are off the beaten path.
If you’re seeking a destination that
Whether you’re looking to reconnect with nature,
offers a blend of relaxation and
experience a new culture, or simply unwind while adventure, look no further than
staying active, 2025 offers a handful of hidden Rotorua, located on New
gems that perfectly blend wellness, adventure, Zealand’s North Island. Known for
its geothermal wonders, Rotorua
and breathtaking beauty. From Australia to New
is a haven for those looking to
Zealand and Canada, here are some of the most unwind in natural hot springs
exciting spots to add to your travel bucket list. while immersing themselves in
Māori culture.
Explore Wai-o-Tapu, a
Freycinet National park nature walk
geothermal park with vibrant hot
pools and dramatic geysers, or
soak in the mineral-rich waters at
the Polynesian Spa. If you’re
feeling adventurous, raft down

1
Kaituna River and conquer the
world’s highest commercially
rafted waterfall, Tutea Falls.
TASMANIA: Rotorua also offers an authentic
AUSTRALIA’S Māori experience, where you can
UNTAMED GEM visit traditional villages, enjoy a
Hangi meal, and watch the
famous Haka dance. It’s a place
for its fresh produce, artisan where wellness, adventure, and
destination for nature lovers who goods, and lively atmosphere. cultural heritage come together to
crave both serenity and Combine culture with nature by create a truly enriching
adventure. A world away from the visiting MONA, the Museum of Old experience.
bustling cities, this island state is and New Art, for a mind-bending
home to pristine wilderness, cultural experience. Tasmania’s
including lush rainforests, alpine
lakes, and rugged mountains.
For the ultimate escape, head to
unique combination of rugged
landscapes and thriving local
culture will make it your new
3
VANCOUVER,
Freycinet National Park, where favorite getaway.
the stunning Wineglass Bay
CANADA: NATURE
awaits. Hike along the scenic
MEETS CITY VIBES
trails, kayak through crystal-clear Vancouver is a destination that
waters, or simply relax on the truly has it all — lush forests,
beach alongside seals and mountain peaks, and a vibrant
wallabies. For a more challenging city full of life. Whether you’re
trek, explore the Overland Track, visiting in summer for outdoor
a famous 80km hike through the adventures or in winter for cozy
heart of the island’s wilderness. festivities, Vancouver promises
In Hobart, Tasmania’s vibrant year-round charm.
capital, indulge in local delicacies Capilano In the warmer months, hike the
Suspension
at Salamanca Market, renowned Bridge North Shore Mountains, bike
through Stanley Park, or relax

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 FIT BUZZ

5
on the beaches of Kitsilano. The Just a short drive from Sydney, the Blue
city is also home to incredible Mountains offer a quick but awe-inspiring
cultural experiences, with areas escape into nature. Known for its
like Main Street offering a perfect BLUE spectacular landscapes, cascading
mix of unique eateries, shops, and MOUNTAINS, waterfalls, and charming villages, this
galleries. AUSTRALIA: UNESCO World Heritage-listed national
During winter, Vancouver A NATURE park is a paradise for hikers and wellness
transforms into a winter LOVER’S seekers alike.
wonderland with easy access to SANCTUARY One of the best ways to experience the Blue
Grouse Mountain for skiing, as Mountains is by hiking the Grand Canyon
well as magical light displays at Walk or exploring the Prince Henry Cliff
the Capilano Suspension Bridge. Walk, both offering panoramic views of the
Whether you’re after an stunning valleys and ancient forests. For a
adrenaline rush or a peaceful more serene experience, visit the tranquil
retreat, Vancouver’s combination Wentworth Falls or enjoy the lush greenery
of natural beauty and vibrant on the South Lawson Waterfall Circuit.
culture will leave you refreshed In addition to outdoor adventures, the Blue
and inspired. Mountains is home to quirky galleries, cozy
cafes, and charming boutique shops,
making it the ideal place to unwind after a
day of exploration. Whether you’re seeking

4
a peaceful retreat or an outdoor challenge,
the Blue Mountains never disappoint.

TOWNSVILLE, FAR Wentworth Falls in the Blue Mountains

NORTH QUEENSLAND:
TROPICAL PARADISE
MEETS ADVENTURE
For a tropical escape that’s both
relaxing and exciting, Townsville
in Far North Queensland is the
perfect choice. Located between
Cairns and Mackay, this coastal Sunset over the
city offers a laid-back vibe with a blue water of
Picnic Bay,
wealth of activities for the Magnetic Island
adventurous spirit.
With over 320 days of sunshine
per year, the opportunities for FINAL THOUGHTS
outdoor exploration are endless. In addition to outdoor adventures, perfect blend of relaxation,
Magnetic Island, just a short ferry the Blue Mountains is home to culture, and adventure. Whether
ride from the city, boasts pristine quirky galleries, cozy cafes, and you’re looking to explore new
beaches, national parks, and charming boutique shops, making landscapes, rejuvenate your spirit,
hiking trails. For underwater it the ideal place to unwind after a or push your physical limits, these
enthusiasts, snorkeling in the day of exploration. Whether destinations will inspire and enrich
Great Barrier Reef is an absolute you’re seeking a peaceful retreat your travel experiences in the year
must. or an outdoor challenge, the Blue ahead. So pack your bags and let
For something truly unique, visit Mountains never disappoint. your next adventure begin!
MOUA, an underwater art gallery With 2025 fast approaching,
where eco-conscious sculptures now’s the time to plan your next
tell the story of reef conservation adventure to one of these
and Indigenous culture. After your extraordinary destinations. From
outdoor adventures, enjoy Tasmania’s rugged beauty and Written by Alina
Townsville’s buzzing food scene, New Zealand’s geothermal Berdichevsky - the
with fresh seafood and farm-to- wonders to Vancouver’s luxury travel insider
for Women’s Fitness
table dishes that highlight the city-meets-nature allure, these Australia.
region’s natural bounty. off-the-radar spots promise a

womensfitnessmag.com.au Women’s Fitness 47

 FIT BUZZ

Best of the Best:

H O T E L S

W DUBAI - THE PALM

There are luxury hotels, and then there’s W Dubai – The Palm. Sitting pretty on the iconic Palm Jumeirah, this beachfront
paradise is where modern glamour meets the serenity of the Arabian Gulf. If you’re a woman who loves sun-drenched mornings,
chic poolside afternoons, and indulgent dining with the sea as your backdrop—this is the ultimate escape.
From its private white sand beaches to world-class dining and a pool scene straight out of a fashion editorial, W Dubai – The
Palm is not just a hotel. It’s a statement.

A Beachfront Haven with WET Deck: The Chicest Poolside

Unmatched Views Vibe in Dubai
Unlike the crowded shores of the If you prefer your water experience
city, W Dubai – The Palm gives you with a little more glam, the WET
an exclusive slice of paradise with Deck is where the party’s at. This
its private beach. Imagine stepping infinity pool overlooks the sea,
onto powder-soft sand, the gentle offering a panoramic view that’s
sound of waves lapping at the shore, straight out of a dream. But this isn’t
and uninterrupted views of the just any poolside scene—it’s vibrant,
sparkling Arabian Gulf. Whether stylish, and effortlessly cool.
you’re lounging under a chic cabana,
sipping a handcrafted cocktail World-Class Dining, with Oceanfront
from the beachside bar, or taking Views
a leisurely dip in the crystal-clear Dining at W Dubai – The Palm
waters, this is beach life at its most isn’t just about the food—it’s an
luxurious. experience. I was fortunate enough
And let’s talk about the sunsets— to spend my birthday at Akira Back
because wow. The sky transforms - a Michelin Guide restaurant that
into a canvas of pink, gold, and brings modern Japanese cuisine with
lavender hues, creating the perfect a bold Korean twist.
backdrop for a romantic stroll or We enjoyed juicy seared wagyu,
an Instagram-worthy golden-hour scrumptious scallops and the
moment. freshest of tuna as part of our Chef’s

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Choice - something that I highly,

highly recommend. Each course
is a surprise, showcasing artful
plating, premium ingredients,
and flavors that bring together
unexpected combinations that
surprise and excite the palate
of every guest. If you’re a
woman who appreciates culinary
adventure and a touch of
exclusivity, this is a must-try.

Thoughtful, personalised touches

Spending my 35th birthday at W
was above and beyond - not only
was a cake awaiting my arrival,
but so too were the ‘house-made
dubai chocolates’ - you know, the
ones with pistachio inside? YUM.
The doorway itself was fitted with
streamers, and in the bedroom,
endless balloons.
‘W Dubai – The Palm isn’t just about luxury—
it’s about embracing the good life with
confidence, fun, and a touch of extravagance.’

Each time I shared my excitement

- ‘It’s my birthday!” staff would ask:
“where are you sitting?! What are you
drinking? Are you coming for dinner?
We will prepare something..!” It made
me feel very special, appreciated and
valued - even though I had literally
just arrived, fresh out of Tokyo.

W Dubai – The Palm: the Ultimate

Beach Getaway for Women
W Dubai – The Palm isn’t just about beachside experience with an edge,
luxury—it’s about embracing the book your stay now. Because at W
good life with confidence, fun, and Dubai – The Palm, paradise isn’t a
a touch of extravagance. Whether place—it’s a lifestyle
you’re here for a romantic escape, a
girls’ getaway, or a solo retreat, this Book your stay at W - head to
hotel www.marriott.com now.
finer things in life.
From
and a welcoming pool, to Olivia Arezzolo. The go-to guru
Michelin-worthy dining and for The Today Show, Sunrise, The Morning
Show, Fox News, Sky News, and News.com.
unparalleled ocean views, au; former ambassador for IKEA, Sealy
everything about W Dubai Posturepedic, Audible, Samsung, Toyota,
– The Palm is designed to The Body Shop, Medibank and more, her
recent Wellness Weekends with The Westin
indulge, inspire, and impress. in Vietnam and Japan saw her recommended
Celebrating my 35th birthday here throughout Asia, Australia and USA. Connect with
Olivia on instagram, @oliviaarezzolo, email olivia@
couldn’t have been better if I tried…
thesleepretreat.com.au, and www.oliviaarezzolo.com.au
So, if you’re craving a five-star

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Best of the Best:

H O T E L S

OVOLO, SOUTH YARRA

With a bold, retro-chic aesthetic, a plant-based culinary haven, and a playful yet luxurious atmosphere, there is none quite like
the boutique Ovolo Hotel, South Yarra. Designed for those who appreciate creativity, comfort, and a touch of indulgence, this
vibrant destination is perfect for a girls’ weekend, a romantic getaway, or a solo staycation. With a team that make you feel right
at home from the moment you arrive, your only regret is not coming sooner.

Where Vintage Glamour Meets Modern Luxury

From the moment you step inside Ovolo South
Yarra, you’re transported into a world of eclectic
design and effortless cool. Inspired by the golden
days of Studio 54, the interiors are a playful mix
of pop art, plush textures, and vibrant colors that
feel both luxurious and inviting. Every detail, from
the quirky furnishings to the bold wallpaper, is
designed to spark joy—making it impossible not to
fall in love at first sight.

A Stay Tailored for You

Each of Ovolo South Yarra’s beautifully curated
rooms is designed with comfort and personality
in mind. Whether you opt for a cozy, intimate
space or a more spacious suite, you’ll love the

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stop in at the iconic Prahran market

for some pre-dinner snacks, and in
the morning, take your lululemons up
to The Tan - you’ll find the coolest of
cool cats of Melbourne’s East doing
their laps, self included.

Sustainability with Style

If you love staying somewhere
that aligns with your values, you’ll
appreciate Ovolo South Yarra’s
commitment to sustainability. From
its plant-based dining options
to eco-friendly practices, the
hotel is dedicated to reducing its
environmental footprint while still
thoughtful touches, quirky art and delivering luxury and comfort.
complimentary cocktail with every
stay.. Perfect for a pre dinner drink Ovolo South Yarra - 10/10
before heading out to your favourite There are plenty of hotels in
venue on Chapel Street. Melbourne, but none quite like
The next morning, linger a little Ovolo South Yarra. It’s fun, stylish,
longer in luxe bedding, head to and effortlessly cool, yet also warm
breakfast at the highly acclaimed and welcoming—the kind of place
Lona Misa, or stop by the lower where you feel instantly at home. If
floor.. Here, you’ll find pool table, you’re looking for a getaway filled
games and inviting WFH desks that with indulgence, adventure, and a
make work seem very appealing touch of retro glamour, Ovolo South
(confirmed by personal experience). Yarra is the ultimate staycation or
vacation destination.
A Foodie’s Dream: Lona Misa
For food lovers, Lona Misa—the
hotel’s signature restaurant—is an
absolute must. This vibrant, Latin-
inspired, plant-based eatery proves
that sustainability and indulgence
can go hand in hand. Whether
you’re a dedicated vegetarian or
just someone who loves good food,
the menu is bursting with bold
flavors, fresh ingredients, and
creative twists; and the lively, stylish
space is the perfect spot for friends,
partners and solos alike.

Situated just off Chapel Street,

Ovolo South Yarra puts Olivia Arezzolo. The go-to guru
you right in the heart of for The Today Show, Sunrise, The Morning
Show, Fox News, Sky News, and News.com.
Melbourne’s most stylish au; former ambassador for IKEA, Sealy
precinct. Boutique shopping Posturepedic, Audible, Samsung, Toyota,
along Chapel / High St, The Body Shop, Medibank and more, her
recent Wellness Weekends with The Westin
trendy cocktail bars along in Vietnam and Japan saw her recommended
Greville Street, and cozy cafes throughout Asia, Australia and USA. Connect with
Olivia on instagram, @oliviaarezzolo, email olivia@
almost every second shop… all just
thesleepretreat.com.au, and www.oliviaarezzolo.com.au
a short walk away. Make sure you

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The Luxury boutique hotel in the

Southern Highlands that has it all

There are some places you visit that There’s something undeniably Suites, Terraces & Cabins Designed
instantly make you feel at home. special about soaking in warm, for Pure Comfort
Others transport you to a different bubbling water while being The accommodations at Osborn
world entirely. Then there’s Osborn greeted by a curious kangaroo House redefine luxury, with a mix of
House, a rare blend of both. Nestled hopping by, a surreal moment suites, terraces, and cabins to suit
in the stunning Southern Highlands we won’t soon forget. every type of traveller . Our suite
of New South Wales, this luxury For those who love to stay active, was nothing short of spectacular,
retreat seamlessly fuses indulgence Osborn House also boasts a large spacious, inviting, and designed with
with nature, creating an escape that’s indoor pool, perfect for swimming both style and relaxation in mind.
as restorative as it is breathtaking. year-round. There’s also a tennis A fireplace added an extra touch
I recently had the pleasure of court for those keen to get a hit in of coziness, while the bathtub on
experiencing Osborn House with between moments of relaxation. the balcony turned our stay into
my daughter, and from the moment
we arrived, we were completely
captivated. Whether it was the
stunning interiors, the next-level
food, or the immersive wellness
experience, every detail of our
stay was thoughtfully designed for
relaxation and enjoyment.

A Luxury Retreat Immersed in

Nature
If there’s one thing Osborn House
gets absolutely right, it’s the balance
between comfort and the great
outdoors. Every moment feels
deeply connected to nature, yet
wrapped in pure luxury. We started
our mornings with crisp country
air and uninterrupted views of the
surrounding landscape, a welcome
contrast to city life.
One of the highlights? The spa
deck. This outdoor wellness space
is a haven for relaxation, featuring a
sauna, a hot tub, and a cold plunge,
all surrounded by native bushland.

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The Wellness Factor: Relaxation &

Rejuvenation
For those looking to reset both body
and mind, the on-site spa is a must-
visit. Offering everything from deep-
tissue massages to rejuvenating
facials, it’s the perfect way to unwind
and recharge. Pair a spa treatment
with the outdoor hot tub and
sauna, and you’ve got the ultimate

something out of a dream. There’s

something undeniably indulgent
about sinking into a warm bath with
a glass of wine in hand, completely
immersed in nature’s beauty.

A Culinary Experience Worth

Travelling For
Let’s talk about the food because
Osborn House delivers big time.
Every meal was a masterpiece, The Verdict? A Must-Visit.
crafted with fresh, local ingredients Osborn House is more than just
and bursting with flavor. Whether a luxury resort it’s an experience.
you’re on a health-focused retreat It’s a place that invites you to
or fully embracing indulgence (or, slow down, reconnect with
like me, balancing a bit of both), nature, and indulge in life’s
the dining experience caters to finest comforts. Whether you’re
every craving. planning a wellness retreat, an
active escape, or simply a chance
Adventure Beyond the Retreat to reset, this is a destination that
The Southern Highlands is a region delivers on every level.
known for its natural beauty, and
staying at Osborn House means
you have access to some incredible
outdoor activities. We took
advantage of the bushwalks in the
area, immersing ourselves in the
lush scenery, and for those looking
for even more adventure, you can
also organize horse riding or take
out the in-house push bikes for a
tour around the quaint little town
of Bundanoon.
Written by Laura Csortan: TV
Wine lovers will also appreciate presenter with 20 years experience
the fact that wineries are just reporting from all over the globe.
Best known for her role hosting The
a short drive away, making for Great Outdoors. She is also a former
a perfect afternoon escape Miss Universe, Miss World Australia and
before returning to the comfort National Geographic reporter. Proud Mum to
Layla Rose - her greatest adventure of all. Connect with
of the retreat. Laura on instagram - @lauracsortan

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DISCOVERING

A Mother-Daughter Adventure Curated by B Farm

Imagine a place where adventure explore the stunning Port Stephens
meets relaxation, and every region. SUNSET SERENITY:
moment feels like a sun-kissed Our journey began at Bannisters SAILING INTO BLISS
dream. That’s exactly what my Port Stephens, a boutique hotel
daughter and I experienced during located close to Nelsons Bay. The One evening, we set sail on a
our recent trip to Port Stephens, all beautiful pool was the highlight for sunset cruise with Blue Water
thoughtfully curated by the us and put a huge smile on my little Sailing Port Stephens. Picture this,
wonderful team at B Farm. Not one’s face, fun for hours - happy the sky painted in hues of orange
only is B Farm a destination in days! We had dinner at Rick Stein and pink, the gentle sway of the
itself, but they also specialize in at Bannisters and were entertained boat, and the sound of water
crafting personalized stays that let by a local koala in a gum tree lapping against the hull. Pure magic
you and your loved ones fully sleeping the evening away. and the freshest of food cooked for
dinner and served as the sun finally
kissed the ocean good night.
ADVENTURE!

Eager for some adventure, B Farm organized a hike up Mount

Tomaree for us. The trail was a bit of a workout (hello, glutes!) and
my 8 year old daughter might’ve moaned a good amount of the way
up but reaching the summit rewarded us with panoramic views that
made every huff and puff worthwhile.

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BEACHY KEEN: BIRUBI BEACH AND MARINE ENCOUNTERS

Our adventure continued at Birubi

Beach, the expansive sand dunes
are so impressive and the beach is
pure magic, we caught waves in
the crystal water until sundown.
On yet another adventure
perfect for families was a visit to
the Shark, Ray and all creatures
rescue aquarium which allowed us
to interact with marine life; snakes
and exotic birds, an animal lovers
paradise. We were waist deep in a
tank and surrounded by small
sharks and rays which played with WHY PORT STEPHENS?
us like puppy dogs of the sea. I
have to say they were very cute, I Port Stephens has rightfully
know.. a shark - cute, go figure ! earned its spot as a top
destination. With its diverse
activities, stunning landscapes,
and warm hospitality, it caters to
all travelers. Whether you’re
seeking adventure, relaxation, or
quality family time, Port Stephens
offers it all.
Our mother-daughter trip was
filled with cherished memories,
and we left with our hearts full
and spirits rejuvenated. If you’re
looking for a destination that
FARM FUN: B FARM
combines natural beauty with a
plethora of activities, let B Farm
The highlight of our trip was organise you a special experience
visiting B Farm itself. This place is at Port Stephens, it should
an absolute gem. After a delicious definitely be at the top of your list
High Tea, we spent hours playing this year.
with adorable piglets and other
friendly animals that live at the NOTE: B Farm offers curated
farm. I had to drag my mini away experiences and is evolving to
from all of her new fury besties include luxury safari suites for
with a promise to visit again soon. an immersive stay. For more
The on-site brewery, distillery, and details, visit their official website
winery cellar door added to the www.bfarmbymurrays.com.au
charm, making it a must visit spot. or social media pages
Plus, their beautiful gardens are @b._farm
perfect for a leisurely stroll or a
family picnic. Written by Laura
Csortan: TV presenter
with 20 years experience
reporting from all over
the globe. Best known for
her role hosting The Great
Outdoors. She is also a former
Miss Universe, Miss World Australia
and National Geographic reporter.
Proud Mum to Layla Rose - her greatest
adventure of all. Connect with Laura on
instagram - @lauracsortan

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REASONS EVERY

Award-winning astrologer Natasha Weber

for navigating life’s complexities, offering insights into timing, relationships, self-
awareness, and overall guidance.

Astrology isn’t just about stars

and symbols; it’s about energy.
Celestial cycles and planetary
patterns influence everything
from your mood and money to
your relationships, opportunities
and even the challenges you face.
Think of your horoscope as your
personal roadmap, helping you
navigate life with clarity instead of
guesswork. Why walk blindly into
the week when the universe could
hand you the ultimate cheat
sheet? Here are five reasons why
every woman (yes, even the
sceptics) should be checking her
horoscope regularly.

1. THE UNIVERSE IS SENDING

YOU MESSAGES

Life isn’t just a random set of

coincidences. Just like the Moon
affects the ocean, we are
constantly being influenced by the
astrological weather. Astrology
helps you recognise behavioural
patterns, make sense of your
experiences, and see the bigger
picture behind what’s happening
in your life. Wouldn’t you rather
know when the stars are working
in your favour rather than leaving
things up to chance?

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Your Celestial Compass

2. TIMING IS EVERYTHING,
AND ASTROLOGY HELPS
YOU GET IT RIGHT
by Natasha Weber is
available now.

You’ve heard the phrase “right

place, right time”. Well, astrology
is all about that. Some days are
perfect for making big decisions,
while others call for patience
and reflection.
Your horoscope helps you
understand when to act and when
to wait. Should you launch that
business? Have that difficult
conversation? Say yes to a new
opportunity? The energy of the
moment matters, and astrology
gives you the timing advantage.
Take the lunar cycles, for example.
A New Moon is ideal for fresh
starts and setting intentions, while because of sun signs alone, crossroads. Instead of
the Full Moon brings clarity, understanding the astrological overanalysing or second-guessing
closure, and the fruition of your dynamics between you and your everything, your horoscope can
efforts. And since each lunation partner can help you navigate provide a fresh perspective. It
falls in a different zodiac sign, it challenges and deepen your doesn’t take away your free will; it
brings a unique influence and connection. simply offers guidance.
activates your zodiac sign in its Astrology reminds us that
own way. When you move in sync
with these cycles, life stops feeling
like a mystery and starts feeling
4. SELF-AWARENESS
IS POWER, AND
ASTROLOGY HELPS YOU TAP
everything happens in cycles. If
you’re going through a tough
time, it won’t last forever. If you’re
like a map. INTO IT in a lucky period, make the most
There’s a reason people light up of it. Your horoscope helps you

3. YOUR LOVE LIFE IS

WRITTEN IN THE STARS
Relationships are one of the
when they first learn about their
Sun, Moon, and Rising signs:
because astrology reveals who
work with the energy around you
rather than against it so you can
move through life more smoothly.
biggest areas where astrology can you are at your core.
offer insight. If you’ve ever Still, your horoscope isn’t just a THE BOTTOM LINE
wondered, “Why do I keep predictive tool; it’s also about So check in with your horoscope.
attracting the same type of personal growth. It reveals your Learn your birth chart. Align
partner?” or “Why does my strengths, blind spots, and the yourself with astrology. Because
relationship feel so intense yet transformational cycles you’re in. when you do, you’re tapping into
complicated?” your birth chart Understanding yourself on a an ancient wisdom that has
likely has the answers. Your deeper level allows you to make guided generations of women
horoscope can help you: more empowered choices, set before you. The timeless language
• Recognise patterns in your better boundaries, and step fully of the stars is speaking. Are you
love life into your potential. The more you ready to listen?
• Understand your emotional understand yourself, the more
needs and communication style confident you become. And
• See when romance is in a that confidence is magnetic. Natasha Weber is an award-winning
astrologer and Resident Astrologer
positive or challenging phase

5.
for Channel 7’s The Morning Show. A
• Learn how to strengthen BECAUSE LIFE IS horoscope columnist for Marie Claire
your relationships (or when COMPLEX, AND A Australia, she holds the prestigious AAAC
Diploma and is a senior researcher with
to walk away) LITTLE GUIDANCE GOES A the Australian Academy of Astrology
And yes, compatibility is LONG WAY and Cosmobiology, and a member of the
absolutely a thing. While no We all have times when we feel American Federation of Astrologers. Connect
with Natasha on instagram - @astrotash.
relationship is doomed just stuck, confused, or at a

womensfitnessmag.com.au Women’s Fitness 57

 COVER INTERVIEW

CROP: STAX, SHORTS: STAX,

PANTS: STAX, EARRINGS:
SWAROVSKI, SNEAKERS:
CULTURE KINGS, BOXING GLOVES:
BRAZILIAN BOOTY CO

58 Women’s Fitness womensfitnessmag.com.au

 COVER INTERVIEW

I N T R O D U C I N G

THE ANNUAL WOMEN’S FITNESS 2025 COVER STAR

Introducing Missy Robinson, the winner of our inaugural annual Women’s Fitness Cover
Star competition! Missy has had a major glow-up in recent years, and is the perfect
example, at 46, of how you can change your life with hard work and discipline. This made
her the perfect winner, and we’re so happy to share her journey.

PHOTOGRAPHER: CORRINA LOUISE HAIR: BEN MITCHELL, THE BASE HAIR LABHAIR LAB
MAKE-UP: KIRSTIE ROCHE MAKE UP STYLIST: COLLETTE EMILY STYLIST LOCATION: CHANGE, GOLD COAST

So, Missy, you won our You’ve had a massive was tired of feeling trapped in my
Cover Star competition. transformation, what caused own body, tired of letting my
Congratulations! you to do it and how? struggles define me. I had a
How did it feel to win? My transformation was about so choice—stay stuck or fight for the
Winning the Women’s Fitness much more than just weight life I deserved. I knew what I
Cover Star competition was so loss—it was about reclaiming wanted for myself and my
surreal! When I found out, I had to myself and my life after future so I chose to fight.
do a double take—I couldn’t
believe it was real. Out of 1,500
losing my way. As a result
of a traumatic incident
STATUS How did I do it? By
rebuilding my life in a
international entrants and 10 during my time in the UPDATE: way that felt right for
finalists, I was chosen, and that Australian Army, I me. I focused on
feeling was absolutely incredible. developed a complex FULL NAME: Missy Robinson movement that I
This win is so much more than mental illness that HOMETOWN: Gold Coast actually enjoyed—
just a title—it’s a full-circle completely shifted BORN: 7 March 1979 dancing, walking my
moment in my journey. I’ve how I saw myself and INSTAGRAM: missyrobinson_ dog daily, and being
completely rebuilt myself— the world around me. I
Website: www.missysworld.com.au active doing the things
physically, mentally, and felt disconnected, stuck
SNAPCHAT: shivering_gold I love, like getting out on
emotionally—and to now be in survival mode, and over the water and jet skiing. It
recognised in this way is proof time, I gained a lot of weight wasn’t about forcing myself
that resilience, hard work, and and lost myself. The weight gain into gym sessions I hated or
self-belief can take people places wasn’t just physical—it was following strict rules—it was about
they never imagined. I’m beyond emotional, mental, and symbolic finding joy in movement again.
honoured and grateful for of everything I was carrying. I also took control of my diet
everyone who supported me I reached a point where I knew I getting a Certificate in Food and
through this! couldn’t keep going like that. I Nutrition to understand what I

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 COVER INTERVIEW

was putting in my mouth and up—not just for myself, but or swimming with whales
what it did to my body. I stopped in my work, my goals, and and seals.
chasing quick fixes and did the everything I do. I’m all about adventure and
deep work—mentally and experiences, so I’m often out
emotionally—so that my How do you stay motivated on trying new restaurants, going to
transformation wasn’t just days when you don’t feel like unique events, or planning my
about looking different, but working out? next trip. I also love a good bucket
actually feeling different from I don’t believe in forcing myself to list challenge, so if there’s
the inside out. do workouts that feel like a chore, something exciting or adrenaline-
Yes I lost 60kg and have so I never feel pressure or guilt if fueled happening, I’m probably in!
been able to keep it off, but the I’m not in the mood. My And of course, when I need to
mental transformation I feel is movement is built around fun recharge, I’ll be at home with my
much more significant. activities I actually enjoy—jet dog, balancing all the social
I now have a program and skiing, dancing, roller skating, energy with some much-needed
resources available to teach walking my dog—so it never feels quiet time
others how to do the same. Being like a punishment or something I
able to transform my trauma into have to do. We live in an age of social media
triumph and inspire and help On days when I’m not feeling it, where people have more access
others has been so empowering. I listen to my body. Some days than ever to our lives and are
that means moving in a different quick to judge. How do you
Do you have a morning routine way—maybe a slower walk instead handle negative comments or
that you swear by? of something intense—or just criticism online and in real life?
Absolutely! My morning routine is resting completely. I’ve learned I’m lucky that I don’t really
non-negotiable because it sets the that movement should be experience much negativity,
tone for my entire day. I wake up something you love, not whether online or in real life. I
at 6:15AM every morning and the something you force. That’s think a big part of that is because
first thing I do is take my dog for a what keeps me consistent in I’ve worked hard to be authentic
walk. It’s not just about getting the long run. in everything I share—the good,
my steps in—it’s my way of the bad, and the ugly. I don’t just
clearing my head, setting my If you’re not in activewear at the show the highlight reel; I keep it
intentions, and starting the day on gym, where can we find you and real, and I think people resonate
a strong note. what are you most likely to be with that.
That time outside, moving my doing? When you’re genuine and
body, breathing in fresh air, and If I’m not in activewear at the unapologetically yourself, people
just being present helps me shake gym—because let’s be real, either connect with you or they
off any stress and get into the you’ll never find me there—you’ll move along—and I’m totally okay
right mindset for the day ahead. probably find me out with friends, with that. I don’t waste energy
It’s a small ritual, but it makes a travelling or doing some kind of worrying about judgement or
massive difference in how I show fun activity like shark cage diving negativity because at the end of

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 COVER INTERVIEW

ONE PIECE SWIMSUIT: MYRA SWIM,

JACKET: ADIADAS

“Yes I lost 60kg and have been able to keep

it off, but the mental transformation
I feel is much more significant.”

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 COVER INTERVIEW

the day, I know who I am and what

I stand for. I’ve worked too hard
on myself to create my dream life
and being well, that I don’t have
time for judgement from others.
At the end of the day you can’t
control what people think or
say so focus on doing you and
being happy.

What self-care strategies do you

use to maintain positive mental
health?
For me, self-care is about doing
things that genuinely make me
happy and prioritising what fills
my cup. It’s not just about bubble
baths and face masks (though I
love a good pamper session); it’s
about living in alignment with
what brings me joy.
That means spending time
doing the things I truly love and
enjoy and surrounding myself with
people who uplift and inspire me. I
also make sure to take time for
myself—whether that’s setting
boundaries to protect my energy
or simply allowing myself to rest
when I need it.
Most importantly, I’ve learned to
listen to myself—if something feels
draining, it’s a no. If something
excites me, it’s a yes. Self-care
isn’t selfish; it’s essential, and it’s a
big part of why I can show up as
my best self every day.

ONE PIECE
SWIMSUIT:
ROGUE
SEASON,
SKATES: MOXI
SKATES

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 COVER INTERVIEW

What’s a fitness myth that you

wish would go away, and why?
One of the biggest fitness myths I
wish would disappear is the idea
that the gym is the only way to
get fit and lose weight. It’s simply
not true. You don’t need to be
lifting weights or doing structured
workouts to be active and strong.
Fitness is about finding
movement that fits your lifestyle
and brings you joy. There are so
many ways to stay fit—whether it’s
outdoor adventures, recreational
sports, or just being active
throughout the day. The key is
consistency, not suffering through
something you hate.
At the end of the day,
movement should feel natural
and enjoyable. When people
stop believing they have to go
to the gym to be fit, they realise
there are endless ways to stay
healthy that actually make them
feel good.

What is your approach to

nutrition? How do you maintain
balance and still enjoy your
favourite foods?
My approach to nutrition is all
about balance and sustainability. I JERSEY: TERAH EARTH, HEELS: BILLINI SHOES,
ONE PIECE SWIMSUIT: MYRA SWIM, SOCKS:
don’t believe in extreme COTTON ON, EARRINGS: SWAROVSKI
restrictions or cutting out entire
food groups—because let’s be
real, that’s not enjoyable or
sustainable long-term. Instead, I to feel. When you focus on my family, but mostly my
focus on fuelling my body with nourishing your body instead of Mum. We are incredibly close.
fresh nutrient-dense foods that punishing it, everything changes. My parents have the most
make me feel strong, energised, incredibly adventurous spirit—
and at my best. What’s your go-to treat? they’re always travelling, trying
Learning to cook has played a I’m an absolute sucker for a new things, and truly living life
massive part for me and I cheeseburger and I love Coca- to the fullest. I love that they’ve
absolutely love it! Cola—but my ultimate weakness? never let age or fear hold them
At the same time, I still enjoy my Lollies. Give me a bag of mixed back, and that mindset has
favourite foods without guilt. It’s lollies, and I have zero self-control! definitely influenced me now
about finding a balance that I’m all about balance, so I don’t I’m older.
works, not following a rigid set of deprive myself of the things I They’ve shown me what it
rules. If I want something, I have enjoy. Because at the end of the means to be resilient, fearless,
it—I just make sure it fits into my day, food is meant to be enjoyed, and open to new experiences.
overall goals. and a little treat here and there Their ability to embrace life,
For me, nutrition isn’t about never hurt anyone! take risks, and chase what
perfection—it’s about consistency, makes them happy is something
self-awareness, and making Who inspires you? I deeply admire and strive to
choices that align with how I want My biggest inspiration would be embody in my own journey.

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 COVER INTERVIEW

What is the best piece of advice

you’ve ever been given?
The best piece of advice I’ve
ever been given is simple but
powerful:

nothing changes.”
It’s a reminder that if you want a
different outcome, you have to
take action—even if it’s
uncomfortable, even if it’s messy.
Waiting for the perfect moment or
overthinking won’t get you
anywhere. The only way to create
real change is to just start.

What’s next for you?

More travel, adventure, and
stepping into even bigger
opportunities—especially in my
professional life. Sharing my
journey on international stages
CROP: STAX,
has been incredible, and I’m ready
SHORTS: STAX, to expand my impact with more
LEG WARMERS: UGG speaking engagements and
business growth.
In May, I’m hosting a
transformative retreat, focused on
You’re working out – what are simply being alive and being who decluttering your life and mind to
you listening to? I am today. I was once told by help women step into the best
When I’m getting my steps in, true specialists that I wouldn’t be able version of themselves. It’s not just
crime podcasts are my go-to—I to have a normal life, let alone an about clearing physical clutter,
love a good murder mystery to extraordinary one. But I refused but also releasing the mental and
keep me entertained while I move. to accept that as my reality. I emotional weight that holds
There’s something about diving pushed through, rebuilt myself, people back. This has been a huge
into a gripping story that makes and proved that I define my part of my own journey, and I
the time fly! own limits. know how powerful it is to create
Otherwise, my Spotify I’m incredibly proud of turning space for real change.
favourites are on repeat, and my story into a business—not just I’m also focused on growing my
honestly, it’s a total mishmash of to inspire, but to help others brand, reaching more people
genres. One minute it’s throwback create real change. Through through my program and
R&B, the next it’s rock, house, or coaching, resources, and resources, and building new
even a bit of country. It all community, I guide people to find opportunities that align with my
depends on my mood, but variety their own strength and purpose. mission. And in June, I’m off to the
keeps things interesting! Becoming an international USA for a holiday, which I’m super
speaker and sharing my journey excited about—not just for the
Reflecting on your whole journey on a global scale is an adventure but also for the
to date, what are you most proud achievement I hold close. potential opportunities that could
of – personally or professionally? Knowing my experiences can come from it. There’s so much
The thing I’m most proud of—both empower others is the most ahead, and I can’t wait to see
personally and professionally—is rewarding part of everything I do. where this next chapter takes me!

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 COVER INTERVIEW

BIKINI BOTTOMS:
MYRA SWIM, MESH
TOP: CUSTOM,
BOXING HAND
WRAPS: EVERLAST,
SHOWS: SIMMI

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 FIT BUZZ

Let’s peek into Paris’ super-chill wellness routine, from morning ginger shots to
handling online noise, and what big things are coming next.

PHOTOGRAPHER: @NEILDIXONPHOTO
HAIR & MAKEUP BY: @AMYHANNEMAN_MAKEUP

Tell us a bit about your shoot Was health and fitness important sometimes be challenging to stick
– where, when, the idea behind it. to you growing up, and how has to any regular routine. However, I
We dedicated this shoot to feature your fitness philosophy changed do try to achieve 3 x yoga/Pilates
lululemon’s new body-hugging over the years? sessions a week, 7-10k steps per
Glow Up collection. Designed to Always. I feel I have always been day and a simple daily stretch
suit your every training need. We quite active and conscious of my always makes me feel good and
shot it in Sydney’s Dale Loft health and wellbeing, being a recharged.
Studio. I have to say, the pieces competitive dancer for 10 years
are incredibly sleek, smooth and growing up. I have enjoyed the How do you stay motivated on
snug whilst being stretchy enough evolution of what my body feels it days when you don’t feel like
for the type of movement and needs over the years. I working out?
training I do. transitioned and enjoy more I just remind myself, to get up and
resistance style training whether it move and remember that I will
Do you have a morning routine be yoga or Pilates I am a big always thank myself and feel
that you swear by? believer in listening to your body, better within myself after.
I have to consume a call of fresh what works for you can look very
ginger and lemon in warm different to what works for others If you’re not in activewear at the
water and a sprinkle of my 9 x and that is okay. gym, where can we find you and
roasted bamboo salt. I feel it’s what are you most likely to be
the perfect digestive cleanse Talk us through your weekly doing?
upon waking, followed by a nice training split. Either at my desk/laptop tapping
morning walk to get the body I am always on the go, never in the away, sitting on a plane or in
moving. same place for long. This can another country. Haha.

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 FIT BUZZ

Paris wears lululemon’s Blue

Lagoon Wunder train tight and
high neck bra, complimented
with the Chargefeel 3 work out
shoe. The Year of the Snake
(also a 9 year), is associated with
transformation, renewal, clearing
out of the old and welcoming the
“I am a big new. Moving your body, eating
well & practicing mindfulness are
believer in a few ways you can harness the
energy of this year.
listening to your
body, what works
for you can look
very different to
what works for
others and that
is okay.”

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 FIT BUZZ

“Other people’s
opinions and
behaviour has
nothing to do with
me, and only a
reflection of them.
It’s not for me to
take on.”

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 FIT BUZZ

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 FIT BUZZ

remain present and aware of what

is going on in my life, plus I love
STATUS looking back at old journals to see
UPDATE how far I have grown and evolved.
I also value my ME time, whether it
FULL NAME:
be an infrared sauna, float session,
Paris Raine or I have recently started EES
sessions (look it up if you haven’t
HOMETOWN:
Sydney, Australia heard of it).

BORN:
08/08
What is your approach to
nutrition? How do you maintain
INSTAGRAM:
balance and still enjoy your
@parisraine
favourite foods?
I am quite in tune with my body
and what it needs, so I just listen. I
definitely am mindful of my
proportion sizes and try not
over-eat when I am not hungry,
there is no need, we are beyond
cave man days. I also don’t restrict
myself either. If I want something,

We live in an age of social media

where people have more access
than ever to our lives and are
quick to judge. How do you
handle negative comments or
criticism online and in real life?
I do not feel I receive negative
comments or criticism. I feel quite
lucky and blessed in that way.
However, my standpoint, if ever I
did receive such reactions, is to
very simply not take it on, other
people’s opinions and behaviour
has nothing to do with me, and
only a reflection of them. It’s not
for me to take on.

What self-care strategies do you

use to maintain positive mental
health?
I must must must journal daily, I
feel off if I don’t. it just helps me

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 FIT BUZZ

I will eat it. In saying that, I also do

not like lollies, chocolate or ice-
cream so naturally not consuming
sugary foods I feel helps me a lot.
They offer 0 nutritional value, so
why do it to yourself. Just educate
yourself, look at what you’re eating
and ask yourself is this servicing me
or hurting me? Am I being kind to
my body and loving it the way it
deserves to be loved?

What’s your go-to treat?

So random, craving chilli pickles
right now. SO just a few of those
atm everyday makes me feel nice.

Who inspires you?

Miranda Kerr. Always and forever.
On every level.

What is the best piece of advice

you’ve ever been given?
I feel a lot of people can tell you a
lot of things, but unless you
experience something and learn it
for yourself, you’ll never truly
embody that wisdom.

What’s next for you?

Ooo great question, a quantum
leap is definitely brewing!

Women’s Fitness 71
 Wo r k o u t p l a n s * Fitness advice

p74
Get fit in 15
with our
EMOM training

p80
Try this workout
to lengthen
and strengthen
Ilana Collins by Chadi Sabsabi

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 FIT BODY | SPEEDY WORKOUT

GET FIT
Quick
Got a busy schedule? Grab
a set of dumbbells and do
this 15-minute workout that
will work your body and
boost your metabolism

N
ot got the time to spend
hours in the gym? Try an
EMOM workout, which
stands for Every Minute On The
Minute and involves doing a set
number of reps during the first
minute, then doing a set number of
reps in the next minute, and so on.
‘It’s a quick and fun way to build
strength and lean muscle mass
whilst raising the metabolism
and reducing body fat,’ explains
personal trainer Caroline Idiens
(carolinescircuits.com). ‘I like to use
the EMOM method because it’s
perfect for those who are short on
time and yet want to improve their
fitness level.’
This workout by Idiens involves
doing one dumbbell exercise for a
set number of reps followed by
one bodyweight move for the
remainder of the minute (a super
set), which means it combines
both power and endurance in
just one session. Repeat each
superset three times back-to-back
before resting for 30 seconds
and then moving on to the next
set of exercises.
The beauty of EMOM is that you
can exercise solo and still challenge
yourself, but if you need more rest
between exercises, that’s okay.
If you need to, start slow and work
through the moves at your own
pace. Just remember to always
warm up first and be mindful of the
correct technique when training
– and, most of all, enjoy it!

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 FIT BODY | SPEEDY WORKOUT

ROUND 1
Set your timer for one minute and perform 12 squats followed by as
many mountain climbers as possible for the remainder of the minute.

SQUATS
Works the lower body, building strength
and stability
Reps: 12

• Holding a dumbbell in each hand at

shoulder height, stand with your feet wider
than shoulder-width apart, toes pointing
outwards slightly.
• Bend at your hips and knees, keeping your
back straight, and look forward.
• Keeping your weight over your heels, sit
in the squat position for a second, then push
through your heels to return back up to
standing. Repeat.

MOUNTAIN CLIMBERS
Works the core, boosts cardio
fitness and works every muscle
from head to toe
Reps: Remainder of the minute

• Start in a high-plank position,

with your wrists under your
shoulders so your body is
in a straight line from heels
to shoulders.
• Contract your abs and, in
a quick, controlled motion,
move your left knee towards
your chest while keeping your
shoulders steady, directly over
your hands.
• Return your leg to a high-plank
position and quickly bring your
right knee towards your chest.
• Alternate legs with each rep,
running your legs in and out.

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 FIT BODY | SPEEDY WORKOUT

ROUND 2
Set your timer for one minute and perform 12
reverse lunges followed by as many press-ups
as you can for the remainder of the minute.

REVERSE LUNGES
Works hamstrings, quads and
glutes, plus improves balance
and mobility
Reps: 12

• Start by standing with feet

hip-width apart and chest up.
Hold a dumbbell in each hand if
using weights.
• Take a step backward with
your left foot, bending your
right knee so that both knees
are at a 90-degree angle. Make
sure your right knee doesn’t
go over your right ankle.
• To come up, push through your
right leg and return to the start
position. Repeat on the other
leg, and continue alternating.

PRESS-UPS
Works the chest, shoulders,
triceps, biceps, core and back,
all at once
Reps: Remainder of the minute

• Begin in a high-plank position,

with hands under shoulders and
feet hip-width apart.
• Keep your abdominals and legs
tight as you slowly lower your
chest toward the ground, with
elbows bending and pointing
behind you.
• Exhale as you push back up
to plank, then repeat.

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 FIT BODY | SPEEDY WORKOUT

ROUND 3
Set your timer for one minute and perform 12 bent-over rows
followed by as many plank shoulder taps as possible for the
remainder of the minute.

BENT-OVER ROW
Builds strength in the upper back
Reps: 12

• Stand tall with feet shoulder-width apart

and a dumbbell in each hand.
• Brace your core, retract your shoulders
and hinge at the hips to lean forward into
a bent-over position.
• Row your elbows back to core-level,
squeezing between your shoulder blades
as you row.
• Control the weights as you lower them
back to the start, then repeat.

PLANK
SHOULDER TAPS
Works the core, arms, shoulders
and lower back
Reps: Remainder of the minute

• Begin in a high-plank position,

with hands under shoulders and
feet hip-width apart.
• Engage your core and glutes,
then lift your left hand to tap
your right shoulder.
• Press it firmly back down into
your mat, then lift your right
hand to tap your left shoulder.
• Move slowly with the hands
and alternate with each rep.

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 FIT BODY | SPEEDY WORKOUT

ROUND 4
Set your timer for one minute and perform 12
shoulder presses followed by as many high-knee
marches as you can for the remainder of the minute.

SHOULDER PRESSES
Works the shoulder muscles, as
well as the triceps and muscles
of the upper back
Reps: 12

• Standing tall, engage your abs

and squeeze your thighs and
glutes to keep the rest of your
body stable.
• Position your dumbbells to
each side of your shoulders,
elbows pointing down.
• Press the dumbbells from
your shoulders until your arms
are straight. Squeeze your
thighs and glutes to keep the
rest of your body stable.
• Slowly lower the weights
back to the starting point,
then repeat.

HIGH-KNEE MARCHES
Works your calves, quads, hamstrings, shins and abs
Reps: Remainder of the minute

• Stand up straight and place your feet about hip-width apart.

• Place your hands down by your sides and keep your chest up.
High drive your left knee up towards your belly button, bring the
same leg back to the ground then immediately bring the right
knee up high.
• As you are alternating knees, make sure you are engaging your
abdominal muscles and you are light on your feet.

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 FIT BODY | SPEEDY WORKOUT

ROUND 5
Set your timer for one minute and perform 12 chest
presses followed by as many glute bridges as you
can for the remainder of the minute.

CHEST PRESS
Works the chest and the
shoulder muscles
Reps: 12

• Lying on the floor with your

knees raised and feet flat, hold
a dumbbell in each hand at
shoulder height.
• Pushing your upper back into
the ground, brace your core and
exhale as you drive your arms
upwards towards the sky.
• Inhale as you lower the weights
down, then repeat.

GLUTE BRIDGES
Works the glutes, quads and
hamstrings
Reps: remainder of the minute

• Lie on the floor with your feet

flat on the mat, knees bent to
90-degrees and your hands by
Words: Caroline Idiens

your sides, resting on the floor.

• Drive through your heels to
push your hips to the ceiling
making sure you squeeze your
glutes at the top of the move.
• Lower your hips and repeat.

Meet the expert

Fit at 50 by Caroline Idiens, published by DK RED, will
be out on March 6, 2025. You can find out more and
pre-order at carolinescircuits.com. Readers can also
enjoy a 25 per cent discount off their first month’s
membership. Use WF25 on Caroline’s website.

womensfitnessmag.com.au Women’s Fitness 79

 FIT BODY | BARRE WORKOUT

LENGTHEN, STRETCH,
STRENGTHEN
Start your day the right way with this ballet-barre workout
that’s designed to build strength and flexibility from top to toe

B
allet barre for the home is one of the simplest footwork exercises for additional engagement and
workouts for building strength and flexibility, strengthening, and expect to find yourself lengthened,
and lengthening every muscle. It’s also low grounded and ready to dance into your day!’
impact, low on kit and will set you up with positivity Start the workout by getting your heart rate up
for the rest of the day. with some dynamic stretches. Try doing some gentle
‘These moves, using just a resistance band, will help lunges, followed by a downward dog while pedalling
you to engage the main muscle groups of the body – your feet. Next, do the moves, taking 60 seconds of
the glutes, core, back and arms – and will give you a rest between each one. When you’re done, complete
full-body, dancer-style workout,’ says Eloise Skinner, your workout with a few deep, grounding breaths to
fitness and dance instructor (@eloiseallexia). ‘Try the help your body to cool down and start to recover.

STANDING PUSH-UP
+ ARM EXTENSION
Benefits: works biceps and shoulders
Reps: 10
Sets: 2

• Stand in a neutral position with feet under

hips. Loop the resistance band behind your
back, feed it under your arms and hold on
to the ends with your elbows bent at 90
degrees and close to your waist (A).
• Slowly extend your arms, lengthening the
band and using the muscles of your upper
back, shoulders and arms (B). The full
extension will look like a standing plank
pose with both arms extended and the ends
of the band in each hand.
• Slowly return your elbows back towards A
your waist, and repeat.

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A B

KICKBACKS
Benefits: works glutes and hamstrings
Reps: 10 (with 10 pulses at the end range of your movement)
Sets: 2

• Standing at a barre or countertop, tie the band around your ankles and place
your right foot firmly under your hip.
• Shift your weight onto that leg and slowly extend the left leg behind you (A).
• Using the barre or countertop for support, raise the left leg up into the air (B).
Keep your upper body lifted and your spine in neutral. Hold here and pulse
10 times.
• Slowly return the left leg to the starting position. Repeat, then swap sides.

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FOOT WORK
Benefits: strengthens muscles around ankles and shins
Reps: 10 (each foot)
Sets: 2

• In a seated position, right leg straight, left bent, loop

the band around the sole of your right foot, holding the
band ends in each hand with elbows by your sides.
• With light tension on the band, roll the foot through a
series of flexion (A) and extension (B), using the arch of
your foot to control the movement.
• Repeat 10 times, then swap sides.

A B

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SIDE-LYING CLAM
Benefits: works glutes and outer thighs
Reps: 10 (with 10 small pulses at the end range of the open position)
Sets: 2

• Lie on your right with the band tied around your thighs. Prop yourself up
on your right elbow. Your upper body is stable and grounded. Bend both knees
until your knees are at a 90-degree angle to your hips and raise your feet (A).
• Raise your left knee, engaging the glute muscles (B).
• Pause at the top, keeping your spine neutral and preventing the top hip from
opening up towards the ceiling. Hold for three seconds, pulse 10 times, then
slowly close the knee. Repeat 10 times, then swap sides.

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BANDED GLUTE BRIDGE

Benefits: strengthens lower back, glutes, hamstrings
Reps: 5
Sets: 2

• Lying on your back, loop a band around your thighs

and place your feet hip-width apart. Tilting your pelvis
towards you gently, begin to roll your spine up into a
bridge position, squeezing your glutes as you do so (A).
• At the top, rise onto the balls of your feet (B). Making
sure the band is tight around your thighs, you can apply
gentle pressure outwards using your thigh muscles,
pressing against the resistance of the band.
• Take five deep breaths, roll down, then repeat.

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Words: Lucy Miller | Photography: Steve Antrobus (steveantrobusphotography.co.uk)

HAMSTRING STRETCH + PULSE

Benefits: lengthens the hamstrings
Reps: 5 (each leg)
Sets: 2

• Lying on your back, loop the band around your right

foot and extend that leg into the air (A).
• Applying a small amount of resistance to the band,
gently bend (B) and stretch your knee, working into
your hamstring flexibility.
• After five bends and stretches, extend the leg and use
the band to take five small, supported pulses at the end
range of your movement. Repeat, then swap sides.

Meet the expert

Eloise Skinner is a fitness and dance
instructor, teaching across London
studios. Growing up attending ballet
class, she is passionate about ballet and
dance as a form of fitness and creative
expression. Visit eloiseskinner.com

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 Body/mind connection * Pilates

p88
Learn all about the
fascia in your body

p94
Take on this Pilates
neuroblast workout
Photography: Shutterstock

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 FIT MIND | BODYWORK PRACTICES

FASCINATING

FASCIA
Learn how caring for your physical body
can support you mental health
Words: Eve Boggenpoel

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W
e all know our ‘Fascia is a dynamic, living
thoughts can system that permeates and
affect our interpenetrates the entire
mood – just body. It influences movement,
thinking about hydration and even CONNECT TO
a heavy workload can get our communication between various YOUR SENSES
Embodiment practices are
heart racing and cause untold body systems,’ says myofascial
a great way to sense and
stress; while remembering a yoga expert Christine release tension in your
loved one can fill us with cosy Wushke (freelyhuman.com). fascia. We asked
feelings of safety and comfort Interestingly, it also impacts Aleksandrowicz and
– but did you know your physical your mood, playing a key Wushke for their top
sensory exercises to build
body can impact your emotional role in communicating with
a deeper connection
state, too? the brain and transmitting with your body.
Fascia has become a feelgood hormones serotonin
buzzword in wellbeing circles and dopamine.
Aleksandrowicz: ‘Sit or
recently, as the extent and When in a healthy state, your lay down. Close your
complexity of its role in the fascia will be supple, fluid and eyes, take a few deep
body becomes clearer. Also adaptable – enabling it to be breaths and “connect”
known as connective tissue, resilient and responsive to with any area where you
feel restriction. Gently
fascia is the fibrous tissue that the demands of daily life – but
rest your attention there.
surrounds and extends into your tension in these tissues can Ask this part of your body
bones, muscles, heart, lungs and perpetuate feelings of stress, what it needs from you
more, and it’s crucial for your anxiety and depression. ‘For me, [such as a gentle stretch
fitness endeavours. ‘Your fascia releasing the fascia is the first or a firm massage]. See
if you can soften and
reduces friction between step in bringing balance back
respond to this need.
muscles, allowing them to glide to the body and, as a result, Then, gently move
smoothly over each other. This increasing mental and emotional your body in a rocking
facilitates the transmission of health,’ says Aleksandrowicz. motion, with lots of
muscular forces during So, what causes your fascia self-compassion. You
may even want to try
movement and improves to become tight and constricted
gently humming for a
efficiency by minimising energy in the first place? ‘Fascia few minutes to create
expenditure,’ explains Beata responds to your lifestyle a greater sense of
Aleksandrowicz, international and emotional state. Lack of connection
expert on massage, healing movement, stress or injury all with yourself.’
and women’s wellbeing (beata. cause fascia to lose elasticity
Wushke: ‘One of my
website). ‘It also enhances your and harden,’ says Wushke. It’s favourite sensory
joint stability by extending also impacted by unhealthy awareness practices is
support to neighbouring eating habits, dehydration and interoceptive rebounding,
muscles and ligaments.’ poor posture, all of which cause which involves gentle
bouncing while holding
But fascia is more than just a the fascia’s fibre to thicken in a
a water bottle in your
web holding everything in place. bid to protect muscles. hands. After taking in
the visual stimulus
of the water moving in
response to your gentle
bouncing, close your
eyes and connect to the

‘Fascia is a dynamic, living internal experience of

the liquid nature of fascia
moving in a similar way.
system that permeates and This practice can be a
dramatically powerful way
interpenetrates the entire body. to ease into an embodied
state, while incorporating
It influences movement, hydration a playful intention.’

and even communication between

various body systems’

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system, which will then tolerate

‘Gentle pressure and mindful greater degrees of length in
the fascia,’ she says.
movement can “melt” hardened Indeed, how you breathe
is particularly relevant,
areas of fascia, restoring fluidity as intentional breathing helps
to hydrate and soften fascia,
and flexibility’ shifting the nervous system
from the sympathetic
One of the ways you’ll know you physically and mentally. fight-and-flight mode into
your fascia is compromised is ‘Gentle pressure and mindful the parasympathetic rest-and-
if you’re experiencing pain movement can “melt” hardened digest mode.
and inflammation. ‘You may areas of fascia, restoring fluidity To experience the shift for
experience painful knots, like and flexibility,’ explains yourself, Aleksandrowicz
trigger points, in your muscles, Wushke. ‘I often suggest gentle suggests trying the following
and have restricted movement. rebounding, where small, breathing pattern, which calms
This is a sign that the fascia isn’t rhythmic movements encourage your nervous system and allows
working properly,’ explains the fascia to respond. This the vagus nerve to stabilise your
Aleksandrowicz. ‘But it’s not just practice not only supports fascia emotional being. ‘Sit with feet
your physical movement that is hydration and elasticity but also touching the floor and back
affected, when connective tissue regulates the nervous system.’ supported. Place the tip of your
becomes stiff, it numbs the Aleksandrowicz agrees that tongue behind your upper teeth.
nervous system, so messages motion is key to improving Open your mouth gently and
slow down and there’s a fascia health, with the ideal breath out. Close your mouth
disconnect in the messaging.’ movements being gentle, and breath in counting to four,
controlled and lengthening pause counting to seven, then
HOW TO NOURISH for the body, such as those gently open your mouth and
YOUR FASCIA practised in yoga, tai chi breathe out to a count of eight.
When your body is calm, your or classical Pilates. ‘Slower It is important to do this
fascia responds by becoming movements, with a focus on regularly twice a day, no more
more adaptable, in turn relaxing breath, also calm the nervous than four cycles each time.’

FIND YOUR FLOW

Try the following to support your fascia

Mindful breathing Meditative movement Enhanced understanding

While breathing apps will help you Learn the classic qi gong set The If you want to learn more about
learn new techniques, this beautiful 18 forms with Mimi Kuo-Deemer on the wellbeing implications of healthy
Kati Kaia Amethyst Mala Necklace wellness platform Commune (free, fascia, Christine Wushke’s course
(£164, katikaia.com) is a more soulful onecommune.com/18forms). Fascia and the Nervous System on
way to practise slower breathing. The 18 forms are a beautiful sequence yoga-streaming platform Ekhart Yoga
Semi-precious stone amethyst adds a of meditative, nature-inspired mindful (€300, ekhart-academy.com) throws
calming energy to your breathwork, movements, including separate clouds, light on principles such as polyvagal
lemon quartz enhances optimism and dance with rainbows, push waves and theory, neural plasticity, tracking
prehnite encourages self-love. Simply fly like a wild goose. Regular practice your nervous system and somatic
use the stones to count the length supports vitality, calmness and movement. Use the code FITNESS10
of your in- and out-breaths. transformational breathing. at checkout for a 10 per cent discount.

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 FIT MIND | PILATES

EXERCISE
YOUR BODY
AND BRAIN
Forget brain training, this sequence from
Pilates specialist Gemma Folkard will help
create those all-important neural pathways

P
ilates has been with me during various stages
of my life, so it’s only natural to start thinking
about how it can serve us as we age. My family
has also experienced the toll of dementia and mental
health-related illness, so ensuring the way I teach will
challenge both brain and body is really important to me.
The focus on controlled, precise movements in
Pilates demands significant mental concentration. It
encourages a variety of movements and routines, which
can help promote neuroplasticity – the brain’s ability
to reorganise itself by forming new neural connections.
This adaptability is crucial for learning new skills
and maintaining cognitive health. And mastering
different sequences will help to improve and maintain
long-term memory and spatial recognition. Indeed,
this practice can help improve overall attention span
and focus, which are essential for cognitive tasks
outside of exercise.

HOW TO DO THE SEQUENCE

Using a ball between 9-to-12 inches in size, repeat the
exercises overleaf a couple of times a week. This will help
embed and deepen those new neural pathways. Once
you have mastered it several times, you are ready to
expand your brain and body’s capabilities with a different
sequence. This will keep your mind sharp and engaged.

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WARM-UP
DISSOCIATION
HEEL RAISES
Reps: 5 to each side

• Begin to tune into the

Pilates principles of focus
and concentration.
• Stand in Pilates stance with
heels together and toes slightly
apart. The arches of the feet are
lifted, with even weight
distribution over the
heels and balls of your Either take
feet. The inner thighs a few breaths
between each
are squeezing and the
move or transition
back of the hips are smoothly
wrapped. The tailbone between
is slightly tucked so that them all.
the spine is lengthened
and the front of the hips are
aiming forwards, which will
draw the abdominals up and in.
• Take the ball into the hands
and stretch it out in front of the
chest (A). Lift the heels without
losing the inner thigh and inner
heel connection and postural
alignment. Use your foot
muscles, not momentum. A
• As you do this, pass the ball to
your right hand and open both
arms out to the side keeping
soft elbows. Turn your head in
the opposite direction to the
ball (B). Pass the ball back
through centre, lower the heels
and repeat to the other side.
Continue alternating for the set
number of reps.
• On the last rep, keep the ball
stretched out in front of you and
flow straight into the next move.

Why it helps
Normally, we follow a moving
object with our gaze. Here we
are actively turning away from
it, relying on our proprioception
rather than visual stimulation.
Mixed with some balance and
co-ordination, it’s a great way
to stimulate the brain and body
connection, with the added
benefit of mobilising the neck
and strengthening the glutes and
inner thighs.

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VESTIBULO-OCULAR REFLEX
NECK TURNS
Reps: 6 head turns each way / 6 mini circles
each way

• Focus on the middle of the ball with your

gaze and then turn your head side to side,
BUT keep your eyes fixed on the ball.
• You can try the same drill but instead
of turning your head, make small circles
with your nose whilst keeping the gaze
fixed on the ball.
• You might notice some differences
on each side which is a lovely lesson in
body awareness.
A

Why it helps
The vestibulo-ocular reflex is an involuntary
reflex that stabilises the visual field
and retinal image during head motion,
by producing eye movements in a counter
direction. In everyday life we need the
ability to dissociate our eyes from our head
movement. Think about how we multitask
whilst driving or even walking down the
street reading signs or recognising faces.
We need to stabilise our focus which, in turn,
allows us to balance and move safely.

B C

CONFUSING CIRCLE LUNGES

Reps: 8 on each side

• Start in a parallel stance holding the ball between

your hands.
• Step the right foot back into a lunge and sweep the
ball above the head (A).
• Take the ball into the right hand and thread it under
the left inner thigh, passing it to the left hand (B).
• As you do this return to standing, drawing the right
knee up in line with the hip and balancing on the left
leg. At the same time take the ball overhead (C) and
pass it back into the right hand.
• Thread the ball under the right thigh from the
outer side and repeat the whole sequence on the same
side for the set number of reps. You are essentially
circling the ball.
• After 8 reps, repeat on the other side. On the last
repetition, flow directly into the next move (overleaf).

Why it helps
What seems like complicated choreography at the
beginning quickly becomes easier as you repeat
the sequence. This move increases your ability to
problem solve whilst working those essential memory
muscles. The balance element to this sequence will be
activating a multitude of stabilising muscles from the feet
up, which are key to avoiding falls – in everyday life, when
working out and, particularly, as you age.

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FLEX-POINT DONKEY KICKS

Reps: 8 on each side

• As you lunge, this time, instead of threading the ball

under the leg, place it behind your left knee and take
the right knee directly down to the mat.
• Place your hands down on the mat and sweep the leg
with the ball behind you. You are now in all-fours, with
the ball squeezed behind the knee (see inset).
• Maintaining a lengthened and neutral spine (no
sagging lower back), flex the left foot and draw the left
leg up as if kicking the heel to the ceiling (A).
• Pull the knee back under the hip, and repeat but this
A time point the foot (B). Alternate the foot movement
as you work the hamstring and glutes. Complete eight
reps then switch legs and work the right side.
• For an extra challenge, lift the opposite arm as
you kick.

Why it helps
This exercise strengthens the glutes while the alternating
foot movement (without being able to see the foot)
encourages proprioception, our sense of where our
body is in space. This is important for everyday spatial
awareness, ensuring we traverse safely and easily
through physical obstacles. The squeeze of the ball keeps
the hamstrings active and maintains effective alignment
to target the posterior chain. Exercising the body in a
B balanced way is vital for a dynamic and optimal posture.

FIGURE OF 8 ONE-LEG STRETCH

Words and images: Gemma Folkard | Additional photography: Shutterstock

Reps: 8 each way

• Take the ball and lie on your back, draw the knees into
the body over the hips. Curl up the chest, and pull one
knee in, extend the other leg long, about 45 degrees,
and hold the ball behind the raised thigh (A). A
• The elbows are wide, shoulders plugged into the back,
and the tail tucked, so the lower back is lengthened.
• Inhale and exhale smoothly as you switch legs, passing
the ball under the thighs in a figure of 8 pattern (B)
for 8 reps.
• Reverse the figure of 8.
• For an added challenge, try doing this whilst turning
your head side to side.

Why it helps
This move takes lots of concentration, enabling the
mind to problem-solve, particularly as you reverse the
figure of eight. It’s also another way to incorporate cross
patterning as you strengthen the core and mobilise the
back and hips. B

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CURTSEY
CROSS PATTERN
Reps: 6 on each side

• Start standing, feet parallel.

Hold the ball in the left hand
and extend both arms out to
the sides. Lift the right knee
and tap the ball onto it (A).
• Still balancing, take the right
foot behind you tap the ball to
the toes (B).
• Take the right foot behind into
a curtsey position, bending the
knees and turning the thighs
out. Lift the arms up above your
head (C), passing the ball to the
right hand.
• Straighten up and bring the
foot back to centre.
• Repeat on the other side, then
continue alternating for the set
number of reps.

Why it helps
Engaging the left and right
side of the brain is known as
cross-pattern movement, and
can leave you feeling balanced
– physically and emotionally. As
both hemispheres of the brain
are activated, there is more
opportunity for neural pathways
to form, helping you process
information and learn new things.
It also increases self-awareness,
situational insight, clarity of A
thought, memory and impulse
control. Physically, this move
works the hips and glutes, and
raises the heart rate.

Meet the expert

Gemma Folkard is founder
of Shape Pilates, which
offers a mix of classical
and contemporary online
classes, Pilates-inspired
strength workouts and challenges
for £7.50 a month. For more details,
including retreats and community events,
visit shape-pilates.com B C

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