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SLUGHERE

madison november 2012

Tip Sore muscles? Magnesium

tablets can help with cramps and repair. Try Ultiboost Magnesium 300mg effervescent

tablets, $27.94, by Swisse, swisse.com.au.

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HEALTH

madisonmag.com.au/life See our five favourite summer workouts @

Beach-ready in a MONTH? Of course you can. Follow these tips

to get you there THIS SUMMER. By Sophie Miura

Start moving“Do full-body resistance training to ease into unaccustomed activity,” suggests Shaun Cardillo, trainer and co-founder of NuYu fitness retreats. He recommends 15 repetitions of six simple exercises, including deep lunges, squats, plank, push-ups, bent-over rows with weights and lat pull-downs with gym equipment. For Cardillo’s step-by-step guide to each exercise visit madisonmag.com.au.

ONE WEEK TO GOTech TipsDownload these apps and online tools to give you that extra boost.LORNA JANE’S MOVE NOURISH BELIEVE, FREE. This easy-to-use app includes a GPS tracker and kilojoule burn calculator, and links your progress to the Now Move It microsite.MY FITNESS PAL, FREE. This handy way to keep track of your calorie intake features a huge food database that includes Australian products.SUSIE BURRELL’S HOW TO LOSE WEIGHT FAST, FREE. A great collection of healthy recipes, meal plans and tips from one of Australia’s leading dietitians. THE MOVEMENET, $20 PER YEAR. themovementonline.net sends hourly exercises and stretches via email so you can stay on track without leaving your computer. Be sure to alert your co-workers first!

Do a diet detoxSpring and summer are your body’s natural times to cleanse, says Marieke Rodenstein, dietitian at The Nutrition Practice. Fermented foods such as cultured vegetables, sauerkraut, kefir and miso are rich in enzymes and probiotic

bacteria that assist the cleansing process

and help reduce sugar cravings. Braid

recommends chia seeds, oats, psylium and flackseeds to

keep you regular and less bloated. Incorporate them into your breakfast or

on a small serve of probiotic yoghurt for a snack.

Tone your tummyThe navasana “boat pose” in yoga is one of the easiest exercises you can do at home to tone the stomach, says Emma Seibold, founder of Barre Body studios. Sit up straight with knees bent at a 90 degree angle and reach arms out straight. With your feet still on the floor, lean your torso back to a 45 degree angle, tense your core muscles and lift your legs in the air so your body makes a “V” shape. Hold for five deep breaths. Repeat five times and try to prolong the pose with each repetition.

ON BEACH DAYGo for a run“Sand has a natural resistance and reduces impact through the body so beach running

is a great workout,” says Cardillo. If you’re not a regular runner start on hard sand and wear sports shoes to prevent ligament damage. When you’ve progressed to soft-sand running, “lift your knees high to get a more vigorous workout that will target the buttocks and abs, as your core works hard to keep your body stable on sand.”

Hit the books FOR THE FOODIE You Aren’t What You Eat, by Steven Poole ($19.95, Scribe).FOR THE YOGA FANATIC Hell Bent, by Benjamin Lorr ($29.99, Bloomsbury).FOR THE HEALTH-CONSCIOUS COOK I Am Food, by Anthia Koullouros ($20 e-book, ovvioorganics.com.au).

Freshen upOn beach day, opt for non-bloating food. Braid recommends pawpaw, papaya or pineapple, which contains digestive enzymes. To prevent fluid retention, Rodenstein suggests dandelion leaf tea, a “safe, gentle diuretic that will give you noticeable changes on the day.” She also notes that fish and chips at the beach are a big no-no. “Too much sodium makes your body hold onto water which causes it to bloat,” she says. summer!

ONE MONTH TO GOGet motivated“Breaking long-term goals down into small blocks will keep you focused and prevent a plateau,” says Outfit trainer Michael Hennessy. Dietitian Susie Burrell recommends documenting your goals in week-long increments and revisiting them every seven days to evaluate progress.

Ditch the treats“Refined sugar can lead to weight gain around the waist and hips,” says Sanatio naturopath Lindsay Braid. Instead, opt for foods like eggs, wholegrains, nuts and mushrooms which are rich in chromium – a mineral that helps control blood sugar levels and cravings. As for that other party

season favourite, alcohol? This is another high-sugar treat that can derail hard work, says Braid. “Alcohol stimulates oestrogen production which can cause fat storage and decrease muscle mass.” In essence, it adds to mid-section flab, so imbibe wisely – or not at all.

READY SET THE TOOLKIT

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51. YOGA MAT, $90, by Stella McCartney for Adidas, 1800 801 891. 2. DUMBBELLS, from $6.99, all by Celsius, rebelsport.com.au. 3. FREERUN +3 SHOES, $160, by Nike, nike.com.au. 4. WELLBEING

JOURNAL, $39.95, and WEEKLY GOOD HABITS PAD, $5.95, both by Kikki.K, kikki-k.com. 5. URBAN REMEDY JUICE CLEANSE KIT, prices start at $75, urbanremedy.com.au. m

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