Strong Fitness Magazine Australia

Motivation is a powerful yet tricky beast. The author Steven Pressfield said in his book The War of Art: “At some point, the pain of not doing it becomes greater than the pain of doing it.” In other words, at some point, it’s easier to change than to

I listened to an ABC podcast the other day about three girls who couldn’t stop laughing. It was 1962 and they went to an all-girls missionary boarding school in Tanzania, and one day a girl began to laugh – for no apparent reason – causing the other

MEAL 1: Happy Way protein shake or egg whites, and four slices of multigrain toast with a spread – I’m currently loving Biscoff! MEAL 2: Vetta Protein Pasta and vegetables. MEAL 3: Chobani Fit Protein Yoghurt, frozen berries and pineapple. MEAL 4:

Personal Trainer and mental health advocate and speaker, Alexa Towersey has a list of qualifications as long as her (ripped) arm, including a Bachelor of Science (Double Major in Biology and Psychology) and Post Graduate Diploma in Sports Management

DIRECTOR Alicia Fistonich EDITOR-IN-CHIEF Katelyn Swallow ART DIRECTOR Christian Scudamore DESIGN Ovato Creative Services COPY EDITOR Polly Wagstaff COVER PHOTOGRAPHER Jessica Apap ADVERTISING DIRECTOR Deon Haar deon@strongfitnessmag.com.au PA

Had a bit of time off the gym lately? Relax: if you exercise consistently, your muscle memory will cover for you for up to two weeks of missed workouts before you really experience strength loss, according to most experts. Your cardiovascular ability

A new study published in Annals of the Rheumatic Diseases found that some cholesterol-lowering drugs seem to have an impact on bone health. Taken in low doses, the medication may protect against osteoporosis, but in high doses may threaten bone healt

1. Find a comfortable spot where you can sit and relax. No lotus position required. 2. Be present for each inhalation and exhalation. Notice the length, sound and feeling of each breath. 3. When your mind wanders, notice where it’s wandering to,

What it is: A herb used in Ayurvedic medicine. Multiple parts of the plant can be used, but most supplements contain its root extract. What it does: Studies suggest it lowers anxiety, reduces depression and fatigue, increases power output while re

Amber, crimson, rose gold and plum shimmering lids are making a comeback. Pick your sultry shade of choice and use an eyeshadow brush to blend from the lashline to the crease. Layer with deeper shades for a smokier effect. Charlotte Tilbury Walk of

Lizzy Rawdah has been in the health and fitness industry since 2008, first as a personal trainer and group fitness instructor, before moving online in 2014 as Co-Director of coaching business Flex Success. She is accredited through Beck Health & Nutr

WORKOUT: RACHEL DILLON bodiesbyrachel.com.au // @racheljdillon HAIR & MAKEUP: CYNTHIA SMYTH cynthiasmythmakeup.com.au // @cynthiasmyth_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer STYLIST: TULLY HUMPHREY tullylou.c

1. Don’t restrict food immediately after a big weekend. The best thing you can do following your indulgences is to get back into a normal routine. Focus on getting a healthy balance of proteins, fruits, vegetables, grains/carbs and fats predominantly

With clients who are weight training and/or who are athletes, I use the Alan Aragon Equation. His formula is very simple and easy to adjust, and doesn’t overestimate energy expenditure as easily or as often as others. (Hours training per week + inte

“As a society, we’ve been focusing more on mental and emotional health, which both play huge roles in how we relate to food and exercise. Our minds are powerful storytellers and have the power to replay stories of shame or feeling unworthy – both of

“Our hormones connect to everything in our bodies from our energy, mood, metabolic function and cognition, to reproduction, performance and recovery,” explains Pike. “Hormones are chemical messengers telling a story in our bodies every day, and our f

BREAKFAST: Egg omelette with bacon and roasted vegetables. PRE-WORKOUT: 50g of rolled oats with coconut milk and vanilla protein powder. LUNCH: 125g of salmon with 150g of basmati rice and greens. AFTERNOON SNACK: Tuna and avocado on rice cakes or

MONDAY: Glutes and hamstrings. TUESDAY: Upper body push or pull. WEDNESDAY: Glutes and hamstrings. THURSDAY: Rest (outdoor walk). FRIDAY: Upper body push or pull. SATURDAY: Glutes and quads. SUNDAY: Rest (outdoor walk). ■

FASTED CARDIO: Twice per week. MUAY THAI, BOXING OR SPARRING: Three times per week. JIU JITSU: Twice per week. YOGA: Twice per week. WEIGHT WORKOUTS: One to two sessions per week, if I’m feeling up to it. REST, RECOVERY AND RELAXATION: Whenever

BREAKFAST: Egg scramble with one whole egg, three egg whites, onions, spinach, capsicum and a sprinkle of cheese on wholegrain toast. SNACK: Protein smoothie with one scoop of whey isolate protein powder, one cup of berries, spinach, unsweetened alm

ON WAKING: Black coffee and water. AN HOUR BEFORE TRAINING: Fast-digesting smoothie made with leafy greens such as spinach and cos lettuce, apple, carrot, berries and water. AFTER TRAINING: Protein and vegetables, with rice or potatoes. EVENING: P

BREAKFAST: YoPro yoghurt with granola. LUNCH: Scotch fillet honey soy stir fry. SNACK: Rice pudding and a banana. DINNER: Satay chicken breast, homemade oven-baked chips and broccoli. DESSERT: Small bowl of ice-cream. I’m currently loving Peter’s

There are more than 100 trillion micro-organisms that exist in our gastrointestinal tract, known collectively as your microbiome. A 2019 study from Harvard Medical School catalogued all of the genes in the human microbiome and found 46 million of the

Always chat to your GP or a gastroenterologist for persistent gut problems. But for those who want to know how to make the ‘good’ gut bacteria grow and keep the ‘baddies’ at bay, here’s our experts’ advice: Avoid refined, processed foods and try to e

A study in the World Journal of Psychiatry explored this idea of depression-fighting foods and found that of the 34 known essential nutrients humans need, 12 can help in the prevention and treatment of depressive disorders: • Folate• Iron• Long-chai

Creating our own time-out rituals is crucial, especially during challenging times. Li’Tya is an Aussie hair, skin and beauty line whose products rejuvenate guests in luxury spas all over the world, so they know a thing or two about relaxation. “We us

My business acumen developed at a very early age – I was just seven years old when I started picking and selling flowers to my local neighbourhood! My parents taught me a lot about entrepreneurship, and I grew a strong passion for businesses and lead