Women’s Health

Secrets From the Six Time Fittest Woman On Earth

We start with nature, not synthetics. That’s why we say no to over 20 avoidable ingredients.

Do you really know This is because clean supplements are in our nature. what is in your We feel strongly that people who are making more supplements? considered choices about the chemicals they do not wish to consume, should be able to do so easily and affordably – cue Wanderlust. Let’s start with vitamin C. You know that oranges Ready to make the switch have vitamin C, and the chewable tablets taste to cleaner supplements? deliciously of orange – so surely the vitamin C itself is from oranges, right? It is ‘natural’ medicine after all. Get 20% off today Well, it might surprise you to know that the majority of vitamin C out there is actually synthetic. enter CLEAN20 at the wanderlust.com.au checkout. That’s why at Wanderlust we have deliberately chosen to not use synthetically derived actives Offer valid until 31.11.22. Not to be used in conjunction with (and 20 other avoidable ingredients, like binders). any other offer. Excludes bundles. Always read the label and That means every single active ingredient has a plant follow the directions for use. origin. So back to vitamin C, ours is sourced from fruits like Amla and Acerola.

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WARM UP CONTENTS Mistress Rocks shirt, bralette, trousers and briefs; Jennifer Zeuner earrings and necklace 32 DIAL DOWN p92 PHOTOGR APHY: DAVID HIGGS. ST YLING: TAYLOR RICHARDSON FOR THE ONLY AGENCY. HAIR & MAKE-UP: CHRISTIN COOK ZITO STRESS USING CHARLOT TE TILBURY MAKE-UP, T3 HAIR TOOLS AND ORIBE HAIR PRODUC TS FOR THE ONLY AGENCY. PRODUCER: MAT T BAUER /EA MANAGEMENT One writer tests chill-out tech 35 BALANCE YOUR ENERGY Expert tips and intel for managing blood sugar 43 RECOVER LIKE A PRO To ice bath or not to ice bath? 51 LET GO OF SHAME Find out how to move forward 62 IS THIS THE NEW ERA OF MALE CONTRACEPTION? These scientists think so 86 STRENGTH TRAIN YOUR MIND Navigate perfectionism, procrastination and more 92 TIA- CL AIR TOOMEY-ORR The CrossFit champ on chasing your goals 106 FIRE UP YOUR CORE Slide into this spicy workout 126 VEGAN BBQ WINNERS From burgers to banoffee 13 WARM UP 27 HEALTH 35 NUTRITION 43 FITNESS 51 MIND 58 SUBSCRIBE 59 LIFE 67 BEAUTY 75 ST YLE 86 FEATURES 119 FOOD HUB 6 womenshealth.com.au NOVEMBER 2022

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WARM UP THE TEAM On the cover Tia wears TIA-CLAIR TOOMEY-ORR Photography NAKED WARDROBE BIKINI DAVID HIGGS TOP AND BOTTOMS; PRADA Styling SNEAKERS; JENNIFER ZEUNER TAYLOR RICHARDSON FOR EARRINGS, NECKLACE AND RING THE ONLY AGENCY Shot on location Hair & Make-up THE DIVE MOTEL @THEDIVEMOTEL CHRISTIN COOK ZITO USING THEDIVEMOTEL.COM. 1414 CHARLOTTE TILBURY MAKE- DICKERSON PIKE, NASHVILLE, TN PART OF URBAN COWBOY HOTELS  UP, T3 HAIR TOOLS AND U R B A N C O W B OY. C O M ORIBE HAIR PRODUCTS FOR THE ONLY AGENCY PA R AG O N Lizza Gebilagin Jonathan Wright Editor-in-Chief President/Hearst Magazines Ian Brooks Chief Executive Officer Kara Byers International Executive Editor Lloyd O’Harte Kim St. Clair Bodden Executive Director (on maternity leave) SVP/Global Editorial Rachel Sullivan Amanda McCourt & Brand Director National Creative Director Commercial Director Chloe O’Brien [email protected] Alex Davies Global Editorial Managing Editor & Brand Director, Chris Mathews Young Women’s Group, Partnerships & Integration Nikolina Ilic Wellness Group, Digital Content Editor Enthusiast Group, Manager Lifestyle Group Jordan Lozina Isobel Larkin Partnerships & Integration Audience Engagement Editor WH Global Editions Manager Jessica Campbell CHINA Natalie Ward Digital Content Writer GERMANY Commercial Consultant Emily White Zara Cronin JAPAN Content Activations Art Editor THE NETHERLANDS Coordinator Hannah Warren POLAND Emma-Rose Greenwood Sub Editor PORTUGAL SOUTH AFRICA Content Activations Abby Williams Coordinator Assistant Producer SPAIN TAIWAN Lee McLachlan Iantha Yu Creative Services Contributing Beauty Editor UK US Julie Hughes Alistair Watchorn Subscription Manager Digital Imaging [email protected] (02) 9439 1955 Paragon DCN Pty Ltd ABN 73 627 186 350 PO Box 81, St Leonards, NSW 1590 14/174 Willoughby Road, Crows Nest NSW 2062, Ph: (02) 9439 1955 womenshealth.com.au/subscribe Women’s Health acknowledges the Cammeraygal people, Traditional Custodians of the land on which this publication is produced, andpay our respects to their Elders past and present. We extend that respect to all Aboriginaland Torres Strait Islander peoples today. Women’s Health is proud to support Aussie women in sport year-round and in every monthly print edition Published and distributed by Paragon DCN Pty Ltd by permission of Hearst Magazines, Inc, New York, New York, United States of America. All content © 2022 Paragon DCN Pty Ltd, all rights reserved. Reproduction without permission is prohibited. ISSN 18390544. Print Post 100028914. Printing and retail distribution by Ovato Limited. All prices correct at time of printing. All material sent to Women’s Health (solicited or otherwise) will not be returned. Title and Trademark Women’s Health © Hearst Magazines International. Women’s Health is a registered trademark and the use of the trademark is strictly prohibited. Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement of Forest Certification scheme (PEFC™). Please recycle this magazine after reading. 8

WARM UP ED’S LETTER IN T HIS ISSUE... thoughts on Team WH and Men’s Health TRYING NEW THINGS headed to PHOTOGRAPHY: STEVE BACCON; DAVID HIGGS; JASON LEE Tia-Clair Years ago, when I was feeling lost and CrossFit Active Toomey-Orr I had no idea what I wanted to do with shares a few my life, I decided to T R Y A W H O L E B U N C H O F for a sesh wise words on N E W T H I N G S that I’d previously been too with coach chasing your scared to do. The idea was to force myself Jesse Gale- dreams (p92). out of my suffocating comfort zone. So Driscoll (left). I did things like sign up for acting classes, Most of us go sky diving and even lived with Shaolin were CrossFit Monks in China for a month to learn kung newbies who fu. I discovered so much about myself and were scared to the world, and all those experiences led to try it. And yeah, living a life I didn’t know was possible. it was tough but surprisingly fun! Chatting to our cover star, six-time CrossFit Games winner T I A - C L A I R T O O M E Y - O R R , reminded me of this awe-inspiring approach to life. Tia’s parents were the ones who instilled the idea that trying new things and being opened-minded would help U N C O V E R H E R P A S S I O N S . And it’s worked out incredibly well for her. Tia shares more on how she became the most dominant athlete in her sport and created her dream life on p92. If you’re also inspired to broaden your world, in this issue, you’ll find many things to help you do just that. You could try one of the 1 2 W A Y S T O S T R E N G T H - T R A I N Y O U R M I N D (p86) or discover the N E W M A L E C O N T R A C E P T I V E that has guys understanding what it feels like to take the Pill daily (p62). There’s also a fashion feature with 57-year-old PT-turned-influencer Grece Ghanem that proves S T Y L E R E A L L Y I S A G E L E S S (p80). As for me, chatting to Tia has fired me up to start getting out of my comfort zone again. I hope her story and this issue does for you too. LIZZA GEBILAGIN SET AN ALERT... ...for 7.30pm AEDT on October 16 to watch the Women’s Health Women In Sport Awards live on Fox Sports. Make sure you get your votes in before then at womenshealth.com.au NOVEMBER 2022 womenshealth.com.au 9

WA SHK What OUR RA ON Can I Do About My What’s firing up the COMPILED BY ALEX DAVIES. PHOTOGRAPHY: THE VOORHES; ADAM VOORHES/GALLERY STOCK; SHUTTERSTOCK. Dandruff? wellness world? DAR HOT WHEELS BARBIECORE Free virtual cycling PINK ANSWER app MyWhoosh has Hailed by many as the Dandruff is thought to occur launched its first colour of the year, when a yeast called Malassezia Aussie routes vibrant hot pink is overgrows in oily areas, often everywhere in the the scalp, says dermatologist (based on NSW’s activewear world – Wollongong), so you Dr Shilpi Khetarpal. Hard- from Lululemon and to-banish flakes and itching can ride closer to Rockwear to Oakley. home. mywhoosh.com follow. Anti-dandruff shampoos are treatments, often with zinc, ketoconazole or sulphur, that lower the level of yeast on the scalp. Apply directly to your scalp, rather than hair; use the suds to treat other flaky skin in areas such as around your brows and nose. Scalp scrubbers don’t contain any yeast-fighting ingredients, but they help by coaxing patches off before they fall. “Removing the scales will let medication get deeper,” explains Khetarpal. Use as part of a routine – they’re no magic bullet – and with caution. “Scrubbing too hard can cause irritation,” she warns. And see a doc or derm. “Many prescriptions we have do work,” adds Khetarpal. 10

Is Plant- saturated fat, but also lower Based in protein, iron and some B ‘Meat’ vitamins than meat. But that Worse for doesn’t mean both can’t be You? part of a nutritious vegan, vegetarian or meat-inclusive ANSWER diet.” Know the difference in the types of animal alts, she A Duke University study suggests. “Those made with found that meat products whole ingredients such as should not be seen beans, vegetables and as ‘nutritionally whole grains can boost fibre interchangeable’ with their and micronutrient intake, plant-based substitutes. But but some are more that doesn’t mean either is better, says dietitian Isabelle processed, such as seitan and mycoprotein.” Consider Fry. “Plant-based the salt and fat content, too. alternatives tend to be “I’d always recommend lower in fat and whole foods over highly processed foods, but they can still be a valuable part of your diet,” says Fry. The bottom line? Your fake sausages aren’t better or worse than the OG – just opt for more fibre-filled kinds. POWER PLANS My ANSWER Each purchase of the Partner Breast Cancer Trials and I Want “It’s just as important to Try for a for men to get healthy to 2023 Health Diary Baby – Do improve fertility,” says Dr directly funds vital His Health Helen Demetriou, a GP at the Habits fertility group Genea. Things breast cancer Matter? detrimental to sperm quality: research. $19.99, smoking, alcohol, cocaine, womenshealthdiary. marijuana. Anabolic steroids also affect production. His com.au coffee habit? “The evidence about coffee or caffeine is inconclusive,” says Demetriou. “But the recommendation is to try and limit your intake, as there’s no health value in high-level consumption and caffeine addiction.” Champion a balanced diet, with “vegies, fruit and wholegrains. Lots of vitamins and minerals are needed for healthy sperm [including] zinc, vitamins C and E, and selenium.” Watch the temp, too: “Testicles like to be a couple of degrees cooler, so avoid overheating by limiting hot baths, spas and saunas,” she tips. WH NOVEMBER 2022 womenshealth.com.au 11

WH x ECCO.NOV. EDIT AGENTS OF SARTORIAL STYLE Elevate any outfit wearing leather like no other Playfulness meets smart functionality with the arrival of ECCO Leather Goods newest collection, ‘Agents of Harmony’. These most salient accessories showcase youth-defying, multifunctional pieces designed to fit seamlessly into the lives of New Utopians. Welcome to the future of leather design. Expect the unexpected with both structured and softer pieces in vibrant, rich hues, offering up harmony in our hybrid lives. “This season, we designed bags like shoes – with comfort and movement as the priority,” reveals Eric Jandar, Lead Designer ECCO Leather Goods Accessories. For work or play, ‘Agents of Harmony’ celebrates sleek and chic considered silhouettes in highly pleasurable butter-soft leathers. The introduction of the Double E Emblem, a futuristic and organic-shaped monogram logo, is derived from the family-owned brand’s archival font, appearing subtly on the Alphabet Charm series (for bespoke self- expression) and provides ECCO Icons – the Pot Bag, Pinch Bag and Phone Bag – with a tactile new identity. Expressing a more sporty edge in hardware, ‘Agents of Harmony’ utilises relaxed webbing straps and hands-free crossbody wearability, while drawstring leather – softly draped and pleated – gives movement to more structured pieces, adding a casual meets active vibe. It’s a total sensory experience. Deliberate over elevated designs including the covetable Scrunch Bag - a futuristic croissant shape that follows the body - boho style Sail Bag with minimalist hardware and fan favourite Journey Pillow Pack, which gets a playful update in fresh new colours. ECCO is a Proud Partner of the Women In Sport Initiative Step into the future of leather and shop ‘Agents of Harmony’ here: au.ecco.com/leather-goods

COMPILED BY ALEX DAVIES. PHOTOGRAPHY: GREGORY REID PHOTOGRAPHY WARM UP The Bright Side Could searching for the sunny side = more future candles on your cake? Being optimistic is linked with a longer lifespan and living beyond 90 years old, according to a study of a diverse range of women. Researchers reckon cultivating it could support healthy ageing. SOURCE: HARVARD T.H. CHAN SCHOOL OF PUBLIC HEALTH NOVEMBER 2022 womenshealth.com.au 13

WARM UP 300NUTRITION SOURCE: DREXEL UNIVERSITY P pork in pulled pork. And PHOTOGRAPHY: TED CAVANAUGH/GALLERY STOCK; SHUTTERSTOCK Plates banana peel flour could also be your new baking Enjoying plenty of potassium-rich sidekick. When foodie foods (think: avocado, leafy greens, researchers used it to beans, salmon) is associated with replace some of the wheat lower blood pressure, reveals a study of nearly 25,000 people in flour in sugar cookie European Heart Journal. This can batter, the results were just be particularly beneficial for women who have a high salt intake – a factor as tasty but offered more linked with an increased risk of heart fibre and other nutritional problems – since potassium helps gains than the OG recipe. our bodies to offload sodium, explain the researchers. Love it. Talk about fresh a-peel. 14 womenshealth.com.au NOVEMBER 2022 SOURCE: ACS FOOD SCIENCE & TECHNOLOGY



17.6 WARM UP JUST THIS PERCENTAGE OF H E A LT H WOMEN DO PELVIC FLOOR EXERCISES DAILY. THAT’S LESS THAN TWO IN 10 OF US. SWOT UP ON HOW TO DO YOURS ONLINE AT PELVICFLOOR FIRST.ORG.AU. AND, SQUEEZE… SOURCE: CONTINENCE FOUNDATION OF AUSTRALIA E LOVE Zone W Out Next time you’re caught spacing out during Friday’s all-staff presentation, cite science as your excuse. According to a study in the Journal of Experimental Psychology: General, people enjoyed letting their minds wander and sitting with their own thoughts much more than they predicted they would. Oh, and another side note for your boss: drifting off in this way can also help us with things like problem-solving, creativity and finding meaning in life. Winner. TECH PHOTOGRAPHY: HENDRIK ALAIDA/GALLERY STOCK Be a Track Wondering if a smart watch is worth it? The proof is in the numbers. Wearable activity trackers motivate us to walk around 1800 more steps (or up to 40 extra minutes) each day, say University of South Australia researchers, who reviewed almost 400 studies of people who monitor their movement this way. That’s a case of style and substance. 16 womenshealth.com.au NOVEMBER 2022

THIS IS HOW I MOVE IT’S #ItsPersonal PERSONAL Triumph.com

STEP 1 WARM UP FITNESS WUpogrrkaoduet STEP 2 Pull the Triple- shoulders Threat back and Training keep gaze The legs- and core- lifted targeting rotational lunge crushes as a warm-up, strength move or part of a conditioning workout WHY WE LOVE IT Make sure A standard reverse left heel lunge, which works stays glued to the floor your quads and glutes STEP 3 while building stability, RK IT IN L UP The is unilateral (single- Try 3 sets of 10 reps Do a conditioning rotation sided). By rotating as a dynamic workout by alternating your torso during the between cardio bursts comes lunge, you recruit warm-up or after big from the more of your core for moves like squats and 10 reps for balance, as well as the and deadlifts a few sets trunk, hip abductors, which WO not from become shortened from LEVE twisting sitting, says functional the arms strength coach Kehinde WORDS: CAITLIN CARLSON. PHOTOGRAPHY: KATHRYN WIRSING, STYLING: ANN WANG, HAIR: MADISON Anjorin, founder of SULLIVAN/HONEY ARTISTS, MAKE-UP: JENNIFER NAM/HONEY ARTISTS and PowerInMovement. Try shoulders this versatile favourite. Feeling HOW TO DO IT all of your 1/ Stand with feet hip-width apart, weight arms extended on the forward at chest height, hands back together. toes? Shift 2/ Engage your UP THE RESISTANCE forward core, then step to load back with right the front leg into a lunge. glutes Keep your chest instead upright. 3/ Twist torso toward the left, keeping arms extended, glutes and quads firing, and chest and spine tall. Pause here. 4/ Reverse the If you can easily execute the bodyweight move, try movement to holding a medium dumbbell. The weight may pull return to start. your torso forward, but resist and maintain a neutral, Repeat on the other tall spine and square hips. You’ve got this. side for one rep. 18 womenshealth.com.au NOVEMBER 2022

Discover the #tCaosrtneThseinnssCaretaiotnions Corn Thins® slices are delicious not only due to their popcorn taste, but because there are sooo many mouth-watering ways to use them, and not just with your favourite toppings. Stonefruit Salad with Pesto & BurrataDMiCnwgIRoiaaxitrErhnnbsCtiotTsoThwhhneIOielwn.BsNAfiDur®tduhSrisgrditatlihit&tcnahee!,epsbte,hbatsesrootinolpk. en I•N•••••6G(22bB1BCRrpunoatoEebreksrrDaecsinalctnpItEaThtaoirpNhenicensitgThnoseaS(estcssro®eunm(ssctiesaluuihlct(lp3epu)0sipe0)cge) s) Create, Share & Inspire! Do you have an awe inspiring Share it with us and you’ll be in the recipe using Corn Thins® slices, running to be rewarded with a year’s Scan QR code one you think people will love and worth of Corn Thins® products and earn you the crown of Australia’s have your recipe featured in the February @cornthins_original first Corn Thins® Connoisseur? issue of Taste as well as on our website. To submit your recipe, simply scan this QR code or visit CornThinsCreations.com.au to share your recipe.

WARM UP BEAUTY BIG RED Bursting with fruity and floral notes like blackcurrant, bergamot and rose, this new spritz is as memorable and bold as the gorge bottle. Giorgio Armani Sì Passione Éclat Eau De Parfum, from $115 Fresh Milk G Blemish WORDS: IANTHA YU. PHOTOGRAPHY: GETTY IMAGES. STILL LIFE PHOTOGRAPHY: JOHN RINTOUL Body Cleanser, o Buster $39, and Body t M These stick-on pimple Lotion, $50 i patches are the l answer to reducing This duo is loaded k the appearance of with plant-based ? existing spots and speeding up the healing milks sourced from process. They’re glow- centella, rice and in-the-dark too and guaranteed to make linseed to seriously the whole situation nourish and soften the infinitely more fun. skin on your body. tbh patch it up glow in the dark, $20 20 womenshealth.com.au NOVEMBER 2022

Podiatrist designed footbed.

A Decade of WinS On the eve of our 10th Women in Sport Awards, we reflect on the power of sport and a few of the many game-changing moments we’ve seen By Penny Carroll A decade These issues – the campaign has 2012 ago, female and more – spurred generated more S A L LY the Women’s than $50 million in PEARSON’S athletes’ Health team to publicity for female achievements launch the Women athletes across Golden in Sport Awards in the WH platforms. Race rarely made 2011 to celebrate We’re proud to headlines. our female sporting have brought issues As Sally lined up for stars. With your such as equal pay the 100m hurdles There was no support, the and opportunities final at the London such thing as WinS initiative in sport to the Games, the nation the AFLW or has evolved into national agenda, held its breath; a year-round but we aren’t done when she crossed WBBL. And campaign that not yet. Progress here the finish line, we women were only spotlights isn’t just a win for had to hold it a few athletes but offers women in sport, it’s seconds more. The made to them mentoring a win for all of us. race was so close, endure endless and networking it took a photo to opportunities. The On the 10th confirm that Sally arguments awards ceremony anniversary of the had claimed about how is now a televised Women in Sport Australia’s first they were at event (catch it live Awards, we look Olympic gold in fault for the on Fox Sports on back at a decade women’s athletics lack of TV October 16), and of awe-inspiring since Cathy coverage for moments... Freeman in Sydney. Spine-tingling! female sporting events. 22

2014 24 LY D I A Paddler LASSILA Jessica Fox Flies into was this the History age when she became Books the most successful Aerial skier Lydia had athlete of already won a Winter all time in Games gold in 2010. her sport At Sochi, she had a different goal in her sights: to be the first woman in her sport to pull off the quad- twisting triple somersault. Lydia nailed the death- defying move in the air but didn’t quite stick the landing, earning her bronze while cementing her place in history. This many viewers tuned into the 2020 2015 2016 Women’s Cricket World Cup Final, making it RUGBY Fox Sports’ highest-rating program ever MICHELLE SEVENS PAY N E Women Claim Wins the First Olympic Melbourne Gold Cup The Aussie women’s team When Michelle claimed the inaugural gold became the first medal when rugby sevens woman jockey to win debuted at the Rio Games. the Cup, it was her After a dream campaign, jubilant victory they beat fierce rivals New speech calling out rampant sexism in the Zealand in a nail-biting sport that really 24-17 showdown. stopped the nation: “I want to say to everyone else, get stuffed, because women can do anything and we can beat the world.” NOVEMBER 2022 womenshealth.com.au 23

“The idea for a campaign 8 to support female athletes On October 8 last year, swimmer Cate Campbell came [af ter] a Federal shared how she struggled Government report found in the lead up to the racehorses had more Tokyo Olympics, opening TV airtime than female up an important dialogue athletes. [The vision] was not just to inspire young around athlete women but also young men. Today I hear my sons and 2017 mental health daughter [talk about] Ash Barty, Emma McKeon and Jess Fox as much as their favourite sportsmen.” – FELICITY HARLEY, WH EDITOR, 2007–2016 Australia’s THE AFLW 2018 Tia-Clair Toomey-Orr Kicks Off STEPHANIE has won the GILMORE CrossFit No longer would girls Games have to sit on the Clinches this many Seventh times… sidelines – the launch World Title in a row! of the AFLW opened The surfer equalled up a pathway to a Layne Beachley’s record career in the great when she won the WSL’s Aussie game. The Championship Tour in inaugural game 2018. This September, at Ikon Park in she cemented her GOAT Melbourne was a lock-out, and status by winning participation in the her eighth world title. sport has boomed: there are now almost What a superstar. 600,000 women and girls playing footy around the country. The ripples were felt further afield, too, as the NRL and Super W launched their own women’s leagues the following year. The number of goals Sam Kerr has scored for the Matildas. She’s now Australia’s all-time top goal-scorer “AUSTRALIA HAS SO MANY BRILLIANT [FEMALE ATHLETES] AND THEY DESERVE THE SPOTLIGHT. [THEY’VE] HAD TO FIGHT FOR EVERY [BIT] OF COVERAGE – IT’S FABULOUS THEY’RE GETTING MORE OPPORTUNITIES TO TELL THEIR STORIES. I ALSO HOPE TO SEE MORE WOMEN CHOOSE [SPORTS BROADCASTING] AS A CAREER PATH.”  – SARAH JONES, FOX SPORTS PRESENTER AND WINS AWARDS HOST 24

1 “The rise of women in sport matters for so many reasons that aren’t just to do with sport – it’s to do with equality. The dream is for [female athletes] to be able to be full- time professionals, and visibility has a direct link to funding and sponsorship deals that can make a difference.” – JACQUI MOONEY, WH EDITOR, 2016–2021 2022 ASH 2019 Madison BARTY’S THE de Rozario M AT I L DA S ’ Power was the Move Equal Pay first Aussie Day woman to It’s hard to narrow win the T54 down Ash Barty’s This was the year marathon highlights during Football Federation her reign at the Australia announced at the top of tennis, but an historic equal pay Paralympic calling time on her deal for our women’s Games in career at the peak national soccer team. of her powers has to The groundbreaking Tokyo be up there. There agreement sees the was no injury or Matildas and Socceroos “EVENTS THAT RECOGNISE FEMALE ATHLETES [ARE] CRUCIAL burnout forcing her teams split commercial – WE MUST RECOGNISE THEIR SUCCESS AND DEDICATION. hand – this was Ash revenue 50-50 and AUSTRALIA HAS ENTERED A GREEN-AND-GOLD DECADE WHERE choosing to leave the enjoy equal access to WE WILL HOST A SERIES OF MAJOR INTERNATIONAL SPORTING sport on her terms. off-field resources. In EVENTS AND THE ALBANESE LABOR GOVERNMENT RELISHES It might have been a another progressive THE CHANCE TO CONTINUE CELEBRATING INCLUSIVE SPORTING curveball for fans, but play, 2022 marked ENVIRONMENTS WHERE ALL FEEL WELCOME.” Ash’s clear-sighted decision has set a the launch of the - MINISTER FOR SPORT, THE HON ANIK A WELLS (@ANIK AWELLS @ANIK AWELLSMP FACEBOOK.COM/ANIK AWELLSMP) new standard for ParaMatildas, who athletes – and women won silver in their first 2021 World Cup in May. – everywhere. PHOTOGR APHY; AVE MCKELVEY _ PAUL MCMILL AN; STEVE BACCON; NEIL VANESSA LOW KENNEDY; DAVID HIGGS; STEVEN CHEE Breaks Three World Records in an Hour The newly minted Aussie wasn’t content with setting one world record in her Tokyo Paralympics campaign – in an hour, the long-jumper smashed her own record three times on her way to win gold. Amazing. WH Watch the Women’s Health Women in Sport Awards live on Fox Sports on October 16 at 7.30PM AEDT. PROUDLY SUPPORTED BY NOVEMBER 2022 womenshealth.com.au 25

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Perhaps the only For those who are research. (Blood time you’ve ever unfamiliar with the is red. Lymph really considered lymphatic system, is mostly clear. it’s a network of You get the gist.) your lymphatic organs, fluids, Recent decades, system was when vessels and more though, have you were sick and that works to keep seen ‘landmark’ touched your neck your circulation discoveries about going and your the lymph system. to find swollen body free of nodes. And, well, invaders. “I call Things can go it the immune wrong with it, first once you felt system’s best of all. Most notably, better, you didn’t sidekick,” says lymphedema, a give those lumps Leigh Wilfley, a chronic disease in another thought. physical therapist which fluid builds specialising in up in tissues and Fast-forward lymphedema at results in swelling to today, when Duke Health in and a feeling of you have actress the US. While heaviness or pain. Tracee Ellis Ross sparse in the past, (It’s usually caused drumming her research on the by external damage abs and laughing system and its – from, say, enthusiastically role in disease surgery or cancer on Instagram and prevention and treatment – that TikTok, and Nicola management and interferes with Peltz getting a overall wellbeing flow, says Dr Paula rubdown ahead is now growing Stewart, president of her wedding exponentially, of the Lymphology says Dr Alexander Association of to Brooklyn Nguyen, a surgeon North America. Beckham, all in the who specialises in In fact, one in five name of cleansing lymphatic surgery. women treated Why the lag in for breast cancer the lymphatic interest? Well, the will develop system. “Hey, Siri: lymph and blood lymphedema.) The explain the sudden vascular system average healthy are both part of woman isn’t obsession...” the ever-important facing a problem circulatory like this, but system. But the with heightened latter became the awareness, “there’s scene-stealing a curiosity about star, possibly whether the because it was benefits of caring easier to see and for it extend to people who don’t have a diagnosis,” explains Wilfley. Spoiler alert: flow maintenance is worthwhile. And keeping your system working is easier than you think. Your new routine awaits. 28

H E A LT H Get Everything Moving Smooth Even in healthy 1 3 operator people who don’t have a Have Hit the Water Movement true lymphatic Exercising in water disorder, the ‘Snacks’ puts extra pressure on muscles, which system can Walking for a still become couple of minutes pushes fluid overwhelmed kicks your muscles through the due to factors into gear and gets lymphatic system such as lack circulation going, and keeps of activity, Wilfley says. Stuck it moving, Nguyen says. in a seat? Rise onto explains Wilfley. This manifests as puffiness or your toes and 4 muscle fatigue. lower back down (Neither is intermittently to Take Some harmful or a engage the feet, Long, Deep cause of chronic calves and other illness – just leg muscles. Every Breaths a nuisance, little bit counts, Got facial maybe.) she notes. puffiness? Stewart Swelling can linger if you’ve 2 recommends been sitting at several minutes of your desk with Slip on your nose to the Compression deep breathing, grindstone, which she dubs flying on an Socks the best lymph aeroplane, massage for your taking a road These garments face. “The muscle trip… things assist the body’s contraction from that can cause circulation and may help stabilise inhaling and lymph to exhaling will accumulate, muscles to invigorate the particularly in decrease fatigue lymphatic system your legs, as it and swelling, says to get fluid out,” struggles to move against Nguyen. Rock she says. gravity. Here’s them anytime what to do. you’ll be super stationary or, on the flip side, on your feet for a prolonged period. NOVEMBER 2022 womenshealth.com.au 29

Support 2 3 Healthy Drainage Hydrate, Focus on Hydrate, Whole Foods No need to 1 Hydrate A lymphatic eat certain “Some people cleanse diet foods, pop Put Your think they isn’t a thing. supplements Heart to have water Don’t stress or go through retention or a by focusing lymph detox Work swelling issue on specific protocols, Anything and try to says Wilfley. restrict their foods – Stick with that consumption,” just know encourages says Wilfley – that eating a few but restricting cornerstone healthy water intake a plant- habits that circulation will ultimately forward, is good for work against whole-foods support your lymph you. Sipping diet is all your lymph throughout you need, circulation system, the day says Wilfley. notes encourages Think: the around Wilfley. your lymph fruits and the clock. system to vegetables, (Psst… you’re Aerobic flush, she whole grains, probably exercise lean proteins, already doing elevates says. legumes, a number your heart nuts, seeds of these.) rate and and healthy pumps fats that blood and nutrition fluid around experts talk your body. about all Try short the time. power walks Fruits and or a quick vegies are stair run at also packed home, with water especially to boost as a midday hydration. work break. The right direction 30

H E A LT H Tools and KTAINPEESIO Techniques If you have swelling These tools, used at home from a sprain or are or by a practitioner, keep recovering from surgery, ask your doc fluid zooming along freely. about these adhesive Experiment to figure out strips (as well as for guidance on how and which works best for your where to apply them). body and lifestyle They can gently pull the skin to promote circulation and lymph drainage. 600 LTYOMOPLSH HYOAUNRDS The number of tiny body, all of which These include Lymph massage for “maintaining fluid paddles (typically healthy individuals balance, mounting made of polished involves gentle defence against wood or smooth strokes on body viruses and bacteria, stone) and soft- parts, moving upward and breaking down bristled brushes for toward your heart. debris,” Stewart says dry-brushing. When The technique pressed into and promotes lymph moved around on the vessel contractions skin, they encourage to move fluid through the movement and your body. “Massage circulation of fluid. gives the process a They’re often touted little boost,” says as body firmers, but Nguyen, who says no data supports that that hands-on claim. And using massage is the gold these products standard in lymph tends to make the drainage, used in biggest difference a clinical setting for in someone who has lymphedema patients a lymphatic disease but also useful and significant in post-exercise swelling, says Wilfley. recovery just on your own (say, on your legs). Search “self manual lymph massage” on YouTube for how-tos from health pros. RSAECNODVAELRSY Textured or ribbed soles press into feet and encourage flow in lymph channels. “My house is full of them,” says Nguyen. Check out recovery-specific styles from the likes of OOFOS, Vionic and Hoka One One. WH NOVEMBER 2022 womenshealth.com.au 31

The DOES IT R E A L LY WORK? Calming Pebble It’s the gadget that promises to rewire the body’s stress response. One oft-frazzled writer puts it to the test By Victoria Joy I’m a duck. Or is it a swan? Whatever the analogy is for someone who seems calm on the surface but is paddling furiously underwater, that’s what I’m getting at. I can be an adept juggler. I work as an editor, I parent a – erm, let’s say vibrant – toddler and I’m a qualified life coach. There are also days when it feels like I might snap – when just spilling a cup of milk or missing a train by minutes makes me bubble over with rage. 32

H E A LT H So, as someone in the body, it’s app on my phone, through a relaxing who believes in responsible for press the button massage. After 10 taking proactive modulating stress on the pebble and minutes, I’m almost responsibility for response. You the two devices asleep – it’s only my mental health, know – the racing sync instantly via the silence once the the idea of a life heart, sweaty Bluetooth. I’m music stops that hack to better palms and knotted using the free breaks me out of manage my body’s gut. Your vagus version of the app, my reverie – so the stress response is nerve calms your which has 12 tracks next day I try it at right up my street. breathing and – soundscapes bedtime and it has heart rate and has include ‘Space & me asleep before That hack been proven to Time’, ‘Nature’ and the track ends. being the Sensate trigger the release ‘Sacred Spaces’ – (getsensate.com), of acetylcholine, a each lasting 10, 20 Using the and the benefits neurotransmitter or 30 minutes. Sensate feels more it can bring to my that plays a key role immersive than body and mind via in muscle activation I place the other meditation my vagus nerve. as well as sleep. pebble on my experiences I’ve Described as a chest (apparently had or products ‘pebble’, Sensate is Trouble is, the the vagus is most I’ve tried. I think it’s a palm-sized $359 average vagus easily stimulated the combination gadget, designed can’t keep up when a vibration of the vibrations to stimulate and with the demands passes through and the music that strengthen your placed on it; it’s the back of the helps me switch off vagus nerve, which overworked and throat and behind entirely. As to its runs from the brain overwhelmed, and the breastbone), long-term impact stem and down the not functioning tap my phone to on my body’s back of the throat effectively as a start a 10-minute stress response, before branching result. Knowing the track titled ‘Sunrise’ it’s difficult to say. into the gut. One of vagus responds to and close my eyes. I think I need to the largest nerves vibrations and low- The pebble starts do more work to frequency sound, vibrating – not so monitor my stress Sensate delivers strongly that it’s triggers in order both, so I give it a uncomfortable, to learn whether go. First thing in but enough for me there’s a positive the morning seems to feel it – coming difference. But, if as good a time as and going with for nothing more any, before the the rhythm of than the fact that reality of family life the music, which it encourages me kicks in. Still in bed, quickly lulls me into to start my day I download the a calm state. With with 10 minutes my eyes closed and focused on myself my ears trained and my health, on the track, I I’m determined to become aware of make it a habit. WH my breathing and it naturally slows. I can liken it to how I feel midway PHOTOGRAPHY: JESSICA SAMPLE/GALLERY STOCK. THE VERDICT - OVERALL SCORE 7.5/10 CALM INDUCING 10/10 VALUE FOR MONEY 6/10 EASE OF USE 8/10 LONG-TERM SOLUTION 6/10 NOVEMBER 2022 womenshealth.com.au 33

Always read the label. Follow the directions of use. When using sunscreen, always wear a hat, protective clothing and sunglasses. Avoid prolonged high-risk sun exposure. Reapply sunscreen frequently or use in accordance with directions.



Chances are, other than is essential not Yep, it isn’t just knowing that the energy just for muscular food that nudges lull which inevitably kicks movement and the dial; sleep in after a heap of red velvet activity, but and stress also cupcakes is down to a also for all the play a big role. A ‘sugar rush’, your grasp of biochemical mouse study in the blood sugar management and hormonal American Journal is lacking. No shade if pathways in Of Physiology: that’s the case: unless the body.” Endocrinology you’re one of the 1.3 million And Metabolism people in Australia living Levels are suggests that with diabetes, it’s unlikely obviously losing six hours you’ll have learned the ins impacted when of sleep a night and outs of monitoring or you take in could ‘significantly’ managing your blood sugar carbohydrates, elevate glucose level. But it pays to know but there’s no levels by the the nitty gritty, not least hard and fast morning, thought because your body’s levels rule around what to be linked to of blood sugar influence amount it takes sleep’s connection pretty much all bodily to constitute a to cortisol. functions, both positively significant change. and negatively. “People’s blood “This hormone, sugar response triggered by any Blood sugar refers to different types kind of stressor, to the amount of of carbohydrate promotes the glucose circulating can vary quite release of glucose, in the blood at significantly particularly from any given time. depending on glycogen stores “Glucose is the metabolism, in the liver,” smallest unit genetic make- Hampson adds. of sugar that is up, stress levels, produced from sleep patterns and the digestion of even the microbes carbohydrates,” living in the gut,” explains nutritional explains Hampson. therapist Rachel Hampson. “When transported in the blood, it’s taken in by the body’s cells and used to make energy, which 36

NUTRITION “Historically, bare just how glucose spike sugar works – her the scientific many people were after consuming Instagram account, and medical experiencing steep a bowl of milk @glucosegoddess, community highs and lows and cereal – more has amassed more thought that in blood sugar than half of which than a million unless you’d been throughout the spiked to levels followers, thanks diagnosed with day; so much so that took them to her easy- pre-diabetes or that around 90 per into a threshold to-understand diabetes, your cent of people who associated with infographics, glucose levels could be medically pre-diabetes. tips and tricks. should be of no classified as pre- concern,” says diabetic had no A slew of Bad Blood biochemist Jessie idea that was the studies followed Inchauspé. But case. In a smaller to investigate the So, why is it that in 2018, a study trial as part of potential impact of too-high blood from Stanford the study, they these fluctuating sugar levels can University laid found that 80 per blood sugar have such an cent of people levels. A 2019 impact on the experienced a study published body? Let’s start by the American here: each of your Chemical Society body’s cells contain found that DNA mitochondria – undergoes little chemical damage when powerhouses blood sugar whose job it is to levels are high, absorb glucose which increases from the blood risk of cancer. and convert it into Research from energy. Just as Current Medicinal overwatering a Chemistry plant is a sure- suggested higher fire way to kill it, glucose levels taking on too much could also lead available glucose to an increased overwhelms risk of developing mitochondria dementia in later and basically life. Another paper, calls a halt on presented at the them functioning American College effectively. It’s why of Cardiology’s you feel the impact annual conference of a high-carb meal last year, linked or sugar-laden elevated glucose snack on your levels to blood energy levels, with vessel damage, a quick high and a increasing heart subsequent low. (A disease risk. 2019 meta-analysis It’s also been in Neuroscience shown that & Biobehavioral “dysregulated Reviews found that glucose levels lead loading up on sugar to more cravings, led participants to more hunger, to to experience a unsteady moods significant increase and to poor in fatigue and sleep”, explains lethargy just half Inchauspé. She’s an hour later.) passionate about sharing how blood NOVEMBER 2022 womenshealth.com.au 37

Overwhelming 37% and more insulin stop responding to mitochondria to process it. In the hormone at all: can also lead glucose levels an hour the short term, an what you may have to the creation dish, when carbs are overload of insulin heard called insulin of free radicals, eaten first versus when will flush too much resistance. When Inchauspé explains. carbs are eaten last glucose out of your that happens, This creates bloodstream at rather than being oxidative stress, says. The faster this insulin, which helps once, creating a taken up by the which triggers glycation happens, usher glucose into sugar crash. Cue cells to be used inflammation – the faster your cells ready to be lethargy, plus “the as fuel, sugar gets a major driver organs will age.  converted and body will want to stored as fat. Once of disease. used for energy,” try to compensate again, “you become The third way says nutritionist quickly to restore tired and hungry, There’s also a glucose spike Pauline Cox. But if energy balance, causing you to glycation, which impacts the body you’re constantly which means crave more of the Inchauspé likens is via the release of consuming high craving ‘quick-fix’ foods that drive to “cooking” that insulin. “When you levels of carbs or starchy or sugary insulin resistance”, goes on inside your eat, the gentle rise sugar, the pancreas foods,” says says Cox, adding body. “With every in blood glucose will respond by Hampson. Too that “it’s a glucose spike, levels prompts the pumping out more much insulin can driver of chronic there’s a chemical pancreas to release also stimulate your illness, diabetes, reaction where a body to release heart disease, glucose molecule more cortisol, Alzheimer’s bumps into another leaving you feeling disease and other molecule in your anxious or irritable. conditions.” It can body and glycates also cause you it. That molecule Go through this to lose focus and is then forever cycle too often and concentration. damaged,” she more of your cells Swing TWEAK DA ILY 3T W E A K the DA ILY 1 Balance DA ILY Eat in TWEAK Healthy Daily Order Fats tweaks to 2 help get Think about the order in Eating them keeps you your levels which you eat a meal, Ditch the full for longer and will tips Inchauspé. First Blitz hold those sweet cravings in line vegies, then proteins at bay. “They help to move and fats, and starches Opt for eating fruit whole your body from getting and sugars last. So, if rather than whizzed you have chicken with energy from sugar roast potatoes and up as a juice. Whole fruits to getting energy from contain high levels broccoli, go for the broc of fibre, which help fat,” says functional first, then chicken, then to slow down the medicine nutritionist roasties. The fibre in the Nicole Goode. Unlike that absorption of the natural quick energy spike from vegies will line your sugars, regulating sugar, “energy from fats is intestine, which slows blood-sugar levels. a slow burn, keeping you satiated for longer”. glucose absorption. Proteins and fats take longer to break down, which slows digestion and how long it takes for the glucose to travel from your stomach to your intestine. 38

Level Best NUTRITION So, what next? of people who could Broadly speaking, be pre-diabetic when it comes to don’t realise it monitoring and managing your own blood-sugar level, the aim is simple: try to maintain levels within a healthy range as much as possible, keeping spikes and crashes at a minimum. Chat to your GP about measuring and checking your baseline, so you can go from there. Also consider making some of the simple yet impactful changes to your everyday habits listed below. You’ll not only gain long- term health wins, but you should feel the difference, too. PHOTOGRAPHY: PIXELEYES; LEVI BROWN; ROWAN FEE; STUDIO 33; GETTY IMAGESTWEAKTWEAK TWEAK TWEAK DA ILY4 5 6 7 DA ILY Get Plenty Pair Switch to Make a DA ILYof SleepStarch Savoury Meal of It DA ILYwith Fibre Studies have shown that “Your breakfast dictates If you fancy something sleep deprivation can Bread, pasta and rice all your glucose levels sweet, eat it as a dessert contain a decent helping of increase stress hormones, for the rest of the day after lunch or dinner, which will cause an starch, which is broken and impacts hunger, rather than as a snack or down to release glucose. mood and cravings,” increase in insulin levels How quickly this happens says Inchauspé. By on an empty stomach, and, over time, insulin – therefore whether your suggests Inchauspé. cells are overwhelmed, helping to avoid a resistance, explains Cox. glucose spike, savoury The fibre, proteins leading to a spike – breakfasts leave you less and fats will help you depends on whether the process the glucose starchy foods also contain likely to feel mid- morning cravings and more efficiently. WH plenty of fibre, says give you steadier energy Hampson. The fibre throughout the day. “makes it harder to get at, so it’s slow-release”. Opt for wholegrain bread and brown rice where you can. NOVEMBER 2022 womenshealth.com.au 39

Desk Pantry Must- Haves There may be days when you can’t ditch your desk, but that doesn’t have to derail your wellbeing goals If you’re reading this By Lucy E. Cousins 2 3 between Zoom calls, chances are you’re hungry 1 Smart Versatile (maybe even hangry…). Bars Bases That’s where a stellar desk Next-level pantry can come in to Nuts The right snack bar Crackers, corn support your energy. can satiate and thins and rice cakes “Healthy snacks will help Not only are nuts energise you. are a great base for curb hunger between meals, easy to store (try “Well-balanced, nutritious toppings. and fuel the body and mind airtight containers low-sugar protein “I love wholegrain through your workday,” says for freshness), they bars can be a good crackers topped Alison Baldwin, accredited offer benefits from mid-morning or with PB for a nice practising dietitian and heart-protecting mid-afternoon balance of whole nutritionist for The Arnott’s unsaturated fats snack, particularly grains and protein, Group. Prioritise protein, to filling fibre and if they also contain plus it has that fibre and wholegrains “to protein. Eating fibre,” says satisfying crunch,” keep you feeling full for them regularly Baldwin, nodding says Baldwin. longer and provide essential may even help to that filling REACH FOR: nutrients [for focus].” In to strengthen macro combo. Corn Thins short, your to-do list will brainwave REACH FOR: Multigrain. Made thank you. Let’s get your frequencies linked Herbalife24 primarily from pantry started… with cognition, Achieve Protein corn, these also learning and Bars. Not only feature four other memory, according are these filled wholegrains. Top to a 2017 study in with 20g of with anything FASEB Journal. whey protein, from guacamole they contain to goat’s cheese. REACH FOR: prebiotic fibre $2, woolworths. Harvest Box (from tapioca) com.au Dipped almonds. to fuel good gut Covered in bacteria. $7.80, raspberry-dusted herbalife.com.au dark chocolate, they’re low in sugar, gluten free if you need that, and serve up 7.2g of protein. $25 for 10, harvestbox. com.au 40

NUTRITION PHOTOGRAPHY: SUPPLIED; SHUTTERSTOCK. 4 low in salt if you 5 6 7 can. “Soup is a Soups really convenient, Vegie Nourishing Rockstar With Bite great tasting way Chips Herbal Tea Tuna to top up your That warm hug vegetable intake,” Making vegie chips Whatever your tipple, Tinned tuna serves in a bowl can be says Baldwin. A can nudge you leaving your desk to up omega-3 fatty incredibly nutritious 2014 study in the towards your fibre make it is a winner: acids, protein and – opt for one that’s British Journal of target and dial down taking a micro break B vitamins, plus your salt intake – (10 mins or less) can it’s inexpensive, slice leftover root help to reduce fatigue versatile and has vegies super thin and increase energy, a long shelf life. before coating in reveals a 2022 review Eating fish a little olive oil and in PLOS ONE. Just regularly is linked baking or air frying what your 4pm to better overall until crispy. Again, budget preso needs. sleep quality, an airtight container REACH FOR: Mood reckon University is your friend here. Tea Peppermint of Pennsylvania REACH FOR: and Passionflower. scientists. X50 Mushroom Profits from Mood REACH FOR: Chips are real teas help to fund John West shiitakes, vacuum youth mental Protein + cooked for crunch. health projects. Magnesium The brand also $7, mood.org.au Tuna is a brown makes broccoli rice salad with and cauli versions. which blends 100 corn beans, chilli $4.95, x50lifestyle. per cent natural and lime. Eat as is com.au ingredients and or boost with “provides a balance leafy greens. Nutrition also of vegies, fibre, $4, woolworths. suggests that soup antioxidants, com.au WH fans generally have vitamins and healthier eating minerals,” explains resealable. habits than Baldwin. They Try Green Pea with swervers. can be eaten Spinach for 11g of REACH FOR: hot or cold, plus muscle-supporting Campbell’s new the bottles are protein from peas Real Soup range, and faba beans, or Sweet Potato and Carrot with Coconut for a digestion-loving fibre hit. $3.50, coles.com.au NOVEMBER 2022 womenshealth.com.au 41





Welcome to self-care In fact, miss your kindy, where you learn recovery quota and your body that bodies are not can be thrown off actually built in the balance – behind gym. “That’s where the scenes as well you put in the hard as on the main yards of training, but stage. In a 2016 it’s not until you put study in Frontiers your feet up or go to of Physiology, bed that night that male exercisers you reap the benefits doing two days of of your workout,” says back-to-back high- Matt Driller, Associate intensity workouts Professor of Sports performed just and Exercise Science as well in the at La Trobe University gym on day two, in Melbourne. “That’s but experienced when your body starts an impact on their levels of to repair, rebuild cytokines – vital and strengthen the molecules involved muscles of your heart, in healthy immune lungs, glutes, etc. So system function. you should put as “A greater risk of much planning and getting sick is a consideration into definite side effect your recovery needs if you’re under as your training ones.” recovering, but you might also notice changes in mood, motivation, body composition, sleep and level of soreness,” explains Driller. Yikes. 9102to0 This many SOURCE: JOURNAL OF BODYWORK AND MOVEMENT THERAPIES 44

FITNESS Muscle- recovery pyramid, Physiological is also essential. Mending “the base of which Reports, found a “There’s a lot of High So, now you know should be sleep and decline in muscle focus on this right mental recovery.” synthesis after just now in athletic why recovery is one night of poor research,” she says. vital, how can you Sleep is when shuteye. “The body “We get to a level maximise yours? your brain and body likes consistency, of ‘normal’ where do the majority of it likes routine, we’re always tired Professor Shona repair – in fact, a and it likes to know and constantly Halson is a leading 2021 study by a its bedtime and connected, but expert in sport combined US and wake-up time. Get we need some performance and Australian team, those established time each day recovery who has published in and you’ll see clear with minimum worked with the improvements in stimulation for Australian Institute sleep quality,” tips mental recovery.” of Sport and the Halson. “Look at Australian Olympic things that might The next layer team. Part of the get in the way, too of the pyramid is expert panel on Be – caffeine and nutrition. “Here, Recovered – an alcohol intake, a three things are key online course via room that’s too hot [after a workout] the health app or too noisy. Stress – replacing Benefit Pocket – she and poor sleep go carbohydrates, talks about the hand in hand for rehydrating to a lot of people.” replace the fluid you’ve lost, and Mental recovery then taking in some protein to repair the muscle within one or two hours of your workout,” Halson advises. NOVEMBER 2022 womenshealth.com.au 45

Graduation Gizmos Basics nailed, it can be worth trying what Driller calls “the sprinkles” on the cake. “Gadgets like massage guns primarily minimise feelings of soreness; they do have a place, as soreness can lead to you backing off in subsequent sessions.” Let’s break it down… ICE COMPRESSION MASSAGE Ice, ice baby It’s a classic trope A recent analysis “Massage guns of marathon training of 183 studies are one of the most used, yet – you run for three on compression least researched, or four hours, clothing by experts recovery tools of but before you in Australia and the the last few years, UK, published in the with only a few can congratulate actual studies on yourself on a job journal Sports them. Conversely, well done, you need Medicine, revealed you may get some to dunk yourself benefits from in ice. However, a that wearing a simple foam 2019 Maastricht compression roller,” says Driller. University study garments reduces “The evidence on compared recovery the perception of these strongly with one leg in ice muscle soreness indicates that to the other in cold the next day. foam rolling helps water, and found Compression is reduce soreness the iced leg actually designed to and increase range built less muscle increase circulation of motion after after its soak. “Ice and removes waste exercise – and products, such as quickly too, with can be good if lactic acid, that just 90 to 120 you’ve got a lot of contribute to seconds of foam muscle damage – it’s post-exercise rolling per muscle almost like icing an soreness. Halson group showing injury,” says Halson. adds that standing “But generally, as in water creates results.” long as the water a similar type of pressure. So, there ends the temperature is lesson. While cooler than your skin temperature, hi-tech tools and you’ll cool down. approaches can add to your recovery, it Even water of 20-25°C can help. pays to prioritise A home pool isn’t the base of the pyramid. Who’s likely to be that down for a nice cool, but rivers, lakes, the ocean dinner, a cool bath or even just a pure and an early night? cold tap water bath, can be.” 46

FITNESS Tech Toolbox 1 Research from Austria’s University of Graz showed just five minutes of using a Hypervolt massage device after a workout made a difference to calf muscle recovery. Hypervolt Go2, $349.95, hyperice.com.au PHOTOGR APHY: SUN LEE; DANIELLE DALY; SAM ARMSTRONG/GALLERY STOCK; PETER CROW THER; JONATHON K AMBOURIS. P TIPS choices “lead to 2 foot-specific pain WH TO FOFRBOWEOSATTRD Whoop uses a wrist problems like tracker and app to assess Feet TLC goes plantar fasciitis, beyond dealing markers such as sleep with post-sprint- but also to quality and heart rate soreness from the variability to let you know sesh blisters. lower back down.” if your recovery is on Here, the What’s crucial, he track. Whoop 4.0, from $20 a month, whoop.com everyday steps notes, are inner you can take… soles that look 3 after your feet – EXERCISE THEM that’s why Hush With a compression rating Yep, your feet Puppies’ new of 20-25mmhg, pop these need a workout range features on for a recovery boost. and recovery too. “The key is to take a podiatrist- 2XU Motion Hi Rise frequent breaks designed Genius Compression Tights, from prolonged Fit footbed with sitting, so try to $139.99, 2xu.com WH stand up whenever arch support, possible – take heel cuddle and short walks and cushion dome. do stretches,” tips Hello, comfort. Derick Csanyi, product manager $179.95, for shoe brand hushpuppies. Hush Puppies. Experiencing pain com.au or issues? Chat to a podiatrist. BE SHOE SAVVY “Supportive footwear is important for maintaining good body alignment,” says Csanyi. Not only can poor NOVEMBER 2022 womenshealth.com.au 47

Activation A Mode:Before you jump on a B Onrowing machine, try this WARM-UP sequence to get the most PREPARATION out of your sweat sesh T-SPINE By Bridie Wilkins ROTATION Reaping the max rewards TARGETS: Spine of a rowing machine mobility, core, stability workout comes down to DO: 2 sets of 10 reps what you do before you on each side strap in. Hydrow trainer A  Get on to all fours Sera Moon Busse and move your hips recommends this off- back so they’re almost above your ankles. the-water session to Keep your left hand on mobilise joints and spine, the floor; bend right activate glutes and core, arm to place your hand over your ear. and get your heart rate B  Rotate your torso up. “Keep reps and sets and turn your head to slow so that you can focus look to the right, at on the neuromuscular the same time as connections we use in opening your chest. rowing,” she says. All you Return to start; repeat need is a mini resistance for 10 reps, before band. (FYI this is also a great activation routine switching sides. for HIIT too.) Off you row. 48

FITNESS NEED A Theworkoutcanbeperformedonitsownifyou’reshortontime,orbeforeyoutackleafullrowingworkout. TO B You’llneedaminiresistancebandfortheglute-activationwarm-upmove. C Runthroughtheworkoutintheprescribedorder–it’sdesignedtowarmupandactivateeachmuscleaccordingly. KNOW AA A A BB B B B A WARM-UP STRENGTH CORE CORE POWER ACTIVATION LATERAL SIDE FOREARM SIDE ALTERNATING EXPLOSIVE GLUTE SQUAT PLANK WITH PLANK SQUAT JUMP ACTIVATION TARGETS: ROTATION SHOULDER TAP TARGETS: TARGETS: Glutes, hips, adductors Legs, hips, core, cardio Glutes, legs, core TARGETS::Core, hips, TARGETS: DO: 3 sets of 10 reps DO: 3 sets of 10 reps legs, shoulder stability Core, shoulders, DO: 3 sets of 12 reps on each side spinal stability on each side DO: 3 sets of 12 reps DO: 3 sets of 10 reps A  Stand with feet A  Stand with your on each side slightly wider than A  Stand with your feet hip-width apart. A  Get into a high shoulder-width apart. feet shoulder-width B  Take a big step out A  Start in a side plank plank position, hands Push your hips back apart with a resistance on your left forearm, under shoulders and a and torso forwards band around your to the side, while with your right elbow until thighs are parallel ankles, then bend pushing your hips at 90 degrees, hand neutral spine, feet with floor and you into a partial squat. back and lowering resting on your head. hip-width apart. reach a squat position. B  Take one step to the B  Rotate your head B  Without rocking Your weight should be right, leading with your torso into your hips, tap your left in heels of your feet. your right leg, and a squat position, and torso down shoulder with your B  Jump explosively follow with your left keeping the stationary towards the ground, right hand, then return leg to return to start. leg straight and the so that you’re now to the start. Repeat upwards before Then, repeat to the knee of the active leg with the opposite landing lightly with left, following with in line with your toes. facing the floor hand and continue for Push through your (but your hips are still 10 reps. Sounds easy, control into your your right leg, heels to return to the yet it’s anything but. original squat position. maintaining a partial start, and repeat. in their starting position), then return Now, repeat. WH squat as you go. to the start and repeat. When you’ve done 12, swap sides. PHOTOGRAPHY: GETTY IMAGES; SERA MOON BUSSE. “Keep reps and sets slow so that you can focus on the neuromuscular connections we use in rowing” NOVEMBER 2022 womenshealth.com.au 49

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