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A Better You articles

19-04-2021

2021

CLIMATE WATCH - SIMPLE SWAPS FOR A GREENER LIFE

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A Better You articles

16-04-2021

2021

CLEAN THINKING

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cl1012I-Guilt.pdf Page 174 24/08/2012, 4:15 PM

A Better You articles

16-04-2021

2021

Escape from planet guilt

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Text Erin Van Der Meer. Photography Alamy. posed for by model in no way associated with this story. “I stood up to my troll” When it comes to online bullying, “don’t feed the trolls” is very good advice. But there are some women who choose to fight back. cl1012FE-Trollsindd.pdf Page 74 27/08/2012, 11:54 AM

A Better You articles

16-04-2021

2021

"I stood up to my troll"

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162womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau WORDS SAM BAILEY PHOTOGRAPHY BETH STUDENBERG THELICENSINGPROJECT. COM SNAPPER MEDIA T HE LOW DOWN WE ALL KNOW how good a belly laugh feels. It’s like a natural high that possesses your body and leaves you feeling happy for hours after. Well imagine what it would be like to experience this every week? Say hello to laughter yoga. While you might not have heard of this form of yoga before, it turns out that people have been practising the art of laughter and reaping the benefi ts around the world for decades. Laughter yoga was founded in the ’90s by Dr Madan Kataria, an Indian physician, and began as a free social club held in a Mumbai park. Dr Kataria’s research led him to conclude that the body can’t di erentiate between fake and real laughter, and so by practising free-fl owing laughter you could receive the same physiological and L aughte r Looking for the key to happiness? Turns out all it takes is a hearty laugh! No, we’re not joking… YOGA psychological benefi ts as if you really giggled at something funny. Fast forward to today and laughter is now recognised as a medically accepted way to increase health and wellbeing, with cancer hospitals, prisons, workplaces and aged-care facilities adopting the yoga practice and noticing positive outcomes. SO, WHAT IS IT? You know how kids easily erupt into fi ts of laughter over absolutely nothing at all? Well, laughter yoga is basically the same thing but instead it’s adults who get together with the sole reason to have a good ol’ chuckle. Each session involves practising laughter exercises and yogic breathing (known as pranayama) to encourage laughter to fl ow through FI1013_ Relax fit - Laughter yogaP162 - 162 2013-08-22T17:44:04+10:00

A Better You articles

15-04-2021

2021

Laughter Yoga

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womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 45 Live t 12 Have a no-spend day. Challenge yourself to not spend any money for a day. Try homemade lunch and pot-luck dinner with pals. WORDS RIKKI HODGE PHOTOGRAPHY CHRIS CRAYMER TRUNK ARCHIVE SNAPPER MEDIA 20. Smile at strangers. Call it good vibes, call it karma– being nice and expecting nothing in return makes you feel good. Stop multitasking. One recent study showed that it takes about 15 minutes to recover from a distraction, like a new email or text. So hide your email notifi cations, put your phone on silent and only check them at set times. 14 16. Buy a plant. A bit of greenery does you good. One study showed pot plants reduced stress and fatigue, plus they look pretty. to your again. 13. Apply the 10 rule. Go through your wardrobe and ask, do I feel 10 out of 10 in this? If not, ciao, baby! 18. Nix negative thinking. Say bye to the phrases “I can’t”, “I won’t” and “I quit!” . DE CLUTTER YOUR CORDS. TRY BINDING THEM TOGETHER INTO ONE CENTRAL CABLE WITH A CABLE TIE OR GO ONE STEP FURTHER AND TACK UP BUNDLED CABLES TO THE WALL, DESKS OR FURNITURE. 15. Tend your law n. Not literally – but if you catch yourself env ying someone 17 Do a digital cleanup. A cluttered inbox is just as bad for your mental health as a cluttered desk. Start deleting and fi ling! else’s life, work, boyfriend, try repeating after us, “The grass is green enough here.” FI1013_ Live fit - 20 DetoxesP45 - 44 2013-08-27T12:23:47+10:00

A Better You articles

15-04-2021

2021

20 easy instant life detoxes

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womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 31 WORDS RIKKI HODGE PHOTOGRAPHY GETTY IMAGES Live t “The danger in constantly looking for future events or purchases to make you happy is that you will miss out on experiencing joy in the present moment,” explains Kingsmill. “Paying conscious attention to what’s going on right now increases positive emotion, reduces depression, anxiety and physical illness as well as producing greater enjoyment and increased feelings of vitality.”Living for the moment might seem like a gem of an idea in theory, but in practice, giving such energy to each and every moment is daunting, tiring and the last thing you want to do, especially when I’LL BE HAPPY WHEN… I get to my If it’s up or down, measuring your life on can look a little more rosy. I meet The One Banking your happiness on meeting that Dawson’s Creek, yet the idea of The One constantly content without a partner can actually defl ect the chances of meeting that compatible someone. You want someone who’s happy and content with their lives? Well, ‘ditto’, says your future love. We may have The Select Few we’ve picked – friends, family (okay, maybe we haven’t picked those) and partners – to enrich our lives, but if missing one of these three seems like bad odds, it’s time for a recount. “Focus on doing all you can right now to meet a whole range of great new people or put more energy into the positive relationships you already have,” advises Kingsmill. “Enhancing all your interpersonal connections will boost your general wellbeing, which might in turn help you attract someone fabulous!” I earn a lot more money The fact that ‘money can’t buy you happiness’ is a well-known saying should be telling, but it’s usually repeated by those who already have loads of it on hand. There’s a di erence in needing money to survive, pay your bills and live comfortably and believing more money will somehow brin

A Better You articles

15-04-2021

2021

The waiting game

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ONE FOR EVERY OCCASION Try hese a rmations when you’re feeling… Sad... I choose to be grateful for all the good things in my life. Nervous... I trust myself to handle this situation. Helpless or hopeless... I am capable of change. Try hese a rmations if you’re… Always putting yourself last... I now care and nourish myself with love and joy. Being over-protective... I allow others to be who they are. We are all safe and free. Going through a diffi cult time... Only good experiences lie before me. 158 4REMEMBER TO FOLLOW THROUGH In many ways, affi rmations are part of a bigger picture. “People will do affi rmations to lose weight but they’ll eat a lot, or they’ll do affi rmations to allow love into their lives but they’ll stay home – then they’ll tell me that affi rmations don’t work,” says Schultz. “What you need to do is to follow the instructions implied in an affi rmation. I call them affi rmation prescriptions. “If you have digestive problems, for example, repeat the affi rmation ‘I relax and let life fl ow through me with ease,’ but get a massage or do some yoga to relax and speak to a nutritionist too.” 5DON’T FALL OFF THE WAGON For an affi rmation to truly take hold, you must also be aware of what you say to yourself at other times. “It’s no use saying the affi rmation ‘I am loving and loveable’ for more self-approval and then looking in a mirror and thinking, ‘Gee, I hate my thighs,’” says Schultz. “Or ‘I deserve and rejoice in life’ and then you go out and complain all day. You have to make sure your words are sober and coherent with the affi rmation.” She also recommends asking friends you trust to help hold you accountable. 3START BY MAKING SMALL SHIFTS “One of the biggest problems with affi rmations is that they can be quite challenging, especially at fi rst,” says Hall. “For instance, it’s not easy to s

A Better You articles

15-04-2021

2021

Change your life with affirmations

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71 goodpsychology. 10 Confidence is an essential life skill, yet it doesn’t come naturally to all of us. Psychologist Jennifer Garth explains how to make yours flourish PHOTOGRAPHY STEWART SHINING/ TRUNKARCHIVE. COM/ SNAPPER MEDIA / GETTY IMAGES / CORBIS A nyone who has been for a job interview or on a first date understands the importance of confidence. It’s an essential life skill that can make or break how successful you are at work or in your personal relationships. It’s confidence that empowers you to maximise your personal potential and present with a positive belief in yourself. But confidence doesn’t come naturally to all of us. Most of us are far more familiar with sweaty armpits, nervous giggles and pesky eyebrow twitches when our confidence is being tested. Psychologist Jennifer Garth explains how you can take the leap and become confident. CONFIDENCE boosters instant 1FAKE IT TILL YOU MAKE IT... It’s a common Hollywood catchphrase, but this one has scientific merit. Researchers at Harvard Business School found that just two minutes of power posing, such as sitting with your feet up on your desk, leaning back in your chair and interlocking your hands at the back of your head, can unleash your inner alpha by boosting testosterone and reducing the stress hormone cortisol. 2WRITE FIVE POSITIVE AFFIRMATIONS... based on five traits you like about yourself. Find powerful words to beef up your statement. For example, instead of saying, ‘I have good skin’, you could say, ‘I have a glowing, flawless complexion’. Or instead of, ‘I am worthy’, try ‘I am cherished and loved’. Speak your affirmation out loud for a couple of minutes, three times a day. Affirmations can be a powerful tool to help you change your state of mind, overcome a confidence crisis and get you one step closer to your goals. 3STOP RUMINATING ABOUT... every slip-up you make, or run the risk

A Better You articles

15-04-2021

2021

10 instant confidence boosters

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40 Find out how you can manage the physical and emotional impacts of the fear factor. By Sarah Marinos anxiety your body How affects gm1013anxp40 - 40 2013-08-13T17:00:53+10:00

A Better You articles

15-04-2021

2021

How anxiety affects your body

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160womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau SEE THAT PHONE attached to your hand? It holds a world of constant contact: texts, calls, and status updates in the pursuit of likes, comments and retweets. Away from that you have your actual life, fi lling the responsibilities of being a good daughter, mother, friend and partner. You seem to never be alone. While you might be good at having a calming bath (once a month), claim to love a solitary wind-down, or manage to get through a book (over two years), quality alone time is rare. We’re all guilty of it. So with all this insta-contact, is it essential to fi nd solitude, where a ‘Me Time’-titled selfi e need not apply? “The relationship with ourselves is something that no one can take away. Whatever is happening in our lives, if we enjoy our own company, then we always have ourselves to draw on,” says clinical psychologist Dr Lissa Johnson (lissa johnson.com.au). “It can give us refuge when times are tough, or a source of enjoyment and a sense that there’s always something to look forward to, because we can always spend time with ourselves.” All by myself… It sounds like the ideal friendship, really, with someone who’s supportive, on-hand and always able to see your point of view. So why the penchant for avoiding solitary contemplation, sans social-media interjection? Even if you aren’t replicating a pre-teen’s permanent attachment to your phone, tablet or whatever other new iGadget is out, chances are, you might experience agitation, anxiousness and even sadness at having to spend time on your own for longer than a few minutes. “For some, there’s a tendency to need more external stimulation and there can WORDS RIKKI HODGE PHOTOGRPAHY CHRIS CRAYMER TRUNK ARCHIVE SNAPPER MEDIA It’s nice to spend time with your nearest and dearest, but sometimes you really need to ask yourself out on a date I l o ve m e! be a struggle to spend large amounts of time alone,” say

A Better You articles

15-04-2021

2021

I love me

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cl1012FE-TraitsP68.pdf Page 68 3/09/2012, 4:52:42 PM

A Better You articles

15-04-2021

2021

7 ways to live better

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90 Holding onto a grudge could be damaging both your physical and mental health. Here’s why (and how) you should let go goodpsychology. Letting of go grudges By Chelsea Clark gm1012grup90.pdf Page 90 17/08/2012, 11:01:06 AM

A Better You articles

15-04-2021

2021

Letting go of grudges

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85 Praise To cope with the highs and lows of life, you need self-respect not self-esteem. Angela Donaldson discovers how positive feedback, rather than praise, is what we need (The problem with) pRaise. it feels good to give it and even betteR to Receive it. So if it feels good, it must be good, right? Not really. Back in the 1970s, Roy Baumeister, an American social psychologist, suggested that building self-esteem was the key to solving personal and social problems. His research brought the term ‘self-esteem’ to everybody’s lips and many of us set about building the self-esteem of our children and each other – praise being one of the ways we did this. Then, almost 20 years later, Baumeister – until then one of the world’s biggest proponents of self-esteem – bravely admitted he was wrong. On analysing new evidence, he and many other researchers discovered there was no evidence that boosting so-called ‘self-esteem’ lead to positive outcomes. So with many of us still following his initial advice, happily giving and receiving praise, where does that leave us? Should we still praise each other? What about our children? Dr Helen McGrath, a counselling psychologist and adjunct professor at Melbourne’s RMIT University, says psychologists’ current thinking about praise and its role in our lives is vastly different than 20 years ago. If you want to be more confident and resilient, what is recommended now is positive feedback instead of praise. “Praise is an emotional way of letting someone know you’re trying to boost their confidence, and most of us like to receive it,” says McGrath. Praise is making general comments like, ‘You’re special/beautiful’, ‘Awesome effort’, ‘You’re so talented.’ “Praise doesn’t tell us what we did that hit the spot so it doesn’t give us any specific information about ourselves,” says McGrath. “It’s an evaluation of the quality of what someone did, which can b

A Better You articles

15-04-2021

2021

The problem with too much praise

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65 goodhealth. We have two X chromosomes Of course we do, that’s what makes us female, but it also makes us brilliant at fighting off bugs and potentially protects us against cancer, say researchers at Belgium’s Ghent University. Dr Claude Libert found that the X chromosome contains 10 per cent of the gene-controlling substances called micro-RNAs in our system. These are important in overall immunity but also in the body’s ability to fight cancer. Simply having two of these gives us a major biological advantage over men. Weaker sex? – phooey! – here Helen Foster discovers nine ways women are stronger than men live longer than men – an average of 80.7 years to their 77.2 – and now it seems we have better disease-fighting ability, stronger hearts and a more finely honed sense for danger and self-preservation. Our white blood cells are super-powered That was what Dr Ramona Scotland from Queen Mary, University of London found when she examined exactly what happens in male mice versus female ones when exposed to live bacteria. “Despite the fact that we gave both groups the same bacteria at the same time, three hours later the amount of bacteria in the females’ blood was really low,” she says. Looking closely at the white blood cells, she found that not only do females have about double the numbers of a type of cell called macrophages than men do, but “female macrophages have a greater number of danger-sensing proteins on their surface which makes them more sensitive to invaders and they were faster at engulfing those invaders when they spotted them”, Scotland reveals. Our hormones help our body Women of reproductive age are 14 per cent more likely to survive a traumatic injury than men, say researchers at the US’s John Hopkins University School of Medicine – possibly because our hormone mix means we’re less likely to develop complications like pneumonia during recovery. Profe

A Better You articles

15-04-2021

2021

Why women are stronger

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150womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau WORDS GERALDINE CHUA SAM BAILEY PHOTOGRAPHY STEPHANIE RAUSSER TRUNK ARCHIVE SNAPPER MEDIA * PRICE CORRECT AT TIME OF PRINT DREAMS ARE pretty weird things. You might be fi ghting zombies one night and then traipsing o to Paris the next with a good-looking stranger by your side. Some nights, you may even be fi ghting zombies in Paris with a good-looking stranger. Dreams can take us outside of our everyday world, but do we actually understand how they work? Here are eight facts we bet you didn’t know: 1 DREAMS ARE A MASH UP OF YOUR MEMORIES Sometimes you dream of people you know, but other nights you see complete strangers … or so you think. Researchers from Harvard Medical School found dreams come from our implicit memories, the experiences we aren’t consciously aware of. According to sleep expert Robert Stickgold, dreams consolidate these experiences without interference from pesky things like real life. 2 DREAM TIME CAN HELP CURB CRAVINGS While we all know that we burn kilojoules even when we’re sleeping, researchers from Columbia University have found, if you have more dream time, you’ll end up craving less fatty or carb-laden foods during the day. The study showed that when participants only slept four hours a night, their metabolism slowed right down and they consumed a lot more carb-heavy foods, such as pasta. 3 EVERYBODY DREAMS You might think you don’t dream at all, but it’s more likely that you just don’t remember. We have our craziest dreams when we’re in deep sleep known as rapid eye movement (REM). But REM only accounts for 20 per cent of our sleep, and even those with an impeccable dream recall can only remember a few minutes. 4 DREAMING IS A FORM OF THERAPY It’s long been thought that we dream to release unpleasant or unnecessary memories. However, Stickgold believes dreams help us sort through our thoughts and feelings in order

A Better You articles

15-04-2021

2021

8 things you didn't know about dreams

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