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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

3 Files

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

A Better You articles

16-04-2021

2021

Escape from planet guilt

1 Files

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

2 Files

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

2 Files

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

2 Files

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

3 Files

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

4 Files

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

3 Files

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

2 Files

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

3 Files

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

3 Files

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

2 Files