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Compiled 
by 
Sarah 
Ranawake.
 
Photography 
Phillip 
Castleton/
Bauer 
Media.
 
Hair 
and 
make-
up 
Katie 
Goerlach/
Lizard 
Management.
 
Model 
wears 
own 
crop 
top 
and 
shoes.
 
Shorts,
 
Puma,
 
1800 
811 
511.
 
Want to look hot in cut-offs this summer? This 10-minute workout will whip your lower half into shape, stat!
T   : K   p    r ch   t             st                           
      
The ultimate short-shorts workout
1 Stand on your right leg, bending at the knee and hip, chest up tall, with left leg held behind you.2 Extend your left leg out to the left side, keeping your left foot held off the floor.3 Jump to the side and land on your left leg, bending at the knee and the hip, with the right leg behind. You will be in your starting position on the opposite leg.4 Jump back to the right side in the same fashion. This is one repetition; do 10 in total.
Squat matrix
10 reps 
Lateral 
1 Start with feet facing forward, hip-width apart, in neutral position. Bend into a squat like you’re sitting on a chair. Return to standing.
2 Turn to your left and sumo squat (squat with your toes turned out). Keep knees in line with toes and open up through your hips. Return to standing.
3 Return to face the front and squat in the neutral position. Turn to your right and sumo squat. Return to face the front. This is one repetition; do 10 reps.
Targets: inner and outer thighs
Targets: butt and lower legs
Lateral ice skaters
10 reps
Whitney Port
Jess Hart
Miranda Kerr
Heading outdoors? Show off your pins!
cl1013_ B-WorkoutP144 - 144 2013-08-29T10:56:27+10:00

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The ultimate short-shorts workout.

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134womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
Whether you call it ping-pong or table tennis, it’s a fast-paced sport that packs a surprising physical punch
POWER P ing-pong
Ping-pong vs table tennis
 “In ping -pong , you hit the ball 
on your side of the cour t and 
make it bounce over the net and 
onto the other side,” explains 
Kayla Coombs. “In table tennis, 
you hit the ball direc tly over the 
net, just like in tennis.”
Ping-      W
Happiest of birthdays, Women’s Fitness! You don’t look a day over one month, thanks to your healthy, active lifestyle! Love, SLAM Beach Volleyball 
FI1013_ Sport fit - Ping PongP134 - 134 2013-08-22T16:34:21+10:00

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Ping-Pong Power

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68womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau
WORDS 
DAVID 
SMIEDT 
PHOTOGRAPHY 
GETTY 
IMAGES
ANYONE WHO’S ever shared an exercise space with others will know that certain behaviours are not appreciated. These include failing to wipe down sweaty machines after use, parading around the locker room starkers then stretching, and men grunting like they’re giving birth in the weights room. Although vexing, these are merely one class of innocuous exercise faux pas. There are other errors – ones that trainers see in gyms and parks every day – that have the potential to result in more harm than good. We asked in-the-know PTs to share the mistakes they commonly see and what we should do about them.
Bouncing on cardio equipment
“Often, people go really fast on the cycle, cross-trainer or stepper,” says Stephanie O’Brien, Vision Personal Training national training manager (visionpt.com.au). “They’re bouncing around, and while they may feel like they’re having an intense workout, they’re actually jarring joints and fi ghting the momentum of the machine.”THE FIX: As with most exercise oversights, it’s all about slowing down. Like that Keanu Reeves movie on the bus but in reverse. “Speed does not always mean you’ll burn more kilojoules,” says O’Brien. “Choose a resistance level where you can actively feel the muscles pushing/pulling to perform the movement. Maintain a steady resistance and increase the duration spent at this intensity.”
oTvRerXlo ad
“I see way too many people training above their current capability in the belief that more is better,” says personal trainer Ken 
So you reckon you’re a 
pro at the gym? Maybe 
you are, but then again, 
maybe you’re not…
A ND H OW     TO FIX THEM
Woodward from Brisbane’s Gotta-Get-Fit (gottagetfi t.com.au). He also adds that although people may see a new training system like TRX straps and want to try it immediately, this can result in injury and frustration if you aren

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Training faux pas and how to fix them

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143
goodfitness.
Doing the right thing by your body post-exercise will help you get the most from your workout, writes chelsea clark 
a fter a long run, gym 
session or bushwalk, 
the fi rst thing you 
probably want to do is put 
your feet up and enjoy 
a well-deserved rest.
adequate rest after 
exercise has been shown to 
improve performance and 
increase the eff ectiveness of 
your training. and actively 
helping your muscles 
recover from exercise will 
ensure your body can repair 
and strengthen itself in 
time for your next session.
“When it comes to 
physical activity, most 
people think more is better, 
but that isn’t true,” says 
Shane Brun, associate 
professor in sports medicine 
at James Cook University.
“Muscles need to 
replenish their energy 
stores [ after exercise] 
and if the right amount 
of rest and the right fuels 
aren’t provided, then 
signifi cant damage and 
poor performance can 
be the result.”
  tness Après
 
gm1013exep143 - 142 2013-08-14T17:09:18+10:00

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Apres Fitness

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CLEO body
november 2013  Cleo.com.au  145
CLEO has combed through the studies and handpicked the perfect workout to suit your mood. By Naomi Jaul
Bad break-up? New job? Stressed?
T here’s an exercise for that
1Suffering from a bad case of the post-holiday blues? Then zen out with yoga 
When your bliss is fading faster than your tan, you 
know you’re about to hit Sadsville. Get yourself to  
a yoga class: it’s the best way to hold on to that calm 
without a tropical cocktail. People who practice 
three times a week have increased levels of GABA, 
an amino acid and neurotransmitter that may 
help reduce anxiety. Taking up the flexy workout 
improves overall mood and kick-starts the part 
of our nervous system that promotes relaxation. 
Stop scrolling Instagram and combine a class with 
planning your next getaway (cocktail optional). 
Want a free, easy mood boost? Walking for half an hour, three to five 
times a week, can lift your mood and mental function by upping levels of 
the brain’s ‘happy chemicals’ – the same ones antidepressants work on!
2Feeling flaky and forgetful? Hit the dance floor
Busting a move can help you 
get sharper and stay that 
way. Dancing helps your brain 
rewire its neural pathways: 
in other words, it does a reno 
on the bits that help keep 
you quick-minded. In fact, 
research published in the  
New England Journal of 
Medicine shows dancing can 
ward off dementia! Plus, it’s  
a serious calorie buster.
3Going through a rough break-up? Smash the punching bag! 
Boxing is the perfect therapy. You and 
a punching bag that, when you squint, 
kind of resembles Mr I’m-Not-Ready-
For-A-Relationship-Right-Now. While 
we don’t condone violence of any kind, 
a couple of good hard whacks can help 
you de-stress and tone up at the same 
time. Ben Savva, boxing instructor and 
personal trainer at Fight Gym Sydney 
City, says boxing is an effective full-body 
workout. “It’s not just arms or abs, 
it’s everything,” he says. “It

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Bad break-up? New job? Stressed? There's an exercise for that!

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Has an injury forced you to give up your favourite sport? Don't panic. Here, two women tell Beverley Hadgraft how they found fulfilling alternatives and an expert gives us advice on how to achieve this. 
Good Health; issue 1113; p118 - 121; Text Available

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Making a comeback

4 Files

md1112countdownp216.pdf Page 216 28/09/2012, 11:49:02 AM

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Ready set summer!

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gm0511tri. indd 114 18/ 03/ 2011 2: 18: 20 PM

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Tone your Triceps

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110088 To
keep you moving, we’ve come up with the smartest
ways to upgrade your walk and make it
work better for you. By Beverley Hadgraft UPGRADE
YOUR
WALK
gm0511wal.
indd 108 18/ 03/ 2011 1: 18: 50 PM

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Upgrade your walk

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Hamstring Workout

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like a f itness Train
gm0313secp126.pdf Page 126 17/01/2013, 9:21:33 AM

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Train like a fitness pro.

3 Files

You too can have a sexy, toned tummy – just ask 
Rosie Huntington-Whiteley’s trainer (yes, seriously!).
what’s your tummy type?
COMPILED 
BY 
JOSEPHINE 
ROZENBERG-
CLARKE.
 PHOTOGRAPHY 
AUSTRAL.
 
148
cl0312B-Tummiesp148.pdf Page 148 2/02/2012, 5:11 PM

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What’s your tummy type?

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The key to a successful  
workout lies in what you do  
after you step off the treadmill. 
the post-workout plan
“consider what type of exercise you did and be careful not to over-fuel.”
146cleo.com.au
cleo body
text 
kathleen 
lee-
joe.
 
photography 
getty 
images.
  
posed 
for 
by 
model 
in 
no 
way 
associated 
with 
this 
story.
 
A
s much as you 
want it to be, 
flopping on the 
couch with a tub 
of ice cream isn’t the ideal 
way for you to follow up the 
hour you just spent at the 
gym. When it comes to 
building muscle mass and 
replenishing energy supplies, 
what you do after you work 
out is just as important as  
the exercise you’re doing. 
The correct post-workout 
stretches, food and drink are 
vital. As fitness director Barry 
McDonald (goodlifehealth 
clubs.com.au) explains, “The 
first two-to-four hour window 
is very important. The better 
the recovery, the better  
you will feel for your next  
session, which results in  
a more effective workout.”  
So here’s what to do after 
you’ve worked your butt off…
1stretching is your friend
Make sure you stretch any 
areas you worked and any 
muscles that supported  
your movements. McDonald 
says it’s best to stretch when 
your muscles are still warm,  
as stretching cold muscles 
can increase your chance of 
an injury. When doing static 
stretches, be careful not to 
bounce. Hold the pose for 
15-30 seconds and you will 
see your flexibility increase.
2drink up
 Hydration needs to be 
constant – before, during and 
after your workout. “Water 
serves many important 
functions – it regulates 
temperature, moves nutrients 
and waste through the body 
and lubricates your joints,” 
says McDonald. To rehydrate 
after a short workout (under 
30 minutes), just one or two  
extra glasses of water will do.
If exercising for longer,  
or in warmer climates, you’ll 
need to drink at least three 
extra glasses of water per day. 
Steer clear of sp

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The post-workout plan

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154
Photography 
ChiBall 
World 
/
 
getty 
images
chi
Discover the mind-body exercise that adjusts its rhythm to  suit each changing season. Angela Donaldson tests it out
goodalternatives.
fit
gm0312chip154.pdf Page 154 9/01/2012, 4:15 PM

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Chi Fit

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40
PhotograPhy 
EmmanuEllE 
HauguEl/
trunkarcHivE.
com/
SnappEr 
mEdia
good reasons 
TO EXERCISE
tHE promiSE oF a FlattEr tummY maY BE all tHE motivation You nEEd to EXErciSE, But Wait – tHErE’S morE, WritES racHEl SmitH
BoneS 
 regular activity helps maintain 
bone health and stimulate new 
growth, says chiropractor adam 
meredith. “the more mechanical 
stress on the bone, the greater the 
results, so big compound weight-lifting 
exercises such as squats 
and dead lifts are great, as well as 
weight-bearing exercises like running, 
jumping and going up and down 
stairs.” a uS study found that 
long-time runners had increased 
bone mass, less physical disability 
and lived signifi cantly longer. 
M ost of us probably 
hit the gym 
because we want 
to look good. But according 
to a health studies review 
published in the International 
Journal of Clinical Practice, 
regular exercise can reduce 
your risk of developing 
dozens of physical conditions 
and mental health issues. 
Here are eight good 
reasons to work up a sweat.
Skin
 physical activity doesn’t just give your skin a healthy glow – it 
cleanses you from the inside, can reduce infl ammatory responses 
such as eczema, and may even cut your risk of skin cancer, according 
to a study on mice at rutgers university. “movement is nature’s fi lter 
– it cleans, renews and energises,” says karen Fischer, author of The 
Healthy Skin Diet (available from amazon). “You only need to briefl y 
sweat to improve your skin health – a 15-minute minimum per 
day. perspiration contains lysozyme, an enzyme that fi ghts 
bacteria and fl ushes the nasty microbes from the surface 
of your skin.”  try activities such as power walking, 
running, cycling and swimming.
iMMunitY
 if you’re fi t and exercise regularly, you’re less likely to catch bugs or 
suff er colds in the winter months – or if you do, the infection will be less 
severe, according to researchers at the appalachian State univers

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8 reasons to exercise

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129
Photography 
Arthur 
Belebeau/
trunkarchive.
com/
Snapper 
Media 
/ getty 
images  
goodfitness.
Ever looked around a crowded gym and wished you could have your own private workout area? Well perhaps you can, writes Beverley Hadgraft
F 
rom dumbbells 
and Pump bars 
to high-tech 
gear, home gym 
equipment is more 
attractive than you 
might think, and it’s 
well-designed and 
practical, too! 
If the whole family 
works out, buying gym 
equipment can end  
up cheaper than gym 
memberships, too.
Here, Brad Upton, 
personal trainer and 
fitness equipment 
specialist at Workout 
World, shares his tips  
for setting up your  
home gym.
C a r d i o e q u i p m e n t
“If someone comes in and 
tells me they just want to lose 
weight, I tell them to buy a 
good treadmill or exercise 
bike,” says Upton. “They can 
put it in front of the TV, or 
download a university lecture 
or e-book or film, and then 
pedal or walk for as long as 
they’re able.”
You can use them when  
it’s dark, when the weather’s 
bad or if your local roads  
are too busy. But, when 
choosing equipment, 
consider the following:
 Ask yourself if you’re going 
to be using the equipment at 
least three times a week.
 Look for a machine that 
will offer some variation in 
workouts so you don’t find 
yourself getting bored.
 If you only live in a  
small space, ask if it has  
a foldaway option. 
 Check how tough it is  
and whether it can be fixed 
and serviced so you get the 
maximum life out of it.
 If you want a treadmill, 
you’ll get what you pay for.  
A bigger, more expensive 
machine will have a better 
and quieter motor, better 
suspension, will last longer 
and have extras such as an 
iPod dock and a fan.
 If you’re buying a bike, 
look for one that offers 
comfort, varying resistance, 
and adjustability. If you want 
one that doesn’t use power, 
opt for a Spin bike which 
allows you to adjust the 
resistance manually.
 If you live in a

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A great gym at home?...easy!

4 Files