Tag Archives: Iris’ World

How to hotwire your workouts and stay motivated

While rewiring your brain in-workout can help – there’s not a lot of point if you can’t get yourself out of bed to train in the first place. 

Here’s Daniel Kane’s motivation refresher course:

1. Enjoy – first: find an exercise mode that you enjoy. You are more likely to continue an exercise routine if it doesn’t seem like a chore.

2. Two to tango: having an exercise partner can create a social element to exercise and they can hold you accountable when an exercise bout is planned.

3. Early bird or night owl: experiment with times for completing exercise and find what suits you best. Try to exercise consistently at the same time to increase the likelihood of maintaining an exercise routine.

4. Be flexible: each week and day will be different in terms of the amount of time and energy you can spend on exercise. As long as you are looking to do what you can when you can, the chance of maintaining an exercise routine is increased. Don’t be beat yourself up if you didn’t get to complete the exercise you planned to – as long as you’ve made time to do something, that is the most important thing when maintaining a habit.

5. Change it up: if you have been doing a certain mode of exercise for a long time why not try something different? It might be just what you need to reinvigorate your enjoyment of exercise

NEXT: Looking for more ways to stick to your plans? Check out motivational section for more.

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Cover model Q&A: Lilian Dikmans

Lawyer turned fitness model, pro Muay Thai fighter and trainer, Lilian Dikmans knows a thing or two about pushing the limits and creating her own version of success. We caught up with our August 2017 cover model to find out what makes her tick.

 

MOVE

I usually train myself four to five times a week. I do a mixture of muay Thai, boxing, functional conditioning exercises, and some Pilates and yoga when I can fit it in. If I have a fight coming up, training increases to six days a week, sometimes twice a day.

EAT

I personally don’t count calories or macros. I just try to eat the most nutrient-dense foods and listen to what my body needs. I try to eat some form of protein, carbohydrate and fat at every meal because I find this is what keeps me satisfied, and I will increase my carbohydrates around training. My favourite treat meal is anything choc-mint.

BE

My days are always quite a mix. I might be on a shoot, at my computer creating content for my blog, teaching at Tribute Boxing or training myself – sometimes all of these in one day! But I love the variety. It keeps me on my toes.

THRIVE

To relax and relieve stress I just laugh. I don’t like to take my life or self too seriously.

Grab the August 2017 edition for her full cover model story. 

Website: rfhb.com.au

Instagram: @liliandikmans

Facebook: facebook.com/realfoodhealthybody

Photographer: Samuel Costin // samuelcostin.com // @samuel_costin

MUA: Kate Radford // kateradford.com // @kateradfordmua

Wearing: Lululemon

 

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Cover Model 2017 Top 5 finalists announced

We are so excited to announce the Women’s Health and Fitness & Brazilian Butterfly Cover Model Competition Top 5 in the August edition of WH&F.

After hours of deliberation, our judging panel have finally come to a decision – and what a tough task our amazing Top 10 made this!

Grab your copy and read all about the WH&F and Brazilian Butterfly 2017 Cover Model Competition’s Top 5.

We’ve rounded up these energetic down-to-earth girls to chat all things fitness, from their fave training moves and workout playlists to their top tips for fitness newbies.

Get your copy today.

Follow us on Instagram (@whandfmag) & Facebook to follow our Cover Model reveal.

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Cover model Q&A: Lilian Dickmans

Lawyer turned fitness model, pro Muay Thai fighter and trainer, Lilian Dikmans knows a thing or two about pushing the limits and creating her own version of success. We caught up with our August 2017 cover model to find out what makes her tick.

 

MOVE

I usually train myself four to five times a week. I do a mixture of muay Thai, boxing, functional conditioning exercises, and some Pilates and yoga when I can fit it in. If I have a fight coming up, training increases to six days a week, sometimes twice a day.

EAT

I personally don’t count calories or macros. I just try to eat the most nutrient-dense foods and listen to what my body needs. I try to eat some form of protein, carbohydrate and fat at every meal because I find this is what keeps me satisfied, and I will increase my carbohydrates around training. My favourite treat meal is anything choc-mint.

BE

My days are always quite a mix. I might be on a shoot, at my computer creating content for my blog, teaching at Tribute Boxing or training myself – sometimes all of these in one day! But I love the variety. It keeps me on my toes.

THRIVE

To relax and relieve stress I just laugh. I don’t like to take my life or self too seriously.

Grab the August 2017 edition for her full cover model story. 

Website: rfhb.com.au

Instagram: @liliandikmans

Facebook: facebook.com/realfoodhealthybody

Photographer: Samuel Costin // samuelcostin.com // @samuel_costin

MUA: Kate Radford // kateradford.com // @kateradfordmua

Wearing: Lululemon

 

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Win the ultimate Wanderlust summer experience

Our friends at PERKii are giving you and your bestie a chance to win the ultimate Wanderlust summer experience.

For four days of music, food, yoga, and sunshine at Wanderlust Festival on the Sunshine Coast, what more do you need? Click here to enter.

Want is PERKii?

PERKii is packed with armour-plated and immunity boosting probiotics, backed with the scientific smarts to ensure more live and working probiotics get to where you need them the most – to help fight the good fight inside your insides.

All without the need for added nasties like excess sugar, empty calories or lazy lactose. Just a handful of delicious, all natural fruit flavours and one billion protected* probiotics whose sole purpose is to make you feel a billion times better, inside and out.

Because A PERKIER OUTSIDE, STARTS ON THE INSIDE.

Enter now for an experience to remember.

*PERKii uses patented ProGel technology to encapsulate the probiotic strain Lactobacillus Casei 431 in every bottle. Visit www.perkii.com for more details and studies on the benefits of these probiotics. 

 

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Strengthen your immunity with these tops foods

Lifestyle factors such as exercising regularly, reducing stress and avoiding unhealthy habits such as smoking, all have a positive impact on your belly bacteria. However, food should be your top priority and is the best first-line treatment to boost the health of your microbiome and, in turn, strengthen your immunity.

 

Eat resistant starch: “This kind of fibre resists digestion and when it reaches the colon it is fermented by the bacteria there to produce by-products called short chain fatty acids,” says Dr Jane Muir, head of Translational Nutrition Science in the Department of Gastroenterology at Monash University. “In particular, it increases the production of a short chain fatty acid called butyrate, which is very important to keeping the lining of the gut healthy. Butyrate also has a range of other effects, which indicate that it may help to prevent inflammation and reduce the risk of colon cancer.” Foods high in resistant starch include oats, lentils, bananas, cashews and potato that has been cooked and cooled.

Plate up with plant foods: Bad bacteria can multiply super fast. In fact, after just two days of eating an animal-based diet of meat and dairy including bacon, ribs and cheese, people show a growth in potentially problematic bacteria in their gut, shows Harvard research. They also experience higher colonisation of fungi and viruses, and more microorganisms that can trigger inflammatory bowel disease within 24 hours of eating excessive meat and diary. By contrast, the levels of good belly bacteria rapidly improve when individuals are placed on a vegetable-only diet for several days. The take-home? Opt for the broccoli.

Enjoy natural prebiotics: Think foods such as asparagus, dandelion greens, Jerusalem artichoke, chicory, onions, leek and garlic. “Prebiotics are fibre compounds that pass undigested through the stomach and small intestine,” says Muir. “When prebiotics arrive in the large intestine, they promote the growth and activity of beneficial (probiotic) bacteria that live there. Having a healthy balance of gut bacteria benefits your digestion, absorption of minerals and immune system function. In short, it’s a win-win for your health.”

Serve a little sauerkraut: Fermented foods are high in probiotics – live bacteria that can help prevent harmful bacteria from attaching to your gut lining and growing there. They can also destroy toxins released by certain ‘bad’ bacteria that can make you sick. If that’s not enough,  probiotics send signals to your cells to nourish the mucus in your intestine, helping it act as a barrier against infection.

Fermented foods can also help to trigger proteins that protect the lining of your gut, shows research from Yale University. “But make sure you listen to your body – if you get symptoms of belly discomfort in relation to certain fermented foods, they may be upsetting your microbiome,” says naturopath and natural health consultant with Doctor Earth in Sydney, Sarah Luck. “Rotating your ferments can ensure a good balance. So during the week on different days, include sauerkraut, lacto-fermented cucumbers, miso (if you tolerate soy), kefir (a probiotic milk drink) and kimchi (a fermented Korean vegetable side dish) in your diet.”

You might also want to take probiotic supplements. “The improvements for digestive complaints usually start to become evident after a week or two of taking probiotics,” Luck explains. “Benefits to skin, mood and general health take a bit longer but usually kick in after a few weeks.”

Eat less carbs: Carbs are the preferred source of fuel for unhealthy bacteria, so loading up on sugars or refined carbs such as white bread and sweet biscuits can compromise your gut health. Instead, opt for wholegrains, and when you eat bread go for a rye sourdough, which is high in fibre and also contains beneficial bacteria from its starter culture.

Cut the chardonnays and coffees: Alcohol can increase the levels of gram-negative bacteria in your belly, which are notorious for causing immune system reactions. This family of bacteria causes an increase in endotoxins, which can be absorbed via the intestine into your bloodstream, then taxied via the portal vein to your liver. Once there, endotoxins can overload the Kupffer cells that help your liver do its filtering work. This can lead the Kupffer cells to activate inflammation in the liver too. Just one episode of binge drinking can cause enough damage to trigger leaky gut, shows research from the Massachusetts Medical School.

On the other hand, your morning espresso can increase acid production in your gut (even if it’s decaffeinated) and also irritate the lining of your stomach, getting in the way of leaky gut repair. The good news is that once you cut the coffee, the mucosal lining of your gut can start to repair and regenerate in as little as 48 hours, shows research from Charles University.

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Ultimate protein pancake recipe

Squash sweet cravings and give your workout a boost with these decadent (yet healthy) recipes, courtesy of Goddess Nutrition.

Ingredients

  • 100g blended oats
  • 2 egg whites
  • 200ml almond milk
  • 1 scoop Goddess Nutrition™ Complete Recovery Lean Protein in Vanilla Milkshake flavour (or a flavour of your choice)
  • Plain yoghurt
  • Sliced fresh fruit
  • Honey

Method

1. Add blended oats and egg whites to 200ml of almond milk then whisk until smooth.

2. Stir in Goddess Nutrition™ Lean Protein until smooth.

3. Fry your pancakes in a shallow pan until golden.

4. Place your cooked pancakes onto a plate and spread a layer of plain yoghurt on top then fill with fresh fruit.

5. Roll up your pancake and drizzle honey over the top.

Top with more fruit and enjoy!

Nutrition

Calories 182kcal // Protein 12g // Carbs 25g // Fat 4g (per pancake)

NEXT: Looking for more healthy, protein-packed recipes? Try these raspberry and coconut protein truffles for a treat.

 

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