5 health benefits of macadamias


Macadamias are a rich source of monounsaturated (omega-3) fatty acids and come with a host of health benefits in just one handful. Whether you eat them as a snack or use them in a recipe for added crunch, here are five reasons why you need this healthy tree nut in your diet and two delicious recipes to get you started. 



1. Gives you a dose of antioxidants which boost the body’s natural defenses

2. Naturally gluten-free, low in sugar and very low in sodium

3. Lowers blood pressure and cholesterol, keeping your heart healthy

4. Contributes to strong and shiny hair and nails

5. Contains vitamin B1, magnesium and potassium for increased energy and muscular function

Wondering how to incorporate this healthy tree nut in a recipe? Try these tasty picnic recipes courtesy of Australian Macadamias.


Macadamia, pumpkin and blue cheese tartlets (picutured above)

Makes 6

These tasty tartlets use store-bought pastry, so they’re quick and easy to make. The pumpkin, blue cheese and coriander combination makes them a classy work lunch option, or the ideal addition to a long and leisurely picnic. But don’t be fooled by their simplicity – the golden macadamias on top ensure they’re anything but ordinary.


300g pumpkin, peeled and cut into 1cm pieces

2 tsp oil

450g pack store-bought short-crust pastry

2 eggs

¼ cup thickened cream

50g blue cheese, crumbled

¼ cup coriander leaves, chopped, or chives if you prefer

¼ cup macadamia halves


1. Preheat oven to 180°C.

2. Place the pumpkin pieces on a small tray and drizzle with oil. Roast for 15 minutes, or until just soft.

3. Place pastry on a lightly floured work surface and cut out 6 x 14cm rounds, to fit tartlet tins. You may have slightly smaller or larger tins, so cut according to your size. Press the pastry circles into the tins.

4. Cut 6 rounds of baking paper to line the pastry. Line the pastry and weight with pastry weights or an appropriate weight – rice or dried chickpeas work well. Bake for 5–7 minutes, remove from the oven and set aside to cool slightly. Remove the baking paper and weights.

5. Whisk together the eggs and cream. Pour the egg mixture into the empty tart shell so that it comes halfway up the sides. Divide the pumpkin and blue cheese between the tarts and sprinkle with coriander. Dot with macadamia halves and return to the oven for a further 5–7 minutes, until puffed and golden.

6. Serve warm or at room temperature.

Macadamia and three seed crackers recipe




Makes 24

These deliciously moreish crackers are perfect with cheese and add a little macadamia magic to any picnic platter. Best of all, the super-easy, blend-and-bake recipe means you can whip up a batch in no time and hit the picnic rug sooner!


¼ cup wholemeal flour

¼ cup oats

½ cup macadamias

2 tbsp poppy seeds

2 tbsp sunflower seeds

2 tbsp sesame seeds

3 tbsp water


1. Preheat oven to 180°C.

2. Place all the ingredients except the water in a blender. Blend until the mixture resembles fine crumbs. Note that many of the sesame seeds and all the poppy seeds will still be whole.

3. With the motor running, add the water a tablespoon at a time until the mixture comes together and forms a ball. Place the ball on a sheet of baking paper that will line a baking tray.

4. Flatten the ball to a rectangle about 1cm thick. Place a large piece of plastic wrap over the flattened mixture and roll out to a 2mm thick rectangle with a rolling pin. Remove the plastic wrap and use a ruler and knife, or a pasta cutter, to score the flattened dough to create small, cracker sized rectangles.

5. Transfer the dough and baking paper to a tray and bake for 8–10 minutes, until the edges have started to go golden and the inner areas are cooked. Remove and cool for 5 minutes on the tray before gently breaking into pieces along the score lines and transferring to a wire rack to cool completely. Store in an airtight container.

This piece was produced in partnership with the Australian Macadamias.

NEXT: Packed with nourishing good fats, here are 11 other healthy nuts to add to your healthy eating regime.



Fitness and training talk with M-Active ambassador Montana Farrah-Seaton


We caught up with trainer, former pro basketball and M-Active ambassador Montana Farrah-Seaton to chat about all things fitness, training and activewear. 

Can you tell us a bit about your career background and how you came about becoming an ambassador for M-Active?

I was scouted by Chadwick Models management when I was 15 after doing the Dolly Model Search. Modelling was on the back foot due to my basketball and school commitments but it’s now something I would love to do full time. I did M-Active’s second campaign in the middle of this year and the concept and styles they have created was something I loved. Being someone who lives and breathes fitness, they thought I fit their brand image perfectly.

What’s it like to represent Australia in basketball in an international championship?

Representing your country in any aspect is an absolute honour and I was lucky enough to do it several times. It’s demanding and a big commitment that requires a lot of work. I spent every day in the gym getting fitter and stronger and on the basketball court improving my shot and ball handling and training with my team. Physically, you have to push through so many barriers and look to the end goal knowing it’ll all be worth it.

I discovered the benefits of boxing a few years ago, which allows me to zone out and to push to another level, and I believe this has given me a mental edge in not only sport but in everything in life. Playing sport at such a high level was hard for me because I didn’t really have a lot of time to spend with friends and family, but everyone understood that these were some of the sacrifices I had to make in order to be competitive.

What is it like to compete at that level as a female and at such a young age?
I can’t even describe it – it was something I worked hard for, for so long. So many times I wanted to quit because it didn’t happen. Being away from home for weeks at a time gets tough (especially because I’m such a homebody), but my teammates and coaches became my second family. We achieved incredible wins together, taking home two gold medals at the Pacific Youth Championships and bronze at the World Championships in Russia.

How do you keep fit and healthy?

A lot of people think my training schedule is crazy but it’s always been like this for me. I train in the morning at around 5–5:30am, doing high intensity cardio and strength work at either F45 or Tribute Boxing & Fitness. When I’m not working, I practise Pilates or shoot a ball during my study break, and in the afternoon I train again or shoot ball.

What does your day on a plate look like?

I start every morning with a pre-workout and make sure I stay hydrated with plenty of water. But nothing happens until I’ve had my morning coffee!

I love smoothies or juices for breakfast as they allow me to consume extra nutrients and it’s an easy way to get more vegetables in for the day. Lunch and dinner are usually a source of protein such as chicken, steak or salmon with a salad or vegetables.

Throughout the day I love to snack on nuts or a protein ball.

On weekends I usually go out for brunch with the girls after a workout and have scrambled eggs on sourdough bread with all the sides!

M-Active is a good example of a brand offering on-trend activewear that can be worn in the gym or down the street. What are the key features of the M-Active range that make it a pleasure to train in? 

M-Active has done an amazing job at capturing all aspects of the market. I’m someone who loves to wear black or dark colours to the gym, and I love that their range offers these muted shades with just a touch of colour for those who like to keep it more subtle. All the M-Active tights and crops are so flattering for a woman’s body – they hold you in and make you feel secure while complementing your natural curves.

What are the key design elements of the M-Active range that you think contribute to its aesthetic appeal and sets it apart from others in the market?

The ‘seamless free’ range is a winner for me because I travel a lot and want to feel comfortable – they’re super comfy and easy to move in. I also love their ‘everyday wear’ range – everything from mid-length dresses to jackets – which you can wear to brunch, out shopping or to work, but are made out of the same fabrics as their active range. Again, comfort is my number one priority when it comes to clothing.

What’s your biggest tip for staying healthy during the holiday period?

Be mindful of what you’re eating and drinking but don’t stress about it too much. During the holidays I train every morning, whether it’s a HIIT session, weight training, Pilates or a long run or power walk with my mum, because it allows us to set good intentions for the day. Enjoy the little time you get to relax and know that once the new year arrives, it’s time to whip back into gear!

Step out in style and shop M-Active gear here.




Full story: talking body confidence with cover models Georgia Gibbs and Kate Wasley

Thunder thighs. Mum tum. Tuckshop lady arms. Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that the October 2018 cover models and founders of body-love movement, AnyBODY, are on a mission to change.

West-Aussie models and body confidence activists Georgia Gibbs and Kate Wasley sat down with us to talk the impact of social media, health at any size and beauty with no boundaries. Because – in the words of WH&F – it’s not a look, it’s a lifestyle. Katelyn Swallow and David Goding tell their story.


On the 23rd of January 2017, 22-year-old Aussie model Georgia Gibbs posted an innocent Instagram photo of herself and fellow model and friend Kate Wasley, 23, posed in front of the Sydney Harbour Bridge. A few minutes later, the image was bombarded with negative comments about their differing body sizes, along with accusations of image tampering.

“People were calling me anorexic and Kate fat, and assuming I had Photoshopped my friend bigger to make me look ‘better’. It was really upsetting for us both and so against everything we believe in,” says Gibbs, who started modelling at the age of 16 in her home city of Perth.

“And so our brand, AnyBODY, was born shortly after.”

Launched on the 8th of March 2017 – appropriately, International Women’s Day – the @any.body_co Instagram account had over 5000 followers by close of business day one, and clocked over 20,000 followers after the first 10 days. Today, more than 206,000 follow Gibbs and Wasley, who post professional images of themselves, selfies of women with varied body shapes, inspirational quotes about self-love, and healthy living and beauty tips. AnyBODY has also provided the girls with a host of dual modelling contracts for big brands such as Cotton On Body and Cooper Street.

Wasley attributes the brand’s rapid success to a public and industry that craved body diversity – and a marketable icon to represent it.

“I can’t believe how fast AnyBODY blew up! Although [Georgia] and I are really only two people of different sizes, I truly believe that incorporating a range of sizes, races and genders in advertising and across social media will help thousands of women worldwide when it comes to feeling comfortable in their own skin,” says Wasley, who began her modeling career in 2015 after being discovered by a local model search.

“We decided to preach to people that healthy can come in a range of sizes. Because of the way social media is these days, I think a lot of women lose perspective on what body diversity is. I think a lot of people get sucked into believing that you should look a certain way, be a certain size, and have no cellulite or stretch marks. It’s unrealistic and we want that to change.”

The media’s negative influence on people’s – particularly women’s – body image isn’t a recent concern. According to psychotherapist Natajsa Wagner, media influence can be traced back to illustrations from the 1930s that depicted women with curves, while the ’40s and ’50s saw the female bust and glutes become the focus.

“Mattel created the Barbie doll with unachievable and disproportionate body parts, and in 1966, in the environment of an emerging super-media, we had the world’s first supermodel in Twiggy. She was a sharp contrast to Marilyn Monroe, and over time we learnt that thin was the new ‘ideal’ body image. So, although women come in all shapes and sizes, the overarching truth is that only one type of body is [portrayed as] ‘ideal’,” says Wagner.

By the age of 17, women have experienced a quarter of a million beauty- and body-oriented advertisements, and continue to be exposed to an average of 400 to 600 depictions of ‘beauty’ every day. The emergence of the smartphone and social media platforms puts these images in our pockets, and the way we engage with social media makes these often digitally altered and filtered depictions seem all the more ‘real’. According to research by Trilogy, six out of 10 women believe that people expect online photos to have been retouched or have a filter applied, yet 61 per cent of Australian women do not see the use of a filter as a form of retouching. Additionally, one 2014 study published in Body Image found a direct correlation between poor self-image and the number of hours spent trawling Facebook, due to body comparisons with peers and celebrities alike.

Dr John Demartini, author of The Gratitude Effect, believes our tendency to compare and judge our own body based on individuals who we deem more ‘attractive’ is the primary cause of negative self-perception. “In today’s social media-obsessed world, many people feel pressured to pursue a physical, one-sided, false perfection that is simply unattainable,” he says.

In other words, it’s not a biologically determined position to think of our body negatively; rather, our body image is influenced by a range of outside factors, fuelled by a visually obsessed (and self-obsessed) society. For Wasley, this tendency to compare herself to others led to a host of mental and physical issues in her younger – and leaner – years. While now sitting happily at a comfortable size 16, at her thinnest (size 10/12) she was mentally exhausted.

“For me, my biggest barriers [to a positive body image] were comparing myself to others, whether that be my friends or ‘fitspo’ girls I followed on social media. I had such an unrealistic idea of what I should look like and that resulted in not feeling good enough or worthy of love,” she says.

“I stopped going out with friends because I had such bad anxiety about food and alcohol. I didn’t want to be seen as the ‘fat’ friend – although, looking back now, I was very fit and toned. It’s amazing how you see yourself when you feel insecure; my view of my own body was totally warped. If I can help even one person work their way out of that mindset, I’ll feel accomplished.”

Gibbs expresses a similar memory of juvenile body dysmorphia.

“I remember being 16 and being unsure of who I was, being unhappy with how I looked and spending so much time comparing myself to other people. It really ruined my ability to love myself for all my other talents outside of physical appearance. Barriers to my own self-love definitely came from setting unachievable goals – such as wanting to look like a celebrity who was the complete opposite to me, therefore setting myself up to fail – and comparing myself to others on social media,” she says.

An extension of the same debate is the complex interplay of health, genetics and lifestyle on how the body appears – especially considering Australia’s worsening obesity epidemic, not to mention the ever-increasing occurrence of eating disorders. Gibbs’ mother was a personal trainer and her father a CrossFit instructor, so healthy food and exercise were integrated into her life from an early age – but both were seen as tools for optimal performance rather than to create a particular body shape. Early in her modelling career, however, Gibbs’ naturally curvaceous silhouette and muscular lower body were often criticised by an industry set on slim.

“I’m predisposed to having a small waist, bigger quads and broad shoulders. But through training, these features are definitely exaggerated and other areas built on and changed too,” says Gibbs.

“I’ve always had to overcome hurdles about my appearance. But over the last few years – as I’ve built a brand around myself of wellness and self-acceptance – it’s been amazing to see clients accept me for who I am and now embrace the ‘love AnyBODY’ message.”

Wasley, on the other hand, comes from a paternal line of tall and built physiques, and first became conscious of her health at age 17.

“I was never self-conscious [growing up]. I knew I was on the bigger side, but I honestly didn’t have a problem with it until I started to compare myself to other girls. Maybe it was about the same time I became interested in boys…who knows. But I remember not having a clue where to start,” she says.

“I feel like I’ve finally reached a place of contentment and balance, which I’m truly grateful for! I eat healthy and exercise, and I’m a size 16, and I feel if I were to stop [exercising and eating well] completely, I’d maybe sit at a size 16/18 naturally – but my body would look different, if that makes sense.”

The World Health Organization defines health as “a state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity” – a sentiment the AnyBODY team echo. Gibbs and Wasley encourage women to see good health as encompassing the physical, the mental and the spiritual. It’s about balance, the ability to move freely and think clearly, and it’s highly individual.

“Health is so much more than your physical fitness,” says Wasley. “To an extent, I don’t believe you can judge how healthy a person is based on their weight and physical being. For example, when I was at my thinnest, people were asking me left right and centre for fitness advice; I suddenly became the ‘fit friend’, running 10km multiple times a week and avoiding alcohol. If you looked at me, I was the picture of health. But what no one knew was that I was dealing with disordered eating, I was isolating myself from social events and my friends, and I was so miserable and hated how I looked. I wasn’t healthy at all.”

WH&F head trainer and Creating Curves founder, Alexa Towersey, agrees.

“As a society, we need to redefine what we think ‘healthy’ looks like. The reality of the situation is that body dysmorphia exists at both ends of the spectrum. We naively live under the assumption that a size 10 is making healthier choices than a size 16 based solely on their appearance, and without even taking into consideration age, ethnicity, genetic makeup or hormonal profile.  It’s the underlying relationship with food and exercise – whether it’s positive or negative – that we should be paying attention to,” she says.

Toeing the line between adopting a positive body image and striving to reach your health and fitness goals is not always easy. But for the AnyBODY brand and for a fair chunk of body image experts, striving for physical change isn’t necessarily a negative thing; wanting to create a healthier, fitter body that exudes confidence can be a noble goal and set you on a journey that invigorates, rather than sabotages, your self-esteem. The important thing is to understand why you are wanting to change, says Wagner.

“We’ve all experienced feeling uncomfortable in our bodies: we know when we feel physically fit, healthy and comfortable in our clothes and we know when we don’t. Wanting to make changes to positively impact our health isn’t wrong,” she says.

“However, when you start to define your level of self-worth and value by how you believe your body should look, the desire to improve your body or work towards a better level of health has gone too far. Do it for the endorphins; do it because you’re looking after your body and challenging yourself. There is a huge amount of research now that shows exercise to be one of the most uplifting tools we have and makes us feel good about our current body shape.

“A positive body image means a person is able to accept their body as it is with respect and admiration. Living with a positive body image means you have the ability to utilise your own self-esteem, maintain a positive attitude and are emotionally stable. Because of this, you’re able to filter through the messages from the media, your peers and family, and remain steadfast in how you feel about your body.”

While Wasley and Gibbs admit they’ve had to work hard to become body-positive, the duo hope the AnyBODY brand can help more women accept their appearance and feel empowered in their journey to good health; and, for them, this starts with a greater diversity of body shapes and sizes being represented on the catwalk, in advertising, in clothing sizes and in the media. Already, key brands have taken their cue, with Cooper Street releasing their ‘curve range’ inspired by the movement. Future plans for AnyBODY centre on launching their Skype for Schools program, tackling teenagers’ self-esteem, body confidence and personal development issues, while Wasley is looking to one day complete her Health Promotion degree to further advance the cause. But, in the interim, both Gibbs and Wasley offer one piece of solid advice: quit the comparisons and learn to love you – for you.

“Today I feel fantastic about my body the majority of the time. I still have my bad days because, well, I’m human – but they’re now few and far between. I think it’s the way I deal with it now that has been my biggest achievement. I focus on things I love about myself instead of dwelling on what I dislike. I have health and fitness goals now rather than weight or size goals,” says Wasley.

“Loving your body is an individual journey that’s completely different for everyone. But my top tip is not to compare yourself to anyone – especially on social media – because often you’ll be comparing yourself at your worst to someone at their best. Just remember you are worthy of love, no matter what you look like. There are people out there that love you for you, and don’t give a crap about what you look like. Those are the people worth keeping around.”

ALL FEATURE photography: Cotton ON Body





Keep it real with fitness blogger Lauren Patterson

We caught up with solo mummy, personal trainer, gym manager and blogger Lauren Patterson to talk about how she keeps fit and healthy and feeling comfortable in your own skin. 



I partied hard as a teenager and battled severe mental illness until the age of 22 when I fell pregnant with my first child. I began my Instagram account when Madi was a baby to post photos, but had no idea how to use it. I shared my journey of my first fitness modelling competition and straight after I fell pregnant with Max, which is when my following started to grow – perhaps people wanted to see how much weight I’d put on after doing a comp?

I began blogging shortly after falling pregnant, being honest about my struggles with mental illness. After going through hell in my first pregnancy, I wanted a way to vent my emotions, not thinking anyone would read it, but they did. I soon began writing for parenting websites and fitness magazines – my relatable and honest content gelled with audiences, which I loved!


There’s no point in painting a perfect picture when it’s unrealistic. There’s a way to be positive while still remaining relatable and honest about your struggles, which is what I do. I have body hang-ups just like anyone, yet I am often slammed because of the way I look. I’ve always been honest on my social media because it’s okay to feel and look the way you do, and be who you are!


Social media can be both good and bad, it all depends on the person on the receiving end’s mindset. I don’t post photos of myself with just a sports bra and tights often, but when I do it can go two ways: women either congratulate me for embracing the way I look or I’ll be slammed for looking this way after having two kids. But captions allow me to share the story behind each photo.


Comparison is the thief of joy. You can have ‘body goals’, but remember your body is your own, so treat it with respect and be good to it from the inside out and it will reward you by feeling amazing. Embrace who you are – often, by looking after your mind, your body follows suit.


My day revolves around keeping fit and healthy – it’s a lifestyle. The kids keep me on my toes and so does being at the gym and outdoors, plus I make sure our asses aren’t parked on the couch! We eat well but live a balanced lifestyle – if I feel like a burger or a drink with friends, I do it!

I meditate daily, read and practise mindfulness. And doing yoga and Pilates daily has changed my body and mind incredibly.


Starter: tummy tea to ease bloating and get my digestive system kicking.

Brekky: oats (often my first of two because I get up so early!)

Lunch: normally some sort of protein and vegies, rice or quinoa with homemade sauce.

Dinner: something the kids will enjoy, which I sneakily make healthy, such as broth and noodles with loads of vegies. If we feel like takeaway I’ll make a healthy homemade version!

Snack time: I’m not a snack person, so I eat bigger meals to keep me fuelled throughout the day.

Check out her Instagram page for more inspiration here.





7 ways to stay active on your holiday


The holiday season is finally here, meaning you might find yourself spending less time at the squat rack and more time by the pool sipping on pina coladas. The solution? Book your fitness escape to beautiful (and affordable) Thailand and get ready for a host of fun-filled activities that will get your heart rate up in between soaking up rays – no treadmill required.

WIth Australia’s Physical Activity and Sedentary Behaviour Guidelines recommending two-and a-half hours of moderate-intensity activity per week to help prevent weight gain, it’s important to find ways to have your cocktail and keep active too. Here we share 7 ways to stay active on your holiday. 

Muay Thai martial art uses unique combat techniques that require skill in both the body and mind. This full-body workout uses every muscle, inducing rapid weight loss. And with over 1,700 Muay Thai camps across Thailand and many hotels offering classes, you can pretty much try it anytime, anywhere.

Rock climbing and abseiling are great outdoor activities for testing your courage. These activities originated in Railay Bay in the Krabi province, now known as a heaven for rock climbers. The area is renowned for its picturesque limestone cliffs set against a white sandy beach and dark blue ocean. Pure bliss.

If you love snorkelling and scuba diving – or would love to give it a go – Thailand is the place to do it. With clear turquoise seawater, magnificent coral reefs and an exceptional diversity of marine life, it’s no wonder the region is often referred to as ‘the diver’s heaven’. The peninsula of Southern Thailand stretches between two oceans, allowing diving in Thailand to be possible all year round. The Gulf of Thailand is suitable for diving trips from April to October and the best period for diving in the Andaman Sea is from November to April.

Kayaking in Thailand is an amazing way to see spectacular scenery. Whether by sea or river, you’ll paddle over crystal-clear water under a tropical sun while exploring diverse countryside, a verdant jungle, limestone cliffs, intricate sea caves and mangrove swamps. Koh Phangan is the ultimate paradise to explore. The island offers beautiful hidden coves and beaches – a sight for sore eyes while you work your arm muscles manoeuvring the kayak.

Cycling is a fun way to discover the natural wonders, cultural treasures and unique ways of life of Thailand. Getting your heart rate up with some steady-state cardio while experiencing the Thai culture sounds like the ultimate workout for an adventure seeker. Some sensational cycling routes include:

» Sam Praeng community in Bangkok

» The bike route along the Chao Phraya River on the Thonburi side

» Ayutthaya World Heritage bike route

» Sukhothai World Heritage bike route

If you’re a bit of a thrillseeker, you won’t pass up gliding down the zipline through a rainforest canopy. But safety first, of course – you’ll be harnessed safely on either the wooden walking platforms or the ziplines.

Head over to Tourism Thailand for the best places to visit and explore. 

This piece was produced in partnership with Tourism Thailand. 



Chocolate mint smoothie recipe

Get your protein fix with this chocolate mint smoothie courtesy of our friends at Activated Nutrients. 

Ingredients (makes one smoothie)

  • 1 scoop Activated Nutrients Daily Protein Raw Cacao
  • 1 ripe banana
  • 2 tbsp cacao powder
  • 1 cup milk of choice (almond, soy, dairy, etc.)
  • ½ cup frozen blueberries
  • 10 mint leaves (plus a few more to garnish)
  • 1 tbsp cacao nibs to garnish (optional but does add a brilliant crunch!)


1. Blitz all ingredients (except garnish mint and cacao nibs) in blender until smooth.

2. Pour into glass and garnish with mint leaves and a sprinkling of cacao nibs.


NUTRITION (per serve)

Protein: 21g // Fat: 10.5g // Carbs: 40g // Calories: 290





Keeping fit and healthy with Bec Louise Chambers


We caught up with coach and health fitness writer Bec Chambers to chat about all things health, fitness and body confidence.



I’ve wanted to be a writer since I was four years old, and I started blogging in 2013, which naturally progressed to Instagram. My writing has always focused on women and their bodies, minds and fitness.

Fitness has been a major part of my life from a young age, but at about 17 I went down an extreme dieting road that led to binge/purge eating habits and anorexia. The gym became an outlet for me and a place where I could feel some sense of control amidst deep body image issues. Now, I love lifting weights and feeling strong and this year I competed in my first powerlifting competition.

I also coach 25 women. It’s the most satisfying thing to help women to get stronger and feel better and more confident. This is also what my Instagram is all about.


There’s a lot of misleading information on the Internet. I would look at many beautiful, seemingly flawless women on social media and wonder why they didn’t talk about their relationships with themselves and with food or the bad days. We all face issues surrounding body image, our sense of self, confidence and feeling inadequate, and one day I decided to talk about it. My honesty was well received, with people around the world telling me I had made them feel less alone. Connection and honesty are my two highest values and I get to satisfy them every day.


You need to remind yourself that you’re looking at a highlight reel. The gorgeous chick you’re double tapping on the ’gram likely faces her own worries and issues. Life isn’t always rosy, and many photos are taken by a photographer on a beach, involving sand in hair and eyes, and Photoshop.

Every crease, freckle, fold, line, wrinkle, curve and dimple is all yours and all beautiful – that’s your power.


If we could accept that we are enough in every way, it would be a different world. It’s not about resting your laurels or never working hard because you’re already good enough, but about accepting yourself, including your imperfections.


I lift weights, eat well and spend time outside as much as I can. I feel the best when I’m strong, cardiovascularly fit and flexible, so my training doesn’t focus on just squatting, deadlifting and benching like a typical powerlifting split. I like to run, jump, spin, handstand and make sure I’m strong unilaterally too.



Every day is different, depending on how organised I am that week. I try to advocate against comparing your day on a plate to anybody else’s – there’s no magic combination of foods that is going to result in health and happiness.

I track macros and use flexible dieting principles. I think the best daily diet you can stick to is one that allows spontaneity and sustainability. If you’re restricted to 1000 calories and two food groups, I can’t see long-term success.





8 post-workout meal ideas


Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.




  • Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast.
  • 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds.
  • A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and half a cup of oats.


  • Between 150-200 grams of salmon or chicken with 200 grams of sweet potato and as many steamed greens as you like.
  • Between 150-200 gram of lean protein with one cup of brown rice and a side salad.


  • A frozen fruit smoothie with your milk of choice, nut butter and Greek yoghurt.
  • 200 grams of Greek yoghurt with sliced fruit and nuts.
  • A protein shake made with a base of your choice (water, coconut water or milk) and a piece of fruit to provide fibre.

NEXT: Not sure what protein to go for? Read all about them here.




Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.


The why


This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym.

The do

Complete 12 reps of each exercise one after the other, with little to no rest in between. Begin with two rounds, working your way up to four rounds as you become stronger and fitter. Rest for 60 to 90 seconds between each round. 


Model/Workout: Karey Northington // northingtonfitnessandnutrition.com

Photography: James Patrick // jamespatrick.com





Front raise with body bar






Start by holding the body bar with a pronated grip and hands shoulder width apart, elbows slightly bent. Raise bar to chin height engaging anterior deltoid. Control bar back to start position. 





Dumbbell shoulder press





Lift dumbbells and rotate hands so palms are facing up. Start with dumbbells even with your ears and press overhead without letting the dumbbells touch. Return to start position and repeat.






Dumbbell lateral raise





Hold dumbbells at sides, palms facing your body and elbows slightly bent. Raise arms leading with your elbow and small finger to shoulder height. Lower slowly to starting position and repeat.






Bus driver





Holding a plate on each side, raise to chin height and rotate plate from side to side. Lower and repeat.

Tip: challenge yourself by doing 12 front raises alone with the plate to pre-fatigue the muscles, and then holding the plate in the top position to complete reps rotating the plate. 






Low plank to high plank





Start in a low plank position on your forearms, with your feet shoulder width apart and your lower back flat. Push your body up into a high plank position, first onto your right hand then onto your left. Lower yourself back down to the low plank position one arm at a time.  Repeat, alternating which arm pushes up first.





Madalin Frodsham on body image and healthy living


It was this exact photo that Madalin Frodsham posted after being featured in our Body Issue that broke the internet – here we share her feature interview featured in the magazine.



Growing up, I was always the sporty one in the family, playing basketball and climbing trees. This stopped when I left school, and I didn’t actually start actively working out until January 2016 when I downloaded the Sweat With Kayla app. There’s a mix of factors that contributed to my social media following: a few of my posts went viral on online news publications, my transformation photos garner a lot of followers each week, and (hopefully!) I motivate and inspire people to work out. 


I constantly felt put down when scrolling through my Instagram feed. Seeing image after image of perfection, I wondered if people felt the same way going through their feeds, and whether my photos contributed. So I decided to share more pictures that were honest and relatable. I receive a lot of comments from people saying it’s their goal to have my body, and I want people to know I have flaws just like everyone. We’re so used to seeing perfect pictures of women in our feeds that it’s nice to see a bit of real life sometimes.


I think because people view social media influencers as being more ‘real life’ than the touched up celebrities in magazines, social media is very influential when it comes to body image. However, Instagram is now just the same because it’s easy to smooth out your cellulite or reshape your body. I think the problem is even worse as we compare ourselves more to these unattainable images of perfection. And instead of a magazine, which you have to physically go to the shop and buy, you have these images in your pocket and accessible at all times. 


I find it easier to stick to a routine, so I make sure I go to the gym first thing in the morning, no matter how I’m feeling or how busy I am. I make healthy food choices when I buy food from the supermarket (if it’s not in my cupboard, I don’t eat it!), but I also make sure I don’t restrict myself too heavily so I don’t blow out on the weekend. 


Always remember that the images you see are carefully selected, filtered, angled and lit to display people in the best possible light. Don’t let somebody’s perfect selfie dictate your confidence – most people don’t actually look how they do on Instagram. If someone is making you feel bad about your body, unfollow them. Follow women that make you feel confident, who are open about their bodies and don’t follow the conventional standards of beauty. 


My day on a plate

Pre-workout: protein shake

Post-workout: warm oats, berries and apple porridge 

Snack: toast with peanut butter or Philadelphia cheese

Lunch: paprika chicken with green vegies and yoghurt 

Snack: carrots and avocado dip 

Dinner: vegetable patty and lentil curry

Dessert: chocolate chip cookies