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By Tricia Snell 
Edited by Nina Gass

Award-winning dietician Shamala Ratnesar is committed to reducing type 2 diabetes and heart disease, known lifestyle illnesses that have cost Australians more than $15.3 billion.

Diabetes Australia estimates that 280 Australians are diagnosed with type 2 diabetes, a preventable disease, every day. Therefore, Ratnesar’s solutions are focused and strive to deliver a healthier and happier lifestyle by developing a longer, leaner body.

In fact, many of Ratnesar’s clients, with pre-diabetes and diabetes, have made dramatic changes thanks to her extensive research. Based on strong medically-driven results, Ratnesar’s HOPE Formula and Total LIFE Diet appear to be working.

Insulin Resistance is an Underlying Problem

Ratnesar, an accredited practicing dietician, speaker and author, who holds a master degree in nutrition and dietetics, oversees a weight loss and lifestyle clinic in Sydney. Her Total LIFE Diet has helped so many people that a major health research institute is now conducting a study to see how the program compares to the current Australian Government guidelines.

Having seen a rapid increase in cases of pre-diabetes and diabetes, Ratnesar says that many of her clients are seeking to lose weight and to regain their energy, but that they also wish to feel full.

“The underlying problem is a condition called insulin resistance,” said Ratnesar.  “This occurs when insulin doesn’t work properly after it reaches our body cells,” she said. “These health problems are due to poor food choices and a lack of exercise. Many people also under-estimate just how much they actually eat and what constitutes a serving.”

The Answer to Beating Diabetes is Diet Related

Ratnesar wants people to understand that most diets are myth and fad based and  will not lead to healthy living. Her extensive studies on Omega-3, food and weight control have found that shakes, supplements and pills are just gimmicks. There also does not seem to be any scientific basis for eliminating carbohydrates or sugar from ones diet. “Instead, the answer is a comprehensive nutrition, health and weight loss program. The HOPE Formula helps achieve many different health and weight goals,” said Ratnesar. “H=healthy and tasty diet; O=Omega-3 magic; P=positive thinking and positive action; E=Exercise,” she said.

“Having a healthy lifestyle doesn’t mean going without or feeling hungry,” said Ratnesar. “If anything, it’s about abundance, variety and quality. It’s okay to eat bread and potatoes, and diabetics can have a little sugar. The ideal diet balances significant quantities of protein, legumes, vegetables and low-fat flavourings,” she said. “You can include a small amount of good fat like canola and olive oils as well as herbs and spices. Imagine eating pizza, fish and chips, and Black Forest cake, but still losing weight. It’s possible.”

The Total Life Diet is a Solution for Everyone

The philosophy behind Ratnesar’s Total LIFE Diet is about enjoying life to the fullest, rather than telling you what you cannot eat or do. Ratnesar has spent considerable time creating options to suit everyone. This includes the young and old, vegetarians and meat lovers, and the busy person as well as someone on a tight budget.  Overall, the Total LIFE Diet is a customized solution for those looking to lose and maintain their weight for life.

“I believe The Total LIFE Diet book is a life-saving program that can transform the lives of millions of people in Australia,” said Ratnesar. “My hope is that, with such a range of meal plans and globally-inspired recipes, everyone will find something they like to keep them motivated to reach their goals,” she said.

Shamala Ratnesar’s books, The Total LIFE Diet (The Total LIFE Diet Centre, 2012), RRP $35.00, The Omega-3 Diet Revolution (Pan Macmillan, 2006), RRP $33.00 and The Omega-3 Life Program (McGraw Hill, 2002), RRP $30.95, can be found online. All three books can be purchased as a bundle for $66.00 at The Total LIFE Diet Centre.


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Sleek, super toned and supple are just a handful of words that can be used to describe a model, male or female. Those who don’t model are often envious of the model’s physique and many believe that these models were born with perfect bodies and eat very little to stay lean. However, the reality is far from this.

Models come in all shapes and sizes and they work hard to keep themselves in such good shape. They spend hours in the gym and they eat healthy, nutritious meals that are jam packed with protein and all of the essential vitamins and minerals.

Shiralee Coleman, Model and PR Manager of RAW Fashion Agency

Just ask Shiralee Coleman, 30, PR manager of RAW Fashion Agency, who has been a model for 13-years and says that food and fitness are extremely important in her industry.

“Eating well and always incorporating fitness as a part of your lifestyle, no matter what you are doing and where you are living, are vital,” said Coleman. “Grooming  can be time consuming but it’s also an important aspect,” she said. “Nothing feels better than knowing that you are going into a shoot prepared and ready, and that you have worked hard to be at that point.”

“I’ve done fashion shows, photographic shoots, features, and editorials, as well as movies and music videos,” said Coleman. “Modelling wasn’t exactly a dream or goal when I was younger, but then I was approached by a Chadwick Booker when I was 17, while I was out and about in my local shopping centre. This sparked my interest, and I have modelled ever since.

Coleman says that working out is a definite requirement for modelling.

“You have to be fit,” said Coleman. “Working out on a regular basis of a minimum of three days a week is a must, but ideally it should be five days a week,” she said. “Modelling is all about proportions — bust-to-waist-to-hip — you have to be in balance.”

“I train four days a week,” said Coleman. “Two days of circuit resistance training, and two days of cardio with high intensity,” she said. “I generally have two days of ‘active rest’ where I might go for a walk along the beach or do some ‘cardio shopping’ with one of my friends.”

“My typical high intensity interval training or HIIT method includes working ‘back and forth’, ‘slow to fast’ with immediate switches of intensities,” said Coleman. “This keeps the body working constantly and guessing throughout a workout,” she said. “I keep it varied so that my body does not adapt to a particular exercise and I keep it interesting so I enjoy it. I’ve found this most beneficial as your body continues to burn calories long after — up to 72-hours — a workout.”

However, this does not mean that Coleman does not find challenging.

“Keeping slim is not as easy as it used to be,” said Coleman. “However, I try my best to keep that in check by sticking to a good eating plan,” she said. “I eat lots of protein, but I do allow myself the ‘cheat meal’ once a week too.”

“Maintaining mental fitness when modelling is all about having the right life balance,” said Coleman. “Having regular sleep is a simple pleasure, and I am in such a better frame of mind if I allow myself the time to rest between my busy days,” she said. “Staying in, and just as much — a night out, keeps me energized.”

Coleman says that she rates her current level of fitness a seven out of 10 and could invest more into her training levels, in terms of how hard she pushes herself during a session.

“I know what I need to do,” said Coleman. “It does take determination for me to eat clean and to stick to it, because I really love food,” she said. “But, at the same time you stick to it because you don’t want to undo all the hard work you put into your diet and training.”

“I can train myself to a certain point, but I do need a personal trainer to push me into the red zone, where it really counts,” said Coleman. “It gets easier as the food choices and your training become your natural routine,” she said. “And even easier when you can eat healthy with those that you spend your time with.”

Coleman follows a specific nutrition plan to maintain her health and fitness when modelling.

“I eat using my personal trainer’s 80 percent to 20 percent rule of thumb,” said Coleman. “This means that I eat clean 80 percent of the time with wholesome foods, and I can splurge 20 percent of the time,” she said.

“I maintain a five to six meal a day plan,” said Coleman. “These are small portioned meals every day to keep my metabolism firing,” she said. “I’ve found preparation, and having my food’s pre-packed in advance and ready to go works best. Then I avoid nutritionally dead junk and fast food.”

“Eating more can translate to burning more fat,” said Coleman. “Too many people think that starving yourself makes you lose weight but that is the biggest mistake,” she said.

“This eating plan gives my body the essential fuel throughout the day to maintain my active lifestyle,” said Coleman. “Evis Heath, my personal trainer from 365, has really inspired me and keeps me on track for reaching my nutritional goals.”

In the lead-up to a modelling assignment, Coleman says that she controls her carbohydrate intake.

“I eat carbohydrate based food strategically throughout the day,” said Coleman. “I find that if I maintain my lifestyle of eating ‘clean’ wholesome foods then I do not need to make dramatic changes in preparation for a modelling assignment,” she said. “I will maintain my interval style workouts to help tone for those final touches and consume between two and three litres of water.”

“When an assignment is finished then I have my cheat meal, if I am lucky,” said Coleman.

Coleman says that modelling can be physically and mentally draining, but it does develop your well-being, self-confidence and esteem.

“A shoot can be exhausting if it’s long,” said Coleman. “It is like doing a performance all day in front of a camera,” she said. “When in the sun or in front of the lights the heat also uses a lot of energy.”

“Knowing your angles and shapes, and interpreting each project  is mentally challenging,” said Coleman. “Modelling pushes you to be your best,” she said. “Especially when you get feedback about a killer shot, it feels really rewarding.”

Coleman says that fashion is a bonus when modelling, but she does not like it when the images are not up to scratch.

“The best aspect of modelling is the fashion of course, mixed with my other obsession, photography,” said Coleman. “This is where my favourite worlds meet.”

“My least favourite aspect is when I don’t like the images from a shoot,” said Coleman.

Evis Heath, Personal Trainer of Models

Evis Heath, master trainer and a fitness connoisseur, says that he became motivated to personal train models due to his own experience within the industry.

“I currently compete as an international fitness model myself, so my understanding of what it takes — commitment, dedication, and belief — to maintain a fitness and modelling physique all year round is a part of me,” he said. “I also enjoy the connection you get with a client, knowing that to achieve a goal there has to a journey, and you’re going to share the experience.”

Heath says that in order to maintain a modelling physique, models have to be vigilant.

“I believe maintaining that ‘athletic, lean model physique’ requires a balance of an optimal cardiovascular, core and resistance-training program,” said Heath. “A combination of anaerobic and aerobic cardio’ combined with an interval, back-to-back style of training works,” he said. “If it is used with consistent frequency through the week and balanced with palates and other meditation techniques.”

Heath says that his training techniques simply motivate models to keep fit.

“It’s the results and the satisfaction of your personal achievements and having goals met, that motives,” said Heath. “It gives models routine in their lifestyle, creating a balance of day-to-day activities,” he said.

The greatest issues models encounter, says Heath, are stress and time-management, plus they need a ‘quick-fix’ weight management program. In order to rectify these problems Heath suggests that models use meditation or yoga.

“Yoga and meditation classes bring you back down to earth,” said Heath. “Along with simply balancing rest and recovery with your work commitments,” he said.

“I believe you should only be working the hours prescribed,” said Heath. “Unfortunately we seem to be a society who puts in a lot of over-time and then we tend to lose track of time for exercise and pleasure,” he said. “If you keep the exercise interesting and keep fit for your pleasure, then it ends up not being a chore and you become more accountable to put in the hours.”

“Not stressing is important,” said Heath. “We live in a ‘thought and intention’ universe, so having a strong mindest is important,” he said. “Having a strong will and commitment to your fitness journey will drive you to your fitness goals. This then helps you to maintain a motivational level, especially when you have the support of an organised plan.”

In order to keep himself fit, Heath seeks a balanced lifestyle that combines good food with fitness.

“I make fitness a lifestyle. Like my company name says, ‘All Year Round’,” said Heath. “I keep an organised balance of an active lifestyle — exercise program –and a well-balanced nutrition plan to maintain my health and fitness with the intake of at least three litres of water a day,” he said.

Heath says his lifestyle and living mantra is eat clean, stay lean and train like a machine. He believes good food helps you to live, whereas diets deprives the body.

“Eating ‘clean’ is vital,” said Heath. “Keep to an 80/20 rule of thumb, this being eat 80 percent clean — plenty of vegetables and a couple servings of fruit a day — and have a 20 percent splurge,” he said.

“We truly are what we eat,” said Heath. “Eating food as close to its natural state as possible — un-processed foods — is essential in providing your body with the essential fuel to function,” he said. “Your meal planning should become your lifestyle and not become some diet fad. Have you noticed the first three in lifestyle and diet?”

“With our current busy lifestyles, I truly believe that our nutrition is 70 to 80 percent priority,” said Heath. “I still see many busy people, who have achieved lean, athletic and model-like physiques,” he said. “Obviously it takes a change in priorities. So when health becomes a priority this is when we eat supportive foods and make the time to exercise.”

Tamika Wilson, Athlete and Model

Tamika Wilson, 20, is a model and athlete, who has been modelling for three years knows about making time to exercise.

“I have done various editorial, promotional and runway work,” said Wilson. “I got approached when I was 16-years-old at the shopping centre by an agent,” she said. “So tried it out. My first shoot was for Dolly Magazine and I absolutely loved it. I decided that it is what I wanted to do.”

Wilson says that listening and fitness are important when modelling.

“Being able to follow instructions well, balance and a medium level of general fitness are definitely major requirements,” said Wilson.

“I am a part-time track and field athlete, therefore any fitness I need for modelling I get from my training sessions for athletics,” said Wilson. “The workout varies depending on the time of the year,” she said. “It is our goal to be fit for the up and coming competitions.”

“Normally I will train Monday, Wednesday and Friday mornings,” said Wilson. “I focus on drills for co-ordination and endurance,” she said. “Tuesday and Thursday afternoons we focus on fitness or speed work, sometimes both. And Saturday mornings we focus on technique.”

Wilson says that eating well can sometimes be an issue when modelling.

“When I have shoot after shoot and they involve having to travel, the biggest health issue I encounter is eating,” said Wilson. “Most shoots will last all day, so you have to get up early enough to eat a light breakfast and get to the shoot on time,” she said. “Most shoots will give you a lunch break and provide food, but it is quite hard to maintain a healthy balanced diet when you are always on the run.”

“Plus, I am a vegetarian,” said Wilson. “I have to make sure that I maintain energy and iron levels for both modelling and sport,” she said. “I do this by eating spinach at least once a day and by taking supplements too.”

“If I get enough free time in between modelling and sports I like to catch up with friends, most of them will want to eat out at places that don’t always cater for my dietary requirements,” said Wilson.

Wilson says that she maintains good mental health by taking time out for herself when travelling to and from modelling work.

“I love to read, and because I am always travelling to Sydney for various castings or work, I like to take a book with me for the drive,” said Wilson.

Other challenges for Wilson include cold winter mornings and training.

“Another time where it will be a struggle is in winter when we have to get up in the early morning and go to beach sessions,” said Wilson. “Most of the time I just like to think about how far I’ve come in the last few years and how closer my goals are,” she said. “This gets me going.”

Modelling can be physically and mentally exhausting says Wilson.

“The poses and work require a lot a stamina and can go for as long as eight or nine hours,” said Wilson. “Sometimes you really need to block out absolutely everything and really focus hard on what you need to be doing,” she said. “This helps you to cope with stress. Modelling teaches me to be happy with who I am, as a person, and to really love and accept myself.”

Before and after a modelling shoot, Wilson follows a ritual.

“I like to limit the amount of junk food I eat before a shoot,” said Wilson. “Normally I won’t eat much junk food, just the odd packet of chips, lollies or an ice-cream with friends,” she said. “But, about a month to two weeks in the lead up to a shoot I will cut out all junk food.”

“After a shoot I like to take a bubble bath with some music playing,” said Wilson. “Then I snuggle up in bed with either a book or a favourite movie and a warm cup of tea,” she said.

Wilson says that water is the best kept health secret she knows of.

“Water is my number one,” said Wilson. “Not only does it do amazing things health wise, but it does wonders physically as well — healthy glowing skin, shinny hair and healthy nails.”

Modelling for Wilson is work that she loves, but she does not like the constant scrutiny of the public.

“The fact that I get to do something I really love as work is the best, it just entails so many different things,” Wilson said. “I get to travel to different places, work with amazing people and have the best time,” she said. “But, I don’t like the continuous judgement, a lot of people — the public — will see you in the magazine, in an ad, on the TV or on a poster in the shops and just find so many things to pick on.”

Grant Lofthouse, Personal Trainer of Models

Grant Lofthouse, personal trainer and founder of Cardio Haters, a fitness training facility, says that training a model is all about strength and results.

“I’m very heavily influenced by Russian Kettlebell Challenge (RKC), a system developed by Pavel Tsatsouline, which incorporates kettlebells and body weight training to produce phenomenal strength and conditioning results,” said Lofthouse.

“In a nutshell, mobility and flexibility comes first,” said Lofthouse. “If you cannot get into a certain position correctly then you cannot add load to that exercise until it’s performed properly without load,” he said.

“Once flexibility has been taken care of we get into the training,” said Lofthouse. “Priority, no matter what the goal, is to get stronger,” he said. “No light weight dumbbells and high repetition fluff. Low reps and heavy weight.”

“As Pavel says, “anything above 5 reps is bodybuilding,”said Lofthouse.

“We do something physical every day, but don’t always go “balls to the wall” each and every session,” said Lofthouse. “We understand that we can only realistically train hard once a week, so that we don’t get sick, burnt out or injured,” he said. “The remaining sessions for the week are at a light to medium intensity.”

“We use finishers, walking, skipping, swimming, sport and playing as our cardio sessions,” said Lofthouse. “And, most importantly we don’t work out. We train,” he said.

Lofthouse says that motivation for training comes from the nature of the training sessions.

“Since we don’t train hard every single session, it’s easy to deal with psychologically,” said Lofthouse. “Everyone thinks they need to train at a high intensity every single session until they actually do it,” he said.

“Also, due to the training being minimalistic it’s easy to see where you’re improving,” said Lofthouse. “If you keep changing the training program every two weeks you cannot see what you’re doing right or wrong,” he said. “You will only lose motivation as you’re not seeing results.”

Models, and other clients, says Lofthouse, sometimes struggle with the reasoning behind why they are doing specific kinds of training.

“There is always a struggle with getting clients to understand that I’m giving them what they need, not what they want,” said Lofthouse. “They want to do the latest cutting edge workout,” he said. “For some this means wanting to use bosu balls whilst standing on one leg with a kettlebell in one hand and a barbell, while they spell their name backwards.”

“Some also want to feel like death by the end of the session,” said Lofthouse. “They want that feeling of “about to pass out” and being really sore the next day,” he said. “To them this is perceived as a good workout. However, I’m not a fan. To me this is just entertainment.”

“I often get asked questions such as, “Deadlifts again? But why? Push ups again? But why?” My answer is always, because they work,” said Lofthouse.  “I have to continually remind them that I’m giving them what they need,” he said. “If you want entertainment go watch TV.”

To overcome any training obstacles, Lofthouse says he uses honesty.

“Honestly works,” said Lofthouse. “If a client cannot understand this, then I won’t continue to train them,” he said. “This might sound harsh, but I only work with people that want to do the work.”

“I look at it this way,” said Lofthouse. “You don’t go to a dentist and tell him how to fix your teeth,” he said.

Time management is the key to maintaining good health and fitness, says Lofthouse.

“Balance is difficult. Everyone is different,” said Lofthouse. “However, I believe if you can improve your time management then a work, exercise and pleasure balance could be achieved every single day,” he said.

“There is 168 hours in a week and all you need to do is dedicated three to five of these hours to your training,” said Lofthouse. “It’s not that hard when you break it down and prioritise things,” he said. “A few years back I use to be a typical gym junkie, spending two hours a day at the gym. I didn’t have a life and I lost a lot of friends because of it. So I don’t recommend that either.”

Lofthouse stays fit himself by following his own trainer’s programs.

“I don’t write my own programs anymore,” said Lofthouse. “I have someone else do it,” he said. “This allows me to switch off and just do what I’m told. When I write my own programs I second guess everything and waste time.”

“I currently train six times a week for about an hour,” said Lofthouse. “I don’t usually train this often, normally four to five hours a week is about right for me,” he said. But, at the moment, I’m currently training for my RKC certification in November so I have to be super conditioned and strong.”

“As for nutrition, I to like to keep things simple,” said Lofthouse. “I eat when I’m hungry,” he said. “I eat some sort of protein, fat and high or low energy carb every single meal.”

“High energy carbohydrates –rice, bread or pasta — are consumed after training,” said Lofthouse. “Low energy carbohydrates — fruit and vegetables — are consumed at all other meals,” he said. “Sunday is cheat day.”

“When it comes to food, focus on the big stuff,” said Lofthouse. “Don’t worry about whether the milk in your coffee is low fat or full cream, or if there is a little bit of skin on your chicken,” he said. “Worry about those donuts you have at 3 pm. Worry about the pizza you have for lunch every second day. Worry about the bacon and egg muffins you have for breakfast every day.”

” Variety is also important,” said Lofthouse. “The best diet will be the one you can stick to the longest,” he said. “Too many diets cut variety, therefore things start to get stale and before you know it you’re off the wagon.”

Lofthouse recommends that if you are looking to improve your health and fitness, then you should try his special training method.

“Over the next 30-days don’t train to failure,” said Lofthouse. “Instead, keep two repetitions in the bank on every set,” he said. “Then in 30-days time if your joints don’t feel better, you don’t experience more energy and you’re not stronger, then I’ll shave my eyebrows.”

Andi Lew, Model and TV Presenter

Andi Lew, 39, author, TV presenter and model, began her career with Warner Bros Movie World when she was a 17-year-old.

“I’ve done actress type modelling for brochures for companies like Austral Bricks or Australia Post, insurance companies, display homes, McCormacks and even Cardio Tech gym equipment,” said Lew. “I am a trained dancer so I also did catwalk modelling that involved choreography,” she said. “It was great fun.”

Lew says modelling was not something that she set out to do.

“I was a dancer my whole life and was teaching ever since I was 14,” said Lew. “I wanted to make a living from dance, but it was tough so I put on my own shows where I grew up,” she said.

“During the school holidays, I sold a concept to the Gold Coast City Council and put on my own show in their mall,” said Lew. “It was a huge hit. But, one day the MC didn’t show up and it was my show, so I had to save it,” she said. “Somebody shoved the microphone in my hand and I had to take over. I got the MC or presenting ‘bug’ even since that day.”

“Modelling was an extension of acting or dance,” said Lew. “You have to be multi-skilled in the entertainment profession.”

“Being a presenter requires you to engage and connect with an audience so you have to be comfortable with you,” said Lew. “When delivering a piece to camera,” she said. “It’s important to imagine you’re talking to one person in their lounge room, not the whole country.”

While Lew says that she does not need to have a specific level of fitness for her line of work, she does maintain her fitness so that she is healthy and has a positive mindset.

“You are expected to look your best and be your best,” said Lew. “I have started a grappling and wrestling martial arts sport and personal defence class called Brazilian Jiu-Jitsu (BJJ),” she said. “It’s really addictive. I’m hooked.”

“Most fights end-up on the ground,” said Lew. “And, this is where you can excel with BJJ,” she said. “It’s awesome for cardio and overall toning.”

“I’m training at BJJ about 4-5 days a week now,” said Lew. “Sessions are an hour and a half to two and a half hours long,” she said. “I don’t do this for my work, but just because I am a better person when I exercise or do what I love.”

“The good thing about BJJ is that you don’t realise you’re exercising as you learn, because you’re so focused on technique or defending and submitting,” said Lew. “The fitness is a bi-product,” she said.

In addition to her martial arts, Lew also follows a specific nutrition plan.

“I eat foods that are in my new book called, ‘Eat Fat, Be Thin,” said Lew. “Eating well takes preparation and effort, but the investment pays off for me,” she said. “I feel more energetic than most people half my age.”

“It’s better not to crash diet and just maintain a healthy approach,” said Lew. “The day before I have a gig, I only eat fresh wholesome foods, I drink plenty of water and I avoid alcohol to stay focused,” she said.

Lew, who is the mother of a two and a half year old, says she enjoys just being a mum at times.

“The buzz after a gig is grand,” said Lew. “I just go back to being a mum to my gorgeous two and a half year old boy, Beaudy,” she said. “Always do what you love and love what you do.”

“I love making people laugh, educating them or sharing stories,” said Lew. “I have always been this way ever since I was a really little girl,” she said. “But, it’s a fickle industry, so you have to have another job on the side to bring in the income sometimes,” she said.


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Julie Goodwin, Australian MasterChef winner for 2009, has decided it is time to shape up and she has elected to train with Central Coast Mariners defender, Pedj Bojic.

Pedj Bojic, a health and fitness professional and Julie Goodwin’s personal trainer of some three months, says that Julie contacted him in hope of improving her overall fitness.

“Julie e-mailed me and she’s now doing group training and two-on-one training with her Husband,” said Bojic.

“The fitness plan we’ve designed for Julie is structured around her lifestyle. It’s about ensuring she’s active and healthy,” he said. “The sessions we do together range between boxing to kettle bell training, to ropes, and power-bags. We are always rotating what we do to ensure the sessions are kept fresh and interesting.”

“Julie’s goal is to strengthen her core and simply to enjoy exercising,” said Bojic. “It’s also about keeping her mind fit. With her professional life it’s valuable to have that fitness.  Her exercise consists of stretching and low intensity cardio as well as core strengthening so she can be active and enjoy life.”

Bojic, a defender for the Central Coast Mariners, an A-league Australian football team, says that he trains hard to maintain his own fitness and balance his lifestyle.

“I do about 20 hours a week ranging between early morning and night-time. For the Central Coast Mariners, we train during the mid-morning to early afternoon, so my work as a personal trainer is balanced around our sessions,” said Bojic. “When we travel around Australia for away matches I sometimes have to cut my hours back.”

“It is a balance between the right exercise throughout the week and maintaining a really healthy, nutritious diet,” he said. “For me, health and fitness is 60 percent nutritious, 40 percent exercise. I recommend people look to consume the most natural diet possible, and that, for me, is the Paleo Diet.”

To maintain a good level of fitness and to keep healthy, Pedj Bojic recommends that you don’t over train, and that you follow the 90/10 rule.

“People should never over train. Make sure you listen to your body, because the body is always right,” said Bojic. “And, go off the 90/10 rule. This means that from a food perspective, you should eat 90 percent good food and ten percent bad.”


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After 12 years of being morbidly obese, suffering from asthma and other weight related illness, and having a near death experience, American born Gabi Rose decided her size 26 figure needed to go.

“My body and mind were deteriorating, my family life was suffering, and my marriage was failing,” said Rose. “I was a poor role model for my children and I found each of them emulating my unwise and unhealthy lifestyle choices.”

“I was caught up in an endless and vicious cycle of continual weight gain, hysterical depression, and unending physical pain. At times, I found it difficult to get out of bed in the morning and to face the day.”

Rose says that her poor lifestyle choices led to hospitalisation.

“Eventually, I would need four obesity related emergency abdominal surgeries,” said Rose. “My health was in extreme distress, my pregnancies were medically complicated and I suffered daily from severe migraine pain and unforgiving asthma attacks.”

“Matters continued to worsen for me as my face erupted with terrible Rosacea outbreaks.”

Wanting to change her lifestyle, Gabi Rose, who is the daughter of two medical practitioners and who has a Masters degree in Science, developed a unique thermodynamic weight loss program that increases energy and metabolism, whilst assisting in rapid weight loss and the building of lean muscle mass.

In time Rose’s figure changed from a size 26 to a lean and active size two, and her health and fitness became a part of her every day routine.

“Right now it is a lifestyle that comes naturally to me,” said Rose. “When I deviate from good nutritious food my body is quick to react, and often it is adverse. I never lose focus and I always strive for more strength,” she said. “And, I challenge myself to a different workout routine.

“This style of life has become such an integral part of mine and my family’s existence.”

To make changes to your lifestyle, Gabi Rose recommends regular exercise and monitoring what you consume.

“Schedule your work outs as if they were a meeting in your day. 45 minutes to an hour is all you need,” said Rose. “Once you feel better, you will improve all other aspects of your life. Work is something most of us have to do, but when you feel good you will become more efficient and productive in every aspect of your life.”

“Learn what you are eating. Read nutritional labels. Stop drinking soda,” she said.

“Exercise 60 minutes a day. Anything more than that is counterproductive.  Vary your workout to keep your muscles guessing and your mind engaged.”

Today, Gabi Rose works with others to improve their weight loss, and she says she does this because she enjoys seeing other people achieve the same results as she has.

“I enjoy changing people’s lives and I am so inspired by the thousands of stories I have heard,” said Rose. “I have watched young and old regain their confidence, self-esteem, and control. And, I have helped many get off of medications, obtain new careers, and finally feel fulfilled in their life-long dreams.”

“It is great helping others and I hope I am making a difference in this world,” she said. “It is inspiring to motivate using my insight and to see this make positive changes.”

Gabi Rose says that nutrition is vital to weight loss and building muscle.

“There are three main nutrients that the body needs to function properly. They are carbohydrates, proteins, and fats,” said Rose. “Carbohydrates are often misunderstood and are believed to cause rapid fat storage, but they are your body’s main source of energy. Excessive carbohydrate intake can lead to weight gain. Whereas protein can help increase your metabolism by 20 percent each time you consume food containing it. Remember to stick to the lean proteins, such as egg whites, turkey, chicken and fish,” she said. “And, fats have two primary functions. They are responsible for joint lubrication and, additionally, hormones are manufactured from fats. A lack of proper amounts of dietary fat will lead to a drop in hormonal production and numerous chemical reactions will be interrupted. Your body will then begin to accumulate additional fat to resume its normal hormonal functioning.”

Rose’s essential rules are simple and easy to follow and have enabled her to manage and control her weight as she developed a leaner figure.

‘We should always remember that what you eat is 90 percent of the way you look and feel,” said Rose. “Remember to eat in moderation every three to four hours per day, and to have a healthy, low fat diet as this leads to fat loss. Also, resistance training will help you to tone and shape your body, and cardio will develop healthier heart and lungs.”


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Balancing your lifestyle  when you are a busy television presenter can be tough, but Zoe Balbi, presenter of ‘Eclipse Music TV’ on Channel 9 and GO, has found a solution that really works.

“Yes, it’s tough to balance auditions and shoots, as well as my leisure time, but I work out a minimum of four days a week, limit my alcohol consumption, and stick to a caffeine and dairy free diet with minimum gluten and sugar intake,” said Balbi.

“I believe in feeling in alignment so if that means taking a couple of days off from the gym, then so be it,” she said. “If your working a lot you can always make up gym time on the weekend. The same goes when having a ‘sugar day’ you can always eliminate it from your diet the next week.”

“I believe in balance and NO DEPRAVATION,” said Balbi. “And, I believe in looking after yourself so that you have energy and the ‘right’ balance.”

Zoe enjoys the rewards that come from maintaining a healthy lifestyle.

“Restricting my diet makes me feel in control of my eating and minimises the amount of toxic foods that I eat,” said Balbi. “I love seeing a change in my body physically and visually from working out. There is no better high than the endorphin hit you get after a workout.”

Zoe Balbi says that by being consistent and only having the odd indulgence will allow you to see good results when working out and trying to maintain your own fitness.

“Try and get to the gym most days and limit alcohol. The less you drink and the less bad food that you indulge in will reduce the likelihood of a hangover the next day, so that you can workout,” said Balbi. “Minimal sugar and alcohol. No caffeine. Eat lots of colour in terms of vegies, and eat often.”

“A swimsuit model once told me that if you do incline 15 on the treadmill at level five point five and on speed five, five days a week, and include 300 sit-ups, you will have a banging body in four weeks,” she said.


Nicole Madigan-Everest | © Nicole Madigan-Everest

As a busy mum, journalist, and PR consultant, Nicole Madigan-Everest has learned to balance her lifestyle so that she can stay fit, healthy, and active.

Madigan-Everest, who was a News Limited journalist for some 10 years and a Channel Nine on-air reporter and presenter, has discovered that finding time for herself is one of her biggest challenges since becoming a mother.

“It isn’t always easy, but I do my best to completely focus on one thing individually,” said Madigan-Everest. “When I’m with my boys I’m totally focused on them, likewise when I’m writing, although there are times when this isn’t possible. The most difficult aspect is finding time just for me, but I do try and dedicate some time each day,” she said. “Even if it’s just 10 minutes to flick through a magazine or to have a decent shower after the kids go to bed.”

The perfect lifestyle for Madigan-Everest would consist of having enough time for work, exercise, and pleasure.

“In an ideal world we’d have ample time for all three, but unfortunately that’s not often the case,” said Madigan-Everest. “Work dominates for most people. However, it’s important to dedicate some time specifically for exercise and pleasure.”

With young children aged 1 and 2 years and working from home as a freelance journalist, Madigan-Everest confesses that it would be easy to adopt poor health and fitness habits.

“It’s easy to slip into bad habits,” said Madigan-Everest. “I have limited time for exercise, though I try to do what I can whilst spending time with the kids. For example, taking them for a brisk walk or doing crunches and squats while they laugh and count along with me,” she said. “The earlier this takes place, the better the work-out tends to be. I also try to stock up on fruit so that we have a steady supply of healthy snacks, as we all like to graze.”

Madigan-Everest suggests using incidental exercise or your environment as an exercise medium, if you find it hard to find time to go to the gym.

“Dedicate some time to you every day, even if it’s just 10 minutes,” said Madigan-Everest. “And, if you don’t have a lot of time for exercise, try to make it incidental. Exercise doesn’t have to be a gym class. It can be anything from housework to dancing to a Wiggles DVD with your children.”


Pat Panetta | © Pat Panetta


Pat Panetta, 3AW reporter and sales promotion manager and ‘The Circle’ presenter, shed 10 kilograms by eating alkaline foods and doing incidental exercise.

3AW, a Melbourne based radio station, is a news talk broadcast with presenters such as Derryn Hinch and Dennis Walters. Panetta’s role at the station is a mixture of reporting and increasing sales revenue for the station.

Channel Ten’s ‘The Circle’ is a lifestyle centric program that addresses everyday issues that Australian’s encounter. Panetta often presents various pieces for the program and is shooting commercials and other promotional materials.

In addition to his work commitments, Panetta is also a father to three vibrant and energetic children, who keep him active in the evenings and on weekends.

“I love my job and sometimes I have long work hours with 3AW. Combine this with my Channel Ten commitments and things can get pretty hectic,” said Panetta. “So to ensure I stay balanced I try to give my kids my full attention when we’re together on weekends and after work.

“As far as exercise goes, my days of slogging out in the gym or pounding the pavement, running, are gone. I consciously work at ‘incidental exercise,’ such as walking, using the stairs, and running around with the kids. It gets me where I want to go and it is fun.”

Panetta’s busy lifestyle has meant that he has developed a routine that works for him and his body.

“I try to eat a healthy diet 90 percent of the time,” said Panetta. “For me, that’s no wheat, no gluten, no refined sugars, caffeine or alcohol. I always prepare my breakfast and lunch the night before.”

“This diet has seen me lose 10 kilos, but more importantly it has cleared my head and given me loads of energy,” said Panetta.

“I’m constantly on the go during the day with meetings or out on the road, so I have my snacks and meals ready to go.”

“Preparing your lunch and snacks the night before takes a bit of discipline. However, once you get going it’s great,” said Panetta. “The feeling of wellbeing is one thing, but there’s also the huge financial savings to be made by packing the lunchbox.”

If flying interstate to record commercials for Channel Ten, Panetta makes sure he adheres to his diet.

“I scan menus for eggs, salmon, spinach, healthy salads, and herbal and green teas and vegetable juices,” said Panetta. “These keep me going and super charge my energy.”

Panetta says that his alkaline diet has allowed his body to find its natural weight.

“I’ve shed those excess kilos and feel better than ever,” said Panetta. “I don’t need to sweat it out pumping weights. By eating a healthy diet and incorporating plenty of incidental exercise I maintain great health.

Preparation is the key says Panetta.

“Prepare. If you’re going to a party, eat before you go. Don’t get hungry and then start attacking the appetisers,” said Panetta. “Take your lunch to work, rather than grabbing a snaggy roll. And, have healthy snacks ready to go. It really does make maintaining weight easy.”

“Keep away from the scales too. Follow a healthy menu because you feel better not because you want to lose weight.”

Panetta believes that fitness should be a long-term goal.

“Don’t kill yourself training. Rome wasn’t built in a day,” said Panetta. “Long-term focus wins every time in life and in fitness. Take your time and be cool. Correct your path if you fall off the wagon. Don’t be hard on yourself and you’ll see and feel the results.”

“I take a brisk 20-minute walk to and from the train station every day. This, along with my day-to-day activities, is all the exercise I need.”

Panetta also recommends eating plenty of ‘good foods’.

“Bulk up meals with loads of veg. Go for chicken and fish, and cut processed food out of your life,” said Panetta. “And, if you eat something that’s not good for your body, don’t stress, just do the right thing next time and correct your path when you can.”


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Karen Miles, Mrs Australia World 2011, is a busy mum and TV presenter that has developed ‘work life happiness’ in order to manage her commitments.

The Mrs Australia World title is one of four that can be gained in the Mrs and Ms Australia quest event. The other three titles are Mrs Universe, Mrs International, and Mrs Earth.

As the winner of the World title, Karen Miles has learned to make adjustments to her lifestyle so that she can find a happy medium.

“I love the term ‘work life happiness’, where I strive for a level of enjoyment and happiness, rather than an unqualified notion of balance in both my work and personal life,” said Miles. “I’m someone who feels alive when I am busy.”

“I diarise my gym time to ensure it happens at least three times a week, otherwise other appointments will take over,” said Miles. “I also don’t ask myself if I feel like exercising when it is time to go, I just get dressed and go. My feelings very rarely want to work out.”

“Exercise is so important for keeping the stress levels balanced.”

Mrs Australia World says that she owes her figure to the Curves gym.

“I go to the Curves gym three times a week, maybe four, if I can fit in an extra visit,” said Miles. “It has taken me a while to enjoy exercise, but now I love it, or rather, I love how good I feel after and how much more confident I feel in my clothes.”

“They offer a 30-minute cardio workout designed for women, and they also have Zumba classes, which I love. It’s hard not to enjoy yourself when you’re trying to dance the Salsa.”

Good food is also a vital component to Mrs Australia World’s overall fitness.

“I eat really well to support the effort I put into exercise. I’ve eliminated processed foods, most sugar, gluten, and high carbs from my diet,” said Miles. “Now, I feel less bloated and sluggish. I focus on protein, vegies, a little fruit, and natural yogurt.”

“It has taken me a long time to realise that food is fuel, not entertainment,” said Miles. “I need to feed my body with healthy food, not starve and deprive it. Mind, I also think that the occasional treat is vital to your sanity.”

Mrs Australia World believes that the best way to have the life and body that you want is to take action. Karen Miles also feels that the best way to take this action is to avoid asking yourself if you want to go to the gym. Instead, she says, just go.


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Blake Worall-Thompson, celebrity trainer and fitness guru for the television program ‘Eat Yourself Sexy’, works out six days a week and eats and sleeps his way to a sexier body.

Lifestyle You, a Foxtel and Austar program, recently launched ‘Eat Yourself Sexy’, a segment that follows the health and fitness transformation of eight women over eight weeks.

Worall-Thompson, owner of the Ministry of Wellbeing, a personal training outlet, assists the women on the program to develop healthy fitness behaviours by introducing them to exercise programs that complement their newly found eating habits.

With work pressures and other commitments, Worall-Thompson says that is important to maintain a balanced lifestyle.

“I’m always looking after my body and making sure I’m balanced by getting enough sleep, not letting stress affect my body, exercising six days a week, and always being prepared with the best quality food,” said Worall-Thompson. “And, I always have a ‘date’ night with my girlfriend.”

The perfect workout for Worall-Thompson does not need to be high-intensity, but he does like to mix-it-up and change his program regularly.

“I believe working out six days a week is a great start. Not all sessions need to be high-intensity, but creating those habits is the most important thing,” said Worall-Thompson. “I change my work out regime every three to four weeks to make sure I don’t get bored and that my body doesn’t become too accustomed to what’s going on.”

Worall-Thompson believes that the basis of healthiness comes from a combination of good food, exercise, and plenty of sleep.

“To get the ultimate results you need to address all areas of your health,” said Worall-Thompson. “Look at your stress, sleep, hormonal balance, fitness, food, and mindset. Eat clean food, nothing that is processed, and get plenty of rest. It’s that easy.”


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Natalie Bassingthwaighte, X Factor host, is shaping-up for marriage to Rogue Trader’s drummer Cameron McGlinchey in December

Blake Worrall-Thompson, owner of the Ministry of Wellbeing has trained Natalie for six weeks.

Nat’s fitness plan is balanced between running and high intensity weight circuits said Worrall-Thompson.

“Running is alright for Nat because she has a smaller frame and a high intensity weights circuit will get her the leanest the quickest,” he said.

Nat’s goal is to reduce her body fat before her wedding. To achieve this, Worrall-Thompson has recommended that Nat eat clean, unprocessed food and check sugar content before eating.

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