50 health secrets of the super fit

THEY grace magazine covers, compete at the Olympics and light up every room. So what’s the secret behind their success?

THEY seem almost superhuman; captains of fitness with hard bodies and sharp minds. They represent us at the Olympics, grace magazine covers and hold sway whenever they enter the room. It’s intimidating, isn’t it?

It shouldn’t be, because behind their success stories lie a few simple rules. Here are nine super-fit Aussies and the health secrets that keep them at the top of their game.

Derek Boyer, Australia’s strongest man and Guinness World Record-holder

1. Success comes doesn’t come down to just one thing — it’s everything. Don’t focus solely on your training; everything else you do around that is just as important.

2. Step outside of the box and do it your way. Most of my competitors follow training sessions that are popular, but they’ll be obsolete in a few years.

3. Don’t let your ego get in the way by posting everything on social media. The less your competition knows about you, the better.

4. Be laser-sharp about achieving your goal. I only do what’s required; everything else is an unnecessary distraction that takes me away from reaching it.

5. Be a good winner. There’s nothing worse than a guy winning then rubbing it in. It’s important to be gracious and thankful to your competitors who offered their best.

6. Be passionate about what you do. Anyone trying to find success must be able to find the passion.

Leanne Stojmenov. Picture: James Braund.

Leanne Stojmenov, principal artist, The Australian Ballet

7. I’ve built so much strength doing Pilates. It helps perfect my technique and gives me more freedom in my day-to-day life.

8. I eat a paleo-inspired diet, which has been fantastic for stamina, endurance and energy. I’m also clearer in my mind and feel so much better for it.

9. My cat cheers me up and takes me away from the day-to-day grind. That really helps me have a healthier outlook on a lot of things.

10. I use coconut oil for everything: moisturiser, cooking, mouthwash. I’ll also eat a teaspoon for a quick energy boost.

11. Having career and life goals keeps me mentally strong and inspired.

Tara Fitzgibbon.

Tara Fitzgibbon, yoga teacher

12. The number-one thing I swear by is my daily ujjayi pranayama (breathing) practise.

13. Drinking a beetroot, celery, carrot and apple juice in the morning is the best fuel for my body.

14. Each day I’m grateful for someone or something in my life, even if it’s just the hot shower I have access to. Feeling gratitude has been proven to increase health.

15. Spend time alone in nature — just sitting under a tree for a few minutes, for example. Nature and silence equals bliss. I try to be present: aware of smells, sounds, touch, taste and truly seeing what’s around me.

16. Do a guided meditation with your headphones on. This is the easiest and most effective way for me to relax and rest when I’m stressed or tired.

Nathan Jones.

Nathan Jones, head program coach for Les Mills

17. We all have areas of weakness; staying disciplined and training them keeps you well balanced.

18. If your goal is to get lean, you must address nutrition first. You can’t out-train a bad diet.

19. Really challenge yourself. Not every session, but you need to push yourself to succeed.

20. Set a benchmark: one push-up on your toes for every year of your age, for example.

21. Be well rounded. Do many different styles and variations of training.

22. Aim High. The body and mind are amazing — don’t sell yourself short.

23. Train with purpose. Know what you want to achieve at every session.

Katya Creme. Picture: Dom Kieler.

Katya Crema, Olympic ski cross racer

24. Be creative with your training sessions in the outdoors. Beach sprints, surfing, mountain bike riding, cross country, stand-up paddleboarding, rock climbing — it keeps things interesting.

25. Get on your bike. Commuting by bike is quickest way to get around town and works up an appetite at the same time.

26. Start the day with muesli, yoghurt and fruit. It’s my ultimate training brekkie.

27. Everything in moderation. Treat yourself to something sweet after a big session from time to time.

28. Surround yourself with like-minded people who love being active, fit and healthy.

Skye Cushway. Picture: Dallas Olsen.

Skye Cushway, cover model and fitness competitor

29. Stay away from foods that are processed — so basically anything that comes in a packet.

30. I make all my meals for the day the night before. Fail to prepare, prepare to fail.

31. Avoid the scales. I note how my clothes fit and take progress photos.

32. I train in the morning so it’s done and my brain doesn’t have time to question or back out.

33. One day per week I enjoy whatever treats I feel like.

Chad Mackay. Picture: Chris Kim

Chad Mackay, professional CrossFitter

34. Practise Bikram yoga every week.

35. Eat quality meat, vegetables, fruit and fats at every meal.

36. Drink 3-5 litres of water a day.

37. Lift heavy. Do squats, presses and dead lifts: 4-7 sets of 3-10 reps. Also, start Olympic lifting: clean and jerks, and snatches.

38. Get out of breath. Try this: run for 800 metres then do 40 burpees. Repeat three times.

Felicity Harley. Picture: Carine Thevenau.

Felicity Harley, editor of Women’s Health magazine

39. I regularly rotate my trainers between runs and workouts to help avoid injury. After about a year of wears, I treat myself to a new pair.

40. When I need an extra motivation boost, I crank up songs with an emotionally charged message. Tip: create a playlist that uses themes that speak to your intention. When training for the New York Marathon, my favourite song was Empire State Of Mind by Jay-Z and Alicia Keys.

41. Silence a cranky stomach by adding two tablespoons of peanut butter to your brekkie — it curbs hunger throughout the day (research says so too!).

42. Every hour you sit reduces your life expectancy by 22 minutes (double that of a ciggie) so stand up more, say, when the phone rings or opening mail. Move it people!

43. The rower: it’s the most overlooked piece of gym equipment, but is gold for a full-body workout. A good session on the rower is my secret to burning maximum kilojoules, and helping flatten my stomach and tone-up my thighs.

Dr Joanna McMillan.

Dr Joanna McMillan, dietitian and TV presenter

44. Add leafy greens like kale and spinach wherever you can: to eggs, in salads, tossed through pasta dishes and casseroles, pureed into soups or added to smoothies.

45. Do high-intensity small group training. I was a group exercise instructor for 15 years and still find the group atmosphere makes me work much harder than I do on my own.

46. Aim to get 7-8 hours’ sleep every night. When I’m tired I’m not adverse to a half-hour power nap during the day. The difference good sleep makes is unbelievable and underestimated.

47. Cook with herbs and spices. They add a whole host of unique phytochemicals with potentially powerful beneficial effects.

48. I never feel guilty about a food choice I’ve made. Instead, I think about how I could eat better at the next meal.

49. I focus on posture when sitting at my desk by switching on my core, and break up desk-time with little bursts of activity.

50. Eat three square meals a day and keep snacks simple. My favourites are a handful of nuts and dried fruit; a piece of fresh fruit; berries in natural thick yoghurt; a smoothie; or just a cuppa.

Cassie White is a health journalist, personal trainer and yoga teacher. Follow her on Twitter: @cassie_white