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For the feet

This exercise helps release tension from the bottom of your feet and is excellent if you spend a great deal of time in high-heeled shoes.
for the feet

This exercise helps release tension from the bottom of your feet and is excellent if you spend a great deal of time in high-heeled shoes.

Walking over a stick

  • Align your bones in the standing position.

  • Step the balls of your feet onto a stick or thin broom handle and rest for a short time. Try to relax your weight into the stick.

  • Gently transfer the weight from one foot to the other.

  • Continue to walk your feet across the stick in about 1cm increments, resting at each point and gently transferring the weight from one foot to the other until you have walked all the way over the stick.

  • Take your time. The whole process can take more than 60 seconds but no longer than five minutes.

copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; rrp: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au, for details.

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Spring fresh skin

cleansing

Question

After the winter months, my skin always looks so dull and dry. How can I freshen it up for spring?

L. Davis, Croydon, NSW.

Answer

We spoke to dermatologist Karen Grossman, who suggests starting with a comprehensive skincare regimen. “Make sure you use a mild cleanser, followed with topical anti-oxidants and sunscreen every morning. Anti-oxidants help to prevent the damage caused to the skin’s DNA by UV light, sun, ozone, stress, dehydration and cigarette smoking. Make sure to apply an SPF with a minimum number of 30, containing zinc and titanium to protect against UVA.

“Then start to brighten your skin with some bleaching products. One of my favourite natural bleaches is Skinceuticals Phytogel Plus. If you need something stronger, ask your dermatologist for a hydroquinone containing cream.”

Karen then recommends boosting your routine with a good exfoliating program. Once a week, try a home microdermabrasion treatment, or a home chemical peel.

The AWW Beauty Team

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Choosing the right eyeshadow

eyeshadow

Question:

Do I have wear eyeshadow that matches my eye colour?

S. Lucas, Newmarket, Qld.

Answer:

Thank goodness the days when accessorising meant matching your bag to your shoes are long gone and the same applies to make-up.

Forget co-ordinating lip and nail shades!

Kent Vaughan, international make-up artist for Estée Lauder, says, “I like to choose colours that compliment rather than match a person’s eye colour. You can lose your blue eyes if there is blue shadow all over the lid, while opposite colours can really bring out the eye colour. For blue eyes, try gold shadow. For brown eyes, plums and pinks are a great contrast. I find women with green eyes can experiment with the broadest spectrum of colours – blues, golds or plums, in varying intensities, can be worn individually or blended together for maximum effect.”

The AWW Beauty Team

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Taming curly hair

curly hair

Question:

I’m sick of fighting my natural curls. How can I keep them looking good all day?

B. Watson, Camberwell, Vic.

Answer:

Stylist Shane Henning offers the following curl-taming advice. “Only shampoo two or three times a week — hair needs some natural oils to help form the curls. Rinse with cool water, to close the cuticle on the hair shaft, then gently towel dry hair to remove excess moisture and work with your fingers — avoid combing as this separates the curl and can make it frizzy.

“Curly hair needs product to smooth and set the curl. Shine or smoothing serums combined with a control creme or mousse work well. Once you have applied the product, don’t touch it, let it dry completely by itself. If you must dry it, use a diffuser attachment on your dryer, on a low heat.

“If your hair is still fluffy, use some more smoothing serum, or a little wax, for stronger control, and just wipe over your hair gently. Don’t brush curly hair — this will just make it expand and go fuzzy.”

The AWW Beauty Team

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Handy home hints to keep you active

chopping

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program:

Cooking capers

  • Turn on some music that you can dance to, or move along with, while cooking.

  • When getting the ingredients out of the cupboards feel how heavy they are by lifting them up and down a few times.

  • When getting ingredients or utensils out of lower drawers do a few extra squats.

  • While standing and waiting for the food to be mixed or microwaved, try and contract your stomach muscles. This may require you to tilt your pelvis up. Try putting your hands on your lower abdominal muscles and see if you can feel them working.

  • Try cutting up vegetables by hand instead of using a food processor or pre-cut varieties. This can be a great reliever of stress and frustration.

  • Try and mix ingredients by hand instead of using a mixer (this will take longer but you will see great results in arm strength and hand grip strength).

  • Try opening a jar lid and then tightening it back up again. Repeat this several times.

  • Instead of setting the table all at once. Walk around the table placing the forks, then around again placing the spoons and so forth.

TV times

  • Try walking on the spot while watching TV. Remember it all adds up to help increase your energy expenditure.

  • Tune in, not out: Research has shown that while watching some TV programs, the energy used is actually only equal to that used while asleep. Therefore, try and keep your mind and body active while watching TV.

  • Instead of sitting there watching the same old boring ads why not get up and move around during the ad break. Try some stomach contractions or pelvic floor exercises.

  • Don’t just find a comfortable position and stay in it, wiggle your legs, circle your feet or move your arms or hands and become a wiggly watcher. Remember every little bit helps!!!

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Home Page 5489

For the feet

for the feet

This exercise helps release tension from the bottom of your feet and is excellent if you spend a great deal of time in high-heeled shoes.

Walking over a stick

  • Align your bones in the standing position.

  • Step the balls of your feet onto a stick or thin broom handle and rest for a short time. Try to relax your weight into the stick.

  • Gently transfer the weight from one foot to the other.

  • Continue to walk your feet across the stick in about 1cm increments, resting at each point and gently transferring the weight from one foot to the other until you have walked all the way over the stick.

  • Take your time. The whole process can take more than 60 seconds but no longer than five minutes.

copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; rrp: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au, for details.

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The Last Anniversary

The Last Anniversary

Exclusive extract from The Last Anniversary (Macmillan), written by Liane Moriarty.

Sophie had been going out with Thomas for nearly a year when she decided to break up with him. The decision was the result of weeks of agonised self-analysis. Yes, she loved him, but did she love him for the right reasons?

She knew, for example, that is was right to love a man for his kind heart, but wrong to love him for his bank account. It was fine to love him for his gorgeous blue eyes, but shallow to love him for his tanned muscles, whether they were as a result of his work as a shearer or an acrobat or from being in a wheelchair.

But was it right or wrong to love a man for his marzipan tart? Thomas could cook like an angel and Sophie is a woman who likes her food. Watching him chop garlic could make her weak with desire and eating a slice of his marzipan tart was equivalent to a multiple orgasm. His seafood risotto brought tears of joy to her eyes. But wasn’t that a gluttonous, superficial basis for love? Especially when you sometimes secretly, shamefully wished he could just drop off the marzipan tart rather than having to stop and tell you some long, worrying story about his car registration.

And was it wrong to love someone because he was the grandson of the Munro baby and you’d always been slightly obsessed with the Munro Baby Mystery? Wasn’t that like loving someone because he was a member of the Royal Family, when you were really meant to fall in love with him when he was disguised as a simple peasant and then be pleasantly surprised when he turned out to be a prince?

It seemed to Sophie that she didn’t love Thomas the way he deserved to be loved. He deserved to be with a woman who adored that fraught, scrunched-up expression he got whenever he had to do a difficult reverse park. He deserved a girl who thought it was cute the way he scrupulously read every line of the passenger safety card every time he flew and took his responsibilities so seriously that when he was seated in the exit row he spent 10 minutes asking a bemused flight steward questions about exactly what he’d need to do with the exit door in the unlikely event of an emergency.

More importantly, Thomas deserved to be loved the way he loved Sophie. Once, she’d found on his computer a document called ‘Sophie’, which she’d opened, of course, to find a list of reminders about how to be a good boyfriend. As if Sophie was a puzzle he could solve if he just followed the rules. It said things like: ‘If  S. suggests outdoor activity, don’t mention possibility of rain. Pessimistic.’ ‘Don’t say “Whatever you feel like” when S. asks about weekend plans. Irritating.’

Reading it made Sophie cry.

Thomas was good-looking, intelligent, very smart, and occasionally, when he relaxed, quite witty, but Sophie had begun to feel terrified that she might be unfaithful to him. Once they had been at dinner and a waiter had said to Sophie, “Cracked pepper with that?” and she’d met his eyes and felt such a jolt of sexual attraction she had to look away.

Not that she hadn’t enjoyed their sex life. It was just that sex with Thomas was so very pleasant and … clean. While he was giving her generous amounts of patient, gentlemanly foreplay she’d find herself thinking wistfully that she’d quite like to be thrown on the bed and ravished. Of course, if she’d ever told Thomas that he would have dutifully thrown her on the bed, carefully so as to not bump her head, no doubt with the same worried expression on his face as when he reverse parked.

Wasn’t there more to love than this friendly, slightly irritable affection? Wasn’t it morally wrong to stay in a relationship if you didn’t feel weak-kneed passion for your partner? Wasn’t there something noble about leaving a nice comfortable relationship in your thirties and heading off on a quest for The One?

This was a deluded train of thought that had led Sophie to recklessly break up with the nicest man she had ever dated.

Her timing for breaking up with him had been quite bad. Quite spectacularly bad, actually. She had deliberately picked a Friday because she thought it would give him the weekend to get the worst of his shock out of the way. He was a pathologist and she didn’t want to be responsible for him misdiagnosing somebody’s specimen. Unfortunately, by horrible coincidence, Thomas had had his own plans for that particular Friday.

It really wasn’t her fault. How was she to know they were booked on an a flight to Fiji that afternoon for a surprise holiday, which would begin with a marriage proposal on a white sandy beach bathed in moonlight while a string band wearing traditional Fijian dress serenaded them? How was she to know that at least a dozen friends and family members were excitedly involved in this careful, but not exactly covert, operation? There were the girlfriends who had secretly packed her bag with her sexiest lingerie; the various people who had been recruited to water her plants; her boss, who had agreed to give her time off work.

Naturally, all these people who had been sworn to secrecy had sworn at least another three people to secrecy too. It was annoying to discover that so many people knew about her forthcoming marriage proposal before she did, but that, of course, as Thomas so passionately pointed out, was no longer relevant.

“I need to talk about something,” she said bravely, on their way to what she thought was a new seafood restaurant in Brighton, although actually they were on their way to his sister Veronika’s place, who was on standby to drive them to the airport.

“Well I need to talk to you about something too!” said Thomas, rather gleefully she realised later. “But you go first,” he said generously.

So she went first and his eager face had crumbled and cracked like a six-year-old trying not to cry after he’d scraped his knee and Sophie had to look out the car window at the passing traffic and press a guilty fist against her stomach.

What would happen if he’d gone first?

She would have put it off a week of course and gone to Fiji. And when he proposed she would have said yes. How could she possibly have said no? It would have been farcical, with Thomas dolefully brushing white sand off his knee and signalling to the string band to stop playing by slicing a finger across his throat. Besides which, she loved nothing more than a romantic marriage proposal!

“I’m going to look like a stupid fool,” he had moaned with his head down, hugging the steering wheel, after he’d pulled over in a no-stopping zone (evidence of his distraught state of mind that he didn’t even check the sign) and revealed all his thwarted plans in a bitter, triumphant rush. He even pulled out the box with the ring heartbreakingly wrapped in bubble-wrap and hidden in a pair of black socks in the zippered compartment of his carry-on luggage.

“You’re not going to look like a fool. I’m going to look like a bitch,” she had said, while she guiltily patted his hand and looked warily at that (really rather gorgeous, unfortunately) ring that had come so close to being hers and wondered if it would be in very poor taste to ask if she could try it on, just to see how it would have looked.

“Everybody loves you Sophie,” Thomas had said bitterly, “No matter what you do.”

She’d been flattered to hear that everyone loved her and then horrified at her own narcissism while poor Thomas was having his heart broken.

Actually people had been upset with her, especially those involved in planning the secret proposal, as if she’d rejected them too. Thomas’s sister Veronika, who was the reason Sophie had met Thomas in the first place, didn’t speak to her for 11 months. (This was actually something of a relief, as Veronika could be hard work and Sophie found it difficult to show sufficient gratitude when Veronika magnanimously decided to forgive her.)

It seemed that Sophie was both greedy and wasteful. Greedy for wanting something more than a perfectly nice, intelligent, good-looking man when she was in her mid-thirties and lived in Sydney, gay capital of the world. Wasteful of a perfectly lovely, expensive, carefully planned marriage proposal.

Of course, she’d got her comeuppance.

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The process of writing

Many people have a lot of misconceptions about writers and the process of writing. One of them is that in order to write, you have to be in the mood and that successful writers feel wildly enthusiastic and inspired every time they sit down to write.

In fact, just the opposite is true for most writers.

As author Joyce Carole Oates said, “one must be pitiless about this matter of mood. In a sense, writing will create the mood. Generally I’ve found this to be true.

I have forced myself to begin writing when I’ve been utterly exhausted, when I’ve felt my soul as thin as a playing card, when nothing has seemed worth enduring for another five minutes… and somehow the activity of writing changes everything.”

After a busy day at the office or a frantic week, people often don’t feel like writing at home or when they come to class. But when they do, they’re so glad they did. You can see it in their faces. There’s no feeling like having written.

But it is a discipline, like anything worthwhile. And the more you write, the better, more inspired and grateful you become. So when you’re at home, don’t wait until you feel like writing. Just do it.

The act of writing from your imagination will bring your writing to life and nourish your spirit, making you feel connected to something greater than yourself.

Anne Lamott, author of a great book on writing, Bird By Bird, puts it beautifully.

“I encourage anyone, who feels at all compelled to write to do so. Writing has so much to give, so much to teach, so many surprises.

The thing you had to force yourself to do – the actual writing – turns out to be the best part. It’s like discovering that while you thought you needed the tea ceremony for the caffeine, what you really needed was the tea ceremony. The act of writing turns out to be its own reward.”

Roland Fishman created The Writers’ Studio in 1992. The Writers’ Studio runs live courses at their studio in Bronte, Sydney and online courses for all locations. Visit www.writerstudio.com.au for course information.

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Writing exercises – Part 1

If you want to write fiction, whether it be short stories, novels or filmscripts or plays, we recommend you start writing by following these three basic rules from Natalie Goldberg, Writing Down the Bones:

  1. Keep your pen moving

  2. Capture first thoughts

  3. Let yourself write junk

These deceptively simple rules are designed to help you access the power of your imagination and allow your true creativity to express itself. The one thing that blocks most writers from having access to the power of their imagination is the need to edit and write at the same time.

Writing is a four-part process: planning, writing, re-writing and editing. To write a successful story you need to master all four. However, they are four separate tasks. Mix them at your peril.

As Peter Elbow, author of Writing With Power, says, “The habit of compulsive, premature editing doesn’t just make writing hard. It makes writing dead. Your voice is damped out by all the interruptions, changes, and hesitations between the consciousness and the page.”

The idea is to turn off your internal censor and critic and just let the ideas and stories flow from your imagination. Be open to what comes out.

The Process

Write for ten minutes

Keeping your pen moving and letting your pen do the thinking will cause your conscious mind to make way for your imagination. This will kick in when you least expect it and you will surprise yourself with what comes out of the writing.

The exercises

Try to get into your character’s mind, body and spirit and write the exercises below from their point of view, using the words as a trigger. You can use different characters for different exercises or stick with the same one for all four. It is totally up to you.

Remember when you are writing there is no right or wrong. The only failure if you want to write is not writing.

Exercise 1

Use the phrase, “I remember,” as a trigger to write from your character’s perspective.

Exercise 2

Use the phrase, “I don’t remember,” as a trigger to write from your character’s perspective.

Exercise 3

Use the phrase, “I feel,” as a trigger to write from your character’s perspective.

Exercise 4

Use the phrase, “I don’t think,” as a trigger to write from your character’s perspective.

Roland Fishman created The Writers’ Studio in 1992. The Writers’ Studio runs live courses at their studio in Bronte, Sydney and online courses for all locations. Visit www.writerstudio.com.au for course information.

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Monica McInerney’s writing tips

Monica McInerney

Monica McInerney’s latest and fifth book Family Baggage (Penguin Books) was selected as the Great Read by The Australian Women’s Weekly and was a bestseller. To all aspiring writers, Monica highly recommends Stephen King’s On Writing.

Here are Monica’s four top writing tips:

1. Space

Set aside a writing area in your house that won’t have to be packed away – a corner of the bedroom, a desk in the spare room, somwhere that everyone (especially you) knows is your writing space.

2. Take it seriously

Set yourself a minimum word count to produce every day or every week. Keep a diary of your progress. This will keep you going and give you a sense of achievement when you look back.

3. Hold off on feedback

Don’t tell too many people too early what you are doing. When the time comes to show someone, choose a person you trust will give you honest and encouraging feedback.

4. Enjoy yourself

If the fun has gone out of it or you are struggling with a section of your story, write the same scene from a different character’s point of view or use the five senses approach – what can your characters see, hear, smell, touch, taste? Either approach will nearly always get you going again.

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