THE Notebook by Aimée Hamilton

Notebook

The NEW health and fitness bible - Every working mother needs one!

THE

£2

May 2014

Kettlebell Masterclass

Work out from the comfort of your own home!

Weight loss Weekend The 3-day meal plan to kick-start your diet.

Healthy Heart, Healthy Head Expert advice on looking after your all-round wellbeing.

Survey Results: What’s your guilty pleasure?

013843-58934589-0000

Contents

See what’s in the pages of your Notebook this month!

Page 4 & 5 Healthy Heart Healthy Head: We talk to Dr. O’Shea about looking after your all-round health.

Page 8 & 9 Coming up: What you can look forward to in next month’s edition of THE Notebook

Page 6 & 7 Weight loss Weekend: Expert tips to help you shift those extra pounds.

Page 10 Ready, Steady... Nuke! We put ready meals to the nutrition test.

Page 11 - 13 Kettlebell Masterclass: The £20 equipment that could change how you work out forever.

Page 16 Write in your Notebook: How to contact us with your stories and feedback. RT HEA Y H LT HEA

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Over 50% of you revealed you are ‘lightly’ to ‘moderately active’ - exercising up to four times per week. 17% adm being ‘act itted to ‘very act ive’ to exercisingive’ five hou for more eacrs or Keep it h week. up!

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Meal plan! Pg 9

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Day 1

Day 2

Breakfas t

it rt when • Small bow ere to sta know wh rne, has put l of porridge be hard to , Ryan Bou there, it can r and nutritionist say • Two boiled egg whites ine diets out help you tra to fad al ny tips son top Per • Cup of With so ma green tea ight loss. and some diet plan healthy we form is a great Lunch comes to a weekend pesky pounds! Salmon ein! together to those of lean prot ht, goodbye losing weig • Chinese to g up and Chic

Day 3

Breakfas t • Banana Walnut Smoothie : - 1 cup of whole milk - 1 scoop of protein powder - ¼ cup of waln

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it can As a working mum,the time be difficult to find diet on to kick-start your , this a Monday morningis high three day meal plan in protein to help way your on you this weekend.

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Survey results! Pg 14

Page 14 & 15 Your Results are in: The results from our reader survey.

and ions of fr veg a ui day. t

takers!

Over half of you blame boredom eating for your0% weight gain. ost 4 Alm large e Time to get say ions ar r the Monopoly port ame fo few out! to bl e extra thos es. inch

Page 3 Editor’s note: Our editor Aimée Hamilton, welcomes you to the first ever issue!

YOUR A+ RESULTS ARE IN...

May features

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In every issue

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Getting a chore and gym buddy can also be more of Instead a great a socia of way to or the park going for a coffl activity. make exer ee and cise seem toge by jogg like less ing whi ther for a good a catch up with of a le the kids natt your frien take a bike er while you walk, or ds, head to the ride. burn som beach e extra energy

Ready, stea dy...nuke

We all like a treat now and again and one microwave in we can a few minutes is even better. which dish will But, leave you with less of a guilt conscience whe y n it comes to the weekly weig Common curri h-in? es go under the spotlight!

All images ©Aimée

166 cals

Nutritional info per 400g pack:

Compare Curry! Pg 10

Calories fat: Sat. fat: Sugars: Salt: Sainsbury’s £3.65* Chicken Jalfr ezi with Good for: Low saturated fat Bad for: Price per pack

Per 100g: £0.60 161 cals

Hamilton

Marks & Spen Chicken Korm cer £3.50* a & Pilau Rice (400g)

Per 100g: £0.88

664 27.2g 10.4g 7.6g 2.4g

Good for: Portion contr ol Bad for: Saturated fat

Rice (500g) Nutritional info per 500g pack: Calories fat: Sat. fat: Sugars: Salt:

Per 100g: £0.73 156 cals WINNER!

708 26.8g 2.3g 8.8g 2.54g

Tesco £3.30* Chicken Tikka Masala & Pilau Rice (550g)

Nutritional info per 550g pack:

Challen yourselge f

Two is better th an one.. .

Whey Powder is a quick and easy source not of protein and it’s into just for men - Make the a shake after hitting repair gym to aid muscle and growth

g the facts

s reco mm

- a handful of almond - a can of tuna - beef jerky - cottage cheese - fruit - lentils

Stressin

NHS Ch oice

cooked rice - 1 whole egg - 1 cup finel y carrots, onio chopped ns and garl - ½ tbsp ic butter

jump pepper, garl pow as der squat and Corrie! ic sively as grill until explo done ]can

protein Include 2 or 3 highout the snacks through day, such as:

Calories fat: Sat. fat: Sugars: Salt:

890 37.1g 11.8g 14.9g 2.9g

Good for: Value for mone

Bad for: Calories per pack

NEXT MON

Pasta is on theTH IN Ready, steady... nuke! comes out on menu, we compare three top. Italian deligh ts to see

which *Prices correct

as of 1st May

2014

Editor’s Note W

elcome to the first ever edition of THE Notebook, the brand new health and fitness magazine for working mothers everywhere. We know that raising a family is a fulltime job in itself, combined with working it leaves very little time for anything else. THE Notebook aims to provide quick and achievable advice to help you look after number one. For a moment, let’s talk about the ‘G’ word. That dreaded three-letter word which strikes fear into the hearts of people packing a few extra pounds everywhere – we’re talking about the gym of course! If the thought of donning Lycra and stepping on the treadmill next to some 20-something, Kate Moss look-a-like makes you die a little inside, never to mind the hefty membership fees, then fear not. We have the answer. Why not work out in the comfort of your own home? All you need is one £20 piece of equipment and you can have a full-body workout in a fraction of the time you would spend in the gym. Turn to page 11 to find out more! As summer fast approaches and there becomes less and less clothing to hide behind, some of us may be looking to shed some pounds in time for trips to the beach. This month, we have diet advice from London-based nutritionist and personal trainer, Ryan Bourne, to help kick-start your weight loss. On page 4 & 5 we talk to the Doc about the simple changes which could help keep your ticker healthy and your brain in check. If that isn’t enough to get you excited, our survey results are in, keep reading to find out what the most common guilty pleasure is among our readers! For now I will leave you to indulge in our first issue, don’t forget to f_ollow us on Twitter @THENotebookMag and Tweet us using the hashtag #NotebookHealth or email your thoughts and stories to thenotebookmagazine@gmail.com and you could be featured in next month’s issue! Aimée

Hamilton xx

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HEALTHY HEART We could all do with getting a little more exercise and a little less chocolate, but what are the real risks of not taking measures to look after both our physical and mental health? THE Notebook talks to Dr. Matt O’Shea to find out.

s we reach that ‘midlife’ stage, we start to understand that our heart needs looking after just as much as our physical appearance. Dr. O’Shea explains: “Women enjoy a significant degree of protection against cardiovascular disease afforded them by their reproductive hormones. But after the menopause occurring on average in their early 50s, the frequency with which these illnesses arise increases markedly.” Although for many of us, the menopause may feel like something which is still a long way off, Dr. O’Shea says it’s well worth addressing lifestyle issues in advance. “Things to look out for to protect our hearts are the same as steps to take to protect ourselves. So look at lifestyle, avoid the risk factors and aim for the healthy choices.” “Research demonstrates a beneficial effect of cocoa on blood pressure, insulin resistance, and blood vessel function.” And it isn’t just a heart attack we need to watch out for. Dr. O’Shea says illnesses associated with heart disease and circulatory problems can range from high blood pressure to type two diabetes and even chronic kidney disease. “The potential for developing any of these can be reduced by largely similar lifestyle changes. Unfortunately, with multiple sources of info it can be difficult to figure out reliable lines of advice to follow. I would strongly advise to go Some websites to take note of for more advice on a healthy lifestyle: www.bhf.org.uk www.nhs.uk www.patient.co.uk

with the national sources such as Patient.co.uk/NHS Choices” Now, the big question, is chocolate really good for you? Dr. O’Shea says: “A study in postmenopausal women, the Iowa Women’s Health Study, found that foods rich in flavonoids were associated with a decreased risk of death from heart disease. Flavonoids are found in some teas, grapes, wine, red berries, and especially cocoa. Research demonstrates a beneficial effect of cocoa on blood pressure, insulin resistance, and blood vessel function. “However, the high calorie content of the end product of cocoa processing, chocolate, means that much of the potential health benefits are lost” So, with no quick chocolate fix, how do we go about putting lifestyle changes into practice? “First decide you’re going to make the change, do not be hard on yourself if it’s not the right time for you, keep the plan in mind and find a time to address the change,” says Dr. O’Shea. He adds: “It’s notoriously difficult to address even a single change in the long term, so to attempt two at a time may doom you to fail and knock your confidence.” Unfortunately, we all know that making even a small change can cause cash chaos. “Exercise doesn’t require expensive gym membership or even equipment. There are many ways to increase daily exercise like walking up stairs or getting off the bus a stop early,” says Dr. O’Shea. Please note: Always seek advice from your own GP before undertaking a major change in lifestyle. Dietary guidelines may differ for pregnant women and those trying to conceive.

JUST WHAT THE DOCTOR ORDERED!

Dr. O’shea has helped THE Notebook put together some key changes to help set you on your way to a healthier lifestyle. 1. Diet .............................................................................

Aim for five 80g (fist-size) portions of fruit or veg per day. Try to keep your total fat to 30% or less of your total energy (calorie) intake and try to make sure that only 10% or less of your daily calories come from saturated fats. Keep dietary cholesterol to less than 300 mg/day NICE (National Institute for Health and Care Excellence) recommends that as well as our 5-a-day, we get two portions of fish per week, including one portion of oily fish.

2. Exercise .............................................................................

We are all recommended to have at least five 30 minute sessions of moderate intensity cardiovascular exercise each week. If your aim is to lose weight you will need 45-60 minutes five times or more per week. Exercise doesn’t have to be in the form of specific sessions and can be incorporated into everyday life, such as brisk walking, using stairs and cycling. You can split exercise periods into shorter bouts of 10 minutes or more throughout the day.

3. Smoking .............................................................................

Do all you can to stop, seek help if can’t do it alone, from local pharmacy run services or your GP. Smoking increases your risk of developing and of dying from heart attacks. In the under 50s the risk for a smoker is 10 times that of a non-smoker. Stopping smoking immediately reduces this risk although it takes a long time to reduce to the risk to that of someone who has never smoked at all.

4. Weight loss .............................................................................

Many people ask for a target weight to work to for their efforts, look at lifestyle first, aim for health over targets. However, a bmi of less than 27 would be ideal and definitely less than 30, as this is seen as the cut off for obesity after which many different significant health risks are seen to increase markedly.

5. Alcohol .............................................................................

The recommended maximum intake is 14 units per week with two alcohol-free days, but alcoholic drinks are nowadays often stronger than basic statistics might suggest (there are around nine units in a bottle of red wine) and with alcohol (it’s a fuel after all!) the calorific value as well as purely the alcohol toxicity is a concern. So, know the alcohol content of your favourite drinks and ensure you stay inside the recommended average intake.

HEALTHY HEAD W

e are all aware of what needs to be done to maintain good physical wellbeing, but how often do we consider our mental health in the course of daily life, and how should we go about keeping our head happy? Dr. O’Shea says: “Generally our, hectic lifestyles in our current culture don’t allow us to look after our mental health as we should.”

Nailing stress! © Aimée Hamilton

Stressing the facts According to the Labour Force Survey, carried out by the Office for National Statistics, the total number of cases of stress in 2011/2012 was 428,000 (40%) out of a total of 1,073,000 for all work-related illnesses. It is estimated that 1 in 4 people will experience some form of mental illness at some point in their life. According to the NHS, this means mental health conditions affect more than the combined total of people who are affected by: asthma, diabetes, kidney disease, breast cancer and prostate cancer. Sources: www.hse.gov.uk/statistics/causdis/stress/stress.pdf www.nhs.uk/NHSEngland/AboutNHSservices/mentalhealthservices

“As a nation our culture traditionally hasn’t recognised the significance of mental health problems.” He adds: “The 35-44 age group among women shows the highest burden of problems attributable to work related stress.” However, it isn’t just job demands, family ties and financial worry that can have a negative effect on our state of mind; Dr. O’Shea says that increased alcohol intake and even something as simple as rushing home to catch an episode of your favourite television program can all amount to added stress. It’s no secret that mental wellbeing is something which most Brits struggle to talk about: “As a nation our

culture traditionally hasn’t recognised the significance of mental health problems. There is however a clear recognition of these issues in the medical services,” says Dr. O’Shea. Our own health aside, how do we spot the tell-tale signs that a loved one may be struggling with a mental health disorder? Dr. O’Shea says: “In others, the features most readily apparent in suggesting a mental health problem are significant changes in behaviour, either in the degree of the behaviour or the speed at which the change occurs.” To help prevent a problem from occurring, Dr. O’Shea recommends a healthy lifestyle, reducing stress factors, relaxing and finding time to laugh. He says: “It sometimes helps to stop looking at the size of the whole problem in front of you and instead just break it down into smaller, more easily handled pieces.” If you think you or someone close to you is suffering from a mental health disorder, do seek medical advice. For more information on mental health visit: www.nhs.uk/Conditions/ stress-anxiety-depression

NHS Choices recommends these steps to help de-stress your life: Challenge yourself

Be positive

Accept the things you can’t change

Work smarter, not harder Information source: www.nhs.uk/Conditions/stress-anxiety-depression/Pages/reduce-stress.aspx

Connect with people

Have some ‘me-time’

Be active

Take control

Avoid unhealthy habits

Do volunteer work

Weight loss Weekend M

any of us have tried to lose weight by dieting at some point in our lives and it won’t come as a shock to most, that, unfortunately, ‘quick-fix’ diets can often be just that – a quickly achieved weight loss, followed by a rapid weight gain soon after. Ryan warns that when it comes to the search for the perfect body, there are some common misconceptions to watch out for. “In terms of diet it is very common for people to assume that starving themselves is the only way to go, however this could not be further from the truth, when your body is starved of food your metabolism is slowed down and your body actually stores more fat because your body can’t predict when the next meal will be. “Many people think that eating past 8pm is forbidden and that calories consumed late in the evening turn to fat while you sleep, this is incorrect; your body’s digestion of food and calorie usage remains the same at any time of the day or night, and energy that is stored in the evening is simply used the next day,” says Ryan. It isn’t when you eat, but what you eat and how many of the stored calories are burned off with physical exercise during the day, which determines weight loss. “In terms of exercise many people think that the sit up is the quickest way to a sculpted stomach. In reality, it’s one of the worst exercises in terms of

Salmon is a great form of lean protein!

toning up and losing weight. It burns virtually no calories due to it being such an isolated exercise; sit ups can also be problematic for your posture and lower back,” advises Ryan. “The way to a sculpted stomach is large compound exercises such as the dreaded Burpee* (see below), and correct diet - abs are made in the kitchen, not the gym!” Unfortunately, we all know there is no magic formula to weight loss, but Ryan says it’s as simple as move more, and eat less: “Aerobic (cardiovascular) activity helps to shed excess pounds and maintain a healthy weight. Strength training is brilliant too because as you gain muscle, your body burns calories more efficiently.” It’s no secret that many people find losing weight more difficult the older they get, this is because the metabolism (calorie burning engine) naturally slows down as we age. Ryan says: “To maintain your current weight, let alone lose excess weight during your 50s, you might need about 200 fewer calories a day than you did during your 30s and 40s.” To reduce your calorie intake without missing on vital nutrients – or starving yourself - pay more attention to what you’re eating and drinking; choose more vegetables and whole grains and opt for lean sources of protein, such as salmon or turkey.

“Abs are made in the kitchen, not the gym!”

Step 2

The Burpee*

squat down, palms on the floor

Step 1

start from standing ©Aimée Hamilton

Step 3

kick legs straight back

Step 4

lower into a press up position

Step 5

complete the press up and pull legs back into a squat, as in step 2

Step 6

jump up from squat as explosively as you can. Repeat

With so many fad diets out there, it can be hard to know where to start when it comes to healthy weight loss. Personal trainer and nutritionist, Ryan Bourne, has put together a 3-day weekend diet plan and some top tips to help you say goodbye to those pesky pounds!

No time for exercise? Interval training is time effective and can leave you burning calories hours after you’ve left the gym. Intervals work by mixing high energy bursts into your training. Your body isn’t able to bring in enough oxygen during periods of hard work; therefore, you accumulate a ‘debt’ of oxygen to be repaid post-work out. The result your metabolism is boosted for hours. Try slow jogging for 90 seconds, followed by a fast sprint for 30 seconds and repeat eight times - that’s just 16 minutes exercise, and you’ll be burning calories the whole way through Corrie!

Day 1

Day 2

Breakfast

• Small bowl of porridge

• Banana Walnut Smoothie:

• Two boiled egg whites • Cup of green tea

Lunch • Chinese Chicken Stir-Fry: - ½ tbsp of olive oil or butter - 8 oz boneless, skinless, free range chicken thighs - 2 cups mixed vegetables - thyme, cayenne pepper, salt - soysauce • ½ large avocado

Dinner • Curry Beef: - 8-10 oz cubed, lean, grass-fed beef, sauteed with onions, garlic, ginger, turmeric, salt, pepper and curry powder. • 1 cup cooked white rice • Grilled fruit and vegetables: - 2 cups mixed vegetables - 1 cup mixed fruit [Cut, and season with butter, salt, pepper, garlic powder and grill until done] tein gh pro he i h 3 r out t e2o Includcks throughas: a h sn uc day, s nds f almo o l u f d a - a hana can of tun y k r e j - beef e cheese g - cottafruit ls - lenti

- 1 cup of whole milk - 1 scoop of protein powder - ¼ cup of walnuts - 1 ripe banana - A dash of cinnamon

Lunch • Tuna steak chunks with fresh vegetables • Cup of green tea

Dinner

it can mum,he time g n i k or dt As a wicult to fin r diet on f u f o i y d is Day 3 be -start ng, th to kickday morni n is high a Mon eal pla Breakfast three day imn to help te in pro your way n o . u • Peanut butter yo ekend his we t on wholemeal toast • Cup of green tea

Lunch • Cobb Salad: - lettuce - tomato - bacon - grilled free range chicken - blue cheese ©Aim ée Ham - 2 hard-boiled eggs ilton • Salad dressing on the side

• 8-10 oz pan-seared, lean, pastured pork loin topped with ½ cup pasta sauce • 7 oz grilled sweet potatoes • Coconut Curried Vegetables: - 2 cups mixed vegetables sauteed with butter, onion, garlic, curry powder, thyme and shredded coconut • Broccoli Raita: - ½ cup whole milk yogurt - 1 cup steamed broccoli - salt, pepper and lemon juice

3 - day meal plan

Dinner

s have studiegreen tea y n a M t ted tha s by indicas weight los owth of r d i a he g y those ting t l preven s, specifical atic l l m e fat c the proble rea. in inal a abdom

• Cooked Salad: - 2 cups vegetables sauteed in butter - ¼ cup mixed nuts - 1 oz shredded cheese - 6-8 oz chicken/salmon/ pork/tuna - 1 tbsp olive oil - 1 tbsp balsamic vinegar for dressing • Egg fried rice: - 1 cup cooked rice - 1 whole egg - 1 cup finely chopped carrots, onions and garlic - ½ tbsp butter

Two is better than one...

©Aim ée Ham

ilton

r is a Powde sy source y e h W and ea t’s not quick rotein and i ake into of p men - M g the r in just fo e after hitt le repair k c a s h u s m a . o aid gym t and growth

Getting a gym buddy can also be a great way to make exercise seem like less of a chore and more of a social activity. Instead of going for a coffee and a catch up with your friends, head to the beach or the park together for a good natter while you walk, or burn some extra energy by jogging while the kids take a bike ride.

Check out whatâ&#x20AC;&#x2122;s coming up in our BUMPER SUMMER EDITION! > SPF: Which one is right for your skin?

> Healthy BBQ Ideas

> 100 Ways to Burn 100 Calories

> Skin Cancer: Spot the signs

> Say Goodbye to Cellulite

> Summer Snacks Under 100 Calories

NEW! Monthly Feature: Fad diets put to the test

Notebook THE

BUMPER SUMMER EDITION! On sale 6th June 2014

Ready, Steady...Nuke! We all like a treat now and again and one we can microwave in a few minutes is even better. But, which dish will leave you with less of a guilty conscience when it comes to the weekly weigh-in? Common curries go under the spotlight!

Marks & Spencer £3.50* Chicken Korma & Pilau Rice (400g)

Per 100g: £0.88 166 cals

Nutritional info per 400g pack: Calories fat: Sat. fat: Sugars: Salt:

664 27.2g 10.4g 7.6g 2.4g

Sainsbury’s £3.65* Chicken Jalfrezi with Rice (500g) Good for: Low saturated fat Bad for: Price per pack

Per 100g: £0.60 161 cals

Bad for: Saturated fat

Per 100g: £0.73 156 cals

Nutritional info per 500g pack: Calories fat: Sat. fat: Sugars: Salt:

Good for: Portion control

WINNER!

708 26.8g 2.3g 8.8g 2.54g

Tesco £3.30* Chicken Tikka Masala & Pilau Rice (550g) Nutritional info per 550g pack: Calories fat: Sat. fat: Sugars: Salt:

890 37.1g 11.8g 14.9g 2.9g

Good for: Value for money Bad for: Calories per pack

NEXT MONTH IN Ready, Steady... Nuke!

Pasta is on the menu; we compare three Italian delights to see which comes out on top.

*Prices correct as of 1st May 2014

Kettlebell Masterclass F

inding the time to visit the gym may simply not be an option for a lot of working parents, if so, why not bring the workout to you? Kettlebells combine cardiovascular, strength and flexibility training - meaning you can have a full-body workout in the comfort of your own home! Turn over for more!

ĂŠe ÂŠAim

ilton Ham

ou may have clocked this cannonball-like object in the gym and assumed it to be some medieval instrument of torture that you daren’t approach. Think again. Although kettlebells have become ‘trendy’ in recent years as a quick and effective training method, they are not a new invention; they are believed to have originated in Ancient Greece and made their way to Russia in the early 1700s where they were used mainly for weighing crops. Eventually men began to lift the kettlebells to demonstrate their strength, and soon realised the health benefits of the exercise. Moving away from its stereotypical ‘strongman’ image, the kettlebell is becoming more and more popular among women searching for a toned body. High-intensity kettlebell workouts are said to burn fat and build lean muscle tissue resulting in strength without bulk! Besides burning fat, kettle-

bell workouts are also said to help with stability and flexibility. Chris Storey, Personal Trainer and Sports Science graduate, says: “Kettlebell workouts teach the body to work in unison and replicate real life movements more accurately than isolation movements common in other workouts.” Still not sold? Studies have shown that not only do kettlebells deliver great results, but they do so in practically half the time of a regular gym session – a study by the American Council on Exercise showed that a 20minute workout burns on average the same amount of calories as cross country skiing! Chris recommends women start with around an 8kg kettlebell, but if this is too much go down to 6kg and build up your strength. You can get yourself a Kettlebell from most sports shops. They range in price, from around £10-£12 for a 4kg bell, to around £20 for an 8kg bell– much cheaper than a gym membership!

Chr is THE Store yh N togeoteboo as help k e exer t cise her a f to put d s e w t on og to a your w et you tran kett ay sfor lebel mat l ion.

©Ai

mée Ham ilton

The Swing

Step 1

Step 2

Step 3

Lift your kettlebell off the floor and begin in a lowered squat position, with legs slightly more than shoulder width apart, point feet slightly outwards and keep shoulders pulled back.

Drive with your hips and knees as explosively as you can to thrust the kettlebell out and up, keeping your arms straight in front of you.

At the top, the kettlebell should feel momentarily ‘weightless’, keep arms straight and allow the bell to follow the same path back to the starting squat position. Repeat until you master the technique.

EASY

The Windmill

Step 1

Step 2

Step 3

Begin with your feet slightly over hip width apart. Squat to lift the bell from the floor (palm facing inwards), extend your legs to lift. As you lift, rotate your wrist, so your palm is facing outwards when you reach your shoulder, as shown.

Make sure your feet are angled at 45 degrees to the right (for a left-handed windmill) Extend your arm, lifting the kettlebell straight up above your head. Keep your arm locked in this position.

Keeping your eyes on the kettlebell and your back straight, bend at the hip, pushing your bum out in the direction of the locked bell. Keeping your left leg straight, slowly lean until you can touch the floor with your other hand. Pause, then reverse the motion back to the starting position.

TOP

TIP!

t the ithou rst, w y r fi T bell r kettle ou maste y t l n i e t n m u ove the m

IUM

MED

The Turkish Get Up

Step 1

Step 2

Step 4

Step 6

Start with the kettlebell locked above you, with your enaged shoulder on the ground. Bend your right knee and move your free arm so that it is palm down out to your side. Always remember to look at the bell.

Drive the kettlebell up and move onto your left elbow, palms still on the ground and as you do so.

Pull your free left leg back behind your right leg and kneel so you are still resting on your left palm.

Step 3

Step 5

Drive the bell further up so that you are now resting on your arm, sitting at first, then use your planted (right) foot to lift your bum off the floor, as shown.

Twist around so you now have your right foot on the ground infront of you and you are kneeling on your left leg, as shown, bell still straight above you

Drive through the front heel to push yourself into a standing position, still looking at the kettlebell. Reverse the motion back to the floor DIF D FS ICKU LT

A YOUR

urvey results that is! Since this is the first ever issue of THE Notebook, we thought it would be a good idea to get to know our readers a little bit better. We got lots of responses to our online survey and the results are here! See how you measure up to your fellow Notebookers when it comes all things health.

62% of you said physical fitness was one of your biggest health concerns, with weight loss coming in second. of quarter Over a urveyed people s bout heart worry athe same health, r as are numbe ed about concernental their m g. wellbein

r Do you get youyou If ? five-a-day g do, you’re doin ly as well as on ey 12% of our surv takers!

56% of you are revealed you ‘lightly’ to ‘moderately cising active’ - exermes up to four ti per week. 17% admitted to being ‘active’ to ‘very active’ exercising for five hours or more each week. Keep it up!

49% of yo admitted tu getting on o one or two ly portions of and veg a fruit day.

Considerably better than the sneaky 4% who don’t get any. Hand them the broccoli!

’ is ‘Fitnesshe first one of t to spring things d for to min 40% of nearly en you you, whe word, hear th health.

Just over 1 in 3 of you think of health in terms of protecting against illnesses like Cancer and Diabetes.

Over ha blame b lf of you eating oredom weight for your Time to gain. the Mon get opoly Almost 40% out! say large portions are to blame for those extra few inches.

Almost a third of you chose a cheeky tipple as % of youe 0 your 5 r e v O hocolat e c d guilty e m a n favourit y r u pleasure! o y s a ’, closel d o o f d a ‘b by take followed nd fast aways a food.

2 in 5 of you say that weight loss has become more difficult as you’ve gotten older.

Only 9% surveye of people findingd are weight e losing more bir asier the they havthdays e!

You spoke, we are listening In our survey, you told us you want to find out more about how to incorporate healthy eating into a busy schedule and how to cook tasty meals in a short time. THE Notebook has taken note (see what we did there?) Over the next few issues we’ll be delivering you with even more content to suit your needs... Watch this space!

Write in YOUR Notebook WE want to hear from YOU. Let us know about your health tricks, how you’re keeping fit in your 40s, weight loss success stories or just general feedback! Follow us on Twitter @THENotebookMag and Tweet using the hashtag #NotebookHealth If you have a story to tell, or a letter to write Email: thenotebookmagazine@gmail.com The best Tweets and Emails could be featured in next month’s magazine and if you have an interesting story to tell, you could even be in with the chance of appearing on the cover of THE Notebook!