Fashion & Fitness Magazine March 2013 (English)

fa s h i o n fitness

Magazine

show news

Mulberry now with dogs on the catwalk

fashion week

london new york

Issue 3 - March 2013

AMAZING LIFE STORY SVETLANA ROMANOVA

SECRETS OF SIX-PACK ABS VEGETABLES aND NO STRESS

watch the new trends

fashion & fitness is also available in russian

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FASHION 06 Meet Naim Josefi - the new Swedish McQueen?

14 Vivienne Westwood London Fashion Week

Frontpage Model: TBA Photographer: TBA

18 Temperley London London Fashion Week 22 Mulberry London Fashion Week 26 Oscar de la Renta New York Fashion Week 30 Dress to the teeth - no matter what you wear

FITNESS 34 Danish Fitness Show 2013 Biggest show in Denmark 36 From Siberia to Paradise The amazing lifestory of Svetlana Romanova 40 Secrets of six-pack abs Follow these easy steps and you are there 44 Back to Basics for a Better Butt The secret of gorgeous glutes 48 Delicious kitchen temptations Former Champion shares her recipes!

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FROM THE EDITOR Publisher Peter Hjorth

Dear reader, This month we also publish a Russian version of our Magazine. I want to say thank you to all translators and journalists for their extraordinary work and professionalism in making this happen.

From next month we will publish a free edition, but with only limited access, and a full edition only for subscribers. You can get your discounted subscription here: www.fashionfitnessmag.com In this issue we have lots of fashion show reviews for you together with great articles about nutrition and health. Enjoy!

Peter Hjorth

peterhjorth@1stfashiongroup.com

Publisher Peter Hjorth Copenhagen, Denmark Fitness Editor in Chief Youssef Badran Soenderborg, Denmark Fashion Editor in Chief Katya Zaytseva Moscow, Russia Fashion Editors Anastasia Starinskaya Saint Petersburg, Russia Katarina Marjanovic Stockholm, Sweden Edita Gaboyan Yerevan, Armenia Fashion Marketing Vaiga Rimsaite Natalya Shandyba Contributing Writers Kim Sperly Svetlana Romanova Sian Toal Designfreebies Magazine • www.designfreebies.org • 5

Meet Naim Josefi

- the new Swedish McQueen?

Katarina Marjanovic Fashion Editor, Nordic

The latest generation of young Swedish designers are showing that fashion is no longer about just London, New York, Paris and Milan. Look out for the duo behind Altewai.Samoe and Hernández Cornet who received The Max Factor Award of 2013. There’s another name to remember, Naim Josefi. This rising Swedish fashion designer is making a name for himself in the wide world of couture. Well known stylist Bea Åkerlund has compared him to Alexander McQueen(!). The 33-yearold innovator was the winner of Project Runway Sweden 2012 and got the opportunity to show his collection at Mercedes Benz Fashion Week.

Furthermore he got PR-services from RMPR, 250 000 SEK and a contract with Nelly.com. The brand new collection for Nelly.com will be launched

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very soon, why Fashion & Fitness Magazine are curious to get to know this upcoming star better.

During Project Runway Sweden 2012 we got to discover that Naim is without question one highly sharp and creative designer on the Swedish fashion scene. Besides participating in the TV show he has been designing fashionable and sustainable accessories, such as upcycled bra bags. In addition, Naim was nominated for Design of the Year (2011) for the Melonia shoes. These pair of high heels, which were worn

by Lady Gaga, are the first 3D-printed couture shoes in the world and come from the same concept of no waste.

All in all, Naim proves he’s ready to join the very best. Like Alexander McQueen, he shows interest and skills in the technology and innovation area, and thus the forefronts of fashion.

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Model: MELONIA (3D-printed)

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Design: Naim Josefi

Photo: Andreas Larsson

You want an ultimate accessory designed by Naim Josefi? Try Wana, a glamorized street fashion hand jewellery, which is a collaboration between Naim and designer Johan Waldén. Go and choose from lace, leather and several cool colors. For a sensual look Naim recommends wearing the red accessory with a lipstick in the same color.

Now, let’s get to know Naim Josefi and his upcoming collection better!

Here are some quick questions and answers.

science and technology as a source of my inspiration.

Katarina: What’s the next step this year?

Naim: I look forward to show a new collection later this summer. There you’ll see both show and commercial pieces. The viewers will have a nature experience with a tropical feeling.

There will be colors and shapes that are symbolizing the process of attraction between the designer and the recipients. I think birds and butterflies are fascinating and they are an Katarina: What would you say is the essential part of my inspiration. signature of Naim Josefi design?

Naim: Yellow is my signature color.

Well-tailored pieces and a spirit of couture are always present in my work. I’d also say that these wellconstructed pieces always meet sharp and edgy cuts. Now I’ve launched my first collection and it goes under the name Stockholms Kollektion.

It’s constructed with high-qualitymaterials, concept and construction, for a nice price.

Katarina: Where do you find your inspiration?

Naim: I have a background in science and I’ve been studying how design can attract customers on a deeper level. From my point of view as a designer, people are recipients and I like to attract them and fascinate them with my design. I see both Fashion• &www.designfreebies.org Fitness Magazine -• 99 Designfreebies Magazine

Design: Naim Josefi

MakeUp: Emma Nygren / Make Away

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Model: Linnea G, Elite Model Management

Photo: Michael Widenius

Deisgn: WANA Photo: Richard von Hofsten

Gloves: WANA Body: Scillasdotter Stylist: Naim Josefi Photo: Michael

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Vivienne westwood

london fashion week

Katya Zaytseva

Fashion Editor in Chief

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At the London Fashion Week the most famous world designers demonstrated their fall-winter 2013-2014 collections. In the beginning of the Fashion week Vivienne Westwood performed her collection.

Vivienne Westwood Red Label Collection is both bright and practical.

Feminine but provocative costumes go very well for everyday look and for special going out. There were performed animal prints, striped and chequered suits, shining evening dresses and “ladylike” style coats. This collection is one more startling interpretation of the prim English lady’s style.

But in spite of uncommon approach to colour and style combinations, which Vivienne Westwood was famed for, this collection turned out rather wearable. Three different coats opened the show: the first of which was striped cocoon-coat, the second one with zebra print and the third – short, bright-blue, with a wide collar. Then

different coloured suits, dresses, skirts and sparkling jackets were demonstrated. Looks were accompanied by coloured tights, goldish boots and bright-tinted shoes. As to the evening line it was performed by short black dresses coupled with long gloves and by dresses of grey, wine-red and deepgreen metallic colours – for shining look fans. The zebra printed dress of black and sparkling khaki colours with puffy skirt looked very effectively.

Attention was also attracted by bright, mix-coloured models’ make-up which looked like theatrical one – whitened faces with drawn eyes and lips.

“I like to create things which can attract attention of interesting people. If you can awake original persons’ interest – your life will become much more bright and eventful, - the famous designer says.

– When you put one of my dresses on, I want you to feel sexy and attractive. I want this look to tell the story, as in the theatre, as if you play a role”.

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Design: Vivienne Westwood

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temperley london

london fashion week

Edita Gaboyan

Fashion Editor, Armenia

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On the 3rd day of London Fashion Week Temperley London presented it’s catwalk show at The Dorchester Hotel.

Although Pippa Middleton was not among the guests as in previous fashion shows of Temperley London, there still were lot of other famous fashionistas like Olivia Palermo, Alice Eve, Kate Nash, Pixie Lott etc.

The soul of early sixties was in the air during the fashion show. You could feel it in every single look Alice Temperley presented. The shadow of Tippi Hedren’s iconic light green skirtsuit from the movie “The Birds” was flying through The Dorchester Hotel.

The collection was made in a dark and pale color palette, from black to white, variously changing into different shades of blue, emerald, gray and creamy. To add a glam shine to her classical looks Alice Temperley

used golden tones and small brightly shining crystals, perfectly combining them with transparent fabrics. Halfcutted and elbow-length leather gloves paired with daywear outfits, coats and evening gowns gave the collection a “complete“ look. British checkered wool and Italian jacquard were the main fabrics which Temperley used to create trapeze-line dresses and coats.

“It’s important that people don’t just see us as occasionwear,” said Temperley.

Anyway she couldn’t present a collection without an evening gown, so we saw black and gold ones and standout white gowns made from feather like applications, which was the final tribute to “The Birds”.

The collection makes you feel lightness of the fall, famine and a highclass woman everywhere.

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Design: Temperley London

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Mulberry

london fashion week

Katarina Marjanovic Fashion Editor, Nordic

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You can always count on the ideas coming from Emma Hill, the creative director at Mulberry since 2007. Every season she delivers a remarkably charming, luxurious and fun collection.

Mulberry is an homage to the British traditions of luxury leather craftsmanship, which the show mirrors very well. Furthermore, the brand is well known for its balance between soft and fun English countryside lines and patterns, sophisticated fabrics combined with precise tailoring and these recent seasons including edgy details.

During the show Mulberry surely burnished its reputation with an admirable execution. The audience looked amused, in particular when the poodles entered the catwalk.

Amongst the front row guests were

Lana Del Rey, Juno Temple and Alexa Chung. The brand emphasized the softness and the countryside with a fairytale garden including colorful flowers, models and animals.

The models wore mixed high quality materials, such as leather, fur and tweed. So what about the colors?

There were several (monochrome and mixed colors) such as black, forest green, earthy brown, rust, navy, off pink and white. The silhouette was elegant and the style modern and intellectual, with a more grownup attitude than we’ve seen before.

As seen on this show, this type of sophisticated woman wears a beautiful soft bell dress, cropped trousers and a pair of chunky high heels.

There were also some less flattering outfits, for example when Emma

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Hill played with the idea of layering a sweet and edgy skirt in combination with a jacket and cropped suit trousers. What is elegant and charming on the other hand though is when the Mulberry woman is wearing a floral print dress. Or her Toscana sleeve jacket, preferably combined with long black leather gloves, long flared suit trousers and her favourite bag. It could be an expensive-looking black willow tote, a similar clutch or a zip detail tote as well.

5 Mulberry A/W13 must-haves: 1. A pooch, preferably a poodle, with

a playful printed collar.

2. A black willow is to-die-for! The handbags are what Mulberry is all about.

3. Colorful flower prints = Add the right softness to a sophisticated and edgy outfit.

4. A pair of chunky high heels.

These thick heels are great for running after the poodle‌!

5. A monochrome outfit. Choose the head-to-toe white Mulberry outfit, as this top-to-toe white is a huge upcoming trend.

Design: Mulberry

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oscar de la renta

New york fashion week AW13

Anastasia Starinskaya Fashion Editor, Russia

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Traditional heritage and vibrant modernity.

Contemporar y/romantic/ powerful/charming. One of the most anticipated fashion shows took place in New York last February. Oscar De La Renta presented his new and unexpectedly provocative Fall Winter collection.

De La Renta’s half a century classic style was freshened up by Galliano young spirit, brining up the true modernity to the surface of eternal elegance.

The show was opened by dark palette - pencil below the knee hight skirts, beautifully draped and strictly belted jackets. The look was accomplished by remarkably extravagant black hats and colorful lather and soft tulle gloves.

Combination of classical cuts engaged with modern silhouette: the collection was a delightful result of Oscar De La Renta and John Galliano perfect collaboration.

Galliano’s touches were clearly seen

also in other garments, make up, and hair style. Black gothic hooded coats, tight fitting pants, smoky eyes, shiny cheeks and red lips.

Traditional style of De La Renta was not forgotten: bright colors were outlining the image of the true femininity. Chic women was represented in De La Renta’s very well known patterns: gown dresses and skirts with delightful floral embroideries or various prints which reminded us old tapestry so popular in barrocco époque.

At the end of the show models walked along the runway in juicy pink and deep purple ball dresses finished with golden embroideries all the way down to the bottom of the skirt.

Oscar De La Renta’s AW collection is a fusion of infinity and energy. It’s a wardrobe for a strong and sophisticated young woman in chaotic and ever changing urban environment.

It is the woman who can create an elegant, contemporary outfit adapted to the modern lifestyle.

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Design: Oscar de la Renta

Dress to the teeth - no matter what you wear

By Kim Sperly

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human being.

“The eyes are the mirror of the soul ..” has forever been a term used to describe a

Nevertheless, several studies conducted by the American Academy of Cosmetic Dentistry (the world’s largest organization of cosmetic dentistry where the author of the article is examined as Accredited, the highest honor you can get as a cosmetic dentist) have shown that over 50% of the respondents say that “the smile“ is the first thing they notice about a person.

Should that now be modern? Well, I was introduced to the cosmetic dentistry way back in 1986 when I was on a vacation in NY. When I came up in my hotel room was the magazine “WHERE” on my desk.

I was new in N.Y. and leafed through the magazine. Page 5 upper left corner (I have remembered the location ever since) was the ad that changed my life 30 -• Fashion Designfreebies Magazine • www.designfreebies.org 30 & Fitness Magazine

forever: “Change your smile while in New York”.

I contacted the dentist Jeff GolubEvans, explained that I was a newly graduated dentist from Denmark and I was curious about his ad. Jeff ’s wife was Swedish, he loved the Scandinavian and invited me down to lunch and clinic visits next day. Excited, I met up to what I expected was a few exciting hours. But as the afternoon went said Dr. Golub “You can always come to NY as a tourist, now use your 10 days with me and go home and move some limits in Denmark “.

Upon my return home in Denmark I fascinated told my colleagues and my professional organization about my “dental rebirth” and what was new about dentistry “Over there”.

At best, there was indulgent smile, at worst, acidity and professional jealousy of these new tones, and “what would that be good for?”. So I decided, alone, to organize my clinic as being the first in Denmark with “primary focus on

cosmetic dentistry and implant dentistry”.

Dr. Golub received me in his small organization of cosmetic dentists (at that time almost 200 members, currently over 6000 - American Academy of Cosmetic Dentistry) in 1988.

1992 I passed as the first (and still only shown) Scandinavian AACD’s highest exam as ”Accredited by the AACD.” And the rest is history. Clinic Kim Sperly (which today bears the name Palaecentret and has several dentists in the team) can in 2013 boasts of being the clinic with Denmark’s longest experience in cosmetic dentistry.

We were the first with cosmetic dentistry, dental bleaching, with por-

celain veneers, with the removable orthodontic appliance Inman Aligner at a high level, and is still trendsetter in the industry.

That is why we also are the clinic that the medias most frequently contacts for questions about cosmetic dentistry – most recent the controversy about dental bleaching that from Nov 1st 2012 only can be done by dentists.

Bleaching can be done as a single visit treatment with e.g. products like Zoom, or as a combined treatment with a kick-start in the clinic and finishing at-home with a bleaching gel in custommade plastic trays, or solely as an at-home treatment. All end up with the same result: beautiful white teeth. with the at-home trays. (continued next page >) Fashion •&www.designfreebies.org Fitness Magazine -• 31 Designfreebies Magazine 31

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> The result is maintained with a good, regular oral hygiene and from time to time a touch-up bleaching with the at-home trays.

ible, always upfront with the latest knowledge and our patients are in the center as a partner and not a subject of treatment.

Palaecentret currently consists of dentists James McIssac, Marie Nielsen and Kim Sperly, Dental Hygenist Lone Nielsen and a dedicated team of dental assistants and receptionists.

- And then we will look forward to seeing you at our clinic, that, with its flexible opening hours, can fit into even the busiest schedule.

We cover all aspects of modern dentistry, from the half-yearly visits by checking, cleaning, preventive treatments to periodontal surgery, cosmetic surgery, bleaching, porcelain treatments with veneers, crowns and bridges, Inman aligners and implants.

Palaecentret, Palægade 7, 1261 Copenhagen K, tel 3314 5650 email: info@palaecentret.dk www.palaecentret.dk

We are a happy team with a good mood and lots of energy, we are flexFashion •&www.designfreebies.org Fitness Magazine -• 33 Designfreebies Magazine 33

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WBFF Danish Championship Editor In Chief, Fitness Youssef Badran

April 6th. it takes off again, but this time in the Concerthall in Tivoli Garden.

Tivoli Garden is one of Denmark’s biggest attractions, and that is why we have chosen to place the next show there in the center of Copenhagen.

This will create possibility for a spectacular show.

Already after the first show in Denmark in 2012, more than eight countries were represented. With this succes we can already now look forward to more than 14 countries represented in the upcoming show, and still more are signing up.

International platform Our vision is to create a platform with more possibilities for all athletes, with bigger exposure on international level.

The first WBFF Denmark show has created the current World Champion in the category ”Diva Fitness Model” - Andreia Brazier.

An exposure that have resulted in making her one of the most wanted female athletes today. An international schedule that have given her a hectic year all over the world.

At WBFF there is no doubt you will get what you expect both as spectator and athlete.

A show of great dimensions Athletes will get an experience for life, a lot of exposure and fantastic rewards and prices, s well as shootings for Magazines etc.

In addition there will be given ProCard’s to all the athletes that fulfil the criterias. This will qualify you for participation in the World Championship in Las Vegas this year.

The audience will experience an international show of the highest standards, with show, entertainment and surprises, that nobody wants to miss.

WBFF lifts the business to a whole new level!

That is exactly why we wish that you will take the opportunity, if you have a dream of career within the fitness-, bodybuilding-, or fashion business.

If you only wish to enjoy a show of bigdimensions in the most beautiful concerthall in the country, then WBFF is definitely the experience of the year.

For more information please visit us at www.wbff.dk, where you can apply as athlete, or buy tickets for the show.

WBFF - For people who dare to dream!

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From Siberia to Paradise

The amazing life story of Svetlana Romanova

By Svetlana Romanova Where are you from and where do you live now?

I grew up in Siberia, Russia. I immigrated to Canada and lived in Vancouver for 6 years. At the moment I live on the Caribbean island Curacao.

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How’s life in Curacao?

I am absolutelly in love with the climate, it’s summer all year around, what else do you need? There are stunning beaches with crystal clear water. I just can’t stop taking pictures of incredible sunsets every night. I love that Caribbean vibe, birds are singing, sun is shining. Every morning I’m having breakfast while looking at the ocean, just can’t get enough of that view. It is definitely one of my dreams come true. There are some negative aspects on the island of course too, such as local people not being very friendly, it’s not as clean as Canada and service in general is definitely not the best.

But no place is perfect and there are definitely more pluses then minuses.

How did you get involved in fitness?

I competed with the National Russian Mogul Olympic team for several years.

After several serious back and knee injuries I could no longer compete.

As soon as I started walking again, I signed up for a fitness leader course.

Later on, I successfully ran my own fitness club for several years until moving to Canada. After moving to Canada I tried to find myself in a new country. A friend of mine invited me to see a WBFF Championship show in Vancouver and that’s when I decided to become the next champion.

You were injured several times in your life and during your skiing career. How did you handle that?

It was very difficult for me to stay in the bed, but actually I am happy it happened to me because it changed my personality in many ways and helped me become a stronger person.

My first injury was a broken vertebrate. I jumped too high, lost control and couldn’t land properly. Doctors told me that I would never be able to Fashion & Fitness Magazine - 37

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compete again. I refused to believe it. I’ve read a book called, “Story of a real man” multiple times, which told a tale of an amputee. It made me realize the great power of human spirit! I began training harder than ever. One year later, I returned to my sport to compete with the Russian national team. A couple of years later I injured myself again. This time it was a knee injury (menisci, broken ligaments, broken bone). After the knee surgery I couldn’t walk for months. When I started walking again, I enrolled in a group fitness leader course. After each workout I had to puncture my knee joint to be able to continue working out. It was painful and annoying but I had promised myself that I will try a new career and I would not give up.

In a few months I became a certified fitness trainer.

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Why did you decide to move to Canada from Russia?

I always wanted to live in more progressive country with laws, which actually work and have a better future for my children. After I goggled “best city in the world” Vancouver popped up and I applied for immigration. All my family stayed back in Russia.

What is your greatest achievement?

I have 3 achievements that I’m proud of: 1. Becoming a member of Russian National mogul skiing in 2 years after I put the skis on for the first time in my life.

2. When I got my first fitness certificate, I borrowed money from friends and started teaching group fitness classes in a basement. I was an instructor, receptionist and a clean-team at

the same time. I worked very hard and always believed that it will be the best fitness center in my city one day!

In a few years it became the most successful club in my region!

3. I competed for the first time in my life in a fitness competition at the WBFF BC Championship 2010 and became an overall Champion in Fitness Model category, got a PRO card (without even knowing what it means) and also placed 3rd in Bikini Model competition.

What foods do you recommend to somebody who wants to improve their physique?

I always suggest to lower sodium intake, eat smaller meals 5-6 times a day, eating plenty of nuts, fruits, veggies and lean protein. I suggest not to eat late at night and always to have a

balanced breakfast. I don’t believe in short term diets and I think it’s a matter of habit to fully commit to healthy eating. After being approached by tons of people about my diet, I developed several meal plans. Now I am successfully selling them online through my website http://www. svetafitness.com/. I’m also sharing my free recipes on Instagram(@fitmeal) and my Facebook page (http:// www.facebook.com/SvetaFitness).

How often do you train?

Lately I felt in love with short intense home workouts. Usually I exercise 4-5 times per week only 15-20 mins.

I watch my food and I don’t eat junk but I love my cheat meals on the weekends. :) Consistency is key.

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Here you can meet and follow Svetlana: http://www.svetaf itness.com/ http://www.facebook.com/SvetaFitness http://twitter.com/SvetlanaRomanov http://www.youtube.com/SvetaRomanova Instagram: @svetaromanova, @f itmeal

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Secrets of six-pack abs Follow these easy steps and you are there.

By Svetlana Romanova

Most people think that getting in shape and having a six-pack abs takes hours in the gym.

Researchers from Holland concluded that the main cause of the accumulation of fat in the abdominal area is stress. Stress contributes to increased levels of hormone cortisol, and as a result this contributes to storage of fat in the stomach region.

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No matter how shocking it may sound, but to get beautiful lines or packs on a stomach is impossible without a special diet. Hundreds of crunches without a proper diet are a waste of time.

Exercise will certainly strengthen the abdominal muscles, but abs will not show if they are still covered with fat.

To get a nice tight tummy, you must set yourself up on a special approach to nutrition. The objective of this approach is to reduce the fat in the abdominal area, speed up metabolism and improve the functioning of the gastrointestinal tract. “Six-packs are made in the kitchen and not in the gym!�

Of course everything should be in the combination: food (most importantly), physical activity and staying in good mood.

During the first stage while you form new eating habits, you have to give up potatoes, sweets, pastries and any product made of flour and alcohol.

Fruits and berries can be eaten only before lunch because of the large content of fructose. The consumption of salty foods should be reduced and should be abandoned altogether because salt retains water in the body, especially in the abdomen. Instead of salt try using spices, garlic, onion, salt free seasoning and lemon.

free seasoning and lemon. Water consumption plays a huge role in the formation of flat stomach. Without enough water, the body’s metabolism slows down. You should drink 2.5-3 liters of water daily. Thanks to water, toxins are removed from the body, metabolism speeds up and that aids in burning of fat in the abdomen.

In the fight against fat deposits it is recommended to eat 5-6 times a day, in small portions. The staple diet for flat stomach is made of vegetables rich in fiber; protein foods: chicken, fish, beef, beans, vegetable; fats: nuts, seeds, avocados, olive oil and peanut oil. Eat oatmeal for breakfast to supply the body with carbohydrates. Brown rice or sweet potato would be an ideal side dish for lunch. For dinner, your side dishes should only consist of vegetables or legumes. The diet should be balanced and contain carbohydrates, proteins and fats. For breakfast, it is recommended to absorb the largest content of carbs. You can eat oatmeal, fruit, sweet potatoes, as well as foods containing fat and protein, boiled eggs and nuts or avocado for example. For lunch, I recommend an evenly balanced meal that consists of proteins, fats and carbohydrates in equal amounts. For dinner it is necessary to reduce the amount of carbohydrates. Fish and vegetables, chicken and vegetables, salad and seafood, beans and beef, will be an excellent choice. You should eat between-meal snacks so that there’s food intake every 3 hours and the

metabolism is not slowing down. The absolute taboo foods are fried, sweet, fatty, salty, smoked or baked goods, fatty dairy products, canned foods, fast foods, carbonated drinks and juices with high sugar content.

Naturally, all of these recommendations may seem difficult to implement in real life of any person, so planning ahead is desirable in order to achieve success with my recommendations.

Plan your purchases and make a list.

Have containers for the food and prepare food in advance for the whole day.

Also perform an audit of your refrigerator and kitchen drawers. Keeping a diary of food intake and exercises, taking measuring as continuous monitoring of progress will help you be sure that you move toward your goal in the right direction.

The period of adjustment and adaptation to the new diet doesn’t come easy and usually takes 2-3 weeks. But once your body is adjusted, you will not have torturing memories of lush buns, chips and salty fries. When your body will stop craving for heavy carbs and your taste buds change - you’ll enjoy healthy and delicious food, and you will be rewarded with a beautiful slim figure with a toned stomach!

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Back to Basics for a Better Butt The secret to gorgeous glutes

By Sian Toal

With summer just glimmering in the distance - physique competition season slowly dawn on athletes - before you know it, suddenly everything is about beaches- bikinis and your butt!

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Many celebrities are famed for this very asset (pardon the pun...) Jennifer Lopez, Shakira, Beyonce, and these girls know how to work it to their full advantage! They look womanly, curvaceous and sexy. I get asked daily how I get my butt and all I can really say is that combined with genetics (thanks mum and dad!) I’ve worked hard to build my butt and trained legs and glutes for many years without realising.

Dancing, sprinting, weight training, its added up over time, but you can never get complacent, it’s a continual project. These days I love to target glutes purposely as it adds sexy curves to my athletic shape. Leg day for me is absolutely my favourite training day! Time to get back to basics with ‘the squat’ and the good old lunge to see how to build your butt. A good set of tight glutes is the hottest accessory so don’t leave yours behind.....

The Squat The all time best! This will work thighs and butt for the complete package and strengthen your lower back and core.

A shapely set of glutes doesn’t appear on their own just by owning a gym membership. Unfortunately, just going for the occasional jog won’t do it either. They’ve got to be worked! For a gorgeous, toned butt to look hot in and out of your clothes, you’ve got

to squeeze! Activate them by purposely squeezing the through the action of pushing up. Drive in through your heels and visualise the muscle contracting.

Top expert tips!

1) After warming up, use dumbbells or a barbell (weighted bar). Or my personal favorite.... decline leg press.

2) Position feet about shoulder width apart, toes slightly turned out.

Hold belly tight, shoulders down and chest up.

3) Bend knees, keeping them in line with toes, as though you are sitting back on a chair then stand or push away squeezing your glutes.

4) Try different positions to hit different parts of your legs. Feet together, wide turned out squats, single leg squats and leg press and feel the difference’

4) Experiment with different types of lunges and also different directions like sideways. I love walking lunges.

Take a big step forward and as you land, bend both knees to perform the lunge. Travelling forward, bring up the back leg to repeat on the other side.

You can add a kickback to this too for a bootylicious workout.

To top it off, high platform step-ups will give the secret ingredient to carving out a great set of glutes.

1) Use a chair, low wall in the garden, a gym step or even 2-3 stairs at a time in your house.

2) Step up and down on the same leg engaging your butt to lift 3) As you breathe out to step up, pull the core in tight 4) Add kick backs and experiment with speed to spice it up.

The Lunge One word.... wow! The results producer! Every good bikini girl knows the power of the lunge. Lunge to firm butt and thighs and assist in improving balance and stability.

Absolute must: Use weights on the squats, lunges and high step ups to intensify the workout and provide results. Don’t be scared to use weight, to condition a muscle it’s important to provide an overload.

Top expert tips!

1) Ensure you’re standing in parallel, step back so that your back heel is lifted.

2) Bend both knees, body centre so that you achieve a 90-degree angle on both knees.

3) Keep your torso upright, abdominals engaged and chest lifted.

For more tips and ideas you can find me on Twitter @SianToalPT, Facebook and www.onpointtraining.co.uk

Fashion & Fitness Magazine - 45

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Delicious kitchen temptations Former fitness Champion shares her recipes!

Saryn Muldrow has been high placed in many different competitions as an amateur and professional in Denmark and foreign countries. From the 80’s were Muldrow’s

S

Saryn Muldrow 46 - Fashion & Fitness Magazine

international fitness carrier began she has won a range of titles such as Miss Universe, European- and World Champion. One of the most delightful titles of them all Miss Olympia Fitness that she won in 1996 which no other Danish athlete has been able to accomplish since.

When Muldrow’s carrier slowly came to an end her heavy weights at the gym was replaced with color pencils and cameras. Since, she has been able to develop as an artist and photographer.

Muldrow’s paintings and photographs have been displayed in different places in Denmark and Sweden.

Muldrow was born in the USA, but grew up in Denmark. Muldrow has always had a big passion for cooking, and has therefore been working in the food industry next to her fitness carrier. It has always been her dream to release a cook book. I 2012 the dream finally became reality and her first cook book “Fristelser fra mit køkken” was released. The cook book features all different kinds of recipes, because it was written through her competition days and the meals is also inspired by her current life in Sweden. The book is very personal since it includes small stories and photographs she took from her life in Sweden.

The wonderful cookbook of 110 pages can be bought online at Saxo.com.

2-3 tbsp. sesame seeds A little sesame oil for frying

Cod Salad with sesame fried seaweed and balsamic glace

Brown lightly the sesame seeds in a dry pan. Cut the kelp into thin strips. Heat the oil in the pan when it’s hot and then add the kelp. Raised the kelp for approx.

10 minutes until it becomes crispy and slightly change color. Add sesame seed and style to cool.

Saryn Muldrow: Through my long fitness carrier one of my favorite protein sources was codfish.

I eat it from early morning with rice, banana, and raisins. I found it being very simple and boring, but it worked and the pounds came right of me! My diet after the fitness carrier contains of healthy and low fat foods, but the cod have been “upgraded”. This Cod salad is served with fried seaweed and poured with balsamic glace. It’s delightful with a piquant taste where the taste buds have their pleasure with a combination of very different foods! It’s healthy, low fat, and the preparation time is minimum.

Balsamic glace: 1 dl. Maple syrup 1 dl. Balsamic vinegar 1 tbsp. Oyster sauce The ingredients are poured into a small saucepan and boil for approx. 10 minutes. Stir occasionally. The glace poured onto a small pot or in a small dish and placed in the refrigerator until the next day. The consistency of balsamic the glace is a little half thick.

Cod Salad: 400 g Cod 100 g Prawns in brine 1 handful of savoy cabbage 1 carrot 1 parsnip Cook the cod tender. Savoy cabbage chopped, carrots peeled and cut into long strips with a thin peel, parsnips peeled and also strips the carrot. Boil a little water into a sauce pan. Blanch the vegetables for about 2-3 minutes before being taken up and poured into a sieve to drain away. When the vegetables have been cooled down serve the meal on a plate with cod and prawns on top. Serve with sesame fried seaweed and balsamic glace.

Sesame fried seaweed: 1 kelp (which also is used to roll sushi in) Fashion & Fitness Magazine - 47

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