EXERCISE

GET LEAN, GET TONED AND BURN FAT WITH PIYO!

By: Tami Charbonnet Model: Margaret Metz Theriot Photographer: Richard Vallon

WARRIOR 1 TO WARRIOR 2

TO SUN 1WARRIOR

 Warrior I: From a lunge pose with the right knee bent but directly in line with the right ankle, engage the legs down through the feet and lift the hands over the head. Use the arms and shoulders to draw the torso back slightly. PiYo is a brilliant workout concept created by renowned Beachbody Fitness Trainer Chalene Johnson. According to the creator, PiYo eliminates the need to strain or stress your body to get long, lean, firm muscles.

This workout combines the strength and flexibility benefits of yoga, the core benefits of Pilates and even burns the same amount of calories as low-impact moves seen in athletic training. The speed of each movement is increased from traditional movement to deliver remarkable, fat-burning results.

Why does PiYo work? Johnson explains, “PiYo isn’t like standard

Pilates or yoga classes that make you hold long, intense poses or lead you through dozens of repetitive, microscopic core movements. PiYo speeds everything up, including your results…” She continues by introducing you to “dynamic, flowing sequences that can burn serious calories while lengthening and toning muscles and increasing flexibility.”

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 Sun Warrior: Keeping the deep leg position of Warrior 2, reach the right arm up and over the head as you drop the opposite hand gently down to the side of the body. Ground into both feet.

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 Warrior II: From Warrior I, keep feet wide apart, with a deep bend in the same leg. Turn the right foot forward and keep it grounded. Keeping shoulder blades wide and palms down, lower the arms parallel to the floor and actively reach the fingertips out to the sides.

NATURAL RELIEF FOR Menopausal SYMPTOMS

By Anja Springthorpe A rapid drop in hormone production during menopause is responsible for symptoms ranging from hot flashes to insomnia as well as irritability, mood swings and headaches. Unsurprisingly, many women are seeking help to ease such symptoms or avoid them altogether using natural remedies.

Phytoestrogens are one of the best-understood natural alternatives to HRT. Found in a range of plant foods, these compounds are similar in structure to human hormones. Because of this similarity, phytoestrogens have weak estrogenic effects. Secreted by the ovaries and placenta, this steroid hormone buffers sudden drops in hormones during menopause, reducing symptoms such as hot flashes and irritability. Flaxseeds, licorice, alfalfa and Peruvian Royal Maca root are all excellent sources of phytoestrogens. Regular exercise is one cornerstone of postmenopausal-symptom management. Women who exercise more than 3 times per week are less likely to experience strong or severe symptoms. Exercise supports balanced hormone levels and reduces stress, which are both linked to symptom relief. Because the onset of menopause increases your risk of heart disease, as well as osteoporosis, exercise is crucial in supporting both heart health and bone strength.

Black cohosh, an herbal remedy, has been found to reduce night sweats, hot flashes and headaches associated with menopause. It is used widely across Europe to reduce common menopausal symptoms. While black cohosh can be very effective for some women, others reported little to no symptom relief. Black cohosh is available in capsules, tablets, liquid tincture and extracts.

Yoga and mindful meditation also show promising outcomes with relieving menopausal symptoms. The noticeable improvement of symptoms, including irritability, mood swings and irregular sleep patterns, are attributed to the stress-reducing qualities of both practices. Incorporating relaxation techniques into your daily routine may address menopausal symptoms and improve overall well-being.