TOTAL Fitness & HEALTH MAY 2011 // ÂŁ2.50
Exclusive Belly dance your way to fitness!
Live A Happier Life
Tone up for summer
welcome
Editor’s letter
TOTAL
Fitness & HEALTH ChesterPublishing Ltd. 132 Garden Lane, Chester, CH14BJ Tel: 020 8765 3000 Fax: 020 8765 2098 Subscriptions enquiries: 0844 567 788 www.totalfitnessandhealth.co.uk EDITOR- Tanya Radfar NEXT ISSUE ON SALE JUNE 1 2011
W
ant to look fabulous this summer? So do we! This month’s edition looks into the art of Belly Dancing for fitness, which will not only make you look and feel great whilst your dancing your heart out and shaking those hips but will also help give you a more toned and leaner body! (pages 4-5) We’ve teamed up with a personal trainer to create a bikini body work out for Total Fitness & Health, to help you get in shape for summer. Here at Total Fitness & Health we are committed to helping make illnesses that dont recieve much media attention known for our readers, so that they can watch out for the symptons and become more aware. This months issue talks about Binge Eating Disorder, and has an exclusive chat with hypnotherapist Debbie Williams who specialises in hypnotherapy for healing. (pages 10-11)
Enjoy! Tanya Radfar, Editor
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This Month...
Our two fitness editors Jenny and Lisa on holiday in Ibiza, doing sit ups in their apartment! Our cover model Danielle Wood having fun on set.
May 2011
Contents May 2011
Page10
Total Fitness 4 Belly dance - Dance your way to a better body!
Your problems Your health
6 Tone up for summer - in your back garden!
Total Health
On this month’s cover TOTAL Fitness & HEALTH
MAY 2011 // £2.50
8 Health Collum - Live a hap-
Page 8
Page 4
Tone up for summer
10 Health Expert- Binge eating disorder and how to tackle it.
Live A Happier Life
Page 6
Exclusive Belly dance your way to fitness!
pier life!
SUBS OFFER! Become a subscriber this month and recieve a free kettle bell so you can complete our summer body workout on page 6. You’ll also recieve your first five issues of TF&H for £6! To subscribe go to www.totalfitnessandhealth.co.uk where you will also find more details about the offer.
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Belly Dance Your Way To
Fit and Fabulous
Belly
Dancing Edited bY TANYA RADFAR
The correct name for belly dancing is actually ‘Oriental Dance’, and the Arabic name for it is Raqs Sharqi, which translates to mean ‘dance of the East/Orient’. Like all dancing, belly dancing is not just a dance but it is an art form, and its popularity is ever growing within the western civilisation.
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The dance involves wearing highly glamourous costumes and a typical outfit consists of a bra style top, and either a long flowing skirt or hareem style trousers. A large hip belt consisting of rows of metal coins, or beads is also worn, which when shaken makes noise and which usually goes in time with the beat of the music.
May 2011
Questions & Answers
The term belly dance has often been described as misleading, what does belly dancing actually entail of?
Vivienne- Belly dancing doesn’t actually only focus on the belly, which is what most We talk to professional belly would assume. The dance done properly will dancer and teacher Viviuse all of the parts of the body from the head enne Ballard who has been down to the toes. involved in the profession for The movements range from fluid undulations 18 years. She has also comand circular movements of the body, for expleted an Exercise to Music ample, a figure of eight with the hips, snake arms, and body waves, through to sharp Course, and over the 6 years percussive moves, like hip bumps and drops, that she has been teaching chest lifts, etc. she has taught between four to six classes a week. She also The aim is to use these movements appropriately to interpret and mirror the instruments, has her own group called the Above- Viviennes Dance Troup, The Cairo Cats. melody and rhythm of the music.
Cairo Cats, in which she choreographs their performances Are there different types of belly for.
dance or is it all the same?
Why did you first decide to get into Belly Dancing? Vivienne- I thought it looked interesting and quite fun, so I went to a class i’d heard about to give it a go and I was hooked from day one.
Apart from learning how to dance, how else does belly dancing benefit you? Vivienne- Belly dancing is good for your fitness, and because it is inspirational it helps you keep up with it and its fun. You learn new things every week, so by progressing towards a goal such as your first big performance, it inspires you to carry on. It is also a very feminine dance form, so it helps women feel really good about them.
Can anyone do it? Vivienne- To begin with, the dance is low impact, so it is suitable for women of all shapes, size and fitness abilities. Rather than aerobic exercise, belly dancing enhances and promotes co-ordination, it increases flexibility and it strengthens the core muscles by focusing on the use of all the abdominal muscles.
Vivienne- What is not generally known by the wider public is that the term ‘Belly Dance’ encompasses a wide range of style under that umbrella technology. For example, Saidi is a style of dance from Said in Upper Egypt which is very earthy, encompassing the use of a core and more hops and jumps. When doing this style of belly dance, a student would therefore get a more aerobic workout as the moves are more high impact with both feet being off the ground at the same time. In veil dance, which is very beautiful, feminine and fluid, the manipulation of a veil around the body making different shapes develops and requires a strong upper body and shoulders.
Below- Vivienne performaing a veil dance
“All in all it is a whole body programme for all women of all different sizes and ages”
This is all very interesting, all in all, how would you sell belly dancing to someone who has not tried it before? Vivienne- Well belly dance is a form of dance that enables the student to use muscles they may not have even known they had. Its fun, lively, interesting and goal driven, and there is always something new to learn, and the delight when a student masters a new move or technique encourages them to carry on.
Total Fitness & Health 5
Tone Up For Summer! Personal Trainer James Whittle Shows you how to tone up your body by using a kettle bell and the furniture in your garden! James suggests starting off this routine by completing it three days a week with a rest day inbetween each one, and then working your way up to four days a week. He also suggests that a mile long jog would be highly beneficial if weight loss is intended as it will add a cardio vasuclar section to the workout and will increase fat burning potential. James says that “It’s a really simple and easy workout, that is highly cost and time effective. You don’t need to join a gym and waste your money on an expensive membership when you can get the same results from a workout in your back garden.” Here at Total Fitness & Health, we agree!
Hamstring Stretch
Stand with one leg stretched and one leg bent, and push back the hips. Do this on both legs for 10 seconds.
Upper Body Twist
Stand with your feet together, and your arms stretched out and twist the body from side to side. Do 1012 reps, then rest for one 30 seconds, and repeat.
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All you need for this workout is a chair and a kettle bell!
Body Stretch
Stand with feet crossed over one another, and bend down to touch your toes for an all over body stretch. Hold for 10-15 seconds, and rise slowly, coming up with your head last.
May 2011
The Workout Deep Squats
Take the kettle bell and squat. The swing your arms between your legs, and rise up from the squat and lift arms to chest height. Do 15 reps then rest for 30 seconds. Do 4 sets of 15.
Inverted push Upper Arm Lifts
Stand with your feet wider than hips apart, and lift the kettle bell up to your chest, then lower down and repeat. Do 15 reps then rest for 30 seconds. Do 4 sets of 15.
“Always remember to warm up and cool down at the beginning and end of a workout�
Place both hands on a chair and extend the legs, making sure your bum is in line with the chair. Bend your elbows and lower yourself and then return to the starting position. Do 15 reps and then rest for 1 minute. Do 4 sets of 15.
Side Stretch
Place one hand on the chair with both feet extended. Raise the other hand into the air and hold the position for 15 seconds. Rest for 30 seconds and then switch arms. Do 2 sets on both arms.
Tricep Lift
Hold the kettle bell above your head and move your arms behind your head, then repeat the movement. Do 10-12 reps then rest for 1 minute. Do 4 sets of 15.
Total Fitness & Health 7
Be Happy In The Skin C
Collumist Camilla Aitken Edited by Tanya Radfar
rash diet. Gain Weight. Crash Diet. Gain weight. This is the vicious cycle that many women, much like myself seem to undertake at some point in their lives, if not for the entirity of it. The reason being? That ‘Skinny’ is what people have come to establish as what is atrractive in this day and age. I myself have suffered a lifelong battle with my weight and have always presummed that to achieve ultimate happiness, I would need to be skinny and have a svelte size 8 body that most women would kill for. However, trying to get this amazing body caused me nothing but grief, depression, and looking back i can safely say I became a bit of a social recluse. Although i managed to go down from a size 14 to a size 8, I still was not happy with the way that i looked. I still looked in the mirror and saw a fat person staring back at me. I could still see my imperfections and my flaws. That is when i realised that I would never be happy with the way that I looked, until i accepted myself for who I was, with all my imperfections. I thought to myself, how can anyone ever love me, if I dont love myself? I knew that it would take some work to gain the confidence to love myself, but with the use of hypnotherapy I was able to easily and rapidly learn how to love myself, my body, and my life. The key to happiness is not worrying about what you think you need in your life, but about appricating and loving what you do have in your life. When you are happy in the skin you’re in will you be able to achieve many of the things that you never thought were possible.
You’re In !
Love Your Life Live Your Life
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Get Cycling This Summer
Roy Pinks
LIVERPOOL. LONDON. MANCHESTER. NEWCASTLE. PORTSMOUTH
Your Health
Matters Our resident health expert Kristina Brockelsby talks about Binge Eating Disorder this month. Edited by Tanya Radfar
A
ccording to research conducted by the charity FoundationsUK, only 25 percent of young women are happy with their weight, leaving a massive 75 percent discontented with their bodies and the way they look. A person’s image is a huge part of their life and the media make that image an unrealistic and often unachievable one, usually leaving women feeling that they just can’t compete with the image that is portrayed, with a huge 61 percent of women admitting they feel inadequate to the Medias image of beautiful women. Research also found that 20 percent of women diet either all or most of the time and 22 percent of young women admit that they have stayed at home before because they didn’t feel that they looked good enough to go out. These are frightening statistics, and they show that it is not surprising that eating disorders are more prevalent today then they have appeared to be before The eating disorders that are most common within women and men are Anorexia Nervosa and Bulimia Nervosa, however Binge Eating Disorder (BED) is a disorder which does not gain much media attention.
Binge Eating Disorder
The problem with Binge Eating Disorder is that most people would assume that only people who are overweight or obese would suffer from it. When actually there are many individuals who have a normal body weight yet endure the illness. 20 year old Vanessa Gregory is a healthy nine and a half stones, and stands at 5 feet 5 inches tall. If you were to take a look at her you would not presume in a million years that she would suffer with an over eating problem, yet there are many women and men out there who do suffer from it. Although rapid weight gain is not the issue for some people, intense mental and psychological problems are. Vanessa: Every night without fail I will sit and I will eat everything and anything in sight. It doesn’t matter what the food is, and it doesn’t matter if I’m hungry. It’s like there is something inside of me that makes me eat even when I don’t want to, it’s like I become a totally different person and that’s what the scariest part of it is. Although I don’t put on as much weight as I should eating the amount that I do, I suffer from intense stomach cramps, indigestion, constipation, and I have
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trouble sleeping. I don’t like going out in public because I feel so disgusted with myself most days, so I usually just stay in, but when I stay in, I eat. It’s a vicious cycle. Debbie Williams is a Clinical Consultant to ‘Just be Well’, in Harley Street, London and is a trained hypnotherapist, who has worked along the likes of Paul McKenna. Being the second fattest girl in school left Debbie feeling humiliated and she suffered from intense bullying, and she decided to eventually do something about her weight. She cured herself of binge eating by studying the powerful system of Neurolingusitic Programming (NLP) with Hypnotherapy. “I totally transformed my life, and have been free from binge eating now for 10 years. I am now dedicated to helping people who suffer with the disorder that is ruining their lives by ridding them of the disease.”
For more information about Debbie Williams and to buy her hypnotherapy help CDs go to her website: www.stopbingeeatingonline.co.uk
May 2011
Symptom Watch A person suffering with Binge Eating Disorder will usually have these symptoms and do these things. • No control over the amount of food eaten • Vast amounts of food consumed in a very short period • Rapid eating during a binge • Eating until discomfort is cause and the body becomes physically uncomfortable • Eating is done in secret to avoid embarrassment or confrontation about the disorder • Feelings of disgust, depression, or guilt after binge eating.
Total Fitness & Health 11
The SlimQuickGroup
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