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LIFESTYLE HEALTH
SIDE-LYING QUAD STRETCH: This stretch targets the quadriceps and also provides a stretch for the hip flexors. 1. Begin by lying on your left side on a yoga mat with your legs extended out. 2. Release your right leg and draw your foot towards your bottom. Using your right hand, hold your foot so that your right leg is behind you with your foot close to your bottom. 3. Ensure that your right quad is parallel with your left quad. You should feel the stretch on the front of your right thigh. Hold this position, breathing deeply throughout. 4. Repeat this stretch on the other side.
BY ANGELA BEKIARIS
Stretch FIRST THING
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TART your morning off with a good stretch, says world-renowned fitness trainer Kayla Itsines, and say goodbye to that sluggish, tight feeling. Kayla suggests you start your day by checking in with your body and releasing any tension from sleep – in short, she wants us to start our day off on the right foot. Here are some of the stretches she recommends:
Make Small Changes
YOU'RE never going to start seeing results immediately, but your hard work will pay off if you stay motivated and inspired. So start off slow: You can't change your diet and fitness regimen at the same time. That will leave you feeling overwhelmed, which will probably end up with you quitting one, or both, of the new programmes. Experts suggest you make small changes. For instance, cut down on portions one week, start training the next, and so on. Rushing will only end in disaster ‒ give your body time to get into a healthy routine, which will in turn leave you feeling and looking incredible.
MERMAIDS: Do these to release tension from the side of your body ‒ they target the lats, obliques, shoulders and inner thighs. 1. Begin in a seated position. Bend your knees and position your feet together firmly on the mat. Using your left hand, tuck your left leg behind you so that your shin and the top of your foot is resting on the mat. Release your right leg and place your shin and the outside of your right foot on the mat, resting your foot on the inside of your left thigh. Release your left arm and rest your hand on your left foot. This is your starting position. 2. Lengthen your spine to sit up tall and reach your right arm towards the ceiling.
COURTESY OF WWW.KAYLAITSINES.COM PIC: ADOBE STOCK
IF YOU’VE WOKEN UP WITH A STIFF NECK: 1. With your arms by your sides, plant both feet on the floor slightly further than shoulder width apart. This is your starting position. Gently rotate your neck to bring your chin towards your right shoulder. 2. Gently rotate your neck to return to starting position. Repeat, rotating your chin towards your left shoulder. Continue alternating between right and left.
T STRETCH: This h opens the chest houlders. 1. Plant both feet on the floor slightly further than shoulder width apart. 2. Bring your hands together behind your body and interlock your fingers. 3. Gently extend your arms and pull your hands away from your body. This should cause your shoulders to retract and open up your chest.
Satisfy That Sweet Tooth
FEELING like something sweet but don't want to feel guilty after? Here are some suggestions: 1.Choose naturally sweet foods, like fruit. 2.Make a healthy smoothie. 3.Make healthy desserts like berry popsicles. 4.Make healthy chocolate swaps – dark chocolate for the win!
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“I LIKE to have a glass of water first thing in the morning after my stretch routine because it helps to rehydrate my body and kickstart my metabolism,” says Kayla, who adds this will delay her first coffee until mid-morning.
Guide to feeling good in your 30s, 40s, 50s, 60s+
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