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♦ ♦ Place heels slightly further than shoulder width & turn your toes out to 45°. ♦ ♦ Lower into a squat, with your chest up, back straight & knees pointing to your toes. ♦ ♦ When you’ve reached the bottom of the squat (knees at 90° or just below) power up into the air, jumping nice & high. ♦ ♦ Land again into a sumo squat, without locking your knees. Repeat.
♦ ♦ Start in push-up position on your hands & toes.
♦ ♦ Stand with one foot on top of a bench (your whole foot - not just your toes). ♦ ♦ Using the power of your raised (front) leg, stand up as if walking up stairs, raising your back knee to your chest. ♦ ♦ Slowly lower using the strength of your glutes. Repeat.
♦ ♦ Using your abs & hip flexors, bring one knee towards your opposite elbow in a diagonal motion. ♦ ♦ Return to your starting position & repeat with the opposite leg. ♦ ♦ Starting slowly, turn this into a fast motion. Keep your body flat, core switched on & ensure the moving leg doesn’t touch the ground.
♦ ♦ Start in sumo squat with both hands close to your chest, holding dumbbell upright. ♦ ♦ Lower into the squat (knees at 90° or a bit lower), pointing your knees toward your toes. ♦ ♦ Raise up by pushing through the heels of your feet, keeping your knees wide & body upright.
4
Clean & Press (with dumbbells) {can add push-ups} x 10 REPS
5
Cross Mountain Climbers x 50 REPS (25 EACH SIDE)
6
STRAIGHT Leg Jackknifes with one dumbbell (or medicine ball) x 20 REPS ♦ ♦ Assume starting position by lying on your back with your legs straight & feet together. Hold dumbbell with both hands over your head. ♦ ♦ Sit up with the dumbbell held straight-armed, raise your legs at the same time. ♦ ♦ Hold one dumbbell in each hand at your side, bend your elbows & curl the dumbbells towards your chest (hammer curl). Keep your elbows close to your sides. ♦ ♦ Push the dumbbells above your head, fully extending your arms & lower the dumbbells in the reverse motion. ♦ ♦ Bend at hips & knees to place dumbbells on the ground. ♦ ♦ Stand up with correct posture. Repeat. TIP FOR ADDED PUSH-UP: Jump your feet behind your body to land in a safe push-up position (don’t let your hips sink when you land with your feet). LORNAJANE.COM 24.
♦ ♦ Using your abs, sit up until the dumbbell almost touches your toes & slowly lower to starting position. ♦ ♦ Tap your heels & dumbbell on the ground. Repeat.
Tip for Beginners: Instead of straight legs, bend your knees & pull them to your chest while sitting up with the dumbbell. Don’t reach too far, the goal is to crunch to your knees, not reach out over them.
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CURRENT LOCATION? Right at the moment I’m at the edge of the Serengeti. The last 3 days I’ve seen over 40 lions, 3 leopards, 3 cheetahs, countless elephants and giraffes… Before this I was in Rwanda working with my charity Gardens for Health International.
TOP TRAVEL TIPS? Be flexible and enjoy yourself - stressing too much about food will hinder digestion and not help your health at all. Right now, probiotics and malaria pills are saving me. I also carry digestive enzymes to break down heavier-than-usual meals (can’t be too picky when you travel!) and lots of bee pollen, which I eat for energy.
NUTRITION SECRETS? 1. Eat as closely to nature as possible. My clients drink my Glowing Green Smoothie, where the fruits and vegetables are blended and the juice and fiber is intact vs. a green juice (which is processed, as the fiber is extracted and it is no longer a whole food). 2. Adopt a high (if not all) plant-based diet in keeping with the shape of our digestive tract, which is similar to plant-eating chimpanzees and gorillas. 3. Soft drinks, artificial sweeteners and other such processed items are not part of nature and will hinder your natural beauty!
MOST POWERFUL SUPERFOODS? Local greens, other veggies and fruits you can you get fresh (such as lemons, spinach and kale).
BEAUTY ROUTINE? I keep it simple and use mostly natural products. Lots of coconut oil on my skin, sulfate-free hair products and I only wash my hair twice a week to keep it from drying out.
ORIGINS OF THE GLOWING GREEN SMOOTHIE... I was sitting in my kitchen in the West Village of New York City one day and I blended a bunch of greens from the market. Then I saw a banana and had a strange inspiration to add it in. I ran over to make my roommate at the time try it. Voila! That was the beginning of the Glowing Green Smoothie.
HOW TO GET HEALTHY (FAST)… Drink the Glowing Green Smoothie, cut dairy, gluten and excessive oils, eat lots of Dharma’s Kale Salad and other recipes in The Beauty Detox Foods and take up a meditation practice.
Nutritionist to the stars and New York Times best-selling author Kimberly Snyder spills her beauty secrets in an ACTIVE LIVING exclusive. Writing to us from her tent in the African wilderness, this jet-setting beauty whiz is changing lives across the globe, one green smoothie at a time.
ONE AWE-INSPIRING BOOK… Autobiography of a Yogi by Paramahansa Yogananda. It opened my eyes about ten years ago. If you have an interest in yoga or meditation, do check it out.
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When you detoxify your body, the results show on your skin. ♦♦
Drink hot water with lemon every morning.
♦♦
Stick to organic whenever possible.
♦♦
Start each day with a Glowing Green Smoothie.
♦♦
Exercise (but not to excess).
♦♦
♦♦
Take a magnesium oxygen supplement before bed.
Stick to whole, plant-based foods such as fruits, vegetables, whole grains, nuts and seeds.
♦♦
Eat a high plant-based diet (or all, as I do).
♦♦
♦♦
Drink a lot of water and avoid excessive caffeine.
Eat plant foods rich in omega-3 fatty acids, such as chia seeds, walnuts and green veggies.
♦♦
Eliminate refined sugars and common allergens such as wheat, soy, dairy products and peanuts.
♦♦
Minimize or eliminate animal protein. If you do eat animal protein, choose organic, naturally raised, and pastured meats like free-range organic poultry.
♦♦
Drink plenty of pure water throughout the day.
♦♦
Eat a lot of raw foods that contain their own water, like salads with lots of brightly colored vegetables.
♦♦
Avoid caffeine and alcohol, which are dehydrating.
♦♦
Take in extra fluids when you are hot, unwell, stressed or plan to exercise.
Sunlight is important because it supplies valuable Vitamin D. To that end, you need to get about 10 minutes of sunlight on the skin each day to allow your body to synthesize Vitamin D. Too much sunlight, however, can be harmful, just like anything in excess.
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♦♦
18 ounces white fish fillets, chopped into 1 inch cubes
♦♦
1 clove garlic, minced
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Pinch of chilli flakes
2 tbsp. fresh coriander, chopped
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Juice and zest of 1 lime
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1 inch knob ginger, finely grated
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1 tbsp. roasted sesame oil
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Salt and pepper
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Leftover marinade from above
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Juice from 1 lime
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1 tbsp. tahini
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Water, if needed
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1 tsp. fish sauce (optional)
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1 tbsp. coconut oil
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2 cups spinach
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1 cup millet
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1 cup pineapple, diced
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3 cups water or stock
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Salt and pepper
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2 tbsp. chives, finely chopped
2 oranges, segmented (keeping the zest and leftover orange for the dressing)
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2 tbsp. fresh coriander, chopped
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1/3 cup pecans, toasted
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Juice and zest from orange scraps 2 tbsp. olive oil
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♦♦ ♦♦
1 tsp. Dijon mustard Salt and pepper
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♦♦
1 cup macadamias
♦♦
1 cup coconut flakes
♦♦
2 cups natural yogurt
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1 cup almonds
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1 tbsp. honey
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1 tbsp. honey
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1 tsp. vanilla extract
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1 tsp. sugar-free chai spice
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1 cup berries (if using frozen, make sure they are defrosted first)
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2 tbsp. natural yogurt of choice
♦♦
2 cloves garlic, minced
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1 tbsp. roasted sesame oil
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1 tbsp. tamari
♦♦
1/2 tbsp. mirin
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1 red chilli, finely chopped (add chilli to your taste)
♦♦
1 lime, juiced
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1 large carrot, made into noodles using a julienne peeler
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1 zucchini, made into noodles as above
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1 capsicum, finely sliced
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2 spring onions, finely sliced
♦♦
11 ounces prawns, peeled
♦♦
1 egg, whisked
♦♦
1 tbsp. fish sauce
♦♦
1/2 bunch coriander, to serve
♦♦
1/2 cup quinoa flakes
♦♦
6 slices fresh pineapple
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Lime wedges, to serve
♦♦
1 cup boiling water
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1 punnet blueberries
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2 tsp. honey
♦♦
2 cups natural yogurt
♦♦
1 tsp. vanilla extract
♦♦
Handful of pecans
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