Fitness Pages by mwnteam MWN

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Health trend Mushy meals Liquidized meals: that’s a slightly more mature way of saying baby food or ‘goo’. But that’s apparently how Lady Gaga and Jennifer Aniston beat hunger pangs. In the UK, this latest diet trend has seen wet baby food sales increase by 20% as it is claimed that making purée out of your meals and eating baby-sized portions helps digestion and reduces overall intake. RM

Hollywood’s silhouette shaper One hour a day, six days a week, that’s all you need to kinda look like Gisele or J. Lo. Fitness expert Tracy Anderson’s home Metamorphosis plan makes this possible She explains in her own words. “You are how you move. Everyone is beautiful no matter their shape or size but when we are in proportion we are stunning. Change is possible once you identify the problem areas and focus on changing re designing your muscular structure. How you build up muscle is key: You don’t want to look massive and masculine. Switch exercises every 10 days as muscles, especially the smaller ones, have good memory and need to be continually challenged and stimulated.” “For long term results, make exercise a priority. Not caring about your body will mess up the way you look later in life. One hour, minimum 30 minutes, six days a week is all you need to stay connected with your body and get results.” “Using the body in the same way over and over again can lead to injury or joint problems. With dance aerobics, you are still pounding but are constantly shifting

your body and transferring the weight meaning the joints wear out less.” “Lifestyle is an exhausting word, but identify who you are and make exercise a part of that ‘you’. One study showed women spend 80% of their day thinking about negative body issues over lunch, getting dressed, and reading magazines… Reverse this critical train of thought and you’ll feel more powerful.” “ Banning foods from someone’s diet can be dangerous. Ban nothing eaten in moderation but put a stop to regular overindulgence. Processed foods with ingredients you cant pronounce and more than five ingredients should be avoided.”

ROMINA MCGUINNESS METRO WORLD NEWS

What you do:

Tracy’s top moves

Alternate Arm Hit: Reach the energy of your arm to the right while your torso pulls in the opposite direction. Reach as if there’s a basketball bouncing just out in front of you, and you’re going to smack it away. Keep your arms straight then flick through the wrist.

Bend and Kick Back: Shift your weight to your arms and extend your right leg directly behind your right hip on an upward diagonal, toes pointed, so that your body extends in a long line from your chest back through your leg. Then your knee travels forward toward your right shoulder. Keep your leg at hip height even as it bends at ninety degrees.

For more info, check out http://tracyandersonmethod.com

Anderson

Analysis

Dial 911? New research led by The World Health Organization has admitted that the radiation produced by mobile phones could increase the risk of developing brain cancer. For years this possibility has made headlines but this is the first time fears are being taken seriously. There are an estimated 5 billion mobile phones in use across the world. Although they have yet to provide a clear link between the two that have identified mobile phones as a potential carcinogenic, so hang up. RM

Yoga pose. Cat Pose/Marjariasana

BODY FOCUS: PIPPA’S TONED BUM

MARK ANTHONY PILATES EXPERT

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Pippa

Sure, Kate looked great, but its Pippa’s toned ‘derrière’ we want to flaunt on the beach this summer. We asked Pilates expert Mark Anthony how.

behind you again high enough so that you feel a contraction in your glute. Perform this 15 times and then repeat the exercise with the other leg.

Start with: Pre exhaust movements to ﬁre up weak butt muscles

Go into: Wide stance squats and lunges

Standing leg lifts: from a standing position keep the right side leg slightly bent with the left leg straight and slightly off the floor. Raise this leg high enough so that you feel contraction in your hip and glute. Pause briefly at the top and return to the start position. Once you have done fifteen reps, pause, and with the same leg turn the foot slightly outwards and swing the leg

Squats tone, perk and lift the bum as they trigger the glutes, inner, front and back of the thigh. Take a wide stance, with your toes turned out to 10 O`Clock and 11 O’clock and tilt your pelvis backwards and drop down so that your legs are parallel to the floor and so that your back is straight. Immediately push up to the start position. Do two lots of 15 repetitions each.

Lunges are fundamental for developing strong glutes and lifting the bum. From a standing position step forward into a lunge so that your rear knee is nearly touching the floor. Keep your abs in tight and back up straight. Move back to the start position and alternate the leg. Do two lots of 15 reps. Make sure you rest in between sessions, as your muscle fibers need to heal and recuperate before they can get stronger. Eat: the right fuels

You must feed your body right if you want your body to respond to the workout. Think of it as putting fuel in a Ferrari. Drink two liters of

water a day and eat small regular meals, three main meals and two snacks. Eliminate salt, sugar, fat (saturated fats, processed foods, high fat creams), alcohol and simple carbohydrates such as white rice, white pasta and white bread. Load up on complex carbs such as brown rice and pasta. Start the day right with a breakfast of two poached eggs or rye bread with baked beans. Peel oﬀ: the orange peel

Cellulite is the build up of fat deposits under the skin. Pick exercises that burn body fat fast such as weight training. Cellulite busting foods include barley, broccoli, spinach and spirulina.

Start on your hands and knees in a tabletop position. Make sure your knees are placed directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the ﬂoor. Become aware of the length and quality of the breath. Center your head in the neutral position, eyes looking at the ﬂoor. As you exhale, round your spine towards the ceiling, making sure to keep your shoulders and knees in position. Feel the tailbone and the crown of the head lifting equally towards the

sky. Press into the palms to drop the shoulders away from the ears and to reach the middle and upper back towards the ceiling. Release your head towards the ﬂoor but don’t force your chin to your chest.

Inhale, coming back to neutral tabletop position on your hands and knees.

If you have diﬃculty rounding the very top of the upper back ask a friend to lay a hand just above and between the shoulder lades to help you activate the area.

This pose is often paired with the cow pose on the inhale for a gentle, ﬂow-

ing vinyasa. STEPHANIE KNUTSSON, BODYISM YOGA INSTRUCTOR

Beneﬁts This pose is particularly beneficial for people suffering from stress Stretches the back and torso and the neck Provides a gentle massage to the spine and belly organs Energizes the spine Strengthens and tones your abdominal muscles Increases circulation of the spinal fluid and massages your digestive organs Increases the mobility of your vertebrae

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Want a baby?

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Make a stash

The walnut most nutty Researchers from the University of Scranton Pennsylvania have shown that walnuts are the healthiest nut, beating pistachios, peanuts, almonds and pecans to the top spot. Dr. Vinson explains that the antioxidant levels were analyzed for nine types of nuts and that a handful of walnuts contained double the levels of the rest. “Walnuts have been shown to improve endothelial function, another mechanism related to heart disease, and although they are high in hearthealthy polyunsaturated fats (walnuts more than any other nut) consuming them in moderation, one or two handfuls, does not cause weight gain,” he said. ROMINA MCGUINNESS

Lashes like Liz: unique Liz Taylor’s luscious eyelashes were caused by a rare genetic defect more common in dogs than humans. She was born with an extra row, a condition referred to as distichiasis, whereby the hair grows where there is meant to be an oil gland on the ‘wet part’ of the lashes as well as those that grow on the outside of the eyelid. RM

Yoga is one of the most ancient forms of relaxation In conjunction with treatments such as IVF, it can be used as a natural tool to enhance fertility and increase your chances of conceiving We look at how the poses and calming effects prepare the body About one third of infertility issues are said to be down to the women, and struggling to conceive remains very much a taboo subject in a world where we believe we can have anything—including babies on demand. But a woman’s body must to be ready both physically and mentally in order to act as the baby’s incubator for nine months. The most common cause of infertility is dysfunctional ovulation, the monthly releasing of eggs. Issues such as stress or hormonal imbalances can cause irregularity or altogether stop this process. Age can also be an issue with the biggest ‘drop’ happening to women in their mid thirties. Damaged fallopian tubes (along which an egg travels and is fertilized from the ovary to the womb) can also make it hard for a couple to conceive naturally. Since it is the woman's body and mind that has to be healthy and free of stress, it is her responsibility to create the most favorable conditions for conception. Yoga teacher Jane Kersel explains how the mounting pressure from the constant need to try for a baby can become overpowering and verging on obsessive. “A woman can enter a pushy mind set of ‘this has to happen’, impacting the

“The main beneﬁt of yoga is letting go of stress and relaxing. Many times this is a factor in fertility. Often, when people are trying to conceive, they do so once they stop trying because they let go of the pressure.” MANDY INGBER, PERSONAL YOGA INSTRUCTOR TO JENNIFER ANISTON

couple intimately and turning sex into little more than a baby-making tool. You can’t conceive a baby as you set up a board meeting,” she says. Going through infertility issues is stressful, and when we are stressed, some feel that their body betrays them. We breathe shallowly and the body holds on to the fear and stores this as stress, says Natalie Engler, a practitioner of restorative yoga (a relaxing, quiet, and effortless technique that stimulates the body’s quieting systems). “Stress releases the hormone cortisol, and high lev-

els of this may interfere with reproductive hormone function responsible for ovulation and healthy gynecological function,” she adds. The body sees stress as an invader, signalling to the body that now is not a good time to get pregnant. As an ancient practice developed at a time when people didn’t separate the body from the mind, yoga acts as a trigger for relaxation. “In yoga, the body and mind continuum is inseparable,” explains yogi Dr. Robin Saraswati Tiberi, whose teaches classes focused on fertility. “Stress makes our biological clock age faster so by reducing stress, yoga helps control this premature ageing.” “As yoga invites you to slow down,” he continues, “it restores balance and energy throughout the body and is best done in conjunction with IVF.” For Engler, yoga teaches us to open up the body with the breath, reducing this stress response, balance hormones and return the body to a natural state. And keep it up post-baby, too. We’ve heard parenthood may be stressful.

ROMINA MCGUINNESS METRO WORLD NEWS

STIMULATE YOUR OVARIES SETU BANDHA SARVANGASANA

DSALAS

(Supported bridge pose) Lying flat on the floor, belly up, bend your knees so that your feet are as close to your buttocks as possible. Place your feet firmly on the ground. Inhale and on the exhale lift your pelvis and buttocks up, off the floor. Your thighs and inner feet should stay parallel

to each other. Move your arms underneath you for extra support and clasp your hands together.

BADDA KONASANA

DSALAS

(Cobbler’s pose) Sitting on your mat with your legs straight out in front of you, exhale and bend your knees, pulling your heels toward you. Keeping your feet on the ground, drop your knees towards the ground, pressing the soles of your feet together. Do not push down on your thighs or force your knees further down than they want to go.

Bring your heels as close to your body as you can, keeping the outer edges firmly in contact with the ground.

LEGS ON THE WALL POSE

DSALAS

(Relaxation) Lie down on the ground with your buttocks as close to the wall as possible On an exhalation, slowly extend your legs up the wall so that your body forms a 90-degree angle. Continue inhaling and exhaling. Hold the pose for a few minutes before slowly lowering your legs to the ground.

Lie down on the ground with your buttocks as close to the wall as possible. BODYISM.COM

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ROMINA MCGUINNESS METRO WORLD NEWS

What you do:

Tracy’s top moves

For more info, check out http://tracyandersonmethod.com

Anderson

Analysis

Yoga pose. Cat Pose/Marjariasana

BODY FOCUS: PIPPA’S TONED BUM

MARK ANTHONY PILATES EXPERT

GETTY IMAGES

Pippa

Sure, Kate looked great, but its Pippa’s toned ‘derrière’ we want to flaunt on the beach this summer. We asked Pilates expert Mark Anthony how.

behind you again high enough so that you feel a contraction in your glute. Perform this 15 times and then repeat the exercise with the other leg.

Start with: Pre exhaust movements to ﬁre up weak butt muscles

Go into: Wide stance squats and lunges

You must feed your body right if you want your body to respond to the workout. Think of it as putting fuel in a Ferrari. Drink two liters of

Cellulite is the build up of fat deposits under the skin. Pick exercises that burn body fat fast such as weight training. Cellulite busting foods include barley, broccoli, spinach and spirulina.

Inhale, coming back to neutral tabletop position on your hands and knees.

If you have diﬃculty rounding the very top of the upper back ask a friend to lay a hand just above and between the shoulder lades to help you activate the area.

This pose is often paired with the cow pose on the inhale for a gentle, ﬂow-

ing vinyasa. STEPHANIE KNUTSSON, BODYISM YOGA INSTRUCTOR

XXXDAY, 00 MONTH 200X

Chilling and

sweating

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Health SOS:

Yoga makes the heart grow fonder Practicing Yoga (especially the downward dog pose) on a regular basis could help regulate heart beat, reduce symptoms of depression and lower the risk of a stroke. The research carried out by Dr Lakkireddy and the University of Kansas Hospital showed that after three months of doing poses, breathing exercises and yogic meditation patients suffering from atrial fibrillation (a common heart defect) reported less anxiety and depression and fewer irregular heartbeats. Lakkireddy insisted that yoga is a healthy complement to existing medication, not a replacement. ROMINA MCGUINNESS

BODYISMYOGA

Yoga pose. Downward dog/Adho Mukha Svanasana

What you do:

Beneﬁts

FLICKR CC VIVEK JENA

Recession depression

Research done by the BBC in the UK has shown that demand for Prozac, a potent antidepressant drug has risen by 40% in the last four years, coinciding with the current state of economic and financial turmoil.

Have a water leak and can’t leave the house? Waiting for a parcel ‘due’ between 8 am and 8 pm? Stuck at home and itching for a workout? We give you a series of exclusive moves to get you moving, even if you’re stuck in your lounge

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4 GRAPHIC: RACHEL HARRIS

Come rain or shine, fitness experts Carlos Leon and Jeff Bell talk us through six simple exercises we can do at home.

Cut down on drinks with kudzu root The root of the kudzu plant could help curb — not stop — your drinking. Assistant Professor of Psychology at Harvard Medical School Dr. Penetar explains how the root contains isoflavones, traditionally used in Chinese medicine to treat general maladies such as mild fever in addition to alcohol-related problems. “In our experiment we found kudzu significantly decreased alcohol intake (beer) in a 1.5 hour afternoon laboratory drinking session.” Penetar emphasizes that although it only reduced drinking, it might be effective to control binge drinking (more than 5 drinks in a short period of time). Kudzu is traditionally made into a powder and then brewed as a tea.

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Push ups How: Start on your hands

and feet. Keep the torso in a straight line by drawing in your belly and maintaining a sturdy plank position. Lower the torso towards the floor stopping two to four inches above the floor. Press the torso back up maintaining the tight straight line in the body. Repetitions: 5-20 Beneﬁts: This works the shoulders, the chest, the back and your core.

Burpees How: From a standing posi-

tion crouch down until your hands touch the floor in front of you and your hips drop to knee level (no lower) and immediately thrust both legs back to assume a push up position on your hands and feet, not your knees. Now reverse the thrust back to the crouch position and

quickly stand up. Repetitions: 8-15 Beneﬁts: This strengthens legs, activates the core and shoulders, burns calories and increases heart rate.

Squats How: Start with your feet hip width apart, pointed straight ahead or slightly out (no more than 30 degrees). Place a small stool or bench behind you as a direction and depth marker. Place your hands on

your hips, overhead or straight out in front of you at chest level. Sit back initiating the squat with your hips. As you squat, focus on keeping your torso as upright as possible. Keep your knees directly over your ankles or toes and lower down until your hips are as low as your knees. Repetitions: 12- 25 Beneﬁts: This strengthens the legs, hips, core and lower back. You will be building muscle all over the body while burning lots of calories.

Renegade Rows How: With two moderate

weight dumbbells, one in each hand, assume a push up

Side to side lunges to overhead press with weight How: Stand with your feet together and with a weight in each hand. Bring your hand up to shoulder level keeping your elbows bent. Side lunge the right leg directly to the right just beyond hip width apart. Bend the right knee as your foot lands on the floor. Squat down, taking your hips back to knee height and keeping the left leg

position with your hands gripping the weights. While balancing on the left arm and both feet, slowly (and with control) pull the right hand (bending the elbow) until the hand reaches the ribs. Return the right hand back to the floor (do not shift your hips) then with control repeat with the left hand. Next, keeping the hips till and level with the spine, draw the right knee to the left elbow then return to the floor and repeat with the left leg. Repetitions: Perform each arm and leg action in sequence (pull/pull-knee-knee) for a minimum of 4 repetitions working up to 12 repetitions Beneﬁts: This strengthens the entire core, engages the shoulders, and works the straight land with both feet flat. Reverse the lunge back to the middle placing your feet together as you press both dumbbells directly overhead. Repeat the exact same lunge with the left leg this time lunging to the left. Repetitions: Repeat performing alternate sides 10-20 times Beneﬁts: This will strengthen and stretch the groin muscles and improve hip joint and mobility.

triceps, hips, groin and thigh muscles as it is very cardiovascular in nature.

Side oblique reaches How: Lying on your side,

place your elbow on the floor directly underneath your shoulder, palms facing down. Lift the floor facing side of your body up onto your elbow and feet. Stack your feet one on top of the other or cross your top foot over the bottom foot. Focus on using the side abdominal muscles (the obliques) to hold the body in place as you let your free arm reach up to the ceiling. This is called the oblique top position. Next reach and rotate the top arm. Rotate the torso approximately 20-30 degrees. Return the top arm to the top oblique position. Repetitions: 6-12 times on each side Beneﬁts: This strengthens the core and obliques, shoulders and outer hip muscles and helps build stability and balance throughout the entire body.

ROMINA MCGUINNESS METRO WORLD NEWS

Calms the brain; helps relieve stress and mild depression Energizes the body Stretches the shoulders, hamstrings, calves, arches, and hands; strengthens the arms and legs Helps prevent osteoporosis Improves digestion Relieves headache, insomnia, back pain, and fatigue

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling.

3 4

Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer arms and press the bases of the index fingers actively into the floor. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang. Stay in this pose anywhere from 1 to 3 minutes. STEPHANIE KNUTSSON, BODYISM YOGA INSTRUCTOR

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Chilling and

sweating

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Health SOS:

BODYISMYOGA

Yoga pose. Downward dog/Adho Mukha Svanasana

What you do:

Beneﬁts

FLICKR CC VIVEK JENA

Recession depression

ROMINA MCGUINNESS GETTY IMAGES

4 GRAPHIC: RACHEL HARRIS

Come rain or shine, fitness experts Carlos Leon and Jeff Bell talk us through six simple exercises we can do at home.

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Push ups How: Start on your hands

Burpees How: From a standing posi-

quickly stand up. Repetitions: 8-15 Beneﬁts: This strengthens legs, activates the core and shoulders, burns calories and increases heart rate.

Renegade Rows How: With two moderate

weight dumbbells, one in each hand, assume a push up

triceps, hips, groin and thigh muscles as it is very cardiovascular in nature.

Side oblique reaches How: Lying on your side,

ROMINA MCGUINNESS METRO WORLD NEWS

3 4

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OTHER TECHNOLOGY RELATED HEALTH ISSUES

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The naked therapist reveals all K

GETTY IMAGES

BLACKERRY THUMB Furiously and repeatedly tapping away at your mini keyboard with all day can lead to painful swelling in the fingers.

If you don’t want wrinkles, try an iPad. The screen is bigger than your smartphone.

Help! Is eating fruit making me fat?! Weight Watchers’s new points scheme gives fruit a zero value, making it an all your can eat food. But some believe that eating too much could expand your waistline. Fruit is packed with all sorts of goodness—vitamins, fibre, antioxidants—but the high fructose content can be a problem for people with high cholesterol or diabetes. “Some fresh fruits including pineapple, mango and banana and dried fruit like figs have a higher calorie content than others such as water melon or berries. The best is to have a mix of these to ensure a healthy intake of vitamins and minerals and super nutrients,” says nutritionist and dietician Amanda Ursell. ROMINA MCGUINNESS

NATIONAL PECAN SHELLERS ASSOCIATION

Superfood: Pecans

“Eating a handful (30 grams) of pecans a day could improve heart health.” A study carried out by Loma Linda University in the USA shows that the nut is particularly rich in gamma tocopherol, an antioxidant found in vitamin E that helps reduce inflammation in the arteries. “The idea is to substitute the nuts for the unhealthy fats currently present in your diet such as fatty meat or high fat cheese,” explains lead researcher Ella Haddad. “Swapping these foods for pecans will help keep your calorie intake down.” ROMINA MCGUINNESS

A new study shows ...

Being unemployed ... ... may be better than having a stressful job. A position with high demands and no supportive feedback from your boss may cause more mental distress than being out of a job, according to new research from researchers at Australian National University.

Blackberry Botox?

EYE DISCOMFORT Staring at a computer screen for long periods of time can cause discomfort in the eye. The glare from the computer screen could cause you to suffer from eyestrain, headaches, dry eyes and blurred vision.

Squinting while using your mobile may cause wrinkles and fine lines But does that mean you need an injection to cure them? Seriously? We asked two experts for opinions and got two very different answers. Laughter, stress, pollution and age are all factors that cause wrinkles but little did we know that technology was the latest addition to this list. Facialist and skin expert Nichola Joss noticed that her clients were developing a change in the way their facial muscles were behaving as a result of scrutinising the small screen of their iPhone of Blackberry. There is a natural tendency to squint at the screen when reading messages, creating an area of tension and the development of fine lines and wrinkles around the brow. Noted cosmetic surgeon Dr. Jean Louis Sebagh says the problem is easily rectified with a bit of light Botox. Joss however believes that non-invasive techniques such as facial massages are enough to correct this imperfection. We hear them both out.

ROMINA MCGUINNESS METRO WORLD NEWS

THE BOTOX BELIEVER DR. JEAN LOUIS SEBAGH SAYS:

FACIALIST AND SKIN EXPERT NICHOLA JOSS SAYS:

“Yes, Botox will help correct fine lines in the face caused by mobile technology”

“No, Botox will just paralyze your muscles and increase tension in the face”

nti-ageing expert Dr. Sebagh believes “Blackberry” wrinkles are a real problem, and has been giving some of his patients small injections of Botox in the muscles in their forehead. “We particularly tend to squint at the screen of hand held devices because they are small and as a result, we frown when we try to read or look at them,” he says. According to Sebagh, the lines themselves are essentially no different than classic wrinkles; rather it is the way they are caused. Sebagh’s clients coming in for this specific Botox are as young as 30. “From a medical point of view, Botox is a safe and effective method of treating the condition as it can help delay the onset of lines and diminish the lines that do occur,” he says. Dr Sebagh stresses that this is “not a problem which affects everyone” and admits that vanity is in part to blame. “There is nothing wrong with someone wanting to look their best. If someone requests a treatment they neither need nor will benefit from, I will not give it to them.”

ver the past few years, I started feeling an increase in tension around the forehead,” says Joss. “It’s not something I noticed visually, I could just feel how tense the skin was. Talking to my patients, I noticed they all shared one thing in common, smartphones.” “Many people, and they are getting younger and younger, are reverting to Botox to correct so called imperfections but this will have a paralyzing effect,” she continues. “If you have had Botox and are a smartphone user and texter, you will be unable to use the correct muscles and others will try compensate.” The concentration of stress and tension around the eyebrows, bridge of the nose, across the forehead—all this will pull everything towards the centre of the face. Joss’ solution is the simplest; ease these fine lines by regularly massaging the tension out of your face in order to relax the muscles. “The reality is that we will not get away from smartphones any time soon. I switched to an iPad, the larger screen means you don’t scrunch your face up so much when using it.”

“O

CELLPHONE ELBOW Holding the phone to your ear, you are bending your elbow and stretching the nerve that extends underneath the funny bone and controls the fingers. Staying in this position for too long will eventually choke the blood supply to the nerves, and your fingertips will feel all tingly.

Sarah White is a naked therapist. Not spiritually naked, but physically naked: During a one hour session, conducted online, via webcam, she’ll gradually take off her clothes off while offering therapy. White’s new technique garnered worldwide press a few weeks ago, causing cynics to roll their eyes (she’s unlicensed and bases her techniques on tenants she learned as a psychology undergrad student) and others to log on immediately (at sarahwhitelive.com). White, interviewed via webcam (while fully clothed), insists that her sessions are “no strip show” and that what she provides is a unique and mind opening experience that can make people feel freer, stronger, happier and healthier. “My clients are mostly men and that’s something I’m incredibly proud of as, unlike women, they rarely seek out therapy and are more likely to meddle with violence, depression and suicide,” she says. “Men don’t scare me and I'm very confident about talking to men.” So who uses the service? “I speak to single men trying to get better at meeting girls, guys that want to know what women want and those that just aren’t comfortable around naked women,” says White. She also gets married men that want to speak to someone other than their wife. “Sometimes these guys are involved in stale relationships and are just curious to

“These guys are involved in stale relationships and are curious to ﬁnd ways to spice things up” SARAH WHITE find new ways to spice things up.” Even jocks with twenty girlfriends have reached out to her, as they are unable to meet the ‘one’ or have issues with their sexuality. And women visit, too….yep, women who want to know what men want, and how to ‘connect’ with them—sexually we imagine. By the end of the hour, White will have gradually removed her coat, jacket, shirt, stockings, bra and underwear. This transformation is what helps her clients get more intimate, communicative and trusting, she claims. It allows them to let go of their own inhibitions and restrictions. “I was raised to believe that sexuality is a healthy, pleasurable experience,” says White. “Some people lose all ability when faced with a naked woman and I help them learn how to stay focused and express themselves better.” Yes, stay focused. Very focused. Sorry, Sarah, what were you saying? ROMINA MCGUINNESS

Joss’ wrinkle busting DIY facial massage A simple massage will help de-tense your face and alleviate puffiness around the eyes. Massage from the centre of the face using small circular motions outwards and upwards applying a decent amount of pressure. Gently sweep your fingers from the nasal pyramid towards the temples and around the area between your eyebrows to ward off those unwanted lines.

White says her therapy is not a strip show

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GETTY IMAGES

OTHER TECHNOLOGY RELATED HEALTH ISSUES

plus

The naked therapist reveals all K

GETTY IMAGES

BLACKERRY THUMB Furiously and repeatedly tapping away at your mini keyboard with all day can lead to painful swelling in the fingers.

If you don’t want wrinkles, try an iPad. The screen is bigger than your smartphone.

NATIONAL PECAN SHELLERS ASSOCIATION

Superfood: Pecans

A new study shows ...

Blackberry Botox?

ROMINA MCGUINNESS METRO WORLD NEWS

THE BOTOX BELIEVER DR. JEAN LOUIS SEBAGH SAYS:

FACIALIST AND SKIN EXPERT NICHOLA JOSS SAYS:

“Yes, Botox will help correct fine lines in the face caused by mobile technology”

“No, Botox will just paralyze your muscles and increase tension in the face”

“O

White says her therapy is not a strip show

+ plus

Banish that bad breath Don’t blame the raw onion in your salad for your bad breath, otherwise known as ‘halitosis’. According to nutritionist Michele Kingston anything from poor dental hygiene, a build up of plaque, infected gums and abscesses can cause odors to emanate from our mouth. A sluggish bowel and poor digestion (when food is digested slowly, it can putrefy in the bowel and release an odour through the mouth) along with smoking and dehydration can cause the smell. Stop it:

A clean diet Improve digestion by eating lots of fibre from vegetables, fruits and whole grains. Go heavy on crispy, fibre rich fruit and vegetables such as apples, carrots and celery as these chewy foods increase the production of saliva, that helps keep the mouth moist and wash away the particles. Their firm texture can also help scrub away bacteria.

H2O

Drinking water avoids dehydration, which leads to an accumulation of bacteria in the mouth. It also helps increase the production of saliva, whose antibacterial properties help rinse out the bad bacteria from the mouth. Saliva also contains oxygen, which fights bad smelling bacteria. Stay clear of caffeinated drinks and alcoholic beverages as these cause dehydration.

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FOX SEARCHLIGHT

After watching “Black Swan,” you must have wondered how Natalie Portman got her figure Mary Helen Bowers, founder of the “Ballet Beautiful” method and Portman’s personal trainer (she was thanked in the Best Actress’ Oscar speech) tells us how we, too, can get our body swan-beautiful.

Natalie’s training

ROMINA MCGUINNESS METRO WORLD NEWS

Get a body like

Natalie Portman

At this week’s Oscars, Natalie Portman didn’t look like a dancer, with her baby bump hidden under a red carpetready dress. But there’s a reason she thanked Mary Helen Bowers in her Best Actress acceptance speech. The trainer got her in shape for the most demanding role of her life (besides “mom”): a ballerina. A ballerina’s body shape, with long lean muscles and elongated posture, is unique as their workout engages smaller muscles. “I work those muscles that are important for a dancers strength,” explains Bowers. Instead of working your quads, ballet works the in-

Ballet every day Apply the principles of ballet to your everyday life. At work, sit up high, have your back straight and pull your stomach in. Engage your centre and think about your posture even when you’re cooking dinner or driving.

side and the back of your leg. It also raises your center of gravity as you’re often pulling up through your stomach and opening your shoulders so that you’re working your back and upper body. Combining resistance work and low impact cardio is key.

The four areas targeted by Ballet Beautiful, a program developed by Bowers, illuminate more:

and always thinking about pulling in your stomach,” says Bowers.

LEGS & BUM

“People envy a dancer’s long neck, open shoulders and beautiful posture and without inner strength and structure, this isn’t going to happen,” says Bowers. Conscientiously opening and lifting your shoulders will help develop a perfect pose.

The focus is on the inside and the back of the legs; the inner thighs, the hamstrings and the bum. All are targeted in isolation to build up resistance and allow the body to become more flexible. “I work the inner thigh with leg lifts and do bridges for the bum,” says Bowers.

UPPER BODY

ARMS

Your ‘centre’ of balance or ‘core’ is your stomach. “Strengthen this area by doing some abdominal series

Arm dips are the best way of getting strong arms that aren’t bulky. “Use your own body weight—there is no danger of building up too much muscle.”

BALLET BEAUTIFUL

OPENING STRETCH

ABS WITH A TWIST

STOMACH

THE BALLET BEAUTIFUL WORKOUT MARY HELEN BOWERS

WWW.BALLET BEAUTIFUL.COM

Cigarettes

Poor dental hygiene

Smoking not only leaves a stale taste in your mouth, it also happens to have a negative effect on bowel function as it uses up valuable nutrients in the body required by the gut to function properly. Smoking also kills off the beneficial bacteria in the gut allowing the 'bad' bacteria to proliferate.

Forget to brush your teeth and you may as well wave goodbye to your social life. Brush for at least two minutes, twice a day, including a good cleaning of the tongue. Floss daily as brushing alone is sometimes not enough to remove food particles that have gotten stuck in between the teeth. Finish off with a mouthwash made with a few drops of essential oils of tea tree, peppermint, thyme and lemon. ROMINA MCGUINNESS

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Dancers stretch at the beginning, middle and end of and workout to keep muscles long and limber. Begin by bending your front knee towards the hip and stretch the back knee out long behind you. Lift up through your chest and use hands as a brace. Don’t work beyond your range of motion.

BALLET BEAUTIFUL

DIPS

Place your hands just behind your hips and the feet in front of you with the knees bent. Keep your chest open and the stomach flat. Keep the hands facing front towards the toes and the feet flat. Pull in and lift the hips off the floor, stretching the elbows, lifting a foot if you can. Repeat 30 times.

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BALLET BEAUTIFUL

SWAN ARMS

Begin either standing or sitting up straight pulling in through the stomach and opening the chest. Stretch the arms out. Drop and bend the elbows down, lowering the arms. Then lift the elbows and raise the arms from the elbow. Lower again and lift. Repeat 30 times.

Begin seated on the floor with the legs slightly bent. Open the arms to the first position, pulling the stomach in flat. Twist to one side with the arms in first, keeping your chest open and your abs engaged. Lift and change sides, pulling in with your stomach the entire time. Repeat 30 times.

ATTITUDE LIFTS

BALLET BEAUTIFUL

ARABESQUE EXTENSIONS

Work the inside and back of your legs, your centre and your bum. Keep your chest open and stomach pulled in. Lift the extended leg into the air behind you while the knee is stretching straight back. Bend and straighten the standing knee. Repeat 30 times; change legs.

This lift targets the muscles in your bum, hamstrings and lower abs. Begin on your hands and knees, extend one leg to hip height behind you with the knee bent. Pull the stomach in ﬂat and lift the leg higher. Lower back down to hip height and lift the leg again. Repeat 30 times, change legs. BALLET BEAUTIFUL

SPHINX STRETCH

This releases muscles in the fronts of the hips and thigh, keeping the muscles long and supple. Sit on the ﬂoor, bending the front knee. Bend the back leg and lift the foot towards your upper body stretching through the front of the leg. Keep lifted through your upper body center and chest. Change legs and repeat.

She has a nice ﬁgure. No wonder Mila Kunis’ character was jealous.

Natalie Portman did 90% of the dancing for her role as ballerina Nina in “Black Swan.” Bowers created a hybrid ballet workout to get her in shape but transform her into a professional dancer in time for filming. “We worked on her strength and technique focusing on her inner thighs, dancing on point, and building up strength. All that jumping around on her feet required so much control and power,” says Bowers. For one year, Portman was living the physically exhausting life of a ballerina. “Towards the end we were training five hours a day, six days a week. We also swam one hour each day to allow her joints to recuperate, build up her endurance and elongate her muscles. Swimming is a great form of cross training for ballet is there is no impact. We did the swam arms in the water, front crawl and the breast stroke working on trying to elongate the move.” ROMINA MCGUINNESS

Fitness trends Funky ballet gear You’ve got the attitude, working towards getting the body, but you are missing the gear. We are still waiting for a high street equivalent of the designer ballet gear by Rodarte—å THAT tutu—so for the moment, we’re channelling our flash dance look circa 1980s. ROMINA MCGUINNESS

KD DANCE $72, $58, www.kddance.com

CAPEZIO $30, www.kddance.com

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H2O

XXXDAY, 00 MONTH 200X

FOX SEARCHLIGHT

Natalie’s training

ROMINA MCGUINNESS METRO WORLD NEWS

Get a body like

Natalie Portman

The four areas targeted by Ballet Beautiful, a program developed by Bowers, illuminate more:

and always thinking about pulling in your stomach,” says Bowers.

LEGS & BUM

UPPER BODY

ARMS

Your ‘centre’ of balance or ‘core’ is your stomach. “Strengthen this area by doing some abdominal series

Arm dips are the best way of getting strong arms that aren’t bulky. “Use your own body weight—there is no danger of building up too much muscle.”

BALLET BEAUTIFUL

OPENING STRETCH

ABS WITH A TWIST

STOMACH

THE BALLET BEAUTIFUL WORKOUT MARY HELEN BOWERS

WWW.BALLET BEAUTIFUL.COM

Cigarettes

Poor dental hygiene

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BALLET BEAUTIFUL

DIPS

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BALLET BEAUTIFUL

SWAN ARMS

ATTITUDE LIFTS

BALLET BEAUTIFUL

ARABESQUE EXTENSIONS

SPHINX STRETCH

She has a nice ﬁgure. No wonder Mila Kunis’ character was jealous.

KD DANCE $72, $58, www.kddance.com

CAPEZIO $30, www.kddance.com

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Eat this for better sex Sex goes beyond Valentine’s Day but realistically, you won’t be spoon-feeding each other strawberries and whipped cream every night. Food Doctor Ian Marber explains how to improve sexual “functionality,” making sure you are always on top. It’s a question of blood flow and speed.

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with minerals and salts Leave a plant without water—and out of the sunlight—and it will go from green and juicy to dead and black. You operate the same way. If we run low on essential salts, the body will draw from its own resources and slowly drain itself out. Here’s how to shine.

A few eggs once in a while is good for you. You might wanna rethink all that pork, however.

The myths of fat and cholesterol

TONGUE Should look: Pink Looks: Grayish white and

furry

FLICKR CC HAWKERKING

Rejuvenate Naturopath and facial analyst Elizabeth Gibaud has a theory: We are like plants. The body’s cells need essential minerals and salts in order for our bodies to function properly, just as plants do. So Gibaud looks for tell-tell signs including skin color, hue, and markings to figure out what is really going on inside. Below, some ideas about how you could achieve a better complexion, hair and smile, so you can flower into a healthier you.

Stop worrying about your heart and follow a few simple rules. Then crack an egg and enjoy.

Problem: Your tongue has an unpleasant furry coating and a sweet taste lingers in your mouth. You may also be suffering from poor, under active digestion. Solution: The coating suggests a build up of acid and sodium phosphate will address this imbalance. Taking potassium chloride will help with the digestion issues.

In our battle for perfection, we tend to overlook the importance that healthy fats and cholesterol play in the functioning of the body. Which fats you eat are crucial in determining how you’ll feel.

SKIN TONE Should look: Rosy pink with

a soft glow Looks: Dirty grey, yellow. Problem: The quality of air

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GINGER: helps thin out blood in the same way as aspirin and this way, increases blood flow.

GARLIC: not the sexiest of ingredients, but one of the best foods out there. Garlic may leave you with bad breath, but its ability to clear out the arteries makes it a sexy super food. AVOCADOS: and all other essential fatty acids including nuts and olive oil help prevent the blood form thickening and therefore help us maintain a healthy blood flow. CINNAMON: helps maintain and elevate general levels of energy. Knows for its metabolism boosting properties, added to savory dishes or desserts, it will help prolong energy levels. TRUFFLES: Marber believes there is no such thing as an aphrodisiac. What it comes down to is our perception of food and what we consider to be “sexy”. Find out more at his website, thefooddoctor.com

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surrounding us is the most important factor affecting skin tone. A farmer exposed to purer air all day will have a better complexion than someone working in a basement in New York. Solution: An intake of tissue salts, calcium phosphate (sulphur), will put the sparkle back in your skin. Fresh air will allow the skin to breathe and get oxygen. We can live without water or food for a while, but not air.

SKIN TEXTURE Should look: Smooth and soft Looks: bumpy, lumpy, spotty

and open pores. Problem: The open pores could be down to you having too much acid in your system. Bumpy, lumpy skin is often linked to an unsatisfying bowel movement, causing a build up of acid. Solution: Take silica to help rebuild skin tissue. A good laxative will also help get rid of toxins.

ROMINA MCGUINNESS

MYTH

A healthy diet is one with 0% fat

Low fat food is good

FACT: The truth is, 25 to 35% of your daily calorie must be from a “fatty” source. Scrape out the fats and your body will be unable to manufacture certain essential fatty acids, crucial for the proper functioning of the system.

WWW.METRO.LU METRO WORLD NEWS IN LONDON

EYES Should

Solution: Try ferrous phoslook:

Bright,

sparkling and clear. Look: Dull, irritated, yellow, puffy or with a heavy dark rim around the iris. Problem: Our eyes mirror our body inside and out. The dark rim around the iris should only be slight, so a heavy one reflects a health issue. Puffy eyes could be related to a problem with your kidneys as much a late night. A yellow tinge in the eyes could be a problem to your liver. Expose your body to some natural light and when showering, give yourself a good body brush to open up your pores. Puffiness under the eyes is usually a sign of bowel problems.

phate is a cell salt known as the “oxygen carrier”. It carries oxygen to all cells of the body helping it to convert it into energy.

HAIR Should look: Thick and shiny Looks: Brittle and dry. Problem: If you get split

ends, your hair has lost its lustrous look and your scalp is itchy, then you may be lacking silica in your diet. To lock the moisture in your hair, try foods high in silica, such as asparagus, potatoes and sunflower seeds. You could also be lacking oil. Solution: Silica is needed for all the re-building of connective tissue, including

hair. It helps your hair retain the moisture and appear healthier. Flax seed oil can prevent split ends and overall dryness.

TEETH Should look: pearly white Look: Grey and marked Problem: Your teeth are

starting to go soft and the enamel is wearing off, making your smile look dull. Solution: Make sure you are getting enough calcium fluoride will help your teeth stay white and strong.

ROMINA MCGUINNESS METRO WORLD NEWS

FACT: Products that are low fat are often loaded in sugar to make up for the missing ingredient. When worrying about your blood cholesterol level, think about the mix of fats in your diet, not the amount of cholesterol you eat from food. Stay away from saturated and trans fats and choose monounsaturated and polyunsaturated fats instead.

MYTH

Eggs are the enemy

If I stick to “cholesterol lowering” foods, I will be ﬁne

I don’t need any fat or cholesterol — ever

FACT: It’s perfectly safe to have the recommended daily amount: 300mg of cholesterol (this may vary depending on individuals) and just be aware eggs contain around 200 mg. Eggs are a good source of protein so just don’t overdo it and stick to eating them every other day.

FACT: Clinical studies have proven that chemicals known as sterols found in plants help reduce cholesterol. Sterols are often added to foods such as yogurts, cheeses and spreads—however, there is no proof that they benefit our general health.

FACT: Almost every cell in your body needs cholesterol. It forms part of the outer membrane surrounding every cell. It is used to insulate nerve fibers to allow nerve signals to travel properly and in the making of hormones, which carry the chemical signals around the body.

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A few eggs once in a while is good for you. You might wanna rethink all that pork, however.

The myths of fat and cholesterol

TONGUE Should look: Pink Looks: Grayish white and

furry

FLICKR CC HAWKERKING

Stop worrying about your heart and follow a few simple rules. Then crack an egg and enjoy.

SKIN TONE Should look: Rosy pink with

a soft glow Looks: Dirty grey, yellow. Problem: The quality of air

1 2 3 4 5

1. FLICKR CC CASAN7; 2. GETTY IMAGES; 3. FLICKRCC CASAN7; 4. FLICKRCC SDIDDY; 5. GETTY IMAGES

GINGER: helps thin out blood in the same way as aspirin and this way, increases blood flow.

www.metro.xxxxx

SKIN TEXTURE Should look: Smooth and soft Looks: bumpy, lumpy, spotty

ROMINA MCGUINNESS

MYTH

A healthy diet is one with 0% fat

Low fat food is good

WWW.METRO.LU METRO WORLD NEWS IN LONDON

EYES Should

Solution: Try ferrous phoslook:

Bright,

phate is a cell salt known as the “oxygen carrier”. It carries oxygen to all cells of the body helping it to convert it into energy.

HAIR Should look: Thick and shiny Looks: Brittle and dry. Problem: If you get split

hair. It helps your hair retain the moisture and appear healthier. Flax seed oil can prevent split ends and overall dryness.

TEETH Should look: pearly white Look: Grey and marked Problem: Your teeth are

starting to go soft and the enamel is wearing off, making your smile look dull. Solution: Make sure you are getting enough calcium fluoride will help your teeth stay white and strong.

ROMINA MCGUINNESS METRO WORLD NEWS

MYTH

Eggs are the enemy

If I stick to “cholesterol lowering” foods, I will be ﬁne

I don’t need any fat or cholesterol — ever

+ plus

Step-by-step meditation

It’s free, it’s easy and the perfect solution if you desperately need to clear your head one morning. Meditation expert Andy Puddicombe has the cure. STEP 1: GET STARTED Find a quiet space. Sit with your hands resting in your lap or on your knees keeping your back straight. Your neck should be relaxed, with your chin slightly tucked in. Set a timer for 15 minutes.

STEP 2: BREATHE Defocus your eyes, gazing into the middle distance. Take five deep breaths, breathing in through the nose and out through the mouth. On the close your eyes.

STEP 3: CHECK IN

Get a Geisha’s spotless skin “Geishas used to cleanse their skin with nightingale droppings to remove their heavy white makeup that contained lead. I tested this and found it to really work. Natural enzymes in the droppings help to exfoliate dead skin cells and guanine (a natural compound found in many cosmetic products) gives the skin a pearly glow. Combining the nightingale droppings with delicate Japanese rice bran enhanced the exfoliating mask and also helped neutralize the smell.” SHIZUKA BERNSTEIN, CREATOR OF THE GEISHA FACIAL,

Slowly settle into your body. Observe your posture and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs. Notice anything you can smell, hear or taste.

STEP 4: SCAN THE BODY Turn your mind inwards. Scan your body from head to toe observing any tension or discomfort. Scan again, this time noticing which parts of the body feel relaxed. Spend 20 seconds on each scan. Then turn your awareness to your thoughts. Become aware of what’s there without judgment.

STEP 5: CONSIDER WHY Consider why you’re sitting today (30 seconds). Recognize any expectation or desire you’ve brought and let it go. Consider the ripple effect of doing this today. Others will absorb your calm.

WWW.SHIZUKANY.COM

STEP 6: FEEL BREATH

Fitness pick of the week: The iPhone ‘Po workout’ Swedish developer Susanna Jarl is the brain behind the ‘Po Workout’, a series of 12 fun workout routines that get you sweating with both cardio and strength training exercises (check out the reverse crunch in the photo). Each routine takes between 5 to 10 minutes and combines leg toning with fat burning or bum firming moves. Upload and share your workout performance on Facebook or tweet about your hard work. The peer pressure of sharing will keep you motivated all along. ROMINA MCGUINNESS

Silently count your breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, until you reach 10. Start again at 1. Don’t rush your breathing; allow it to continue at its own rhythm until the timer sounds.

STEP 7: FINISH UP ,Spend 30 seconds just sitting, thinking again about your body parts. Just ‘be’.

STEP 8: TAKE IT HOME Form a clear idea about what task you’re going to do next. And throughout the day, take a couple of deep breaths. Goodbye tension.

ROMINA MCGUINNESS METRO WORLD NEWS

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The Resolution

You promised yourself “a New Year and a new you.” So now’s your chance to make it happen. We asked celebrity trainer Matt Roberts for the top tips and moves to get you started.

Go easy on the caﬀeine: Who doesn’t rely on their morning latte to get started in the morning? One or two cups will make you feel better but anything beyond that will have the opposite eﬀect, causing you to feel edgy, not alert.

Take a walk outside: Nothing beats a good dose of fresh air and oxygen. Go for a walk around the block at the oﬃce.

LOL: laugh out loud: Laughing releases tension and is one of the best and easiest ways to work your abs.

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Have a power nap: Ten minutes is enough to avoid mid-afternoon slumps Blow your nose: Blocked sinuses could cause breathing problems both during the day and at night, leading to a fuzzy mind and or snoring. ROMINA MCGUINNESS

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Superfood: potato

Keep things simple and eat potatoes. The reason they are usually perceived as “bad” is because most people eat them fried or laden in butter, cheese and cream. Boiled or baked, potatoes are a great source of vitamins C and B6, copper, potassium and dietary fiber. The high fiber content will help you feel fuller for longer as well as avoid the dreaded hunger aches and stomach rumbling between meal times. ROMINA MCGUINNESS

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Top ﬁve ways to get more energy

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Eat Small Meals at Regular Intervals

Low Fat Is Not Always The Way to Go

Bodyweight Exercise Can Get Results

Rather than eating 3 large meals try to eat 5-7 smaller meals and snacks throughout the day. This will help you regulate your hunger and provide a steady flow of energy and you will not be so tempted to snack.

Many foods marketed as being low fat are often full of processed sugars. Fat in itself is vital for a number of metabolic processes. Focus on natural, nutritious foods as well as healthy fats from fish and avocado.

Squats, lunges and press ups from the knees are all great exercises for getting in to shape. They are a great starting point for the inexperienced exerciser or if you are just getting back into a routine.

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Eat More Vegetables Often people do not eat enough fruit and vegetables. Both provide a good base level of carbohydrates as well as supporting your body with a large amount of vitamins and minerals. Try to include a wide variety of vegetables and fruits in your diet each day.

MOVES BY MATT ROBERTS

BODY LIFT

Repeat for 20 repetitions.

SEATED ROW

SQUAT TO SHOULDER PRESS

Perform 3 sets of 12 repetitions.

Perform 3 sets of 15 repetitions.

Strengthening the back muscles is vital for posture but also helps pull the shoulders back to give a leaner appearance to the upper body. Using a cable machine sit up straight and pull the weight towards you maintaining a straight back as you bend your arms keeping your shoulders back and down.

Lie on your back with your feet on the floor and your knees bent. Slowly lift your pelvis off the floor, squeezing your bottom until your hips and knees are in line with your shoulders and your knees and toes are facing straight away from you. Slowly lower down into the starting position.

Burning fat from the lower body while maintaining muscle tone in the upper body is a great for the pear shaped. Try a full body exercise like this, which will help to burn fat as well as develop the shoulders and arms. Hold a barbell in your hands at chest height with your palms facing forward. Bend at the knees and push back with the hips so that the knees are flexed to 90 degrees. As you stand back up push the weight overhead.

SINGLE LEG DEADLIFT Slowly rise back to starting position to repeat. Stand with dumbbell in each hand. Chest up and back straight. Place one foot slightly in front of the other. Keep feet slightly narrower than shoulder width apart. Hold the dumbbells with palms facing your body. With your abs contracted, slowly lower the dumbbells towards your front foot as you bend forward, pushing your glutes back. Keep a slight bend in your front knee. Keep arms straight as the dumbbells travel toward the floor.

PLANK Maintain position for 30 seconds and slowly lower. Lie on your front placing your forearms on the ground. Point your toes to the floor draw in your lower stomach by activating your core muscles. Lift your body up so that your back and hips become straight.

Try as Many Forms of Exercise as Possible

Match Intentions With Action

Drink Water or Green Tea

Don’t Just Rely on Doing Cardio

Target the Process, Not the Result

Training in one way generally will not get the best results. Combining different types of exercise such as Pilates, running and weight training can help maximize your efforts. Varying your type of training when you start out will test your body in a number of ways—not only that, but it allows you to see what forms of exercise you enjoy and what you could fit in to your routine in the long term.

How many people start a diet that is finished within 4 weeks? Refocusing your goals and achieving your ideal physique is something that most people want to do but very rarely put the effort in to achieving. Make the change this month and match your intentions with the right actions. If this means starting an exercise routine or cleaning up your diet then get focussed set your goals, make a plan and do it so you achieve the results that you talk about.

Fruit juice and fizzy drinks are laden with calories that will promote fat storage. While they will provide you with a short term burst of energy, in the long term they will leave you feeling tired and lethargic. Keeping hydrated by consuming enough water—it helps prevent hunger pangs and burns fat more efficiently, while consuming green tea has an added advantage of enhancing your metabolism making you burn more fat at rest.

After a period of adaptation the body becomes more efficient at using energy. For the beginner this is what you may consider as improvements in your fitnes. Most exercisers looking to reduce their waist line make their biggest mistake at this point. Improvements in cardiovascular efficiency mean that the energy is comparatively reduced. Add in at least two resistance training sessions a week to your routine to remain challenged.

Set your goals on factors that you can control. People often become fixed on a number such as “lose one stone” or “fit in to a size 8 dress.” Whilst it’s good to have a long term goal, you need to have short-term, achievable targets as well, to maintain your motivation. Take charge of your goals by focussing on processes, good habits, regular exercise and things that you can achieve (like the performance of a certain exercise).

Function Follows Form We often see new exercisers running inefficiently or performing weight training in bad form. We always emphasise good form in all training—if you can’t hold good form then you could be doing yourself more damage. Get advice from a qualified professional—in the long run it will worthwhile.

ROMINA MCGUINNESS METRO WORLD NEWS

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XXXDAY, 00 MONTH 200X

The Resolution

You promised yourself “a New Year and a new you.” So now’s your chance to make it happen. We asked celebrity trainer Matt Roberts for the top tips and moves to get you started.

Take a walk outside: Nothing beats a good dose of fresh air and oxygen. Go for a walk around the block at the oﬃce.

LOL: laugh out loud: Laughing releases tension and is one of the best and easiest ways to work your abs.

4 5

FLICKR CC LITTLEBLUEHEN

Superfood: potato

FLICKR CC 05COM

GETTY IMAGES

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Revolution FLICKR CC JESSICAMULLEN

Top ﬁve ways to get more energy

www.metro.xxxxx

plus

FLICKR CC SWEETONVEG

GETTY IMAGES

Eat Small Meals at Regular Intervals

Low Fat Is Not Always The Way to Go

Bodyweight Exercise Can Get Results

FLICKR CC ADACTO

MOVES BY MATT ROBERTS

BODY LIFT

Repeat for 20 repetitions.

SEATED ROW

SQUAT TO SHOULDER PRESS

Perform 3 sets of 12 repetitions.

Perform 3 sets of 15 repetitions.

Try as Many Forms of Exercise as Possible

Match Intentions With Action

Drink Water or Green Tea

Don’t Just Rely on Doing Cardio

Target the Process, Not the Result

ROMINA MCGUINNESS METRO WORLD NEWS

www.metro.xxxxx

XXXDAY, 00 MONTH 200X

Recipes for

happy guests + plus

Banishing bad BO

You just spent the day cooking a delicious roast and cheesy mash to then remember your best friend became a vegetarian last month and her boyfriend is lactose intolerant. Food blogger Beatice Peltre, aka ‘La Tartine Gourmande,’ shares ideas for the most challenging dinner guests. Vegetarian. Pea risotto with basil and lemon

• 5 cups vegetable stock • 1.5 Tbsp unsalted butter • 2 Tbsp olive oil + more to serve • 1 twig lemon thyme • 1 leek, white part only, finely chopped • 1 shallot, finely chopped • 1 garlic clove, peeled and finely diced • Zest of 1 lemon • 1.5 cup Carnaroli rice • 1/4 cup Vermouth or dry white wine • 2 cups shelled green peas fresh or frozen • 1/2 cup freshly grated Parmesan • 2 Tbsp crème fraiche • 10 basil leaves, chopped • 1 Tbsp parsley, chopped • To serve, squeeze of lemon juice

Still stink, after a shower and deodorant? You may suffer from TMAU (trimethylaminuria), a genetic metabolic disorder that can cause a person to emit a stinky fishy odor. New studies suggest that one third of those with unexplained BO tested postive. MWN

A new study shows

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80% ... of adults experience at least one nightmare a year and 5% suﬀer disturbing dreams more than once a month. This has nothing to do with eating too much cheese. Scientists at the Yuzuncu Yil University in Van, Turkey noticed a strong association between people that went to bed late and the amount of nightmares they experienced. MWN

Quoted

“ Never throw anyone out of your heart. People, more than things, need to be restored, renewed, revived, reclaimed, and redeemed.”

4 portions Prep time: xx min. Total time: x hr x min

Ingredients : • Olive oil • ¼ chopped red onion • 1 leek (white part only) chopped • 2 twigs of thyme • 1 teaspoon ground coriander • 2 garlic cloves, peeled and minced • 1 teaspoon sun dried tomato paste • 1 tomato, peeled, cored, seeded and diced • 1 large sweet potato, peeled and diced • 1 parsnip, peeled and diced • 2 small turnips, peeled and diced Garnish: • crème fraiche • ½ cup finely diced red kuri squash • crumbled soft goat cheese fresh parsley • white truffle oil

Preparation:

Heat the stock and set aside. Melt the butter in a large casserole. Add the

Add the garlic and lemon zest and cook for one minute. Increase the heat and add the rice. Coat well for 1 minute before adding the Vermouth. Cook until absorbed, while stirring. Add 1 cup of broth at a time, and wait until it is absorbed before adding more. When you have only 1/2 cup of stock left, add the peas and stock and continue to cook until the rice is al dente. Stir in the cheese, cream and herbs and stir. Stop the heat, cover and leave to rest for 2 minutes. Squeeze lemon juice on top and stir again. Serve drizzled with olive oil.

Gluten intolerant. Root vegetable soup with truﬄe oil

ED AND DEB SHAPIRO, HOW MEDITATION CAN CHANGE YOU AND THE WORLD”

Lactose intolerant. Beet and potato gnocchi with hazelnuts

40-50 pieces Prep time: xx min. Total time: x hr x min

Ingredients : • 7 oz cooked beets, peeled and diced • 14 oz baking potatoes • salt and pepper • 1 tablespoon olive oil • 1/3 cup + 1 tablespoon brown or white rice flour • 1/3 cup potato starch • 2 tablespoons cornstarch • 2 tablespoons ground hazelnuts • 1 egg • toasted hazulnuts, peeled and chopped coarsely • Fresh spinach leaves

Preparation:

1 2 6 portions Prep time: xx min. Total time: x hr x min

Preparation:

AUTHORS OF “BE THE CHANGE,

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olive oil and when warm, add the thyme, leek and shallot. Soften on low heat for a few minutes, stirring occasionally.

Ingredients :

dried tomato paste and tomato and cook for 2 minutes. Add the rest of the vegatables, bay leaf, sugar and water. Season with salt and pepper, bring to a simmer and cover. Cook for 20 minutes. Discard the bay

leaf and thyme. Transfer the soup to the bowl of a food processor and purée until smooth.

For the garnish, in a frying pan heat 1 tablespoon of olive oil over medium heat. When

warm add the squash and season with salt and pepper. Cook 5-6 minutes until tender. Serve the soup in large bowls and top with the crème fraiche, squash, cheese, parsley and truﬄe oil.

In a large pot, heat two tablespoons of olive oil over medium heat. When warm, add the onion, leek, thyme and coriander. Cook for 3 minutes until the onion and leek are soft. Add the garlic and cook 1 more minute. Add the sun dried tomato paste and tomato and cook for 2 minutes. Add the rest of the vegatables, bay leaf, sugar and water. Season with salt and pepper, bring to a simmer and cover. Cook for 20 minutes. Discard the bay leaf and thyme. Transfer the soup to the bowl of a food processor and purée until smooth. For the garnish, in a frying pan heat 1 tablespoon of olive oil over medium heat. When warm add the squash and season with salt and pepper. Cook 5-6 minutes until tender. Serve the soup in large bowls and top with the crème fraiche, squash, cheese, parsley and truﬄe oil.

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Get toned like

Eva Mendes

Trust the women with the confidence to let the whole world see her in her underwear to give you some useful body tips Super toned Eva, star of “The Other Guys” and “Fast Five,” lets us in on her daily fitness regime We’re listening, since it seems to be working very well for her Eva on…

A good nag Don’t feel guilty about venting to your friends about your colleagues. American researchers claim that the human brain has evolved to thrive on gossip, vital in helping us draw a line between who are our friends and our enemies. The study focused on the phenomenon of binocular rivalry (a different image is put in front of each eye and the brain sees one and then the other). People spent longer dwelling on the faced of those embroiled in scandal. This is our own way of keeping out of trouble.

Mixing up your exercise routine

“Staying fit is important to me but I like to switch up my routine so that it doesn’t get boring. I can’t do the same thing every day, so I’ll either go to a class, work out with a personal trainer or I’ll work out by myself. I love being outdoors so I go mountain climbing or hiking in Runyon Canyon Park (LA) with my dog Hugo. I make sure I cool down and stretch properly after a tough workout.” Not punishing yourself for a piece of chocolate

“I believe in keeping a healthy, balanced diet. Balance is key I don’t believe in denying myself anything and it’s no secret I love chocolate. I won’t punish myself if one day I indulge and eat something that is less healthy because consider that overall my diet is healthy. I eat a lot of fruit and vegetables and I try to always have some around for a snack in case I get hungry. I also love grilled fish, especially salmon.” Integrating mediation

Short men Women are attracted to taller men, as they assume them to be more powerful and therefore more able to protect them and their children. According to one theory of evolution women perceive taller men as being better fighters (able to give their opponent a good knock of the jaw), powerful and of overall stronger health. It could be time for Katie Holmes to rethink her choice of man.

“I try and find the time to meditate every morning to make sure I am centered and focused for the rest of the day. At night once I’ve taken off my make up I like to give myself some time to relax and reflect on the day before going to bed.”

“My dog Hugo is my best workout partner. He can be pretty demanding and doesn’t take no for an answer when its time for a walk!” MENDES ON HER WORKOUT BUDDY

Not always feeling it

“Like most women, I don’t always love working out. It can be really easy for me to make excuses at the end of a long day or when the alarm goes off. It’s not difficult for me to talk myself out of exercising. So then I tell myself it’s something that I have to do if I want to feel good about myself.” Loving and keeping your curves

“Women need to have a body image expectation that is right for their body type. I love my curves and I don’t ever try to change my natural body shape. Workout gear that looks fun, functional and feminine is motivating in itself.” Staying ﬁt inside and out

“Exercising really helps me stay fit mentally and physically. When I don’t do it, I can feel the negative effects both mental and physical. Exercise is a stress release for me as well.”

ROMINA MCGUINNESS METRO WORLD NEWS

Eva’s fitness pick Reebok Easy Tone Capris Make sure you’re well wrapped up and ready to go before working out. The Easy Tone Capris mould to your body perfectly without making you feel squeezed in and out of breath and the integrated toning bands help to further REEBOK tone up the leg and bum muscles. How about we just $70 or €65 never take them off and stay www.reebok.com on the couch instead?

Mama said knock you out