Fr om the Editor ...
Nathalie Kelly, Editor
T
h is m on th s edition is al l abou t food! H er e at ph ysiqu e we str ive to h el p ou r r eader s l ook an d feel good, bu t al so en joy food! Bein g in a day an d age of fad diets an d sk in n y teas, peopl e for get th e im por tan ce of pr otein an d th e fact th at you don 't h ave to cou n t th e cal or ies in ever y sin gl e m eal you eat. It's easy to cook gr eat tastin g food, with ou t h avin g a h eavy satu r ated fat in tak e. W ith th is, we've set u p som e gr eat tu tor ial wor k ou ts for you r abdom in al m u scl es an d you r booty! Tail or ed towar ds an yon e in th eir fitn ess jou r n ey,you can tak e it easy or tu r n it u p a n otch by addin g m or e weigh t or m or e sets. Don 't for get to tu n e in to ou r website an d in stagr am for m or e!
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FOL L OW US ON I N STAGRAM : p h y si qu em agazi n e_ OUR W EBSI TE: n at h al i ev k el l y.w i x .com / p h y si qu e
HOW TO TONE YOUR STOMACH AND BUILD A BOOTY! W hether you'r e wor king out with a fr iend, tr ainer , or by your self, we have tailor ed abdom inal exer cises that anyone can do, r egar dless of how far into your fitness jour ney you ar e. H ave a look into som e exer cises to help tone your stom ach.
Par t ner Leg Thr owdow ns!
W ith a par tn er ,h ave on e of you l ie fl at on th e fl oor on a m at. Raise you r l egs u p to you r par tn er ,as if you wer e doin g l eg r aises - th en h ave you r par tn er pu sh th em back down to th e gr ou n d again . Keep r epeatin g th is m ovem en t, with var iation of pu sh es fr om cen ter to l eft an d r igh t to wor k you r obl iqu es as wel l . Do 2 sets of 15 with a 10 secon d br eak between .
Yoga Ball Jack k nife!
Usin g a yoga bal l , test you r bal an ce an d you r cor e abil ity by gettin g both l egs u pon th e yoga bal l , th en u se you r l egs to br in g th e bal l in to you r cor e, with ou t wobbl in g or r ol l in g of th e yoga bal l . Th is tak es pr actice, bu t wor k s you r abdom in al m u scl es th or ou gh l y. do 2-3 sets of 10.
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Yoga Ball Pass Thr ough!
Usin g th e yoga bal l again , begin by l ayin g fl at with th e yoga bal l above you r h ead. Br in g th e yoga bal l towar ds th e cen tr e of you r body - in th e air - wh il st r aisin g you r l egs at th e sam e tim e. Th en tak e th e yoga bal l with you r l egs an d br in g you r ar m s an d l egs back down to th e gr ou n d sim u l tan eou sl y. Do 3 sets of 10.
TRX Jack k nife! Usin g th e TRX equ ipm en t, br in g you r sel f in to a pl an k position with you r feet in th e h oops. Do a side k ick with each l eg, th en a m ou n tain k ick with each l eg, th en a com pl ete jack k n ife with both l egs. Do 3 sets of 10 per exer cise, an d feel th e bu r n !
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See th e videos at: h ttp:/ / n ath al ievk el l y.wixsite.com / ph ysiqu e
Weight ed Donkey Kick s!
Usin g weigh ts on you r an k l es, pu t you r sel f in to position . Star t by exten din g on e of you r l egs an d br in gin g it u p as h igh as you can an d down again in a con tr ol l ed m ovem en t. Repeat th is 10 tim es, th en swin g you r k n ee towar ds you r opposite ar m , wh ich tar gets you r s abs, an d back u p with you r k n ee k ept ben t an d th e bottom of you r foot faced towar ds th e ceil in g. Repeat 10 tim es, th en l eave th e k n ee ben t position an d pu l sate th is k ick 10 tim es. Th en exten d you r l eg ou t, an d pu l sate th is k ick 10 tim es al so. Next m ove, k eepin g you r l eg exten ded, br in g ou r over th e oppisate l eg, th en back to n or m al position . Repeat 10 tim es. Fin al m ovem en t, do 10 fir e h ydr an t k ick s, k ick in g ou twar ds. Repeat on th e oth er l eg on ce Lorem ipsum dolor sit amet consetetur sadipscing elitr. com pl ete.
Jumping and Weight ed Squat s!
H el p l osen u p you r m u scl es an d war m th em u p by doin g 30 ju m pin g squ ats. Th en , tak e th e weigh t you ar e com for tabl e with an d pr oceed to do 4 sets of 10 squ ats, var iatin g between n or m al squ ats an d pu l satin g squ ats.
Ot her Boot y Exer cises ... Do 3 sets of 10 per l eg with th e an k l e weigh ts doin g gl u te br idges. Do 3 sets of 12 doin g k ettl e bel l squ ats, squ eezin g you r gl u tes in wh en you com e u p. Fin al l y,do 3 sets of 10 doin g gl u te pu l l th r ou gh s.
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See th e videos at: h ttp:/ / n ath al ievk el l y.wixsite.com / ph ysiqu e
The benef it s of Yoga. Wit h wor ds of w isdom f r om Sonia Allen-Wall.
he beginnings of Yoga can be traced back over 5000 years ago, to the Indus-Sarasvati civilisation in Northern India. Yoga typically consisted of songs, rituals and mantras which was practiced. With time, Yoga has developed and been refined with time to create different types, which help the mind and body in different ways.
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Yoga is essentially a Hindu spiritual and self disciplined practice which includes breath control, meditation and exercising different bodily postures, it is widely used and practiced to help with relaxation, health, muscle tone and an all round mind and body.There are many different types of Yoga, which focus on different areas of the body and mind. The most common, especially for beginners, is Hatha Yoga. Hatha Yoga focuses on holding posture, breathing and silencing the mind to reach a state of relaxation. Ashtanga Yoga is for the more advanced and athletic individual as it is more structured and challenging. Consisting of six different sequences, the student goes through at their own pace, as each sequences focuses on a different area of the body. There is also Kundalini, which is an old form of yoga, which was bought to light in the West again in the more recent years. Focused on poses and breathing, they are performed together which essentially creates an intense workout of
your mind and body. This is great for wanting to move away from Hatha Yoga, to something more intense. Whilst there are different types of yoga for different levels and athletic abilities, yoga only has positive benefits for anyone who practices it. Yoga improves your flexibility, builds and tones muscles, perfects your posture, relaxes you, makes you more focused and so much more. It has been found that yoga also helps anxiety and depression by increasing your serration levels in your brain, boosting your immunity and lowers your blood pressure; creating a happier and healthier you. Speaking to Yoga Teacher and therapist, Sonia Allen-Wall, we can gain a deeper insight into why yoga can be so beneficial. Having studied and learnt many forms of yoga, Sonia practices and teaches Classical Ashtanga Yoga at an advanced stage. Sonia states that Ashtanga yoga creates health in the body through posture, breath and control of senses and emotions. This form of yoga brings joy in the heart and the discovery of what lies beneath!
Essentially, yoga can do no wrong; Sonia tells us how she has had students with irritable bowel syndrome, however once they began regularly practicing yoga, it eased their bowels, making them less stressed. She has also had students and patients whom had suffered from problematic mental loops of anxiety, anger and fear which all contributed to stress. Stress is a leading factor in many health problems, physical and mental, with yoga teaching them how to quiet their minds, they developed stronger coping mechanisims and learnt the art of letting go. Yoga helps you tap into your emotions, which benefits your inner and outer being.
"Yoga br ings joy in the hea r t a nd the discover y of what lies beneath!" -Sonia Allen-Wall
THE GOOD FOOD ISSUE.
E
EAT GOOD, FEEL GOOD.
How t o make: PROTEIN PANCAKES
Ingredients: 1 Large bana
na
2 eggs of baking 1/8 teaspoon powder of vanilla 2 tablespoons powder whey protein 1) Begin by m ash in g th e ban an a with a for k , th en add in 1/ 8 teaspoon of bak in g powder
2) Add 2 eggs an d 2 tabl espoon s of van il l a pr otein powder an d wh isk .
3) Usin g l ow fat cook in g spr ay on th e sk il l et, add 2-3 tabl e spoon s of th e m ixtu r e an d al l ow 25-30 secon ds for each side to cook , an d you 'r e don e!
How t o make: HEALTHY BURRITOS.
Ingredients: Tortilla wrap
Lettuce eans Red kidney b Sweetcorn Chicken BBQ sauce Salad cream
1) Star t by cu ttin g you r ch ick en in to sm al l er pieces, th en oil you r sk il l et to cook th e ch ick en .
2) Cook th e ch ick en on a m ediu m to h igh h eat, th en add th e k idn ey bean s an d sweetcor n too.
3) Add th e BBQ sau ce m ix th or ou gh l y,th en add a sm al l am ou n t of sal ad cr eam to th e m ix an d stir th or ou gh l y again . Th en , pu t th e con ten ts in to a tor til l a wr ap an d pr oceed to wr ap th e bu r r ito.
H OW TO W RAP A BURRI TO PROPERL Y!
1)Fol d two sides of th e bu r r ito qu ar ter of th e way down
2) W h il st k eepin g th e two sides pin n ed down , tak e an oth er side of th e wr ap an d tak e it h al d way acr oss th e bu r r ito.
3) Fin ish by fol din g th e bu r r ito acr oss so al l th e con ten ts ar e safel y on th e in side, n o r isk of spil l age!
How t o make: TORTILLA SALAD BOWL.
Ingredients: 1 Tortilla or quorn) Mince (beef Lettuce T toepsureĂŠ ato ma om To ck Vegetable sto Garlic Onion Spring onion Coriander Cumin e Tomato sauc
1) Star t by fin el y dicin g u p you r spr in g on ion , tom atoes, on ion an d gar l ic.
2) Use a sm al l am ou n t of su n fl ower oil in you r sk il l et th en pu t you r qu or n or beef m in ce in on a m ediu m to h igh h eat.
3) Pu t you r on ion an d gar l ic in to th e sk il l et to cook al so.
4) Stir th e m ix th en add som e cu m in an d cor ian der for extr a fl avou r !
5) Pu t som e tom ato pu r eĂŠ in an d th e vegetabl e stock , th en stir.
6) Pu t som e tom ato sau ce in to th e m ix to m ak e it m or e fl avou r som e.
7) H avin g cook ed you r tor til l a for r ou gh l y 4 m in u tes at 180 degr ees, l in e it u p again a bowl , pu t you r l ettu ce ar ou n d th e side th en pu t th e m in ce m ix in to th e m iddl e.
8) Add som e gr ated ch eese an d som e l im e ju ice an d you 'r e r eady to ser ve!
How t o make: HEALTHY SNACK CRISPBREAD.
Ingredients: Crispbreads Lettuce Tomatoes
onaise 1tbsp of may mon juice 1/2 tbsp of le Parmaham
1) Begin by bu tter in g al l of th e cr ispbr eads with soft bu tter ,th en qu ar ter you r tom atoes an d pu t th em on top. You can u se cr ispbr eads, toast or br ead for th is r ecipe, depen din g on th e qu an tity th at you wish to m ak e.
2) Tear u p sm al l str ips of l ettu ce an d pl ace th em on top of th e qu ar ter ed tom atoes. Pr oceed to do th e sam e with th e par m ah am .
3) Lastl y,m ix 1 tabl espoon of m ayon n aise, 1/ 2 a tabl espoon of col d water an d 1/ 2 a tabl espoon of l em on ju ice in to a sm al l bowl an d spr ead acr oss th e top for extr a fl avou r. Add som e pepper after war ds an d th ey'r e r eady to eat!
How t o make: SWEET CHILLI PRAWN NOODLE SALAD.
Ingredients: Medium egg n
Cherry toma
oodles
toes, halved
leaves Baby spinach Red pepper
a Sweet chilli s
uce
1) Star t by tak in g you r r ed pepper an d cu t it in to sm al l er str ips to pu t in with th e pr awn s to cook .
2) Tak e a sk il l et an d a sau cepan , u se a sm al l am ou n t of su n fl ower oil an d bu tter to oil u p th e sk il l et. Th en pl ace you r egg n oodl es in to th e sau cepan an d pu t boil in g water in an d l et you r n oodl es cook .
3) Pu t th e sk il l et an d sau cepan on to a m ediu m / h igh h eat an d l et th e n oodl es com e to a boil , th en sim m er. Pu t th e pr awn s in an d sau tĂŠ th em , m ak in g su r e to k eep tu r n in g th em as th ey'r e cook in g.
4) Pu t th e sl iced pepper s in an d al l ow th em to cook al on gside th e pr awn s.
5) Fin ish off by pu ttin g in th e sweet ch il l i sau ce, m ixin g it in wel l with th e pr awn s an d pepper s. Dr ain th e n oodl es an d pu t a sm al l am ou n t to m ix in to th e n oodl es al so, to give th em m or e fl avou r.
6) Option al , bu t qu ar ter som e ch er r y tom atoes to m ix in to you r sal ad for a bu r st of m or e fl avou r.
M i x t oget h er an d y ou 'r e r ead y t o ser v e!