Volume , Issue
THE F ITNE SS MAGAZ I NE
October 2019
Give you Enhance Comfort, Fit and Freedom of Movement...
This magazine is for project purposes only
COVER LOOK
Page 2
SHAPE
Whena Whingz , 36
abs would never re-
curvier and I was like,
gave up on her abs
turn following the
"Oh, great. This is the
after welcoming kid
birth of her daughter,
new me,"' she said
Rjwell, 10, . The 36-
after giving birth to
year-old revealed she
her daughter
but then found a cardio-Pilates class which
had found a new
made the difference:
workout studio a year
'I feel so much
ago and her toned
stronger'
abs were 'a perk.'
She came to peace
'I wasn’t trying to lose
with the fact that her
weight, but I was
Fit, toned and strong! Whena, whingz showcased her incredible rock hard abs 1. two-count crunch
Abs of steel: Flatten and firm your midsection with our sixmove plan.
Caption describing picture or graphic.
Lie faceup on the floor,knees bent and feet flat.Place unclasped fingertips behind head,elbows back. 2. long—lever crunch
These six—moves work your midsection from every angle,giving you a tight and toned torso— FAST.
Variations on the classic crunch target your rectus abdominis,the large muscle that runs the length of your torso as well as your obliques
Rotation exercises target your obliques as the prime movers, while your rectus abdominis gets a secondary work out stabilizing your torso.
Perform these moves slowly and precisely, keeping abs contracted, to get maximum results.
3. Oblique rock and reach
4. Rollback with split
Lie faceup on the floor, knees bent and feet flat.Place unclasped fingertips behind head,elbows back.
Lie on your back and extend your legs in front of ypu on the floor, crossing right ankle over left. Place unclasped fingertips behind head,elbows back.
5.Arabesque bicycle
diagonal rotation
6.one-legged alternating scoop Core exercises work all your abdominal muscles as stablizers. Your back and hip muscles join in it assist your abs in holding your torso still as your legs move.
Volume 1, Issue 1
Page 3
THE ART OF SETTING GOALS Want a healthier lifestyle? New Friends? Cleaner Closets? Setting the right goal can help you get there if you’re passionate about what you want and understand why you want it. Following are three aspirations with goal-setting tips: 1.
Exercise three times a week
Tips :Pick activities you enjoy, even love. Schedule them on your calendar like any other commitment.
2. Eat more vegetables Tips : finde recipes that include your favorite veggies and add one or two new dishes to your diet each week. 3. Save more money Tips: Visualize how you’ll spend the money, then plot out specific ways to save, such as setting up an automatic withdrawal plan or clipping coupons.
Aim to increase your veggie intake to make your eat -right goal more specific.
—Winnie Yu
MAKE OVER YOUR WORK OUT Reshape your Butt and thighs
Shoulder bridge
Pilates builds muscle endurance and trains your body to move better The new body Plan in real life 1,hundred—roll up—-single-leg stretch 2. double-leg stretch stretch 3. Spine stretch forward
Triceps overhead press Side kick Boxing Wall Chair
Pilates push –up
Experience the transformative promise of Pilates to produce visible results. It wont just give you a sleek, strong core-it will also tone your thighs, and boost your buns as well as sculpt your arms and back.
Can’t Lose Weight? BY: Susan Bierma Our 4– point helps you determine which areas you need to make over this year. Maybe you work out every day,but can’t remember the last time you saw your doctor. Take our quiz to find out which areas of healthy living deserve more of your attention
QUIZ: test your wellness know-how: Answer true or false to following statements 1.
Physical activity
I get less than 30 minutes of physical activity on most days True or False 2. Diet & Nutrition
I eat more than my fair share of sweet/junk foods
True or False 3.Rest & emotional well-being I haven’t pursued a passion of mine in a long while. True or False The more trues the more emphasis you want to give it.
Caption describing picture or graphic.
Page 4
Workouts that
ROCK
SHAPE
The right mix of tunes can turn an everyday gym workout into a high-energy fitness blast. By: Tajinder Rehal
Listening to music while exercising can help improve the quality of your workout by increasing your stamina and putting you in a better mood. . Listening to music during a workout can give you a hit of dopamine – resulting in feelings of well-being.
New neuroimaging research sheds light on how music can help people shield themselves from feelings of fatigue while exercising .
Have you ever noticed how a grueling treadmill workout can fly by if you’re listening to the right music? You're not the only one: two recent studies in the journal Medicine & Science in Sports & Exercise concluded that when people listen music while exercising , they workout at a higher intensity-without even realizing it. “if you like what you’re hearing, the music can motivate you to push yourself harder,” explains Ken Allan, a Los Angeles –based certified personal trainer and spokesman for the American Council on Exercise. The right music also can be an invaluable tool in helping you to determine whether you’re exercising at the right pace.” During your warm-up, you should be able to sing along the lyrics. In the Endurance phase you should be able to sing only about half of the words.” If you ever get to a point where you can’t sing along at all, you’re pushing yourself really hard, which should be only during intervals ( when you alternate between hard and easy sets), Blahnik says. Personalizing your ipod or MP3 player or burning CDs with your favorite tunes is easy, thanks to online music services like Apple’s itunes.com ,where you can legally download songs for 99 cents each. “obviously, pick music you like, but don't be afraid to mix up different tempos, speeds and genres”, Blahnik says. “ The more varied your music is, the less likely, you’ll get bored.”
On theses pages are three classic workouts-for the treadmill, stationary bike and stair climber-along with music mixes chosen by Blahnik. Adjust whichever machine you’re using to match the specified RPE intensity by changing the speed, resistance and incline.
Volume 1, Issue 1
Page 5
Treadmill interval workout
Total time: 39 minutes, 15 seconds( Song times are approximate; times vary in different versions) use a new song to signal you to alternate waliking and running in Mode
RPE
Duration
Song
Warm –up (easy walk)
3
4:05
“Holiday” by Madonna
Warm –up (jog)
4-5
4:00
“Hella Good” by No Doubt
High –intensity (run)
7-8
3:00
“I want you to want me” by Cheap Trick
Cool-down (easy walk)
1-2
3:00
“White Flag” by Dido
Stationary-bike hill workout
Total time: 37 minutes, 20seconds( Song times are approximate; times vary in different versions) longer songs match well with gradual hill climbs during this workout featuring rolling hills with peaks. songs match well with gradual hill climbs during this workout featuring rolling hills with peaks. Mode
RPE
Duration
Song
Warm –up (phase 1)
1-2
4:55
“Its My Life” by Doubt
Start (resistance)
8
6:00
press “Like the way I Do” byTriceps Melissaoverhead Etheridge
Cool Down
3
4:00
“You Gotta Be” by Des’reeBoxing
Stair Climber Endurance workout
Pilates push –up
Total time: 32minutes, 20seconds( Song times are approximate; times vary in different versions) pick enegetic songs when working out for longer bouts with only small changes in intensity Mode
RPE
Duration
Song
Warm –up (phase 1)
1-2
4:55
“Its My Life” by Doubt
Cool Down
3
4:00
“You Gotta Be” by Des’ree
To keep yourself motivated, include short term goal that with in reach. Start by writing down a goal that's specific and realistic. In less time workout smarter, Not harder, by doing it, Right!. Inside this one– of a kind book you’ll find easy to follow instructions on exercises to train your entire body including ABS, ARMS, BACK, BUTT, CHEST, LEGS, and SHOULDERS. It is mistake to avoid for each exercise, ensuring you stay injury free. And it is expert advice from pros to help you get the most out of each move. This issue is particularly apropos because in addition to giving you the tools to make over your diet and your workouts and also see the three categories exercise special “make over your ABS. It is simple to follow program that doesn’t requires any gym equipment, yet it is ultra effective. This issue was gaining force to spread the message of healthy living and its mission is to help women create both lives through fitness of mind, body and spirit. The desire to reinvent yourself as new improved is a universal human quality. Be healthy, Live Healthy! Let the healthy Life Shape in You…
Rowena E. Beniga- MA106
SHAPE is published monthly by Weider publica-
SHAPE
tions, LLC,21100 Erwin St. Woodland Hills, CA
SHAPE YOUR BEST BODY- Healthy living, Fitness training, Incredible results!
91367. The Publication was the first to bring health and fitness consciousness to the general public and spawned a magazine empire that included Fit Pregnancy,Muscle and Fitness, Flex,
Active lifestyle Group
natural Health and Shape, which Mr. Wieder
Esatern Office:1 Park Ave,10th floor, New York, NY 10016
founded in 1981. His wife , Betty , who is also a leading fitness advocate, was the inspiration be-
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hind Shape, believing women deserved a publica-
N OW AVA I L AB L E AT S H A P E B O U T I QU E . C O M
tion devoted to helping them achieve healthier and happier lives.
Shape wants to know‌.. What changes would you like to see in your life in 2021? In 2021, Iwould like to shave 45 minutes off my mararthon time. I would also like to see my family and and myself live healthy. Christine Gerhardt, 39 I would like to see myself make regular exercise a part of my life and lose 20 pounds by eating healthy foods.
Marissa Lombardo, 41
I would like to see myself conquer the rock climbing, and I hope to start training marathon. I would like also to see myself live more healthy, active lifestyle. Most important, I would like to finally reach my goal weight and get energized, reduce stress and find balance diet.
Rowena Beniga , 36
Shape your Mood Shape your Body Shape your Life!