20th Anniversary Issue August 2019 by womenfitness

WomenFitness August 2019

15 Pre-workout

4 CANCER

Meals

SURVIVORS Share How Fitness Changed Their Life

+ FASHION Trend Report 2019

Insta's

Most Influential Fitness Trainer

JEN

SELTER Tells It All

20 ANNIVERSARY Issue

+ 20

Best Spas To Visit In

2019

DIGITAL NOT ENOUGH?

Grab A Print Copy! To get a print issue of our latest magazine delivered at your doorsteps! Subscribe at: https://mailchi.mp/womenfitness/womenfitness-digital-magazine womenfitness.net

ANNIVERSARY ISSUE

Contents 05

EDITOR'S NOTE Women Fitness turns 20 this year. Congratulations to all those who have stood with us to make our mission a grand success. Its time to Celebrate and rejoice how women have become concious about their health. Women Fitness President, Namita Nayyar, speaks out.

Jen Selter

EXCLUSIVE INTERVIEW She squats, she lunges and is the second most influential fitness Instagram star by Forbes. Jen Selter first gathered media attention for her debut at a young age on Instagram and is here on Women Fitness to unveil all her fitness secrets!

Kora Fitness

WORKOUT 14

Eve Dawes is a WBFF Pro Bikini Diva, SAG-AFTRA actress, a former Mrs. Nevada United States and the founder of the all-natural, cruelty-free, custom cosmetics line Dawes Custom Cosmetics. She shares her tips on how to train.

Four Cancer Survivors share their real life stories on how fitness changed their life and cured them of cancer.

Eve Dawes

PREGNANCY Chef Kathy Fang shares her 25 Best Family Packaged Foods that are great to feed to your loved ones. Pregnancy is a truly special time in a woman's life and she needs to take added care of her health. Fortunately, with the aid of a good prenatal vitamin paired with healthy lifestyle choices, both you and your growing little one have a much greater chance to thrive happily together!

30 healthy

lifestyle

HEALTHY EATING 32

Pre Workout Meals

Sometimes it seems that there are too many products to choose from. And with each brand claiming itâ&#x20AC;&#x2122;s the best, consumers can have a hard time deciding what to buy. Therefore, presenting our Health Food Awards 2019. Before a tough and intense workout, taking the right nutrition is of utmost importance. Women Fitness brings to you the most recommended, yet easy to make meals to have just before you enter the gym.

Fashion Trend

skincare myths

FASHION & LIFESTYLE

Health Food Awards

This year is giving us a welcome (but not boring) breather with the onset of subtle highlight techniques, extra dimension, and morenatural-looking hair colors overall.

Fashion Trend Report 2019: The hottest fashion trends to follow in 2019!

Those with fair skin have a greater risk of developing skin cancer than those who donâ&#x20AC;&#x2122;t. Busting some serious skincare myths!

Hair Colours

Catriona Gray

ANNIVERSARY SPECIAL An exceptional woman, who is an inspiration to all, Catriona Gray talks to Women Fitness about her dream that came true when she was crowned Miss Universe 2018 and how that inspires her to work hard for the people around the world.

WEIGHT LOSS GUIDE So, you want to cheat? There are a few things you should know before you go speeding down Cheat Street if you donâ&#x20AC;&#x2122;t want to crash and burn your weight loss goals.

WELLNESS With wellness becoming a top priority to live a healthy and fit life, you need to visit these super luxurious spas this year.

A shining star in the beautiful destination of Macao is Sands Resorts Macao, a fully integrated and bustling resort city located in the heart of Macao that encompasses eight hotels with one more opening by 2021.

Photo Credit: The Miss Universe Organization

SHOPPING Kora Fitness is an athletic clothing brand that is catching up at a great pace among consumers who wish to be in their best form inside and outside of the gym. Here are some of our favourite picks from the brand.

SUN-SIGN FITNESS Did you know that your star sign can be used to predict your general fitness, exercise and workout routines? Check this out!

04 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

EDITOR'S NOTE

The key to realizing a dream is to focus not on success but significance, and then even the small steps and little victories along your path will take on greater meaning – Oprah Winfrey.

Women Fitness was started in 2000 with the aim to provide women the best in health. Why Women only? we have nothing against opposite gender but the need felt at that time had a strong bent towards female strata of the society. Little did we know that our readers would accept us to make Women Fitness mission a grand success. We simply had a hunch that somewhere there were readers who shared our interests and values, people who were probably much like ourselves, who were in the lookout for relevant, easy to understand and practical information to achieve lifetime health & fitness goals. There's no doubt that the best magazines are made by people who are free to indulge their curiosity and embrace their passions, who refuse to be bound by convention, who are encouraged, even urged, to hang it out there on the raggedy edge of risk. WF team is always in the lookout for content that is smart and lively and easy-to-adopt, full of tips and motivation. Whatever we've accomplished in our better moments — Listed three times among Top 100 website For women, ranked no. 2 among top 10 online Women's Fitness Magazines To Follow In 2019, 18th among top 100 Women's Health Blogs and Websites in 2018 for Fitness & Wellness and many more — has flowed directly from those simple aspirations. That said, this Anniversary issue is intended as a celebration both of our great magazine and of the more & more Fit Women we get to see around. Thanks Namita Nayyar President, Women Fitness.

Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor

Contributing Writers

Rohit Nayyar

Kathy Fang

Sylvia Nasser

Chief Business Officer

Charlene Bazarian

Dr. Priya Khorana

Rhea Nayyar

Taryn T. Francis Janine Delaney

Lara Heimann

Guest Writers Eve Dawes

Head Social Media

05 | WOMEN FITNESS – womenfitness.net

Main Story

Instagram's Most Influential

Fitness Trainer

Jen Selter Tells It All

he squats, she lunges and is the second most influential fitness Instagram star by Forbes. Jen Selter first gathered media attention for her debut at a young age on Instagram. As of 2019, she has over 12.8 million followers on Instagram.

07 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

If one were gauging admiration by the number of followers on social media, then Jen Selter is definitely the queen of fitspo. Having been named #2 on Forbes inaugural list of “Top Influencers” in the fitness category, the former front desk gym clerk has leveraged her worldrenowned physique and love of fitness into a social media driven empire.

08 | WOMEN FITNESS – womenfitness.net

Women Fitness President, Namita Nayyar, joins the belfie queen for an interesting chat about how she grew her Insta empire and how she wishes to take her brand to new heights in 2019!

Women Fitness President, Namita Nayyar, joins the belfie queen for an interesting chat about how she grew her Insta empire and how she wishes to take her brand to new heights in 2019! In high school I worked at the front desk of a gym, making protein shakes for the clients and watching their bodies transform. I decided to workout one day after work, and felt so good after training, both emotionally and physically. It’s like all my anxiety and worries disappeared. I loved that feeling and decided to make healthier changes to my diet and work on making some gains! You also run the highly successful brand, JenstaBar. Share details about the idea, and what all went into the making of the brand? Also share what does it endorse? Where do you see it in the next 2 years? I am so thrilled about JenstaBar! This all came to be after tasting several different bars and not loving them (they left a weird chalky taste in my mouth). I knew I had to go ahead and create my own. Creating this bar took lots of time (and taste testing) but I am so excited about the outcome and cannot wait for what’s to come with the brand. They come in three flavors: s’mores, chocolate, and peanut butter (for now - hint hint!).

Your fitness mission for 2019? My fitness has remained the same for the past few years - to be the best version of myself! I always try to set and reach new goals, try new equipment/moves/ classes and even exercise categories.At the moment, My mission to finish up 2019 is integrating mindful meditation and yoga into my daily routine. it's important to train your mind the same way you train your body! The mind and body are so deeply connected.

09 | WOMEN FITNESS – womenfitness.net

How much do you enjoy being the exercise app Fitplan’s trainer? Why one must give it a try? I started as a Fitplan trainer a few years ago and, to this day, it’s one of my accomplishments I am most proud of. I believe that following a program and staying consistent with your workout regiment is the key to achieving your fitness goals. Creating programs that are challenging and that have lead to real results is such a great feeling. The best part about fitplan is my FitFam private Facebook group for women.. We are over 30,000 members strong on facebook. It’s a private group where I speak to these amazing girls and give advice…but I’m not the only one teaching! The whole group is filled with the most amazing girls from all over the world who share advice, tips, recipes, struggles, ideas, and motivation. I am so thankful for them. What does your first meal of the day look like? 5 foods to kick start the day? Breakfast is my favorite meal of the day! I usually start my mornings with a smoothie which I make myself with my BlendJet which is a portable blender. My shakes are blended with a mixture of fruits, nuts, oat milk, and coffee. Following my shake I will have eggs or oatmeal, I usually alternate. On the weekends I enjoy cooking protein pancakes which are delicious. I have recipes on my Instagram, blog, and YouTube.

Do you advocate opting for cheat meals once a week? Cheat meals that you can’t resist?

I’m all about moderation! I don’t believe in depriving yourself of the things you love most. For example, I LOVE dark chocolate. I don’t remember the last day I went a day without having it! But I don’t over indulge. I also LOVE my cheat meals, and have a cheat meal once a week.

10 | WOMEN FITNESS – womenfitness.net

Three components that are a key essential in a fitness regime? How can a working mom achieve baby fat loss? Cardio, weight training, and proper nutrition. Studies have shown that breastfeeding leads to quicker weight loss after birth. I would say that its important to listen to your body after having a child, you just created a little human inside

of you, which is a miracle! Make sure you get consent from your doctor before starting your workouts again as well. My biggest advice would be to fuel your body with the proper nutrition and stick to a workout program!

I try to teach my followers from my past experiences, give them tips and advice on how to deal with life stresses and “adulting” in general, and motivate them to be the best version of them selves.

11 | WOMEN FITNESS – womenfitness.net

You have a big fan following, what motivates people to follow you? I think I’ve always been loyal to my followers, across all my platforms, in what they like to see. I also have never promoted anything that I don’t believe in or use in my personal life. I try to teach my followers from my past experiences, give them tips and advice on how to deal with life stresses and “adulting” in general, and motivate them to be the best version of them selves.

Your favourite activewear brands are? My favorite activewear brand right now is ALO Yoga! Do you follow any skincare and hair care routine, after a sweaty workout? After any sweaty workout, I always shower, wash my face, and if I have time, I try and do a moisturizing face mask!

After a long hardworking day, what do you look forward to? Stressbusting tips? After a long day, I defiantly look forward to a great dinner and some time in bed reading with my dog Gram! Right now, I’m reading Staying Strong: 365 Days a Year: Demi Lovato. it’s full of so many amazing and inspiring quotes. You have an incredible social media following on your account @jenselter, plus many other accounts that you manage. What is the best and worst part about it? After sharing on my stories that I’ve suffered from anxiety, so many of my followers reached out with such a strong sense of support and advice. It made me realize that so many people are struggling with mental health disorders and no one really talks about it. So many people were saying “but your life seems so perfect.” That is just a social media facade. So I would say the best part is that I have this AMAZING community that I am so thankful for. The worst part is that sharing my personal life can be a bit intimidating. However, sharing this inner struggle with my followers has taught me so much.

12 | WOMEN FITNESS – womenfitness.net

5 things we’ll always find in your gym bag? A Jenstabar, water bottle, Sparta Protein, my Blendjet, and lip balm! You have created a brand for yourself. Give us 3 tips to become a successful name in the fitness empire. Always remain true to your beliefs, work hard, and never give up no matter how many people try to put you down. Without fitness in your life, what would you be? I can’t imagine my life without fitness, I really am not sure where I would be! Message for your 13 million followers on Instagram? I am thankful for my followers every single day. There is not a day that goes by that I don’t think about how much I appreciate all the love and support the #selterfamily has. Scrolling through my social media pages everyday and reading and responding to you guys brings me so much joy. I love you and wouldn’t be where I am today without you, so thank you, from the bottom of my heart.

My biggest advice would be to fuel your body with the proper nutrition and stick to a workout program!

13 | WOMEN FITNESS – womenfitness.net

Workout

How To

Train Like A

WBFF Pro With

Eve Dawes

ve Dawes is a WBFF Pro Bikini Diva, SAG-AFTRA actress, a former Mrs. Nevada United States and the founder of the all-natural, cruelty-free, custom cosmetics line Dawes Custom Cosmetics. With a diverse background, Eve is originally from England, she trained at Central School of Ballet and London Studio Centre. After graduating Eve danced professionally; touring internationally as a ballerina and extensively in musical theatre, as well as on TV, in music videos, theatres, casinos, cruise lines and movies. Photo Credits: Erik John Ricardo

14 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Photo Credits: Erik John Ricardo

Eve’s Workouts: Eve’s cardio remains the same whether she’s prepping for the stage or not, with 6 mornings of 35 minutes fasted cardio.

Eve only trains with weights twice a week and no longer than for 40 minutes (everyone’s bodies, hormones, and physical goals are different and this works best for her personally). She trains her shoulders once and her lower body with an emphasis on Glutes once. Abs vary, from no weight to weighted 1-3 times per week. Her training protocols are periodized but always cycles back to the workouts she’s shared with us here.

15 | WOMEN FITNESS – womenfitness.net

Eve holds her Personal Training (REPS and NASM), Sports Massage Therapist, Yoga, Spin & Zumba instructor certifications. With a holistic approach to health and fitness, Eve leads by example to empower and inspire others to lead balanced, healthy, fit, and happy lifestyles while feeling confident in their own skin.

“

As seen in Oxygen Magazine, Iron Man Magazine, Inflight Fitness Catalog, Fitness X Magazine, Under Armor Yoga Print Ad, E! 50 Super Epic TV moments, bodybuilding.com, various commercials, and music videos.

Upper Body: Warm Up: £ Dynamic warm up including

head and arm circles, and body twists £ 3 Sets x 15 Reps £ Front Raise

Workout: 5 Sets 12-15 Reps, 30 second rest in between sets 1. Dumbbell Overhead Press 2. Dumbbell Lateral Raise 3. Dumbbell Front Single Arm Raise

£ Superset £ Lateral Raise

Photo Credits: Erik John Ricardo

7 x 12 reps, 20 second rest in between sets 1. Light Dumbbell Rear Lateral Raise: arms in line with forehead 2. 3 x 20 Standing Barbell Bicep Curl 3. 3 x 15 Assisted Pull Up Machine Tricep Dips

LOWER BODY: Warm up:

Photo Credits: Erik John Ricardo

£ 5 minutes light

cardio of choice £ Weighted Barbell

Walking Lunges 3 x 30

4-5 Sets x 12-15 Reps 30 second rest in between sets

Prone Hamstring Curl Machine

normally because they’re body position is wrong and they’re using their body weight and quads to assist them. If you put your weight back (so your knees never go further forward than your ankles and press down through your heel with your toe elevated you’re going to feel it). I find this also puts a lot less stress on my back and joints than most exercises.”

£ Single Leg Push

£ Hypers-with 2 second Glute squeeze at

Downs on Assisted Pull-Up Machine. Eve says: “I know some people don’t like this one but it’s

the top

£ Sumo Squats:

with the Barbell held low in front £ Straight Leg

Deadlifts £ Hip Thrusts on

£ Abductor Machine £ Eve always follows her resistance training with stretching and pure glutamine to help with recovery. £ By - Eve Dawes

Cancer Survivors Share How

Fitness Changed

Their Life

SABRINA WANG 2. My fitness routine

1. When I discovered about my condition

Sabrina had blood cancer (Acute Myeloid Leukemia) twice in her early 20’s and now lives with an irreversible lung condition called Bronchiolitis Obliterans as a result of the cancer treatments.

She says

“Fitness has completely transformed my life after cancer and I believe it is a major reason why I’m still alive today and despite having a serious lung complication, I’m still able to maintain a normal life and live without limitations. “

I was diagnosed with Leukemia a few months after my 19th birthday, in July of 2009. I went to the doctor’s one day during summer break in between first and second year of university, because my period hadn’t come for a couple of months. After she ruled out pregnancy, she decided at the last minute to send me for a blood test. She told me she wanted to see if a hormone imbalance was the cause of my irregular menstrual cycle–it turned out to be something much more sinister. She called me that afternoon and instructed me to go to the hospital right away. A few days and a myriad of tests later, I received the official diagnosis of Acute Myeloid Leukemia. And that was the start of an 8-month long journey of chemotherapy. Luckily, I responded well to the treatment and the doctors were optimistic about my prognosis. But almost two years later, in 2009, the Leukemia returned. This time, I required a bone marrow transplant from an unrelated donor in order to have a fighting chance at survival. In August 2009, I received the transplant and I have been in remission ever since.

17 | WOMEN FITNESS – womenfitness.net

Before my diagnosis I was not active at all. I hated exercising and would often skip out on physical education class in high school. Because of this lack of exercise, a few months after the diagnosis, I found myself in terrible shape. my muscles became extremely weak and I was suffering from aches and numbness all over my body from lying down too much. I was also short of breath and couldn’t even walk for more than a few minutes at a time. The doctors told me I needed to start doing some light exercises. I was reluctant at first but with the encouragement of my medical team and my family, I started to take daily walks. At first, I could only do short and slow walks. Even 10 minutes walking on flat ground wore me out. I gradually improved from there and my 10minute walks turned into 15minute walks, then 30 minutes, and so on. Eventually, I got to the point where I could walk for an hour or more each day, on top of doing exercises with resistance bands to help strengthen muscles. Then I started swimming, hiking, taking Tai Chi, zumba, and kickboxing classes. 3 years ago, I even joined a dodgeball team in a hobby league where we run and try to dodge balls flying at you at breakneck speed!

My Current Fitness Routine Consists of: 45 minutes of working out at the gym (30 minutes cardio plus 15 minutes strength training) at the gym 5 days a week £ playing dodgeball 1 night a

week £ 1 hour of outdoor walking

every Sunday £ Qigong 4 days a week £ outdoor hiking in the spring

and summer

3. My Diet Pattern I used to love greasy, crunchy, and spicy food. I stopped eating those after my diagnosis and switched to a diet based on the principles of Traditional Chinese Medicine. I believe every type of natural food has certain properties and it’s good to include a large variety of different foods in your diet. I don’t believe in cutting out any particular food groups for a long period of time–the key is balance and moderation. I eat a variety of natural, whole foods–mostly vegetables, tofu and fish. I eat some white meat and a little red meat here and there. I avoid highly processed foods as much as possible and opt for fresh ingredients that are cooked with simple methods such as boiIing, steaming, or lightly stir-fried. I also try to include a lot of healthy fat in my diet with foods like avocado, olive oil, salmon, and nuts.

4. How Fitness Helped Me Grow Out Of This Disease Exercise not only helped me regain my strength after my first bout of Leukemia, it made me the strongest I’d ever been in my life up until that time. It helped prepare me for the tougher regimen of treatments that would come in 2009 when I needed the bone marrow transplant. I recovered at a remarkable pace after the transplant so much so that I was released from the hospital just 2 weeks following the transplant, cutting the anticipated hospital duration by half. My recovery created a sensation amongst the staff and other patients at the time. I was doing so well in my recovery that my doctor didn’t catch a sideeffect of the transplant until a routine lung function test in 2016. The test and a subsequent CT scan revealed that the donor’s cells had attacked my lung tissues and restricted my breathing abilities. The condition is called Bronchiolitis Obliterans. My lung function is at 60% of what it should be for a woman my age. But despite this condition, I continue to live a normal life and do all the things I love to do like playing dodgeball, hiking, and travelling. My lung function has been keeping steady since this diagnosis and I don’t require any medication, which again, amazes my doctors. I credit how well I’m doing to my regular fitness routine.

18 | WOMEN FITNESS – womenfitness.net

GEORGIANNE ANKER Georgianne Anker was diagnosed with Breast Cancer in late January 2013. She had surgery in March followed by 7 weeks of radiation. 5 years later she did 2.5 years of tamoxifen and 2.5 more years of letrozole. She officially went into remission last July. After she felt well enough to pick back up her physical activity, she turned to Lara Heimann’s LYT Yoga. Rooted in physical therapy and over all well-being, she felt supported and empowered.

1. When I discovered about my condition I was diagnosed with Invasive Lobular Carcinoma in January of 2013, at the age of 45. The day after my mammogram screening I received a call from the radiologist’s office saying there were areas of concern on the screening and would like to do an ultrasound of those areas, one of which was confirmed to be malignant. I had no family history of breast cancer so was understandably shocked by the findings and I soon found myself quite overwhelmed by stress and anxiety.

2. My fitness routine I have always been active. I have run 10 marathons, numerous half marathons. I love to cycle and weight train. Prior to my diagnosis I was regularly running 4-5 days a week and doing Crossfit twice a week. I belonged to a gym and would take a spin class 12 times a week, and dabbled in an occasional yoga class. I considered myself very fit, felt very strong and enjoyed challenging my body with varied forms of exercise.

3. My diet pattern I consider my diet to be very healthy. The majority of my meals have always been plant based. I would have the occasional fish or chicken, limited amounts of dairy, and tons of vegetables, grains and legumes. Since my diagnosis I have further limited animal products from my diet on my physician’s recommendation.

19 | WOMEN FITNESS – womenfitness.net

4. How fitness helped me

grow out of this disease

I tried to keep up some semblance of a “regular” fitness routine after I began treatment, but the physical toll the diagnosis, surgery and radiation took was debilitating. I found myself barely able to muster up enough energy to climb the stairs or walk the dog, never mind run or cycle. The emotional toll of the diagnosis manifested far more profoundly. I was having bouts of intense stress (worrying about my 3 kids… would I be here to see them graduate high school? College? Would I see them grow into adulthood?) I was experiencing crippling anxiety related to the treatment itself. (what it was doing to my body… worried about long term effects… I knew I needed to take 5 years of posttreatment oral medications to further prevent recurrence and worried about side effects from that….what would my “new normal” be?) I was having difficulty sleeping, difficulty eating. I lost 20 pounds. The toll it took on my body and spirit was overwhelming. Towards the end of my radiation treatment I had reached an emotional breaking point. My oncologist brought in a social worker for me to speak with. Among the coping skills we discussed, which included slowly returning to regular exercise, was the suggestion to begin a regular yoga practice in a studio setting. I felt an immediate connection to the YogaStream community and to Lara Heimann’s style of teaching.

“

I noticed an immediate correlation between beginning to practice yoga and a decrease in my stress level. It became a catharsis of sorts…. The more I practiced, the more I was able to harness the stress and chaos that had been consuming my life. The more I practiced, the more at peace I became and found myself crying on my mat during savasana, not from stress or fear, but from a profound release of stress, a release of fear, a release of the uncertainty a cancer diagnosis can bring. The more I practiced, the stronger I became.

The YogaStream style is an incredible example of the beauty of yoga, the beauty of movement and the beauty of meditation. Lara’s style is a marriage of sorts of all three of these facets. I decided to do Yoga Teacher Training with Lara in October of 2017 to deepen my own practice. What I never realized was that it would be so much more than yoga. It has been truly life-changing. It enabled me to navigate the stress and chaos and fear that is part and parcel of a cancer diagnosis, and emerge a stronger, more selfconfident version of myself than I ever could have imagined.

20 | WOMEN FITNESS – womenfitness.net

Jacklyn Alterwein At 47, Jacklyn Alterwein’s life had been rocked by breast cancer more than once. Over the past six years, she has helped her mom and several close friends through their personal battles with the disease. Two years ago, both she and her sister received their own diagnoses. Following her diagnosis, Jacklyn decided to undergo a double mastectomy and reconstructive surgery almost immediately. It wasn’t until she returned to her job as a CycleBar instructor, where she could barely ride at half of her usual speed, that the reality of her diagnosis really hit her. But when life gives you a lemon called breast cancer, Jacklyn says, “Turn it into pink lemonade!” More than a year later, Jacklyn believes her recovery wouldn’t be where it is today without her job and the CycleBar community that supported her physically, mentally and emotionally. She uses her platform as an instructor to spread awareness and host fundraisers for breast cancer survivors. Fitness truly changed her life after cancer.

1. When I discovered about my condition That’s an interesting story. It all started at my last annual mammogram in December 19, 2016, just a few days before my 46th birthday. The mammo showed suspicious calcifications. I went through months of testing, including biopsies, ultrasounds, more mammos and second opinions. Finally, after three and a half months of testing, I received my diagnosis. My surgeon didn’t even have to say it. I knew it the moment she walked in the exam room. Fortunately, the breast cancer, DCIS, was found at one of the earliest stages possible. Although it hit me hard (I don’t have the words to truly describe that moment), once I gathered my emotions, I weighed the options and decided to take the most aggressive approach, obliterating that beast with my first shot. My double mastectomy was my choice… an extremely difficult choice, but one that I am incredibly grateful for now.

2. My fitness routine Fitness and health have always gone hand in hand for me. My father was a physician, and incredibly bright man. I grew up learning from him about the importance of health, fitness and nutrition. It’s no wonder I have opted to live a healthy lifestyle and I am so grateful to him for instilling that in me. A naturalborn dancer, I remember taking aerobics classes when I was about 11. I loved that it felt like dancing. I fed off the energy of the others in the room! I continued to dance and cheer as a teenager. I started dancing professionally at 18 years old while going to college, graduating Magna Cum Laude with a B.A. in Adult Fitness from Kean College. During my career as a dancer and choreographer, my fitness routine was aimed mostly at improving my cardiovascular endurance. I spent lots

21 | WOMEN FITNESS – womenfitness.net

of time on treadmills, ellipticals and stair mills outside of a grinding rehearsal and performance schedule. After the birth of my first son 18 years ago, I still had a significant amount of weight to lose. I had gained 52 pounds! Fortunately, I was in my best condition going into my pregnancy (6 seasons with the NY Knicks City Dancers definitely helped!). I

finally went back to the “gym”, again using the same cardio machines, light weights and some group fit classes. Along with a change in my diet, the weight started to come off. I gained only 27 pounds with my second son – I learned my lesson the first time! About 7 years ago I started to dabble in yoga which has turned into one of my absolute favorite forms of fitness. Eventually, I went back to my first love, dance. I created and taught dance fitness classes which jumpstarted my fitness career, the second time around. I had heard about indoor cycling but had never had the guts to try it. Not being a “cyclist” I could not understand why people found it so appealing. I finally took my first class 3 years ago. I was hooked immediately. I started to take classes in the gyms I was teaching dance fitness at. Then in August 2016, I stumbled upon the job post for a CycleBar CycleStar. Having no experience as an indoor cycling instructor, I honestly didn’t think they’d even look at my resume. I’m so glad they did! Little did I know that only a few months after making the cut and beginning my career as a CycleStar, I would be diagnosed with breast cancer. Since becoming a CycleStar, the majority of my fitness is spent on the bike, taking yoga, resistance band training and light weights.

impact bread and pasta were having on my weight. When I cut both out, the baby weight fell off immediately! Since then, other than the occasional pizza (gotta treat yourself too!), I take in very limited amounts of bread and pasta. My next challenges are eliminating sugar and slowly, but surely, I plan on eliminating all processed foods. Of course, lots and lots of water… and my homemade ginger turmeric green iced tea… I love it! 4. How fitness helped me grow out of this disease Thank goodness I was already active and health conscious when I was diagnosed! My surgeons confirmed that my fitness level sped up my recovery and healing time. I was in great shape going in to my double mastectomy at 46 years old. I had been a CycleStar for about 6 months prior to my surgery, which significantly lowered my body fat and elevated my cardiovascular endurance. But, more importantly, CycleBar helped me through my emotional and spiritual recovery which was far more challenging than the physical. Any cancer patient I’ve spoken to understands exactly how that feels. Being able to lose myself to the music in rides, get caught up in the beat, cry when I needed to, and steadily witness my physical comeback – it empowered me. And my CycleBar family… I can’t say enough about them and their support! Thank you! I now know CycleBar came into my life just a few months prior to that last annual mammogram for a reason. I will always be incredibly grateful for that. And, now I get to share my experience with my riders, helping them as they navigate through their own journeys and challenges, whatever they may be… mind, body and soul.

Finally, it is extremely important that readers understand why I share my story… I share as long as the those on the receiving end learn from my experience. It’s really simple… #AnnualMammosSaveLives It is a message I was spreading for over 4 years prior to my own diagnosis. After holding the hands of my mom & 2 dear friends through their breast cancer battles and having witnessed the impact their annual mammograms had, I realized just how important annual mammograms truly are. I started to spread my message on social media, in my dance fitness classes, and pretty much anyone who would listen. My own experience is the epitome of the message I was already spreading. A believer in everything happens for a reason, I feel compelled to share my story in the hopes of saving lives, until we have a cure. For those reading this, know that finding breast cancer early significantly improves your chances of beating it while also having more treatment options. It is ok to be scared… I was.

Choose Courage – walk forward in the face of fear, so you can make the call to schedule the appointment, to walk in the door, and to get that annual mammogram. It saved my life.

3. My diet pattern I don’t have a specific diet I stick to other than fairly clean eating. My dad always said, “If it comes from the ground or a plant, it’s meant to be eaten!” Fortunately, I have always loved fresh vegetables and fruit. Both have always been a big part of my diet. I gave up red meat about 26 years ago. In the last year, I have significantly reduced my chicken I know it can save yours too. and dairy intake. Fish (primarily salmon) With love, Jacklyn. and other seafoods are faves as well as roasted veggies like brussels sprouts, kale My breast cancer journey can be followed at and broccoli. I miss yogurt but absolutely #AnnualMammosSaveLives love unsweetened almond milk! After the birth of my first son, I realized the 22 | WOMEN FITNESS – womenfitness.net

Jeannine Pelkey A week of Jeannine’s second Spartan race, she was diagnosed with breast cancer. Over the next year, Jeannine would undergo surgeries, chemo and radiation. A few months after treatment ended, in 2017, Jeannine competed in her third race. In 2018, she had 2 reconstructive surgeries and was back to running 3 weeks before the Spartan Fenway event. She is slated to compete in the Spartan Fenway Park event in November 2019. Spartan is the world’s largest obstacle course race (OCR) and endurance brand and Jeannine is a Spartan 4x over – 2 of which she competed in after her diagnosis!

1. When I Discovered About My Condition In November of 2016 I had a mammogram, and as a result, found the breast cancer. I had just completed my second Spartan race at Fenway Park and was finishing a year of more road races then I’ve ever ran in a year. I had a double mastectomy and have had multiple surgeries for implants and reconstruction. (7) I also had 16 weeks of chemo and 28 radiation treatments in 2017. I finished radiation at the end of August and did Spartan Fenway that November.

2. My fitness routine I have a running club (Emerald Running Club). We go to a local, weekly, free and timed 5k on Wednesday nights, called the D5k. I run a couple times of week for a few miles. I also go to the 5am Title Boxing Club (Danvers) classes. I lift weights at Title, and I have a pull up bar, an ab wheel, and strength bands at home that I work on for Spartan races. Currently I am training for a local race series, and it’s going to be my big challenge for the year. In April it’s a 7 miler and a 10 miler in June. The rest of the races in the series I can do, and have done before, but the 7 and 10 will be a real challenge for me, and I can’t wait to conquer them. Also, for a Spartan

23 | WOMEN FITNESS – womenfitness.net

challenge, one of my good friends and I are doing the Boston Sprint on May 11th, and then in November we have a larger team for the Spartan Fenway. My short-range goal for Spartan is to do one in Colorado with my brother, and my long range goal is to do the longer Spartan races and achieve a Trifecta. Also, in warmer temps I paddleboard, which is an amazing body and core workout.

3. My Diet Pattern I eat eggs with peanut butter and fruit in the morning. Lunch and dinner is protein (tuna, chicken, turkey or beef ) with lots and lots of veggies. I drink one iced coffee in the morning, and water the rest of the day. I’m really hitting the food and workouts hard, to work off the 30 lbs. I gained in chemo! I don’t call this a diet, it’s really my lifestyle. I’m an under-eater and always have been, so I work hard to make sure I get all the right nutrients to power me through my workouts and my day. I don’t really do cheats, but I do happily accept a beer after a race. As a rule I don’t eat anything over 5% sodium content, and rarely eat something boxed or packaged. I stick to real food, 3 meals a day, and lots of water. I am the weakest in the water drinking, but I work on it always, and always feel better the more water I drink.

Eating healthy is key. Working out is key. It always made me feel better to keep active.

4. How Fitness Helped Me Grow Out Of This Disease In 2016, my challenge for the year was to run more (paid) road races than I ever had before in a calendar year. I ran the weekly free 5k, and also did 36 road races that were 5k’s, 10k’s, Falmouth 7 miler, 5 milers and a 4 miler and was going boxing 4x a week. This put me in amazing shape! So when I was diagnosed with breast cancer, I was really in the best shape to fight this with everything I had. I never stopped working out. During the 16 weeks of chemo I did 16 5k’s. I walked a lot also. After each surgery I do have to hold off on boxing, but as soon as I have the green light I am right back there at 5am. In the off times I do walk a lot. During the month of

24 | WOMEN FITNESS – womenfitness.net

radiation, I did keep running and even did a 10k. Halfway through the 10k I thought, what am I doing out here? Then I saw my Dad there cheering me on, and it gave me the boost I needed to push through and finish strong. The strength training really helps with getting my range of motion back, and my overall arm strength. This year, a month after surgery, I was on vacation and running a 5k. No breaks! On April 16th I did the BAA 5k as part of Marathon weekend, and took 5 minutes off my 5k time. I still have 9 minutes to shave off to get to my faster time, and I can’t wait to hit that number. Having the support of my running club, the local D5k, and Title Boxing have been tremendous. Running, boxing, and training for Spartan kept me moving forward, and feeling good. Our running club logo is a frog, because frogs only move forward, never backwards. Eating healthy is key. Working out is key. It always made me feel better to keep active. Right now, training for the longer races and the upcoming Spartan, is tough as I just had a surgery on Feb 14th. When I feel like I’m struggling I remember all those days in the hospital, when I wanted to be outside and active with everyone else, and I keep going. I do this for me, but I also do this for others. You CAN do it, I did it, and I want them to know, that it gets better, but don’t stop moving. If I can motivate and help one person through their own cancer journey or struggle, then it’s worth it.

Fitness Tip

Stability of the Lower Limb is derived from your hip. The muscles surrounding your hip work to keep your entire body upright on top of your leg and vice versa work to maintain correct alignment of your leg. Single-leg glute bridge is one of the best exercises for hip stability, meaning it directly stresses your hip abductors and external rotators while minimizing the activation of other muscles which can help you “cheat” while stabilizing the hip. Try practicing it regularly.

25 | WOMEN FITNESS – womenfitness.net

Pregnancy

25 y l i m a Best F Packaged Products

1.Happy Family Organics

One of the best go to brands for baby and toddler snacks. Their oats are fortified with essentials nutrients and their puffs and snacks are light on the sugar and additives. This is a great food product you can feel good about feeding your babies.

3. Stonyfield Yogurt

5. Siggi’s Yogurt One of the best Icelandic yogurt options available as its sugar content is one of the lowest. It’s one of the least sugary yogurt options on the shelves and its thick creamy texture makes it taste delicious. Siggi’s also has yogurt tubes created just for kids to have for snacks.

They have a great line of yogurts for babies and use whole milk. They also have a selection of yogurt pouches that incorporate veggies. Perfect for a great afternoon snack for toddlers on the go.

6. Once Upon a Farm Annie’s Organic Food Products

These products are safe for your growing kids and made responsibly. The company is sustainable, ecofriendly and known for high quality organic ingredients ranging from Mac and Cheese, Crackers, Fruit Gummies, Puffs, Popcorn, Cookies and more.

4. Horizons Cheese

From string cheese to fun animal shaped cheeses, Horizons Cheese encourages kids to snack on healthy foods. Cheese is a great source of calcium and makes for perfect snacks, and this is one of the best options.

One of the only baby food pouches that stands out as it has a great mix of fresh pressed fruits, veggies, and grains. Lighter on the sugar than most on the market and high on nutrients. The perfect occasional snack or treat for your growing babies and toddlers.

8. Colugo

9. Ezpz

7. Bon Petit This is my new innovative line of organic freeze dried baby food perfect for parents on the go. The line includes a starter set for babies beginning to eat solids to a selection of toddler meals. All meals are hand batched by me, Chef Kathy Fang and are great for travel as they are light weight and TSA compliant. They are a real time saver for busy parents who don’t have time to prepare healthy purees for their babies on a daily basis. These single use packets are simply hydrated with your choice of water, milk or broth for an instant, warm and nutritious meal for your baby.

This is the best compact travel stroller. It’s easily foldable with one hand and once collapsed, it has a strap that allows for you to carry over your shoulder for easy transport. It’s easy to use, comes in unique colors and is a great addition to you baby gear. It’s also one of the more affordable brands of strollers out there which is a major plus.

These silicon placemats are the best travel eating set to bring on outings for meals or long trips. It’s easy to clean, doesn’t harbor bacteria as it’s not porous, and it naturally suctions to any table surface from hard surfaces to a table with tablecloth. It’s a great dinner set for toddlers and kids and they come in a range of fun colors and shapes.

11. Babyganics This line of baby cleaning products is one of the best. It’s super gentle with no harsh detergents, but yet cleans really well. When choosing a trusted brand for baby cleaning supplies, go with Babyganics. They have everything from bottle dish soap, hand sanitizer, surface sanitizers and laundry detergents. Stash their whole collection of cleaning products and you are good to go.

12.Waterwipes 10. Tegue

These fun magnetic toys are great educational toys for toddlers as they learn to play and build based on colors and shapes. You will get a lot of use of this one.

27 | WOMEN FITNESS – womenfitness.net

These are my go-to wipes for babies and toddlers. They are made of 99 percent water and are safe to use even on their face. These wipes do it all and can be used for older kids, too. Forget reading through the ingredient list of other baby wipe brands and go with these – the simplest and cleanest ones.

13. Mustela While fragrance free lotions, body wash and shampoo is desired for babies as their skin can be sensitive, the Mustela Baby Collection stands out to be the leader in doing both well. Their lotions and shampoos contain a very light beautiful scent, but are still gentle enough for eczema prone babies and cradle cap. It’s very emollient and effective all the while carrying a scent that makes your baby smell like an angel.

14. Frida Nose 16. Peekaboo Ice Cream This line of ice cream packs healthy secret ingredients like spinach, cauliflower, beets, and carrots. Now you can finally give your kiddos “healthy” desserts or at least make the unhealthy sweet treats a little better for you.

This is the absolute best nose sucker for babies who can’t blow their nose quite yet. It works so efficiently and it’s also very affordable. This is something you’ll use a lot of when your baby gets sick and it’s one of the best things you can do to help relieve some congestion in the nose.

17. Kizingo These cool shaped spoons have a shape that is conducive to self-feeding for early feeders. Babies who are starting to self-feed can use their hands or these spoons that reach the mouth much easier than a traditionally shaped spoon.

15. Keekaroo

This changing pad is the crème de la crème of changing pads. It’s made of silicon and super easy to Lolleez clean and wipe down. No need for These are toddler friendly throat changing linens/sheets to be soothing drops. Since regular drops can be washed after changes or accidents. a choking hazard for toddlers, these Simply wipe clean with a wet lollipop lozenges for kids are perfect. napkin or sanitizing surface napkin Aside from these, there really aren’t other and you’re good to go again. It’s options for young kids to have cough soft and cushiony for comfort and drops. These are a creative, fun way to non-slip. provide kids with safe medication that can often be hard to find.

18.

22. Holle 19. Literati Books

A very cool service that sends you books monthly so you can have new books for your baby every month. It’s so important to read to your baby as their brains are sponges and reading to them is necessary for brain development. You can keep what you want and send the rest back.

This German brand is the gold standard for baby formula. Europeans have stricter standards for products, thus their formulas are of the highest quality. You can actually smell and taste the difference. The milk comes from cows raised on biodynamic farms (Demeter Certified, meaning no dehorning) and contain nothing that is genetically modified with no artificial chemicals or preservatives. You can feel good about buying Holle from every aspect.

23.

Dr. Brown’s Toothpaste

As babies start to eat solid foods, teeth brushing becomes very important. Dr. Brown’s Toothpaste has a pleasant flavor that is safe and gentle. Babies love it and it’s a great start to teaching your babies on proper dental hygiene.

20. Nursery Works LA

This is a top of the line baby furniture company that parents can drool over. This is where the stars order their cribs and the pieces look like they are out of Architectural Digest. While this isn’t the most affordable baby furniture brand, it is the most stunning and lovely to look at.

21. Dopple This cool subscription based clothing company for infants and toddlers is so fun. You create a profile for your baby based on your

24. Baby Brezza

This formula dispenser is like a fancy espresso machine. Let’s just face it, parents have it hard enough with a new baby and if there is more than one kid in the house, there really is no time to do everything in one day. Drift into your kitchen half awake, press a preset button and let it make the perfect bottle of milk for your baby in seconds saving you valuable sleep time.

preferences and they send you a selection of hard to find brands every quarter. Pay for the ones you want to keep with 10-15 percent off your order and return the items you don’t. This company not only saves time for busy parents, but also brings in unique collections you wouldn’t normally find. Talk about fashionable tots.

25.

Guava Pack and Play

Do yourself a favor and buy the Guava Pack and Play. The soft sides with dark fabric and shade make for a much more comfortable and soothing surrounding for the baby. It’s more like a cocoon than a crib. They can lean against it and feel at ease without hard, cold, bars. It’s light weight and great for travel so it can be taken anywhere. It’s super mobile and provides your baby a consistent element when they are traveling from one place to another. The Guava Pack and Play is one of the most high quality options out there with a convenient bag to carry it in. By- Chef Kathy Fang

What to Eat &

Not to Eat While

Pregnant

regnancy is a truly special time in most womenâ&#x20AC;&#x2122;s lives, but it is also a time to take extra considerations for our health. You have not just yourself to be concerned with, but additionally, the well-being of your unborn baby growing inside of you. This is a huge responsibility and should not be taken lightly. Fortunately, with the aid of a good prenatal vitamin paired with healthy lifestyle choices, both you and your growing little one have a much greater chance to thrive happily together!

}

30 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Everything necessary to grow and develop is virtually supplied directly from mother to our unborn babies in the womb. We literally become the primary source of all their essential nutrients absorbed thru the food we eat. This is why practicing healthy diet choices are detrimental to the livelihood of our little ones.

What to Eat During Pregnancy: A healthy balanced diet of fruits, vegetables, lean proteins, legumes, and whole grains is highly recommended during pregnancy to provide proper nutrition to you and your baby. Below are some additional things to consider…

Ÿ Dairy: Incorporating dairy, especially Greek Yogurt high in calcium and probiotics, can help fulfill the need for healthy growing bones, support digestive health, and reduce the risk of pregnancy complications. Additionally, most people who are lactose intolerant are still able to tolerate Greek yogurt and other yogurts, making it a great choice for most.

Ÿ Salmon: Known to be rich in Omega-3 Fatty Acids DHA and EPA, this will aid in brain and eye development and Vitamin D. Even though salmon is considered a lower mercury fish, pregnant women are advised to limit their salmon intake to 2-3 meals per week.

Ÿ Water: It is essential

for pregnant women to stay hydrated and intake plenty of water during pregnancy since our blood volume increases during this time. This will also help prevent constipation and UTI’s.

Ÿ Lean Protein: Lean

Meats and Proteins such as beef, chicken, pork, and eggs, are all great sources of high quality protein also high in iron, choline, and B vitamins. Eating lean proteins will also help you stay fuller longer, providing you a healthier, more satisfying choice when feeling hungry.

Ÿ Berries: A satisfying

yummy treat that will satisfy your sweet tooth! Berries are not only delicious but so good for you. They are high in Vitamin C, water, healthy carbs, fiber, and rich in antioxidants – all of which make them a great source of nutrition while also supporting skin and immune health.

What NOT to Eat/Consume During Pregnancy: Due to the high risk of harmful effects to you and your baby, the following things should be avoided during pregnancy…

Ÿ Alcohol Ÿ Nicotine Ÿ Unwashed Produce and Raw Sprouts

Ÿ Raw or Undercooked Meats, Fish, and Eggs

Ÿ Unpasteurized Milk, Cheese, and Fruit Juices

Ÿ Processed Meats and Junk Foods

31 | WOMEN FITNESS – womenfitness.net

Ÿ Fish with High Levels of Mercury (ex: swordfish, shark, tuna, and king mackerel)

Ÿ Caffeine (it is recommended for pregnant women to limit their caffeine intake to less than 200mg per day, or approx. 2-3 cups of coffee.

Ÿ When in doubt, seek advice from your physician or health care provider to help ensure a healthy and smooth pregnancy. By- Taryn T. Francis

Healthy Eating

The Top Health Food Awards

Products to Buy

ometimes it seems that there are too many products to choose from. And with each brand claiming it’s the best, consumers can have a hard time deciding what to buy.

That’s where the Product of the Year Awards come in. 1. Sweet PotaTOASTS Vegolutionary Foods Simply pop these frozen, ready-to-make roasted sweet potato slices in your toaster, toaster oven, or air fryer and enjoy your superfood ‘toast’ in minutes. Made from real sweet potato slices, this ‘toast’ is an excellent source of vitamin A & C, a good source of fiber & vitamin B6, and satisfies any gluten-free, vegan, or paleo dietary needs. Sweet PotaTOATS are a clean label, single ingredient, bread replacement. Price: $37.99 2. Wild Friends Foods Nut Butter Oats Wild Friends Foods Try Oatmeal with real nut butter for a delicious, protein-packed breakfast. This speedy heat-and-eat option has 4 g of fiber and comes with a nut-butter packet for extra drizzling. Price: $20.94

3. YQ by Yoplait Coconut Single Serve Yogurt Yoplait Made with less sugar (9 g max!). This Yogurt is made with ultra-filtered milk. 15g of protein, 9g of sugar, 99% lactose free. It is made with ultra-filtered milk and sweetened with fruit, cane sugar and natural flavors. Keep Refrigerated. Ready to Eat.

Price: $7.99 4. Original & Unsweetened Almondmilk Califia Farms Almondmilk has only 60 calories and half the sugar of whole milk per serving, but is so creamy and rich, you’ll be left wondering if it’s whole milk or Almondmilk. Unsweetened Almondmilk is 100% sugar-free and has a creamy, pure taste that will make it a quick staple in your fridge, coffee, smoothies, recipes and more. Original Almondmilk is Soy-free, dairy-free, gluten-free, carrageenanfree, non-GMO, kosher, vegan, BPA-free 50% more calcium than milk, contains only 60 calories per serving and is made from non-genetically engineered almonds. Unsweetened Almondmilk is also Soy-free, dairy-free, gluten-free, carrageenan-free, non-GMO, kosher, vegan, BPA-free. It contains 50% more calcium than milk and only 35 calories per serving and is made from nongenetically engineered almonds. Price: $67.00.

32 | WOMEN FITNESS – womenfitness.net

5 6 7

5. Pink Salmon in Extra Virgin Olive Oil StarKist The nutrient-filled salmon is packed in extra-virgin olive oil, so the fish is really flavorful and ideal for serving on wholewheat bread, mixing into a salad, or eating straight from the package. Grab ’em and go! Price: $33.49 only.

7. Sprout Living Simple Pumpkin Seed Protein Powder Sprout Living Simple Pumpkin Seed Protein is derived directly from the nutrient-rich seeds of pumpkins. At over 60% plant-based protein content, it is a suitable source of protein for vegetarians and vegans, but recommended for everyone! 9. RAW Sauerkraut Superkrauts Naturally fermented sauerkraut can help relieve constipation, bloating, and gas. That’s because the friendly bacteria that caused the fermentation, called probiotics, are still alive. When you eat them, they help break down certain parts of food, making it easier for your gut to absorb nutrients.

6. Canned Wild Salmon Wild Planet The wild sockeye salmon is caught in icy alaskan waters by local fishing families. The skinless and boneless fillets are hand-packed and cooked just once to retain all of their nutrients and natural juices. This omega 3-rich fish is delicious straight from the can or tossed into a salad for a quick easy meal. 8. Brazil Nuts NOW Foods Often overlooked, they’re rich in selenium, a mineral your thyroid gland needs. Selenium also supports your immune system and, because it’s an antioxidant, helps prevent damage to nerves and cells caused by free radicals as a result of things like cigarette smoke and UV rays. 10. Dairy Free Pea Milk Ripple Kids need protein to thrive! What they don’t need is tons of sugar. Ripple Vanilla is a rich, creamy and delicious non-dairy milk with hints of natural vanilla, packed with 8g of protein to keep your kids full and happy, but with 40% less sugar than flavored milk.

11. Enchiladas, Chicken with Tomatillo Sauce Real Good Foods Gluten-free tortilla made from antibiotic-free chicken breast. No added grains, gluten or fiber fillers. Made from scratch and slow cooked.

33 | WOMEN FITNESS – womenfitness.net

12 13

14 16

12.Chewy Nut Butter Bars Kashi Here’s a breakfast bar that actually lists nut butter as the first ingredient (yum). To round out your breakfast, try breaking it up and sprinkling it in some unsweetened Greek yogurt as a chocolatey granola.

13. Bean Chips Beanitos Satisfy that crunchy, savory craving with chips that actually pack in protein and fiber with each munch. Beanitos transform pulses like navy, white, and black beans into a pretty addictive snack, especially when you use them to scoop up veggie-loaded salsa.

14. Fresh Royal Osetra Caviar Sasanian Jalapeños and chipotle peppers spice up a chopped mix of corn, black beans, bell peppers, and onions for a flavorful topping you can put on everything from chicken to omelettes. Actual caviar doesn’t hold a candle to it.

15. Peanut Butter Brownie Smash Protein Bar Quest Nutrition The first-ever Smash Bar is sure to be a hit with Quest fans and newcomers alike. It’s the perfect snack for health-conscious consumers on-the-go.

16. White Almond Butter Biona Organic Biona organic white almond butter is made from blanched, sweet, unroasted almonds. Try it on a toast or a cucumber stick.

19 20

18. Golean Crisp Berry Cereal Kashi Fill your bowl in the morning with a satisfying serving of whole grains and fiber. It comes in some great flavours for you to try.

34 | WOMEN FITNESS – womenfitness.net

17. Organic White Miso Instant Soup Clearspring For when you don’t want to cook (or can’t make it to the store), keep this lowsodium, protein rich tofu soup. 19. Triple Zero Vanilla Yogurt Dannon Oikos With 15 grams of protein and only 6 grams of sugar in each cup, this nonfat Greek yogurt brings all of filling creaminess you want with zero of the added sweeteners you don’t. 20. Organic Coconut Water Coco Joy Best way to stay hydrated this summer, without worrying about the calories.

What To Eat

Before The Gym?

Try These

Pre Workout Meals

efore a tough and intense workout, taking the right nutrition is of utmost importance. Women Fitness brings to you the most recommended, yet easy to make meals to have just before you enter the gym.

Cashew Protein Coffee Latte & Cashew Latte Bowl By Nutristrength.com

Ingredients For the Cashew Vegan Protein Coffee

Directions For the Cashew Vegan Protein Latte

1 scoop Pea Protein Smooth Coffee 2 cups ice l 1 tsp vanilla powder l 1tsp instant coffee l 200g soft tofu l 1/2 tbsp Monk fruit natural sweetener (feel free to use any other sweetener) l 1/2 cup pre-soaked cashews l 1 tbsp vegan yoghurt l 1 cup cashew milk

l Add all ingredients to a high-speed blender, then mix until thick and creamy.

Pour into a glass.

l Sprinkle with raw cacao and add the soaked cashew cream on the top. Enjoy!

For the Cashew Creamy Bowl For the Cashew Creamy Bowl l

1 tsp instant coffee l 200g soft tofu

1 tbsp cashew butter l 1/2 tbsp Monk fruit natural sweetener (feel free to use any other sweetener) l 1 tbsp vegan yoghurt l

1\3 cup cashew milk

Add soft tofu into a bowl, followed by the rest of the ingredients. l

Using a hand blender, blend until smooth and creamy. l

Pour into a bowl, and add raw cacao powder and cashew butter for toppings. Enjoy! l

35 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

3-Ingredient Oat Bars

By Alicia Edge

Ingredients Essentials: l

3 overripe bananas, mashed l 1 1/2 cup oats

5 tbsp peanut butter

Optional toppings: l

Mixed nuts or seeds l Dried Fruit

Coconut Flakes l Berries

Directions l Preheat oven to 320°F and grease a small, rectangular baking tray witha small amount of butter or coconut oil.

Combine bananas, oats and peanut butter in a bowl and stir until well combined. l

Banana Blueberry Explosion Protein Muffins By Jonathan Jordan

Ingredients l 3 ripe bananas (the darker, the better) l 6 eggs or 1.25 cups of egg whites l 1/3 cup coconut flour 6 scoops of protein powder l 0.25 cup chopped walnuts l 1 tbs of All Spice or Trader Joe’s l

Pumpkin Pie Spice or 1 tbs of Cinnamon with 1 tbs Nutmeg l

l Stir through your choice of optional extra gently (~1cup total) l Spread the oat mixture evenly in the over dish,forming a layer about 1-2 cm thick. Bake for 20 minutes. l Reduce heat to 210°F and continue cooking for another 10 minutes l Divide bars into portions and store in fridge until nice and firm!

Directions l Mix in a big bowl. Spray a non-stick muffin tray and fill each cup 3/4 full with the batter. Top with EXACTLY five blueberries in a star pattern (trust me, this is optimal so each bit gets a blueberry blast). Or if that’s too fancy you can just mix 1 cup of blueberries into the batter. You can also play around with other berries. I’ve used chopped strawberries and blackberries too. But blueberries remain my fave. l

Bake at 375 degrees for 28-30 minutes.

Let cool and place in a container in the fridge for the week. They will last all week. If you need them last longer, they also freeze nicely, Make sure to eat them so you get a blueberry with each amazing bite. l

36 | WOMEN FITNESS – womenfitness.net

Peach Pineapple Protein Smoothie By Kristen Peterson

Ingredients l 1 16-oz bag frozen peaches l 1 can sliced pineapples (in water or natural juice) l 1 scoop vanilla protein powder l 1 cup unsweetened vanilla almond milk Directions l Using only half of the bag of frozen peaches and 5 slices of pineapple, place in blender. l Add protein powder and almond milk. l Start blending at medium speed, increasing speed after about 1 minute to make sure all chunks are blended. l Pour into glasses and enjoy!

Honey Mustard Hummus By Kristen Peterson

Ingredients l 1 1lb 13oz can of garbanzo beans (large can) l 1/4c honey l 1/4c spicy brown mustard l 2tbsp olive oil l 3-5 drops lemon juice

Directions l Open garbanzo beans and rinse in colander. l Combine all ingredients in food processor and blend until smooth and no chunks or beans are left. l Spoon into your serving bowl and enjoy with your favorite dipping food!

Pumpkin Seed Energy Bars with Cherry Topping By Sneakz Organic

Ingredients l 1/2 cups rolled oats l 1/4 cup oat flour (or oats blended to fine ground) l 2 scoops of Sneakz Protein Powder (Your flavor choice- we used Strawbery) l 1/2 cup pumpkin seeds 1 cup dates (If tough to bite soak in 1/2 cup liquid for 30 minutes) l 4 Tbsp chia seeds l 3 tbsp of coconut shreds (for optional topping) l 1/4 cup agave nectar or maple syrup (or honey if not vegan) l 1/4 cup creamy salted natural peanut butter or almond butter l 1/2 cup of nutmilk (we used almond milk) Cherry Topping l 8oz Organic Tart Cherry Juice (optional for drizzle topping) l 1 cup coconut sugar

Directions l Preheat oven to 350 degrees l Begin by mixing dry ingredients together and adding wet ingredients (nut butter and sweetener). Thoroughly mix until the ingredients become dough-like

Cover your 13-inch baking pan with a layer of wax paper and press dough into the pan. Bake for 15 minutes followed by refrigeration for 30 min to 1 hour. l

Remove from refrigerator and cut into square bars. l

Cherry Topping Add equal parts tart cherry juice and coconut sugar in a pot on low to medium heat for 20-30 min. A syrup consistency should be achieved during the cooldown of the liquid mixture. l

l Coat the energy bars with the cherry topping as desired!

Simple Superfood Bars By Sneakz Organic

Ingredients l 1 cup pecans, raw l ½ cup coconut oil, melted ½ cup honey l ¼ cup (1 scoop) Sneakz Vanilla Protein Powder l

1 tsp pure vanilla extract l ¼ tsp salt l 2 cups oats, quick or old-fashioned l ¼ cup hemp hearts l ¼ cup raw pumpkin seeds l 1 cup dried fruit (recommend dried cranberries, blueberries, cherries, bananas, and/or apricots. l

Directions l Add pecans to food processor. Pulse until a fine pulp. Add melted coconut oil, honey, Sneakz protein powder, vanilla extract, and salt to pecans in the food processor. Turn food processor on until a large ball forms from mixture. l

Add oats, hemp hearts, and pumpkin seeds to food processor. Turn on until well-combined and mixture is evenly moistened. l

l Lastly add mixture of dried fruits to food processor. Pulse until fruit is lightly chopped and evenly dispersed in mixture.

Spread out large piece of parchment paper over a 7×11 baking dish. Transfer contents of food processor to pan lined with parchment paper. Firmly pack mixture into pan until evenly distributed. Place pan in the refrigerator for 1-2 hours, or long enough for coconut oil to harden. l

38 | WOMEN FITNESS – womenfitness.net

Slice bars to preferred size, making small cubes for smaller kids (and hands). Cover bars and store in the refrigerator for up to 7 days. Enjoy! l

Oats and Quinoa Cereal By Lisa Richards Ingredients l 1/2 cup oats l 1/2 cup quinoa l 1 tsp cinnamon l 1/2 tsp nutmeg l 1/2 tsp salt l 4 cups water l 1/4 cup walnuts l 1/4 cup pecans l 1 large apple l 2 large pears l

Almond milk

Directions l Combine the oats, quinoa, cinnamon, nutmeg, salt and water in a large saucepan. Bring to the boil and then lower the heat and simmer for 20-25 minutes, stirring occasionally, until oats and quinoa are tender. l

Serve warm topped with chopped apple and pear, walnuts, pecans and almond milk. l

l Add maple syrup or honey for added sweetness.

Cast-Iron Smoked Salmon Hash

By Rima Kleiner Ingredients l 2-3 Tbsp. olive oil l 2 lb. large red potatoes, cut into Â˝-inch cubes l 1 small yellow onion, diced l 1 green bell pepper, diced l Âź cup Greek yogurt l 8-10 oz. smoked salmon, flaked with a fork (save a little for garnish, if desired) l 1 tsp. capers l 1 tsp. Dijon mustard l 1 Tbsp. lemon juice

2 Tbsp. chives, minced l Salt and pepper, to taste l

Directions l Heat oil in cast-iron skillet over medium heat. Add potatoes, onions and bell peppers to pan, stirring to coat with oil. Cook until potatoes are tender and browned (about 15-20 minutes), stirring every 2-3 minutes. Turn off heat. Season with salt and pepper, to taste. In a small bowl, combine yogurt, salmon, capers, mustard, lemon juice and chives. Add to cooked potato mixture and combine. Let sit for 5 minutes, then garnish with salmon, if desired. l

10.

Mexican Hot Chocolate Superfood Raw Brownies By Chelsea Gloeckner

11.

Ingredients l 1 cup pecans l 1 cup sliced almonds l 12 dates, pits removed (Tip: if your dates are not sticky, soak them in boiling water for 5-10 minutes) l ¼ cup cacao powder l ½ teaspoon cinnamon

By Chelsea Gloeckner

Ingredients l 10 dates l ½ cup creamy peanut butter (drippy, natural) l ¼ cup maple syrup l ¼ teaspoon salt l ½ teaspoon cinnamon l 2 cup oats l ¼ cup sunflower seeds l ¼ cup pumpkin seeds l ¼ cup goji berries

l Pinch of Himalayan pink salt l Pinch of cayenne pepper l Toppings: pumpkin seeds, hemp seeds, goji berries

Directions l Line a medium baking dish (7×11) with parchment paper and set aside.

Directions l Add all ingredients (except toppings) to a food processor.

l Add dates to a bowl and cover with water. Microwave on high for 60 seconds. Dates should be gooey and sticky. Remove the pits and add dates to a food processor.

l Blend for 1-2 minutes, until a dough forms. Hint: if you can pinch the dough together between your fingers, the dough is ready. If the dough does not stick together, add 1 teaspoon warm water and blend for 30 seconds.

l Blend dates on high until a sticky paste forms. Add peanut butter, maple syrup, salt, and cinnamon. Blend on high until a dough ball forms.

l Pinch off 2-3 tablespoons of dough at a time, and press dough into each muffin cup in a silicone muffin mold (or into a lined muffin tin). Repeat with remaining dough.

l In a large bowl, add oats, sunflower seeds, pumpkin seeds, and goji berries. Stir to evenly distribute ingredients. l Using your hands, take the date and peanut butter dough ball and add it to the dry ingredients. Knead dry ingredients into the date and peanut butter dough until all ingredients are evenly incorporated.

l Press toppings onto each brownie. Refrigerate for 30 minutes to firm. l Store in an airtight container for 5-7 days.

12.

Chewy Trail Mix Bars

l Press dough firmly into the parchment-lined backing dish. Refrigerate for 15 minutes.

Energy Boosting Smoothie By Chelsea Gloeckner

l To cut, first remove the entire trail mix slab by lifting the parchment paper out of the baking dish. l Slice into 10 bars. Enjoy immediately, or store in an airtight container for 5-7 days.

Ingredients l 2 cups cold water l 5 Swiss Chard leaves l 1 handful spinach l

1 teaspoon fresh ginger

½ teaspoon matcha l 2 dates, pits removed l 2 handfuls ice l

40 | WOMEN FITNESS – womenfitness.net

Directions l Add all ingredients to a high-speed blender and blend on high for 45-60 seconds. l

Enjoy immediately!

13.

Banana Strawberry Brekkie Mug Directions l In a large mug, mash the banana, add the By Wendy Hodge

Ingredients l 1 banana, mashed l 3 chopped strawberries l 1 egg l ¼ cup oats

l Add the oats, chopped strawberries, vanilla & cinnamon and mix together.

l ½ teaspoon vanilla l good shake cinnamon

l Cook in the microwave on full power for 2 minutes. If it’s still a bit gooey in the middle, cook for another 30 seconds.

l Toppings

l Remove from the microwave when cooked, make a small well in the centre and add the almond butter.

l 1 large dollop almond butter l 1-2 dessert spoons Greek yoghurt

egg and whisk well with a fork.

l You can eat straight from the mug, or transfer to a bowl and top with some Greek yoghurt as well.

14.

No Bake Chocolate Energy Bars By Wendy Hodge Ingredients l 1 ½ cups almond meal l ½ cup flax seed l 1 cup rolled oats l 2 tbsp raw cacao powder l 3 tbsp of natural peanut butter l 16 medjool dates, pitted l 1 tbsp pumpkin seeds l 1 tbsp Goji berries l 2 tbsp boiling water

Directions l Line a slice tin with baking paper. l Blend all of the ingredients in a food processor, except the boiling water, until well combined and the mixture forms crumbs. Make sure the dates and oats are finely processed. l Slowly add the boiling water until the mixture clumps together; you may need a little bit more than the 2 tablespoons, I find I do if my measuring isn’t spot on! l Pour the mixture into the slice tin and press it down firmly and evenly. Allow it to set in the freezer for an hour or two before cutting into bars.

15.

Fruity Smoothie By Ashlee Van Buskirk

Ingredients l 1 teaspoon of cinnamon l 1 tablespoon of ground flax seed l 2 bananas l 3 dark sweet cherries (frozen) l 1 cup of frozen fruit (strawberries, mangoes, it’s up to you!) l 1/2 cup of pineapple l 1 1/2 cups of juice (any kind) l (Optional) 1 teaspoon of honey or applesauce Directions l Blend all of the ingredients until well-mixed. Pour and enjoy! By- Wendy Hodge

Diet Tip

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested. That means by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. By allowing potatoes to cool for a while after boiling, will lead to formation of high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

42 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Fashion & Lifestyle

New

Hair Colours That Will Go

Rocking In This Year

his year is giving us a welcome (but not boring) breather with the onset of subtle highlight techniques, extra dimension, and morenatural-looking hair colors overall. Warm strawberry coppers and blondes will be huge this season, but make sure you do a test run before taking the plunge. If you want to try [this trend], start out with a gloss so you can see how it will look on your skin. Your new hair-color vibe for 2019 is right here.

Living Coral The Pantone’s colour of the year: Living coral is going to be out in a big way. Unless you’re a natural blonde, you’ll need to bleach your hair to get this copper-coral shade, so make sure to stock up on leave-in conditioner ahead of your appointment to mitigate damage and keep your color from fading.

LILAC HAIR Celebs like Cardi B and Lady Gaga have hopped on the lilac-hair bandwagon. If you decide to try this look out, be sure to grab a sulfate-free shampoo to maintain your color.

Below-the-Ears BELOW THE EARS OMBR Ombré The gradually blended hair color trend, a.k.a. ombré, is here to stay through 2019—with an upgrade. Colorist Oscar Blandi predicts ombré shades that fade gently from dark to light, for a soft look that’s anything but stripey. The caveat: Go for it on a lob, where just a tiny bit of brightness peeks out on your ends. As Jenna Dewan proves, it’s more modern.

ASH GRAY HAIR The darkest sections will be along your roots (read: super ideal for grow out), with a light, ~moody~ gray toward your ends.

CHOCOLATE BROWN AND COPPER HAIR Try rusty copper—a burnished red shade that looks unbelievable on curls—to add even more dimension. If you follow celebrity hair trends, you may have noticed that A-listers like Lucy Hale, Emma Roberts, and Katherine Langford have all simultaneously broken up with their blonde highlights, taking their color to a rich, shiny chocolate brunette shade.

DIRTY BRUNETTE

ANTIQUE GOLD White blonde takes a back seat in 2019 for this fresher take on platinum hair. Actress Andreja Pejic’s hair rocked her”antique gold” color at the Rome International Film Festival premiere of her movie, The Girl in the Spider’s Web. This shade reminds us of “old Hollywood glamour.” Antique gold hair takes on the color of champagne thanks to a mix of warm and cool hues. It’s a little more beige- than iceblonde, but equally as stunning.

FADED PASTEL

BABYLIGHTS These superfine, seamless highlights are the backlash to the chunky highlights of years past. Babylights are ideal for adding dimension or breaking up old ombré. It adds sparkle to color. Give your colorist guidance about how light you’re comfortable going and how much dimension you want. They work for anyone and everyone.

You’ve heard of dirty blondes, but have you heard of dirty brunettes? We’re going to see a lot of this color trend in 2019, according to hairstylist Riawna Capri of Los Angeles’s Nine Zero One Salon. She explains that the hue is a natural-looking brunette color that incorporates dark blonde pieces with a more neutral, smoky vibe. It’s not warm or cool — it’s somewhere in the middle. It is a nice change for those who are normally cool or super warm.

Colorist Rachel Bodt loves the faded pastel hair trend out in 2019 because it’s more of a wash of color, as opposed to a saturated pastel. It’s less of a commitment and looks just like a little blush on the hair. It’s a hint or even a cast. Looking for tips check out, Kylie Jenner who kicked off 2019 with a vibrant sky-blue look and Ruby Rose with a softer, almost silvery version of the fantasy color. Before embracing this icy-blue hue, Rose bleached her brown hair a nearly white platinum blonde — an essential step before achieving the truest version of any faded pastel because it creates the cleanest canvas. If that’s not all, consult your colorist for more before trying out something like Glitch hair.

44 | WOMEN FITNESS – womenfitness.net

Fashion Trend Report

2019

omen Fitness brings to you the hottest fashion trends to follow in 2019!

Pale Blue Looking for the next color you should invest in? Go for pastel blue.

Monochrome Neutrals Going all neutral is a super simple yet hot trend that was common on the runways this year.

3. POLKADOTS Yes, they are back in fashion this year.

BIKE SHORTS You might not like it but itâ&#x20AC;&#x2122;s definitely an extremely popular trend.

Tight Pleats Tighter than before, the micro pleat provides maximum impact as it generates not only more movement but also a more fluctuating silhouette as it expands and contracts. Science-y, eh?

Loud Leopard Prints Loud leopard print was a favourite amongst the fashionistas and appeared on a variety of garments, including pants, coats, dresses, suits, and more. Unleash your own inner jungle cat, choose strong and striking designs with bold and bright colours. Crochet Lots of designers have breathed new life into this ’70s trend, so you’ll be sure to see the knitted pieces everywhere this year.

Mixed Patterns Pieces that do all the work of pattern-mixing will have a major moment in the sun this spring.

One Cold Shoulder Brining in a fresh upgrade to last year’s cold shoulder trend.

10. Sequins Have sequins ever *not* been on trend? Perhaps not, but they were so prevalent at this year’s shows that we can’t ignore them.

Skin Cancer

Myths Busted!

SKIN CANCER IS COLOR BLIND Those with fair skin have a greater risk of developing skin cancer than those who donâ&#x20AC;&#x2122;t. Additionally, those with blond or red hair, green or blue eyes, or easily burnt or freckled skin, are at a higher risk as well.

}

48 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

TANNING AS A CHILD PROTECTS YOU FROM SKIN CANCER AS AN ADULT CANCER WILL ALWAYS COME BACK For the most part, in early stages— stage I and stage II—the chances of the cancer coming back is less likely. Even in later stages, there is hope that it won’t return.

SKIN CANCER IS LIMITED TO SKIN Your eyes can get sunburned, too, and they can develop ocular melanoma, a kind of cancer which forms in cells that produce pigment in or around your eyes. Just as exposure to UV rays damage the skin in the form of sunburn, they can also harm the eyes or affect vision. If your eyes are exposed to excessive amounts of UV radiation over a short period of time, you are likely to experience an effect called photokeratitis, or “sunburn of the eye,” a painful condition which includes symptoms such as red eyes, a feeling like grit in your eyes, extreme sensitivity to light, and excessive tearing. As with your skin, repeated intense exposure can lead to cancer; the risk is higher for people with light-colored eyes. According to The Skin Cancer Foundation, skin cancer on the eyelid accounts for 5 to 10 percent of all skin cancers.

This is one of the biggest skin cancer myths there is. Many people believe that large amounts of early sun exposure desensitize children to skin cancer and sun damage when they grow up on the other hand lots of sun exposure during childhood only adds to your lifelong sun damage and skin cancer risk.

TANNING BEDS ARE SAFER THAN THE SUN. The opposite is true: Devices like tanning beds and sun lamps can emit higher amounts of ultraviolet radiation than the sun, including both UVA and UVB radiation. UV radiation of any type increases your cancer risk, and the more you get, the higher your risk.

I NEED TO GET OUT IN THE SUN WITHOUT SUNSCREEN TO GET MY VITAMIN D. It’s true that UV exposure without the protection of sunscreen causes your skin to produce vitamin D. Vitamin D is important for promoting strong, healthy bones and has even been linked to lower risks of certain types of cancer. But there are safer and more efficient ways of getting enough vitamin D: namely, taking vitamin D supplements and eating vitamin-fortified foods like some milk and cereal products. The Centers for Disease Control and Prevention recommends applying a thick layer of a broad-spectrum sunscreen (that is, one that protects against both UVA and UVB light) of at least SPF 15 before going outside, even on cloudy or cool days. Sunscreen should be reapplied after two hours in the sun or after swimming, sweating or using a towel.

49 | WOMEN FITNESS – womenfitness.net

CLOTHING PROVIDES PLENTY OF SUN PROTECTION Not all fabrics are created equal. In fact, clothing made from lightweight summer fabrics typically have an ultraviolet protection factor (UPF) of around 5, which is too low to offer meaningful protection. Most people think they’ll be protected if they wear a T-shirt, but those types of lightweight fabrics do not provide much sun protection. If you will be in a situation of intense unshaded sun exposure, it’s a good idea to check out sun protective clothing. Protection levels range from UPF 15, all the way to 50+.

PEOPLE DON’T DIE FROM SKIN CANCER Malignant melanoma is very deadly: According to data compiled by the American Cancer Society, over 91,000 people in the U.S. are expected to be diagnosed with new melanomas during 2018. Of that number, over 9,000 are expected to die from their disease. That’s really bad news. The good news is, most skin cancer can be avoided by dispelling the myths associated with it and following safe sun guidelines. Skin care and protection is essential for all age groups.

50 | WOMEN FITNESS – womenfitness.net

Beauty Tip

A broad smile is the best beauty make-up. People who smile just with their mouths (think of the “say cheese” smile when taking a photo) don’t experience the same rewards as those who are smiling with their entire face; they do experience some of the benefits, just to a lesser degree.

51 | WOMEN FITNESS – womenfitness.net

Photo Credit: The Miss Universe Organization

Cover Story

Miss Universe

2018

Catriona Gray

On Winning The Title

Chasing Her Dreams

iss Universe 2018 Catriona Gray, a passionate art lover received her Master Certificate in Music Theory from Berklee College of Music. She works closely with Young Focus Philippines, an education based NGO that provides free education and school sponsorships for children in Tondo Manila, one of the poorest neighborhoods within the countryâ&#x20AC;&#x2122;s capital city.

53 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Your foray into the world of pageantry began in 1999 when you won Little Miss Philippines in Sydney at the age of five, and since then there has been no stopping for you. You were crowned Miss Universe 2018 which propelled your professional career to the height where you have been at the top of the world of fashion and modelling. Tell us more about this spectacular journey and how it all began? From a glance it really seems that being a representative of my country and participating in Miss Universe was a childhood dream of mine. But to tell you the truth, I never grew up with an interest in pageantry. It was not until a close friend of mine joined a national pageant in 2014 that I realized the platform pageantry had in my country. I was volunteering at an education based non-governmental organization at the time, and so I began to open my eyes to the possibility of combining the platform of pageantry with my passion for my cause. And that's how it all began.

An exceptional woman, who is an inspiration to all, Catriona Gray talks to Women Fitness about her dream that came true when she was crowned Miss Universe 2018 and how that inspires her to work hard for the people around the world.

Photo Credit: The Miss Universe Organization

54 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

What exercises comprise your fitness regime or workout routine? How do you stay fit while travelling? My favorite workouts consist of combining Pilates (for posture, lengthening and toning), weights (for strength), and HIIT (for conditioning). I usually rely on mat-based Pilates while traveling, and being busy with work also keeps me on my feet.

“Being mindful of what I’m burning and what I’m putting in.” going by your philosophy do you take a special diet or have a strict menu that you follow to remain healthy and physically fit? I wouldn't say that I'm on a "strict diet" but my usual food intake consists of fresh, whole foods. I don’t really enjoy sweets or sodas either which definitely helps. You have glowing skin and gorgeous hair. What skin treatments do you recommend to keep your skin young and glowing and secondly, what haircare routine do you follow to make them look so stunning? I visit my dermatologist once a month to get facials and extractions. My skin is prone to hormonal breakouts so I really take the time to find a skin care regime that works for my skin type (which varies depending on my travels to different climates). I try to give my hair a break from heat and styling whenever I can since it’s styled so much for work. I use the CHI Iron Guard for protection when I do need to style my hair, and on off days I love to use the CHI Keratin Leave-In Conditioner just to give my hair some extra love. I always treat my skin and hair care routines like pamper/self-love time.

How did you feel before and after your memorable win of Miss Universe 2018, becoming the fourth Filipina to win the pageant? It's been such a fulfilling journey and I've learned so much. On my way to the Miss Universe coronation night, I made a lot of effort to incorporate my country every step of the way, and so the support I received and the pride I felt really characterized the whole experience for me. Of course after “PHILIPPINES” was called my life changed instantly. Seeing my audience grow from the Philippines to the entire world has led me to recognize what an amazing opportunity I have, but that it also comes with huge responsibility. Every step of the way I'm always eager to learn, and my heart for giving back to the community continues to be my anchor. In your reign as Miss Universe, what has been your most memorable moment or experience that you fondly remember? My homecoming celebration in the Philippines. During my homecoming I had two parades. I’ve seen my social media following increase throughout my journey and I’ve seen the support through comments and that’s one thing. But to see—with my own eyes—thousands of people come out and celebrate with me was an amazing, once-in-a-lifetime experience that I'll remember forever.

On my way to the Miss Universe coronation night, I made a lot of effort to incorporate my country every step of the way, and so the support I received and the pride I felt really characterized the whole experience for me.

You are a world leading media personality, fashion model, style icon, beauty pageant titleholder and brand ambassador. How do you manage such a remarkable multidimensional lifestyle? I constantly remind myself of the WHYâ&#x20AC;&#x201D;why I'm here in the first placeâ&#x20AC;&#x201D;and that is to be in a role of service to the community. Secondly, whenever I'm given an opportunity to work or speak, I always give my all and stay true to myself.

Photo Credit: The Miss Universe Organization

In Philippine beauty pageant history, you are the first Filipina to represent the country in both the Miss World and Miss Universe competitions. Did you always have you eyes set on this goal? What all went into the preparation for such big international pageants? My final foray into pageantry with the aim to represent my country in the Miss Universe competition was an endeavor that began with the sentiment of "no regrets.” I wanted to live my life without any "what-ifs" and so my journey began. My preparations were thorough. Comparing both pageants, my prep for Nationals and Miss Universe were much more thorough, time consuming and focused. It consisted of learning even more about my country’s history and culture, creating content for social media and sharing important messages on issues I care about, walking with confidence on the runway, speech and interview preparation, curating outfits and physical fitness for wellness.

Photo Credit: The Miss Universe Organization

In one of your Pageant questions, you said “I will dedicate my voice and essence to carry that torch and to set charitable causes alight, such as my personal advocacy, the Paraiso Bright Beginnings Project.” Tell us more about these charitable projects that you are involved with? I work mainly around supporting access to education. For the last three years I've worked with Young Focus, a NGO in Manila, Philippines that works to give children access to quality education as a means to break the cycle of poverty. I also work with several HIV/AIDS organizations in both the Philippines and abroad (Love Yourself PH, amfAR, Apicha, Gay Men’s Health Crisis, Latino Commission on AIDS and more) to help spread awareness and education on the virus, encourage others to get tested and break the stigma often associated with testing.

57 | WOMEN FITNESS – womenfitness.net

Your advice and motivational words to the inspiring and budding fashion models who all are your fans and look up to you? I believe that we have an ambition placed in our heart for a reason and that our dreams are valid. Not only do you need to believe in yourself, but you need to surround yourself with people who believe in you too. And find your purposeâ&#x20AC;&#x201D;why are you doing this? I truly believe our purpose comes to life when we use our unique talents and skills to give back and enrich the lives of others.

You have over 6 million followers on your Instagram account @catriona_gray, how do you use this platform to connect and motivate your followers? I use social media as a tool to connect with my supporters and also as a channel to push for awareness and educate others on the causes that I'm passionate about. I've found so much fulfillment in involving people in my journey and cultivating an online environment that's positive. What do you wish to say about the website Womenfitness.net and message for our visitors? Each of us have unique journeys and it's important for us not to get caught up in a "comparison trap" and lose our joy by comparing our lives to the lives of others. Neither society nor your peers should be the ones to define what success is for youâ&#x20AC;&#x201D;thatâ&#x20AC;&#x2122;s up to you.

# I've found so much fulfillment in involving people in my journey and cultivating an online environment that's positive.

Photo Credit: The Miss Universe Organization

Cheat Days

Weight Loss Guide

How Not To Ruin Your

Weight Loss Journey

o, you want to cheat? There are a few things you should know before you go speeding down Cheat Street if you don’t want to crash and burn your weight loss goals. There’s no shortage of philosophies about cheat days but I think, at the very core of it all, even the way you think about them can impact your success.

Photo Credits: Dana Lane Photography

60 | WOMEN FITNESS – womenfitness.net

I listened to a podcast by actor Steve Burton when he first launched his nutrition company, Burton Nutrition, and someone asked him if he had cheat days or cheat meals. He simply responded, “I don’t like that term. Who are you cheating? Yourself ?” His answer has always stuck with me as it seemed to really put the question into perspective. In my own journey of losing and keeping off 100 pounds, I’ve learned to think about what I eat in terms of choices. When I was faced with virtually losing half of my body weight, I had to come to accept what was true for me, what I could live with and, most importantly, what worked and what didn’t. While everyone loves to say, “Everything in moderation,” I found that, if I wanted to lose weight, “moderation was for maintenance.” The expression, “One is too many and three is not enough” is an apt description for my relationship with certain foods. Recognizing this when I started my weight loss journey helped me to realize that it was easier for me to avoid some foods rather than to try to have just a little. It’s easy to understand how people get so frustrated with their weight loss efforts. You can choose healthy meal options all week, exercise daily, and maybe the scale goes down a pound or two, but if you splurge on the weekend the scale bumps up four pounds. Sound familiar? Now granted, it still takes 3500 calories to make a pound, but most likely the increased sodium and some water retention from less clean food choices will show up on the scale and can certainly leave a person feeling discouraged. Of course, it’s unreasonable to think in terms of never having some indulgences, so now that you’ve reframed how you think about cheating and you’ve done some self-awareness checks and balances, here are some tips on how to splurge successfully:

*Consider each meal individually rather than in terms of a full day of cheating. Let’s be honest, you can do a lot of damage in a day. Try to think in terms of choosing a meal, favorite treat, or even an extra helping rather than an entire day of anything goes. I find it is difficult to reel it in and get back to my typical healthier routine the day after a binge. I typically feel bloated, sluggish and crazy as it sounds, hungrier, the following day after a free for all day. *Avoid thinking in terms of depriving yourself. You aren’t depriving yourself by passing up every treat that comes your way, regardless of what day it is. I like to think that it’s not about never having a cupcake; it’s about not always having a cupcake.

*Pick what’s worth it. When you’re going to have a treat, have a fabulous one of whatever that choice is. Nothing’s worse for someone trying to lose weight than splurging on something that just wasn’t that good. That said, if it’s not all you hoped for, you don’t need to finish it! If I’m choosing to have something special, I want it to be truly worth it. Even if it is all that you hoped for and you pick toast yourself with a glass of prosecco, for example, it doesn’t have to turn into polishing off the bottle!

*Don’t get a case of what I call “the comfortables.” Now that I’m in my goal weight range, I give myself three pounds of wiggle room to have *You truly can’t outrun the some “worth it treats” when I want them. If I creep out of fork. Regardless of what you range, I’ll step on the brakes, choose to eat, own that choice. because it’s a lot easier to lose Don’t think to yourself, “I’ll do an three pounds than it is to lose a extra thirty minutes on the hundred. If you’re lucky enough treadmill tomorrow and burn it to make some progress and work off.” Sadly, the calorie exchange rate for what you eat versus what in some decadence here and you burn just doesn’t work in your there, don’t take your eyes off your goal. favor… Ever! Photo Credits: Elia Photography

Sticking to an overall healthy lifestyle is day-to-day, day-afterday. No single meal will make you overweight, and the occasional day of excessive calories doesn’t need to turn into a full out surrender. There’s no finish line. Give yourself time to make some progress and create healthy habits before trying to dance with temptation! Cheating is a tricky business and first and foremost, you don’t want to cheat yourself ! By- Charlene Bazarian

Wellness

20 Spas Best

To Visit In

2019

The Lodge at Woodloch Where: Pennsylvania Why: It is a premiere destination spa resort that focuses on fitness, eating well, feeling well, and personal awakening. A wide variety of fitness classes are offered forbeginners, to those more advanced, as well as luxurious spa treatments.

âme Spa & Wellness Collective at JW Marriott Miami Turnberry Resort & Spa

Where: Florida

Why: Renovated in 2017, the 25,000 square foot, three-floor spa offers personalized integrative wellness programs to every guest and member. Balancing the core elements for wellness within the pillars of fitness, beauty, body therapy and health, the Collective encompasses 22 treatment rooms, a yoga studio, an indoor cycling room, a private Pilates room, and a weight training and cardio studio.

Sanctuary on Camelback Mountain Resort & Spa Where: Scottsdale, Arizona

Why: Sanctuary Spa’s standout service is Luk Pra Kope, meaning “to massage with medicinal herbs.” This two hour journey begins with a kaffir lime exfoliation of the feet. Organically grown herbs are steamed, rolled and pressed along the energy pathways of the body. Coupled with Thai massage, the heated herbal compress soothes tired muscles, enhances circulation, improves joint mobility and creates a sense of balance and harmony.

The Spa at Pebble Beach Resorts Where: California

Why: One of only 60 spas in the world to receive the coveted Forbes Five Star rating, it's standout service is theLasapa Lelima Purification Treatment. Inspired by Monterey’s indigenous Esselen tribe, Lasapa Lelima is a Native American-based cleansing or bathing ceremony. Featuring locally grown coastal and white sage, elderberry and blue corn meal, this 100-minute combination scrub, wrap and massage creates an environment for healing to occur naturally.

The Spa at The Omni Grove Park Inn

Where: Asheville, NC

Why: The Spa is 43,000 subterranean square feet with two therapeutic waterfall pools, a lap pool blanketed with 6,500 fiberoptic stars and underwater music, numerous mineral-based pools and cavernous rock walls and tunnels. There are inhalation rooms, saunas, eucalyptus infused steam rooms, contrast pools and a wellness pod.

Mokara Spa at the Omni Nashville Hotel Where: Nashville, TN

Springs Eternal Spa at the Omni Bedford Springs Resort Where: Bedford, PA

Why: The Ultimate Facial here is one of the most elaborate, relaxing and complete facials you could receive. This treatment begins with ultrasonic vibrations that provide a gentle peeling and deep cleansing of the skin. Specifically designed to target deep lines and wrinkles, the combination of light therapy and micro-current stimulates the production of the body’s own natural collagen and elastin. Results in a complexion that is smooth, balanced and radiantly fresh.

Why: Springs Eternal Spa is 30,000 square feet and offers treatments inspired by the resort’s eight natural mineral springs, which are known for their healing properties. Unwind with the signature “Bedford Baths” product line made with local herbs and botanicals and we highly encourage a few minutes in the serene spa garden. 64 | WOMEN FITNESS – womenfitness.net

Spa Terra at the Meritage Resort Where: Downtown Napa

Why: The coolest part about it is it’s actually located entirely underground in 22,000 square foot Estate Wine Cave. Spa guests experience the hushed serenity of the cave, with natural stone and copper water features combined with Florentine architecture and furnishings. Spa Terra’s treatments integrate Napa Valley influences with essential ingredients indigenous to Northern California.

Glen Ivy Hot Springs Where: Corona, California

Why: A wellness destination like no other, Glen Ivy Hot Springs, lies sheltered across 12 lush acres in the Temescal Valley of Corona. Natural mineral spring water flows from deep in the earth to 19 therapeutic pools and healing mineral baths, bringing guests relaxation, renewal and a deep sense of wellbeing for over 158 years.

10.

Al Bait Sharjah Where: Sharjah, UAE

Why: A sanctuary in the truest sense, The Spa at Al Bait Sharjah UAE opens the door to traditional Middle Eastern beauty and wellness secrets, incorporating the most effective healing of the Far East. Using organic artisan products, the spa pampers and restores through body polishes, nurturing envelopments, rejuvenating beauty rituals, and therapeutic massages.

11. Bawah Reserve

Where: Indonesia

Why: Indonesia’s lush environment and history of healing is the perfect setting for the Bawah Reserve’s Aura Spa, where a millennium-old deep-healing massage technique taps into nature’s elements to achieve complete relaxation. Tradition uses rare, thunderstruck wood to spread energizing vibrations into the body’s meridian lines and muscles, freeing blocked life-force to prevent fatigue, relieve tension, improve circulation, and alleviate pain.

12. Sonnenalp Where: Vail Why: It's unique features include heated stone massages, a Mountain Radiance scrub, Bavarian body polish, and a series of prenatal massages and treatments. Sonnenalp offers an oxygen bar to combat the effects of Colorado altitude, as well as various yoga and fitness classes and a pool.

13.

Boulders Resort & Spa

Where: Arizona

Why: The spa incorporates elements of feng shui and adesert-Zen ambience while staying true to the natural environs and Native American influences of the region. Its 24 treatment spaces are complemented by such signature elements as a labyrinth, an authentic Tipi for guided meditation, and a 5,600 sq. ft. certified Organic Garden. There is private Watsu pool, Vichy treatments, Couples Spa Suites, a 2,000 squarefoot fitness center, yoga studio, and a Spa CafĂŠ and sweeping views of either the awe-inspiring 12-million-year-old boulder piles or Black Mountain in the distance.

14.

Mulk Spa at Hotel Xcaret

Where: Mexico Why: Named after the ancient Mayan calendar sign associated with water, its extensive facilities include massage cabins nestled in stone caves of natural rock facing the river, sauna and steam rooms, hot and cold-water tubs and more. Muluk Spaâ&#x20AC;&#x2122;s menu features everything from cosmetic dermatology to spiritual healing ceremonies.

15.

Tierra Santa Healing House, Faena Hotel Where: Miami Beach, Florida

Why: They use an exclusive handblended, plant-based range of Tierra Santa muds, scrubs and essential oils inspired by generations of shamanic wisdom in South America. These homeopathic ingredients are activated by heat and steam, resulting in profound physical, mental and spiritual purification and restoration. The unique Healing Arts body rituals offer an immersive introduction to shaman-inspired therapies, Pranic Healing and massage arts.

Hilton Head Island

16.

Where: South Carolina Why: Known as one of the leading weight loss and wellness facilities in the US, Hilton Head Health is jam packed with activities that utilize the coastal surroundings on the beautiful South Carolina island like kayaking and beach yoga as well as cardio fitness classes, circuit training and more.

17. JW Marriott Nashville's Spa Where: Nashville Why: The spa, conceptualized by award-winning design firm, Stonehill Taylor, is a 4,000-square foot sanctuary featuring five private treatment rooms. The spa will offer facials, massages, manicures and pedicures using Aromatherapy Associates products.

18.Kauri Cliffs Spa Where: New Zealand Why: Kauri Cliffs Spa is nestled at the edge of a Totara forest, overlooking a verdant fern glen and winding stream. Each treatment room, including the coupleâ&#x20AC;&#x2122;s room, has floor to ceiling views and opens onto a private outdoor patio with forest surroundings and native birdsong.

19.

Salish Lodge & Spa

Where: Snoqualmie, Washington

Why: At The Spa at Salish Lodge, they offer a variety of treatments using Pacific Northwest ingredients, including massage, skin care, and body therapies, all aided by expert practitioners. It's no wonder The Spa at Salish Lodge has won numerous awards and honors, including CondĂŠ Nast Traveler's "Top 50 Hotel Spas in the United States."

Mandarin Oriental 20.Jumeira Where: Dubai

Why: A welcoming oasis, the concept of the spa is based on a desert scape with the layout following the lines of undulating sand dunes, encouraging guests to switch off and unwind. A stylish ground floor designed to evoke the warmth of the sand dunes features a reception area, an inviting waiting lounge, a solid marble retail space, private consultation rooms and a beautifully imposing staircase leading to the upper floor where relaxation truly begins.

Yoga Tip

While yoga is a safe form of exercise with positive impacts on various aspects of a person’s health, participants should confer with a physician prior to engaging in physical activity. Moreover, those wishing to practice yoga—particularly individuals 65 years and older—must also take personal responsibility for their own safety precautions.

71 | WOMEN FITNESS – womenfitness.net

y r u x u L n I e n i

At The

Sands Resorts

Macao

esignated as an official Creative City of Gastronomy by UNESCO, Macao has been emerging as Asia's top business and leisure destination with live entertainment, high-end shopping, world-class art and culinary culture with 19 Michelin-Starred restaurants and over 25 UNESCO World Heritage Sites. A shining star in the beautiful destination is Sands Resorts Macao, a fully integrated and bustling resort city located in the heart of Macao that encompasses eight hotels with one more opening by 2021, The Londoner Macao.

Joining The Venetian Macao and The Parisian Macao as the Cotai Strip's “must-see” properties, The Londoner Macao represents Sands' latest collaboration with star athlete and international businessman, David Beckham, and celebrity chef, Gordon Ramsay, who will be opening a luxurious and authentic British style gastropub. The newest integrated resort will feature more than 20 dining options including The Mews, a new Thai restaurant. Additionally, guests and visitors will be able to enjoy 200 stores at Shoppes at Londoner.

Recently established as a Creative City of Gastronomy by UNESCO, foodies will be completely intrigued by Sands Resorts Macao's 150 dining options, including newly opened Chiado Portuguese restaurant at Sands Cotai Central from Michelin-Starred chef, Henrique Sá Pessoa, and award-winning North restaurant at The Venetian Macao that serves a distinctive Guizhou cuisine.

For those interested in art and entertainment, Sands Resorts Macao hosts various concerts and shows yearround with trendy artists and musicians from all around the world including The Backstreet Boys, BTS and Shawn Mendes at the infamous Cotai Arena. As a cultured city with art also as a focus, Sands Macao China participates in Art Macao, a five-month mega international arts and cultural event. The exhibition runs at multiple Sands China properties until October 9 and features over 90 ceramic masterpieces from outstanding contemporary ceramic artists from 13 different countries and regions.

70 | WOMEN FITNESS – womenfitness.net

Shopping

Buys

Flowy Crop Tee – Taupe This simple cropped tee sports a loose boxy fit. The ultra-soft, comfortable fabric makes it the first thing you’ll reach to start your day whether your on your way to the gym or on a jog.

From

Kora Fitness That You Surely Won’t Regret

ora Fitness is an athletic clothing brand that is catching up at a great pace among consumers who wish to be in their best form inside and outside of the gym. The brand is the creation of couple Sydney and Taylor Brown. Apart from offering good quality products, the brand also gives each shopper the opportunity to do more good. With each Kora product purchased, some of the proceeds go to one of these four charities: Charity: water, Action Against Hunger, Operation Underground Railroad, and ADAA.

$46

1. $75

Daily Unisex Sweater – Maroon Daily comfort featuring poly-cotton lined fabric for warmth during the winter, and breathability during workouts. This sweater is unisex.

Women’s Legacy Windbreaker – Sage $88

Don’t let the weather keep you from achieving your goals. This lightweight breathable jacket is ideal for those early morning runs or warming up in the gym.

Legacy Tech Hoodie 2.0

Built for warmth, this fleece hoodie is impossibly soft and comfortable, making it the ideal piece while you enjoy a postworkout shake, or pair it with the Legacy Windbreaker to keep warm & dry for that early morning workout.

$54

Daily Crop Hoodie – Teal The new Daily Crop Hoodie is the perfect gym or rest day piece. The drawstring hood and dropped shoulders give the hoodie a modern aesthetic and the buttery soft fabric means you’ll want to wear it 24/7.

$58

Daily Joggers – Teal Seamless Long Sleeve – Ocean Built using a custom fabric blend that is both buttery soft and supportive. The KORA Seamless Long Sleeve features exquisite detailing, and workout enhancing features like an added sleeve thumbhole. The contoured design moves with you, enhancing your physique.

$62

$48 $52 Seamless Sports Bra – Olive

$62

The Daily Joggers are so incredibly soft and comfortable that you’ll never want to take them off and their multipurpose design means you’ll never have to.

Seamless Leggings – Olive

The KORA Seamless Leggings feature exquisite detailing with proprietary seamless mesh panels down the leg to increase breathability without sacrificing comfort or support during your workout. The contoured build moves with you, enhancing your physique.

The custom fabric blend is not only exceptionally soft and smooth but is moisture wicking and breathable and is stretchy enough to allow the fabric to move with you without sacrificing comfort or support as you work out.

Inlux™ Legging – Black

10.

INLUX™ fabric is knit using a special technique that makes it incredibly soft & smooth, yet able to perform in high intensity workouts without balling up or fraying. Combined with the perfect high-waisted coverage, this legging is perfect for rest days or killing the gym.

73 | WOMEN FITNESS – womenfitness.net

$86

Curve Cap – Black Whether you want to improve your look or simply hide your bedhead, the sleek KORA Curve Cap will improve any outfit. And with our lightweight fabric and wide-backed opening, you’ll have plenty of airflow to keep you cool in the gym or on your rest days.

11.

12.

$30

Breeze Tie Tank – Heather Grey

Tie this lightweight tanktop in the back for a tighter fit or leave it loose to give yourself more room to breathe. And you can get even more airflow while showing off your favorite sports bras with its open back design — so you can look great while staying cool.

13.

$52

$40

14.

Contour Sports Bra – Heather Black

Contour Leggings – Heather Black

Featuring flatlock seams and extremely soft and breathable fabric, the KORA Contour Sports Bra will keep you dry and comfortable throughout your workout.

$62

15. $48

Proof that your fitness-wear can be both functional and popular, look and perform your best in our KORA Contour Leggings. These durable leggings use contouring flatlock seams to show off your best curves.

Power Sports Bra – Black

The KORA Power Sports Bra is made with soft, long-lasting fabric and features a unique faded rose highlight band that gives you comfortable support through every rep and rest.

17.

16. Power Leggings – Black

$46

The stylish leggings feature flat seams and a woven interface to give you a perfect fit that won’t pinch, squeeze, or bulge.

Working up a sweat has never been more challenging than in this KORA Breeze Tie Tank. Tie this lightweight tank-top in the back for a tighter fit or leave it loose to give yourself more room to breathe.

$75

$36

Breeze Tie Tank – Plum

18.

19.

Reversible Track Shorts – Teal

Power Leggings – Slate

The KORA Reversible Track Shorts won’t get in your way while you put in work. And with a hidden zipper pocket, your belongings will stay safely securing. When you need a new color – flip them inside out.

The stylish leggings feature flat seams and a woven interface to give you a perfect fit that won’t pinch, squeeze, or bulge.

Mesh Sports Bra – Deep Black

20.

Win your hardest workouts in a fabric blend that can take anything. Then cool off with high density mesh panels that maximize breathability.

$46

$56

Sun Sign Fitness GEMINI PISCES Explore these new horizons as you enjoy this new level of health you’re experiencing. You’re going to have to make some decisions that could affect your fitness routine. What are you hoping to gain in the long term? What could you do right now that will help you get as fit as possible? Treat yourself to a dance class or maybe a long nap. You’ve earned it!

ARIES Take your workout outside for a fun summer adventure. Some intense yoga or a backpacking trip might just do the trick. Get back into nature to heal yourself. Work out your upper body when the sun enters glamorous Leo on the twentysecond and makes you want to look good for the summer. A massage will do wonders for you.

TAURUS Summer may be full of fun and relaxation, but you’ll want to pencil in some healing along with your next big pool party. Use this time to embark on a fitness adventure with your pals. Embrace the power of friendship as you continue your quest for better health.

Don’t set unreasonable goals, but do try to up your fitness game to the next level. Maybe increase the speed on your exercise bike or change your diet. You may not feel the burn, but you’ll be feeling much healthier. Maybe it’s time to switch things up by changing your workout routine. Go jogging outside.

CANCER Own up, Cancer, we know you haven’t been to the gym. Yes, we’ve heard your excuses: You’re tired. The gym is too far away. You don’t know where your gym bag is. Confront your excuses and get to the real reason you’re ignoring your health. Use this time to reach small, manageable health goals like planning meals or taking the stairs instead of the elevator. The small steps really can lead to big results.

VIRGO LEO Wow! All that hard work at the gym has really paid off, Leo. Not only are you looking good but you’re feeling good, too! Embrace the magic of summer by catching some waves or working on your tan. A yoga class or long walk will clear your mind and ease the tension in your body. Take deep breaths, too.

LIBRA Before you hit the gym, have a physical done by your doctor to make sure everything is in tip-top condition. You don’t want to get injured and ruin all the progress you’ve made. Use this time to focus on the areas you want to improve. Go for a nice, relaxing swim to ease some of that tension. Go to bed earlier - you need your rest.

CAPRICORN Have you been thinking of trying something new? Has that new salsa dancing class caught your eye? Maybe you’re considering trying your hand at whitewater rafting? Whatever it is, this is the perfect time to try it out! Take your fitness goals one day at a time, and be kind to yourself. You’re only human. Don’t give up.

SCORPIO You might be tempted to lock yourself in your room and watch bad TV. Head to the gym instead and burn off that stress. Remember, endorphins make you happy! Make a list of the wellness goals you want to reach in the weeks to come. Accept your own limitations and work from there. While you may enjoy jogging, you must remember that life isn’t a race.

You have a lot of big fitness goals planned for yourself. You want to feel stronger and more energized, and you want to look more toned. Just keep following your regular routine and you’ll be fine. Don’t forget to work out every part of your body. Balance is the name of the game this season. Include some breathing techniques in your routine. Later, you’ll be glad you did.

SAGITTARIUS Embrace the wonder of outdoor summer workouts. Use it to your advantage by going on an outdoor adventure with your friends. Take a hike in nature or partake in a friendly game of beach volleyball. Look at your mental fitness. Ask yourself how you’re feeling emotionally. Make sure you feel as good as you look.

AQUARIUS You could start the month by doing some pretty intense workouts - really pushing yourself. All this movement will be great for your brain as well. You could find that your most creative ideas come when you’re working out. Do you have any physical or emotional pain that hasn’t healed? Now is the time to focus on that. Remember, you can’t take care of others until you take care of yourself.

ADVERTISERS ARE INVITED

In Our Digital Magazine! Contact Us Now!

SUBSCRIBE TODAY

Women Fitness Digital One Year/6 Issues

Great Reasons To Subscribe • Receive a copy straight in your inbox. • Be the first to read about the latest on Women Fitness. • Tons of workout, nutrition, pregnancy, fashion and weight loss tips

to inspire you.

How to Subscribe? Go To:

Mail Us:

Read Our

www.womenfitness.net

womenfitness@gmail.com

Previous Issues

@womenfitnessandhealth

@womenfitness

79 | WOMEN FITNESS – womenfitness.net

@womenfitnesscelebrities

WomenFitness.net

For More Inspiration Log onto: www.womenfitness.net

For Business Queries rohit@womenfitness.net For Fitness Questions namita@womenfitness.net