2019 December Issue (Christmas Special) by womenfitness

WomenFitness December 2019

What is

“Push Pull Legs” Workout? Miss World

VANESSA

PONCE DE LEÓN An Unmatched

Beauty Ways To Reduce

/day, 300 Calories

Don’t Worry

Here They

Are!

+ Exercise In The

Third Trimester

+ Vegan Thanksgiving Recipes To Try Out This Season

+ Strike

A Pose With The Colours Of FALL 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

Isabeli Fontana

Contents 06 EXCLUSIVE INTERVIEW An incredible woman, with an even more inspiring line of work, Women Fitness joins the ever-gorgeous beauty, Vanessa Ponce on her journey to becoming Miss World 2018.

15 WORKOUT â&#x20AC;&#x153;Push Pull Legsâ&#x20AC;? Workout has become one of the most popular and proven workout splits of all time, particularly for intermediate and advanced trainees with the goal of building muscle.

Push Pull Legs

Back routine

Meredith Steyer along with Charlene Bazarian creates a simple and effective back routine to help get your back, back in shape!

Pregnancy 22

So you’ve hit your third trimester, and you’re feeling “larger than life,” but is it safe to continue to exercise?? YES! Given you are having a healthy pregnancy and have your doctor’s approval.

Do you suffer from pelvic pain or discomfort? Have you been told its normal or no treatment offered?

24 Pelvic pain

22 third

trimester

HEALTHY EATING 26

This Thanksgiving why not try the latest diet trend and lets go vegan! Who says vegan has to be boring, it can actually be a whole lot of fun and fantastic with just a little meal planning.

Try out Chef Kathy’s superdelicious lobster recipes to treat your family & friends.

The keto diet is getting huge press at the moment and is seen as a very successful diet that helps the individual to shed weight and keep it off for the long term.

Lobster recipes

Keto diet

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FASHION & LIFESTYLE

Come and dive into the trending colors that you will find everywhere come September. If you like to stay ahead of the curve start adding these colours to your wardrobe.

You’ll no longer have to wonder what eye makeup to wear to office today or for your next date. Consider yourself covered with these 10 looks.

Vegan Thanksgiving

Strike A Pose

Women Fitness joins Jennifer Aniston’s go-to colourist, Michael Canalé for some quick tips on creating some of the best Hollywood hair.

CHRISTMAS SPECIAL 47 Health Food Awards

Rated as one of the top model icons and also one of the sexiest models ever, Isabeli Fontana is definitely a beauty worth watching, with over 1. 3 million followers on Instagram.

Hollywood Hair

Expensive Gadgets

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Eye Makeup Looks

WEIGHT LOSS GUIDE 55

Did you know? If you trim out only 300 calories a day — the equivalent of six oreo cookies you could gain benefit over diabetes and heart disease risk.

When it comes to fitness and health, one should never compromise, whether it is the money or the equipment they buy.

WELLNESS

Vanessa Ponce de León

Feeling stuck in the same old routine? Adventure calling? Put your vacation in cruise control and sail off for exotic ports of call while having a diverse array of experiences that feel more like fun than a workout!

Through the power of the internet, just about anyone can start some kind of social media page, business page or video channel to start vlogging, promoting a product or start a business.

SHOPPING 65

Who doesn't want a gift on Christmas? Guess we all do! So why not gift the ladies in your life some super useful and trending gifts, that definitely wouldn't make a hole in your pocket too!

Online Fitness Channel

EDITOR'S NOTE

The secret to living the life of your dreams is to start living the life of your dreams today, in every little way you possibly can. – Mike Dooley

Our magazine this month are filled with motivation for anyone trying to get fitter or remain consistent on their journey towards a healthier lifestyle. On our cover in this issue is the charming Miss World Vanessa Ponce de León who amazed everyone by becoming Miss World 2018 and her dedication towards service to mankind. In her exclusive interview, she speaks about her challenges, goals, diet and exercise routine that would add on to ones's beauty. She says "I think what people are not conscious about is how great a healthy body feels. When you give your body what it needs you are unstoppable, you can think better, you are stronger, faster and happier." Furthermore, Chef Kathy Fang suggests 5 Lobster Recipes To Treat Your Family & Friends. Also check out, Vegan Thanksgiving Recipes To Try Out This Season. Consistency, eating right and staying active are the keys to getting fit. Women Fitness team got the chance to speak to Supermodel Isabeli Fontana Unveils about her fashion & fitness secrets! She’s definitely a role model for many as she actively endorses loving your body as it is and focusing on health over achieving a certain aesthetic. In beauty, we have Jennifer Aniston’s Colorist Michael Canalé talking on tips For hollywood hair. With lots more to read and browse through, I hope you enjoy our Holiday issue. Happy reading! Namita Nayyar President, Women Fitness

Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor

Contributing Writers

Guest Writers

Rohit Nayyar

Kathy Fang

Sylvia Nasser

Meredith Steyer

Chief Business Officer

Charlene Bazarian

Dr. Priya Khorana

Dr. David Greuner

Taryn T. Francis

Lara Heimann

Rhea Nayyar Head Social Media

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Main Story

Miss World

Vanessa Ponce de León An Unmatched

Beauty 06 | WOMEN FITNESS – womenfitness.net

anessa Ponce de León is a Mexican model and beauty queen who was crowned Miss World 2018. She is the first Mexican to be crowned as Miss World. A beauty with brains, Vanessa holds a degree in International Commerce from the University of Guanajuato and is also a licensed scuba driver. She supports non-profit foundations in different social areas. She speaks the English language with fluency, in addition to her mother tongue, Spanish. She has a diploma in human rights. She volunteers with an organization called “Migrants on the Road” which consists of serving migrants in certain states of the Mexican Republic , and she is also a speaker at the “National Institute of Youth” in Mexico.

In the ceremony of her coronation as Miss World 2018, she promoted her project called “Na Vili”, whose objective is to help the children of the indigenous day laborers who emigrate from State of Guerrero, Mexico to State of Guanajuato, Mexico. She also works in a school called Nenemi that is dedicated to giving intercultural education to indigenous people. An incredible woman, with an even more inspiring line of work, Women Fitness joins the ever-gorgeous beauty, Vanessa Ponce on her journey to becoming Miss World 2018.

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BEAUTY WITH A PURPOSE

Starting off as a full-time model and achieving Miss World 2018 title doing your country proud must have been full of commitment and hard work. Share with us some enlightening moments of this journey? I never thought I would be Miss World. I started modelling to help my family and after the reality show I became a professional model. Life was good but it felt empty, so I decided to search for something more meaningful, that’s when I found that my heart was in volunteering, it was this that led me to the Miss World stage and ‘Beauty With A Purpose’. When I realised that my mission was to help others everything became simple, and later on the right opportunities came along. I worked hard and everything I learnt, led me to being crowned Miss World. You are a licensed scuba diver that again calls for fitness. What are your favourite sports you have played while growing up and continue to practice? Scuba diving is my true passion, it can make my heart beat so fast with excitement or I can go into deep meditation, literally. It requires more mental strength than people think. As a child I was totally into volleyball. I was part of the state team as well as the college team. I wasn’t good at sports whatsoever, people were always making fun of me, but I worked harder than anyone else as I wanted to prove them wrong. Eventually I started running, which is something I love. I have run lots of 10k races and I love it. I haven’t run a marathon but I know I can run for hours and it is something I’ve set my sights on in the future. Then I found ultimate frisbee and it is the sport of my dreams:. I joined a local team and was mesmerized by the action, the teamwork and the technique. It’s a sport where you work all your body, you run, jump, throw and catch. You have to work as a team and think strategically. But the best of all is the people, ultimate frisbee people such a friendly and welcoming community wherever you are in the world. This is great for me as I travel a lot and I can go online in any country a find a team I can join in, they welcome you with a warm smile and let you be part of them.

Modeling career can be both demanding and stressful along with the glamour factor. How have you coped with all that, do share 5 tips with upcoming models? 1. HEALTHY IS BEAUTIFUL. The industry makes you think that you are prettier the skinnier you get, and by trying to meet those expectations it’s easy for models to get into unhealthy eating habits. I have seen some of my friends fall into those bad habits and never get out of those cycles and ended up in the hospital. Sick is not sexy, or elegant or chic. Healthy is beautiful, don’t let anyone tell you otherwise. 2. GET AN EDUCATION. Education is not only about knowing accounting or laws, it’s also about social skills. Understanding how to manage yourself in social occasions and being qualified to have conversations with people from all walks of life. I started modelling after college and when I got into castings I found myself talking to directors, producers and technicians about multiple subjects, this lead me to have more bookings as they got to know me. Having a good education is important whatever field of work. 3. ALWAYS HELP OTHERS. If you start to get a lot of attention it can be easy to let your success go to your head. Then you start making wrong choices and change your core values. To keep your feet on the ground, help others. Find something to do for the community around you, the secret to success is sharing. Use your influence to create a positive impact . And always stay humble. 4. DONT TAKE REJECTION PERSONALLY. Rejection in this industry is normal, models live with it every single day. Don’t take it personally, either you are what they are looking for or you are not, but it doesn’t matter. Embrace yourself and be proud of your individuality 5. BE PATIENT. It took me almost a year to start booking jobs regularly, don’t fall into despair, it is a process. Be disciplined and work on yourself to become the best option at any casting.

A GOOD DIET AND SLEEP ARE THE KEY TO GOOD HAIR AND SKIN.

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An optimum balanced diet is a significant factor to look and feel your best? What is your diet routine. Foods you love to eat, advise women to eat? 5 foods you avoid in your diet? Well I have tried some of diets. My conclusion is that we only need to eat a healthy balanced diet. Personally I try to avoid sugar, carbs and all processed products. I feel healthier for not eating these. But I am also a believer that everything in moderation every now and then is OK. Once a week I treat myself to ice cream or pizza…let’s face it, we all deserve pizza once in a while! I avoid: pasta, candies, soda, bread and alcohol. NGO’s you are presently attached with? You are also a member of the Board of Directors of a Rehab center for girls. What does your role involve? In addition to being a member of the Board of Directors part also I run workshops for the girls at the rehab centre. This means I’m involved in the decision making and directly in the rehab treatment of the girls. I’m also involved in Comunidad Loyola, where I have my ‘Beauty With A Purpose’ project called NA Vali which focuses on supporting Indigenous kids in extreme poverty, I work with Migrantes en el camino, a shelter for migrants from Central America and also El manantial, a house for people with disabilities.

“I can’t believe it, I really can’t believe it… And I think all the girls deserved it. ” were your words after winning the title. Why so? When you get to compete at Miss World you can see that all the woman are incredibly smart and talented.. You can’t compare in terms of beauty because we are all individuals from different backgrounds and walks of life. We all have different projects and stand for specific causes through our ‘Beauty With A Purpose’ projects. The judges are the ones to decide and I feel blessed to be chosen that night and will be forever grateful. The youth today is highly becoming dependent on junk food and alcohol due to multiple reasons. Being a speaker for the National Youth Institute according to you how can they be motivated towards healthy lifestyle choices in order to fight physical, mental and emotional challenges? I think what people are not conscious about is how great a healthy body feels. When you give your body what it needs you are unstoppable, you can think better, you are stronger, faster and happier. It’s hard with young people because probably they have never faced sickness, so what I do is motivate them and teach them that they can achieve their goals through changing their lifestyle. This includes eating at the right time, exercising, reading and being disciplined…this leads to a healthier lifestyle overall and they suddenly feel better, look better and gain lots of confidence.

With that flawless skin & shining hair. Share with us your daily skin & hair care routine? A good diet and sleep are the key to good hair and skin. To be honest the better you eat and the more water you get the shinier the hair, the nails grow and your skin looks perfect. Also getting a regular eight hours of sleep makes the difference. If you don’t get enough sleep your skin and hair dehydrates, wrinkles begin to appear and your skin loses its shine. Being a Miss World doesn’t just require a person to be beautiful, but also exceptionally smart and a good human being. What were the question and the answer that decided your final victory for the crown? I have watched the video all over again, that whole part of my participation is lost in my mind. The judges asked me: How could, Would you use your influence to help others as Miss World? I replied that I would do it the same way as I’ve been doing it for the past years, being an example of all the good we can do. Using social media as a tool to impact on people and showing that anyone can help, no matter what career we chose we can always help and share ourselves. You told the Miss World organization that your personal motto is “We all need each other.” Please elaborate? We weren’t born in an empty world, we were born into a place full of people who share the same emotions – laugh, cry and grieve. I believe we are all connected and the biggest changes happen when we take collective actions. The strength of humanity comes with unity and we all have to recognise that we all need each other.

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Five things we will always find in your gym bag? £ Water £ Banana £ Gloves £ Frisbee £ Hoodie

Top three travel destinations that you absolutely love? £ Thailand £ Uganda £ Philippines

What opinion do you hold of Women Fitness (https://www.womenfitnes.net), also a message for your fans and followers? Women fitness is such a great place to find tips and advice on how to achieve a healthier lifestyle. Thank you Women’s Fitness for inspiring us to love and make the most of our bodies! To all my friends reading this, thank you for the support and if you want to keep track of my ‘Beauty With A Purpose’ project and my year as Miss World you can follow me www.missworld.com

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EATING AT THE RIGHT TIME, EXERCISING, READING AND BEING DISCIPLINED…THIS LEADS TO A HEALTHIER LIFESTYLE

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Workout

What is

“Push Pull Legs” Workout?

he push pull legs routine, or “PPL split,” is a weightlifting program that has you do three kinds of workouts: £ Push

£ Pull

£ Legs 15 | WOMEN FITNESS – womenfitness.net

This routine has been carefully drafted to separate the different major muscle groups into three separate workouts:

£ Push Workout focuses on

the Chest, shoulders, and triceps. This kind of workout revolves around barbell and dumbbell bench pressing, overhead (military) pressing, dipping, and doing isolation exercises for your triceps. £ Pull Focuses on the Back

and biceps (with a bit of hamstrings as well if you’re deadlifting). These workouts generally revolve around deadlifting, barbell and dumbbell rowing, pulldowns, pullups and chin-ups, and doing isolation exercises for your biceps. £ Legs. These workouts

focus on training your quads, hamstrings, glutes, and calves with exercises like squatting, lunging, and doing various isolation exercises for each major muscle group. It has become one of the most popular and proven workout splits of all time, particularly for intermediate and advanced trainees with the goal of building muscle.

BENEFITS: £ This routine keeps all related muscle groups together in the same workout, which is fantastic for preventing the type of overlap issues that are so common with less-intelligent splits. £ Better muscle recovery and/or less overuse injuries. £ Most convenient and easy-to-schedule for most people, and it’s the least likely to cause any recovery related issues. £ Idle for those whose primary goal now is to simply maintain the amount of muscle and strength you currently have rather than making additional progress, training each muscle group once per week will usually be enough for that purpose. KEEP IN MIND £ Stretching and foam rolling is recommended on this program to aid the boost the recovery process. £ Keep Adding on strength sets: The reason

for the inclusion of these strength sets is that the advanced trainer should be looking to lift more each session be it by a rep or by an increase of 0.5kg. This is known as ‘progressive overload ‘which means if you’re getting stronger each session you will be growing each session and vice versa. So, adding in some strength sets will aid this. £ Keep a Log £ Take Home Message

If you wish to put on mass and building strength, give push, pull and legs a try.

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WORKOUT FOR

BACK: Get Those Moves On

By Charlene Bazarian & Meredith Steyer

ooking to improve your posture, stability and overall balance? You may be tempted to think of your “core” as all about those abs, but back that up, as incorporating strength work for your back is equally as important. A strong, sculpted back not only looks great, but can help you stand tall, prevent injury, minimize back strain, and as one of the larger muscle groups, can help create and build lean muscle mass. As anyone who has experienced back pain will tell you, there’s nothing worse. I turned to Meredith Steyer, NASM Certified Personal Trainer and owner of Advancing Fitness, to create a simple and effective back routine to help get your back back in shape! If you cannot maintain proper positioning throughout the movement or feel pain, Steyer cautions, you should stop immediately, readjust your body position and/or lower the weight. 18 | WOMEN FITNESS – womenfitness.net

OPPOSITE ARM/LEG RAISE:

BENT OVER SINGLE ARM DUMBBELL ROW: Perform 12 reps on each side for 2-3 sets and rest 30 – 60 seconds between sets.

Perform 10 reps on each side for 2-3 sets and rest 30 To Begin: Place your left – 60 seconds between sets. hand on a weight bench SUPERMAN: directly under your To Begin: Kneel on a Perform 15 reps for 2-3 shoulder and your left knee mat with your knees sets and rest 30 – 60 aligned directly under your up on the bench directly seconds between sets. under your left hip. Place hips and your hands To Begin: Lay face down positioned right under your your right foot on a mat with your arms approximately 1 – 1 ½ feet shoulders. outstretched in front of away from your body while Movement: Inhale to you. making sure your hips are brace your abdomen and aligned and keeping a soft Movement: Inhale and support your spine. DO bend in the knee. Hold a raise your arms and legs off NOT ARCH YOUR challenging weight in your the ground by squeezing BACK! Raise your right right hand, with your palm your glutes to start the arm and your left leg so facing inwards towards movement. Keep tension that they are stretched your body and let it hang in your legs, arms, upper reaching apart to lengthen back and abdomen. Pause as much as possible. Pause down. Take care to not round your back! for two counts with your for two breathes in this arms and legs lifted off the outstretched position. Movement: Brace your ground. core, inhale and pull your End: Exhale and lower to elbow straight up toward End: Now on a slow and the starting position. the ceiling by incorporating controlled exhale, lower Complete all reps on one your shoulder blade. Pause your body back to the side before switching sides for two counts with starting position. Advance Challenge: To shoulder blade squeezed Advance Challenge: make this move more tight. Get a little extra shoulder difficult, place a light work by holding 1 or 2 lb. End: On a slow, weight or dowel on your dumbbells in each hand as controlled exhale, lower back. An object on your you perform the your arm back to the back helps to keep your movement. starting position. Repeat all hips square and prevents repetitions on one side you from arching your before switching sides. back. Advance Challenge: Put a light weight or dowel on your back to help force your hips to stay in alignment. 19 | WOMEN FITNESS – womenfitness.net

REAR BAND FLY: Perform 20 reps for 2 sets and rest 30 – 60 seconds between sets. To Begin: Stand with your feet shoulder width apart, with a slight bend in your knees and one end of a light resistance band in each hand. Movement: Tighten your core and glutes and on the exhale, while keeping your shoulders low, pull your arms apart and upward by squeezing your shoulder blades together. Then, pause for one breath with your arms extended in a T-Position. End: Return to the starting position in a slow and controlled motion. Advance Challenge: Incorporate more muscle groups by standing on one leg throughout the motion.

CABLE ROW:

DEAD HANG:

Perform 12 reps for 2 – 3 sets and rest 30 seconds between sets.

Perform for max time for 2- 3 sets with a 60 second rest in between sets.

To Begin: Stand in front of the cable row machine with your knees slightly bent, shoulder width apart and yours arms extended straight out in front of you.

Begin: Have a stool or bench underneath you to use when getting on and off the bar. Grip the bar and let your legs hang with your arms extended. Hold this position while keeping your shoulders down and tightly squeezing your core and glutes.

Movement: With a soft grip, inhale and pull your hands towards your belly while keeping your shoulders down. On the inhale, start to move your hands towards your belly button. The motion should be coming from your shoulder blades as they are being squeezed towards one another. End: When you cannot squeeze any more movement from your back, pause for a two count and on the exhale slowly return to the starting position. Advance Challenge: Get a bonus for your legs by performing the movement while in a squatting position!

End: Step back onto the bench to rest in between sets. Advance Challenge: Boost the dead hang to a pull up. Grip the bar and let your legs hang with arms extended and pull your body up by squeezing your back muscles down and driving your elbows to the floor. The goal is to perform this action without swinging your body! Lower yourself to the starting position as controlled as possible. Try adding at least one pull up attempt to your back workout. While pull ups may be challenging, they are not impossible. Just be consistent in trying the move as it’s well worth the effort! Incorporating these few simple back exercises into your workout routines will aid in giving you great posture and overall symmetry and core strength, so don’t hold back!

Fitness Tip High-intensity walking time that is 50 minutes a week is what one needs to see peak aerobic capacity improvement, as well as improvement in other blood work levels. Participants who walk longer at 70% or more of their maximum capacity see improvements in health and fitness.

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Pregnancy

Exercise In The

Third Trimester

o you’ve hit your third trimester, and you’re feeling “larger than life,” but is it safe to continue to exercise?? YES! Given you are having a healthy pregnancy and have your doctor’s approval, there are many safe and effective forms of exercise that are both beneficial for you as well as you growing baby.

Safe and Effective Forms of Exercise in Your Third Trimester: WALKING: This is one of the simplest and most accessible forms of exercise for you to do anywhere anytime. Walking will help clear your mind, improve heart and cardiovascular health, aid in constipation, improve circulation and decrease swelling. It is important to wear a comfortable yet supportive walking shoe that supports your feet and arches.

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PELVIC FLOOR EXERCISES: The pelvic floor supports your internal organs including your uterus, which becomes overstretched and weakened from the additional weight of your growing belly, especially by the third trimester. Focusing on strengthening your pelvic floor is highly beneficial throughout your pregnancy, labor, birth, postpartum, and beyond, and is also known as Kegel Exercise.

PRENATAL WATER AEROBICS/SWIMMING: Prenatal Water Exercise provides a low impact form of exercise that is gentle on your body and feels great! You are able to move freely through the water without feeling your extra pregnancy weight impact your ligaments and joints. It also tremendously aids in circulation and reduces swelling.

PRENATAL YOGA: These classes are specifically designed with pregnancy-friendly movements that focus on movement, flow, breath, gentle toning, core support, and stability that will aid throughout your pregnancy, labor, and birth. It will also provide a soothing and comforting atmosphere designed to help alleviate stress, enhance your mental and physical well-being, and help you connect with your growing little one inside.

Currently in my third trimester, I have both enjoyed and greatly benefited from each of the above forms of exercise and will continue to do so. Home Stretch ladiesâ&#x20AC;Ś we can do this! Catch my monthly columns featured in WF and stay in touch with me! IG and FB @taryntfrancis BY - Taryn T. Francis

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Pelvic Congestion Syndrome â&#x20AC;&#x201C; A Common, Undiagnosed and Easy to treat

cause of pelvic pain

o you suffer from pelvic pain or discomfort? Have you been told its normal or no treatment offered? Then this article is for you.

Pelvic pain is something that plagues up to 40% of women of childbearing age, yet the overwhelming of these patients are frustrated due to a lack of answers, or worse yet, misdiagnosis potentially leading to procedures that are not helpful.

In defence of medical practitioners, the female pelvis is a very complex place, housing nerves, the bladder, the uterus, ovaries and other organs, making a specific diagnosis difficult. Add to the equation that most of these organs are treated by separate groups of specialists, arriving at a specific diagnosis becomes an even more complex problem.

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You are probably thinking “great, so why read this article?” Right? Well, this article is meant to simplify all that for you, and I’m going to focus on a very common, very bothersome, and very easy to fix problem, that has excellent results when treated. Its difficult to call anything the MOST common cause of chronic pelvic pain, but PCS is certainly one of the top 5, and unlike most of the rest, treatment is minimally invasive, very low risk, very effective, and you may even be able to diagnose yourself at home after reading this article. The goal of this article is to allow you to avoid frustration, do some

“screening” of your own at home, see whether this common condition applies to you, and to educate you concerning the options available, so that you have a good knowledge regarding what you have and basic options available prior to seeking help.

Not many people are widely aware of this fact, but veins are present almost everywhere in the body, in parallel with nerves, and very often, when veins are engorged or distended, they put pressure on structures around them, very similar to the way a bulging disc puts pressure on a nerve in the spine. In the pelvis, this is particularly important, as veins run on the ovaries, cervix, uterus, sciatic nerve, bladder and even things like the tailbone. If these veins become enlarged just like a herniated disc, they can put pressure on any of these structures, causing pain.

What kind of pain? The list is practically endless, and beyond the scope of this discussion, but common symptoms would include abdominal bloating, the feeling to urinate after you just emptied your bladder, sciatica, prolonged periods (over 7 days) ovarian type pain, and painful intercourse.

Many of these symptoms can also be caused by other conditions…so how do you know whether it is likely or not your problem is related to pelvic veins? Very simple, and easy to check on your own, at home. The only structures that change dramatically and quickly from an upright position to laying down in the body are veins. If your problem – whatever it is – is best in the morning, worsens throughout the day, and is somewhat alleviated by elevating your legs and pelvis, its very likely vein disease plays a role in the cause of your pain or discomfort. If your symptoms fit, the easiest way to get a firm diagnosis is to speak to a venous disease specialist who will perform a non invasive ultrasound which will allow them to determine whether more advanced testing is needed. Treatment is simple, performed as an outpatient procedure, and very low risk, with no scarring or incisions, and typically patients may return to work the next day. Typically great results are apparent by days 3-7. By- Dr. David Greuner 25 | WOMEN FITNESS – womenfitness.net

Vegan

Healthy Eating

Thanksgiving Recipes To Try Out

This Season

his Thanksgiving why not try the latest diet trend and lets go vegan! Who says vegan has to be boring, it can actually be a whole lot of fun and fantastic with just a little meal planning.

1. Vegan Sweet Potato Casserole with Pecan Crumble

}

By Jim Robinson, Owner Clean Green Simple

Ingredients Sweet Potato Filling l 4 large sweet potatoes l 1/2 cup unsweetened non-dairy milk l 1/4 cup brown sugar l 1 teaspoon vanilla extract l 1/2 teaspoon salt l 1 teaspoon cinnamon l 1 teaspoon nutmeg l 2 tablespoons vegan butter l Pecan Crumble Topping l 1/2 cup all-purpose flour l 1 cup pecans l 1/2 cup brown sugar l 1/2 teaspoon salt l 4 tablespoons vegan butter softened

Instructions £ Wash the sweet potatoes, peel, and cut into 1-inch cubes. £ Bring a large pot of water to a boil and add the sweet potatoes. Boil for 20 to 30 minutes or until tender. £ While the sweet

potatoes are boiling, prepare the pecan crumble topping. Pulse the pecans in a food processor until crushed but still chunky. Add the flour, brown sugar, vegan butter, and salt. Pulse 3 to 5 times until combined.

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£ Once the sweet potatoes

are ready, pre-heat the oven to 350 degrees Fahrenheit. Drain the sweet potatoes and mash. Add the non-dairy milk, brown sugar, vanilla, salt, cinnamon, nutmeg, and vegan butter. Mix well. £ Transfer the mixture to a greased 9×13 casserole dish or deep pie dish. Top with the pecan crumble topping, spreading it into an even layer. Bake for 25 to 30 minutes or until the sweet potato is bubbling and the pecan topping has browned. Garnish with pecans and serve warm.

} }

2. Vegan Pumpkin Pie By Southern Pressed Juicery Ingredients

For crust: l 3/4 cup almonds l 1/2 cup shredded coconut l 2 cups dates l Pinch Himalayan pink salt l 3 Tablespoons melted coconut oil

For filling: l 1.5 cups soaked cashew l 1 cup pumpkin purée l 1 cup coconut oil l 2/3 cup agave nectar (could use maple syrup) l 1/2 teaspoon ground cinnamon l 1 teaspoon vanilla extract

Instructions

£ In food processor combine all ingredients for crust. In a pie

tin with removable bottomform the crust by pressing into the tin with your hands. £ In vitamin or other high speed blender, combine all

ingredients for the filling.

£ Pour filling over top of the crust to desired thickness. Place

pie tin on a level surface in the freezer. The pie will firm within an hour. £ Top the pie with sliced almonds and ground cinnamon, or topping of choice, such as dairy free whipped cream.

3. Ratatouille By Amy Mehrtens, Chef, Copper Vine in New Orleans

Ingredients

l 2 oz. Eggplant peeled and sliced 4 mm thick l 2 oz. Zucchini sliced 2 mm thick l 2 oz. Yellow squash sliced 2 mm thick l 2 oz. Heirloom tomatoes sliced 2 mm thick l ¼ cup 3 Pepper puree l 2 tbsp Extra virgin olive oil l ½ tbsp Balsamic glaze

Instructions

£ Drizzle 1 tbsp olive oil over all the vegetables and season

with salt and pepper. £ Layer eggplant and zucchini flat and layer tomato and

yellow squash vertically. £ Lay the eggplant and zucchini on a sheet tray and spread

the squash and tomato over the top. Pick each end and bake at 425F for 10 minutes. Remove from the oven. £ Spread pepper puree on the plate to form a circle. Place the

vegetable stack on the plate off center. Drizzle with olive oil and balsamic glaze. Garnish with micro green salad in the center of the plate.

Photo Credit: Brandt Vicknair

27 | WOMEN FITNESS – womenfitness.net

4. Lentil Pilaf By Executive Chef Kevin Templeton, Barleymash Ingredients l 3 tbsp. coconut oil (divided) l 3 tbsp. minced shallots l 2 cups chicken or vegetable stock l 1 cup lentils, any color l ¼ cup chopped cauliflower l ¼ cup chopped carrots l ¼ cup chopped onions l ¼ cup chopped celery l Salt and pepper, for taste l Butter (optional)

Instructions £ Heat 1 tbsp. coconut oil in a saucepan and stir in shallots. Sauté shallots until they are a nice golden brown. £ Add stock (chicken or veggie) and bring to a boil. £ Stir in lentils and reduce heat to a low simmer. Simmer

uncovered for 5 minutes or until lentils are tender but not too soft. Be aware: Different types of lentils take less or more time to cook. £ Drain excess liquid and set aside. £ Heat remaining 2 tbsp. coconut oil in a large sauté pan over

high heat. Stir in cauliflower, carrots, onions and celery and sauté for 5 minutes or until tender. £ Add lentils and sauté for 2 more minutes. £ Season with salt and pepper. £ Stir in butter (if you like).

} }

5. Yam’amole By Executive Chef Michael C. Brown of Jalisco Cantina and Barrel Republic Ingredients l 2 cups roasted garnet yams, peeled and smashed l 1 ½ cup tomatoes, diced l ¾ cup white onion, diced and rinsed l 2 to 3 jalapenos, minced l ½ cup fresh lime juice l ¼ cup avocado oil l Sea salt to taste Instructions £ Mix all ingredients and adjust seasoning. £ Serving suggestions: with chips,

yam’amole tostada, on top of carne asada fries or finish off your veggie burger.

28 | WOMEN FITNESS – womenfitness.net

£ Bake sunchokesand butternut

squash for 15-20 mins in preheated oven until fork tender. During the last 4 minutes of roasting vegetables, place raw sunflower seeds on a small baking sheet and toast.Set aside and allow roasted ingredients to cool to room temperature. £ While other ingredients are

roasting, wash and thoroughly dry lettuce. Tear butterlettuce into ¼ inch pieces. Thinly slice the radishes into coin shapes, tear washed and

6. MIXT Sunrise Salad Ingredients l 8 oz organic butter lettuce l 4 oz organic mixed baby lettuce l 2- 3 sunchokes l 1 small butternut squash l 2 oz radishes l 2 oz sunflower seeds l 3 tbsp basil and mint leaves l 1 tbsp furikake (a dry Japanese seasoning featuring sesameseeds and seaweed you can find at a specialty grocer) l 6 tbsp olive oil l salt and pepper l ¼ cup autumn-spiced vinaigrette (see recipe below)

Instructions £ Heat oven to 350 degrees. Thoroughly rinse raw sunchokes to remove any debris. Dicesunchokes into ¼ inch pieces and toss with half of the olive oil, salt and pepper to taste. £ Toss onto a parchment-lined

cookie sheet and set aside. Peel and cut open butternutsquash. Remove seeds and cut into ¼ inch pieces. Toss with other half of olive oil, salt and pepper to taste. Place on another parchment-lined cookie sheet.

29 | WOMEN FITNESS – womenfitness.net

£ MIXT Autumn Spiced

Vinaigrette (makes approximately 16 ounces ) l 2 cups extra virgin olive oil l ¼ cup lime juice l ¼ cup champagne vinegar l 1 tbsp shallots, chopped l 1 tbsp Dijon mustard l ¼ tsp ground cardamom l ¼ tsp ground ginger l pinch dried chili flakes (optional) l Place all ingredients in a blender and pulse for one minute. Remove from blender andplace in a lidded container or jar. Shake before serving. Store remaining vinaigrette inrefrigerator for use up to one week.

}

7. Cabernet Cranberries

By Jim Mumford, Jimcooksfoodgood.com

Ingredients

l 12oz Fresh Cranberries l 6oz Frozen Blueberries l 2oz Frozen Blackberries and/or Raspberries l 1 ½ cups Cabernet Sauvignon l 1 ½ cups Sugar l 1 tsp Ground Clove l 1 tbs Ground Cinnamon

Instructions £ Combine all ingredients in a large sauce pot.

£ Bring the ingredients to a boil. Watch the pot closely during this step! The sauce will boil quickly. Reduce the heat immediately to keep it from boiling over. £ Simmer for 20-30 minutes. The sauce will reduce slightly and

thicken.

8. Wild Mushroom & Kale Stuffing Ingredients Cornbread:

By Jenni Kayne

l 1 cup cornmeal l 1 cup all-purpose gluten-free flour l ½ teaspoon baking soda l ½ teaspoon salt l 2 eggs l ½ cup sugar l ½ cup extravirgin olive oil l 1¼ cup buttermilk l 1 cup fresh corn or frozen organic corn

Instructions £ To prepare the cornbread:

Preheat oven to 375° F. Grease a 9-by 13-inch baking dish and set aside.. In a medium mix bowl, stir together the cornmeal, gluten-free flour, baking soda, and salt. In a separate large mixing bowl, beat together the eggs and sugar. Add the extravirgin olive oil and buttermilk and stir to combine. Add the dry ingredients to the wet ingredients, and stir together until just combined. Fold in the corn and transfer to the prepared baking dish. Bake for 23-25minutes, until a toothpick inserted in the center comes out clean. Let cool, then cut into 1inch cubes and spread out on a baking sheet. Let sit out, uncovered, for 1-2 days to dry.

Stuffing:

}

£ Remove from heat. The sauce will continue to thicken as it cools.

l 5 eggs l 2 cups vegetable stock l 1 tablespoon lemon zest l ¼ cup olive oil l 1 onion, diced l Salt & black pepper l 2 shallots, minced l 2 cloves garlic, minced l 2 teaspoons dried thyme l 1 bay leaf l ¼ cup dry white wine l 3 pounds oyster mushrooms, sliced l 2 tablespoons apple cider vinegar l 2 bunches lacinato kale, stemmed & torn l 8 cups cornbread, cubed l 1 Tablespoon dried sage, chopped £ To prepare the stuffing: In a mixing bowl, combine eggs, vegetable stock, and lemon zest. Set aside. Heat the olive oil in a large sauté pan over medium heat. Add onions and a large pinch of salt, and sauté for 4-5 minutes, until the onions are soft and translucent. Add the shallots, garlic, thy me, bay leaf and another pinch of salt and a pinch of pepper. Stir to combine and sauté for 2-3 minutes, until shallots and garlic soften. Add white wine and increase the heat. When the liquid has reduced by half, add the mushrooms, a generous pinch of salt, and stir to combine. Sauté the mushrooms for 5-6 minutes, until they just begin to soften. Add the apple cider vinegar, sauté for 1 minute, and then add kale. Sauté for 2 minutes until kale begins to wilt, taste for seasoning, then remove from heat. Transfer the mushroom mixture to a large mixing bowl, add the cornbread, sage, and egg mixture. Mix to combine and transfer to the prepared baking dish.

30 | WOMEN FITNESS – womenfitness.net

£ To bake stuffing: Preheat oven to 325° F. Cover with foil and bake 35 minutes. Remove foil and bake for another 10-15 minutes, until cornbread turns golden brown.

Instructions Chocolate Pie Crust: £ To make the chocolate pie crust start by preheating your oven to 350°F. Stir together the flax meal and water and let the mixture gel for 10 minutes. £ In a bowl whisk together the coconut flour, cocoa powder, granulated sweetener, and salt until combined.

}

£ To the dry ingredient mix, add the flax

egg mixture, melted coconut oil, and vanilla extract. With a spatula or wooden spoon stir everything until it forms a uniform pie dough. £ You can chill the dough and then roll it

out between two pieces of parchment.

£ Alternatively, crumble the dough into a 9-inch pie pan and use the warmth of your hand to press down and smoothen the pie crust until the whole pan is evenly covered; including a 1-inch edge.

£ Poke the crust all over with a fork, then bake for about 15 minutes. Let the baked chocolate pie crust cool to room temperature before adding the peanut butter filling.

Peanut Butter Pie Filling:

£ Add chilled coconut cream (separated cream part from a chilled can of coconut cream or milk) to a bowl. Whip with an electric mixer until it looks aerated and increased in volume.

9. Keto Peanut Butter Pie By Leelalicious in partnership with PB2 Foods Ingredients: Gluten-Free Chocolate Pie Crust: l 1/2 cup coconut flour l 1/4 cup unsweetened cocoa powder l 2-4 tablespoons granulated sweetener l 1/2 teaspoon salt l 2 flax eggs 2 tablespoons flax meal soaked in 1/3 cup water for 10 minutes l 1/3 cup melted coconut oil l 1/2 teaspoon vanilla extract

Vegan Peanut Butter Pie Filling: l 1 can coconut cream or milk, chilled l 1 cup PB2 Pre+Probiotic powder l 1/4 cup liquid sweetener l 1/4 cup water l 2 tablespoons melted coconut oil l 1 teaspoon vanilla extract l 1/4 teaspoon salt

Chocolate Drizzle: l 1/2 tablespoon cocoa powder l 1/2 tablespoon coconut oil l 1/2 tablespoon liquid sweetener l 1 tablespoon PB2 l Pre+Probiotic powder l 3/4 tablespoon water

£ In a separate bowl combine the PB2 Pre+Probiotic peanut powder, sweetener, water, coconut oil, vanilla extract, and salt. £ Fold the whipped coconut cream into the

peanut mixture in 2 additions. Add the pie filling into the cooled pie crust and smooth out the top with a spatula. Chill the pie in the fridge for at least 1 hour (or in the freezer for 1/2 hour) until the filling is set and firm. £ To make the chocolate drizzle either melt some chocolate (chips) or make your own. In a small bowl combine the cocoa powder, melted coconut oil, and sweetener. Drizzle it all over the chilled peanut butter pie. £ Now combine the PB2 powder and water. Drizzle the peanut butter over the pie as well. £ Store the pie in the fridge until ready to serve (up to 4 days).

31 | WOMEN FITNESS – womenfitness.net

10. Pumpkin Spice Cinnamon Roll Muffins By Vegan Chef and Influencer Alexa Peduzzi of Fooduzzi Ingredients l 4 1⁄2 c. all-purpose flour, plus more for rolling l 2 tbsp. baking powder l 1 tbsp. pumpkin pie spice l Pinch of salt l 1 c. and 1 tbsp. cold vegan butter, cut into small cubes l 1 1⁄4 c. cold So Delicious Organic Unsweetened Vanilla Coconutmilk l 1 c. brown sugar l 1 tbsp. and 1 tsp. pumpkin pie spice l 1 tsp. cinnamon l 1⁄3 c. pumpkin puree

TOPPINGS: Granulated sugar for sprinkling

Instructions £ Add your flour, baking powder,

pumpkin pie spice, and salt in the bowl of your stand mixer with the paddle attachment attached. Mix on low to combine. £ Add your vegan butter, one chunk at a time, with the stand mixer running on low. Drizzle in the So Delicious Organic Unsweetened Vanilla Coconutmilk and mix until the dough forms a ball and pulls away from the sides of the bowl. £ Remove the dough from the stand mixer, form it into a disk, and wrap in plastic wrap. Allow it to rest in the fridge for 15 minutes. £ Meanwhile, preheat your oven to 390° F. Line a 12-cup muffin tin with liners. £ Mix your brown sugar, pumpkin pie

spice, and cinnamon for the filling in a medium bowl. Set aside. £ Remove your dough from the fridge,

place it on the back of a baking pan or large cutting board, and roll the dough into a flat 16 x 11 rectangle. Spread with your pumpkin puree and sprinkle with your brown sugar mixture, making sure to cover the entire rectangle. £ Tightly roll the dough from the

long side. If it’s particularly warm and the dough is getting too warm, take the entire log on the baking pan or cutting board and place in the fridge to chill for 10 minutes. Cut into 12 equal pieces. £ Place the rolls in the muffin tins

(they’re big, so they might not reach the bottom of the muffin tin – that’s okay!), and bake for 20-25 minutes, or until slightly golden on top. £ Remove from the oven and immediately remove the muffins from the tin and place them on a cooling rack. Sprinkle with sugar while hot so that it sticks. Allow to cool slightly and enjoy!

32 | WOMEN FITNESS – womenfitness.net

11. Miso Gravy By Ruth Tal | Fresh L.A. Ingredients l 4.5 Tbs spelt flour l ¼ tsp garlic powder l ¾ cup powdered nutritional yeast l 1.5 cups vegetable stock or water l 1/3 cup sunflower oil l 1.5 tsp Dijon mustard l 3 Tbs mild soy miso l ¾ tsp sea salt Instructions £ Combine flour, garlic

powder, and yeast in a saucepan over low heat. Whisk in stock to make a paste. £ Bring to a boil, then reduce

heat and simmer for 30 seconds. Add oil, mustard, miso, and salt. Cook, whisking constantly, until mixture is smooth. £ Serve hot or let cool,

transfer to an airtight container, and refrigerate for up to 5 days.

Lobster Recipes

To Treat Your

Family & Friends

Spinach Spaghetti with Lobster and Spicy Tuna Tomato Sauce

Method: £ Bring a large pot of water to a boil and add a pinch of salt £ Once it comes to a boil, bring the

Ingredients: Serves 4

l 4 small lobster tails (sliced in half and poached) l 16 oz spinach whole wheat spaghetti dry (or just whole wheat) l 8 cups of your favorite tomato/pasta sauce (Rao’s Homemade is great) l 2 tablespoon minced garlic l 1/2 cup minced parsley l 6 cups baby spinach l 1 cup canned tuna in olive oil (I like the ones that are in olive oil as they have a better flavor than the ones in water) l 2 tablespoon capers l 2 tablespoon minced green olives l 1 tablespoon dried oregano l Salt and pepper to taste l Extra virgin olive oil l Chili flakes

heat down to medium and put your lobster in £ Cook for 4 minutes or until it’s

3/4 the way cooked £ Remove the lobster and add your

spaghetti and cook according to instructions (however, remove 1-2 minutes before they say so it’s al dente) as you will cook the pasta in the sauce for an additional minute or two to absorb the sauce and flavor. £ In a large nonstick pan add 1

tablespoon olive oil and add your garlic and parsley. Stir until fragrant and add your tomato sauce. £ Add your lobster to the sauce and

33 | WOMEN FITNESS – womenfitness.net

cook for 2 minutes and coat the lobster in the sauce on high heat. £ Remove the lobster and set

aside. Leave the pasta sauce in the pan. £ Add capers, tuna, and olives to

the sauce and cook for 3 minutes to release the flavors. £ Taste and then season with

salt, pepper and chili flakes as need be. £ Add your cooked pasta into

the pan as well as the spinach. Toss and incorporate. £ Cook for another 1 minute

with add a generous douse of olive oil to add earthiness and sheen to the pasta. £ Plate the pasta and place the

lobster on top

Delightful Lobster Fried Rice

Ingredients: Serves 4

l 4 Lobster Tails (Grilled, Roasted or Poached) l 6 cups cooked white rice (left over night is best) l 4 whole eggs, whisked l 1/2 cup freshly shucked corn or frozen corn l 2 whole Roma tomatoes diced l 1/2 cup chopped green onions and cilantro (half and half ) l 2 teaspoon minced ginger l 2 tablespoon minced garlic l 1 tablespoon black pepper l 4 tablespoon soy sauce l 2 tablespoon butter l Juice of half a lemon juice l Salt to season at the end l 1 tablespoon peanut oil or canola oil

Method: £ Remove the cooked lobster from the shell and dice into small pieces £ Heat a non stick pan with

1 tablespoon canola oil £ Add tomato, corn, green

onion and cilantro mixture into the pan and stir fry for 1 minute or until fragrant.

£ Add 1 tablespoon of canola oil and add cooked leftover rice and stir fry. Add soy sauce, black pepper and salt. A pinch of sugar to round out the flavors is optional. £ Toss scrambled eggs with

veggies back into the pan £ Add your whisked egg and with the rice and incorporate. scramble. Season with a pinch £ Turn heat off, add your lobster and stir. Plate each of salt shallow bowl with a leftover £ Remove vegetable and egg scramble from pan and plate. lobster shell. Ladle fried rice into the shell and garnish £ Add butter to the pan and with green onions. toss the lobster in along with the garlic, ginger, and lemon juice. Stir fry until fragrant (2-3 mins). Remove from pan.

Fancy Lobster Crab Cobb Salad Ingredients: Serves 4

l 4 Lobster Tails (poached, chilled and shell removed) l 16 oz crab lump meat l 2 heads of romaine lettuce (rinsed, drained, and sliced length wise in half ) – creates 4 romaine lettuce wedges l 3 cups of grape tomatoes sliced in half l 6 whole eggs (chopped) l 8 slices of bacon (baked until crisp) l 1/2 cup finely minced chives l Bleu Cheese or Ranch Dressing

Method: £ Poach lobster, remove from shell, cut into large chunks

and chill. Chill plates ahead of time as well before serving. £ After rinsing and slicing the romaine, drain from any moisture and chill in fridge £ Slice tomatoes, prep hard boiled eggs and chill £ Bake bacon slices in an oven until crisp. Remove from

oven and place on paper towels to remove oil. Let it rest for 5 minutes and chop on a cutting board into bacon bites. £ Plate by laying half a head of romaine on each plate. Spread crab evenly across the romaine, slice side up so it’s flat. £ Top the crab with lobster. Season with sea salt, and freshly cracked pepper. £ Top with chopped eggs, tomatoes, and bacon bits. £ Lastly drizzle your dressing over the whole salad wedge

and toppings (moving in a zig zag motion out of a squeeze bottle) £ Finish with a sprinkle of minced chives.

34 | WOMEN FITNESS – womenfitness.net

Vietnamese Crab and Lobster Noodle Soup

Ingredients: Serves 4-6

l Crab Lobster Meatball (found at Asian Supermarkets) l 16 oz real crab meat l 1/2 lb ground organic pork l 2 whole raw lobster tails (shells removed) l 6 raw sea scallops l 1 jar of crab paste: Bach Cua Xao Dau (found at Asian Supermarkets) l 2 tablespoon fish sauce l 2 pinches of salt l 1/2 tsp white pepper l 3 eggs l 1/4 cup water l 8-12 small dried shrimps: Ha Mei (found at Asian Supermarkets)- soaked in water l Broth l 3 cartons of organic chicken stock l 1 jar of crab paste: Bach Cua Xao Dau an (found at Asian Supermarkets) l 6 small Campari tomatoes l 1/2 cup red onions l 1/2 cup green onions l 2 slices of ginger l 4 tablespoon fish sauce l 2 tsp sugar l 1/2 tsp coriander seeds l 1 handful of cilantro l 1 small can of tomato paste l 2 lemon wedges l Toppings and Fillers: Shredded lettuce, fresh mint leaves, fresh Thai basil, jalapeño slices, lemon wedges, rice noodles or tofu Shirataki noodles

Method:

your jar of tomato paste and £ Prepare the broth by crab paste. Add fish sauce and heating a large stock pot to sugar as well. high heat and adding £ Once the broth is boiling, soybean oil in it. Toss the red add the crab pork mixture (free and green onions to brown. formed in different sizes) using £ While the onions are a spatula or spoon. browning, chop and mince £ Let it boil and cook slowly. the scallops to a very fine Once they start floating to the mince. Place the scallops in a top you can turn the heat to large mixing bowl with medium or low and let it just ground pork. simmer in the broth. £ In a food processor, pulse £ After you let it simmer for the diced lobster with 3 15-20 minutes with the crab eggs, and 5-6 dried shrimps mixture, you can turn the heat that have been soaked in off and squeeze the 2 lemon water. wedges in (optional). I like £ Pulse into a paste and adding this at the end to give it add into the bowl with a fresh citrus pop to the soup. scallops and pork. Add a full £ To assemble add the freshly jar of crab paste, the fish boiled noodles, drained and sauce, water. white pepper, placed in the middle of the and salt. Mix thoroughly. bowl. £ Once the onions are £ Top the noodles with the brown, add the remaining crab (2-3 pieces) then ladle dried shrimps that are in the soup into the bowl until the water into the pot along soup is just a little over 1/2 the with the water the dried way of the bowl. shrimp has been soaking in. £ Garnish with shredded £ Add 3 cut tomatoes into lettuce, mint leaves, Thai basil, the soup, coriander seeds, jalapeño slices and lemon and cilantro and cover. serve! Serve with Siracha sauce £ Once the broth comes to for an extra kick for those who a boil remove lid and add like it spicy.

Lobster Tacos a la Cabo San Lucas

Ingredients: Serves 4

l 8 raw whole lobster tails l 8 corn or flour tortillas l 3 medium to small sized tomato, diced l 1 tablespoon garlic l 1 pack of taco seasoning (Trader Jo’s is great) l Juice of 1 whole lemon juice l 1 whole red onion, sliced l 6 pieces of thick cut bacon, diced l 1 cup shredded Mexican blend Cheese l 2 tablespoon avocado oil Toppings: l 1 cup freshly minced red onions l 1 cup freshly minced cilantro l 1 bowl of quartered limes (4 limes) Cooling Cilantro Cream Sauce: l 1 cup low fat sour cream l 1 cup cilantro l 1 tablespoon garlic l juice of 1 whole lime l Juice of 1/4 of lemon l 2 tsp salt l 1 tsp oregano l 1/2 jalapeño seeds removed and minced l 1 tablespoon avocado oil l splash of water

Method: £ Prep your toppings and set aside £ Heat the pan to high heat first and start making your Cooling Cilantro Cream Sauce by adding all those ingredients into a blender and blending it until smooth. Serve in a bowl garnished with some cilantro leaves and a little paprika powder for color £ Once the pan is add hot

oil, red onions and bacon. £ Render the fat out of the

bacon so it’s slightly crisp and fully cooked. Now remove the bacon onion mixture and keep the bacon fat in the pan. £ Cut your lobster in half

and clean out the guts in the middle by rinsing it out. Peel the flesh from the shell for each lobster and cut the fresh into small chunks. £ Add the lobster to the pan

of bacon grease and cook with minced garlic, taco seasoning, paprika, and lemon/lime juice. Turn heat to medium and cook until it just becomes barely opaque and add your bacon onion mixture. Fully incorporate and add chopped tomatoes. Turn heat back to high and add cheese. Season with some salt and taste. £ Turn heat off and let the cheese melt into the sauce. Taste again to see if you need to season with more salt and pepper. Then plate.

Assemble: £ Heat Tortillas and serve them warm alongside lobster, topping sand cooling cilantro cream sauce. £ Let your guests build their own tacos

By- Chef Kathy Fang 35 | WOMEN FITNESS – womenfitness.net

Insider Tips For a Successful

Keto Diet

he keto diet is getting huge press at the moment and is seen as a very successful diet that helps the individual to shed weight and keep it off for the long term. If youâ&#x20AC;&#x2122;ve decided to do the keto diet then here are some great tips to make it easier and more successful.

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

Add More Salt A lot of people have a negative idea when it comes to the amount of sodium you should be eating each day. We have all been taught that a lower sodium intake is better, but this is generally when you are on a high carbohydrate diet. This is due to the fact that this diet results in higher natural levels of insulin. When you have high insulin levels, your kidneys are going to retain more sodium. When you move to a low carbohydrate and high-fat diet like the keto diet, your insulin levels will be lower. This means that your body is going to excrete more sodium because there is no insulin spike from the carbohydrates. When you enter ketosis, you will need to increase your sodium intake by 3 to 5 grams, according to a guide to keto. This will ensure that you avoid any imbalances in your electrolyte levels. There are a few healthy ways to increase the sodium in your diet including: £ Drinking organic bone

Exercise Regularly If you are looking to boost your ketone levels, you should keep to a regular exercise routine. This can also help you settle into your new diet and lifestyle with greater ease. In order to achieve ketosis, your body will have to eradicate the excess glucose in your body. When you exercise, different energy sources will be used for fuel including fats, carbohydrates, and amino acids. The more often you exercise, the faster the stores of glycogen in the body will be used. Once all of the glycogen stores have been used, your body will turn to fat as a source of fuel and enter into ketosis. The exercise routine that you have should incorporate highintensity exercises as well as low-intensity ones. This will help your body balance the blood sugar levels and will encourage the body to enter ketosis. Of course, it is important to note that you should complete exercises that you are comfortable with and not push too hard.

broth £ Adding Himalayan sea

salt to your water £ Adding some pink salt to

all of your meals £ Eating foods that are low

in carbohydrates and contain sodium like celery and cucumber £ Eat salted macadamia

nuts 37 | WOMEN FITNESS – womenfitness.net

Stop Drinking Diet Soda And Use Sugar Substitutes Diet soda is said to have zero calories, but that does not mean that it fits into the keto diet. These sodas will use various sugar substitutes which make your body believe that a large amount of sugar has been ingested. This will lead to an increase in your blood sugar levels. There are many studies that have found that the body reacts to sugar substitutes in the same way it does to regular sugar. Additionally, when you use these substitutes, you will increase your cravings for these types of foods in the future. One of the benefits of the keto diet is the fact that it adjusts your taste buds and makes you crave healthy low carb foods. This cannot happen if you are exposing them to sweet tasting foods. Instead of diet soda, you should look at sparkling water.

Batch Cook Staying on top of your keto macros during the week can be a challenge, but this is easier when you batch cook. If you create an environment that helps you achieve your goals, you will give your willpower a break. You will not be faced with temptation and can take it easy. Batch cooking will ensure that you are set for the week and you never fall off the wagon when it comes time for a late lunch or dinner.

Drink Enough Water Regardless of the diet you are on, you need to stay hydrated. However, when you start out on the keto diet, this is particularly important. This is due to the fact that your body will rid itself of more water as there are no carbohydrates present. You need to look at drinking half of your body weight in ounces as the minimum. If you are going to sweat more on certain days, you need to increase your water intake. Hot summer days and after an intense workout is when you need to pay the most attention to your water intake.

Get Carbs From Vegetable Sources Vegetables need to be part of your diet to ensure that you are getting all of the nutrients that you need. They will also provide you with fiber and maintain a healthy gut. The vegetables that you should focus on getting are the nonstarchy and nutrient-dense ones including: £ Brussel sprouts £ Spinach £ Kale £ Cauliflower £ Broccoli £ Cabbage

These non-starchy vegetables will generally be low in calories as well. If you like to feel full after a meal, you need to include these vegetables in your diet. This will also stop you from eating a whole bag of nuts in one sitting. 38 | WOMEN FITNESS – womenfitness.net

Diet Tip

The best preworkout bite contains some form of complex carbohydrate and a protein. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine.

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

Pose Strike A

ome and dive into the trending colors that you will find everywhere come Winter. If you like to stay ahead of the curve start adding these colours to your wardrobe. This year we expect to see some surprising colors in the mix like vibrant orange and hot pink and every shade of purple and pistachio. The colors to look out for this fall.

With The Colours Of

Fall 2019

Hues of Purple The standout hue on the F/W 19 runways was undoubtedly purple. Whether a soft tint of lavender or saturated grape shades at Kate Spade, Michael Kors, and Sally LaPointe, practically every designer had a touch of purple in their collection this year.

Fashion & Lifestyle

Roaring Orange Monochrome Pistachio Shades of minty green and sage have already been making their mark this spring and summer but expect to see the color blow up by the time fall rolls around. Designers are off with presenting head-to-toe pistachio looks, which fells modern and refreshing. 40 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Vibrant orange will be seen in abundance on the fall runways, paired with equally bright pink, as well as subdued neutrals. Itâ&#x20AC;&#x2122;s a surprisingly flattering color on every skin tone. For a statement look, opt for tailored separates worn with a neutral tee.

Bold Pink From fearless hot pink to slightly cooler tones, the vivacious statement hue adds a head-turning touch to any outfit. Opt for a vibrant pink slip skirt to add oomph to your outfit or a pretty ruffle blouse to wear with your jeans.

Vanilla Custard Any shade of beige is still all the rage for fall and winter 2019. On the runways, you will be drawn to a sophisticated, soft whitetoned beige, which Pantone has named Vanilla Custard. Wear the hue in loose and languid layers. Add these colours to your dress, footwear, accessories and there you are ready to strike a pose.

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

Easy

Eye

Makeup

Looks

You Can Carry

Everyday

ou’ll no longer have to wonder what eye makeup to wear to office today or for your next date. Consider yourself covered with these 10 looks.

1. The Natural Look 2. The Blush Tint

5. Go Yellow

3. The White Edges 3. 4.4 The Grey Tinge 42 | WOMEN FITNESS – womenfitness.net

7. Try Pink 6. Silver Tone

9.4 The Shadow Effect 8. Subtle Bronze

10. The Dewy Look 43 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

ollywood’s most sought-after colorist and co-creator of “The Rachel,” Michael Canalé, is revitalizing Jennifer Aniston’s look once again, responsible for her latest custom gloss color (Canalé Cool Blue Gloss) as seen in Netflix’s latest hits DUMPLIN & MURDER MYSTERY and on her recent covers of Elle and Harper’s Bazaar. Consistently pushing the standard in the hair industry Canalé is also the man behind some of the most famous locks including, Heidi Klum, Kate Hudson, Shakira, Penelope Cruz, and Carolyn Murphy, and now expanding the way the beauty world views hair color – proving that it really is an art form. Best known for being Jennifer Aniston’s long-time colorist (he, along with stylist Chris McMillan, created the coif that later became known simply as the “Rachel”), Canalé is frequently called upon by celebs, models, and industry elite for his innovative technique and keen eye.

Jennifer Aniston’s Colorist

Michael Canalé On Tips For

Hollywood Hair Women Fitness joins Jennifer Aniston’s go-to colourist, Michael Canalé for some quick tips on creating some of the best Hollywood hair.

What colors are trending this season? Fun colors are always good for kids to young adults – anything from platinum blonde to bright red or bright blue! I prefer “tipping” the colors, so when school starts – or winter vacation is over for the adults – you can just cut off the color. This is the best time to go lighter and brighter: cool-toned blonde, golds, and strawberry blonde are really fun. For fall, we’ll ease the color back to a more natural hue, maybe some lowlights.

44 | WOMEN FITNESS – womenfitness.net

Can you tell us a little about how you’ve colored Jennifer Aniston’s hair this year? For the last seven months we’ve been highlighting Jennifer’s hair with mild, feather-thin highlights around the face, and then sealing it with the cool blue gloss from Canalé products, which lasts up to 20 shampoos with a UV sunblock and keeps her camera ready!

Actually, if you look back over her hair color over the past few decades, it actually hasn’t changed very much. I met her right before “Friends,” when Chris McMillan and I took her from a medium brown to a sun-kissed, feather blonde look – all these years later, she’s deviated from that very little. I think she’s become such a style icon because she doesn’t go trendy. She skews toward the completely natural, sun-kissed look, and doesn’t force anything – it’s what

How did you color Kate Hudson’s through her pregnancy? Kate was sent to me to ease her back into blonde from the very short haircut she had last year. For her – as I do for all expectant mothers – I highlighted her hair by pulling the foils away from the scalp. First, as I did with Kate, I utilize a technique where chemicals never touch the skin. My salons are always wellventilated, I use special “dome” dryers, and I make sure nothing is touching the scalp – whether foil, bleach, or color. I have a special “comb-up” technique, where I pull the color and bleach away from the hair follicle, and away from the scalp. I do the same thing when women are post-partum and still nursing. Hair can still be treated during pregnancy and post-partum – and all done safely, with health always in mind.

When any expectant mother comes to me, the first thing I think about is what’s the best thing for her and the health of her baby. I have had expectant mothers not color their hair for the full 9 months of a pregnancy, but I know there is a safe and healthy way around that.

I love about her. And in a world of always evolving trends, Jennifer is not following them – but leading the trend by staying classic.

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Tell us a little about your celebrity approved glosses? I developed a blue gloss specially for Jennifer Aniston years ago, and I decided to bring it to market for all of my clients. This new, modified version lasts 20 shampoos and has a UV sunblock. I also have a soft gold sun-kissed gloss made for hair that’s been over-exposed to sun and chemicals. I created these colored glosses to counterbalance the color over time, and to lock it in to last longer!

My full line of hair care products on www.canale.com. I devised each one to ensure that color not only lasts, but hair looks incredibly healthy, shiny, and strong in between visits. Shiny means healthy, and healthy looks great – and my shampoo, conditioner, foaming conditioner, vitamins, and new gloss have been researched and designed to do just that. I think what’s cool about creating a line like this is that it was done from a foundation of my working for decades on hair – and then delivering on the science of what works best for it – because I’ve seen what lessthan-great, mass produced products can do to hair!

Beauty Tip

A ladylike silhouette and croc-embossed knee-high boots meet in the middle of trendy and traditional, ideal for a Christmas Thanksgiving among your closest friends.

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Christmas Special

Photo Credit: Marcio Amaral

Modeling Has Really Taught Me How To Be More Confident In Myself And Be Open To New Opportunities.

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Supermodel

Isabeli Fontana Unveils Her Top

Fashion & Fitness Secrets!

ated as one of the top model icons and also one of the sexiest models ever, Isabeli Fontana is definitely a beauty worth watching, with over 1. 3 million followers on Instagram. Isabeli Fontana made her debut on the Forbes The World’s 15 TopEarning Models in 2008. She has appeared in the Pirelli Calendar on a number of times, including in the 2011 calendar, which features models posing as Greek and Roman gods, photographed by Karl Lagerfeld. She appeared on September 2004 cover of American Vogue as one of the “Models of the Moment”.

She has modeled for Sports Illustrated Swimsuit Issue, Marie Claire, ELLE, Vogue, Harper’s Bazaar, Numéro, i-D, Arena and many others. Women Fitness President joins the supermodel for a conversation about her favourite meal, how to get those perfect abs and lots more! You started off at just 13 years of age when you made it to the finals of the 1996 Elite Model Look. Looking back, tell us how has your journey been so far? It’s been fantastic! I’ve learned a lot and had opportunities that so many girls my age dreamed about having, opportunities that I am so grateful for. Saying that, I’ve also gone through a lot of hard times and have had to learn how to deal with anxiety and overcome rejection and subsequent insecurities. Modeling has really taught me how to be more confident in myself and be open to new opportunities.

You are a model and influencer. What factors attracted you to this field of entertainment? I grew up loving fashion but I never imagined myself as a model. I was drawn to fashion because I loved all of the artistic aspects that came together to create a beautiful shoot. As a child I loved styling myself in different outfits, doing my makeup and even cutting my own hair. Modeling for me is the grown up version of that – I get to be a part of the creative process and make art for my job. You have a fit body and a healthy physique. What does your workout routine look like? 5 exercises to get tucked in abs? I rotate between meditation, yoga, Pilates and running. Meditation helps to focus and heal myself from the inside out while yoga and Pilates help to strengthen and lengthen the body and running is my cardio! After I had my kids I really wanted to focus on strengthening my abs again, which all four of those exercises do – solo Pilates specifically using a ball is great for the core.

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Photo Credit: Marcio Amaral 49 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Yoga And Pilates Help To Strengthen And Lengthen The Body And Running Is My Cardio!

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Photo Credit: Marcio Amaral

Food that constitutes an essential part of your diet? 5 Foods that you keep to the minimum? I try to eat whole and raw foods as much as I can, essential foods for me are water, organic greens, mushrooms, tapioca and avocado. I recently did a cleanse to help my digestion which has made my diet much healthier. I stay away from processed foods, fried foods, most dairy and foods with added sugar, so no juices, sodas, breads, etc.

Having been featured in Sports Illustrated Swimsuit Issue, Marie Claire, ELLE, Vogue, Harper’s Bazaar, Numéro, and many more top magazines, tell us your three tips to rock a photoshoot? Get into the personality of the shoot and really embody the theme. Every shoot is different so you should be too! Play into the styling and the glam to really bring a character to life. Confidence is key, the camera will be able to pick up your mood even if you think you are hiding it well – if you aren’t feeling confident or playing into the emotions that your character should be feeling it will be obvious to the viewer. Light expressions because it brings inspiration How do you prep a day before a major photo shoot or fashion show? I don’t really do prep the day before if I’m being honest! The only thing I do is make sure that I am in the right headspace the day-of, making sure to put any personal problems aside so that I’m focused and coming in fresh for the shoot.

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Photo Credit: Marcio Amaral 52 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Photo Credit: Marcio Amaral 53 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

What is your skincare and hair care routine like: After a hard workout? For my skin, hydration is always the most important thing. My skin feels healthier when I hydrate from the inside and the outside, so I make sure to drink a lot of coconut water and alkaline water. From the outside, I use hydrating products like a nice rose water spray. Before a fashion week? Before fashion week I like to let my skin breathe, I wear a tinted SPF for protection and a little bit of color, but other than that no makeup and I do my normal hydrating skincare routine. Following fashion week, when I’ve been wearing tons of makeup, I use the Avene Cicalfate Restorative Cream to heal my skin. 5 tips to stay fit while traveling? I like to take a light 20 minute run as soon as I arrive in a new city as it helps my body adjust and fight off that jet-lag feeling. Always keep your skin hydrated, I like using oils whenever I’m traveling as the airplane really dries out your skin. I don’t like to eat much while I’m on the plane but again, make sure you are hydrating by drinking a ton of water. I’m also a huge proponent for meditating on the plane to keep your mind centered and stretching to keep your body engaged when you’re having to sit for long periods of time.

One piece of advice that you would like to give to aspiring fashion models? Keep it light and fun! This lifetime is so spectacular, so do what you love. Put yourself out there, be confident in your abilities and you will end up exactly where you should be. With over 1 million followers on your Instagram account @isabelifontana, how do you wish to impact your followers? I try to be very real and bring my followers along with me anywhere they would think is interesting or helpful, whether that be behind the scenes at a fashion show, giving them the tools to do a cleanse with me, my journey with yoga and meditation, etc. In the end, I hope to be able to inspire my followers! Your top favorite fitness brands? I love Alo Yoga, everything is stylish while still so comfortable. One motivational quote you believe in.

If you feed your body with high quality energy you can heal yourself easily.

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As a Health coach, what is your advice for working women to prevent unwanted body weight gain? The main thing, and one of the hardest, is to cut out added sugars as that is a main contributor to unwanted weight gain. Really take a look at your diet and rebuild it with healthier and organic choices, I also love adding in a lot of alkaline water into my diet. Think of food as the energy you’re putting into your body, so it needs to be good quality – food is medicine! I also truly believe that your mental state plays a huge roll, so making sure that you are finding, or creating, time for yourself is key. Spend time with friends, meditate, practice yoga, exercise, write in a journal, whatever helps you decompress and reduce your stress and anxiety. You’ll see a big difference in your body when you are in a better mindset.

Weight Loss Guide

Ways To

Reduce

300 Calories / day

Don’t Worry Here They Are!

Tips To Reduce Those 300 Calories

ccording to a new research funded by the National Institutes of Health and published this month in the Lancet Diabetes & Endocrinology that, if you trim out only 300 calories a day — the equivalent of six Oreo cookies you could gain benefit over diabetes and heart disease risk. Although the participants managed to achieve 10% decline in weight, 71% of it was fat.

Weight loss this way, brings significant improvement in already good levels of cholesterol, blood pressure, blood sugar and other markers of risk for metabolic disease. The volunteers also had lower levels of a biomarker for chronic inflammation, which has been linked to heart disease, cancer and mental decline.

A single 1-ounce piece of Swiss, provolone, muenster or American deli cheese has around 100 calories. Instead of two or three slices on your sandwich, cut back to one or two. You’ll get the same flavor for a fraction of the calories. 1/2 cup of shredded cheddar cheese is about 220 calories.…

Choose Fruits carefully: A small orange has about 45 calories, compared to 120 calories in a large banana. One cup of watermelon is around 45 calories; 1 cup of seedless red or green grapes is about 105 calories. One large nectarine is about 70 calories. One mango? Over 200 calories. Stay away from dried and sweetened fruit or presliced fruit packed in syrup or juice, which often have more calories than eating whole fruits.

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A three-egg omelette or three scrambled eggs, clocks in around 220 calories for the eggs alone, opt this: keep one whole egg, and substitute the other two for egg whites. You’ll save at least 100 calories. Instead of slathering a glob of Mayonnaise, has around 90 calories per tablespoon on your sandwich, try a tablespoon of Dijon mustard (10-15 calories), hummus (25 calories), mashed avocado (23 calories) or Greek yogurt (10-15 calories).

Plain and veggie-topped pizzas have fewer calories than those with sausage, pepperoni, buffalo chicken, bacon or meatballs. Thincrust pizzas will have fewer calories than regular, thick or deep-dish style pizzas, as well.

£ Stop & watch out, a single

According to the USDA: £ One slice of thin-crust 14"

cheese pizza is 230 calories. £ One slice of thin-crust 14"

sausage pizza is 282 calories. £ One slice of thick-crust 14"

cheese pizza is 312 calories. £ Once slice of thick-crust 14"

sausage pizza is 358 calories. Choose a thin-crusted plain pizza when you can. If you can’t bear giving up your sausage, split the meat from one piece on two slices-same flavor, fewer calories. £ For those Peanut butter lovers,

it has 190 calories in just two tablespoons. Almond, cashew and sunflower spreads all have similar calorie counts. Slash just over a 1/2 tablespoon and you save 50 calories and still gives you plenty of PB to work with. Eat it in oatmeal, on celery sticks and of course, as part of your favorite sandwich.

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McDonald’s French fry is 5 calories. Give 10 to a friend and it’s 50 calories off your tally. Removing 10 fries from any restaurant order will net doubledigit—and sometimes tripledigit—calorie savings. Better yet, get a smaller size to begin with or skip the fries altogether and opt for a salad or half a baked potato. At home, try a baked polenta, turnips or sweet potato fries recipe. French and blue cheese dressing, that comes out to around 140 or 150 calories. To knock that number down, try one of three things: Make your own dressing. £ Choose a naturally lighter dressing, like Italian (80-90 calories) or honey mustard (100 calories). £ Cut your serving size to 1

tablespoon and dress your salad more efficiently. Share with us your tip to reduce those extra 300 calories and burn fat everyday.

Expensive Gadgets To

To Keep You

FIT

hen it comes to fitness and health, one should never compromise, whether it is the money or the equipment they buy. Today, one comes across a large number of popular tech products, different gadgets, and devices related to exercise and fitness. Those gadgets are designed to help lead healthier lives and remain fit. 57 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

Whether one is a fitness freak or a little health-conscious, it is a great idea to invest in a healthrelated gadget that can help you get back in shape. It is true that some of the best fitness gadgets can be a bit expansive. But do not let a little cash get in your way towards fitness and look at securing a cash loan to own the right exercise equipment. Here some of the best fitness gadgets out there that can help you keep on the right track.

2.2.

1. Apple Watch Series 4 This is indeed one of the best Apple Watch out there as a fitness gadget. Thanks to its three-ring stunning design and rich fitness capabilities, the watch promises ultimate usability. The three rings are the toughest to complete. And one needs to burn active calories during the day. Thus, one can set targets for themselves and see how many rings they can complete.

Crossrope Weighted Jump Rope It is time to store away your old gym class jump rope and step up your rope jumping workout with a weighted jump rope. These ropes are made from a tough wire core and coated with PVC. Depending on how weight you want, you can swap the handles from rope to rope. While the heavier ropes are used to build strength, the lighter weight is perfect for speed work. You can download their app to get access to all the jump rope workouts.

3. 3.

5.5. Halo Sport Neuropriming Headband Halo Sport is a fitness device that aims to increase performance and is perfect for athletes. Here brain science and fitness combine together in the headphones to activate the motor cortex of the brain. It means that as the communication between the brain and muscles gets improved, one can perform a better workout.

Muhdo Fitness Plan Muhdo genetic profiling and fitness plan is perhaps one of the best gifts you can give to yourself. You can get the best outcomes from genetic profiling, and Muhdo specializes in offering the most advanced DNA testing. The comprehensive bio-maker analysis offers you precise information on health, fitness, and performance. Now you can learn about your genetic gifts as well as shortcomings and set practical goals for yourself. All you need to do is send your spit in a tube and let the Muhdo teamwork on it and send you a fitness and nutrition plan that is tailor-made for you. Your genetic markers will guide you on what types of exercise your body needs.

ElliptiGO Arc

Elliptigo is an innovative combination of the elliptical and bicycle. When you pump your legs in a circular motion on the elliptical machine, you propel the bike forward, and it works as a sound endurance exercise. Although the price tag is a bit hefty, the gadget is gradually finding a place in the mainstream fitness market and enjoying increasing popularity and demand.

Getting fit and remaining healthy is a priority for all today and especially in the hectic and fast-paced life, which is full of stress. There is little time to understand the surprisingly complex body, and this is where those fitness gadgets step in and keep us motivated towards fitness. One should not compromise when it comes to being in optimum health, and as there are no short cuts, one should make good use of these options that are available.

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Wellness

Cruisin To fit in

Some Adventure? Try a Dose of

Vitamin Sea!

eeling stuck in the same old routine? Adventure calling? Put your vacation in cruise control and sail off for exotic ports of call while having a diverse array of experiences that feel more like fun than a workout! While there is certainly no limit to the number of dining options that come to mind when you think of cruising, one of the things I love most about taking a cruise vacation is how easy it is to explore different and exciting activities. Stepping aboard can also give you a chance to relax and recharge. For my summer vacation, I opted for a family cruise to Bermuda. As a fitness enthusiast, I was very happy with the fitness center on board our ship, the NCL Gem. Iâ&#x20AC;&#x2122;m always disappointed how hotels tend to put their gyms in the very bowels of the building, but cruise ships take full advantage of their spectacular ocean views with floor to ceiling windows in their fitness facilities. 59 | WOMEN FITNESS â&#x20AC;&#x201C; womenfitness.net

The gorgeous window views weren’t just limited to the gym, as they were also included in the spa, sauna, and on the walking/jogging tracks on board which I loved to use for a post breakfast walk. The fitness center also offered group workout and spin classes, yoga, Pilates, and personal training. The outdoor Zumba classes poolside were a highlight. The music and atmosphere felt more like a party than a workout! While sailing to Bermuda, there were plenty of other offerings on the ship to get your body in motion. The Gem boasted an outdoor rock-climbing wall, a tennis court, basketball and volleyball courts, bowling alley, water slides, a driving range, as well as several pools and hot tubs to relax and unwind. There were even dance classes so you could show off some of your new moves in one of the many lounges or nightclubs.

Once in Bermuda, there are so many incredible things to do. My sons couldn’t wait for the jet-skiing excursion. While getting off the ship, we met a family that was off to swim with the dolphins! If you haven’t been to Bermuda, my son’s comment that, “The island looks so beautiful that it was almost as if it was photoshopped!” sums it up nicely. The turquoise water, pink sand beaches, lush greenery and pastel colored homes really are the setting for paradise. Our greatest adventure on the island awaited us at the Grotto Bay Resort & Spa. We took full advantage of the beach and pool which was complete with a swim up bar! Right off the beach was an inflatable water park with a trampoline, catapult, and other fun obstacles that turned the ocean into a playground and kept my sons entertained for hours! Snorkeling gear was also offered, and there was a shipwreck right off the beach which was teeming with incredible and colorful marine life. We took advantage of the kayaks and stand up paddleboards as well.

Within the Grotto Bay resort is the Cathedral Cave where you can walk down to admire the stalactites and stalagmites or go swimming inside the cave. It was truly a once in a lifetime experience to swim in the crystal-clear waters found in this natural wonder that is over 500,000 years old! Next to the Cathedral Cave is Prospero’s Cave, which houses the Natura Cave Spa offering a full array of spa and wellness treatments on a raised pergola over the crystal waters inside the cave. I prefer my vacations to be both relaxing and rejuvenating. I tend to steer away from what I call “glorified field trip” style vacations. Taking a cruise gave my regular workouts a vacation, made me feel in shipshape, all while I gave my body and a spirit a strong dose of vitamin sea! By- Charlene Bazarian 60 | WOMEN FITNESS – womenfitness.net

How To Start An

Online Fitness Channel

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hrough the power of the internet, just about anyone can start some kind of social media page, business page or video channel to start vlogging, promoting a product or start a business. Starting one takes just a few clicks and a nice picture, but maintaining one can be a bit tougher than that. If youâ&#x20AC;&#x2122;re interested in starting one, what steps should you take? How should you go about doing it? Take a look below on some tips to help you get started.

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Understand the Commitment Starting a social media page, especially one that may make you some money, is a big commitment. It will require a lot of work, constant posting and interaction with your followers. It also takes many social media influencers years before they build up a sizeable following to feel like they’ve reached that next step (and gotten that coveted blue checkmark). Before you start, just know that it is a lot more work than it may seem.

Think About Your Audience To think about your audience, it’s best to think about you and where you are in life. How old are you? What are your interests? Is your channel going to be solely about fitness? What about lifestyle and cooking? This is important because a 25 year-old woman is going to draw a different audience than a 35 year-old mother of two. The 25 year-old may focus on overall fitness while the mother of two might focus on workouts you can do at home while taking care of the kids. Once you think about who you want to market your channel and brand to, then you can start thinking about content.

Regularly Update Content Some people choose to update their Instagram accounts every day, others once a week and some only when they’re traveling or during a big event. If you’re looking to promote your page, you’ll be wanting to update frequently. This may not mean posting a picture every day, but it definitely means adding to your story and interacting with followers when you can. Many pages post their daily training program, offer encouraging quotes or words of advice and show what they’re eating. It’s just one way that you can stay up-to-date and be putting off fresh content regularly. Think of what you can start adding or what you can do. Lay out a longterm content plan and have a set number of things you can focus on. If you’re shy about being in front of the camera, you may want to overcome that shyness.

Get Familiar With Algorithms While you don’t have to be an SEO or digital marketing expert, being familiar with how your page will show up is important. See what keywords you can put into your posts, how long your videos have to be to earn money and what kind of people you should be following. It’s going to be a slow grind before you start developing a big following, so research these tactics early before you begin your journey. If you’ve got your eyes set on making money off your endeavors, you’ll want to examine all of this much closer.

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Cross-Promote When it comes to promoting yourself on social media, it’s great to start linking your separate pages together. That way, you can drive up more on your YouTube page while getting more likes and comments on Instagram. Leave teasers for each section, something like: “To see the full video, head to my latest video for all the exercises!” In your bio page, link to your latest video and other pages in order to make sure you’re maximizing your space and people’s views.

Give Back to Your Followers Set up milestones for when you reach a certain number of followers or offer giveaways at the beginning. That will encourage people to like and comment on videos or pictures, expanding your brand and making you more recognizable. Once you start expanding, you might be developing your own products or partnering with businesses. Collaborate with them in an effort for them to be a part of any giveaways. People always enjoy winning something, especially if all they have to do is like, comment and subscribe!

Yoga Tip

Yoga can improve joint strength, especially in the wrists. Working on your wrist strength between practices can help maintain that strength and improve upon it.

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Shopping

Christmas Gift

Ideas

For Women

Under $50

ho doesn't want a gift on Christmas? Guess we all do! So why not gift the ladies in your life some super useful and trending gifts, that definitely wouldn't make a hole in your pocket too! Check Women Fitness' exclusive range of Christmas gift ideas, curated in association with Amazon.com!

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Neck Shoulder Back Massager Price: $48.95

Beanie Cap

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Home Spa Gift Bag

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Savvy Infusion Water Bottle

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Gratitude Journal

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Sun Sign Fitness PISCES The cold winter days are starting to affect your mental health. The best cure? Working out! Even if it’s just walking through a holiday carnival—get moving. A trip to a steam room could be in order. Maybe join a team or a dance group? Put yourself out there! Unexpected stress threatens to ruin your workout. Go to the gym anyway and burn off that tension.

ARIES The weather outside may be frightful, but that’s how you like it! Take your workout outside, whether you’re snowboarding, skiing, or running around the block. You’ll start seeing the results of your outdoor workout. Interested in doing some cardio? Encourage yourself to get moving—run, dance, bike—whatever gets your body going will be good for you.

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TAURUS You’re living your best life, Taurus! You’re staying with your workout and looking good. Thank Jupiter for these good vibes. And don’t forget that self-care is essential to your overall wellness. Treat yourself to a massage or nice manicure. Holidays mean extra spending, and you’ll be tempted to ditch your gym membership to save money.

GEMINI

CANCER

Deep breaths, Gemini. The holidays are a stressful time for you. So much to do and so little time. Remember your breathing techniques! The best cure for this pressure is going outside. Whether it’s going skiing or building a snowman, the fresh air will do wonders for your body and mind. Don’t forget to keep doing yoga. Hit the gym to avoid a meltdown when you’re feeling stressed.

VIRGO

The year 2020 may not begin for another month, but now is a great time to reflect on 2019. How are you feeling? Be honest. Be gentle with yourself. Take a nap—or hibernate—if you feel tired. Wellness isn’t just about physical fitness, so if you’re too tired to hit the gym, stay in and take a bubble bath. Hit the gym with all this good energy and feel even better. Start your New Year’s resolutions early.

LIBRA

You’ll start thinking about your goals for 2020. What types of resolutions can you set that will have a lasting impact and are achievable? Do some research and journaling to figure it out. Focus your energy on improving your mental health, and your physical health will start improving as well. That hottie on the machine next to you is totally checking you out. Give them your number, Virgo. Sex is a great calorie burner. Don’t get sucked into other people problems.

SAGITTARIUS

You have an incredible urge to hit the gym. So, what are you waiting for? Put on your running shoes and get to your routine. Try dancing, snowboarding, or even walking in a winter wonderland! Remind yourself that taking care of your mind is just as important as taking care of your body. Spend the solar eclipse going for a run to burn off that tension.

CAPRICORN

All the health websites try to tell you that this workout or that diet is the “best” for you, but only you know what’s good for you. Just do what makes you happy, whether it’s running, swimming, or building snow forts. Have a snowball fight with your squad when the sun enters Capricorn on the twentyfirst. It’s the shortest day of the year, but your friends will squeeze in every second of fun.

Is December giving you the blues? It’s time to get back to nature. Jupiter enters your sign on December 2, giving you a boost of energy. Exercising outdoors could be physically and mentally healing for you. Maybe you should start training for a marathon? Don’t put your workout on hold! Do some self-reflection. How do you feel?

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LEO Wow, Leo! With the holidays fast approaching, it seems like you’re running around trying to get everything done and drinking a dozen peppermint mochas to stay energized. Take a moment to pause and check in with yourself. What does your body need from you right now? Brainstorm ways to deal with stress. Aromatherapy? Coloring? Kickboxing?

SCORPIO It is a delicious time of the year, but this doesn’t mean you have to stop eating ginger snaps, but balance them out with healthy meals. Look for healthier versions of your favorite holiday recipes. Take a day to relax with your loved ones and rest. The gym can wait. Take a walk to clear your head and come up with some killer New Year’s resolution to make 2020 awesome!

AQUARIUS The year 2020 will be your year of fitness, Aquarius, so use the last month of 2019 to start planning for it. What do you want? Muscles? Abs? Energy? Start making a list now and see how you can achieve it. But before you get to work on your goals, take a nap. You’ll want to spend more time with your loved ones. Maybe you could do an outdoor activity together.

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