Women Fitness June Issue

3 | WOMEN FITNESSS womenfitness.net

Coronation Street’s Star

Women Fitness is a great source of inspiration to me and so many others around the world. With education at the forefront – that’s rare these days! I’m honored you wanted to chat to me! The website is fantastic – and covers so much ground.

The health and fitness world can be pretty overwhelming. It’s nice to have a ‘go to’ trusted source like Women Fitness!

Reality TV Star

Website like Women Fitness enables and empowers us to keep rocking the women’s movement. Be fabulous always.

2 | WOMEN FITNESS womenfitness.net

Cover Story 06

Editor's Note 04

Educating women towards a better tomorrow is the need of the hour. Editorin-Chief pens down why creating awareness and educating girls about a healthy lifestyle can help create a better society.

Cover Story 05

Recently seen in Netflix’s SANTA CLARITA DIET with Drew Barrymore and Timothy Olyphant, Cara Santana is presently working on the upcoming film "STEPS." On Women Fitness she talks about finding her new workplace with industrious, workout routines, makeup essentials and lots more.

Workout 10

The Core Expert™, Jessica Schatz brings to you the best of Pilates in just 6 exercises for your toned summer body.

Pregnancy Tips 12

Women often skip on their muscle training when they are pregnant. But it actually can help in improving your health and also aid in easy childbirth.

15 Counselor, Life Coach & Master NLP Practitioner Anna Williamson has joined the WF Team. This month, in her first post for Women Fitness, she talks about her own experiences with pregnancy yoga.

Healthy Eating 18

Is your craving for ice creams is on in the biting summer heat? But are avoiding fearing weight gain? Well, you don’t need to stress anymore as we have these 5 lip-smacking low calorie homemade options for you. Get started now!

2 | WOMEN FITNESS womenfitness.net

13

36

24 Chef Craig Schauffel is our guest chef this June, who shares his drool- worthy, not your regular, pasta recipes.

Fashion & Lifestyle 28

If you’re a nail art lover, then you have to check out our summer nail art trends for 2018! They are totally amazing!

31

Our Guest Contributor Georgia Harrison recently went on a long vacation to the beautiful country of Indonesia.

She’s brought back for us an elaborate back packers guide to a healthy vacation.

Weight Loss Guide 33

Are you making some small mistakes that are causing a hindrance in achieving a lean body? Then you must know the right tips to achieve a lean tummy.

Real Weight Loss Story 36 Sandra Elia has lived two lives. One as a morbidly obese woman, completely out of control, experiencing paralysing depression. But she rebuilt her life from its lowest point and transformed from being morbidly obese to running a half marathon. Result? She lost over a 100 pounds!

40

Shopping 40

You cannot survive summer without a good sunscreen. But while trying to figure out which one to buy, you may have a hundred questions. Hence we made it easer for you with these tried and tested ones.

Sun-Sign Fitness 43

Are you moving in line with your body requirements? Then why let your sun-sign fitness lack behind. Pick up the pace with our guidelines on what should be your fitness mantra in June.

3 | WOMEN FITNESS womenfitness.net

Women Abuse is on across the globe and has been left ignored or mismanaged. Be it stalking, harassment, trafficking, catcalling, trolling, Domestic Violence, Sex-selective abortions, gender pay gap are just a few to mention. Up to 700,000 women are victims of stalking every year as reported by police and is a growing problem. Each and every issue is about silencing and intimidating women into not having a voice - and that affects every child and woman in the world.

When & how can these issues be controlled so as to provide women with a better tomorrow, is a question that remains to be answered. Women-related issues need to be made a priority, no matter what. More & more awareness needs to be made available to women to tackle these issues boldly. It's time that the female population comes together as one.

Women Fitness aims to educate women for a better health status so that they are strong enough to rise against various health-related issues through-out their lifespan.

The month of June brings heat to mind. Rising temperature creates an opportunity for holiday lovers to escape to destinations that are cooler to relax & rejuvenate. Places that are cooler tend to become gushing with activity with tourist inflow. You can look out for management tips to sail smoothly through the month of June.

“

Happy Sailing, Namita Nayyar Editor-in-Chief

Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor

Rohit Nayyar Chief Business Officer Kathy Fang Anna Williamson Charlene Bazarian Georgia Harrison Megan Davies Taryn T. Francis Contributing Editors Jessica Schatz Sandra Elia Chef Craig Schauffel Guest Writers

4 | WOMEN FITNESS womenfitness.net

.

28

4 | WOMEN FITNESS womenfitness.net

Courtesy of Cara Santana, Taken at Industrious

Recently seen in Netflix’s SANTA CLARITA DIET with Drew Barrymore and Timothy Olyphant, Santana is currently working on the upcoming film STEPS. Partnering with Jesse Metcalfe, the film is written by Santana and will feature her and Metcalfe in his directorial debut. Based on true events, STEPS follows the intertwined lives of 6 people through 3 decades struggling with addiction and their fight for recovery. She is also starring in Indie film BE THE LIGHT with Malcolm Goodwin. She also runs her successful fashion blog, CaraDisclothed.com.

Women Fitness’ President Namita Nayyar recently had the most wonderful time chatting with Cara about finding her new workplace with Industrious, workout routines, makeup essentials and lots more. So let’s get started!

Your Favorite Morning Beauty Ritual?

Using my La Mer eye creme and roller to de-puff my eyes. It’s relaxing and rejuvenating.

Share your workout days & routine?

I try to work out a minimum of 3 days a week, max 5 days a week. It’s a mix between cardio and weights with private trainer Jason Walsh of Rise Movement.

Favorite Workout: Abs or Legs?

Abs!!!

What works better for you Cardio or Strength Training?

Strength training for sure.

Do you like to work out with a partner or alone?

If yes for a partner, then who is your favorite gym buddy?

I need a trainer for sure. So, if that counts as a partner – then partner.

Define a great body workout?

I like to feel pushed, but without feeling overwhelmed by the completion of the workout.

It’s a balance between being pushed and knowing what your body can handle. So a mix of anabolic and anaerobic exercises that are fun and have good pace. I love mixing up my exercises to keep things fun and exciting.

What do you eat before and after a workout?

I typically workout first thing in the morning and only have a coffee before the gym. After I work out a delicious breakfast burrito with eggs, avocado, potatoes and chorizo!

You hydrate yourself with water or sports drink during workout?

I drink water with lemon throughout the workout.

Do you stretch before and/or after a workout or both? And how does that help?

I stretch typically after a workout so that it reduces tightness and soreness. If I’ve really been pushing myself, sometimes I’ll stretch before hand, however, I usually just loosen up with a little cardio.

Any fitness or health apps that you use?

I do not.

Which is your all-time favourite cheat meal?

PIZZA! However, my diet is fairly balanced in general and I’m not someone who deprives myself of cravings. If I want to eat something I will and typically have well balanced meals all week so “cheating” isn’t a necessity.

Do you snack on nuts or protein bars?

I like to snack on nuts or veggies with almond butter. Protein bars can be tricky and aside from the fact they’re not always necessarily healthy, they don’t taste well either.

Have you ever followed a diet like keto, paleo, detox, etc? How did that go?

I am not a dieter and haven’t been one who ever tried to restrict my diet.

Are you intolerant towards any food groups?

Kale! My body cannot break down raw kale, which unfortunately I love. It really bloats me and is hard on my digestion, so I stay clear of it.

Do you think that sleep pattern and stress affect nutrition?

Absolutely. The more tired I am, the worse I eat and the less energy I have to work out. I am huge on sleep- always getting 8 hours while working. So I think it’s a big component. You crave less sugar and carbs if you are well rested.

So sleep is very important.

Your best stress-buster?

Working out!

Top 5 favorite holiday destinations for 2018 would be?

6 | WOMEN FITNESS womenfitness.net

Europe Japan St Barth’s Hampton’s I need a fifth but can’t think of one !

You recently shifted to a new work space with Industrious, what made you choose it?

I love the community of entrepreneurs and creators. It’s an exciting company that really cultivated collaboration and community. The network Industrious has formulated is really special. And of course, we love the office space!

How do you think our work environment affects our results?

Productivity, positivity – those components really generate your ability to thrive. It’s very important.

What does your ideal work space look like?

Why tell you when I can show you! Bright, feminine, inspired!

Idle Face Mask for summer?

Summer Friday’s jet lag mask. With all of the travel and climate change your skin needs to be hydrated. That’s the best accessory to your skin; hydration. This mask works wonders.

All-time favourite skin product that you swear by?

La Mer eye creme.

 And cashmere sweater Best and worst thing about social media?

The best thing is undoubtedly connecting with friends and family throughout their travels and daily lives. The worst thing is the time consumption of it all. I think it inhibits organic human to human connection. So the best and worst things are the same. My mom always says the best things in excess can end up being the worst.

Why should one visit Caradisclothed.com?

I love creating dialogue between young women about fashion. I like to experiment and share my tastes or likes. I play with low and high end aesthetics and it’s a fun place for inspiration.

What’s next in your life? Any future projects you’d like to share about?

I’m currently filming a film that I’m so excited for people to see called Be The Light, directed by Malcolm Goodwin. I’m producing another project called Steps with my fiancée Jesse Metcalfe. I have a few TV shows in development.

Lots to stay posted on.

Message for Womenfitness.net readers?

Love your body and what makes you unique.

There’s only one you, that’s what makes you special so focus on that!

5 things you never leave your house without?  Rose bud lip salve.  Bottle of water with lemon.  Cuticle oil.  Hand Lotion.  Cell phone.

What are your Top Fashion Picks for the month?  A cool Dad sneaker (Triple S, Archlights, etc)  A skinny jean  White cami  Fanny pack

6 | WOMEN FITNESS womenfitness.net

Lizzy Yarnold, Skeleton

Chyna Ellis, Reality TV Star

Rosanna Davison, Former Miss World

Gracie Phillips, Fashion Model

6 | WOMEN FITNESS womenfitness.net

Check them out on: womenfitness.net

Eat clean, according to Zoe Saldana, a Star Trek actress suffering from, Hashimoto’s thyroiditis. An underactive thyroid can cause feelings of depression and anxiety. Exercise lowers stress and helps your body make more endorphins. This lifts your mood and zaps those sad and anxious feelings. So try working out 3 hours a week for 3 months to put yourself in better physical and mental health and raise your quality of life.

6 | WOMEN FITNESS womenfitness.net

For Your Summer Body Pilates has long been recognized as one of the best movement systems for improving core strength and stability.

But it’s also one of the most effective methods for toning and sculpting the abs, hips, waist, and thighs. And with summer just around the corner, there’s no better time to incorporate Pilates into your workout routine so you can feel beach-body ready!

Here are 6 exercises that will target and tone the muscles that you need to rock that bikini with confidence.

The hundred Lying on your back, lift your legs 45 degrees off the mat, lengthen your arms, lift your head, neck, and shoulders off the floor, look towards your toes. Pump your arms vigorously up and down 5 times on an inhalation and 5 times on an exhalation. Repeat 10 times for 100 pumps. Continuously draw the navel in deep, squeeze the glutes and thighs. Breathe in through the nose and out through the mouth.

6 | WOMEN FITNESS womenfitness.net

Double-leg stretch Pull your knees to your chest, lift your head and neck off the floor, elbows wide. Extend your arms overhead in line with your neck, and your legs out 45 degrees, stretching in opposition, head and neck stay lifted. Circle your arms around and pull your knees back in to your chest. Repeat 10 times. Inhale to extend out, exhale to bend in.

Draw the navel in deep and avoid tilting the pelvis or arching the back.

Swimming Lie on your stomach, arms stretched forward, palms and forehead down. Keep the pelvis anchored to the mat for stability, toes pointed, inner thighs pressed together, squeeze the glutes.

Shoulder blades stay anchored down the back.

Lift arms, legs, chest, and head up and hold.

Alternate lifting right arm/left leg and left arm/right leg without touching the mat. Count slowly from 1-30 as you swim, lifting higher and reaching longer with each progressive count.

Breathe normally.

Kneeling Side-Kicks Kneel in the middle of the mat with a long waist, knees hip distance apart. Put your right hand, palm down, on the mat to support the torso while extending your left leg out to the side in line with your hip. The left hand is behind the head, the hip over the knee, and the shoulder over the wrist. Inhale and swing the leg forward and pulse, then exhale and swing the leg

backward and pulse. Repeat 10 times total or 5 sets front/back. Keep the pelvis pressed forward, navel to spine, and stabilize the shoulders.

Repeat second side.

Leg Pull-Up From sitting, legs straight and together, lift pelvis and support position with arms extended beneath the shoulders, shoulders rotated outward, eyes forward, body in one long line. Lift one leg with a swift kick, knees straight, toes pointed. Lower leg and repeat second side.

Repeat 10 times alternating – 5 each leg. Inhale up exhale down.

Leg Pull-Down W/Push-Up Come to a full push-up position with hands under the shoulders and draw the navel in deep.

Lift the leg to hip height or slightly higher, point toes. Lift and lower the leg 8 times, repeat with the right leg. Extend the left leg, bend elbows, lower the chest a few inches from the ground, elbows in, then straighten the arms. Do 5 pushups with the left leg lifted, then 5 with the right.

Inhale to lower, exhale to lift.

Do these moves 3-4 per week along with 15-20 minutes of high intensity cardio, and feel long and lean in no time. These exercises are designed to target your full body, resulting in a toned butt and thighs, sleeker arms, and swimsuit worthy abs!

By: Jessica Schatz

6 | WOMEN FITNESS womenfitness.net

Pregnancy Tips

During Pregnancy Many women would like to continue strength training during pregnancy, but are hesitant due to the seemingly inconsistent and diverse opinions on the subject. In recent years, however, a growing number of professionals from the medical and exercise science communities have te ndered specific advice for pregnant women interested in strength training.

According to Updated Guidelines for Exercise During Pregnancy  8 to 10 muscular strength exercises can be performed for one to two sessions per week on nonconsecutive days. One aerobic training session can be replaced by a muscle strengthening session in the weight room or at home,  The guidelines also recommend using lighter weights with more repetitions. “Heavy weights may overload joints already loosened by increased levels of the hormone relaxin during pregnancy.”

Walking lunges, which may raise the risk for injury to pelvic connective tissue, and free weights, which may hit the abdomen when used, should be avoided. Instead, the use of resistance bands has been recommended.

6 | WOMEN FITNESS womenfitness.net

In addition, lifting while flat on one’s back, in the second and third trimesters, may cause the uterus to compress the inferior vena cava, into which blood from the pregnant uterus flows. “This increased pressure can be transmitted to the placenta and could compromise fetal blood flow in the gasexchange area, thereby limiting oxygen supply to the fetus.” Instead, these movements can be performed at an incline.

The Valsalva maneuver, that is, forcefully exhaling without releasing air, can rapidly increase blood pressure and intra-abdominal pressure and also may decrease oxygen flow to the fetus. Rarely, the Valsalva maneuver may result in a decrease in blood pressure.

If you feel muscle strain or excessive fatigue, modify the moves and reduce the frequency of the workouts. Pregnancy is not the time to perform heavy weightlifting, but muscle strengthening according to the new guidelines will burn calories and increase the resting metabolic rate.

Your Routine Exercise during pregnancy is most practical during the first 24 weeks. During the last 3 months, it can be difficult to do many exercises that once seemed easy. This is normal.

If it has been some time since you’ve exercised, it is a good idea to start slowly.

Begin with as little as 5 minutes of exercise a day and add 5 minutes each week until you can stay active for 30 minutes a day.

Always begin each exercise session with a warm-up period for 5–10 minutes. This is light activity, such as slow walking, that prepares your muscles. During the warm up, stretch your muscles to avoid stiffness and soreness. Hold each stretch for at least 10–20 seconds.

After exercising, cool down by slowly reducing your activity. This allows your heart rate to return to normal levels. Cooling down for 5–10 minutes and stretching again also helps you to avoid sore muscles.

“Basic Guidelines And Principles For Strength Training For Pregnant Women

 Women possessing any of the American College of Obstetricians and Gynecologists (ACOG) contraindications for aerobic exercise during pregnancy should not participate in strength training .  Women who have never participated in a strength-training programshould not initiate one during pregnancy.  No ballistic movements should be employed during pregnancy. Pregnant women experience joint and connective tissue laxity, raising their susceptibility for injury while performing resistance exercises.  Women should be encouraged to breathe normally during strength training. Oxygen delivery to the placenta may be reduced during any act of breath holding (i.e., the performance of a Valsalva maneuver).  Maximal lifts and heavy resistances should be avoided, especially after the first trimester when increasing amounts of the hormone relaxin are present. Since relaxin increases tissue laxity, the performance of heavy lifts later in pregnancy may increase the risk of injury to the joints, connective tissue and skeletal structures of an expectant woman. An exercise set consisting of at least 12 to 15 repetitions without undue fatigue should ensure that the resistance level is not too great during any particular strength exercise.  A strength-training workout consisting of a single set of a series of exercises, collectively involving all of the major muscle groups, should be performed two times per week.  As a training effect occurs, it is recommended that overload be achieved initially by increasing the number of repetitions and, subsequently, by increasing the amount of resistance.  Strength training on machines is generally preferred to using free weights since machines tend to require less skill and can be more easily controlled.  If a particular strength exercise produces pain or discomfort, it should be discontinued and an alternative exercise should be performed.  A pregnant woman should immediately consult her physician if any of the following warning signs or complications appear: vaginal bleeding, abdominal pain or cramping, ruptured membranes, elevated blood pressure or heart rate, or lack of fetal movement.

13 | WOMEN FITNESS womenfitness.net

Contraindications For Exercise During Pregnancy Absolute Contraindications  Heart disease  Ruptured membranes  Premature labor  Multiple gestation  Bleeding  Placenta previa  Incompetent cervix History of three or more spontaneous abortions or miscarriages.

Relative Contraindications  High blood pressure  Anemia or other blood disorders  Thyroid diseases  Diabetes  Palpitations or irregular heart rhythms  Breech presentation in the last trimester  Excessive obesity  Extreme underweight  History of precipitous labor  History of intrauterine growth retardation  History of bleeding during present pregnancy  Extremely sedentary lifestyle

13 | WOMEN FITNESS womenfitness.net

By Anna Williamson 13 | WOMEN FITNESSS womenfitness.net

I’ve always been one of those people who have all good intentions of trying something new, but actually never seem to find the time to get round to it. Sound familiar? I’d been like this for years with Yoga, I couldn’t seem to read a newspaper or social media post without someone waxing lyrical about the ‘mind and body’ benefits that this ancient exercise promotes.

So when I discovered I was expecting a baby, I immediately began to think about how I was going to keep fit and healthy for the next 9 months. A fan of pounding the treadmill and leaping around in a Body Combat class wasn’t really going to be feasible for much of my pregnancy, not least due to the physical impact carrying a baby had on my small frame, so I had to have a rethink, and that is when I discovered Pregnancy Yoga.

The perfectly named The Secret Space in my hometown of Hertford, Herts, proved to be my perfect pregnancy yoga sanctuary. Offering classes to ladies from 16 weeks onwards, I decided it was time to give this class a whirl.

Already suffering with a growing bout of anxiety too, I also needed some help and support in learning how to keep calm and embrace my changing body – something I found rather hard to grasp I’ll admit – so yoga and all the benefits it offered seemed too good to be true. I’m pleased to say it wasn’t.

The moment I hit the 16 week pregnant mark, on a sunny Sunday morning, I waddled along (I got big quickly!) to my first class, slightly nervous at what to expect. Yoga can have an air of mystery and superiority about it, and I was expecting to see all these Madonna and Gwyneth Paltrow-esq yogis contorting themselves into all sorts of weird and wonderful shapes, while I struggled on barely mastering a ‘downward dog’ pose. I (thankfully) couldn’t have been more wrong.

There were about a dozen other women at varying stages of pregnancy dotted around the room, and as Angela the instructor welcomed me, she instantly made me feel at ease as she loaded me up with mats, bolsters and blocks….all of which I had not a clue what to do with!

Pregnancy yoga is a LOT about breathing, it’s an invaluable skill to learn and practice anyway, but particularly when you’ve got a baby to ‘breathe’ out on the horizon, this is a key element, and one drummed into us with every exercise we tried. Angela explained that she

followed and practiced a combination of yogas, but we would be doing mainly ‘hatha’ yoga.

The class started with the first of many gentle breathing exercises (my favourite was the ‘dandelion breath’), allowing our busy minds and lives to just ebb away into insignificance as we gave ourselves ‘permission’ to ‘just be’ for the hour ahead. Letting go of all of my pent up stress and anxiety was euphoric! Finding the right comfortable pose for each of us in the class was really important (I loved the comfort that ‘pigeon pose’ gave me), and finding ways to support our growing bumps was phenomenally useful…and relaxing.

As the class progressed we were guided into a range of easy to follow poses, lots of stretching and strengthening, which we could adapt according to our ability and size. Some were tough I’m not going to lie…balancing my burgeoning bump in ‘warrior pose’ took some ‘correcting’ at times, and the pelvic floor ‘squeezes’ never came easy to me – before or after birth!

But by far the best bit of the class was the guided meditation at the end. After 45 minutes of stretching, sweating and breathing, we’d all be invited to lie down comfortably on a mat with bolsters, pillows and blocks wedging our heads, bumps and knees to provide maximum comfort – not an easy feat I can tell you when you have a weighty baby squirming around inside – and with soothing music and the instructors voice guiding us all into a relaxed tranquil ‘sleep’ it was hard to peel oneself up off the floor when it ended.

I found the space, quiet and ‘me’ time that yoga offers hugely cathartic, it really helped me connect with my baby in my tummy as focus was put on both of us being as one and ‘working as a team in birth’, and the added bonus of learning stretches and moves which helped my physical health and strength really helped during the final few months leading up to labour.

It became my favourite thing to do each week, I’d live for Sunday morning yoga, and I can honestly say it was one of the best experiences of my pregnancy, and something I recommend to every new mamma-to-be. …..I’d never tried yoga before I got pregnant and being an anxious person I decided to sign up to it as I missed being able to exercise properly, and also needed to calm down (I like to work out several times a week)..

16 | WOMEN FITNESS womenfitness.net

16 | WOMEN FITNESS womenfitness.net

Make Sure You Try Them!

16 | WOMEN FITNESS womenfitness.net

Ingredients:  ¾ cup Unsweetened Vanilla Almond Milk (or milk of choice)  60g (⅔ cup) Chocolate Whey Protein Powder  63g (3 tbs) Raw Honey (Pure Maple Syrup or Agave Nectar work too)  6oz Dark Chocolate, melted ( 70% cacao) Direction:  In a blender, add the almond milk, protein powder, and liquid sweetener. Blend until completely smooth.  Add the melted chocolate and blend again. Pour the mixture into a loaf pan and place in the freezer for ~4 hours, or until it’s firm enough to scoop.

16 | WOMEN FITNESS womenfitness.net

Ingredients

 2-3 overripe, frozen bananas or fruit of your choice  optional milk of choice, if needed  2-3 tbsp pistachio butter  1/8 tsp pure vanilla extract.  pinch salt

Ice Cream 

Instructions  Start with bananas that are turning brown. Peel and cut into large pieces, then freeze in an airtight bag or container. (You can freeze a whole bunch at  once so they’re ready whenever you want to make banana ice cream.)  To make the ice cream, throw around 2-3 frozen bananas, into a blender or food processor—adding a pinch of salt and 2-4 tbsp milk of choice, pistachio butter & vanilla extract for smoother blending —and blend until you achieve a soft-serve texture.

You can serve immediately, or transfer to a container and freeze an additional 30 minutes, then scoop out with an ice cream scoop. Sprinkle crushed pistachios on top if desired.

16 | WOMEN FITNESS womenfitness.net

Ingredients  10 oz frozen fruit (Mango)  1 can full-fat coconut milk (or 13 oz milk of choice)  2 tbsp sweetener of choice, or pinch uncut stevia Instructions  Blend all ingredients until completely smooth.

Pour into popsicle molds and freeze. I add popsicle sticks (available at a craft store) about 1/2 hour after freezing so the sticks stay upright.

To easily remove popsicles when ready to eat, run the popsicle mold under warm water for a few seconds, then gently twist off.

16 | WOMEN FITNESS womenfitness.net

Ice Cream Ingredients  4 cups Greek yogurt, plain  1 cup of sugar  2 tablespoons Epic Matcha green tea powder Instructions  Place yogurt into a large bowl.  Add sugar and Epic Matcha green tea powder.  Stir until all ingredients are well mixed.  If you have an ice-cream maker: Freeze the frozen yogurt mixture in the icecream maker according to the instructions provided with the machine. Transfer to the freezer and chill until frozen yogurt becomes firm.  If you do not have an ice-cream maker: Transfer the yogurt mixture into a freezersafe mixing bowl.

Cover with plastic wrap and freeze for about 2 hours or until firm.

Remove from freezer and mix on medium-high speed until soft. Freeze again. Beat with the mixer. You will notice the texture improving. Repeat steps 4 and 5 once again.

16 | WOMEN FITNESS womenfitness.net

Ingredients  200g (1½ cups) Frozen Blueberries  ½ cup Unsweetened Vanilla Almond Milk  ½ tsp Vanilla Creme-Flavored Stevia Extract  30g (⅓ cup) Unflavored Casein Protein Powder  ½ tsp Xanthan Gum Instructions  200g (1½ cups) Frozen Blueberries  ½ cup Unsweetened Vanilla Almond Milk  ½ tsp Vanilla Creme-Flavored Stevia Extract  30g (⅓ cup) Unflavored Casein Protein Powder  ½ tsp Xanthan Gum

16 | WOMEN FITNESSS womenfitness.net

Is Transforming Our

Regular Pasta Chef Craig Schauffel is our guest chef for the month of June, who shares his droolworthy, pasta recipes.

1. Organic Linguine with Mussels Prep Time: 15 min | Cook Time: 25 min Total Time: 40 min | Yields: 2 servings Ingredients:  8 oz pkg Three Bridges Organic Linguine  2 lb mussels, debearded and scrubbed  1 cup dry white wine  2 tbsp garlic, chopped  1/2 tsp black pepper  4 sprigs fresh thyme  2 bay leaves  4 tbsp leek, julienned  4 tbsp carrot, julienned  4 tbsp butter  1 tbsp fresh parsley, chopped Instructions:  Cook pasta according to directions on the package. Drain, cover and keep warm.  Combine the mussels, wine, garlic, pepper, thyme, bay leaves, leek and carrot in a large, deep sauté pan. Cover the pan and bring to a boil. Steam until the mussel open.  Reduce the cooking liquid by half, stir in the butter and add the linguine and gently toss together. o Serve in large soup plates, sprinkle with chopped parsley and serve with French bread. Enjoy!

16 | WOMEN FITNESSS womenfitness.net

Prep Time: 15 min | Cook Time: 15 min Total Time: 30 min | Yields: 6 servings Ingredients:           

2-8 oz pkg Three Bridges Organic Fettuccine 2-15 oz tubs Three Bridges Heirloom Marinara Sauce 2-7 oz tubs Three Bridges Superfood Pesto Sauce 1 lb chicken breast, ground 3/4 cup Italian breadcrumbs 2 cups parmesan cheese, grated 3 cloves garlic, minced 1/2 each onion, minced 1/2 tsp Italian seasoning 1 each egg, large, lightly beaten Kosher salt and fresh cracked black pepper to taste

Instructions:  Preheat oven to 375°F.  Prepare a baking sheet by lining with parchment paper.  In a large mixing bowl, combine 1 cup of Three Bridges Marinara, the ground chicken, Italian breadcrumbs, ½ the parmesan cheese, garlic, onion, Italian seasoning, 3 tbsp of the Three Bridges Superfood Pesto and the egg. Season with Kosher Salt and Black Pepper. Mix well but do not over mix or you will have tough meatballs.  Using a 2 oz scoop, portion out meat mixture and place on baking sheet. After all meatballs have been scooped onto baking sheet and roll into balls. TIP: If you lightly wet your hands the meatballs will form better and crack less.  Bake for 20-25 minutes until lightly browned.  Remove from oven and hold warm.  To Serve: Heat the remaining Three Bridges Heirloom Marinara in a large skillet.  Cook the Three Bridges Organic Linguini according to package directions. Drain well and add to the Heirloom Marinara sauce. Mix well and season with kosher salt to taste.  Divide the sauced Linguini evenly into 6 dishes.  Divide the Chicken Parmesan Meatballs among the 6 dishes.  Sprinkle each dish with the remaining ½ of the parmesan cheese evenly. Serve & enjoy!

25 | WOMEN FITNESS womenfitness.net

       

 

 

  

Ingredients: 1-12oz pkg Three Bridges Creamy Cheddar Mac and Cheese Kit 1/2 cup milk 1/2 cup panko breadcrumbs 2 tbsp butter 1 cup cheddar cheese, shredded egg, beaten 1 tbsp flour sauces, vegetables, or other toppings of your choice Instructions: Prepare Three Bridges Creamy Cheddar Mac n Cheese per directions, let cool.

Preheat oven to 350ºF. Mix the panko bread crumbs, one tablespoon of melted butter, and half of the cheddar cheese (1/2 cup). Set aside.

Mix the mac & cheese with the egg and flour and remaining shredded cheddar cheese (1/2 cup).

Use remaining butter to grease donut pan.

Spoon the mixture equally into greased donut pan and sprinkle with the panko breadcrumb and cheese mixture.

Bake for 15-20 minutes or until golden brown and donuts feel firm.

Add your favorite toppings to doughnuts.

Serve & enjoy!

25 | WOMEN FITNESS womenfitness.net

26 | WOMEN FITNESS womenfitness.net

Nail Art Trends Nail Art is a fun and quirky way to style up your look with a little extra effort. So to make things easier for you, Women Fitness brings to you the hottest and sassiest nail art trends for summer 2018!

26 | WOMEN FITNESS womenfitness.net

26 | WOMEN FITNESS womenfitness.net

26 | WOMEN FITNESS womenfitness.net

Healthy

With

Georgia Harrison I am currently 3 weeks into the trip of a lifetime travelling around Indonesia, Vietnam and Cambodia. Even after an intense travel regime consisting of flights, boat trips, bus’s and one very strange moped journey on the back of a local Vietnamese man named hung (who went on to steal my beats headphones). I am feeling very healthy and happy in my skin.

For so many people including me in the past it is so easy to absolutely train your arse off for months to get that perfect bikini body and then dive head first into ‘holiday mode’ and have eaten 5 different cuisines, done 3 laps of the breakfast buffet and eaten all your partners leftovers by Day 2.

However, it really doesn’t need to be like that.

Over indulging in a way your body isn’t used to can leave you feeling sluggish and can wipe out all that hard work to the point where you don’t even feel like getting in your bikini pictures.

Now of course I’m not suggesting you diet your way through your holiday but I have a few tips to help you feel fit and healthy throughout your trip whilst still having a cheat day or two!

26 | WOMEN FITNESSS womenfitness.net

Exercise – obviously I’m not suggesting you go and sit in the gym whilst everyone else drinks pinacoladas as the sun goes down but consciously doing just 20 minutes of light exercise a day can really counteract those extra calories and keep your muscle form through-out your trip. My best options have been swimming, kayaking or some form of water activity like a pedalow. Going out for long walks down the beach or through the towns. Or if I’ve been too lazy in the day a small 20 minute floor circuit in my room before I get in the shower like squats, hip thrust, triceps etc and if you need a bit of guidance with this download Sworkit – abs and core. This is always a really quick and easy way to get in a bit of core work before the shower and isn’t it Always your belly that needs it most whilst you’re away?!

Ditch the bread – yes you’ve heard it before and I’ll say it again. Do your best to avoid over indulging on bread and if you do, go for a healthier option like brown bread or crackers. The odd club sandwich or burger is fine but when you fall into the trap of eating 2 rolls out the bread basket before each meal your going to notice a difference. Fatty carbs are something I really tend to avoid whilst away instead opting for things like sweet Potato or quinoa.

Juice it – I absolutely love taking advantage of all of the tropical fruit when I’m away! I don’t eat nearly enough at home especially where I live alone so every time I buy a big load of fruit half of it ends up going off! If I’m feeling hungry after a long day in the sun but dinner is still far off I will order a nice fresh juice and ask them not to put in extra sugar.

Banana and coconut is my favourite but I also take my protein shakes with me so if I can get the waiter to add a scoop of my Herbalife vanilla powder then I will have that to get my nutrient levels up.

Keep hydrated – it’s so important whether at home or away to keep hydrated. The extra heat can really dehydrate you and that is a recipe for disaster on holiday. Make sure you are consciously drinking 2 big bottles a day!

So that’s it, my 4 top tips for maintaining your weight whilst travelling. It’s also really important not to let yourself get too down if you do notice a change in your body. Holidays are things we look forward to all year round and you want to enjoy every second of it! You can always ramp the training back up when your home so don’t let insecurities effect your trip. I had a lot of trolls commenting on my pictures saying I look too slim and I’ve Lost my curves etc. But, obviously with more cardio and less weights my figure is going to alter slightly. I’m not letting the negative comments get to me! I’m going to keep doing what I’m doing, enjoying every second of my amazing journey and I’ve got my Pt booked in for the day I land for an intense bum toning session haha!

32 | WOMEN FITNESS womenfitness.net

Weight Loss Guide

Tips To Get A

Do not eat other people’s leftovers Having the crusts from your toddler’s peanut butter sandwich, a small handful of your co-workers m&m’s, a few sips of coke, and a bite or two of your hubby’s ice cream may seem harmless but these calories add up big time. Be careful about these seemingly small daily cheats. If you have to indulge set a limit that’s within your daily calories and try to stick to it. The smarter thing to do is to figure out how to banish junk food cravings altogether until you’ve lost the weight.

32 | WOMEN FITNESS womenfitness.net

Chew your food thoroughly Eating fast short-circuits the signals that your digestive system generates to signal that it’s getting full. Slowing down gives your stomach and intestines time to send these messages to your brain.

Avoid eating fast food on the run A good diet helps your body withstand stress better.

But when you’re hustling to catch a flight or making it to a meeting on time, you’re probably not thinking about making your next meal a healthy one. Avoid all-you-can-eat, buffet-only, and dessert-cart places.

Try going Asian or vegetarian, for a lot of tasty options. Try a grilled chicken sandwich for a satisfying snack on the go. Snack on whole-wheat crackers and fruit on the tour bus to resolve against roadside, greasy-hamburger stops. Eat a Nutribar before your conference begins so you don’t give in to a candy bar break later.

Exercise regularly Three times a week, perform some type of aerobic conditioning or circuit training for 20 to 30 minutes.

Exercising the ab muscles twice a week is plenty. For example, perform your ab exercises every Monday and Thursday. Muscles become stronger and more firm through the process of adaptation. We stress the muscle and then it recovers and comes back stronger and better. The muscles need time to recover. Another reasons for sagging tummy is, bad posture. More than often, women have their shoulders falling and with the posture is beginning to lean forward. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. Doing this while exercising helps flatten the belly.

Only eat until you feel comfortable : better the excess in the bin than on your bum Learn your body’s signals and practice stopping before you feel full. Begin eating smaller, more balanced portions of food. By eating smaller portions you’re moving toward a flatter belly.

Eat foods that are low in fat Fat in a meal or in snacks such as nuts or corn chips helps you feel full. Good fats such as olive or canola oil can also help improve your cholesterol levels when you eat them in place of saturated or trans fats or highly processed carbohydrates.

Drink lots of water Water is fundamental to our existence. Your body is made up of 60 per cent water, which provides the fluid it needs to function efficiently both inside the cells and in the blood plasma and saliva. Many people do not drink enough water, and can become dehydrated without even knowing it, especially when you exercise. The recommended intake is about six to eight glasses a day. When you exercise, make sure you sip water before, during and afterwards.

Eat complex carbohydrates and not simple sugars Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Such foods include white bread, white rice, and other highly processed grain products. As an alternative, choose complex carbohydrates that have a gentler effect on blood sugar. These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.

Eat moderate amounts of protein unless your doctor or a specialist has advised you otherwise (some people need more protein in their diet than others)- Eat low-fat cheese, more of pulses, poultry and fish. Eat eggs in moderation and cut down on red meat.

Take a test at a health food store for any allergies or reactions to food Weight gain can also be caused by health conditions such as hypothyroidism, food sensitivity, Cushing’s syndrome, organ disease, prescription drug use, anxiety, blood sugar imbalance and essential fatty acid deficiency. Allergy Reactions to foods are not always immediate. They can occur many hours later as bloating and swelling in the hands, feet, ankles, abdomen, chin and around the eyes. Much of the weight gained is fluid retention caused by inflammation and the release of certain hormones.

Healthy eating is a lifelong goal. If one meal isn’t healthy, make sure the next one is. If you overdo it one day, eat less the following day. And don’t forget to work in physical activity. At least 30 minutes, five or more times a week can help you maintain your weight and health.

34 | WOMEN FITNESS womenfitness.net

Getting your posture right Lie on the floor with your head balanced on a pile of paperback books stacked about as high as your hand span. Gently rest your hands on either side of your navel and bring your feet in towards your buttocks so that your knees point up towards the ceiling. Try to become aware of any tension in your body. As you feel it, don’t try to correct your position. Instead, think about your spine lengthening and the tension disappearing. Staying in this position for about 20 minutes will help you isolate aches and pains, which usually signal imbalances in your body, and teach you what it feels like for your body to be balanced. The aim is to eventually walk, stand and sit in this same symmetrical way.

34 | WOMEN FITNESS womenfitness.net

34 | WOMEN FITNESS womenfitness.net

Sandra Elia has lived two lives. One as a morbidly obese woman, completely out of control, experiencing paralyzing depression.

But she rebuilt her life from its lowest point and transformed from being morbidly obese to running a half marathon. Result? She lost over a 100 pounds!

If you are looking for some inspiration to change your unhealthy lifestyle, then you must read her story.

You began your fitness journey 13 years ago when you went on to lose 100 pounds and have successfully kept it off. What motivated you to embark on this journey?

My journey began at the age of 29 years old, at this point my life was spiraling out of control. I was classified as morbidly obese, I wish I could say my weight was my only problem. I was a full-blown food addict and it affected every area of my life. I was in a bad marriage, I was clinically depressed, I was on an extended sick leave from work and I was in a codependent relationship with my mother who suffered from morbid obesity and bipolar disorder.

My weight and my eating made me suicidal. The pain was the driver in starting my journey, however, my success was built on self-acceptance, self-love and setting myself up for success. I had spent decades trying to control my weight and my eating, failing at every attempt, and over time I felt like a complete failure. What I’ve since learned is all I can do is control my behavior, I cannot control the number on the scale. I remember the exact moment I decided that it didn’t matter if I lost another pound ever again, I just couldn’t keep eating the way I was eating. Processed foods were killing me, and making me horrifically depressed. Paradoxically NOT caring about weight loss was the first step in losing over a 100 pounds, I don’t know the exact number. Today my weight is none of my business, my business is to eat whole real foods and move my body in fun ways.

My weight takes care of its self.

In the course of your fitness journey, what were the milestones that you had to overcome?

The biggest milestone to overcome was the selfhatred, self-judgment, the constant tape that ran through my mind that I was fat, ugly and stupid. I felt like an outcast, as though I had no right to be a part of this world that values beauty so highly. My worth was somehow measured by my size, the bigger my size that less I was worth.

I began an unconditional love affair with myself.

UNCONDITIONAL – meaning I loved myself exactly as I was with the stretch marks, lumps, and cellulite.

It had to be the same love I felt for myself at a healthy body size, UNCONDITIONAL is unchanging.

I shed the self-hatred and punishing thoughts that consumed the energy I needed to take care of myself. I created new mental tapes that would inspire me and help me believe I could be a healthier person. Nourishing and caring for your body is an act of self-love. If you are practicing self-loathing, the chances of recovery are low. I’ve learned hateful thoughts will drain me, and love is energizing and I needed all the energy I could muster to lose the weight.

What is your fitness regime like now? And how was it back then?

Exercise began from a very humble place for me.

I had to become willing to exercise, all I could do at that time was walk for 15 minutes. Then the 15 minutes turned into 30 minutes. My walking progressed into jogging, and then one day I ran a half marathon!

Today, I like to keep things fun and interesting. I try out new activities and know I will suck at them in the beginning and I’m totally OK with that.

About a year ago I started doing hot yoga, I could only do about 50% of the poses and there was nothing elegant about my poses! Today, I can do all the poses and the best part of yoga is… you never master it, you just keep going deeper into the practice.

On the flip side of yoga, I do 3 kickboxing classes a week and just LOVE them. It is a high-intensity workout and super fun.

I still jog about once a week, it’s a form of meditation for me and my original love.

You have conquered your battle with compulsive eating beautifully, how were you able to do so?

I didn’t have another diet in me, I gave up on finding the magic cure. I took a simple approach and eliminate my trigger foods that would inevitably set off a binge, and if I could stop bingeing, I knew I could be healthy. Trigger foods are generally foods high in sugar, salt, fat or are flour products (bread, pizza, pasta). These are food that once I started eating, I found very hard to stop or control the portion.

My recovery was based on three pillars:  Eliminate foods that acted like a drug in my body (once I start on them, I couldn’t stop). Doing this one meal at a time.  Found a support network, proximity is power. I had to be connected to people getting up every morning trying to do the same thing. We could support each other through struggles and celebrate our success.  Developed spirituality and mindfulness. In order to eat addictively, I need to go mindless, I could not be present. Mindfulness was the antidote to this.

In early recovery, I could not trust my thinking when it came to eating (or should I say overeating), so how do I outthink my thinking?

The way only way is to go inward, tap into my inner wisdom and select food from that place.

In a typical day, what do you take for breakfastlunch-dinner? And what are your go-to healthy snacks?

I like to keep things simple, numbers make me crazy! I don’t want to count calories, I don’t want to count carbs, and I don’t to watch the numbers on the scale.

I create a plate of food at each meal, I make sure nothing has refined sugar or refined flour on my plate. As long as I stay away from my “drug” foods my appetite is under control, I don’t have cravings, and I am safe and neutral around food.

This simplicity allows me to travel, handle parties and holidays with ease.

With so much happening in and around the world of fitness, tell us about your 2018 Fitness goals?

My fitness goal is to be better then I was yesterday. I want more strength, more flexibility, and more endurance. I know that these qualities will lead to a healthy and happy old age.

I have a 7-year old daughter, some of my greatest joys are giving her a piggy-back ride, getting on the slide together at the park, and having her hang out at the boxing gym while I work out. My biggest goal is to live the life I want my daughter to live. A life where she puts her well-being first, I must show her the way.

Share with us your top 5 tips for someone who is looking to lose weight, say about a 50 pounds.  Throw the scale in the trash, focus on eating whole foods and moving your body. When you tie the way you eat or exercise to the scale it becomes a dangerous game of “I’m only going to eat this way if the scale goes down if not, I abandon all efforts”.  Radically reconsider how you view certain foods Know that processed foods are highly addictive, chemically engineered foods.

They are not treats, they will rob you of a healthy life.

 Take it one meal at a time, don’t think in terms of the rest of your life. Just for breakfast, can you eliminate all refined sugar and refined flour products? Then ask yourself the same question at lunch and dinner. This will quiet the voice in your head that says “really, you aren’t going to have cake for the rest of your life?”. The answer is always just for this one meal.  Start with self-love, we all flourish in an environment that is kind, nurturing and gentle.

You need to set up an internal environment (i.e. your thinking) that makes success possible. How you treat yourself in a setback will determine whether you’ll reach your goal. Do you take out the shame stick and beat yourself up for a mistake  Challenge yourself to be kind, nurturing and gentle during those times. The results will amaze you!  Move your body in fun ways, allow yourself to suck at the beginning. Drop the “if I can’t do it perfectly, I’m not even going to try” – this is a childlike view. Set yourself up to win, have goals like: elevating your mood; increasing flexibility; increasing strength. You’ll hit the mark each time, which will make it more motivating!

Know more about her story and journey on sandraelia.com.

No particular food is responsible for weight gain. It’s the type of carbohydrates we choose to consume that lead to more fat cells in the body. Carbohydrates are the body’s main source of fuel. Diet rich in refined carbs and processed foods is basically responsible for weight gain.

Binge eating contributes to weight gain. Eating a balanced diet higher in complex carbs and lower in simple or processed carbs is the right way to manage weight . The target should be to consume more fruits, vegetables and whole grains and less processed foods, refined carbohydrates and white flour products.

Best Sunscreens 1 , $30

2. , $21.99

3 , $39

6. $22

,

7. , $19.75

4. , $20.95

5.

8. , $50

, $31

At Womenfitness.net

Former Miss World Rosanna Davison Tells How Turning Vegan Changed Her Life

If the old routine is getting stale, now is a great time to sample a new class or try out a new instructor or personal trainer. There's more than one kind of yoga, after all. Or alter your running route. Drastic changes are not required. Keep things fresh and fun.

If you're happy as is, better still!

Have a brisk run or walk on June 1 and start the day and month feeling and looking great. Visualize your fitness goal the next day and keep moving toward it. Every step counts. Slowing down is okay.

Just don't stop.

Take good care of your skin and hair on the sixth and seventh. It's hot tub time, and maybe time for extra moisturizer and conditioner.

Run, walk, or hike somewhere new and lovely on June 10. That day and the next are your power days with the moon in Taurus. Get out there and shine!

Schedules could get scrambled on the sixteenth, so stay flexible and don't get cheated out of your workout.

Be disciplined, work out, and eat healthfully when Venus opposes Mars on June 21. Summer starts today, with its barbecues and beach parties. Mars goes retrograde on June 26. Fine-tune your yoga positions. Perfect your weights workout. Keep moving. Excellent!

Aries

It's a crazy busy month, but there's always time to get healthier and fitter. Insist on taking care of yourself. If that means more rest and recovery, fine.

No one needs to burn out or relapse, right? Work hard and compete only with yourself. This is all for you.

It's easy to slip into your workout gear early on Friday, June 1, or have an intense power session in the evening. Get outside in the sun on Sunday and have a fab run or bike ride, then work hard on Wednesday, but don't overdo it. Go for more reps rather than more weight.

Burn up the treadmill on June 8, and take it to the track the next day. These are your power days with the moon in Aries.

Get smarter about snacks on the twelfth, when Mercury moves into Cancer. Think less sugar and more fresh veggies. More peanut or almond butter might work. Respect any allergies.

Exercise early on June 17. It's Father's Day, so save time and energy for family later.

Summer starts on the twenty-first. Swim more.

Mars goes retrograde on the twenty-sixth, but you won't. Keep moving, Keep up those crunches and planks. Good health is the best reward!

Taurus

Gemini

If you get restless, perhaps do your workout twice.

If you're bored with it, that's different. A new or different class with new people could perk things up.

The main thing is to not let your enthusiasm and progress slip away. You're getting stronger and healthier with every workout.

Work out early, while your heart is in it, on June 1 and June 2. If you don’t have a lot of time, shorten your run or aerobics routine, but don't deprive yourself.

Dance your heart out or do more steps on the fifth. The sun conjoins Mercury today. Wear your protective gear or supports the next day when Mercury squares Neptune and then the sun follows suit. Stay safe and keep it fun.

Mercury enters Cancer on June 12, and thoughts turn to better diet and nutrition. Enjoy more summer fruits, veggies, salads, and smoothies. That day and June 13 are your power days with the moon in Gemini. Spin more, treadmill longer, or burn up the elliptical.

The nineteenth is easy, so push yourself and sing through the dance aerobics class.

Get more sun and fresh air on the weekend of June 23. Volleyball or softball, anyone? Be team captain when Mercury enters Leo on June 29, or get out ahead of the pack. Fun!

45 | WOMEN FITNESS womenfitness.net

Cancer

not you! Keep moving and keep going strong!

Feel good about every minute you spend working out. It isn’t always easy to stick with it, sure, but you can do it. And don't look back until you're finished. You're building stamina and strength.

And you're earning every calorie you eat. These are happy, healthy, tasty times.

Feel great and look even greater.

On June 1 and June 2, put on your favorite, most

comfortable workout gear and have a lively run, walk, aerobics class, or chair yoga session.

Yes, you can have a lively meditation session, too.

Focus on precision on the fifth. Do body pump or weights or walk. Keep it going!

Mercury enters Cancer on June 12. Plan your own healthy fast food and please your tummy. The next day is the new moon and the day Venus enters Leo. Move more in dance aerobics class and sweat your way to glory.

The fourteenth and fifteenth are your power days with the moon in Cancer. Is it hot tub time? Pamper your muscles and then your hair, skin, and nails.

The sun enters Cancer on Thursday, June 21. Is your swimsuit ready? Cap and goggles?

Adequate sunscreen? Be good to yourself.

Mars goes retrograde next Tuesday, but

Leo

What is your body telling you? Do more? Slow down? Eat different foods? Be better hydrated? You might also research a bit and find some recipes or foods that fill in the gaps that your body and metabolism may be noticing. Skip the fads.

Get stronger, healthier, and more energetic.

On June 1, do your favorite video workout or go out and run or walk on your favorite route. Speed isn’t necessary, but having fun is.

Feel and look great. Pick up the pace on June 3 and do more steps or more laps. Listen to your body and do what feels right on June 5. The sun conjoins Mercury today.

On June 13, there's a new moon and Venus enters Leo. Accept compliments and feel like a winner because you are. Keep showing up and keep moving.

The sixteenth and seventeenth are your power days with the moon in Leo. Work out early on Sunday, Father's Day, and make more time for family and healthy food.

The sun enters Cancer on June 21, and serious outdoor fun starts now. Drink more water and use more sunscreen. Mars turns retrograde on June 26, and you can slow the pace, but don't skip. You're getting stronger and building stamina and health. Excellent!

Virgo

Get out and romp in the sun more. Rigorous, structured workouts are great, but don't lose the elements of fun and playfulness. Even the most serious and strenuous workouts can have a quality of joy when you know you're doing your best.

On Friday, June 1, you're in the mood to work hard, so start early with your favorite running routine or aerobics workout. Hit the gym on Tuesday, and give the treadmill, elliptical, or rowing machine a real workout.

45 | WOMEN FITNESS womenfitness.net

Get outside on the weekend of the ninth and tenth. Remember sunscreen, hat, and more water.

Mercury enters Cancer on the twelfth. Shop at the farmers’ market. It might be hot tub time, too. If you’re restless or dissatisfied with a class or instructor on the fifteenth, run, walk, or swim instead. Feel good about yourself.

June 18 and June 19 are your power days with the moon in Virgo. Push yourself on Tuesday and feel proud. More steps, more reps, more time spent moving.

On the twenty-first, the sun enters Cancer and summer begins. Stock up on sunscreen, moisturizer, and whatever else makes your muscles and skin feel good. Pamper yourself. Mars turns retrograde on the twenty-sixth. Get back to basics with breathing and posture. Powerful!

Libra

Feel good about everything you're doing to become healthier and fitter. It doesn't matter how much or how little. Feel great about what you're eating, too. The more healthful and fresh the better.

When you feel like this, you look your best. Keep on it.

Get up and get moving on Friday, June 1. Run, walk, or do your chosen stretch or aerobics video. Be more active on Sunday, when the moon conjoins Mars. Do your muscles or joints crave sports cream?

Massage? Hot tub? June 5 and June 6 are good for water sports - and the hot tub, of course.

The eleventh is good for your favorite dance video or class. Raise the heart rate and move. The thirteenth brings the new moon, and Venus enters Leo. Raise the bar and have a stronger weight workout, body pump session, or more planks, leg lifts, or crunches. You can do it.

Wednesday and Thursday, June 20 and June 21, are your power days with the moon in Libra. And the sun enters Cancer on Thursday, the first day of summer. Consider more outdoor sports, tennis, volleyball, beach runs, and bike rides. Remember the sunscreen and water. Mars goes retrograde on June 26, but not you. Keep moving and getting healthier!

Scorpio

Have no doubt that you can do it. If you're just beginning to exercise, you’re already pushing yourself. If you've been at this for a while, you know what you're doing. You know when you're slacking off and when you're too close to your limit.

Have a strong run or workout on Friday, June 1, and smile your way through the day. Don't sit still on Sunday. The moon conjoins Mars now. Drink more water. Body pump or strength yoga are good on

June 5, when Venus opposes Pluto. No one will talk you out of exercising today.

Saturday, the ninth, could have a slow start, but get out and walk, run, bike, or hike. More water, right? And sunscreen. Keep it simple on Wednesday, but keep going. More steps, more pushups, modified planks, crunches, and burpies. Can't forget burpies.

The sun enters Cancer on June 21. Sweat and soak up more water and summer fruits and smoothies. Keep the sunscreen handy. The next three days are your power days with the moon in Scorpio.

Get serious, but don't get hurt, okay?

Mars goes retrograde on the twenty-sixth. Slow the pace, but get more intense and more precise in your movements. Great!

Sagittarius

If people are keeping you busy, you can still break away for your workout and personal prime time. When you show up, you're encouraging everyone, and that encourages you to stick with it and not skip. Be smart and do as much as you can without getting exhausted.

June 1 with its Venus-Jupiter trine is just for you.

Start early and prance through your dance or aerobics video. Or have an early sunny walk or run.

Sunscreen, water, then breakfast and blast through the day. Stay on course on June 6, and don't get distracted. A basic workout or run is fine.

Mercury enters Cancer on the twelfth. You could be hungrier. Eat what you need and drink more water.

Get outside on June 16 and June 17 and enjoy the sun and fresh air. Exercise early on Sunday, Father's Day, and save time for family and favorite healthy foods. Try a new yoga or dance class for the Mercury-Jupiter trine on Tuesday. No boredom allowed.

Monday and Tuesday, June 25 and June 26, are your power days with the moon in Sagittarius.

Monday could get complicated, but squeeze in your workout anyway. Mars goes retrograde on Tuesday.

Maybe slow down a bit, but don't stop. You're phenomenal!

Capricorn

You're all business, and you stand to make great progress this month in your pursuit of better health and fitness. It's possible to be too serious and work too hard, so respect yourself and your limits.

Lighten up on June 1 - your power day with the moon in Capricorn - and have a cheerful run or workout with sunshine and maybe favorite music. Do it early, if you can, and brighten the whole day. Go with the flow on June 5, but be determined, too. No cheating on the pushups or burpies, okay?

45 | WOMEN FITNESS womenfitness.net

Sunday, the tenth, is for a solid bike ride or run in the sun, with extra water and sunscreen. On the fifteenth, go for the treadmill or elliptical and do what you can at your own pace. The seventeenth is Father's Day. Exercise early and save the day and evening for family, friends, and healthy foods.

On June 21, the sun enters Cancer and summer starts. Drink more water, enjoy healthy grilled foods - corn on the cob - and keep up the electrolytes.

Mars turns retrograde on the twenty-sixth, but not you. Slow, steady progress is what it's all about. The next three days are your power days. Give it your best!

Aquarius

There's more energy available now than you may imagine. You don't have to go to the edge every single day, but if it feels right, do as much as you can. Listen to your body and let your head follow.

Improve at a steady rate.

Greet June 1 with ambition and playfulness. Turn up the aerobics music, or have a fine morning run. Why wait?

Mercury and Mars are trine today. The next three days are your power days with the moon in Aquarius. Get some weekend sun and fresh air, and pile on those steps.

Remember the water and sunscreen.

Speed up on the fifth, when the sun conjoins Mercury. Don't exceed your personal speed limit, and go slightly easier tomorrow if you need to. Mixing it up can be good.

The moon conjoins Uranus on June 10. Choose a new dance class or body pump routine. June 16 could get complicated, but don't be frustrated. A run, walk, or hike with friends can fix everything.

Summer starts on the twenty-first, when the sun enters Cancer. Enjoy more fresh fruits and veggies, extra water, and electrolytes. More vitamin D! Yes, and sunscreen. Mars turns retrograde on the twenty-sixth. Stay focused and keep moving. Happy summer!

Be energized on June 1. Wear your favorite workout gear and run or do your favorite aerobics or yoga video.

Be inspired by your workout the next day. Sing while you dance. Soak up the sun and fresh air while you run or walk.

The fifth and sixth are your power days with the moon in Pisces. On the sixth, Mercury squares Neptune, and then the sun does the same. Don't let indecision stop you from working out. Be disciplined and show up.

The weight room or yoga studio is waiting for you.

Then maybe a hot tub.

On June 12, shop for fresh fruits and veggies, healthy beans, nuts, meats, and fish. Shop local, if possible. Mercury enters Cancer today.

Neptune goes retrograde on June 18. Resistance and excuses lessen. Do it!

Summer begins on the twenty-first.

Have a great run, walk, or bike ride.

Remember to take water and sunscreen.

Mars goes retrograde on the twenty-sixth. Buckle down and keep going. Work on posture and core strength. Your head and heart are into better health and fitness!

Source: astrology.com

Pisces

Let your instincts guide you. If you have an instructor or trainer you really trust, that's a big plus. Work hard, notice how you feel, and keep it all about you.

45 | WOMEN FITNESS womenfitness.net

For load full of healthy Information on living a healthy lifestyle, one click away!

How to Subscribe?

Go To: womenfitness.net

Mail Us: namita@womenfitness.net

45 | WOMEN FITNESS womenfitness.net

WomenFitness.net

Namita Nayyar President

For More Inspiration Log onto: www.womenfitness.net

For Any Business Queries rohit@womenfitness.net

For Any Fitness Questions namita@womenfitness.net

45 | WOMEN FITNESS womenfitness.net