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Contents Main Story 06 Freelance makeup artist who gained national fame as a personality on the ITV2 reality series Love Island, Kady McDermott is loved by her fans! In this issue, get a chance to know her more personal and up close. Workout 11 Warmer weather is approaching and there’s still time to “arm yourself ” in preparation of the inevitable approach of sleeveless shirt season. While there’s a lot to love about summertime, if you’re self-conscious about your upper arms, it may not be your favorite time of year.
14 Working as a personal trainer can be the ideal career choice for someone who enjoys physical activity and is good with people. Here are the basic attributes and qualifications that you may need. Pregnancy 17 Apart from the emotional rollercoaster, you will also face the wardrobe challenges, because, during the third trimester, your growing bump can make getting dressed tricky. Well, here are some easy tricks and tips to make the most of your pregnancy style.
20 Prenatal Yoga is an excellent way to improve energy, increase body awareness, enhance relaxation, and destress… who doesn’t want that?!
22 Growing up as a young female in the 2000’s is exhausting. With the addition of social media, more and more demands are being put on young girls to look “perfect”. As a result, there has been a dramatic rise of girls suffering from selfesteem issues.
25 Healthy Eating Spice up your mom’s usual brunch fare and take her to on a new adventure by making her a special Mother's Day meal.
28 Wanting to make the most of your next yoga session? Here are 10 foods that are excellent for your body pre and post a yoga session. Fashion & Lifestyle
32
The skin cells of the face and body, regularly shed to reveal new, healthier skin underneath. This turnover process tends to slow down with age; to give your skin a boost, reach out for a body scrub with products available in your kitchen.
34 If you’re in the market for something new to kick off 2019, this is your moment because there’s a handful of gorgeous new bags that feel fresh for the New Year but will also hold their style value for seasons, thanks to their timeless designs.
36 There are few things quite so nerve-racking as stripping down and facing those fluorescent fitting room lights after a winter of freezing weather, Netflix marathons, and maybe a little too much comfort food (hey, we’re all human). Well now you can find the swimsuit that suits you best!
May Special 38 Listed as number 33 on Greatist's ‘Top 100 Most Influential People in Health and Fitness’ next to Oprah Winfrey, as well as Business Insider’s '50 Best Fitness Instagram Accounts to Follow in 2018', Kelsey Wells is the Trainer that we all need in 2019!
people suffering from it. Wellness 51 It’s an exciting time! New year means new beginnings. Time to clean the slate and start fresh or perhaps tweak your current health routine.
52 On the occasion of International Yoga Day, Women Fitness presents to you 6 Yoga influencers that will surely make you want to try out an asana.
Shopping 58 With the summer season right here, it is time to hit the beach! And who wouldn’t want to make a statement in their most stylish swimwear!
Weight loss Guide 48 To help you achieve your best body yet, check out a compilation of 5 simple food switches that can amp up your daily routine and trim your calorie intake and waist line down significantly.
49 First and foremost, don’t for an instance think that this article is trying to persuade you NOT to lose weight. On the contrary, as the authorities are keen to remind us, obesity is a serious topic right now with far too many
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Editor's Note
Practice means to perform, over and over again in the face of all obstacles, some act of vision, of faith, of desire. Practice is a means of inviting the perfection desired. - Martha Graham Yes, practice is important and demanding. It is being professionally engaged, as in to practice medicine, or to perform or work at repeatedly so as to become proficient. We are passionate about what all goes in the magazine and make sure that it serves our readers well. This issue the cover features Kady McDermott, “pocket rocket” on Love Island & Kelsey Wells, Sweat trainer and creator of the PWR Workout programs. They enjoy their work and are in the look out for new opportunities. It's only natural to worry a bit throughout your pregnancy -- after all, this whole baby thing is new, nail-bitingly unpredictable, and you just want so badly for it to go perfectly. And guess what? It usually does. For those who are on family way, regularly practicing yoga can be a good way to avoid unwanted weight gain and sail smoothly through delivery. Mother's Day celebration would be incomplete without honoring the mother of the family, as well as motherhood, maternal bonds, and the influence of mothers in society. Surprise her with 5 Easy & Healthy Recipes brought to you by our Chef, Kathy Fang. Don't forget to beat the summer heat with Best Upcoming Swimwear Brands 2019. Hope you love it all– and (even if you don’t) do let me know what you think, Namita Nayyar
Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor Rohit Nayyar Chief Business Officer
Guest Writers
Contributing Editors Kathy Fang
Sylvia Nasser
Meredith Steyer
Nesheiwat
Charlene Bazarian
Dr. Priya Khorana
Erin Delaney
Vanessa Rissetto
Dr. Janette
Ashley Busch
Taryn T. Francis Shawn Clark Janine Delaney
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Cover Story
Kady
McDermott Talks
Fitness & Business
F
reelance makeup artist who gained national fame as a personality on the ITV2 reality series Love Island, Kady McDermott is loved by her fans!
In our latest issue, Women Fitness had the lovely chance to speak to the stunning lady about turning entrepreneur with her new makeup line and fitness app.
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What all lead to the fact that you realised a desire to create your own brand? I’m a trained make-up artist and make up has always been my passion and career before love island, so to be able to have the opportunity of putting my name to something I love was a dream come true! Then I had the opportunity to make my own fitness app which started the idea of with a huge interest by people of my workout routines via Instagram and again I grabbed that opportunity with both hands. Best part about being in a reality TV show? Best part is that it’s a once in a life time opportunity that not a lot of people can say they’ve done. Also it gave me the platform to launch my businesses and raise awareness for charities.
I love leg day so my go to routine are lunges, walking lunges, squats, squat holds, jumping squats and then ab exercises (crunches, v holds and sit ups).
What is your workout routine? When travelling share your fitness tip(s). The good thing about my workout routine is that all the exercises you can do literally anywhere, no gym machines are needed. I love leg day so my go to routine are lunges, walking lunges, squats, squat holds, jumping squats and then ab exercises (crunches, v holds and sit ups).
A healthy breakfast for you would include? What do you like to have for dinner? And on weekends? A healthy breakfast for me always consist of eggs, a white egg omelette with spinach and tomato’s is my go to. Dinner is always mainly chicken based, I love a chicken stir fry or chicken fajitas. I always have a cheat day on a weekend this normally consists of pasta. Spaghetti bolognese is my favourite! Name your all-time favourite actress? What about inspires you about them? My favourite actress is Jennifer Lawrence. She is very powerful and confident which I admire, every film she is in I am obsessed with, plays every role so well! My admiration began with her debut in the Hunger Games.
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What is your most favourite body part to train? And how do you train it? Favourite thing to train is my glutes! I use a resistant band mainly to isolate the legs from the glutes, these include anything from squats to leg raises with a resistant band.
Describe yourself in 3 words? Bubbly, kind and misunderstood. What does a day off in your life look like? A day off for me involves the gym, walking my dog Coby, nails done and Netflix and chill with my boyfriend. Your favourite activewear brands are? I love Nike and puma and Adidas!
Social media channel you enjoy the most? What do you love about it? My favourite is Instagram, I love watching fitness routines and makeup tutorials on there, and of course seeing all the fashion trends!
Your morning beauty ritual before a shoot? Your haircare routine includes. I’m obsessed with skin care, always make sure my skin is cleaned and moisturised. Hair care routine are my redken shampoo and conditioner and the redken all in one treatment spray. The night before I will always put coconut oil in my hair and wash out in morning, keeps it so soft and shiny!
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Arm
Yourself!
6Arm
Moves For Great
Definition
W
armer weather is approaching and there’s still time to “arm yourself” in preparation of the inevitable approach of sleeveless shirt season. While there’s a lot to love about summertime, if you’re self-conscious about your upper arms, it may not be your favorite time of year. With a little bit of preparation and perspiration, your arms don’t have to be a trouble spot this year! Apart from the aesthetics of some arm definition, upper body strength is vital to our every day life. You use your arms to carry everything from groceries to children and I asked Meredith Steyer, NASM Certified Personal Trainer and owner of Advancing Fitness, to help create a quick and effective workout that will have us saying “bye-bye bingo wings” in no time!
Photo Credit: David Volkmann Photography
Steyer explains that incorporating multi-joint movements into your workout routines is the key to really ramp up your results. She put together an arm-centric workout that you can do in its entirety, break up into separate segments or add a segment as a finisher to your other workout routines. As with every weight lifting workout,
Steyer advises that while the weight you choose should be challenging, if you cannot maintain control and proper positioning throughout the range of motion, be sure to lower your weight!
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Photo Credit: Four Three Collective
Triceps Cable Straight Arm Pushdown: Perform 12-15 repetitions for 2-3 sets Use a straight bar or rope and set up on the top notch of the cable pulley. Grab the bar/rope and pull the weight down to chin height as this will be your starting point. Stand with your feet about hip width apart and knees slightly bent. Tighten your abs and keep your chest lifted and as you exhale, keep a slight bend in your elbow and pull the bar down towards your thighs. Slowly bring the bar back to the starting position.
Pro tip Be sure your shoulders do not raise as your arms return to the starting position, avoid letting momentum takeover and focus on your lats and triceps being the controlling force that is moving the bar down towards your thighs.
Cable Tricep Pushdown: Perform 12-15 repetitions for 2-3 sets Use the same set up as you did for the Cable Straight Arm Pushdown above. Grasp the bar with an overhand/palms down grip. Keep your elbows at a 90 degree bend right by your sides. Stand with your feet about hip width apart and with knees slightly bent. Tighten your abs and keep your chest lifted. Keeping your elbows touching your side push the bar down towards your thighs and focus on squeezing your triceps at the bottom of the movement and then return to the starting position.
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Pro tip: Avoid letting your arms drift out of position, by imagining that you’re trying to hold an envelope against your body with your elbows.
Shoulders Dumbbell Shoulder Press: Perform 12-15 repetitions for 2-3 sets
Dumbbell Side Arm Raise Perform 12-15 repetitions for 2-3 sets
Start by holding a pair of dumbbells by your shoulders, palms forward and elbows should be bent at 90 degrees. Stand with your feet about hip width apart and knees slightly bent. Tighten your abs and keep your chest lifted. Press the weights straight above your head while being careful not to arch your back.
Begin by holding a pair of dumbbells straight down by your sides with your palms facing inward towards your body. Stand with your feet about hip width apart and knees slightly bent. Tighten your abs and keep your chest lifted. Raise your straight arms upwards until your palms face the floor. As you raise your arms to shoulder height imagine your arms are being pulled up by a string attached to your elbows and then return your hands to the starting position.
Pro tip: Focus on keeping your body firmly rooted to the ground while you control the movement of the weights and return them back to the starting position.
Dumbbell Front Raise: Perform 12-15 repetitions for 2-3 sets Grab a dumbbell in each hand gently resting on your thighs with your palms facing towards your body. Stand with your feet about hip width apart and knees slightly bent. Tighten your abs and keep your chest lifted. Raise the dumbbells upward until the weights are at shoulder level and then slowly lower the weights back to the starting position.
Pro tip:
Pro tip: Be sure to keep your elbows soft, not bent, but not in a locked position as you avoid momentum and are in control of the movement the weights in both directions!
Avoid letting the weights rest on your thighs and avoid locking out your elbows.
Biceps Underhand Grip Inverted Row: Perform 12-15 repetitions for 2-3 sets Set up the Smith Machine bar at chest height. Hold the bar with your hands shoulder width apart using an underhand/palms up grip. Press your chest against the bar and walk your feet forward then lower yourself until you are hanging under the bar. With your heels digging into the ground and your arms fully extended, pull your abs in tight and squeeze your glutes. Start to pull your chest towards the bar by squeezing your shoulder blades together first, then pulling with your arms to finish the movement. Once your chest touches the bar, slowly lower your body to its starting position. Pro tip: Concentrate on maintaining your body in a straight as a board-like position while focusing on your elbows really driving straight behind you on the upwards portion of the move.
Seated Dumbbell Bicep Curl: Perform 12-15 repetitions for 2-3 sets Sit on the edge of a weight bench with a dumbbell in each hand using an underhand grip. Make sure your abs engaged and your chest is lifted and shoulders back and down away from your ears. Begin by turning your palms forward, squeeze your biceps and start to curl the dumbbells towards your shoulders in a fluid motion so that at the top of the motion your palms are facing, but not touching, your shoulders. Then slowly lower your hands to the starting position. Pro tip: Control the motion on the way downwards and avoid letting the dumbbells just fall on the way down and focus on not locking your elbows at the end of the range of motion. By incorporating some of these moves now, you’ll be ready to bare those arms on the beaches this summer! It’s like they say, “ Being forewarned is forearmed!” By- Charlene Bazarian & Meredith Steyer
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Becoming A Personal Trainer Qualifications & Attributes You Need
W
orking as a personal trainer can be the ideal career choice for someone who enjoys If you think that being a physical activity and is good with people. personal trainer sound like
Personal trainers get the opportunity to improve the lives of the people they work. which gives them a great sense of achievement.
an odd option, it’s time to understand the qualifications and attributes needed to secure work.
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You can learn more here about training in the world of sport and fitness. We are going to look in more detail at the specific training needed for a career as a personal trainer, and at what type of person you need to be to succeed.
QUALIFICATIONS NEEDED TO BE A PERSONAL TRAINER It’s important to make sure that you have a qualification that is nationally recognized and allows you to work across Australia. The minimum qualification you will need if you want a career as a personal trainer is a Certificate IV in fitness. Training towards this qualification gives you the knowledge required to deliver personal training and to motivate clients. In order to train for a Certificate IV in fitness, you should first obtain a Certificate III in fitness. The training for this qualification gives you a solid foundation in awareness of how to run fitness classes and how to work in a sport and recreation environment. Some training providers offer a combined course so that you can obtain both certificates as part of one course. TRAINING WITH AN EXPERIENCED PERSONAL TRAINER The theory behind working as a personal trainer is important, but it’s also essential to have hands-on experience. The best way to get experience is to train under the guidance of an experienced personal trainer in a gym. Doing so helps to give you the skills required to motivate the people you are training. You also get to see first hand how to put the theory you are learning into practice.
ATTRIBUTES NEEDED TO BE A PERSONAL TRAINER Being successful as a personal trainer is not just about having the right qualifications and training. You also need to have the right attributes as a person. Some of the attributes that a successful personal trainer needs to have included: = The ability to listen effectively. = Passion for the role. = A flexible attitude. = Dedication to helping clients. = The ability to motivate others. = Well-developed organizational
skills. = A drive to succeed.
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These attributes combined with a good training background give you the best opportunity of enjoying a successful career as a personal trainer. If love of physical activity with good skills sounds like a good option, embark on a career as a personal trainer . Be honest with yourself whether you have the right attributes to succeed and make sure that you start training for the qualifications you need, as soon as possible.
Fitness Tip
It is during sleep when growth hormone (GH) levels are at their highest. Physiologic improvement in bodybuilding can only occur during the rest period following hard training. There are also other positive methods to reduce stress and aid in recovery. Such methods may include massage (which also increases blood flow to the muscle to aid in recovery), meditation, and yoga.
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7
Pregnancy
Dressing Up
ideas
To Look Great In
Third Trimester
O
nce you have entered the third trimester, you will beat the peak of your mood swings. Sometimes you feel excited about the baby’s arrival, and sometimes you will have anxieties about birth. All the emotions you will have during this phase are inevitable. Apart from the emotional rollercoaster, you will also face the wardrobe challenges, because, during the third trimester, your growing bump can make getting dressed tricky. Your primary goal is to stay comfortable, and you can do it in style. The strategies below will keep you looking and feeling amazing until DDay.
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You can look at photos of The Duchess of Cambridge, how she had managed to look fantastic throughout her pregnancy. Yes, she had plenty of people to give her style advice whenever she needed it, but you can also find some inspiration in this piece of writing. Madiha Jamal, content executive at pennysaviour, has some tips for dressing your bump during the third trimester.
1. Choose the clothing made of natural fibers Comfort can be your priority at this phase of pregnancy. No-one wants to be clad in top-to-toe polyester currently. Natural, light fabrics like cotton or linens can be your best bet and let your skin to breathe. If you are a working woman, you can pick up some cool cotton shirts in lightreflecting white for a smart and elegant look. 2. Glam up in waisted maxi dresses Maxi dress always gives you a charismatic look even in the pregnancy. At this time, go for an ankle-length flowing knit dress, you feel comfy and stylish at the same time. They are perfect for the third trimester, and the variant colors will look adorable on you with your pregnancy glow. Just wear it on, and you’re good to go!
3. A big necklace can balance out your big belly At this stage make big necklaces as your statement jewelry. Pick up some elegant necklaces and pair them with your tops or tankinis. You will feel like your big necklaces are balancing out your big belly.
4. Bump-hugging tank dresses Tank dresses can be comfy for your bump. They provide support, comfort, and style. Wear them in the summer, or layer a cardigan over them in winters. It’s non-maternity clothing but it will make you feel amazing.
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5. Try out some roomy tunics During winters, wear some roomy sweaters, tops, and tunics, it will make you feel freaky adorable. You can pair them with maternity leggings, jeans or shorts during the third trimester. Happy Times are coming, so stay calm and flaunt your baby bump-love at this phase, because this is going to be your lifetime experience. Susanna Williams, consultant for Passion Lilie, an ethical clothing line designed in New Orleans says that when you’re in your third trimester, one of the most important pieces of clothing you can have is something that is comfortable and easy to wear. However, just because you’re looking for comfortable clothing doesn’t mean you have to sacrifice your sense of style and fashion.
Red Zig Zag Poncho: With this beautiful poncho, you can take any outfit to the next level. Giving you the right amount of coverage, while also adding a fun, colorful pattern to any style, you’ll find this is your go-to piece during the third trimester, whether you’re going out or just spending time around the house. Handwoven and made with ecofriendly, azo-free dyes means this clothing is free from any chemicals that could harm you or your baby. This poncho is perfect on cool evenings to keep you nice and warm. Abstract Blue Sarong: This gorgeous sarong is perfect to wrap loosely around yourself or another outfit in the summer. Made with eco-friendly, azo-free dyes and 100% super soft cotton, this lightweight sarong can be wrapped over a dress or shorts to give you coverage and extra comfort, while also looking beautiful and elegant. It folds perfectly, so it’s great to carry around in your car or purse for easy access.
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Yoga Poses That Are Safe During
Pregnancy
P
regnancy is different for everyone. The female body is a miraculous vessel that undergoes tremendous transformations throughout these 9 months, so it is vital that we nurture our bodies with proper nutrients in a balanced diet as well as provide activity that is healthy during pregnancy. Prenatal Yoga is an excellent way to improve energy, increase body awareness, enhance relaxation, and destress… who doesn’t want that?!
Before you jump into class or practice yoga at home, be sure to check with your doctor and get the necessary approval on any exercise programs you’d like to partake in. Whether this is a continued practice for you, or a newly introduced activity, proceed with caution and remain in tuned with your body. That being said, there are some yoga practices that are highly beneficial and safe during pregnancy, while others should be avoided during this time. In addition, you may have to make some modifications as your pregnancy progresses.
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1.
2.
Yoga Poses That Are Safe During Pregnancy: Cat Cow Pose
Prenatal Child’s Pose
3.Bridge Pose
Child’s Pose is a resting pose in prenatal yoga that is used to focus on breath and find peace during yoga practice. This is a safe yoga pose for all trimesters of pregnancy.
This pose is great for opening up your hips and strengthening your core, glutes, and hamstrings. To eliminate stress on your abdominals, be sure to start on your side then roll to your back, then back to your side before sitting upright.
This feel-good sequence is ideal for strengthening your deep core muscles while lengthening your spine. Try to incorporate deep belly breathing!
This pose provides an excellent stretch to open up the front of your hips and glutes. Try to provide support in your core and lengthen upwards through your spine when holding this pose.
4.King Pigeon Pose
5.Warrior ll
This is a good pose to strengthen your legs and core while lengthening your spine and stretching your sides. Modify your positioning and deepness of stretch depending on how your body feels.
I was so excited to write this article because I too am expecting my very first child, and prenatal yoga has become a regular part of my week! I love the way it kicks in my feel-good vibes and helps my body feel more mobile and relaxed as my body endures these crazy changes. Remember to stay hydrated, incorporate deep
6. Tree Pose Try to stand as tall as you can on this one and breathe deeply. This pose will challenge your balance while strengthening your core and legs. If your balance is feeling unsteady, try placing one hand on a supportive surface to feel more secure.
breathing techniques, and really listen to your body during this process! Meditation sessions also allow a wonderful opportunity for you to clear your mind, destress, and connect with
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your growing baby… Namaste. Catch my monthly columns featured in WF and stay in touch with me! @taryntfrancis By- Taryn T. Francis
Tips
G
For Building Your Daughter’s
rowing up as a young female in the 2000 is exhausting. With the addition of social media, more and more demands are being put on young girls to look “perfect”. As a result, there has been a dramatic rise of girls suffering from self-esteem issues. Any mother today will tell you it is a constant struggle to counter-act the unrealistic pressures society puts on their daughters.
CONFIDENCE It’s important for mothers to realize, that girls first start to doubt themselves as early as the age of eight. This means that the sooner a mother helps her daughter build self- confidence, the more likely she will grow to be self-assured and less likely to give in to the demands of society.
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Below are some tips for moms to help them through this critical stage.
Be Specific Compliments like pretty or beautiful are nice, but they tend to be so overused that they practically have no meaning anymore. In order to really make sure your daughter feels special and happy with herself, give her more specific compliments that relate to her uniqueness. For example, tell her like how she is stunning when she smiles or how her eyes twinkle. These few words can stay with a girl forever.
Avoid Comparison
Be Understanding
The worst thing a parent could do is compare their child to another child or sibling, even if this means putting your child in a better light. Comparison feeds competition, and at this age it’s important to teach your daughter to support her fellow females, not foster competitiveness. If you introduce comparison into your child’s life now, they will start to compare themselves to everyone.
Encourage Sharing Make time to spend quality time with your daughter and discuss not just how her day went, but yours as well. Communication and trust is a two-way street. Encouraging sharing and openness from an early age will develop a trust between you and your daughter, that way when the day comes she feels down or insecure, you will be the first one she turns to.
Accept the fact that your daughter will go through periods of time when she feels really bad about who she is, and you will not be able to change it. When this happens you have to try to understand why she feels this way rather than discounting it. Telling someone who thinks they are ugly that they are petting to make them feel differently. The best thing you can do is comfort them and reassure them that things are much better than they think.
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Don’t Shelter Many parents take the approach to disallow certain things they feel will negatively impact their child’s self-esteem. This can back fire and prevent children from learning how to react to certain situations. For example, when it comes to social media, the earlier a child learns how to deal with “not getting enough likes” or that most photos are photo shopped, the less likely it will play into their self-esteem as they get older. The earlier a child gets exposed to negative influences, the more time they will have to develop the confidence to deal with it. By- Erin Delaney
Healthy Pregnancy Eating tip
Teach your baby that night time is for sleeping straight away. You can do this by creating a bedtime routine which could consist of a bath, PJ's, feed and quiet cuddle. Keep outside noise and stimulation as minimal as possible.
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5
Healthy Eating
Easy & Healthy
Recipes
To Make For Your
Mum
Luxurious Soft Scramble with Chives and Smoked Salmon
1.
Treat Mom to a Parisian Inspired Brunch that doesn’t hurt the waist while still feeling decadent. My Luxurious Soft Scramble with Chives, Smoked Salmon, and Vine Ripened Tomatoes packs flavor and nutrients. This meal is high in protein and omega 3. Pair it with some freshly squeezed blood orange served in a champagne flute and we’re in business.
Cook Time:
Prep Time:
5 minutes
5 minutes
Ingredients
Method
4 organic eggs (whisked with a touch of water and a touch of cream or milk l Sea salt for seasoning l ¼ cup minced chives
1. Whisk the eggs with a touch of water and cream, season with salt and pepper
l
8 slices of smoked wild salmon 1 tablespoon grassfed ghee l 2 teaspoon olive oil l
2 organic vine ripened tomatoes Optional: Freshly Cracked Black Pepper l
l
l
2. Heat a nonstick pan with ghee until it melts and add in your eggs 3. Turn heat to low and let it cook slow and steady, stirring repeatedly to coat the pan with eggs until it slowly starts to curdle into little bits of goodness
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4. Plate immediately once the liquid eggs become soft curdles. 5. Top with smoked salmon and pair with sliced tomatoes 6. Drizzle with olive oil and season with salt and freshly cracked pepper
Spicy Pork Shashuka with Caulifower and Eggs
2.
Spice up your mom’s usual brunch fare and take her to on a spicy adventure. My Spicy Pork Shashuka is packed with bold spices and aromatics. It’s full of flavor and nutrients, minus the carbs. It’s the perfect dish to make mom and impress her with your globally inspired cooking skills.
Cook Time:
Prep Time:
10 minutes
10 minutes
Ingredients
Method:
l
2-3 ounces spicy pork sausage not in the casing
1. Heat the oil in a non stick pan that’s slightly deep.
6. Once the mixture thickens, taste and season with salt and pepper
1/4 of a whole cauliflower diced into small pieces l 4-5 ounces of your favorite tomato or pasta sauce l 1 pinch of paprika l 1 pinch of oregano l 1 pinch of dry onion powder l 2-4 whole raw eggs l 1 tsp avocado oil or olive oil l salt and pepper to taste l optional: mixed greens
2. Add the sausage and brown. Once it starts to brown, you can add the cauliflower
7. You can also add chili flakes to make it spicier
l
3. Cook for 1-2 minutes and add your tomato or pasta sauce 4. Let it come to a boil and turn heat to medium
3.
5. Season with paprika, onion powder, and oregano and simmer for 2-3 minutes
8. Now add crack eggs on top of the mixture and cover with a lid 9. Eggs with cook and until slightly firm or medium firm. I like the egg yolks to be soft boiled consistency or runny.
Grilled Chicken Quinoa Salad with Spicy Mustard Dressing
Quinoa is one of my favorite superfoods. I like having it on hand, precooked sitting in my fridge so I can use it in different ways, as rice, in salads, in soups, etc. And what better way to introduce mom to healthy eating habits than to whip up something delicious and healthy for her while also showing her a few tips on how to maintain a healthy setup so she can do it for herself when you are not around. Here’s a great dish to make mom!
Prep Time: 10 minutes
Ingredients: Serves 2 2 piece of small grilled chicken breast (sliced) -store bought or you can make your own l 5 cups gem lettuce l 2 cups steamed quinoa (cold) l 1 cup diced persian cucumbers l 2 small roma tomato diced l 1/4 cup minced parsley l 4 tablespoon lemon juice l 4 teaspoon olive oil l 1 teaspoon dried oregano l salt and pepper to season l
Mustard Dressing: l2
tablespoon lemon juice l 1/2 teaspoon dried oregano l 1/2 teaspoon dried mint (or 1 tablespoon fresh mint minced) l 2 tablespoon olive oil l 1/2 teaspoon minced fresh garlic l 1/2 teaspoon Williamson hot mustard (but you can use any mustard you like preferably one with a little heat in it) l ½ teaspoon agave
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Method: 1. Toss your quinoa with all the ingredients listed to make your quinoa mixture other than the gem lettuce. 2. Whisk ingredients for your dressing 3. Plate your gem lettuce and top with quinoa mixture and then chicken. Drizzle dressing on top
4.
Tuscan Tuna and White Bean Salad
This salad is not only healthy but also highly portable. Pack this salad in some Tupperware along with some bread, crackers or crudité. Bring a bottle of bubbly, some cheese and charcuterie and fruit. You’ve got yourself an beautiful spread for a nice picnic out with your mom. This atypical tuna salad doesn’t contain the fatty mayo component. It’s inspired by Italian Seafood salads with white beans, olive oil, lemon juice, and oregano come into play. It not only makes for a delicious salad minus the fat but also adds a big pop of freshness with the fresh herbs that it contains. Use this as your main meal for the picnic and let the other snacks play a supporting role.
Prep Time: 10 minutes
Ingredients:
Method:
2 cans or jars of tuna (you can use the ones marinated in water or the ones 1 l 1 cup diced celery l 2 cup white beans l 4 tablespoon olive oil l ½ cup minced parsley l 2 teaspoon chili flake l juice of 2 lemons l salt and pepper l 1 teaspoon oregano
Mix everything together!
l
5.
Chicken Oatmeal Shitake Soup
This is the ultimate comfort meal and sometimes these are the best meals to share with loved ones. Make dinner for mom, light some candles and whip out a nice full bodied bottle of wine. Turn on a fun rom com and enjoy a movie and dinner with mom. This meal is satisfying without feeling heavy. It’s perfect when the weather is a bit gloomy or you’re under the weather. Make a large batch, serve it for dinner and pack the extras so mom can go home with some homemade soup!
Prep Time:
Cook Time:
15 minutes
2-3 hours
Ingredients: Serves 3-4
Method
1 Whole chicken, quartered, skin peeled off l 2 slices of ginger l 4 pieces of dried or fresh shitake mushrooms l 1 large stock pot filled with water 3/4 of the way
1. To make your chicken stock simply place your chicken and ginger in the large stock pot filled with water and bring to a boil. Then turn the fire to low and cover with a lid and let it simmer for 2-3 hours or until chicken is fork tender
2 handful of steel cut
2. Add your shitake mushrooms and let it simmer for another 15 minutes.
4 cups thinly sliced
3. Your soup is ready, season with a little salt and set aside to cool.
l
l
oats l
kale
4. You can separate them into 3-4 containers so that you can eat it over a course of a few days.
5. Take two portions of the soup and add some torn up pieces of your chicken and add it into a small stockpot 6. Bring to a boil and add your steel cut oats. Let it boil and cook until it is al dente. 7. Add your kale in the pot. Let it boil for 2-3 minutes and then pour into a bowl. I like my savory oatmeal more soupy, so be sure to have 4 cups of chicken stock to start with when making the oats. Add more stock if you want it more brothy and less stock if you like it thicker. And remember to season with salt and pepper right before serving. By- Chef Kathy Fang
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Yoga Foods To Boost Your Yoga Practice
W
anting to make the most of your next yoga session? Here are 10 foods that are excellent for your body pre and post a yoga session.
1. Tofu Tofu, as we know, is a great source of vegan protein and an excellent source of iron, calcium and vitamin E. Tofu also contains isoflavones, which help to reduce the levels of low-density lipoprotein (LDL), or bad cholesterol, in your body and in turn can boost your cardiovascular health.
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2. Quinoa Yogis need their protein for energy and concentration and the super grain quinoa is one way to get it. Quinoa contains all nine essential amino acids, iron for healthy blood, vitamin B2 to help with energy production in cells, and magnesium for blood sugar control.
3. Nut butters Whether you fancy peanuts or prefer almonds, nut butters are a great way to satisfy hunger, boost your energy, and keep you powered up until it’s time for Savasana. Nut butters are super high in protein and contain the good fats to keep you healthy.
4. Watermelons Even if you’re a seasoned yoga pro, inversions can sometimes bring on dizzy spells due to dehydration. To keep your head from spinning—and your tummy from rumbling—nosh on some watermelon before throwing on your yoga gear.
5. Beetroot
Not too many people know it, but eating beets after a yoga class can effectively ward off soreness and fatigue. The less sore you feel, the sooner you can return to the mat for another class.
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6. Chia Seeds Chia is a powerhouse of fiber, omega-3 fatty acids, antioxidants, magnesium and more calcium than a glass of milk! In yoga terms this means reduced inflammation of hardworking muscles, regulated bowel function, strong bones and a healthy heart.
7. Avocado
Eating one before a yoga practice will help you feel satiated and keep your body functioning properly during all those downward dogs. The simplest way to enjoy is with a little olive oil, salt and pepper, but you can try guacamole, sauces for pasta or fish, blend it into a smoothie, toss it into a salad.
8. Kale One of my personal favourites, a serving of kale is a calcium goldmine, contains more iron than a similar-sized serving of red meat, and supplies an abundant amount of vitamin K.
9. Whole-Wheat Bread To keep tummy rumbles from ruining your zen “snack on something rich in carbs that has a low glycemic index an hour or two before your class begins.
10. Jackfruit Don’t want to miss a yoga class due to being sick? Jackfruit is a great source of vitamin C and antioxidants, which can strengthen your immune system, protecting the body from common diseases such as cough, cold and flu.
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Diet Tip
Just because a supplement is promoted as “natural” doesn’t necessarily mean it’s safe. The herbs comfrey and kava, for example, can seriously damage the liver. Always talk to a health care provider for advice on whether you need a supplement in the first place, the dose and possible interactions with medicine you’re already taking.
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5 Fashion & Lifestyle
Home Made
Face & Body Scrub To Get That
Gl o w
T
he skin cells of the face and body, regularly shed to reveal new, healthier skin underneath. This turnover process tends to slow down with age; to give your skin a boost, reach out for a body scrub with products available in your kitchen.
A scrub when massaged in slow circular motion helps to slough off dead skin, and the rubbing action itself boosts circulation and helps drain the lymph nodes, by increasing blood flow to the skin’s surface. Also, the post-wash moisturizer will be better able to soothe and hydrate your skin.
Honey Sugar Body Scrub Together the combination of these ingredients exfoliates, moisturizes and clarifies skin, leaving healthy, glowing skin. The recipe is remarkably simple and requires just three ingredients that are in everyone’s kitchen:
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Ÿ1/4 Honey
Banana Sugar Scrub Bananas are lightly moisturizing while also helping to control oil. This makes them great for you if you have areas of your body that are prone to oily skin, such as your chest or back. Those of you with sensitive skin can swap oatmeal for the sugar.
Ÿ2 tablespoon Oil Ÿ1/2 cup Sugar Whisk up the ingredients in a bowl and step into the shower. Warm 1/4 cup of honey in the microwave for a few seconds until it becomes runny but not too hot to the touch. Stir in 2 tablespoons of your favorite oil. You can use coconut oil, sweet almond oil, or even baby oil. In a pinch, you could even use olive oil, which is also great for the skin. Add sugar. (Brown sugar is great, but a basic white sugar works as well.) Mix well. After getting soaked, place the mixture in your palms and massage it in a circular motion all over your body. Rinse off in the shower.
Rice & Egg White Exfoliating Face Scrub Egg whites have astringent properties that assist in tightening of skin, while rice is rich in vitamin B which helps with cell regeneration and slows aging.
Ÿ 1 ripe banana Ÿ 1 tbsp brown sugar Ÿ ¼ teaspoon vanilla (optional).
Ÿ 2 tablespoons brown rice
Mix ingredients to combine but avoid mixing too much, as it will thin out the recipe. Apply in the shower and allow to sit about a minute, then gently massage over skin in circular motions. Rinse.
Ÿ Egg white Use a coffee grinder, grind brown rice grains until fine. Add egg white to create a paste, and gently massage in circular motions to exfoliate dead skin. Rinse with warm water to remove.
Tomato Sugar Body Scrub
Coffee & Sugar Body Scrub The aroma of coffee with vanilla or any other scented oil creates a very relaxed and a soothing experience and exfoliates the skin. Antioxidants in coffee can help in preventing premature ageing and are believed to fight cellulite.
Ÿ 1 cup ground coffee Ÿ 1 cup raw sugar Ÿ 1/2 cup coconut oil Ÿ 5-6 drops of essential any essential oil (optional) Mix all ingredients together and apply all over your skin. Rub in a circular motion for deep absorption of the nutrients and cleansing. Wash with lukewarm water.
Tomatoes are rich in Vitamins A and C. This homemade scrub can help in preventing acne, it lightens your complexion, removes tan, and makes your skin look fresh and smooth.
Ÿ 3 tomatoes Ÿ 1 cup sugar Puree the tomatoes in a blender and then in a bowl mix it with sugar. Massage this mixture on your skin properly or use an exfoliating brush and move in circular motions. Wash with lukewarm water. An important benefit of using a scrub is it gives a refreshing texture against the skin and with a captivating scent that fills the shower allows one to enjoy the treatment.
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e s i r o s s e Acc
Your Look With These
Top Handbag Trends For
H
2019
andbag shopping tends to either end with an investment style or a more trend-driven piece that feels of the moment. If you’re in the market for something new to kick off 2019, this is your moment because there’s a handful of gorgeous new bags that feel fresh for the New Year but will also hold their style value for seasons, thanks to their timeless designs.
1.
Box clutches have been around forever. Update your standard style with the new addition with a trusty top handle that will make a statement this season. Staud’s latest style is one for the books, with its modern trapezoid shape in always-in-style mock croc.
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2.
While nylon belt bags can be around, we have a feeling we’ll be seeing more of sporty messenger bags throughout the coming years.
5. 3.
Slung across the shoulders is Loewe Gate Small
Textured-Leather Shoulder Bag ($2150),
If it’s a fun party bag you’re in the market for, don’t pass up a
Balenciaga stunner. While this triangular shape is looks very right now, we have a feeling it may become a new classic in a few years. And hey, you can’t go wrong with glitter, ever.
4.
which is one of Loewe’s latest options that is elegant, forward, and practical. You could literally use it every day for the next five years, and it would never get old. Get set to upgrade your style.
Versatile in nature with the ability to be dressed up for work or down on the weekends, Acne Studios
Musubi Mini Shoulder Bag ($1050) must-have bag from their Studios.
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T
here are few things quite so nerveracking as stripping down and facing those fluorescent fitting room lights after a winter of freezing weather, Netflix marathons, and maybe a little too much comfort food (hey, we’re all human). As an athlete and entrepreneur turned swimsuit designer, I’m always traveling, and I live in my bikinis yearround—so I know firsthand how stressful it can be when swimwear *doesn’t* work for your body type. But slipping on a suit that instantly fits, flatters, and flaunts your shape in the best possible way is a true confidence boost, and that’s true no matter what size is printed on the tag.
Best
Swimsuits For Your
Body Type
With my new line of swimsuits, Monarch Reign, my mission is to help every woman look and feel like royalty on the beach. Launching this Summer, each piece features luxe touches like embroidery, beading, and mesh to showcase the individuality that makes every woman beautiful. Creating Monarch Reign gave me an insider’s perspective on which swimwear worked best for various body types—and how seemingly small
design details could be used strategically to make a huge impact. So, whether you’re rail-thin, athletic, curvy, petite, pearshaped, or anything in between—breathe a sigh of relief and get ready to make this your best shopping trip yet…Without further ado, here are my tips for finding the best suit to suit you:
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Petite For petites, finding the right bikini bottoms will put your look over the top: Create the illusion of length by opting for a highcut bottom. This trick will make your legs look sky high, while also drawing the eye away from the torso.
Curvy Stomach
Large Chest Alas, when it comes to curvier chests, a string bikini is not going to cut it… After all, it’s hard to enjoy a day at the beach or pool when you feel like a wardrobe malfunction waiting to happen. The great news is there are more options than ever for larger cup sizes, so it’s never been easier to find cute suits that are both sexy and supportive. Underwire is the undercover star here, so look for tops that have it. And your most flattering fit, be sure to look for thicker suit straps and double-stitched bands as well…These often-overlooked details will keep your girls lifted, and (bonus!) also create the illusion of a smaller waistline.
Whether you’re apple shaped, dealing with bloating, or simply want to whittle your middle, there are plenty of options to camouflage a curvier belly. A onepiece with a plunging neckline is one of my favorite options in this case— the low-cut front draws the eye up, keeping the tummy out of the spotlight; styles with ruching throughout the torso also work well. For a retro flair, choose a bikini with high-waisted bottoms and channel your inner pinup.
Athletic As an athlete, you work hard for your physique—and when it’s time to hit the beach you want to highlight your best assets. Two-tone or mix and match pieces are a great way to subtly show off certain areas of your body by creating contrast. And if you want to create the illusion of narrower shoulders while also showing off toned abs, a halter-top bikini will suit you perfectly. By- Ashley Busch
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Small Chest Embellishments are a small chested girl’s best friend. For a bombshell look, create balance by going for flirty frills, beading, and ruffles up top. For added oomph and a push-up effect, look for padding in the cups.
Fashion & Lifestyle
May Special
Ranked 33 Among
'Top 100 Most Influential People In Health & Fitness'
Kelsey Wells Puts On Her Beast Mode For
2019
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L
isted as number 33 on Greatist's ‘Top 100 Most Influential People in Health and Fitness’ next to Oprah Winfrey, as well as Business Insider’s '50 Best Fitness Instagram Accounts to Follow in 2018', Kelsey Wells is the Trainer that we all need in 2019!
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“
Taking A Holistic Approach To Postpartum Health, Kelsey Encourages Women To Care For And Nurture Their Bodies.
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At the age of 29, Kelsey has become one of the most sought after personal trainers to provide health and fitness advice to women around the world, including for her over 1.8 million Instagram followers. Kelsey rose to influence following her transformation photos in 2016 when her message of wanting women to feel beautiful was heard online. Her social post ‘Screw the Scale’ went viral in July 2016 when media recognised Kelsey’s passion and desire to share her message with women globally. Women haven’t stopped resonating with Kelsey since, as she continues to help her community focus on self-love, inner strength and lifting weights without intimidation in the gym. Now Kelsey is a proud Sweat trainer and the creator of two workout programs; PWR - a gymbased weight training program designed to help women sculpt lean muscle and increase their overall strength, and Post Pregnancy designed to carefully assist women in regaining their strength and confidence after having children through low impact abdominal, pelvic floor and full body workouts. Taking a holistic approach to postpartum health, Kelsey encourages women to care for and nurture their bodies.
Women Fitness President, Namita Nayyar, joins the Sweat Trainer for an illuminating chat about her PWR Program and how she wishes to inspire more and more women in 2019! You are the world’s most popular “fitness mama”, what motivated you towards fitness? Initially I turned to exercise in hopes to cope with my anxiety and change the way I looked. I had not been active previously in my adult life and I simply didn't understand the power that taking care of yourself could have on your life. As I began to incorporate regular exercise into my life I quicked to learn that fitness is more than physical.
Why is it so important for people to understand that they need to ‘Screw the Scale’? The scale alone is not an indicator of health or fitness there’s so much more to it than that. It’s so much more important to focus your efforts and energy on how you feel, rather than trying to achieve a specific number on the scale. It’s also important to focus on strength based goals. What does your first meal of the day look like? I always start my day off with greens powder and apple cider vinegar drink. It helps with my digestion and helps kick start my day with good energy. For breakfast, I will typically have greek yoghurt and berries or eggs scrambled with veggies.
Not only did exercise help me cope with my anxiety holistically, but I then began to understand that my body didn't need to be changed - my mindset did.
The first thing that you changed in your unhealthy routine? 5 must have foods in any diet for weight loss diet? The first change was incorporating exercise 3-5 times per week for 30-60 minutes. Once exercise was no longer so daunting and physical activity was a part of my routine, I then began to make small changes towards better nutrition.
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What is the PWR Workout by Kelsey Wells and why should one must give it a try? PWR, short for Power, is a hypertrophy gymbased weight training program that is designed to help women sculpt lean muscle and increase their overall strength. It takes classic and proven weight training exercises and blends them in a unique way that really allows women to maximise their time and efforts in the gym. A goal of mine with creating PWR was to encourage women to try weight training and to lift weights without intimidation in the gym. Why is a good warmup so important before a workout session? Warming up before working out is important to get your blood flowing and get your muscles warm so that you can avoid injury.
Before starting resistance training, what are the key points to keep in mind? £ Have Confidence: don't be intimidated, you have every right to be in the gym and using the machines as anyone else does. Have a plan: follow a program or get a personal trainer. £
£ Use correct form: this is extremely important when weight training. £ Select the right weight: Whether you're lifting to build muscle, gain endurance, increase flexibility or get stronger, picking the right weights for your goals is very important. £ Listen to your body: If you’re feeling any straining or pain that doesn’t feel normal, you might want to consider dropping the weight. If you don’t feel anything at all, maybe raise it. Also - the last few reps of your exercises should be significantly harder than the previous reps. This should be for each and every individual set of repetitions.
Be consistent: I cannot stress this enough. Being consistent with your efforts over time will help you achieve the results you want. £
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“
You Should Only Start Working Out Post Pregnancy Once You Have Clearance From Your Doctor.
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According to you Is there a perfect time to begin working out, post pregnancy? First and foremost, you should only start working out post pregnancy once you have clearance from your doctor. Don’t feel pressured to rush back into working out or start working out - enjoy your time with your baby. This is such a special time in your life, be appreciative of what your body has just gone through and the miracle it has given you, give yourself grace. Three components that are a must in a post pregnancy fitness regime? Again, the most important thing is that you have clearance from doctor to begin exercise after you have given birth. It’s also really important that you select a program that attends to the changes that your body has just endured like Pelvic floor and abdominal separation. My Post-Pregnancy program is designed to assist women to regain their strength and confidence after having children through low impact abdominal, pelvic floor and full body workouts. What motivated you to become a SWEAT Trainer? My fitness philosophy aligned with Sweat’s in that we want women to live happier, healthier and longer lives and we truly believe this can be achieved through health and fitness.
“
Social Media Has Enabled Us To Do Most Importantly It Allows Like Minded Women To Connect With And Support Each Other On Their Individual Journeys.
Your favourite activewear brands are? That's a tough one, I love so many brands. I choose activewear based on the fit, the quality and the comfort of the pieces. At the moment I am loving Koral, APL, Alo Yoga, Lorna Jane to name a few. Define Women Fitness website for our viewers. Fitness publications, like Women Fitness, provide women with great content that aims to inspire, motivate and guide women on their health and fitness journey’s. Do you follow any skincare and hair care routine, after a sweaty workout? Not particularly after a workout, but I do take very good care of my skin by washing and moisturising both morning and night. After a long hard-working day, what do you look forward to? Stress -busting tips? Seeing and spending time with my boys - my son Anderson and my Husband Ryan - they are my everything.
Social media has grown big. What is the best and worst part about it? It’s important to remember that social media can often present a highlight real, however I truly believe that social media is an incredible tool for women around the world to communicate and unite through similar passions like health and fitness. There is so many wonderful things that social media has enabled us to do most importantly it allows like minded women to connect with and support each other on their individual journeys. 5 things we’ll always find in your gym bag? £ iPhone £
Airpods
£
Sweat towel
£
Apple watch
£
Drink bottle
Resolutions or goals for 2019? Continue to help more women around the world on their health and fitness journeys. Travel to new places and meet more of my incredible community. Message for your 1.8 million followers on Instagram? Fitness is not about fad diets and following what’s on trend. It’s about making manageable, practical, life changes to help you live healthier and happier. If you’re feeling discouraged in your fitness journey, take a step back, take the pressure off, and simplify things. Don’t let fear or insecurity rob you of your potential. Get outside your comfort zone and believe in yourself you really can achieve anything you set your mind to.
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5T
Smart Food Switches
Weight Loss Guide
To Make That Help You Lose Weight
o help you achieve your best body yet, here is a compilation of 5 simple food switches that can amp up your daily routine and trim your calorie intake and waist line down significantly.
1. Fresh whole fruit (not dried packaged fruit)
1
Opting for apple slices or an orange is a much smarter option than opting for a package of dried cranberries or raisins. The whole fruit will not only fill you up, but is far more nutritious and nourishing, yet comes with less calories than their dried counterparts.
2. Greek yogurt (not sour cream)
2
Adding a couple of tablespoons of Greek yogurt to your recipe, replacing sour cream, is a great tip to add some nutritious benefits to your meal without sacrificing any flavor. Not only is the texture the same, but you can save up to half the calories!
Photo Credit: Jennifer Causey
4
3. Lettuce wrap (not burger bun) Add an extra crunch to your burger by losing the bun! When you are ordering out, ask for the lettuce bun, here you are saving hundreds of calories and you will feel just as full because of the proteinpacked meat patty.
3
5
4. Veggie Sticks (Skip the chips!) Cut up some veggies into sticks (peppers, cucumbers, celery make great options!) and enjoy with healthy dips. Skip the chips and avoid the extra calories and fat. A great option for a dip is an avocado salsa!
5. Olive oil (Avoid creamy salad dressings) Salad dressings are ladened with fat and calories. Drizzling any salad with moderate amounts of olive oil, salt & pepper is a much smarter choice. By- Dr. Priya Khorana
DrasLtoisc s: Weight
What The
Experts Don’t Tell You
F
irst and foremost, don’t for an instance think that this article is trying to persuade you NOT to lose weight. On the contrary, as the authorities are keen to remind us, obesity is a serious topic right now with far too many people suffering from it.
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Instead, today we are going to speak about some of the so-called side effects that occur when you do start to shed the pounds. As we all know, losing weight rapidly can be unhealthy, but even if it is staggered over a long period of time your body can experience effects that you might not have been expecting. Through today’s post, we will take a look at some of these effects in further detail.
Side effect #1 Saggy skin
If you are in the process of losing a lot of weight, there’s every chance that this first issue will occur. It tends to happen when you have lost a lot of weight in a very short period of time, but in truth it can happen through any weight loss journey. Your body has had so much skin “protecting” its larger frame, so as soon as this frame starts to shrink your skin doesn’t follow suit. Exercise, and specifically resistance training, can you help you with this matter. In addition, some people might turn to a plastic surgeon to help them along their way.
Side effect #2 Your period might be affected This next point might raise a few eyebrows. After all, the general consensus is that weight loss only affects you “aesthetically”, and in no other way. However, if you lose a lot of weight, your body can be tricked into thinking that it is being starved. The knock-on effect is that lectin will close off your menstrual cycle, as your body thinks that it’s not in a healthy enough state to experience a pregnancy. It’s one of the many “smart” ways in which the human body functions.
Side effect #4
Side effect #3 Future weight loss journeys can be more difficult Your new weight tends to result in a lower metabolic rate. For anyone who has studied weight loss in-detail, this simply means that it’s harder to burn calories through the course of a day. Ultimately, if you are preparing yourself for round two of weight loss, prepare yourself for a much harder journey.
You might get colder This final side effect we are going to talk about is another eyebrow-raiser. Again, we are all trained to think about the physiological changes to our bodies, but beneath the surface other issues can creep up. We’ve just spoken about your metabolic rate slowing down, and in conserving energy in this way it can mean that it struggles to keep your body warm. Not only that, but with less fat present to act as insulation, it means that you can start to feel a lot colder than you did in your “former” body.
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Wellness
5
Tips & Tricks On Self-Care: Make Time For You, Put YOUR Health First
I
First and foremost, our body cannot function properly without a sufficient amount of sleep. We heal, restore, grow, create memories and store information when we sleep. This sets the stage to promote a healthy fusion of mind, body, soul. Next, if you said exercise you are correct! Stay Active! Here’s why: The most natural way to avoid diabetes, protect your heart, be in a great mood, have more energy, feel and look great is by breaking a sweat! Swim, walk, jog, sprint, bike, do some yoga, and remember you don’t have to be in a gym to exercise. Standing in a long line? Knock out a few squats! Watching TV? How about some planks or push-ups while lying on the living room floor. Or pull out that jump rope hiding in the back of the kitchen drawer and get jumping.
t’s an exciting time! New year means new beginnings. Time to clean the slate and start fresh or perhaps tweak your current health routine. Below are my five top tips and tricks for self care this 2019. Sex, Hugs, Snuggling and Kisses– Oh yes! Studies show hugging and snuggling relieves anxiety, strengthens relationships, improves mood. So the next time you see your loved one wrap your arms around them. This is self-care and great for those around you! We’ve heard it all before “you are what you eat”. There is some truth to this. To live a long healthy life and protect your body its essential to follow the food pyramid – veggies, fruits, high fiber diet including proteins and small amount of fats/carbs. It’s a fact, green leafy veggies can help keep the colon healthy and reduce risk of colon cancer, which is on the rise. This is why the age limit for colonoscopies were reduced from 50 to 45 for early detection, which leads to better prognosis.
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Sufficient Amount Of Sleep. Stay Active! Sex, Hugs, Snuggling And Kisses Follow The Food Pyramid Be Positive And Patient
Finally, be positive and patient, set goals and complete them. Be the best you, not someone else. Make a plan and keep it. Whether it’s a short walk vs. a mile run- we all have to start somewhere! The hardest part is getting started, but once you do, you will never regret it. By- Dr. Janette Nesheiwat
6
Best Yoga
Influencers
Y
oga has now become one of the most loved and practiced form of exercise. It is because yoga is not only an exercise for one's physical well-being, but also their mental health. So on the wonderful occasion of International Yoga Day, Women Fitness presents to you 6 Yoga influencers that will surely make you want to try out an asana
2019 To Follow In
1. Karissa Becker The Giving Mom
1. When did you start with yoga? I began practicing yoga after my second child was born, 7 years ago. I was so grateful to find the practice because not only has it given me the gift of strength and resilience it has also given me the tools to teach my children how to meditate and find inner peace within themselves. 2. One word to define yoga? Life 3. Yoga in the morning or evening? Definitely both!
@thegivingmom
4. One benefit of yoga? The best benefit of yoga is the inward journey it takes you on. It’s different for each of us, but the concept is the same — through the meditations and physical asanas we dive deeper into learning about ourselves and what we need to feel healthy, happy and fulfilled in our lives.
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5. How would you be celebrating #InternationalYogaDay? I will absolutely be doing some fun Acroyoga with my two kids here in our home on the Oregon Coast! (And of course, sharing on IG (@thegivingmom) snippets of our time on our mat!
2. Ava Johanna
1. When did you start with yoga? In the midst of crisis and 10 hour work days, I had what I now recognize as an "intuitive hit" that there was something I was missing in my life. I had always been an athlete, but through stressful work deadlines and dedication to my corporate job, I lost my connection to any physical practice and was mostly sedentary. I downloaded ClassPass and attended a heated Vinyasa class at a boutique studio. That class and teacher changed the entire trajectory of my life and I vividly remember laying on my mat in savasana, covered in sweat, thinking to myself, "I need to make people feel as good as I feel.�
@avajohanna
2. One word to define yoga? Expansive 3. Yoga in the morning or evening? Morning
4. One benefit of yoga? Yoga supports the establishment and development of awareness. 5. How would you be celebrating #InternationalYogaDay? Meditation and pranayama followed by a Vinyasa - the sweatier the better!
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3.
4. One benefit of yoga Unshakable confidence. When you learn how to engage your physical core in new ways, it ignites your spiritual core and center of personal power. Discovering new ways you can move your body with deeper awareness expands what you think is possible in every area of your life.
Lara Heimann 1. When did you start with yoga? I started practicing yoga 25 years ago and shortly after, became a teacher. I was already a Physical Therapist and specialized in neurodevelopmental treatment. Over those years, I honed my own style of yoga, called LYT (Lara’s Yoga Training) by applying my physical therapy background to the practice. It started in a small studio space in my home that could fit 5 students and has grown into a large public yoga studio in Princeton, NJ along with a brand new online studio, called LYT Daily, where I host daily classes to students around the globe as part of my Movement by Lara brand.
@lara.heimann
2. One word to define yoga? Awareness 3. Yoga in the morning or evening? Yoga in the morning is the most beneficial because you can establish good movement and thought patterns right away and then put them into use all day long. When you wake up, your body and brain are more likely to default to their compensatory habits and imbalances. Break free of those by doing yoga first thing to create a better brain map for your body to follow during the day. That said, an evening practice is very helpful to reset any suboptimal movements you made during the day.
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5. How would you be celebrating #InternationalYogaDay (June 21) On International Yoga Day, I will be finishing a 3week hike across Wales with my husband and two children (13 and 16) to benefit Farm Sanctuary, the nation’s largest and most effective farm animal rescue and protection organization. The hike is called Coast to Coast for Compassion and it is my family’s third year doing it. In 2015 we hiked across Northern England and in 2017 we hiked across Scotland. Between those two hikes, we raised $45,000 for Humane Education. Before that, my husband and I biked 4,000 miles across the US to raise awareness and $25,000 for Parkinson’s Disease research.
4. Rachel Brathen
1. When did you start with yoga? The first time I ever took a yoga class was on the beach in Thailand on a family vacation. I was a young teenager. I didn’t pick up the asana practice just then, but I remember feeling something during that class - like it was a coming home. I didn’t find yoga in the typical way. I began with a very disciplined mediation practice. I used to mediate on the beach everyday when I lived in Costa Rica. Most people practice asana to mediate afterwards! I was so scared to start an asana practice because of severe pain I had in my back. Eventually and slowly, I grew to love the physical side of the practice as well. 2: One word to define yoga? Home 3. Yoga in the morning or evening? Both! I usually practice in the morning as the sun rises. It is a great way to start your day and prepares you for anything to come! But, it is also beautiful just before bed to get rid of those little places of tension before falling into a deep night’s sleep. We all lead busy lives - whenever you can fit yoga into your day is great.
@Yoga_Girl
4. One benefit of yoga? It always pulls me into the present moment. No matter what struggles may be going on in my life, when I am practicing I am one with my breath and can focus on the right here, right now. Which is all that we ever have anyways! Yoga brings me back to my heart, again and again.
5. How would you be celebrating #InternationalYogaDay? Hopefully I will find some time to step on my mat! Lately my daughter has been so close to me it seems we have merged into one person and it has been hard to find time for myself. But that is the practice of yoga too… If I can’t find time on my mat, I find it in the little practices of every day when I encounter something difficult and take a moment to pause before reacting. Taking these little moments to check back in with yourself and with how you are feeling is yoga, off the mat. When we are able to expand our practice beyond asana is when we start to become of true service to ourselves and the world around us.
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5. Claire Grieve 1. When did you start with yoga? I started practicing over a decade ago. I immediately became obsessed with learning as much as I could from all of the local masters. 2. One word to define yoga? Calm. Getting onto my mat allows me to turn off the world for a bit.
@claire_grieve
3. Yoga in the morning or evening? Both! I practice an energizing yoga flow and meditation in the morning to get my day started and enjoy a restorative practice at night to help me wind down and release the stress from the day. 4. One benefit of yoga? Mindfulness. Yoga cultivates a mindfulness that extends beyond the mat into all aspects of life. It is truly transformative. 5. How would you be celebrating #InternationalYogaDay? I'm going to go all in on relaxation. After working with my clients, I'll do a sound bath meditation and a deep and restful restorative yoga practice followed by a long epsom salt bath.
6. Kat Flowers 1. When did you start with yoga? I began practicing yoga at age 20 to help with depression and anxiety. (4 years ago) @creatingkatflowers
2. One word to define yoga? Sanctuary. 3. Yoga in the morning or evening? Upbeat vinyasa in the morning and restorative yoga in the evening 4. One benefit of yoga? Yoga focuses on breath and stillness, which are integral parts of my coping with extreme anxiety.
5. How would you be celebrating #InternationalYogaDay? I celebrate International Yoga Day by practicing on my own, and then offering foundational classes to beginner yogis, so that they can begin their journey with the practice. I use International Yoga Day to spread word about the practice, and find to ways to help others with similar issues who are curious if yoga can also support their mental health journey
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Yoga Tip
Sattvic food is considered as the purest form of diet. It is believed that Sattvic food is suitable for those who follow a yoga regime. It helps in nourishing the body and maintains a peaceful state. You stay calm and your body gets purified.
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Sun Sign Fitness
Aries: As the weather warms up, take this opportunity to go on a bike ride, enjoy a hiking trip, or try out some summer sports to burn off that energy. Get in as many trips to the gym as you can while Mars is still in Gemini. Don’t push yourself too hard to get back to where you were. Doing so could cause frustration and injury. Instead, use this as a time to rest and focus on the mental aspect of your health and not just the physical.
Taurus: Are you looking to get toned? more fit? try something other than the same old treadmill? Take this opportunity to assess your goals and make plans for the healthier, fitter, you. Don’t forget to take a few gym selfies because you’re smokin’ even if you’re covered in sweat and your hair is a mess!
Gemini: Your mood is upbeat and your endorphin levels are so high that you’re grinning during even the toughest workout. Be careful not to go overboard. If you push your body too hard, it will rebel, causing you to burn out. Don’t be too hard on yourself, but don’t give in to temptation. Try to go to the gym, even it’s just to do the lowintensity machines. You’ll feel much better afterward.
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Cancer: It’s time to focus on your mental health and root out the source of your anxiety. It’s okay stop and rest. Instead of lifting weights or doing some intense cycling, be gentle with your body as you work out. Do some yoga or tai chi, or get a deep tissue massage. You want to practice something that works both your body and your mind.
Leo: While you are powerful as a lion, you simply do not have the time or energy to keep up with your ambitious workout goals this time. You are a competitive person by nature and when you see someone doing better than you - whether it’s lifting more weights or killing it in spin class you NEED to beat them. Jealousy is an ugly color on everyone, but it really doesn’t suit you. Chill, Leo.
Scorpio: Okay, so you haven’t been the best at sticking to a workout routine, and your gym attendance has been spotty lately. Mars has been in Gemini since April, leaving you uninspired to do anything but binge-watch your favorite TV series (again). But don’t throw out your gym membership just yet, Scorpio. Things are about to get physical.
Aquarius: Creative energy is simply flowing out of you this month. Use it to your advantage by applying it to your workout. Whether you change machines, classes, or even playlists, as long as you keep it fun and different, you’ll be reaching your goals in no time. No one would be surprised if you created a new exercise during this time, too.
Virgo: Start off with getting your mind in shape and the rest will follow. This might be the perfect time to start planning a trip to a yoga retreat to recharge your batteries. Have you been dreaming of getting six-pack abs or running a marathon? Now is the time to make it happen. Speak to a trainer and start doing some research. You’re in it to win it!
Sagittarius: You were a tornado of activity last month, and that energy carries over to the beginning of May. You’re always willing to tackle any challenges that come your way. While this is a great attitude to have, try not to go overboard with it. Reevaluate your fitness goals and timeline. Are they truly achievable or is that just your ego talking? Be honest with yourself now and save yourself some frustration later.
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Libra: Take this opportunity to end certain time-consuming activities while you can, like that dance class or an extra month with your trainer. Be prepared to slow down or you’ll be overwhelmed with obligations. Don’t fall apart when things don’t go your way. Try some hot yoga or even kickboxing to release some of that pent-up frustration. Eat right and take things slowly. Your body can use the rest.
Capricorn: Tension is high while Venus is still hanging out in Aries, causing you major stress and headaches that zap your energy. Be kind and focus on practicing self-care to get you through. Try doing some yoga or mindful meditation. Or, when all else fails, a nice sauna should do the trick. Keep calm and carry on, Capricorn.
Pisces: You crave stability in your workouts, and earthy Taurus can help you develop a nice rhythm that helps you stick to your goals without things getting overwhelming. Remember that slow and steady wins the race. Take some time to recharge with the full moon in Scorpio on the eighteenth. You’ve been pushing your body to its limits, so treat it to something nice, such as a hot bath
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