WomenFitness March/April 2020
7
10
Nail Art
Exercises For An
Amazing Yoga HIIT
Trends For
2020
Workout
+
15
Healing Your Pelvic Floor After Childbirth with
Mula Bandha
+
Best Gym Clothes To Buy For
Charlene Bazarian
Your Inner Fitness Freak
Courtney Hope
Smoothie Recipes For
Healthy Skin
In Conversation With
Bold, Beautiful and Fit!
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Cover photo credits: Angelina Venturella
Contents EDITOR'S NOTE
03 March is officially the month to celebrate women, with International Women’s Day falling on the 8th of March. Therefore, Women Fitness brings to you some inspiring pieces from few of the most followed and loved women in the world.
32
Courtney Hope
MAIN STORY
04 In her interview with Ms. Namita Nayyar, President Women Fitness Miss World 2019, Toni Ann Singh talks about her life journey and future dreams and aspirations. WORKOUT
12 Lisa Mignosa shares this exciting and effective blended HIIT workout and recommends using a timing of 20 seconds on followed by a 10 second isometric/static hold.
15
18
Photos Credits: Brett Erickson
A DNA test can evaluate specific genetic profiles that have been researched and scientifically linked to fitness and nutrition outcomes.
PREGNANCY By engaging the mula bandha (root lock) one can heal after childbirth. Mula bandha can also initiate a deeper sense of stability in both the body and the mind.
15 DNA test
HEALTHY EATING
20 In reality, not all carbs are bad—however, when the carb is refined, many important, beneficial nutrients can be stripped away.
22 Did you know smoothies can also actually be a great skin health booster? Come let's find out how!
FASHION & LIFESTYLE
22
Smoothies
27 It’s time to step up your nail art game for
12 HIIT
workout
life’s too short for boring manis, right? Here are our top 10 nail art trends for 2020.
WOMEN'S DAY EXCLUSIVE
32 Courtney Hope has quite an impressive body of work and she certainly also puts her own body to work because, in addition to her acting career, Courtney is also a certified personal trainer and accredited instructor in cardio barre, Pilates and Piloxing. Watch out as our Guest Contributor Charlene Bazarian gets into a chat with her!
27
Nail Art Trends
WEIGHT LOSS GUIDE
41 There’s no magic cream or exercise that’s Photo Credit: Dana Lane Photography
Follow us on: @womenfitnessandhealth
going to tighten sagging skin after weight loss on its own. That’s what makes excess skin a difficult problem in moderate cases.
SHOPPING
43 Getting up and hitting the gym can be @womenfitness @womenfitnesscelebrities
18
Mula Bandha
quite the task especially if you gotta attend a morning session. Well not anymore! With these super trendy gym clothes we bet you’re going to up to hit the gym everyday.
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Trendy Gym Clothes
EDITOR'S NOTE
March is officially the month to celebrate womanhood, with International Women’s Day falling on the 8th of March. The day also marks a call to take action for accelerating gender parity. Internationally, purple is a colour for symbolizing women striving for justice and dignity. 2020 International Women's Day is directed towards 'An equal world is an enabled world'.
“Above all, be the heroine of your life, not the victim.” - Nora Ephron
This day offers an opportunity to reflect on progress made, to call for change and to celebrate acts of courage and determination by ordinary women who have played an extraordinary role in the history of their countries and communities. Two female achievers who deserve hands up and feature on WF magazine are Courtney Hope, who is a American film and television actor. She is also a a certified cardio barre, Pilates, and Piloxing instructor. She loves training people, inspiring them, and watching their transformations mentally and physically!
Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor Rohit Nayyar Chief Business Officer Rhea Nayyar Head Social Media
Contributing Writers
Guest Writers
Dr. Priya Khorana
Lisa Mignosa
Lara Heimann
Erin Mahoney
Kathy Fang
Susan Bowerman
Another role model for International Women's Day, is Toni-Ann Singh, Miss World 2019. She shares her perception on Women of today "I hope that any girl looking at one of us will see herself reflected, and realize the greatness of the potential that lies within. I look forward to a world where celebration of beauty, in all its forms becomes the norm, so that there will no longer be a need to discuss race, color, or creed when discussing the capabilities and accomplishments of women." All this and latest on diet, exercise, beauty and yoga. Be Proud of Yourself, Namita Nayyar President, Women Fitness
Charlene Bazarian Taryn T. Francis
03 | WOMEN FITNESS – womenfitness.net
Main Story
ToniAnn Singh
Miss World 2019 Opens Up on Her
Exercise, Diet & Beauty Routine
M
iss World Jamaica, ToniAnn Singh has been crowned the 69th Miss World At London, 14 December 2019, at ExCel London Toni-Ann Singh aged 23 has been crowned the 69th Miss World by her predecessor Vanessa Ponce de Leon at the grand final hosted by Peter Andre and Megan Young.
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“
A tearful newly crowned Miss World 2019 said:
So Honored And Grateful For This Opportunity But Most Of All I’m Thinking About The Work That Needs To Be Done And That I Have The Platform And The Means To Do It. I’m Ready To Get Out There And Work. I’m Excited!”
Toni is a women’s studies and psychology student at Florida State University who aspires to be a medical doctor. Previously she has worked as president of the Caribbean students association on campus. In her free time, Toni enjoys singing, cooking, vlogging, volunteering, and singing.
Her special talent is that she can sing classical opera. The most important thing in Toni’s life is her mother who has facilitated her dream by supporting her in every way possible. Lulu, one of Britain’s most iconic singers, with an internationally renowned voice performed a very festive ‘Run Rudolph Run and closed the
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show performing ‘Shout’, The show opened with Kerry Ellis, a West End and Broadway star singing ‘Rise Like A Phoenix’ with other performances by Andre singing ‘Mysterious Girl’ and Misunderstood, an all-singing all-dancing duo from South London who performed ‘Girls in London’ with the final 12 contestants.
About Miss World Miss World is the oldest and largest international pageant first created in the United Kingdom by Eric Morley in 1951. Julia Morley is the Chairman and CEO of the organization which has representatives in 140 countries. Today, Miss World is a platform for women from across the globe to raise awareness and funds in aid of humanitarian causes. The organization prides itself on its philanthropic focus with millions of dollars being raised for good causes every year through ‘Beauty With A Purpose’.
UK broadcaster and TV celebrity Piers Morgan asked the final five contestants their last question before the judges had to decide who would wear the famous blue crown. Celebrating the icon theme, Zandra Rhodes was one of the judges. Miss World France, Ophely Mezino was the runner up, and Miss World India, Suman Rao was placed third after the culmination of a month-long Miss World Festival that saw contestants from 111 countries competing in a number of fast track challenges. These included Multimedia, Sport, Talent, Top Model, Head to Head Challenge and Beauty With A Purpose. The highly anticipated final was broadcast live in the UK on London Live, streamed on www.missworld.com and 150 countries. Across all social media, the festival and final has received more than 2 billion hits.
The competition has the largest international broadcast audience with more than a billion people watching on TV, in the media, and across its social media channels. Each year contestants from 140 countries enter Miss World. Reigning Miss World is Vanessa Ponce de León from Mexico. 68 Miss Worlds have been crowned. Toni is a women’s studies and psychology student at Florida State University who aspires to be a medical doctor. She has worked as president of the Caribbean students association on campus. In her free time Toni enjoys singing, cooking, vlogging, volunteering and singing. In her interview with Ms. Namita Nayyar, President Women Fitness Miss World 2019, Toni Ann Singh talks about her life journey and future dreams and aspirations,
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You have won the Miss World Pageant 2019 marking the first time in history that a person of Jamaica-base and Indian origin has won the title for Miss USA, Miss Teen USA, Miss America, Miss Universe, and Miss World. How do you feel about being a part of this historic moment? I am proud to share a moment like this with these strong and empowering women. I believe representation is so important. I remember the first time I realised girls could become doctors was also the first time I met a female doctor. I hope that any girl looking at one of us will see herself reflected, and realise the greatness of the potential that lies within. I look forward to a world where celebration of beauty, in all its forms becomes the norm, so that there will no longer be a need to discuss race, color, or creed when discussing the capabilities and accomplishments of women.
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After your ground-breaking win, you took to twitter and said “To that little girl in St. Thomas, Jamaica and all the girls around the world — please believe in yourself. Please know that you are worthy and capable of achieving your dreams. This crown is not mine but yours. You have a purpose.” Define your purpose and how you wish to achieve it? I was born to serve. When I sing, I don’t just sing for myself. I sing for all the hearts that feel so many emotions but are unable to express themselves. When I studied, I didn’t just seek to learn for myself. Coming from a very rural area of Jamaica, I knew that I needed to make the most of all my opportunities in order to bring that knowledge, ideas, insight and experience home to benefit my community. I have no exact plan, or really any set idea on how I will continue to serve. I do know, however, that I will continue to answer the call to action when I hear it. During the competition, you earned a resounding applause from audiences for singing Whitney Houston’s hit “I Have Nothing”. Is this talent that you wish to nurture further as a career? How would you define role of music in your life and its benefits? I always tell myself, “If the door opens, I’ll walk through it.” Music has been a part of my identity my entire life. When I’m happy, sad, sick, trying to stay awake or on long road trips, I sing. I can truly say there is always a song in my heart that helps me to get through everything life throws at me.
Getting to fitness, tell us about your workout routine that you follow on a day-to-day basis with all that travelling? If I don’t get the chance to go for a run, or to hit the gym, I’ll usually watch a workout video online and get my heart rate up that way. Things I do every day, no matter what: 100 total calf raises. (Some days I have to get clever about where I sneak them in, but it helps me to walk comfortably in heels) 100 jumping jacks before showering for bed
Music Has Been A Part Of My Identity My Entire Life. When I’m Happy, Sad, Sick, Trying To Stay Awake Or On Long Road Trips, I Sing.
An optimum balanced diet is a significant factor to look and feel your best. What is your diet routine while preparing for competition or not. Foods you love to eat, would advise women to eat? 5 foods you avoid in your diet? To represent your country at Miss World there is no requirement to be a certain dress size or particular shape, we promote body positivity, confidence and healthy attitudes to our bodies. When preparing for this year’s festival and final in London, I tried to make sure I ate food that kept my body healthy and hydrated. This included: watermelon, avocado, leafy greens and fish. There was no strict diet, and I rarely passed on dessert, but I limited snacking to fruits such as Sweet Sop and Nesberry (Caribbean fruits), bananas, pineapples, dates. I absolutely love avocados. In Jamaica we call them Pear, and I eat them so many that at this point I should very well just become one. And it doesn’t hurt that they are full of vitamins, magnesium, potassium, Omega-3 fatty acids and literally amazing for your body. Every night I drink apple cider vinegar diluted in water, and during the day I consume an insane amount of tea, my favourite brew is peppermint, chai, and ginger. 5 Nos 1. Processed food 2. Soda 3. Fast food 4.Energy drinks 5. Candy bars
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With your flawless skin & shining hair, share with us your daily skin & hair care routine? I am really into holistic health, and a firm believer in food being one’s own medicine. When I am at home, I eat pieces of raw Aloe Vera, as well as apply it to my skin as often as I can. The apple cider vinegar dilution I drink also helps to keep my skin clear. My family has always used natural products, my aunt taught me how to make my own soap. I also make my own mixture of oils that to moisturize my skin at night and lock in with a natural body lotion. I am pretty proud of my face routine. I use an oil cleanser to remove my makeup and exfoliate multiple times a week. Twice a day, I wash my face (using my soap), apply my own concoction as a toner, apply a Vitamin C serum, and apply under the eye cream. In the morning, I will follow up with a hydration gel (hyaluronic acid is a MUST), and sunscreen. At night I apply my oil mixture and a natural lotion to seal in the moisture. Then a couple times a week I take my jade roller out of the freezer and give my face a nice refreshing massage after applying the Vitamin C serum. Self-care is so important; I usually play some music and make my face routine a ‘Me Time’ activity.
Five things we will always find in your gym bag? £ Headphones £ Chap stick £ Healthy snack
Now after becoming Miss World 2019, what social issues do you wish to work upon? People are my passion. I realize that so many people have amazing capabilities but have never had the opportunities to explore them. Realizing the advantages I’ve had, even just that of an education, I have become dedicated to help create these opportunities for people across the world. The biggest part of being crowned Miss World is the global platform it gives you through ‘Beauty With A Purpose’ to travel the world, help disadvantage people and get things done. This year I will get to visit so many humanitarian projects that focus on a wide range of social issues from education to hunger and teenage pregnancies through to making sure communities have the right social infrastructure in place.
£ Extra pair of socks £ Water bottle
Top three travel destinations that you absolutely love? I have not traveled extensively which is one of the reasons why I am so excited for the year ahead. I love London and the USA. My first official visit as Miss World was Cape Town and Mvezo in South Africa, the birthplace of Nelson Mandela. Wow, the most beautiful natural scenery, wildlife and I was truly touched by the warmth of the people. There is a saying that ‘Africa gets under your skin’, from my first visit I can see why and can’t wait to explore other parts of the continent. A message for all your lovely fans and followers on Instagram?
My focus started with women because I have first-hand knowledge and I am also a Women’s Study student. There are 98 million girls around the world who still don’t have access to even basic education. Education is the passport to the future and these girls will one day become the mothers of the people that are going will lead us going forward. We can ensure a brighter future if give them the opportunity to become the best versions of themselves.
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Courage is not the absence of fear, but rather the judgment that something else is more important. It is okay to be afraid, and to doubt what you may be capable of. But only you can shine the way you were created to, and the world needs your light. If you are looking for a sign to get out there and walk in your purpose…. This is it.
Workout
7
Exercises
For An Amazing
Yoga HIIT Workout
I
nterval training is a fat and calorie scorcher! It combines exercises that utilize bursts of high intensity moves interspersed with lower intensity rest or recovery periods. There is quite a bit of room for creativity in Interval Training for any level of fitness and any fitness style. The benefits of HIIT (High Intensity Interval Training) not only include burning calories at a higher rate during and after your workout but can improve endurance and the ability for your muscles to consume oxygen (VO2 Max) and is heart healthy. With so many positives, it seemed only natural that HIIT would find its way onto the yoga mat.
Photo Credit: David Volkmann Photography
I asked Lisa Mignosa, RYT, Meditation, NASM group trainer, AAFA group trainer, Black Belt in Tae-Kwon-Do, Certified Fitness and Nutrition professional, and yoga instructor at The Yoga Lounge to share a quick and effective HIIT yoga style workout that would help blend the benefits of both worlds! Mignosa explained that she began to incorporate HIIT training to some of her yoga classes and that her students loved the change up and challenges this brought to their traditional yoga practice. Mignosa shares this exciting and effective blended HIIT workout and recommends using a timing of 20 seconds on followed by a 10 second isometric/static hold:
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Yoga Burpees: Begin in Chair Pose with your feet hip distance apart. Jump out or step into a plank (top of a push-up). Hop or step back to the top of your mat in chair pose. Do this for 20 seconds followed by a 10 second isometric hold in chair position. Repeat entire cycle three times. Pro tip: Be certain that your knees stay aligned over your ankles and tuck your tailbone underneath you to protect your lower back.
Crescent Lunge with a twist (and not the twist you yogis are thinking!): Start in a Crescent Lunge (Lunge position, bend your front knee to a 90 degree angle, front knee over your ankle, feet hip distance apart, both feet facing forward with your back heel lifted over your toes). Place yours hands down to each side of your feet, perform two mountain climbers and then rise back up to the Crescent Lunge position. Rising back on the same leg. Do two rounds on each leg for 20 seconds. Hold the Isometric High Lunge for 10 seconds. Pro tip: During the High Lunge lift the heel of your back foot so the ball of that foot is under your ankle and press your palms fully into the floor and pull your belly inwards when performing the Mountain Climbers.
Spiders (aka Forearm Plank to High Plank: Start in a standard Plank Pose with elbows fully extended. Lower one arm followed by the other into a Forearm Plank, and then return to the high plan position by pressing on one hand and then the other. Do this for 20 seconds then hold position in an isometric plank for 10 seconds for three rounds. Pro tip: Be sure your palms are aligned beneath your shoulders while in plank position and your hips should be aligned with your shoulder height. Avoid sagging like a banana by pulling your belly inward and upwards during the moves. When transitioning to Forearm Plank be you’re your elbows are in line with your shoulders.
Photo Credit: Daniel Parlante Photography
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Single Leg Yoga Squats:
Plié Squat:
Begin by standing in Stork Pose (Stand and bring one knee, bent up to hip height, with your knee and ankle aligned), begin to kick the bent leg behind you, as you bend the grounded leg, making the same shape with both legs and return to Stork Pose with your knee lifted at hip height at the beginning of the move. Do this 2 times on each side, followed by an Isometric Stork hold for 10 seconds. Pro tip: In Stork Pose, flex the flying foot, keep your knee in line with your hip and keep your ankle in line with knee. As you send the leg back, the hips slightly move back as well. When returning to Stork Pose, be sure you are lifting the grounded leg from the knee cap.
Plié Pulses (aka Horse Stance) begin with your toes slightly turned outward and lower yourself down far enough so that your knees are in line with your ankles. Begin with small pulses with the lowest point of your stance being at your starting position. Do these small pulses for 20 seconds followed by an isometric hold in stance while you lift both heels off the ground and hold for 10 seconds for 3 rounds. Pro tip: In the lowest stance, tuck your tailbone underneath you, keep your shoulders over your hips, and maintain a nice long spine. Your knees should have an external rotation outward.
Boat Pose Rolls: Start in Boat Pose (sit on your mat and bring your knees in to align with your hips and knees in line with your ankles, with your arms reaching forward or lightly behind your thighs). Stay in this shape, roll backwards while maintaining this shape to the back of the mat, then rolling up to the seated start position. Do this for 20 seconds, followed by an isometric hold of Boat Pose for 10 seconds for 3 rounds. Pro tip: Your chest stays lifted at the starting position. Try to stay in the same form just roll back and forth, pausing at the top with your feet still lifted in Boat Pose. Maintain a firm core, while you are rolling up and while you pause. Photo Credit: Daniel Parlante Photography
Photo Credit: Dana Lane Photography
Bridge With a Crunch: Begin in Bridge Pose with feet hip distance apart, Begin in Bridge Pose with feet hip distance apart, with your feet flat on the ground and toes pointing inwards. Press into your feet to lift hips up off the ground as knees magnify forward. Lower yourself down and crunch as arms reach forward and knees come in towards your chest. Do this for 20 seconds, followed by holding the isometric Bridge Pose for 10 seconds. Repeat for 3 rounds. Pro tip: Mix it up by using a yoga block in between your upper thighs. Press into your feet while lifting in Bridge Pose. While crunching, press lower back into the mat and reach with arms while leaving tailbone down as you crunch up. This routine with all its benefits will leave you wanting to HIIT the yoga mat regularly! By- Charlene Bazarian and Lisa Mignosa
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Can A
DNA Test Make Your
Fitness Goals Attainable?
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W
hat is a DNA test and how can it help in achieving fitness goals? A DNA test can evaluate specific genetic profiles that have been researched and scientifically linked to fitness and nutrition outcomes. For example, there is a specific genetic profile associated with how well the body will use fat as a fuel source during cardio. This helps a personal trainer give more targeted guidelines on how long a client should be doing cardio sessions and whether or not it’s important for them to do this workout in a semi-fasted state. Similarly, clients will vary on how well their body utilizes protein, carbs, and fats. If a client knows, for example, that they have a high tendency for protein utilization, this means the client is more efficient at using protein for both increasing muscle tissue and as an energy resource. In these instances, research shows these individuals will lose more weight on a slightly elevated protein intake diet (not necessarily a low-carb diet though). Are all fitness professionals well-informed about this method? DNA testing is an emerging technology and its presence in the fitness and nutrition market is new. Not all fitness professionals have this information and clients should seek out personal trainers or nutritionists who have an ISSA DNA-Based Program Design certification. These professionals have learned about over 30 genetic profiles linked to nutrition and exercise. They have also learned how the outcomes of these traits impact what a client should eat and how they should be exercising in order to achieve their goals.
Does one have to follow some rules to undergo DNA testing? There are no rules surrounding DNA testing. £ A client has to swab the
inside of his/her cheek for 60 seconds and send in the sample. £ The sample is linked to a
test ID number, rather than their name, and the sample is destroyed after analysis. £ Then, the fitness and
nutrition professional receives the results and reviews the analysis with you to help guide your program development.
Does the research have restrictions and what is the success rate? The research is extensive and the success rate varies based on the genetic profile tested and the intervention applied. Holistically, the research shows that people who follow a DNA-based program are more likely to stick with their recommendations and are therefore more likely to see success. It’s hypothesized that once a client knows what their true limitations and potentials are, it helps them feel like they have more control over the outcomes of their exercise and diet efforts. Consequently, they’re more likely to follow the recommendations personally tailored to them.
Elaborate how customized plans can be draw up with these test? Point should address this, however here are some additional profiles evaluated: £ Intrinsic motivation levels £ Cholesterol response to cardio £ Power or endurance potential £ Systemic inflammation tendency
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Fitness Tip
Engaging in a moderate exercise program is necessary to improve your balance and coordination. The tightrope walk is a highly-recommended exercise for boosting balance, posture, and core strength. All you need to do is hold your arms out straight from your sides, making sure they are parallel to the floor. Walk in a straight line, pausing for one to two seconds each time you lift a foot off the ground. Focus on a spot in the distance to help you keep your head straight and maintain your balance. Take 15 to 20 steps. 17 | WOMEN FITNESS – womenfitness.net
Pregnancy
Healing Your
Pelvic Floor After Childbirth with
Mula Bandha
B
y engaging the mula bandha (root lock) one can heal after childbirth. On an anatomical level, it requires an engagement of the pelvic floor muscles as well as the transverse abdominis, the deep abdominal muscle layer that wraps around your torso from back to front. Mula bandha can also initiate a deeper sense of stability in both the body and the mind.
YOGA POSE TO ENGAGE MULA BANDHA Mula Bandha is a particular action involving pressure or strain on the muscles, allowing energy to flow. The word “bandha” means “to bind” or “to lock”. With mula bandha, the reference is to the locking of the muscles of the cervix.
£ After warming up. Get into a
lunge pose or Goddess Pose or Warrior II, and try to create a pulsating movement with the mula bandha. £ Squeeze the pelvic muscles and
inner thighs to create isometric movement. Feel the whole body
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lifting up from the ground and sinking back in. £ You can emphasize this with
a micro lift in the body on the exhale (when mula bandha is engaged) and then softening downward on the inhale (when mula bandha softens). £ Not only will this help you
strengthen the pelvic area, it will also help you come to re-own this space and understand that it is a safe place, which may also help you regain desire to connect with your spouse or partner..
BENEFITS OF MULA BANDHA: £ Healing Your Pelvic Floor After
Childbirth with Mula Bandha £ Increased strength of pelvic floor
muscles. A strong pelvic floor can help prevent urinary incontinence later in life. £ Faster postnatal recovery. £ Minimal chances of uterus prolapse. £ Strong core.
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£ There’s evidence that regular practice of mula Bandha intensify women’s orgasms and make them easier to achieve. £ Women who have pain in the vagina or vulvar area during intercourse have gotten great relief by doing mula bandha in combination with psychotherapy.
Try to maintain Mula Bandha at all times, not just during our asana practice.
Healthy Eating
Add Carbs
to Benefit Your Diet They Aren’t as Evil as You Think
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C
arbohydrates have gotten a bad rap in recent years, mainly because of people associate ‘carbs’ with many of the refined carbs found in our diets – foods like white bread and rice, and sweetened yogurts and juices. In reality, not all carbs are bad—however, when the carb is refined, many important, beneficial nutrients can be stripped away. Take whole grain wheat as an example: when refined into white flour for bread or pasta, the starch in the middle remains, but the process strips away the bran on the outside (a source of fiber and vitamins), as well as the germ which contains vitamins, minerals, and traces of good fat. This is why it’s important to understand the difference between “refined” and “unrefined” carbs. The “good carbs,” which supply many of the nutrients your body needs to function properly, are those in an unrefined and natural state, with nothing removed. Sources of these healthy carbs include whole grains, beans, fruits, and vegetables, which are all excellent sources of fiber, vitamins, minerals, and phytonutrients. The trick for most people is to learn how to identify good carbs and to reduce intake of the refined ones.
Watch-Out Carbs Benefit
Breads: When looking for healthy bread options, try to avoid white bread and pay close attention to the wheat bread options in front of you. Many manufacturers label their bread as “multigrain,” but you need to look at the ingredient list to determine if the grains are indeed whole grain and not refined. With whole wheat bread, look for 100% whole wheat on the front, and 100% whole wheat flour in ingredients. The word “whole” is key – if it just says wheat flour, for example, it is likely refined.
Flours, Pasta and Rice: Like bread, when shopping for flour, pasta or rice it’s best to search for wholegrain products like whole wheat flour, whole grain pasta, and brown rice fo. Otherwise, the refined products will have had the bran and germ removed, therefore also removing nutrients such as iron, folate and B vitamins. Ironically, “enriched flours” add back in some of the vitamins and minerals that were stripped away during the refining process, but do not replace all of the healthy nutrients that were taken out. Natural oils, phytonutrients, fiber, and certain vitamins and minerals may still be lacking.
Fruits: With fruit juices or fruit sauces, the skins are taken off, removing a lot of the natural fiber and phytonutrients. Always go for the whole fruit versus juice or applesauce if you want to maximize the health benefit. In addition, fruit juice is much less filling than whole fruits but packs a lot more calories per serving. Gaining Benefits from Carbs First and foremost, look for foods in their natural state: whole grains, beans, fruits, and vegetables. If you’re preparing any fruits, vegetables or even potatoes for a meal, preserve the skin whenever possible. As you introduce whole grain flours, pasta , and brown rice to your diet, you may need to adjust to slightly different tastes and textures to benefit from their intake. But it’s well worth getting used to these new taste profiles since these whole-grain foods are so nutrient-dense. In addition to providing more nutrients, these foods are generally more filling than their refined counterparts because of the extra fiber. While you might feel that you can eat endless amounts of white rice, for example, you’ll probably find brown rice to be more filling – so you’ll eat less while obtaining more health benefits. Beans are an underutilized part of the American diet, but something we should all try to eat more often. They come in the whole form and are an excellent source of protein, minerals, and phytonutrients. They’re easily added to salads, soups, and chilis. 21 | WOMEN FITNESS – womenfitness.net
Here are a few tricks to start making the transition: £ Try introducing new whole grains into everyday meals. Instead of white rice, switch it up with brown rice, quinoa or millet. £ When making soups or
stews that are heavily meatbased, try reducing the amount of animal protein and replacing with some canned beans. £ To wean from juices, try
having sparkling water with a few chunks of whole fruit or vegetable added. You’ll learn to enjoy the flavors of fresh whole foods in a refreshing, low calorie beverage. By- Susan Bowerman, MS, RD, CSSD, CSOWM, FAND
5
Smoothie Recipes For
Healthy Skin
1.
“Perfect Pear” Smoothie Pears are full of phytonutrients, including anti-inflammatory and anti-aging flavonoids. Their impressive profile includes high levels of Vitamin C, Vitamin K, and boron. Collectively, they help improve skin health by protecting skin from free-radical damage, bolstering skin’s collagen, and keep skin hydrated. Another little-known fact is that pears help treat oily skin when used as a facial paste because they reduce sebaceous gland oil secretion. So, make it into the blender, place on your face with some honey and coconut milk! Ingredients l 1 pear with skin on (Bosc or Plymouth are best for skin-boosting properties) l 8 ice cubes (or about 1.5 cup) l 1.5 cups of water (or almond milk, if desired) l 1 medium banana l 1/2 tsp. ground cinnamon l 1 tbs. freshly chopped ginger
Instructions £ Wash the pear and skin before using. Core the pear and place in the blender. £ Peel a small 1-inch nub of
ginger, which will yield approximately 1 tablespoon of ginger. It is easiest to skin the ginger by dragging a spoon across the surface, taking off the peel. Roughly chop and place in the blender. £ Add the banana, ground
cinnamon, and ice cubes. £ Cover with 1.5 cups of water, or
almond milk. £ Blend on high for thirty seconds. Serve immediately or store in the fridge for later in the day. Creates enough for one large shake or for two servings.
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Nutrition Information (if using water, not almond milk) l Calories: 209 l Protein: 2 g (3%) * l Carbohydrates: 55 g (18%) l Dietary Fiber: 9 g (32%) l Sugar: 31 g l Fat: 0 g (0%) l Cholesterol: 0 mg l Potassium: 691 mg (15%) l Sodium: 5 mg (0%) l Vitamin A: 194 IU (4%) l Vitamin C: 22 mg (25%) l Calcium: 70 mg (7%) l Iron: 1 mg (3%) l % Daily Values based on a 2,000-calorie diet -By Alexandra Davis, Co-Creator of Ryan and Alex Duo Life, a wellness and health site for couples www.ryanandalex.com
2.
Super Veggie Smoothie Carrots support healthy liver, nails, skin and hair. Radish, garlic, and beetroot cleanse the liver and gall bladder, the organs and tissues that are working hard to break down stored fats, oils, and sugars. Basil is a good source of vitamin A, which keeps free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels. Fresh lemon juice is chock full of Vitamin C, an essential component of beautiful, healthy skin.
Ingredients l 6 carrots (with tops if possible) l 1 or 2 radishes l 1 beet, cut into pieces l 1 soft avocado l 1 clove of fresh minced garlic l 5–7 basil leaves l ¼ to ½ cup of fresh squeezed lemon juice l 1 lemon slice (to squeeze at end) l 1–2 cups purified water (more for a thinner consistency) Instructions £ Blend all ingredients together until
smooth. £ Squeeze an extra dash of lemon into
the drink for brightness, a sprinkle of cayenne for kick. By Holistic Wellbeing Expert, Randi Ragan, founder of GreenBliss EcoSpa and author of A Year of Living Mindfully (Motivational Press) www.randiragan.com
Paleo Green Smoothie Kale is the world’s best resource for Vitamin K. Spinach carrying high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Strawberries are delicious and a great source of vitamin C, manganese, folate, and potassium. Bananas aid digestion, provides energy, and are good for skin. Chia seeds are an excellent source of omega-3 fatty acids and Hemp seeds contain plenty of protein, healthful fatty acids, and fiber.
Ingredients l ½ to 1 cup dairy-free milk from a carton l 2 cups curly kale l 4 cups baby spinach l 1 medium banana, fresh or frozen l 6 pieces strawberries, fresh or frozen l 1 tbsp chia seeds l 2 tsp hemp seeds, l 1 to 1 ¼ cups ice l Place all ingredients in a high speed blender. Blend 1 minute or until creamy smooth. Add more milk or ice cubes for thinner smoothie.
3.
Nutritive information: l For 1 cup of green smoothie l calories: 113kcal l carbohydrates: 15g l protein: 5g l fat: 4g l sodium: 158mg l potassium: 592mg l fiber: 3g l sugar: 4g l vitamin a: 8250iu l vitamin c: 81.3mg l calcium: 240mg l iron: 2.7mg. By ChihYu Smith, Founder of I Heart Umami https://iheartumami.com 23 | WOMEN FITNESS – womenfitness.net
Green Beauty Smoothie Green tea helps protect the skin from aging and sun damage because it contains catechins, compounds that work to improve the health of your skin. Oranges contain vitamin c which is necessary for creating the protein collagen that keeps skin firm and young. Berries are full of antioxidants which help to fight free radicals and help to keep skin hydrated. Walnuts and flax meal contain omega 3 fatty acids which help reduce inflammation in the body and skin. Ingredients l 1 cup fresh washed spinach l 1/2 cup frozen berries (if you like a thicker smoothie) l 1/2 cup sliced oranges l 1 cup green tea l 1/2 cup almond milk or nonfat milk
4.
l 1 tablespoon flax meal l 2 tablespoons cocoa protein powder or chopped walnuts
Pomegranate Booster
Pomegranate has high levels of Vitamin C, one of the primary anti-aging agents, and includes a host of powerful antioxidants that are equally important to keep the skin revitalized. The “secret ingredient” antiaging compound found in pomegranates is called punicalagin, which helps preserve the collagen in your skin, thus slowing the effects of aging. Ingredients l 1 cups of baby spinach or kale l 1 banana l 2 cups of unsweetened almond milk l 1/4 cup of pomegranate seeds (or juice) Directions £ Blend almond milk with the banana first, and if it’s too thick add more milk, if it’s too thin add another 1/2 banana (or more if you prefer a thicker smoothie) £ Add a 1/4 of pomegranate seeds £ Add the spinach leaves slowly, allowing time for
the blender to chop up the leaves into tiny bits
Instructions £ Use a high-powered type blender to mix and match any of these ingredients to blend a smoothie that is as healthy for your skin as it is delicious. Nutrition facts: Amount per serving- l Calories: 312 l Total fat, 7 g, l Saturated fat >1-gram l Cholesterol 0 if use almond milk l Sodium 87 mg l Potassium 644 mg l Total Carbohydrates 37grams l Fiber 9 grams l Sugar 32 grams, Protein 16 grams. By Lynell Ross, Founder and Managing Editor – Zivadream
5.
https://www.zivadream.com/
Nutritional info: 1 cup of baby kale: l 3 grams of protein l 2.5 grams of fiber, iron, calcium, vitamins A, C, and K (33 calories)1 banana: 1 gram of protein, 2.6 grams of fiber, potassium, 12.2 grams of sugar (89 calories)2 cups of almond milk: 2 grams of protein, 0.7 grams of fiber, 0 grams of sugar (60 calories)1/4 cup of pomegranate: l 3 grams of protein l 7 grams of fiber, vitamin C, K, potassium, and folate By Dr. Nikola Djordjevic, MD, Medical Advisor healthcareers.co
24 | WOMEN FITNESS – womenfitness.net
6. Skin Shine Smoothie Lemon Juice is packed with vitamin C and citric acid which promotes skin shine and elasticity – Coconut Milk also offers a high level of vitamin C. Flax Seeds helps to regulate sebum production, limiting oily skin and balancing skin for an even tone. Bananas meanwhile help to naturally promote skin moisturization and moisture retention, while Kale is rich in beta-carotene, a carotenoid which help maintain healthy skin. Finally, Almond Milk is rich in vitamin E, promoting skin protection from UV rays, while dates and honey provide natural sweetness.
Ingredients l 1 Tablespoon Lemon Juice l 1 Tablespoon Flax Seeds l 1 Tablespoon Organic Honey l 1 Banana l 4 Dates l 1/4 Cup Coconut Water l 1 Cup Kale l 1 Cup Almond Milk l Fruit can be frozen or unfrozen depending on preference. Instructions £ Add all ingredients to the blender and blend until smooth. Add ice if preferred and add more almond milk if the smoothie is too thick for your tastes.
Nutritive Information Amount per serving: l Calories 450 l Daily value based on 2,000 calorie diet: l Total Fat 30.1g 39% l Saturated Fat 25.7g 129% l Cholesterol 0mg 0% l Sodium 68mg 3% l Total Carbohydrate 47g 17% l Dietary Fiber 7.3g l 26% l Total Sugars 31.4g l Protein 5.8g l Vitamin D 0mcg 0% l Calcium 83mg 6% l Iron 4mg 22% l Potassium 919mg 20%
25 | WOMEN FITNESS – womenfitness.net
The Skin Smoothie is best consumed in the morning although it can be enjoyed at any time of day! By Jamie, Head of Practice, Acupuncture Jerusalem
Vision Tip
Vitamin deficiency can impair retinal function. The belief that eating carrots improves vision has some truth, but a variety of vegetables, especially leafy green ones, should be an important part of your diet. Researchers have found people on diets with higher levels of vitamins C and E, zinc, lutein, zeaxanthin, omega-3 fatty acids DHA and EPA are less likely to develop early and advanced AMD.
26 | WOMEN FITNESS – womenfitness.net
Fashion & Lifestyle
10 I Nail Art
Trends For
2020
t’s time to step up your nail art game for life’s too short for boring manis, right? Here are our top 10 nail art trends for 2020.
2. 1.
The Galaxy Nails
The French Mani With A Twist
3.
Electric Animal Print 27 | WOMEN FITNESS – womenfitness.net
4.
Artistic Stripes
5. 6.
Rainbow Nails
9.
Milky Ombré
7.
Gradient Nails
Rich Browns
10.
28 | WOMEN FITNESS – womenfitness.net
8.
Gold Leaf
Maximalist Metallics
10
Ways
To Make Your
Hair Healthy
Again
W
hile genetics play a key role, your diet, the weather, pollution, and your overall approach to hair care are all critical to maintaining your crowning glory. Shinier, healthy hair is just 10 tricks away.
1. Massage Your Locks 2. Balance The when your applying your shampoo and conditioner, you should give yourself a gentle massage. The movement helps stimulate blood-flow to the scalp, which brings new blood cells to the area and helps rejuvenate the hair’s roots. Massaging your locks with the oil can make hair feel stronger and look both shinier and healthier.
pH Level
3. Get Regular Haircuts:
Use Apple cider vinegar rinse to help balance the scalp’s natural pH level, causing hair to look shinier and healthier over time.
Regular haircuts ensure minimal split ends or breakage. Go for a trim every six to eight weeks. Avoiding the salon is counterproductive to growing out your hair.
29 | WOMEN FITNESS – womenfitness.net
4. Don’t Ignore Your Scalp Consult a doctor, if you’re constantly scratching your head due to dryness and itchiness. Don’t ignore it. A chronic itch traumatizes your scalp. According to the Cleveland Clinic, an itch could be problematic if you find it difficult to work or if itchy spots become sore.
5. Wear Hats
The sun heat oxidizes your hair and dries it out. So, while a hat protects your face from the sun, it also protects your scalp from burning and hair from dehydrating. This is as good an excuse as any to treat yourself to a cute sun hat.
6. Use Hot Tools Only When Needed (Use Protectant)
If you insist on blow-drying your hair every day, get smart: Don’t concentrate the highest level on your hair for a long time. Keep it moving on a cooler setting and lower velocity. It might take a little bit longer, but a little more care and time will be beneficial. If you plan to curl or straighten your hair with a hot wand or iron, use a protective spray beforehand—that’s number-one rule to protect hair.
7. Watch Out For Water Temperature
Skip hot water showers, because hot water will make your hair dry and brittle as it strips protective oils from your hair. Prefer a temperature which is just a bit warmer than your body temperature.
8. Tying Hair Tightly Is A Big No-No
To prevent breakage due to brittle hair avoid using bands and do not tie your hair too tightly.
9. Avoid Brushing Wet Hair
Wet hair is three times weaker and thus more likely to break. Towel dry your hair first and then gently detangle your hair using a wide tooth comb.
10. Eat A Healthy Diet Drink lots of water and eat a healthy diet of raw fruits and vegetables. The most effective home treatment for hair care is a healthy diet. You are what you eat, and what you put into your body will be reflected on the outside.
30 | WOMEN FITNESS – womenfitness.net
Beauty Tip
UV blocking sunglasses delay the development of cataracts and prevent retinal damage. They also protect the delicate eyelid skin to prevent both wrinkles and skin cancer around the eye, and cancerous as well as non-cancerous growth on the eye. Check for 100 percent UV protection: Make sure your sunglasses block 100 percent of UV-A rays and UV-B rays.
31 | WOMEN FITNESS – womenfitness.net
Women’s Day Special
Charlene Bazarian In Conversation With
Courtney Hope Bold, Beautiful
& Fit!
32 | WOMEN FITNESS – womenfitness.net
Photos Credits: Brett Erickson
33 | WOMEN FITNESS – womenfitness.net
C
ourtney Hope will tell you that she walks in other people’s shoes for a living. She even pretends to design their clothes too! Courtney portrays charismatic and fierce fashion designer, Sally Spectra, on the daytime soap opera The Bold and the Beautiful. You can also catch Courtney racing to repair a fracture in time before time quite literally expires as Beth Wilder in the video game and embedded TV show, Quantum Break. In addition to many other appearances in film, television and commercials, Courtney is also a leader as the Director of the Federal Bureau of Control fighting against the evil HISS as Jesse Faden in the renowned video game, Control, for which she just won Best Performer in a video game by the Game Critics at the New York Game Awards.
Courtney Hope has quite an impressive body of work and she certainly also puts her own body to work because, in addition to her acting career, Courtney is also a certified personal trainer and accredited instructor in cardio barre, Pilates and Piloxing. Sitting down to talk with Courtney, it’s immediately clear to see how her passion for fitness has not only been a driving force in her own life, but has helped her connect with her fans, students and social media followers to build a strong community of support.
When did you realize that you had such a strong interest in fitness? For as long as I can remember, being physically active has been a part of who I am. I began dancing at the age of three and went on to competitive dancing and touring with a dance troupe. In addition to my rigorous dance schedule, when I was seven years old I began tumbling and taking gymnastics. I realized early on in my life that I wanted to pursue a career in acting and held my mother to an earlier promise that she would get me an agent for my 12th birthday! Regardless of what path my career was taking, being physically active has always been a constant in my life. My fit lifestyle eventually triggered an insatiable thirst for knowledge, and I began to learn anything and everything I could about fitness. I am currently getting my nutrition license online from Cornell University and am always digging deeper into my wellness journey every day! 34 | WOMEN FITNESS – womenfitness.net
“
“If you are the smartest person in the room, then you are in the wrong room.”
Did you have a fitness mentor or role model? I would not say I had one person in particular as my role model, but I greatly admire people who are health conscious and who make their health and wellness a priority. I try to surround myself with people who are educated in a variety of health and fitness realms. It’s much like that old expression, “If you are the smartest person in the room, then you are in the wrong room.” I am always interested in learning more, as the human body and all of its potential fascinates me.
Photos Credits: Brett Erickson
35 | WOMEN FITNESS – womenfitness.net
What advice would you offer someone just starting out in their fitness journey? I frequently tell students that take my cardio barre classes that, “It’s easier to make an excuse than to make a plan.” It is easy to get overwhelmed when you don’t know where to start. Get informed help and plan your workouts and your nutrition and continue to take steps in the right direction. Consistency is the key! I also always recommend trying a variety of different workouts to find what you really enjoy. I am constantly trying new and different workout routines to avoid getting bored and to see how my body responds to new challenges. What are some common fitness mistakes you’d caution people to avoid? I think many people make the error of not listening to their body. Listening to what your body is telling you can help you avoid injury. Your fitness program, especially when you are just starting out, does not have to be drastic. This applies to your nutrition as well. Fad diets can wreak havoc on your health!
“
It’s Easier To Make An Excuse Than To Make A Plan.
Do you have a workout buddy? I think my years of dance have encouraged working out with others. I enjoy the social aspect of working out with my friends and often have different friends that I’ll meet up with for different classes (e.g. Pilates, yoga and spin). I also enjoy working out with my boyfriend, Chad Duell (who plays Michael Corinthos on the ABC soap, General Hospital), who is also an avid fitness enthusiast. Chad and I enjoy hiking as well. While I enjoy sharing my love of fitness with others in my life, at the end of the day I’m responsible for my own workouts and will make sure to make the time for them, with or without a workout partner. Over the past several years, I also began working out with a personal trainer two days a week. How do you fit in your workouts with such a busy work schedule or when traveling? On days when I’m going to be on set filming long hours or traveling, I pack a bag with a few hand weights and some resistance bands and I’ll take advantage of the Sweat app on my phone, so I can squeeze in some fitness virtually anywhere! On busy days, I’ll also fit in some activity by taking our three dogs: Stevie, Bentley and Bella, out for brisk walk before work. 36 | WOMEN FITNESS – womenfitness.net
Where is the strangest place you’ve ever worked out? The craziest place I’ve ever worked out was at a hospital! I was hospitalized for several weeks when I was twenty-one for asthma and was going stir crazy. At around 3:00 a.m. during the second week, I had enough and got up out of my bed and started doing squats and pushups on the bed. My heart rate monitor went off and a nurse ran in. I jumped back into bed and pretended I was sleeping. I am certain I didn’t fool the nurse for a minute! Do you take a rest day? I never used to, as I genuinely love how working out makes me feel, but a couple of years ago, after years of intense dance training and workouts caused some overuse injuries, I had tears in my labrum, piriformis syndrome, and my pelvis and sacrum were out of alignment. While undergoing physical therapy to address those issues, my activity was severely limited to short walks and a few stabilizing exercises that were recommended by my physical therapist. I was forced to reassess who I was without this integral part of my persona. I came to appreciate that listening to my body and taking a rest day was a vital and a necessary part of my overall well-being. They always say to practice what you preach, but after years of teaching and promoting this mantra, I was forced to adopt it for myself—thankfully!
Photos Credits: Brett Erickson
37 | WOMEN FITNESS – womenfitness.net
Photos Credits: Brett Erickson
38 | WOMEN FITNESS – womenfitness.net
“
I believe that laughter truly is the best medicine and being a child at heart is what keeps life fun!
What does your diet look like? I found what works best for me, and that may not be what works best for everyone else. It’s important to find something that your body responds to and that you can live with for the long term. I am in the process of getting certified myself in nutrition. Because I have food allergies, I avoid dairy, wheat, gluten and eggs. I would describe my diet as mostly vegan and plant based with fish like salmon, bass, tuna and cod, mixed in. On rare occasions, I will also have turkey. I supplement my protein intake with Burton Nutrition Plant Based Vegan Protein for shakes and to mix with oats. Garbanzo beans, hemp, flax and sunflower seeds, as well as pine nuts, are also regular staples on my food shopping list, along with Brussel sprouts, asparagus, carrots, peppers, onions, sweet potatoes, avocados and rice cakes.
Photos Credits: Brett Erickson
What would you consider a splurge or a treat? One of my favorite splurges is sweet potato French fries! I also have a raging sweet tooth, so treat myself to one (occasionally two!) squares of Enjoy Life Vegan Dark Chocolate Bars.
39 | WOMEN FITNESS – womenfitness.net
What advice would you give your 18-year-old self? I would tell myself to be kind to my body and that it’s okay to want to be healthy when everyone else is being a bit more carefree and enjoying their teen years. I never wanted to “party,” because I loved being fit, but I felt guilty about that because it caused a lot of anxiety for me. I would want 18-year-old Courtney to know that her intuition was right!
When was the last time you had a great laugh and what caused it? I laugh all the time, so this question is difficult! I believe that laughter truly is the best medicine and being a child at heart is what keeps life fun! I make it a point to surround myself with the friends and family that enjoy life and being silly and light-hearted always seems to lead to many big laughs!
What’s next for you? Life is constantly expanding for me. I have a peaked interest in a variety of areas surrounding heath, wellness, artistry, creativity and spirituality. I have some cool fitness projects coming up soon that I am excited for and more acting opportunities are always just around the corner! I just enjoy living life every day to the fullest and being open and ready for any and all new adventures!
watched U.S. produced soap opera in the world, viewed by more than 30 million people in over 100 countries daily! She’s namesake to her great aunt, the larger than life owner of rivalry fashion house, Spectra Creations.
Current story: Sally, like her great aunt, is a strong, independent and fierce woman who has a giant, charismatic and larger than life Courtney’s drive and dedication shows personality. Sally hasn’t always had the up in both her work and her workouts, best luck, but she believes in herself and yet she always makes the time to and always manages to find a way encourage and inspire her students and through. Her one constant is her fans to find their own joy in fitness. fiancée, Wyatt Spencer, heir to the Courtney may walk in other people’s Spencer Publications publishing shoes as an actress, but she clearly reaches dynasty. However, when he tries to for sneakers when she puts on her own! break up with her to reunite with his high-school flame, Flo, Sally refuses to You can follow Courtney Hope on Instagram and Twitter @thecourtneyhope accept this as her fate. And, she soon and on her website at Courtney-hope.com gets diagnosed with a devastating medical diagnosis. Will she give up, or “Courtney Hope plays “Sally Spectra” on will she fight? Expect the unexpected sThe Bold and the Beautiful, the mot but definitely don’t count Sally out just yet!”
Photos Credits: Brett Erickson
40 | WOMEN FITNESS – womenfitness.net
Weight Loss Guide
Smoking: Patients who are smokers may be at higher risk for loose skin. So, quitting your cigarette habit may be helpful if you want to decrease your risk. Emerging research suggests exposure to secondhand smoke raises levels of inflammatory proteins in your skin, reducing collagen levels and contributing to thin skin and wrinkles.
Age is One Factor. “Older patients (generally 50 years and over) are at higher risk for getting loose skin after weight loss because their skin is less elastic and less able to recover from the change in size,” says Nguyen. The quality of the skin is the key to improvement.
Sagging Skin After Weight Loss
Reason Why
T
here’s no magic cream or exercise that’s going to tighten sagging skin after weight loss on its own. That’s what makes excess skin a difficult problem in moderate cases. There are a few factors that may affect whether you’ll have excess skin and how much loose skin you’ll get after losing weight.
The Amount of Weight to Lose. If you are obese and lose 100 pounds or more your risk for loose skin may be higher, depending on your other risk factors and the quality of your skin.
Genetics: how well your skin responds to weight loss in the first place depends on everything from age and genetics to how much weight you lost and your skin quality.
Poor Nutrition: losing huge amounts of weight by following fad diets and over-exercising, all in a very short period is another reason that can cause sagging. If you do not consume a rainbow of colorful fruits and vegetables, which contain nutrients vital to skin health you increase chances of a loose skin.
41 | WOMEN FITNESS – womenfitness.net
Pregnancy Tip
It’s natural to feel sleepy earlier in the evening during pregnancy. It’s important to listen to your body while you’re pregnant, so adjust your bedtime by how you feel. There’s nothing strange or wrong about going to bed at 7:00 or 8:00 p.m. if that’s what your body needs.
42 | WOMEN FITNESS – womenfitness.net
Shopping
1. BEYOND YOGA Alloy Ombre Sport Flex High Waist Midi Legging $77.99
3. SPLITS59
Ray Sweatpants $118
15
Best Gym Clothes To Buy
4.
For Your Inner
Fitness Freak
Silou London Pilates Leggings
G
$179
etting up and hitting the gym can be quite the task especially if you gotta attend a morning session. Well not anymore! With these super trendy gym clothes we bet you’re going to up to hit the gym everyday.
2. CARBON38 Regular Rise Full-Length Takara Legging $98
7. The Upside
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5. Bombshell Sportswear
6.
Iconic Sports Bra $58
P.E. Nation Shuffle Tank $89
43 | WOMEN FITNESS – womenfitness.net
9. LNDR
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8.
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Indy Logo Bra
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LIVE THE PROCESS Cropped cutout ribbed-knit sweater
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15. VAARA Edie Full Length Unibody Black
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14. OUTDOOR VOICES TechSweat Crop $45 44 | WOMEN FITNESS – womenfitness.net
Sun Sign Fitness
Sun Sign Fitness AQUARIUS You’re becoming a regular gym rat, Aquarius. You’ll be excited to go to the gym almost every day. It’s not because you like the eye candy or you want to get ready for swimsuit season (although those are benefits). You go because you like the opportunity to have some private time with your thoughts while on the exercise bike. That’s great! However, bring fitness and socializing together by inviting your friends out for a high-energy game like tennis or volleyball.
PISCES Low energy? No motivation to even put on your sneakers? Don’t reach for that energy drink just yet. Get moving! Do some vigorous workouts and feel the burn. Switch up your regular workout routine. The elliptical has gotten pretty dull. Start lifting weights! Cancel your plans and take a hot bubble bath to relax your muscles. Don’t force yourself to back to the gym if you’re not ready.
ARIES Spring might have sprung, but instead of running a marathon, you’re binge-watching TV. Try to spring out of your fitness slump by trying something new like an interesting workout or fitness class. If that doesn’t work, invite a friend to the gym to keep you off the couch. Treat yourselves to smoothies after. 45 | WOMEN FITNESS – womenfitness.net
TAURUS
GEMINI
CANCER
Has going to the gym become a chore for you, Taurus? Well, make it fun again by inviting your friends to work out with you. Invite your crew out for a pickup game of basketball or to do yoga at your place. You’ll notice the difference in your health and happiness. Go outside with your friends to play some sports.
Treat yourself to some cute workout clothes as extra motivation to hit the gym. Just make sure you actually wear them to the gym. Use the pioneering spirit of Mercury to come up with a brand-new workout routine. Put dreams into action and actually do the workout!
You’re treating yourself this month. No, you’re not buying chocolate or things you don’t need. You’re treating yourself by taking good care of your body. You become more in tune with your body’s needs, and you’re excited to go to the gym. Bring a friend with you to work out and make it twice as fun. Find a fun activity that you enjoy that gets you moving. Don’t push yourself too hard, or an injury could damage your good vibes.
LIBRA You’re in the mood to try something new and exciting. Throw your boring old routine aside when Venus enters Gemini on April 3 and join the newest fitness craze with your friends. It could be fun! Continue working out with your friends if your motivation starts to dip. The full moon is in your sign and encouraging you to find a fitness partner to keep you on track.
LEO
VIRGO
Summer is only a few months away, and you’re determined to look good and feel great by them. Nothing will stand in the way of reaching your goals now. You’ll probably be a fitness expert by the end of the month. Go solo and do a workout that will really make you sweat. Feel the burn, Leo!
You love hitting the gym alone. It’s a great excuse to spend time with your body, and it allows you to think without getting distracted. Go with the flow, Virgo. You might enjoy the socialization. The new moon in Libra will give you a major boost of stamina. Go for a run outside or head to the pool for a swim.
SCORPIO Pay close attention to your body this month, Scorpio, and not just what you look like but also how you feel. Do exercises that feel pleasurable. Go for a swim, get a massage—even sex can be a good workout for you. Tackle your workout with all your vigor, maybe even take a turn with the punching bag.
SAGITTARIUS If you don’t have any major trips planned for April, don’t fret! Skip those trips to the gym and start doing online exercise videos to keep in shape. All that exercising is giving you good vibes. Keep it up! Hit the gym hard, or get your workout in other fun ways like on the dance floor. While you’re enthusiastic about your workout, don’t forget to stretch first.
CAPRICORN Throw your scale away, Capricorn! The numbers don’t matter and don’t accurately measure your overall health. You’ll be hitting your fitness goals and feeling great. Keep lifting those weights! Switch up your workout routine. After all that strength training, a little cardio will be a welcome change. Go to the gym with a friend, it will be fun for both of you.
46 | WOMEN FITNESS – womenfitness.net
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