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Women's Fitness Guide January 12th, 2024 Digital Back Issue Cover

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26 Articles

FOOD FOR THOUGHT

8-Week Flat Belly Guide ✔ Healthy food swaps ✔ Flat belly rules ✔ Guide to supplements ✔ Coping with cravings ✔ Super smoothies YOU CAN EXERCISE FOR THREE HOURS every day if the urge takes you, but without the right eating plan, you still won't get the body you want. Quite simply, if you want to get a flat stomach, you have to pay close attention to the quality and quantity of your food. We know of overweight ultra runners and women who gained weight when running marathons, despite burning more than 2,500 calories per run. Diet is key for that dream body and, combined with the right exercise plan, you'll be well on your way to getting lean.…

FOOD FOR THOUGHT

Best healthy food swaps

Sweet 1 Swap chocolate for date and cocoa bars Chocolate is high in fat and refined sugar. By swapping it for date and cocoa natural bars you will not only reduce the fat content, but the sugar content will be from a natural, unprocessed source, too. 2 Swap sweets and ice cream for frozen grapes and banana Frozen fruit can be a great alternative to ice cream. Place your fruit in the freezer (keep the banana peel on), then if you crave ice cream, you can opt for a natural, no-fat, low-calorie option instead. 3 Swap smoothies for fresh fruit The controversial swap. Yes, smoothies can be healthy, but only if you don't add too much fruit. When preparing your smoothie, place all the ingredients on a plate and ask yourself if you…

Best healthy food swaps

FLAT BELLY FOOD RULES

As the expression goes, you can't outexercise a bad diet. It's true that you can eat what you want from time to time and have occasional treats, but they should be occasional. For a flat, toned tummy you can be proud of, your diet needs to be carefully considered. But the good news is we've done the hard work for you. If you use the meal plans in the pages that follow, you will see your weight come down and your energy levels go up – plus you'll lose inches around your waistline. Our eight-week meal plan allows you to mix and match the meal options, but you should try to ensure variety, too. The plan also avoids added sugars and sweeteners that can contribute to belly fat, plus we've…

FLAT BELLY FOOD RULES

Can supplements boost weight loss?

There are a vast amount of energy and protein bars and drinks available on the market these days. And while they all aim to help you energise your body, slim down, lose weight and tone up, establishing what is right for you isn't easy. To work out if the products you're keen to try will help you, rather than result in you hanging onto stubborn fat, it's important to check the carbohydrate and protein content of each product. Those meant to provide you with energy contain high amounts of carbohydrate and low amounts of protein. Recovery products, on the other hand, contain higher levels of protein and less carbohydrate. Calories out versus calories in You may find that the calories in energy bars and drinks match the calories you've burned,…

Can supplements boost weight loss?

Fat-burning drinks

There are some drinks that are believed to help increase your metabolism, therefore increasing calorie burn. Many athletes believe that caffeine will enhance performance and increase calorie burn during exercise. Caffeine is also thought to suppress your appetite for a short time, possibly resulting in less calories consumed, and may also generate a slight increase in weight loss. However, caffeinated drinks in coffee shops like lattes and special coffees can be high in calories and fat, so you might gain weigm if you drink too many of those. Avoid milky, sugary coffee and stick with black coffee or white coffee with skimmed milk Green tea is also thought to increase your metabolic rate, therefore increasing calorie burn. Catechins in green tea are thought to help stimulate thermogenosis, which is the process…

No more cravings!

You know the importance of a balanced diet by now, but your success also relies on you having regular eating patterns and habits that you constantly repeat. With that in mind, here are some quick tips to reduce cravings: ► Make sure you eat a good breakfast first thing to stave off mid-morning cravings. This will also help boost your metabolism and support any workouts you may perform later in the day. ► Drink water regularly. A major player in hunger is dehydration. ► Eating a balanced diet regularly through the day should help limit cravings. Protein and fats are energy dense and increase satiety, while carbs tend to be quickly absorbed and can leave you feeling hungry. ► Limit your intake of stimulants, including simple sugars, caffeine and taurine…

No more cravings!

Power of the mind

Try to keep occupied during times that you tend to crave foods, especially in the evenings when you are likely to be sedentary. A Yoga, fai chi and meditation are practices all well worth investigating, as these can help support the emotional changes you may be experiencing. Have a glass or bottle of water close by, so that you are reminded to drink. Make sure you get your sleep in at night, particularly during the hours of 10pm and 2am when your body repairs itself.…

Power of the mind

Super smoothies

Looking to get the most from your training? Then you'll need the right fuel. What you eat or drink before, during and after your workout can make all the difference to your performance and recovery. For many people, whizzing up a nourishing smoothie or juice is a fast, effective way to turbocharge your body. If you don't refuel after training then you are missing the opportunity to help your body benefit from your workout. But your workout drink shouldn't just appeal to your taste buds – try supercharging it with ingredients known to boost energy, muscle mass, immune health and performance, too. The Supercharged Green juice & Smoothie Diet is an amazing collection of feel-good drinks using a range of superfoods to nourish and revitalise your body. Try these recipes…

Super smoothies

READY TO CHANGE?

8-Week Flat Belly Guide ✓ Easy-to-follow, eight-week meal plan ✓ Regular progress checkers ✓ What to eat to stay slim for life! CHANGING YOUR BODY is about changing several things – diet and lifestyle, as well as exercise (which is covered later in this guide). This may seem daunting at first, but we know you can do it. You can achieve your goal of a flat tummy if you stick to the easy-to-follow, eight-week meal plans we've provided across the following pages. Stay positive – we've included regular progress checkers to help you on your way, so you've got everything you need to make achievable and lasting changes to your body!…

READY TO CHANGE?

YOUR 7-DAY MEAL PLAN

THIS WEEK'S FOOD PLAN FOCUSES ON HEALTHY ALTERNATIVES TO FOODS THAT CAUSE BLOATING… Rapidly fermentable carbs found in gluten, onion, garlic and certain vegetables and fruits promote growth of bacteria in the gut. This can result in abdominal bloating and gas. This week, we focus on foods like potato, quinoa and brown rice, which will help you avoid bloating and gas – always a good thing! OUR FAVOURITE RECIPE CURRIED CHICKEN SKEWERS INGREDIENTS • 100g marinated chicken breast pieces • 100g cubes of red pepper • 2 tbsp low-fat natural yogurt • 1 tsp curry paste PREPARATION Place chicken on two skewers with cubes of red pepper and grill in the oven. Serve with steamed vegetables. Add natural yogurt and curry paste if you prefer to add to the taste.…

YOUR 7-DAY MEAL PLAN

YOUR 7-DAY MEAL PLAN

WEEK THREE INCLUDES A CLEANSING GREEN SMOOTHIE EACH DAY A nourishing smoothie is a quick and easy way to start the day, and will support natural cleansing and weight loss, as well as boosting your energy for your exercise sessions. OUR FAVOURITE RECIPE WALDORF SALAD INGREDIENTS • 1 tbsp yogurt • ½ tsp Dijon mustard • 1 tsp balsamic vinegar • 1 tsp lemon juice • Salt and pepper • Mixed salad leaves • 40g walnuts • 1 chopped apple • Celery chopped • 40g grapes PREPARATION Blend 1 tbsp plain yogurt with ½ tsp Dijon mustard, 1 tsp balsamic vinegar, 1 tsp lemon juice, salt and pepper. Place handful of mixed salad leaves with 40g walnuts, 1 chopped apple, sticks of celery chopped and 40g grapes and toss in the…

YOUR 7-DAY MEAL PLAN

YOUR 7-DAY MEAL PLAN

INCLUDE FOODS RICH IN BEILYBLASTING FATS Monounsaturated fatty acids and essential omega 3 fats will target dangerous and stubborn belly fat. They also lower inflammation, and help you feel full and prevent cravings. OUR FAVOURITE RECIPE STIR-FRY-CHICKEN INGREDIENTS • 120g stir-fry vegetables • 1 chicken breast • Ginger •Garlic • Tamari soy sauce • 3 tbsp wholegrain rice PREPARATION Stir-fry chicken breast cut into cubes with bag of mixed stir-fry vegetables, grated ginger, garlic and tamari soy sauce. Serve with 3 tbsp wholegrain rice.…

YOUR 7-DAY MEAL PLAN

CHANGING SHAPE & FEELING FITTER

8-Week Flat Belly Guide If you stick to the workouts and eating plan in this guide, you can make considerable progress in four weeks. By the end of the first month, you should find that your energy levels have improved, you'll be feeling fitter and, most importantly, your body will start to change. But what's the best way to monitor your progress and keep yourself motivated? We'd urge you not to weigh yourself every day, as this can be very misleading, especially at certain times of the month when you may be retaining water. Even if you've got scales that measure body fat, regular weighing can lead to obsessive behaviour where you feel obliged to weigh yourself all the time and feel guilty if you've gained even a single pound…

CHANGING SHAPE & FEELING FITTER

Friends and family may notice that you're starting to change shape, too. Some may be supportive, but others might ask you why you're ‘spending so much time in the gym' and some may even be jealous. Don't let them put you off… imagine how you'd feel if you didn't like your body and you couldn't find the motivation to do anything about it&38230; then someone you know is making great strides in changing her shape! Those who make negative comments like, ‘You're going to get big muscles’, or, ‘Youll get fed up with all this exercise’ are merely jealous. In many ways, challenging yourself to get fit is a good way to find out who your real friends are. Some may be very supportive and motivational. Those are the ones…

YOUR 7-DAY MEAL PLAN

EAT MORE FIBRE-RICH FOOD… Not only does fibre fill you up and curb those cravings, but it will support healthy digestion, too. OUR FAVOURITE RECIPE MIXED BEAN SALAD INGREDIENTS • ½ can mixed beans • Romaine lettuce • Baby spinach leaves • ½ red pepper • Cucumber slices • 3 tbsp wholegrain rice PREPARATION Mix together ½ can mixed beans with chopped Romaine lettuce, baby spinach leaves, ½ red pepper, cucumber slices and serve with 3 tbsp wholegrain rice.…

YOUR 7-DAY MEAL PLAN

YOUR 7-DAY MEAL PLAN

GET SPICY! Herbs and spices add flavour to meals without lots of calories. Many have health benefits, too – Ginger is particularly useful for supporting digestion, for example. Cinnamon is known for its ability to stabilise blood sugar levels and reduce cravings. OUR FAVOURITE RECIPE CAJUN SPICED SALMON INGREDIENTS • Lime juice • Salmon fillet • Paprika and cumin • Chilli powder • Vegetables • Wild rice PREPARATION Drizzle a little lime juice over a salmon fillet. Mix together a little paprika, cumin and chilli powder, and roll the salmon fillet in the spice. Pan fry until cooked. Serve with steamed vegetables and 3 tbsp wild rice.…

YOUR 7-DAY MEAL PLAN

Be patient, trust the journey

Motivation can come from many sources. Some of us respond well to hearing others tell us we can't do something, then proving to them, and ourselves, that we can. Others respond well to being encouraged by friends and colleagues. Whatever has inspired you to embark on this journey of getting in the best shape of your life, remember one thing… you're nearly there and the changes must be evident to see by now. With just two weeks to go on our Flat Belly Plan, you will have noticed that your stomach and also the rest of your body is looking leaner and more toned, and you're probably slimmer, too. You may even have a new wardrobe of figure-hugging outfits. Your skin may be better because you're eating the right nutrients…

Be patient, trust the journey

Are friends supportive?

SOME OF YOUR FRIENDS might not like the new you, not because you don't look great, but because you're in better shape than they are! If they were used to being the slim ones or feeling like they look better than you, they may be jealous. So if they tell you you're spending too much time in the gym or you're ‘obsessed’ then provided you don't feel you're missing out on time with friends and you're leading a balanced life, ignore their comments. Some women don't appreciate the idea of having fit, healthy friends! Your true friends will pay you genuine compliments and you may even make new friends as women from the gym may approach you and ask how you transformed your body.…

YOUR 7-DAY MEAL PLAN

YOU'VE COME THIS FAR, so we think you deserve some treats! If you're craving chocolate or a sweet treat then don't deprive yourself – we've included some low-sugar tasty treats to keep you motivated. OUR FAVOURITE RECIPE MUSTARD-GLAZED PORK TENDERLOIN INGREDIENTS • 120g pork • 2 tsp Dijon mustard • Little oil • Salt and pepper • Green vegetables PREPARATION Mix 2 tsp Dijon mustard with a little oil, salt and pepper, and rub over the pork. Bake for 15-20 minutes until cooked. Serve with steamed green vegetables and green salad.…

YOUR 7-DAY MEAL PLAN

YOUR 7-DAY MEAL PLAN

THIS IS THE TRANSITIONING PHASE This week, we increase the carbs slightly to help you move into a maintenance way of eating. That way you will keep the belly off fat for good. Follow this plan and check yourself out! OUR FAVOURITE RECIPE STUFFED PEPPER INGREDIENTS • Pepper • Little olive oil • 80g turkey mince • ½ onion, chopped • 1 tsp curry paste • 30g grated cheese PREPARATION Cut a pepper in half. Drizzle with olive oil and bake for 10 minutes. Cook 80g turkey mince with ½ onion chopped, and 1 tsp curry paste. Stuff the mince into the pepper and top with 30g grated cheese. Cook for a further 10 minutes.…

YOUR 7-DAY MEAL PLAN

Nutrition 8-Week Flat Belly Guide For many people, losing excess weight and achieving a flat belly is the easy part – the tricky bit is making sure you keep looking and feeling great. So, rather than abandoning the eating plan completely, make a few tweaks and use it as a template for life-long healthy eating. Energise with breakfast Studies have shown that people who eat breakfast are more likely to maintain a healthy weight, as well as have enough energy to work out effectively. By spreading your food intake throughout the day, you will also avoid feeling ravenous, which often results in overeating later on. Use the breakfast options in the plan as a guide and select your favourites. Always try to include some protein to stabilise blood-sugar levels, which are…

Got a sweet tooth?

Don't let those sweet cravings ruin your healthyeating plans. Here are some simple strategies to help you tackle the sugar kick. Keeping your blood-sugar levels stabilised throughout the day is the first step to beating those cravings. Don't skip meals and make sure you pack a healthy snack to avoid temptations when you're out. Find a range of healthy substitutes to satisfy those sweet cravings. For example: • Thick Greek yogurt with berries • Banana ice cream – simply freeze chunks of banana and process in a blender to create instant ice cream • Protein-packed smoothie –try different flavoured protein powders for a satisfying drink • Apple with almond butter • Couple of squares of dark chocolate • Trail mixes Avoid sugary drinks – many shop-bought smoothies, coffees, fruit coolers…

Fat-burning foods

Yes, it's true – there are certain foods that have a high thermogenic effect, which means that you can actually burn calories as you sip or chew! Green tea This has been shown to increase metabolism and burn fat. Aim to drink three to five cups daily. You could even keep a jug of iced green tea in the fridge. Hot peppers Capsaicin, the compound that gives chilli peppers their kick, heats up your body and speeds up metabolism. Try adding raw, cooked or dried chilli pepper or cayenne to your dishes. Oily fish (such as salmon, sardines, mackerel). These are rich in omega-3 fats to help trigger fullness and fire up your metabolism. Whey protein powder This is one of the most effective protein powders for building muscle. Plus…

Fat-burning foods

GET FIT WITH OUR WORKOUT GUIDE

8-Week Flat Belly Guide Top tummy-toning moves Easy-to-follow, step-by-step guides Mix and match to create workouts Stay fit - for life! GETTING GREAT RESULTS requires more than just a heal thy diet -adding regular exercise into your life is the way to tone up and slim down! Over the following pages, we've detailed a series of top moves that a reguaranteed to tone up your tum-fast! To create your own workout,simply select five to six moves from the following pages, then perform two to three sets of eight to ten reps of each move, depending on your fitness level. Themoves get progressively harder, so may bestart with the earlier ones first, then gradually move through the exercises as you get fitter. Enjoy! PELVIC TILTS PELVIC ROCKING CAN BE HARD TO…

GET FIT WITH OUR WORKOUT GUIDE

Recovery stretches

UPPER-BACK STRETCH A TIGHT UPPER BACK CAN ALSO BE CAUSED BY LONG PERIODS OF SITTING. AVOID THIS EXERCISE IF YOU HAVE ANY KNEE ISSUES TECHNIQUE: Kneel down on the floor and lower your bottom down to sit on your heels. Gradually extend your arms out in front of you as you sit back to stretch your spine. Rest your forehead on the floor and hold. Only go as far as feels comfortable. HAMSTRING STRETCH HAMSTRINGS CAN BE TIGHT IF YOU DO A LOT OF CARDIO EXERCISE TECHNIQUE: Lie on your back with your heels on the floor. Extend your left leg up towards the ceiling. Holding your left thigh, gently pull your leg towards your body. Hold. Don't bounce the stretch. Repeat on the other leg. CALF STRETCH TIGHT CALF…

Recovery stretches

Looking good… now stay that way!

You've got the body you've always wanted. Now how do you make sure you keep it? Food is key and by following our plan for the past eight weeks, you'll now understand the basics of a healthy diet. However, it's also crucial to think about your exercise plan. Over the past few weeks, your fitness will have improved significantly, so some of the exercises you found hard at the start will now feel comfortable, maybe even easy in some cases. To stay in shape, you need to keep challenging your body. Your abdominals and the rest of your body will be stronger, leaner and more able to cope with new demands, so you need to keep surprising your body with new challenges. How can you make future workouts harder? There…

Looking good… now stay that way!

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