Smart Weight Loss March 2018

11 STEPS TO FIGURING OUT IF YOU NEED A PERSONAL TRAINER
Issue 27 I March 2018
4 ANSWERS
TO YOUR QUESTIONS ABOUT
LOW
Gi FOOD
7 GENIUS TIPS
TO UPGRADE YOUR
AT-HOME
WORKOUTS
TOP 6
WORTHLESS
FOODS
TO CUT FROM YOUR DIET
8 PRINCIPLES FOR
MAINTAINING
A LEAN
LOOK
10 EASY WAYS TO
GET FIT
FOR LESS
A 9-PART GUIDE TO THE DROP A JEANS
March 2018
SIZE
I
WORKOUT 1

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| March 2018

March 2018 I
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Contents Issue 27 • March 2018
07
EDITOR’S NOTE
08
TOP 6 WORTHLESS FOODS
TO CUT FROM YOUR DIET
14
7 GENIUS TIPS TO UPGRADE
YOUR AT-HOME WORKOUTS
21
11 STEPS TO FIGURING
OUT IF YOU NEED A
PERSONAL TRAINER
29
8 PRINCIPLES FOR
MAINTAINING A
LEAN LOOK
37
43
51
4 ANSWERS TO YOUR
QUESTIONS ABOUT
LOW GI FOODS
A 9-PART GUIDE TO
THE DROP A JEANS
SIZE WORKOUT
5 USEFUL POINTERS FOR
ACHIEVING TONED LEGS

Contents
10 EASY WAYS TO GET FIT
FOR LESS
58
A 5-PART INTRO TO THE
SIRTFOOD DIET
65
7 TIPS FOR LOSING
WEIGHT IN YOUR FACE
71
5 POINTERS FOR GETTING
YOUR HIPS IN SHAPE
10 STAY-SKINNY TIPS FROM
WOMEN WHO NEVER DIET
TOP 5 NO-SWEAT, BODY-
SCULPTING WORKOUTS
6 PRINCIPLES FOR LOSING
FAT BY EATING FAT
A 5-PART WALK-THROUGH
ON THE HABITS OF
HEALTHY WOMEN
78
84
93
99
107

Issue 27 I March 2018
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designer
Rogelio Castino, Jr.
Leonard Rosendo Inciong
Quality Assurance Editor
Nicole Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
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Google+
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Pinterest
For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
Smart Weight Loss Magazine content
cannot be copied or reproduced in any
form without the written permission
of the publishers. Smart Weight Loss
Magazine editors and publishers shall
not be held liable for any unsolicited
materials. All prices and specifications
published in this magazine are subject
to change by manufacturers, agency
and retailers.
Welcome to the March 2018 issue of Smart Weight Loss Tips Mag! We hope February was
good to you and that you’re ready to take on the next season. Our team is certainly ready
for the change, and we have plenty of new weight loss advice for you at the ready.
In the last issue, you set realistic fitness goals, learned the causes of rapid weight gain,
exercises for getting rid of underarm flab and back fat, and more. We covered morning drinks
to flush out toxins, correcting rib flares and posture, and Starbucks’ “dirty” little secret. In this
release, learn easy ways to get fit for less money, worthless foods to drop from your diet,
no-sweat workouts for body-sculpting, and more.
With the spring season on its way, it’s that time of year where you can go outside, enjoy
some fresh air and get some exercise - without the excuse of it being frigid outside. You’d
be surprised at just how much you can accomplish in the great
outdoors: even just going for regular walks can do wonders for
your health. Try it! Thanks for reading, and don’t miss out on our
next issue!
Regards,
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
EDITOR’S NOTE
March 2018 I
7

6 TOP
WORTHLESS
FOODS
TO CUT FROM YOUR DIET
by
Ralph Dozier
Follow Us:
Want to eat healthier and drop weight? Drop these foods! Here are the top 6
worthless foods picked by a panel of experts, from coaches to nutritionists.
Any person who cares about their
health knows how important it
is to purge the cupboard of added
sugars and refined carbohydrates
such as your Tropicana
and your white bread. Yet, many people still
live with the rising dread that they could be
accidentally ingesting terrible ingredients
that they are not even sure they are terrible,
or that they are more terrible than they have
allowed themselves to believe.
To help with this, a panel of experts was
canvassed, from nutritionists to coaches,
and asked to pick the foods they think guys
should cut off from their diet if they want to
drop weight and eat healthier. Below are the
top 6 foods that they picked.
8
| March 2018

Here are a few exercises that would help you attain those perfectly toned legs and shed some weight at the
same time!
CLICK HERE TO LEARN MORE
1
ARIZONA ICED TEA
This is a great example of a beverage
that’s loaded with more sugar than
you should take in a day. The beverage is
also masked with a healthy “iced tea” label.
And while still on it, substitute it with
foods that have a lot of fiber in them such
as veggies, fruits, whole grains, and beans.
2
NON-/LOW-FAT FRUITY
GREEK YOGURTS
Greek yogurt has seen quite a buzz, so
great for you. Yogurt is actually one of the
fastest growing categories under the dairy
aisle. However, it has now gone overboard
with the pre-blended granola, the sugar
content, dessert-like flavors, and other additives,
which have pushed all the goodness
away from the original Greek yogurt.
3
FLAVORED COFFEE CREAMERS
Since most coffee creamers are added
to coffee in small amounts, they tend
to seem so innocent. But what most people
don’t realize is that most coffee creamers
contain hydrogenated oils – forms of
trans fats that could potentially harm your
heart’s health by increasing the amount of
bad cholesterol and lowering your good
cholesterol levels. They also provide additional,
empty calories.
Considering that this might be a daily habit
for many people, who also take multiple
cups of coffee in a day, the small
amounts can easily add up to a large
health risk. So, skip the creamer and
just have your coffee black to make it a
bit healthier.
March 2018 I
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4
QUIT TAKING SODA
Any kind of soda, including the diet
ones, are the easiest thing to take away
from your diet because they’re so easily
replaceable. The best part is that they
don’t need to be replaced with something
extraordinary – water. Knocking
soda off your daily routine and replacing
it with water will help you lose weight,
and give you more energy. You will also
be more hydrated, recover much better
from workouts, and look better.
Plus, there will be significantly lesser
damage to your bones, teeth, kidney,
and liver.
5
SWEET CEREAL
Reese’s Puffs cereal or Cinnamon
Toast Crunch might sound very delicious,
but try to take cereals only occasionally.
Alternatively, opt for high-fiber cereal
with 8 grams or less sugar per serving.
Most cereals tend to advertise themselves
as healthy with “healthy whole grains” and
“fresh fruit”, but are in reality loaded with
refined sugars with very little or no benefit
to your body whatsoever.
Check for whole grains on the ingredients
list, not the front of the box, and make
sure there’s at least 3 grams of fiber per
serving. Add a few raw almonds, a handful
of fresh fruit, and a tablespoon of ground
flax seed to satisfy you better rather than
double up on your serving size.
6
FRUIT OR GRANOLA BAR
You might have heard that granolas
are healthy for you. Nonetheless, these
bars usually have lots of poor ingredients,
are highly processed, and have high
amounts of sugar. Always go for a real
food option with a well-balanced amount
of protein, carbs, and fat.
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March 2018 I
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7 GENIUS TIPS TO UPGRADE YOUR
AT-HOME
WORKOUTS
Follow Us:
by
Marianne Williams
Here are 7 tools from the high- to super-low-tech
for switching up and getting the most out of your
at-home workouts.
Ditch the idea of a costly gym
membership or an even more
pricey personal trainer. One
of the hottest fitness trends
for 2018 is self-guided workouts.
These are workouts that are focused
on getting fit on your own terms. It’s
up to you when, where and how you do
your exercise, then you follow through.
All of the women out there who are not
experts in self-training will be glad to
know that there are many online tutorials,
apps and streaming services that
have been specifically created to help you
meet your goals.
As well as saving you money, self-guided
workouts can provide a more convenient
option, as well as a more enjoyable way
to exercise compared with crowded gyms,
this makes it more probable that you will
stick to the workout plan. Are you ready
to get into the driving seat in your own fitness
show? Here are 7 tools to help you
get the most from your self-guided workouts,
from high-tech to really low-tech.
14
| March 2018

Before you consider going under the knife, you should know that there are ways to slim your face that don’t
require surgery.
CLICK HERE TO READ MORE.
1
THE M-PAD BALANCE AND
STRENGTH TRAINER
To turn your core workouts into a fun game
you will like this just-released balance
board. All you need to do is get yourself
the M-trac app and put it into the holder
on the board and hit Play. Then use both
feet to play games like Space Invaders. You
can avail of a hardcore workout with the
Train Mode or use the Measure Mode to
track the improvements you make in balance
and stability.
March 2018 I
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2
THE RESISTANCE BAND SET
Using resistance bands mean you
have a mock version of your most-loved
gym machines, without the price tag. Get
yourself resistance bands with handles,
wrist straps, ankle straps and an anchor
strap so that you can do overhead presses,
curls, mountain climbers and other such
exercises. Once you have bought your
bands, try out these 6 body toning moves
using resistance bands.
3
THE FÖRTE
With this growing platform, you will
be able to hit up boutique fitness classes
the world over. From barre to yoga you
can live stream boutique exercise lessons
right on to your laptop, phone or tablet.
Whether you want to be able to touch base
with your favorite instructor, avail of classes
that you can’t get in your city or something
else, FÖRTE lets exercise class-lovers
do exactly that, without having to worry
about expensive studio prices.
4
THE TECHNOGYM APP
This is an all-in-one app you can use
everyday to recommend a workout that is
ideal for your fitness level as well as your
fitness goals. In addition, you can pick your
own workout routine. It lets you learn proper
form by using exercise videos, to track
the progress you are making and to sync all
of the health apps you are using. In a few
words, it becomes your own personal trainer
which is important when you need to get
a grip on the basics and build confidence in
your potential to use self-guided workouts.
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| March 2018

5
THE SKLZ SLIDER F
OR CORE STABILITY
Purchasing a pair of sliding discs is another
way that you can open up a door to lots
of new exercises. You can do excellent core
exercises such as knee-ins and plank jacks
by placing your toes in the discs. These
discs are slick so you won’t need to worry
about marks on your floor and the tops
are grippy so the discs won’t fly out from
beneath you.
6
THE NIKE TRAINING CLUB APP
The NTC app lets you customize
your workouts in a totally different way.
Once you have made a training plan that
is based on your needs it will keep a track
on your progress and keep you moving in
the direction of continuous improvement
and results. Let’s take the situation that
you have missed a workout (or a few workouts)
it will scale back your current work
out to get you back on track. If your workouts
are starting to become a walk in the
park it will recommend new challenges. It’s
time to wave goodbye to plateaus!
7
THE NORDICTRACK
SELECT-A-WEIGHT DUMBELL SET
While bodyweight workouts come with
good benefits, if you are serious about getting
strong and building lean muscle, it’s
time you got yourself some weights. You
can save money, as well as space, by getting
15 dumbells in one. The set packs all
weight, from 10 right up to 55 pounds,
in 2.5 pound increments, within a few
square feet area. It’s also easy to use the
set during fast workouts thanks to the
weight-selector system.
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| March 2018

STEPS TO
FIGURING OUT IF
YOU NEED A
PERSONAL
TRAINER
by
Ralph Dozier
Follow Us:
Looking for a personal trainer, but unsure if you even need one in the first
place? These steps will help you to answer some important questions.
Hiring the services of a professional
is always a wise idea
when you want to achieve
certain goals in a more effective
and efficient way than
you would by yourself. However, getting
the right professional for you is like navigating
a mine field. You can find yourself
searching endlessly online, and in
most cases, there are too many experts
who claim to be the best.
This might leave you feeling uncertain
and stuck about what’s right for
you. If that’s the case with you, check
out the steps to find an expert personal
trainer outlined below to give
you the abilities, skills, and confidence
you need as you search for the right
professional support.
March 2018 I
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Here are 7 tools from the high- to super-low-tech for switching up and getting the most out of your at-home
workouts.
CLICK HERE TO LEARN MORE
1
QUIT SEARCHING
ON THE INTERNET
You don’t want to search your expert on
the internet, Why? Well, you won’t have the
guarantee that they are the professional
they claim to be. Looking for a professional
fitness trainer in your local community
is the best way to make sure you’re confident
about your choice.
2
THE LOCAL GYM IS A GREAT START
Essentially, if you often train in a
gym or fitness center, then that’s the place
you should start your search. There’s a
reasonable supply of personal trainers
(PTs) available in most fitness centers
and gyms, where their training experiences,
qualifications, business cards, and
years of experience are provided to their
members. the gym facility or fitness center
should have a PT noticeboard; use it
to look for the qualifications, training specialties,
and experience that match your
specific needs.
3
CHECK TRAINER’S QUALIFICATIONS
At the most basic level, a personal
trainer must have a at least Cert III or
Cert IV certification in fitness. If you’re fortunate
enough, you might get an available
Master Personal Trainer, which means that
you’ll be in the optimum hands.
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4
CHECK THE TRAINER’S SPECIALTY
Be sure to check out the specialties
of the trainer. This should give you a fair
assessment of what they should be good
at. For instance, if body shaping and weight
loss are your goals you should be looking
for a trainer that has listed these as
their expertise.
5
YEARS OF EXPERIENCE
This is a must check. Look for someone
with at least 8 years of experience in the fitness
industry. Particularly, assess the details
on the number of years of experience in the
specialty that you’re interested in.
6
CHECK THEM OUT IN ACTION
Checking the trainer do their thing
on the gym floor is a vital step. You want
to see them in person and gauge how they
interact with their clients, other PTs, members,
and staff of the gym or fitness center.
They looked like they keep a good rapport
with the people interact with? Do these
people respond favorably to them on a
personal level?
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7
CHECK THE CLIENT’S APPEARANCE
It might sound superficial, but it’s also important to look at how their clients look
physically. If the PT candidate specializes in a given area, their clients might have the
same goals as you do. As such, this can be a great indication of how good they really are
at their job. Keep in mind that there is usually so much pressure on PTs to deliver great
results. But to enable success, the PTs need to get their clients to work with them by
sticking to the given exercise and eating plans.
8
WALK THE TALK
Evaluate whether the personal trainer
doesn’t just talk the talk but walks the
talk. In case the potential PT doesn’t seem
to follow their own advice, then you will be
better off with someone else. This might
sound judgmental, but we can all agree
that someone who is a living proof is much
more likely to deliver results.
9
ENQUIRE FROM A CURRENT CLIENT
Talk with a client who currently trains
with your potential PT, and ask them if the
trainer is, and has been helping them to
achieve their goals. In most cases, people
are willing to share this information and
the experiences. Plus, the more details the
client shares, the more confident you’ll be
with your choice.
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| March 2018

CONTACT THE PROSPECT
Assuming that so far you’ve been
ticking all the boxes with regards to the
PTs ability to fast track you to your fitness
goals, the next step is grabbing their business
card. But before you give them a call,
be sure to check out their website for more
information and testimonials from previous
clients. However, you should be mindful
that no regulatory body monitors the
information presented on such websites.
Just because something is on their website,
it doesn’t mean it’s credible. But it’s still
worth a look. If you’re still confident that
this PT might be right for you, give them a
call or send them an email and schedule a
time to meet and discuss your goals.
YOU CAN ALWAYS SAY NO
Not everyone would be a perfect fit.
So, if it just doesn’t seem right at any one
time during the initial meeting, or it becomes
apparent that the PT won’t fit your
criteria, don’t be afraid to say no. You are
under no obligation to commit.
At this point, you either have found yourself
a great PT, or not, which would mean
going back to step one. The process might
seem labor intensive, but you need to go
through every step to make sure you get
the perfect trainer to fast track to your
body shaping and weight loss journey.
March 2018 I
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| March 2018

8 PRINCIPLES FOR
MAINTAINING
A LEAN LOOK
by
Marianne Williams
Follow Us:
Here are 8 principles that have been used by bodybuilders and other physique
athletes to achieve that lean and ripped look we know so well.
To rebuild one’s muscles, it is vital that your training regime complements
your nutrition program; otherwise you will not gain any important amounts
of muscle tissue. To lose fat, and not muscle, it is necessary to follow certain
nutritional principles. The principles have been utilized by bodybuilders and
other athletes for several years to achieve that ‘lean and ripped’ appearance.
March 2018 I
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There are myriad ways to introduce fitness into your daily routine without breaking the bank. Follow these fitnessfor-less
tips now.
CLICK HERE TO READ MORE.
1
AVOID ANY DIETING
Believe it or not, dieting to lose fat
is not a beneficial activity. Having a nutrition
regime created specifically to target
the fat cells, however, is the most advantageous
element of any weight loss program.
For the program to be most effective, it is
recommended that you alternate between
a fat-loss routine and a muscle-building
training course.
2 USING
MUSCLE-BUILDING COURSES
It is important to lose fat without losing
muscle tissue as well. This means that if
you want to become lean, you will need
to first build lean muscle. To build lean
muscle, it is recommended that you complete
a two-to-four week training course
accompanied by five-to-six daily meals.
You may think this absurd for weight loss,
but the amount of calories will help to reduce
your overall fat. Ideally, when in a
training program, the total calories consumed
should be 20% higher than the daily
energy expenditure.
3
THE FAT-LOSS ROUTINE
Once your muscle-building phase
has been completed, it is recommended
that you complete a two week fat-loss routine.
During this period, it is advised that
you remove all proceed foods from the nutrition
program including protein bars and
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| March 2018

shakes. The food focus here is low-sodium
natural foods, such as lean steaks, chicken
breasts, oatmeal, dark leafy green vegetables,
brown rice, white fish, and egg whites.
For the first three days of this routine, it
is crucial that you remove all complex carbohydrates
- except for the oatmeal in the
morning with vegetables. It is also recommended
that you reduce intake of fruits,
except for berries, green apples, and bananas.
After the first three days, try adding
some brown rice to the daily meals
for three days and then remove them.
Continue this routine for two weeks before
returning to the dietary phase of the muscle-building
program.
4
THE CARDIO PROGRAM DURING
THE FAT-LOSS ROUTINE
During the fat-loss phase, it is essential
that you increase the amount of cardiovascular
activities being performed. Cardio
exercise or activities is not an optional
task, it is necessary to do this if you want
to see any results! Aim to complete at
least one hour of cardio before day during
this phase.
March 2018 I
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5
THE BEST TIMES TO DO
CARDIOVASCULAR EXERCISES
For ideal results, it is recommended that
you do cardio exercises and aim to complete
these exercises on an empty stomach.
If any sugar is evident in your blood,
the body will utilize blood glucose for
energy for releasing fatty acids instead
of utilizing body-fat stores. The objective
of cardio exercise is to burn all excess
body fat and the body will only do
this when there is no sugar present in
the blood.
Another good time to complete cardio exercises
is after an intensive weight-training
workout lasting at least 45 minutes.
Following this workout, the muscle glucose
is used up; therefore, the body is
forced to utilize fat stores for energy.
Changing weight-training programs by 20
repetitions of each exercise instead of
6-12. It is recommended that you maintain
the weight-training challenge and one way
to do this is by increasing the weight, however
continuing to do the same amount of
repetitions. This increases muscle endurance
and makes weight-training more aerobically
effective.
6
DO NOT OVER-TRAIN
During the muscle-building phase, it
is advised that you train a single part of
the body per day per week. In some cases,
you may wish to do two upper-body days
with a single lower-body day per week;
however, that should be it. Working out
too much does not offer your muscles the
correct amount of time to recuperate and
rebuild for the next working out sessions.
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7
THE CORRECT FOOD SUPPLEMENT
Building an attractive looking body
without any smart food supplementation
is almost impossible. During the
fat-loss routine, you will require a food
supplement program to minimize the effects
of carbohydrate limitation and increase
the level of your immune system.
Fruit and vegetable capsules should help
with the immune system, and glutamine
supplements should help minimize any
muscle catabolism.
8
EATING FAT TO LOSE FAT
One of the most significant acts
you can do to lose fat is to begin eating
more beneficial fat products, such as flaxseed
oil, primrose oil, olive oil, peanut butter,
and avocado. One of the problems
with restricting good fat products is that
they tend to contact essential fatty acids
and these are necessary for biological
functions in the body. Due to the fact that
the body cannot manufacture these essential
fatty acids, they need to be provided
in your diet either via products or supplements.
The essential fatty acids can aid in
keeping cholesterol levels low, assistance
with good hormone production, and the
prevention of muscle breakdown.
Losing unwanted fat is not a complex task,
but it does take time and discipline. To
see results, you need to remain consistent
with your eating habits and training. You
need to prioritize your meals and train effectively,
and all of this needs to be done
according to a schedule.
Training and eating routines cannot be
considered after-thoughts, they must be
prioritized. If you want beneficial results,
then you need to make this change and adhere
to it.
March 2018 I
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4 ANSWERS
TO YOUR QUESTIONS ABOUT
LOW
Gi FOOD
by
Ralph Dozier
Follow Us:
Low GI foods help cut the risk of major health woes. Experts recommend the
following ways to get more low GI foods in your diet.
When it comes to losing weight,
counting calories has quickly
become an antiquated way
of slimming down. Instead,
watching the glycemic index is
important and can help you in a variety of
ways. The GI is a ranking system that classifies
foods according to how fast the carbohydrates
hit the bloodstream - and what
they do to your blood sugar when they get
there. A smaller number indicates that the
food is easier to handle. Research is behind
this new method as well, showing that
women can lose as much as sixty percent
more when they pay attention to the GI index
instead of the calories, and they feel
better at the same time.
Focusing on low GI foods can help you
lose weight, but what else can it do? Low
GI foods keep you healthy, reducing the
chance that you will get diabetes or suffer
from a stroke or heart disease. That reason
alone should capture your attention.
There are several ways to include low GI
foods into your daily meal plan.
March 2018 I
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The hips is one of the major problems areas for most women. Read on for some hip-defining exercises to help
you achieve the figure you want.
CLICK HERE TO LEARN MORE
1
PASTA AL DENTE STYLE
If you want to choose a food with a lower GI, go for al dente noodles instead of soft
pasta. Pair the food with firm vegetables and you will be good to go. By cutting back on
your cooking time, these foods don’t go through the digestive process as quickly, which
means there are no abrupt spikes in blood sugar.
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| March 2018

2
POTATOES COOKED JUST RIGHT
If you cook your potatoes just right,
they are also low in GI. You want to avoid
boiling them or microwaving them at
all costs, because doing so gives them
a high GI rating. Bake your potatoes and
you will be in good shape. This food has
a lot of fiber, but when you boil or microwave,
it affects the fiber in a negative way,
making it harder for the body to absorb
the carbohydrates.
3 CHOCOLATE
Do you have a bit of a sweet tooth
and want to have something to satisfy your
cravings? Opt for a little milk or dark chocolate,
which has a much lower glycemic
index than many other treats. Stearic acid
is found in chocolate, and that helps to
absorb surgars.
4
MAKE THE RIGHT CHOICES
It is a little confusing to pick foods
with a low glycemic index at first, especially
if the process is new to you, but you will
get used to it in no time at all. Look for
whole grain bread, coarse carbs, orange
juice that has pulp and oats (not the quick
version). Making the right choices will slow
down your absorption of carbohydrates
and help with your blood sugar. In addition,
always refer back to the glycemic index
when shopping or eating to make sure
that you stay on track.
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A 9-PART GUIDE TO
THE DROP
A JEANS SIZE
WORKOUT
Follow Us:
by
Marianne Williams
Looking for a workout tailored towards
dropping a jeans size? This guide will
show you just what you need to do to
accomplish that.
The Drop-A-Jeans-Size complete
body workout is guaranteed to
help you drop inches, improve
your metabolism, and feel energized
in as little as 4 weeks.
If you want even quicker results, you can
add in a healthy diet, the Drop-A-Jeans-Size
eating plan. Complete these strength workouts
twice or thrice weekly to help you get
strong (it takes between 30 and 40 minutes).
Start with a warm up of some moderate-paced
cardio for 5 minutes. Perform
the number of repetitions required for each
specific exercise.
You can try performing supersets by combining
2 to 3 workouts back to back. It is one
ORKOU
March 2018 I
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of the most effective way to maximize your time since you are moving constantly, keeping
the heart rate elevated, and burning extra calories. Increase the number of times that you
do each circuit as well as the number of reps as the month progresses while reducing the
amount of rest time. You will require a step or stair as well as set of 5-to 8-pound dumbbells
if you are a beginner and 8- to 15-pound dumbbells if you are an advanced user.
Diets don’t work. They fail all the time. Here are the 10 rules your diet-eschewing pals live by without having to
think about them.
CLICK HERE TO READ MORE.
1
DUMBBELL SQUAT
& SHOULDER PRESS
The dumbbell squat and shoulder press
targets the back, shoulders, hamstrings,
glutes, and quads. Stand with the feet shoulder
width apart, your knees bent slightly,
and hold the dumbbells at shoulder height
with your wrists straight and palms facing
forward. Squat down and bend your knees
about 90 degrees while keeping your abs
tight and your body weight in the heels
and don’t let the knees move past the toes.
Stand up and push powerfully through the
heels while extending the arms and bring
the weights together above your head.
Hold for one count then repeat.
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2
POWER JUMP
The power jump is a workout that
targets calves, quads, hamstrings, glutes,
and abs. Stand with the feet shoulder width
apart and the arms at your sides. Squat as
in the previous workout, but jump as explosively
as possible when rising. Resume
the original position then repeat.
3 PLANK
The plank primarily targets the chest,
shoulders, and core. Start the workout in a
plank position with your forearms on the
ground and the elbows under your shoulders
with the legs extended behind you, abs
tight, and forming a single long line from
the crown of your head to your heels. Hold
the position for one minute while keeping
your hips neutral and abs engaged.
4
LUNGING BENT-OVER ROW
The lunging bent-over row targets
the glutes, back, calves, hamstrings, and
quads. Stand with your feet hip-width
apart, with your arms at the sides and holding
the weight in your right hand. Use your
left foot to lunge forwards and bend your
left knee about 90 degrees while keeping
your knee aligned with your ankle.
Lean forward and rest your left hand on
your thigh with your right arm extended
near the shin and the palm facing your
body. From here, draw up your elbow towards
the sky and keep your arm close
to the side. Hold for one count and then
lower, repeat, and hold the lunge position.
Perform all the specified repetitions,
switch sides, and then repeat.
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5 PUSH-UP
Push-ups typically target your core,
shoulders, arms, and chest. Start in a full
push-up position with the palms on the
ground under your shoulder and your
legs extended with the toes tucked under,
your abs tight, and head lined up with
your spine. Lower your chest towards the
ground and keep your abs engaged then
press back to start then repeat.
6
STANDING WINDMILL
The standing windmill targets the
obliques, abs, and shoulders. Stand with
your feet slightly wider than shoulder
-width apart with your toes slightly turned
out, holding a dumbbell in your left hand
while your arms are extended out to the
sides at shoulder height. Bend your torso
slowly to the right and bring your right
arm towards the ground and your left arm
towards the sky. Hold for one count then
return to start and repeat. Perform the
specified repetitions and then switch sides.
7
REVERSE LUNGE WITH BICEPS CURL
The reverse lunge with biceps curl
helps you target your core, hamstrings,
calves, quads, and biceps. Stand with the
feet hip-width apart, holding weight with
your arms at the sides and palms facing
forward. Lunge your left foot behind you,
bend your knee, and keep your right knee
in alignment over your ankle while you
bring your left knee towards the ground.
When lunging back, curl weights towards
your shoulders and keep your elbows
pressed into the sides and your palms
slightly turned out. Return to the starting
position then repeat with the opposite leg.
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8
TRICEPS DIP
Sit on a bench or chair with your
legs extended, weight on your heels, and
your palms at the sides next to your hips
with your fingers facing forward. Shift forward
your weight, and bring your butt just
in front of the bench or seat. Press your
shoulders down, bend your elbows to
90 degrees or as low as possible without
touching the ground; straighten and then
repeat all while keeping your body close to
the seat or bench.
9 BICYCLE
The bicycle routine is perfect for targeting
your obliques. Lie on the ground
face up with your legs extended and hands
behind your head and the elbows out to
the side. Bend your left knee towards your
chest then bring your right shoulder towards
your left leg keeping the movement
from the shoulder and not the elbow.
Lower your back to begin and repeat on
the opposite side.
Besides the interval workouts below, engage
in some steady-paced cardio activity
at least once weekly, operating at a rate
perceived exertion of about 5 on a scale of
1 to 10. One of the quickest ways to burn
fat and improve you fitness is through intervals
that include regular bursts of intensity
followed by recovery periods. Perform
the workouts twice weekly by walking on
an incline, running, climbing stairs, or doing
whatever else you prefer. Challenge
yourself every week to a sprint slightly longer
while taking less time for rest.
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USEFUL POINTERS FOR
ACHIEVING
Follow Us:
by
Marianne Williams
Here are a few exercises
that would help you
attain those perfectly
toned legs and shed
some weight at the
same time!
You definitely want to sculpt your
body to bikini standards if you are
making a trip to the beach in the
near future. Of course, you should
already be eating a lot of high-quality
foods and exercising regularly. But if you
really want to be ready to don the latest bathing
suit, you need to perform certain exercises
multiple times per week. Your legs should definitely
qualify for this list. The following exercises
can shape and sculpt your legs into great
shape while burning some fat from your body.
March 2018 I
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Want to eat healthier and drop weight? Drop these foods! Here are the top 6 worthless foods picked by a panel
of experts, from coaches to nutritionists.
CLICK HERE TO LEARN MORE
1
SQUATS WITH A BOOST
You probably already do regular
squats to keep your thighs tight. However,
you can up the challenge by using this variation
that includes jumping jacks. While
keeping your knees over your feet, you
should squat as low as you can. Connect
with the ground using the fingers of both
hands; jump high. Five rounds in three sets
is a great beginning!
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2
ONE-LEGGED GLUTE BRIDGES
Your buttocks and hamstrings are
going to look great from this exercise.
Place each arm next to your sides once you
lie down on your exercise mat, and then
bend your knees until your feet are parallel
to the floor or mat. Begin by lifting
one foot and extending the leg completely.
Carefully pay attention to form as you lift
your hips until your body forms a straight
line from shoulders to toes. Gently return
to the starting position before repeating
the motions. Continue until you have done
three sets for each leg consisting of ten
repetitions each.
3
THIGH TONING LUNGES
Lunges are well-known for sculpting
thigh muscles. Begin by placing each foot
under your shoulders, and your hands on
your hips. Step forward with one foot until
your thigh is parallel to the floor. Your bent
knee should be over your feet, not further.
Your back leg and foot will bend; the heel
no longer making contact with the floor.
Don’t pressure your body into doing more
than you can. Release and resume starting
position. Alternate legs for the lunges.
Begin with three sets of eight repetitions,
increasing the reps to twenty if desired.
4
IMITATE A FLAMINGO
Shape your quads and hamstrings
with this great exercise. Stand straight
and raise one leg to the back, stretching
until your body is straight. You will need
to bend the other knee a bit.
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Outstretch the opposite hand so it is also parallel to the floor, while placing the
other on your hip to improve your balance. Breathe with awareness and finish
off with a bicep curl. Five sets of five reps for each leg is all you need to begin
seeing results.
5
INNER AND OUTER THIGH TONER
You’ll be in a sexy pair of jeans in no
time if you start doing this incredible exercise
every day. Stand next to a chair back,
holding onto it with one hand for support.
Ensure your body is straight and lift yourself
with your left foot while removing your
right leg weight from the floor.
Next, carefully swing your right leg across
the left, utilizing the momentum to drive it
as high to the right as possible. Relax the
foot and keep your toes turned inward.
Ten reps for each leg.
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10 EASY WAYS TO
GET FIT
FOR LESS
Follow Us:
by
Marianne Williams
There are myriad ways to introduce fitness
into your daily routine without
breaking the bank. Follow these fitnessfor-less
tips now.
Are you planning to get fit in this
warmer weather? If you are on
a shoestring budget, signing up
with a costly gym is not an option.
That is where this guide comes
in handy. In fact, there are a myriad of options
available out there if you want to introduce
exercise into your daily routine without
burning a hole in your pocket. Here are some
of the techniques you can use to get fit on a
shoestring budget.
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Here are 8 principles that have been used by bodybuilders and other physique athletes to achieve that lean and
ripped look we know so well.
CLICK HERE TO READ MORE.
1
IMPORTANCE OF FRESH AIR
Make sure you get some fresh air
while working out in order to give an extra
boost to those happy chemicals. Jogging is
a great workout to start with. In fact, you
can use the local park for this purpose.
Most of the local parks have outdoor gyms
that are free to use. They are complete
with cross trainers and exercise bikes too.
Check the local council website for the
nearest gym in the area.
2
PERSONAL TRAINERS
A personal trainer can make a real
difference in your fitness routines by motivating
you. But a personal trainer can be
quite pricey. There are many ways to reduce
the cost of hiring a personal trainer
such as hiring a student who is training
to be a personal trainer and encouraging
friends to workout with you. On the other
hand, you can book sessions in bulk to
save money.
3
DON’T SIT FOR TOO LONG
If you are involved in a job that makes
you sit whole day long, you should get up
every 15-20 minutes and walk around for
2-3 minutes. Sitting at a desk can slow
down your metabolism and fat burning.
Walk to the desk of your colleague instead
of emailing them. You will instantly
feel more active with such an approach.
Fidgeting in the chair is also good for your
health. It will help burn 10 times more calories
than staying still on the chair.
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4
CHECK OUT CHEAPER
GYM ALTERNATIVES
A lengthy gym contract isn’t budget-friendly
unless you plan to patronize the gym
regularly. In fact, you can find a local instructor
at a cheaper rate. Many local instructors
conduct Yoga and Zumba classes
at the local community center. They charge
only for the days you attend the classes.
On the other hand, a class like this will help
you make new friends too.
5
FREE ONLINE WORKOUT PLANS
Make sure that you check online before
you hire a trainer at a higher price.
You can download a host of fitness apps
to your smartphone - which is mostly free
of charge. A good example is the workout
plans devised by the British Military
Fitness Center. You can easily choose your
preferred virtual instructor that way.
6
TAKE A BIKE RIDE
Dust off your old bike collecting dust
in the garage. Put on the helmet and take
a ride around the local park. Once you are
confident of the process, check out scenic
routes in the area in order to explore on a
Sunday afternoon. It is a fun way to get fit
with your friends.
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7
USING HOUSEHOLD ITEMS
You can tone up without leaving your living room. There are many household items
that could be transformed into hand weights, steps, or benches. There are tins of beans,
sturdy chairs, and the stairs in your home for this purpose. On the other hand, if you
have enough space in your home, you can use Gumtree and Freecycle to get an unwanted
running machine or exercise bike.
8
READING BOOKS ON FITNESS
Check out the fitness section in your
library for the selection of the latest workout
DVDs for rent. There are many exercises
in these DVDs so that you will never get
bored with your workouts.
9
MAINTAIN A HEALTHY LIFESTYLE
Making a few lifestyle changes won’t
cost you anything but will help you get fit.
How much water do you drink on a daily
basis? Take at least one and a half liters a
day. Are you working out long enough at
the right time? Consider these things to
become fit quickly.
Research shows that a 20-minute morning
walk burns the most amount of calories.
Eating lean protein is very important
in this regard.
SWIMMING
If you don’t have your own pool,
consider visiting a subsidized public pool
as outdoor swimming is effective in burning
more calories. Once you get used to
the habit, a morning swim before going to
office won’t become a chore anymore.
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A 5-PART INTRO TO THE
SIRTFOOD DIET
by
Ralph Dozier
Follow Us:
The Sirtfood Diet already has legions of followers and is set to take the diet
world by storm. Here’s a useful intro!
As the summer approaches, it
is not uncommon for people
to try to crash diet, but this
is not a good idea. Why not
try a diet that will improve
your well-being, but that does not require
you to starve yourself? With the Sirtfood
diet, you can lose weight and still enjoy
the odd bit of dark chocolate or red wine.
This diet is already taking the world by
storm and it looks set to continue to grow
in popularity.
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Here are the top 6 sources of fat that are replete with all the muscle-building, fat-burning, and health benefits
that you could ever hope for.
CLICK HERE TO LEARN MORE
1
WHAT ARE SIRTS?
Sirtuins are a form of protein which
plays an important part in the metabolism.
The idea behind the sirtfood diet is
that you eat foods which are rich in sirtuin
activators - these foods help to mimic
the benefits of fasting, while still allowing
you to eat. They also amplify the effects
of exercise - so you will gain muscle, burn
fat, and see an imrovement in wellbeing.
Look for apples, kale and green tea as examples
of sirtfoods that stimulate your
skinny’ gene.
2
WHAT IS ALLOWED ON THIS DIET?
Both dark chocolate and red wine
are on the sirtfood allowed list, as are
kale, turmeric, blueberries, citrus fruits,
apples, greet tea and many other popular
super-foods.
3
WHO FOLLOWS THIS DIET?
There are many celebrities that
love the Sirtfood diet, including Lorraine
Pascale, Jodie Kidd and James Haskell. You
don’t need a celebrity budget to enjoy it
though - it works for anyone.
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4
HOW MUCH WEIGHT COULD YOU LOSE?
How much weight you lose, and how quickly, depends on your starting point. It’s
possible to lose 7lbs or more in your first seven days. After that weight loss slows down
but it is a sustainable diet that produces good results and makes you feel great.
5
IS THERE A CATCH?
The Sirtfood diet does require you to
cut your calorie consumption, just like any
other diet, and it is a slow and steady diet
not a rapid weight loss one. This means
that if you’re looking for a quick fix you will
be disappointed. It is a good diet for those
who are committed to improving their
overall health, though, and you can expect
to see great results if you stick with it.
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7 TIPS FOR
LOSING
WEIGHT
IN YOUR
FACE
Follow Us:
by
Marianne Williams
Before you consider going under the knife,
you should know that there are ways to slim
your face that don’t require surgery.
All women have a
spot in their body
where the bulk of
fat is deposited. If
this spot happens
to be the face, the individual
becomes more self-conscious
about the apparent flaw. Your
face is considered your calling
card. That is why you
need to consider non-surgical
ways of getting rid of face
fat effectively. Here are some
methods recommended by
the experts:
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Here are 7 tools from the high- to super-low-tech for switching up and getting the most out of your at-home
workouts.
CLICK HERE TO READ MORE.
1
RULING OUT ANY MEDICAL CAUSE
There are so many medical causes
that can add fat to your face. In fact, there
are certain medications that can contribute
to the problem. Hence, it is essential
that you see your healthcare provider first
in order to rule out any medical causes for
the condition. Your body should be healthy
enough to try most of the facial weight loss
methods given here.
2
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CHANGING THE DIET
What you eat can usually show up
| March 2018
on your face. Foods that cause asthma
and arthritis can inflame your face.
You should eliminate these inflammation-causing
foods from your diet plan.
Some of these foods include gluten, soy,
corn, shellfish, dairy, and processed
foods. Replace these foods with anti-inflammatory
food items such as coconut,
ginger, turmeric, beets, and lemon. You
should also limit alcohol, salt, and sugar
and add freshly juiced green vegetables
instead. Water is also a good beverage to
reduce inflammation.

3
REGULAR WORKOUTS
All of us don’t lose weight the same
way. In fact, losing even a little weight as
3 to 5 pounds can show up on your face.
Exercise is important to improve the contours
of your face and body. In fact, workouts
will trim your facial muscles too.
4
FACIAL EXERCISES
There is a facial exercise program
that consists of 18 workouts. It uses isometric
contraction & resistance and takes
only 35 seconds for each workout. These
workouts will anchor the facial muscles as
well as inside the mouth - which will create
contractions that will lift, tighten, tone,
and shorten sagging facial muscles.
5
GET ENOUGH SLEEP
Sleep deprivation will most likely
puff up your face. In fact, after you reach
30 years of age, the body doesn’t rebound
quickly. This will show up on your skin. The
body repairs itself during your sleep. This
will help to keep the glandular system -
which will improve your looks over time.
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6
SEE AN AESTHETICIAN
The face accumulates lymphatic fluid under the skin. This can lead to puffiness of
the face after some time. A manual face massage or infrared therapy is ideal to flush
out the fluid. In fact, manual massage will work for the entire facial area - including the
lymph-rich area of under the jawline. You will get a more sculpted face after some time.
7
NEVER RUSH INTO SURGERY
It is good to get your facial fat removed
if you are an older person. Removing
fat deposits from the face area will remove
the structure from your skin - which makes
you look older. Surgery has been proven
an effective method of removing hereditary
fat pads, under eye fat, and the fat that
forms under the chin. In case, you resort
to surgery as a final measure, you should
pick the best surgeon out there. Don’t bargain
just to save a few dollars in.
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5 POINTERS FOR
GETTING YOUR
HIPS
IN
SHAPE
by
Marianne Williams
Follow Us:
The hips is one of the major problems areas for most women. Read on for
some hip-defining exercises to help you achieve the figure you want.
Virtually every woman is challenged to keep their bodies in good shape. Even
if you love to workout, you might still have trouble with your hips; you are
right where you need to be. These five exercises are simple, yet effective for
shaping your hips. In fact, you can do all of them in the comfort of your home
or backyard. Invest ten minutes each day and your hips are going to look
great before you know it.
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1
SIDE KICKS
This powerful standing exercise is going to tone your outer hips, along with your
glutes, quads and inner thighs. Spread your legs to hip width, and place a hand on each
of your hips. Count to three while raising one leg to the side, bringing it down when you
get to three. Carefully execute the move fifteen times on each leg.
Low GI foods help cut the risk of major health woes. Experts recommend the following ways to get more low
GI foods in your diet.
CLICK HERE TO LEARN MORE
2
RAISE YOUR HIPS
With your back and arms flat on the
exercise mat, bend both knees until your
feet are flat on the ground. Lift both hips and
point the toes of one foot toward the wall,
extending your leg as comfortably possible.
After one count, swing the leg to the side until
it is at a ninety degree angle. Slowly and
deliberately return to the starting position.
Repeat a minimum of fifteen times per leg.
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3
SQUAT KICKS
Tone your thighs with these targeted
exercises. Place your hands on your hips
for stability, then cross one leg in an arc
across your torso, followed by placing the
foot on the mat as you enter into a squat
position. Place the other foot next to it
and straighten your whole body. Fifteen
reps with one leg and then repeat with
the other.
4
RAISE THOSE LEGS!
Place your hands and knees on
your exercise mat, evenly distributing the
weight between the four points. Keeping
your knees in this ninety degree position,
lift one outward to your side until the
leg is parallel with the floor, inner thigh
downward. Next, aim your heel toward the
wall when you move your lower leg to the
side. Resume the original position and repeat
ten times before switching legs.
5
THE EVER-POPULAR LUNGE
Lunges are a great way to stretch,
strengthen and tone multiple muscles.
Beginners enjoy the ease of getting into
a lunge, while everyone appreciates the
hip-toning benefits of regular lunge exercise.
With or without additional weight,
stand with your body straight; bend one
leg forward, placing your foot firmly on the
mat, while the other heel lifts from the floor
and the leg extends. Repeat with the other
leg after resuming the original stance.
Fifteen reps per leg per day.
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10
Stay-Skinny
Tips
From Women Who Never
by
Marianne Williams
Follow Us:
Diets don’t work. They fail all the
time. Here are the 10 rules your dieteschewing
pals live by without having
to think about them.
You know this woman: she is
the one who eats any dessert
she wants. And when she orders
she doesn’t go for a salad.
So how come she looks great
without having to go on a diet?
The truth is that diets don’t work. They always
fail. Below are some ten rules that
you diet-eschewing pals follow without
even having to think about them.
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Looking for a workout tailored towards dropping a jeans size? This guide will show you just what you need to do
to accomplish that.
CLICK HERE TO READ MORE.
1
EVERY DAY IS NOT
A SPECIAL OCCASION
A friend’s birthday party, a decadent
restaurant meal, or office doughnuts.
These events will happen on a regular basis
and it becomes much easier to start justifying
that any day is splurge-worthy. It is
not bad to have occasional treats, the diet
as a whole will determine your weight.
You should be wise when choosing treats.
When on a date night, consider splitting a
snack with your husband, but pass on the
cookies offered at the meeting. You should
celebrate your birthday with a cake, but
that doesn’t mean everyone’s birthday.
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2
TALK A LOT OVER DINNER
You are sited at the table so you can
eat, but this is also the perfect chance of
catching up with your fellow diners. You will
eat less when you do this because talking
will slow you down. There was a study done
by the Journal of Clinical Endocrinology &
Metabolism, where people were asked to
eat a bowl of ice cream in five or thirty
minutes. The people who enjoyed it started
to slowly secrete more of a gut hormone
called peptide that tells the body to
stop eating because it feels full. You can
savor what you are eating, but also enjoy
the conversation.
3
DON’T WASTE YOUR
TIME ON DIET FOODS
Foods that have been labelled as low-calorie
or low-fat are good in theory. The
problem is that these foods have been processed
heavily and they are high in carbs.
The carbs will then convert into sugar in
the body, and this will lead to weight gain.
What’s more, the companies that manufacture
these foods will remove fat then pump
them with salt, sugar, and other additives.
Women who are not dieting still read the list
of ingredients; but they do so they are able
to cut through the health claims slapped on
the front package of many food products.
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4
NO FOOD IS BAD
It makes no sense to call kale “good”
and call brownies “bad”. The University of
Toronto did a study where women were
deprived chocolate for a week and those
women ended up likely eating more chocolate.
A study that was done later in 2010
confirmed these results that when you
keep telling yourself that you cannot have
chocolate and try your best to avoid thinking
about them, you will get obsessed over
it and you will find yourself eating a lot
when you get the chance. This will then be
interpreted in your brain as failing in your
diet, which will end up making you feel
guilty then start overeating as a result. If
you want to have a happier relationship
with food, you need to remove “bad” from
your vocabulary.
5
GET YOUR BEAUTY REST
Your sleep will always take the hit
when you are too busy. But if you want to
get and maintain a healthy BMI, you should
be getting enough sleep. On the days that
you are sleep deprived, then you are faced
with the decision of either getting an extra
hour of sleeping or waking up to workout,
then you are better off sleeping. Lack of
sleep will have hormonal effects that will
cause you to gain weight and alter your appetite
and this makes you prefer high-calorie
foods. You will not have enough energy
needed to effectively exercise.
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6
LET YOURSELF OFF THE HOOK
You have just finished eating a cheeseburger and fries. Even this is not a reflection
of your healthy eating habits, forgiving yourself and moving on then and promising yourself
that you will eat something better at the next meal is the better way to deal with it.
Having self-compassion will help you have a better relationship with food and a healthier
BMI. People with low self-esteem tend to have disorders such as eating and end up
gaining a lot of weight. You need to treat yourself the same way you treat a loved one:
and this is through affirmations and encouragement.
7
AVOID DIET SODA
Artificial sweeteners are controversial
lot. There are some studies that have
shown it has no impact on your weight, but
there are some other research that suggest
that calorie-free drink can cause weight gain
because it stimulates hunger. Diet sodas will
make the brain want sugar, and this leads
to many people getting addicted. When you
get a diet soda, you start to think you have
saved a lot of calories there then decide to
order a mac and cheese instead of a salad.
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8
EXPERIMENT IN THE KITCHEN
Healthy eating should never be boring, especially if you jazz up your meals using
herbs and spices. They will amplify the flavor of any meal and help replace fat while still
satisfying. Adding spices such as cayenne and red pepper flakes has been shown to help
by boosting your metabolism, which means you will be able to burn more calories. Take a
dash of smoked paprika then add it instead of butter on your steamed broccoli, sprinkle
a variety of dried herbs, chili flakes, and garlic powder instead of eating the plain roasted
chicken breast.
9
DO NOT COUNT CALORIES
There is a big difference on how the
body will use 1,00 calories of junk food
and 1,000 calories of whole foods. Getting
tied up counting calories will make you
end up avoiding calorie-dense food, yet
there are some healthy and nutritious calorie-dense
foods such as avocado, fatty
fish, oils such as coconut, oil, nuts and
dark chocolate. You should instead focus
more on filling your plate with real food
with a great portion of proteins (chicken,
fish, tofu), vegetables, and healthy
fat. Having a well-rounded meal with a
good cue to hunger will help you lose and
keep your weight off.
EAT SUGAR SMARTLY
Sugar is not good for your body.
Your body is able to handle so much of it
at a given time. If you eat too much of it, it
will be stored as fat. This doesn’t mean you
have to completely cut it out.
Try to figure out the amount your body
is able to handle. If you feel bloated and
tired after eating a few cookies, then you
know that is the time to cut back. Food is
supposed to leave you feeling great, and a
woman who is not on a diet knows this.
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TOP 5 NO-SWEAT,
BODY-SCULPTING
WORKOUTS
Follow Us:
by
Ralph Dozier
Do you want to squeeze some
workout in your day, but still stay
shower fresh after? Then check
out these no-sweat exercises that
provide maximum results.
Countless New Yorkers
believe in the benefits
of early exercise, and
strive for it themselves.
Unfortunately, the time
between the workout class and
walking into work can be filled with
inconveniences, including crowded
locker rooms and disobedient
hair. Fortunately for you, you can
use some low-intensity movements
to target certain muscles
without breaking a sweat and
ruining your shower-fresh scent
and feeling. Start using these
five exercises and watch your
muscles shape up.
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Incorporate these small but life-changing health strategies, from exercise to grooming, and reach your optimum
level of fitness.
CLICK HERE TO LEARN MORE
1
RESISTANCE BANDS
A new studio in downtown New York
was opened by a highly skilled former
trainer. His studio focuses on small exercise
balls, balancing boards and resistance
bands. All of these exercise enhancement
products utilize small precision motions in
quick succession creating a low-intensity
sculpting session.
2
REFORMER EXERCISES
Everyone who cares about exercise
and wellness knows about the benefits of
Pilates. A new studio on the Bowery offers
an early morning class that is easy on the
sweat and hair disruption. The atmosphere
includes candle light while participants
move slowly through a series of stretches
and poses, holding each for a long time.
3
VINYASA EXPERIENCE
This center has a highly immersive
style. This Vinyasa flow includes an hour of
soothing sounds while the body is eased
through various poses. To further enhance
the experience, other senses are stimulated
for your enjoyment, including the use of essential
oils and vibrations (all sweat free)!
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4
HIT THE BARRE
The ballet barre is an ideal and effective
workout choice. The latest Bowery studio
offers a fantastic sequence designed
to push your muscles with various battements
and plies. The great thing about this
class is your hair and makeup will come
out unscathed.
5
WATER EXERCISE
Jumping into the water might seem like a bad way to prevent your body from getting
all sweaty, but it can actually be quite effective for maintaining a comfortable body
temperature that won’t leave your hair soaking in sweat. You can find great classes in
Tribeca that are only for women and use healing salt water for the process. You can clear
your mind and get in some cardio wit the Restorative option.
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6
PRINCIPLES
FOR LOSING
FAT BY
EATING
FAT
by
Marianne Williams
Follow Us:
Here are the top 6 sources of fat that are replete with all the muscle-building,
fat-burning, and health benefits that you could ever hope for.
Many people are scared of dietary
fat. For years, they have
been taught that eating fat is
bad. This is incorrect. Healthy
fats are vital for our health, and
can actually help to promote fat loss too.
We need to eat fat to support our metabolism,
keep our tissues healthy, support the
absorption of certain vitamins, and also allow
for hormone production and for the
healthy functioning of the immune system.
Fats help to reduce inflammation, and also
keep us feeling fuller for longer, so we are
less likely to over-indulge in other foods.
If you want to lose body fat, then you need
to pay attention to your overall health.
Your metabolic function and your general
health are all important, and if you cut out
fat in a bid to lose fat then you will end up
losing muscle, feeling more run down, and
likely end up not sticking to the diet - gaining
weight and feeling unwell as a result.
Fat has numerous benefits as a diet aid -
let’s look at some key ways of adding fats
to your diet.
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The Sirtfood Diet already has legions of followers and is set to take the diet world by storm. Here’s a useful intro!
1
CLICK HERE TO READ MORE.
OILY FISH
Oily fish such as tuna, mackerel, sardines and trout are a good source of Omega-3
fatty acids, and people should try to take in at least two servings of these fish per week
to keep a good balance of Omega-3 fatty acids to Omega 6 faty acids. There are a lot of
benefits to the DHA and EPA content of oily fish, and they can help with joint aches and
pains, workout recovery, and reduced inflammation.
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2
COCONUT OIL
If you can source extra virgin coconut
oil, then you will find that this is a very
beneficial fat to use as a cooking oil and as
a spread. It tastes great, and it can offer a
lot of health benefits, including being an
immune system booster and an anti-fungal
and microbial. It is a great source of
energy, and it can help with hormone function
too. Coconut oil can help to give you a
boost when you are feeling run down, and
it is a good source of lauric acid, which is
a medium chain triglyceride that the body
does not convert into fat for storage but
that will be used as a store of energy. If
you’re someone who is trying to stay in ketosis
because you want to maintain steady
and stable energy levels then having a fat
of this nature in your diet will be greatly
beneficial and will keep you feeling good
while you work out.
3
GOOD OLD OLIVE OIL
The benefits of olive oil have been
talked about for a long time. Proponents
claim that it helps to stave off cancer, reduce
blood pressure and reduce your
risk of heart disease. It is great as a salad
dressing, and it is a great source of energy
too. It is an easy addition to your diet, and
it can have a lot of benefits for any athlete.
If you’re not using it, cut out the mayo
or ranch dressing and try herbs and olive
oil instead.
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4
TASTY AVOCADOS
Avocados are a great treat - they can
go with both sweet and savory dishes, and
they are perfect for making food more flavorful
and filling. Add them to chicken and
broccoli to make it a little more luxurious
tasting, or try it as a dip, so that you aren’t
wasting calories on sugar and sweetener.
It will fill you up, and cut the carbs.
5
UNLOVED EGGS
Eggs were demonized in the 1980s and
90s, but for no good reason. Eggs are good
for you. They contain b-vitamins, choline
and omega-3 fatty acids, and they are good
for your brain, nervous system and cardiovascular
system. They are rich in healthy
fats and they are also good as a source of
protein. There was a concern that the cholesterol
in eggs could be harmful, but more
recent research shows that there is no link
between cholesterol in the diet and cholesterol
in your blood. The cholesterol in eggs
is good for a man’s testosterone production
and eggs fill you up too, which means that
you will be less inclined to snack throughout
the day - making it easier to maintain a
calorie deficit and lose weight.
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6
LOTS OF NUTS
Nuts are a good source of proteins
and fats - look for almonds, pistachios
and walnuts because these contain a good
profile of different nutrients. People who
consume a wide range of nuts (not just
peanuts) are leaner, and tend to have a
lower risk of developing type 2 diabetes.
Nut butter can be a good source of fats,
but it is important that you moderate your
portion sizes, and look for brands that do
not have added sugar. Remember that
nuts are calorie dense so it is incredibly
easy to accidentally over-indulge, especially
if you are not used to having them
in your diet.
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A 5-PART
WALK-THROUGH
ON THE
HABITS OF
Women
HEALTHY
Follow Us:
by
Marianne Williams
Incorporate these small but
life-changing health strategies, from
exercise to grooming, and reach your
optimum level of fitness.
The average person puts their
body through hell on a regular
basis. It can be a horrific combination
of laziness, binging,
and exertion beyond reasonable
means. Of course, the body starts to
break down due to the pressure being put
on it. For those who want to stay as healthy
as they can, it is important to respect the
body. It is essential to treat yourself properly
and start to make adjustments over
time. This is how you are able to get stronger,
fitter, and healthier.
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Do you want to squeeze some workout in your day, but still stay shower fresh after? Then check out these nosweat
exercises that provide maximum results.
CLICK HERE TO LEARN MORE
1
SCHEDULE CHECK-UPS WITH DOCTOR
You cannot ignore this. Going for an annual check-up is the bare minimum. This is
going to let you assess potential illnesses and make sure you are prepared for them. You
will be able to see real value from these check-ups and all it takes is a simple appointment.
For those who are smart, you are also going to go in with a set of questions. You will be
able to learn more about your body this way and start to learn what it needs to stay healthy
year-round. Always pay attention to your body and don’t miss these appointments!
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2 EXERCISE
Many women have started to realize
the value of getting in a daily workout because
of its positive impact on their bodies.
This is when having a proper fitness
regimen is a must as it will release endorphins
and ease the body. You are going to
enjoy working out and the best part is you
don’t have to choose one type of workout.
Some will like to go for a walk while others
will want a yoga session in the morning as
their workout.
A good starting point is to go and buy shoes
that are comfortable along with workout-friendly
clothes. You will want to assign
at least 45-60 minutes to the workout
each day. This is also something that can
be combined with moving about and doing
your daily cores too. For others, you can
even join a hiking group to pick things up.
3
IMPROVE YOUR DIET
The food you are eating will matter
and unhealthy food is a recipe for disaster.
You want to create a balanced food plan
and help keep your body as fit as possible
by improving what is digested. The days of
over-processed or junk food should be in
the past. You want to remove those items
from your pantry as soon as possible.
The same goes for syrups, deep-fried food,
and soft drinks. You want to stick to water
instead. It is always important to make
changes to your nutrition. You want to listen
to your body and make sure you are eating
appropriately. The same applies to women
that are pregnant or fall ill. You have to personalize
the diet as much as you can.
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4
START TO MEDITATE
Your mind is just as important as
the body and a good way to reduce stress
is by meditating. You want to focus on
something that is close to your heart and
for some, that means religious prayers.
You want to learn to use this as simple
stress relief.
You want to take in the power of meditating
and harness its energy. This can be
done by taking 15 minutes to sit in a quiet
setting. It is a great way to learn to bring
your mind to a halt and calm things down
by staying in the present.
5
KEEP YOURSELF GROOMED
Looking good is never a bad thing!
You want to spend time on looking as good
as you can and use this to boost your mood.
You are going to be able to stay cozy and
see more value out of your day-to-day routine.
Even a simple wardrobe change can
make a difference.
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TUNE IN
FOR OUR
NEXT
ISSUE!
• TIPS FOR AGING WELL
• EASY WAYS TO SLASH CALORIES
• HORMONES THAT CAUSE
WEIGHT GAIN
• REASONS WHY YOUR BELLY FAT
ISN’T GOING AWAY
• SUPERFOODS TO EAT WHEN YOU
HAVE PERIOD CRAMPS
• WAYS TO PACK MORE PROTEIN INTO
YOUR DESSERT
• FAMOUS YOGA TYPES YOU
SHOULD TRY
Follow Us:
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The April 2018 edition of
Smart Weight Loss
will be available this spring.
| March 2018