FIT&STRONG MAGAZINE 001

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FIT&STRONG M A G A Z I N E ISSUE: 01

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STYLE

Q&A

Make fashion statement SOCKS AND HANDBAGS

ALL YOU NEED TO KNOW ABOUT PROTEIN POWDERS

PLAN YOUR DIET FROM MORNING TO BEDTIME

HEALTHY RECIPES INSIDE

® CROSS-FIT

SPECIAL

JUMP INTO YOUR FAVORITE CLASS AS A PRO! MAKE YOUR CHEST BIGGER IN NO TIME

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WEB

Fitness

Nutrition

Wellness

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www.fitnstrongmag.com FIT&STRONG MAGAZINE (F&S) is a magazine focused on keeping our readers fit, healthy, and active. Our F&S mission is to educate, motivate, and inspire people and communities to live a healthier lifestyle through a balance of health, fitness, and nutrition.

Celebrating more than our first year with our publication we aim to reach thousands of readers through our print and digital magazine.

To subscribe go to www.fitnstrongmag.com/subscribe

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EDITOR’S LETTER

LET’S GET FIT&STRONG FIT&STRONG magazine is a source of inspiration, information, and motivation. FIT&STRONG magazine is a place where you begin your journey towards greater health, balance and total well-being. Our magazine serves as a vehicle to inspire people about simple lifestyle changes that can improve their overall way of life. It will motivate, inspire and inform and provides a platform and a voice to those who want to get fit.

We take great pride in sharing heart-warming articles and vital information on fitness and wellness. Our readers vary in age, body composition, ethnicity, economic status and professional background, but have the common goal of improving themselves through better ways of living and exercise.

No unrealistic promises or questionable shortcuts. Only articulate coverage of health, fitness and quality-of-life topics that really matter to you.

FIT&STRONG is a choice to a new way of life, simply a matter of making small changes to our daily routines.

Just remember, if you want to live long get FIT&STRONG. Pio Blanco

Editor Pio Blanco editorial@fitnstrongmag.com

Published by: Creative Monkey Ltd

Art Director Pio Blanco editorial@fitnstrongmag.com

Printed by: William Gibbons Tel: 01902 730011

Sub-editor Tessa Carey editorial@fitnstrongmag.com Sub-editor Marc Hopkins editorial@fitnstrongmag.com Special thanks to Tobias Thompson.

Web: www.fitnstrongmag.com No part of this magazine may be copied, reproduced or stored in a retrieval system without prior written consent of the publisher. © Creative Monkey Ltd 2018.

Fit And Strong is a european publication, published by Creative Monkey Ltd, and is not associated with any other fitness magazines.

CONTENTS

ISSUE 01

NUTRITION

GOOD TO KNOW If you want to live long this are matters that may help you to get fit and strong

1 Omega 3 health

2 xxxx xxx

3 xxx xxx

Wild Salmon: A really good source of Omega-3 oil.

6

BENEFITS OF OMEGA-3 OIL

GOOD TO KNOW

Below are the top 6 benefits that you can benefit from that omega-3 oil

1

3

It helps keep your heart healthy Fish oil is well know for the cardio-protective properties due to its omega-3 fatty acid content.

Omega-3 fatty acids have been shown to drop (“bad”) cholesterol and improve (“healthy”) cholesterol levels by decreasing the amount of fatty acids taken to the liver, slowing fatty acid synthesis, and inhibiting the enzymes that produce bad fats (triglycerides) in the blood.

Less harmful substances floating around through our blood means a more efficient heart.

It aids in vision problems Omega-3s are integral to our vision starting from infancy by aiding in the development of normal vision.

Omega-3 help reduce vision problems later in life, like macular degeneration and dry eye syndrome.

A study found that those who had the highest intake of omega-3 fatty acids were 30 percent less likely to develop macular degeneration over a 12-year period.

4

It helps with weight loss.

It may seem counterintuitive that taking supplements with fatty acid can actually aid in weight loss, but it’s true.

A 2015 study confirmed the beneficial calorieburning effects of fish oil in an animal trial.

They split mice into two groups, feeding both groups fatty foods but supplementing only one group with fish oil.

They found that the group getting fish oil gained significantly less weight and fat, plus had lower insulin and fasting glucose levels (8).

How does it work?

The theory is that fish oil is able to convert white fat into brown fat by activating a protein called UCP1.

Brown fat tissue is more beneficial than white fat because it’s able to burn up more calories. More calories

2

It reduces inflammation fish oil as an effective alternative to relieve inflammation this way we can avoid the multitude of side effects that can accompany non-steroidal anti-inflammatory medications.

Omega-3s are thought to combat inflammation by sending out a signal that shuts off inflammation and resolves it almost as soon as an inflammatory response is triggered.

This can be incredibly useful for a variety of conditions that involve chronic inflammation, such as asthma, arthritis, chronic neck and back pain.

burnt translates to more weight loss: win-win!

5

It keeps your skin clear Fish oil protect our heart, our brain, and our eyes – it can also help keep our skin soft and glowing, too. Fish oil keeps skin hydrated and helps stimulate the production of healthy skin cells.

Fish oil has been associated with improvements in psoriasis and wrinkles.

Omega-3 oils found in fish oil, has even been shown to have a protective effect against acne.

6

It benefits your mental health.

There is growing evidence that omega-3 fatty acids could be a crucial component when it comes to mental health.

Studies have found an association between depression and low intake of omega-3s in the diet.

EPA and DHA, the two main types of omega-3 fatty acids found in fish oil, are vital to the central nervous system. DHA is key to keeping neuronal membranes healthy and functioning while EPA maintains normal neuronal activity.

How to take Omega 3 It’s clear that omega oil supplementation offers a wide variety of benefits on virtually every aspect of health.

The World Health

Organization recommends getting at least 0.3-0.5 grams of EPA and DHA each day, which usually equates to around two 1000 mg capsules.

Always clear any changes with your doctor before starting new supplementation, but if you’re not consuming at least two servings of fish per week, adding fish oil into your diet can be an excellent choice to help you meet your nutritional needs.

Healthy food secrets and to help you improve you diet

List of some easy to fing in your local supermarket foods high in Omega 3s Flaxseed.

Chia seeds.

English walnuts.

Flaxseed, whole.

Salmon, Atlantic.

Salmon, Atlantic.

Herring, Atlantic.

Sardines.

Mackerel.

Salmon.

Soybean.

Trout.

Walnuts.

Oysters.

Sea bass.

Cod Edamame.

Shrimp.

Lobster.

Tuna Crab Scallops.

Cod. Tuna.

Kidney beans.

Egg. Milk.

Avocados Mussels Broccoli Spinach Also Omega 3 pills suplemets are a good source of Omega 3 oil.

TRAINING

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CrossFit training differs from typical sport training protocols that aim to maximize your performance. We tell you the on and outs on how to workout

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Greg Glassman, a former gymnast, founded CrossFit, Inc. in 2000. By combining elements of Olympic weightlifting, gymnastics, sprinting, rowing and core conditioning to improve overall flexibility, strength, speed, endurance and agility he created what we know as Crossfit - a constantly varied, functional movement, which is performed at high intensity.

WWW.CROSSFIT.COM

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he brand’s own definition (The Sport of Fitness) CrossFit is a series of constantly varied, functional movements, performed at high intensity. CrossFit philosophy is an intense commitment to a strict workout lifestyle.

WHAT IS CROSSFIT? CrossFit is a fitness regime developed by Greg Glassman over several decades.

Glassman, CrossFit’s founder and CEO, was the first person in history to define fitness in a meaningful, measurable way – increased work capacity across broad time and modal domains. He then

ACV

SUPER

ACV

The beauty of the apple cider vinegar is that the essential nutrients and the amazing health benefits of apples remain noy only intact becomes a super improve liquid.

BASIC CROSSFIT DICTIONARY

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he benefits of Apple Cider Vinegar (ACV) have been known for many years. It has been used to treat a wide number of ailments and conditions by nutritionists and with all the talk about getting healthier and eating better, now is a good time to take a closer look at this vinegar.

WHAT IS APPLE CIDER VINEGAR? ACV is simply a type of vinegar that is made from cider, most typically apples.

Cider is made by pressing fresh fruit. If the cider is allowed to ferment it becomes alcoholic, but if it is oxidised and fermented the right way it will become vinegar.

ACV has been used for centuries all over the world and its colour can range from goldentoabrownishtone.Itshouldbekept in a cool dark place for proper storage.

Vinegar is a French word that means “soured wine”. Early batches were made from consignments of wine that had been rejected. ACV is also popular as a condiment in many countries around the world.

ACVcanbeusedasacookingingredientto lend flavour to many dishes. It has a mellow acidic flavor that is very complementary to a wide variety of foods, adding a depth of flavour. It also makes a great simple salad

dressing. In addition ACV has been successfully used as a disinfectant.

THE HEALTH BENEFITS OF ACV Around 400 BC Hippocrates used ACV for its profound health benefits. He was known as the Father of Medicine and he used honey and ACV as remedies for his patients.

Thisvinegarcontainsmanyvitamins,betacarotene and pectin. It is rich in other vital minerals such as potassium, sodium, magnesium,calcium,phosphorous,chlorine, sulphur, iron and fluorine.

Vinegar also contains the naturally occurringfibre,pectin,whichhelpstoreduce badcholesterolandtokeepbloodpressurelevels in the body regular.

ACV also extracts calcium from fruits, vegetables and meats which helps to maintainstrongbones.Thepotassiumthatis foundinACVhelpspeopletomaintainhealthy hair,nails,andteethandalsopreventssinusitis and runny noses.

The potassium in ACV is also useful in eliminatingwastesfromthebody.Inaddition potassium deficiencies have been liked to stuntedgrowthsoanintakeofACVmayhelp counteract this problem.

ACV is also rich in beta carotene which fightsagainstfreeradicalsandhelpstheskin tohaveamorefirmandyouthfulappearance.

In addition ACV contains malic acid which helpstofightfungalandbacterialinfections.

Malicacidalsohelpsgetridofaciddeposits aroundthejointsleadingtobetterjointhealth

“HIPPOCRATES, THE FATHER OF MEDICINE USED APPLE CIDER VINEGAR AS REMEDIES FOR HIS PATIENTS” and less pain in this area.

Otherhealthbenefitsthatmaybederivedfrom ACVaremany,includerelieffromconstipation, headaches, arthritis, indigestion, diarrhea, eczema,soreeyes,fatigue,hairloss,obesity, and as an antidote for mild food poisoning.

ACV FOR HELP WITH LOSING WEIGHT ACVhasbeenusedforweight-losspurposes for many years. It is said to be a natural and effective way to lose unwanted pounds and inches. To get the real benefits from ACV it shouldneverbedistilled,filteredorpasteurised – these processes destroy the vitamins, nutrientsandfermentationpropertiesthataid in weight loss. This type of ACV should be available in health food stores.

TouseACVasaweightreductiontechnique drink one or two teaspoons of the vinegar mixedinwaterbeforeeachmeal.Theweight lossthatyoucanexpecttoseewillbeagradual loss as the body’s fat cells begin to gradually shrink in size.

No one is really sure how the ACV works.

created a programme specifically designed to improve overall fitness and health.

CrossFit is constantly varied functional movements performed at high intensity.

All CrossFit workouts are based on functional movements, and these reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

These are the core movements of life.

They move the largest loads the longest distances, so they are ideal for maximising the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time – or power. The more

AFFILIATE – owners of CrossFit gyms.

BEAST – a complimentary term used to describe a badass athlete.

BOX – Name of CrossFit gyms.

COACH – title of CrossFit trainer.

CROSSFITTER – any person who does CrossFit METCON – Metabolic Conditioning MWOD – Mobility and stretching work PB – Personal Best PR – Personal Record. Highest number of reps or fastest time attained at completing a specific WOD. REP – A repetition or instance of a given exercise.

REST DAY – a necessary component for recovery RM – Repetition maximum. The most you can lift for a given number of repetitions.

ROM – Range of motion WOD – “Workout of the Day.” Series of exercises or number of reps for a timed workout

work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit programme is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, not only motivates unprecedented output but derives both relative and absolute metrics at every workout. This data has important value well beyond motivation.

While CrossFit challenges the world’s fittest, the programme is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity – we don’t change the programme.

Constantly varied means that every day brings a different workout, incorporating

NUTRITION

Apple cider vinegar claimed to lead to all sorts of benefits including weight loss and reduced cholesterol

AND MUCH MORE INSIDE...

Q&A

PROTEIN:

WHEN HOW MUCH WHAT TYPE

I’ve been trying to put on muscle but my results are very slow. I believe I need to increase my protein consumption but don’t know which one and how much I should be taking.

Can you guide me to get the best products in the market?

Trinidad Diaz

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good diet consisting of approximately 40% carbs, 35% protein and 25% fats is a good range for most musclebuilding athletes to begin reaching their lean-mass target numbers. When your body doesn’t have the necessary amino acids at the times needed, it goes into negative nitrogen balance and begins to consume muscle tissue. Whey is a great protein source at certain times during the day, however protein blends taken throughout the day may have the advantage. Proteins can be categorized into three basic groups: fast release, medium release and slow release. Which category is the most effective for weight-training athletes has been a difficult debate.

Fast Release: Increases blood amino acids levels rapidly, but amino acid levels also fall rapidly.

Source: Whey protein peptide and isolate.

Medium Release: Takes slightly longer to raise blood amino acids levels, but also drops slower.

Source: Soy protein isolate or milk protein isolate.

Slow Release: Provides a gradual increase and maintains blood amino acid levels for longer duration of time.

Sources: Casein protein.

Each of these individual protein sources have their own unique benefits, try this try each one or a blend of the best two and see how it works for you.

HOW TO CHOOSE THE BEST PROTEIN SHAKES Protein powders are very popular for good reasons; convenient than high-protein foods like meats, fish, eggs and dairy, fat and cholesterol-free or contain only a small fraction of the fat and cholesterol found in high-protein

BODY TYPE AND PROTEIN PORTIONS The amount of protein an individual consumes is based primarily on lean body mass and your goal.

It depends on the type on genetics as there are three body types:

Samuel Chielfield TYPES OF PROTEIN USED IN POWDERS. The protein used in protein powders can be divided into two categories: animal source proteins, milk protein derivatives like whey and casein and egg white and vegetable source proteins, soy, rice, pea, hemp and sprouted grain proteins.

WHEY PROTEIN Whey protein is derived from milk. Whey is by far the most popular type of protein used in protein powders. For most people, it’s the best all-around choice based on taste, quality and cost. Whey protein comes in two varieties, whey concentrate and whey isolate.

Whey concentrate is more economical per gram of protein. It has a low lactose level that is well tolerated by MET-RX PURE most lactose-sensitive CASEIN people. It has trivial CHOCOLATE amounts of fat and carbs relative to your overall nutrient intake.

Whey concentrate is typically the bestselling category of whey. Whey isolate is virtually fat-free for those wishing to eliminate as much VEGA ESSENTIALS fat from their diet as NUTRITIONAL possible. It is typically POWDER VANILLA lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate.

Tip: Check the label information to find out exactly what protein types contains. The name of a particular protein powder may not indicate what specific types of protein are used in the product.

CASEIN OR MILK PROTEIN Like whey protein, casein protein is another milk protein derivative. The key difference between whey and casein is the absorption in

the digestive system, casein is absorbed slowly and steadily than whey. Taste-wise they is similar.

Tip: Casein protein may not appear on labels as casein protein. It usually appears as Calcium Caseinate.

EGG WHITE PROTEIN Egg white protein was the most popular type of protein supplement for many years before milk proteins surpassed its popularity due to their better taste and lower cost. Like milk proteins, egg white is also naturally very low in fat and carbs. Egg white OPTIMUM NUTRITION GOLD STANDARD 100% protein is cholesterolfree and an excellent WHEY POWDER choice for those VANILLA ICE CREAM who wish to avoid dairy products.

PLANT PROTEINS Among the vegetable source proteins, soy protein, rice protein and pea protein are by far the most popular.

Soy and hemp protein SELF OMNINUTRITION are unique among ISOLATE EGG PROTEIN vegetable protein sources in that they supply all 8 essential amino acids. Others are derived from a variety of sources, including peas, sprouts, and grains and seeds like brown rice, quinoa, millet, spirulina, chia and more. They’re rich in vitamins and minerals, and often provide antioxidants, amino acids, fiber and more. Plant proteins are typically suitable for vegetarian or vegan diets.

They’re also well tolerated by lactose-sensitive individuals.

TIP: If you are trying a protein for the first time, buy the smallest size possible. Once you’ve found a product you like, the largest size offers the best value and gives you substantial savings over smaller sizes.

ECTOMORPH: a lean person with a fast metabolism. This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.

MESOMORPH: a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass.

Typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats.

A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

ENDOMORPH: typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat.

Just think higher fats and protein, lower carbs.

GOOD TO KNOW If you want to live long nutrition helps get you fit and strong

1 Omega 3

Wild Salmon: A really good source of Omega-3 oil.

2 Sun Vitamins

3 Healthy eyes

NUTRITION

6

BENEFITS OF OMEGA-3 OIL The top 6 benefits that you can benefit from that omega-3 oil

1

Keep your heart healthy Fish oil is well know for the cardioprotective properties due to its omega-3 fatty acid content.

Omega-3 fatty acids have been shown to drop (“bad”) cholesterol and improve (“healthy”) cholesterol levels by decreasing the amount of fatty acids taken to the liver, slowing fatty acid synthesis, and inhibiting the enzymes that produce bad fats (triglycerides) in the blood.

Less harmful substances floating around through our blood means a more efficient heart.

2

Reduces inflammation fish oil as an effective alternative to relieve inflammation this way we can avoid the multitude of side effects that can accompany non-steroidal anti-inflammatory medications.

Omega-3s are thought to combat inflammation by sending out a signal that shuts off inflammation and resolves it almost as soon as an inflammatory response is triggered.

This can be incredibly useful for a variety of conditions that involve chronic inflammation, such as asthma, arthritis, chronic neck and back pain.

3

Aids in vision problems Omega-3s are integral to our vision starting from infancy by aiding in the development of normal vision.

Omega-3 help reduce vision problems later in life, like macular degeneration and dry eye syndrome.

A study found that those who had the highest intake of omega-3 fatty acids were 30 percent less likely to develop macular degeneration over a 12-year period.

4

Helps with weight loss.

It may seem counterintuitive that taking supplements with fatty acid can actually aid in weight loss, but it’s true.

A 2015 study confirmed the beneficial calorieburning effects of fish oil in an animal trial.

They split mice into two groups, feeding both groups fatty foods but supplementing only one group with fish oil. They found that the group getting fish oil gained significantly less weight and fat, plus had lower insulin and fasting glucose levels (8).

How does it work?

The theory is that fish oil is able to convert white fat into brown fat by activating a protein called UCP1.

Brown fat tissue is more beneficial than white fat because it’s able to burn up more

calories. More calories burnt translates to more weight loss: win-win!

5

Keeps your skin clear Fish oil protect our heart, our brain, and our eyes – it can also help keep our skin soft and glowing, too. Fish oil keeps skin hydrated and helps stimulate the production of healthy skin cells.

Fish oil has been associated with improvements in psoriasis and wrinkles.

Omega-3 oils found in fish oil, has even been shown to have a protective effect against acne.

of benefits on virtually every aspect of health.

The World Health Organization recommends getting at least 0.3-0.5 grams of EPA and DHA each day, which usually equates to around two 1000 mg capsules.

Always clear any changes with your doctor before starting new supplementation, but if you’re not consuming at least two servings of fish per week, adding fish oil into your diet can be an excellent choice to help you meet your nutritional needs.

Benefits your mental health.

There is growing evidence that omega-3 fatty acids could be a crucial component when it comes to mental health.

Studies have found an association between depression and low intake of omega-3s in the diet.

EPA and DHA, the two main types of omega-3 fatty acids found in fish oil, are vital to the central nervous system. DHA is key to keeping neuronal membranes healthy and functioning while EPA maintains normal neuronal activity.

List of some easy to fing in your local supermarket foods high in Omega 3s Flaxseed.

Chia seeds.

Walnuts.

Sardines.

Mackerel.

Soybean.

Trout.

Walnuts.

Oysters.

Sea bass.

Cod Edamame.

Shrimp.

Lobster.

Tuna Crab Scallops.

Kidney beans.

Egg. Milk.

Avocados Mussels Broccoli Spinach

How to take Omega 3 It’s clear that omega oil supplementation offers a wide variety

Also Omega 3 suplemets are a good source of Omega 3 oil.

6

H E A LT H

VITAMIN D IS ESSENTIAL FOR YOUR HEALTH AND HELPS YOU TO GET FIT AND STRONG.

GTK

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increases Vitamin D in your body.

Awesome supplement Vitamin D continues to prove that it’s one of the most important vitamins you can take.

Calcium plus Vitamin D may cut body fat.

Shows anti-diabetic activity.

Helps protect blood vessel health.

Helps control blood sugar.

Cuts fat mass.

May reduce depression.

Lots of healthy benefits, but Vitamin D does more than just improve your overall health profile. Scientists have learned that it can create a tremendous boost to athletes including the benefit of building muscle.

Vitamin D is helpful in promoting muscle growth because your muscle fibers have Vitamin D receptors and, when adequate Vitamin D is provided, studies have shown that these receptors encourage greater leg and grip strength. When Vitamin

D is plentiful, it interacts with receptors, signaling genes to increase muscle strength and mass. Basically, Vitamin D gets converted in your body into a steroid hormone (1,25- dihydroxy Vitamin D); so, it’s logical to conclude that Vitamin D has a musclebuilding effect. Excess Vitamin D is then stored in fat tissue so that it will be available for future use. While your body can’t increase its receptors, getting in an adequate amount of Vitamin D will help make sure that your body is able to maximize strength and muscle mass by saturating the receptors that you have.

Why athletes need Vitamin D It’s important for active people, especially athletes and those who train intensely in the gym, to get enough Vitamin D. Sports Medicine Researchers recently did a study that found that athlet who had low Vitamin D levels suffered more muscle injuries than those who had higher lavels.

How much Vitamin D3 should you take?

Supplementing with Vitamin D3 is a must, even in summer.

Vitamin D3 is usually sold in soft gels. For best results, supplement 1,000 IU of Vitamin D3 once or twice a day with food. In general, take 2,0005,000 IU of Vitamin D3 every day to make sure you’re getting enough of this extremely important nutrient. Outdoor workouts are a key benefit in summer, but don’t forget to protect your skin.

Careful of the sun Beeing in the sun is not a risk-free activity, not just because of painful sunburn but the possibility of developing the worst, Melanoma (skin cancer).

While you need the enriching nutrients of sunlight, you need to protect yourself from overexposure to UV rays. Using sun block is essential if you plan to be outside for long stretches of time. Pick a quality brand with a minimum of 15 SPF, and use 30 SPF if you have sensitive skin.

While sun block helps you bronze safely by blocking some of the most harmful UV molecules, it also limits the amount of Vitamin D you absorb.

Therefore, supplementing with Vitamin D is crucial no matter your racial background or age.

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IKE A LO L G AY IN N TH B I AD E

Wet a clean towel with cool milk from the fridge, and apply it like a compress on the skin. The soothing temperature and lactic acid in the milk will help reduce inflammation. Pop a couple of anti inflammatory tablets after sun exposure to reduce swelling. Taken within a few hours, but It will slow the cascade of damaging chemicals caused by UV light.

A nice walk in the countryside in th emorning sun can benefit your health

GTK

HOW TO TAKE CARE OF YOUR EYES… Eating a healthy diet it’s not just good for your eyes, it’s great for your body and mind too ALWAYS HAVE REGULAR EYE TESTS, this is the best way to protect your eyes as a good optician will recommend the best way to improve your eye sight and even your health.

A BALANCED DIET containing fruit vegetables, foods rich in antioxidants, such as green vegetables and fish are full of vitamins and omega-3 an essential fatty acids that are important to your health and improves your sight. Vitamin C and E, and Zinc are very important for a good function of your eyes.

EXERCISE improves blood circulation, which improves oxygen levels to the eyes and the removal of toxins.

WASH YOUR HANDS Keeping your hands clean is so important when before touching your eyes, especially if you’re a contact lens wearer.

WEAR SUNGLASSES, To protect your eyes from harmful ultraviolet (UV) light, choose sunglasses with both UVA and UVB protection.

Also, wearing a hat with a brim will greatly reduce the amount of UV radiation slipping around the side of your sunglasses.

A GOOD NIGHT’S SLEEP, is important to your health, skipping your beauty rest can be detrimental to your appearance, but more importantly it can interfere with your health and damage your eyes.

BE CAREFUL WITH YOUR DIGITAL HOURS, following some easy steps to protect your eyes from screens may help you to improve your eyesight.

Reduce glare by cleaning your screen.

Sit an arm’s length away from your computer screen. A full arm extension is key, if not, you’re sitting too close.

The screen shouldn’t be tilted, and should be positioned right below eye level.

Blink, blink, blink and remember to blink. Screens have a way of making you forget to do that.

Every 20 minutes, give yourself 20 seconds to check out what’s going on away from your desk.

Also, grey backgrounds are easier on your eyes than white.

Alcohol or sa fats may create turated free-radical reactions that can ha eyesight. High- rm the your fat also cause depo diets can si constrict bloo ts that d flow in the arteries.

H E A LT H

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Greg Glassman, a former gymnast, founded CrossFit in 2000. By combining elements of Olympic weightlifting, gymnastics, sprinting, rowing and core conditioning to improve overall flexibility, strength, speed, endurance and agility he created what we know as Crossfit - a constantly varied, functional movement, which is performed at high intensity.

WWW.CROSSFIT.COM

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BASIC CROSSFIT DICTIONARY

TRAINING

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T

he brand’s own definition (The Sport of Fitness) CrossFit is a series of constantly varied, functional movements, performed at high intensity. CrossFit philosophy is an intense commitment to a strict workout lifestyle.

WHAT IS CROSSFIT? CrossFit is a fitness regime developed by Greg Glassman over several decades.

Glassman, CrossFit’s founder and CEO, was the first person in history to define fitness in a meaningful, measurable way – increased work capacity across broad time and modal domains. He then created a

programme specifically designed to improve overall fitness and health.

CrossFit is constantly varied functional movements performed at high intensity.

All CrossFit workouts are based on functional movements, and these reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

These are the core movements of life.

They move the largest loads the longest distances, so they are ideal for maximising the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time – or power. The more work you do in less time, or the higher the power output, the more

AFFILIATE – owners of CrossFit gyms.

BEAST – a complimentary term used to describe a bad ass athlete.

BOX – Name of CrossFit gyms.

COACH – title of CrossFit trainer.

CROSSFITTER – any person who does CrossFit METCON – Metabolic Conditioning MWOD – Mobility and stretching work PB – Personal Best PR – Personal Record. Highest number of reps or fastest time attained at completing a specific WOD. REP – A repetition or instance of a given exercise.

REST DAY – a necessary component for recovery RM – Repetition maximum. The most you can lift for a given number of repetitions.

ROM – Range of motion WOD – “Workout of the Day.” Series of exercises or number of reps for a timed workout

intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

The community that spontaneously arises when people do these workouts together is a key component of why CrossFit is so effective, and it gave birth to a global network of CrossFit affiliates that number over 13,000. Harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means.

The CrossFit programme is driven by data. Using white boards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, not only motivates unprecedented output but derives both relative and absolute metrics at every workout. This data has important value well beyond motivation.

While CrossFit challenges the world’s fittest, the programme is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience.

We scale load and intensity – we don’t change the programme.

Constantly varied means that every day brings a different workout, incorporating any combination of these elements. At CrossFit you will jump rope, climb ropes,

TRAINING swing kettle bells and flip tires. You may work at pull ups, squats, dips, deadlifts, rowing, box jumps and more. Each day will bring different exercises specifically designed to work on different muscle groups and/or cardiovascular strength.

This will give you a well-rounded workout to tone and strengthen various parts of your body evenly.

Functional movement refers to maintaining the safest, most-efficient position to power through a movement.

There are plenty of misconceptions out there about CrossFit – the truth is that the workouts mirror activities in our daily lives.

To the uninitiated, flipping a tire looks like crazy, “he-man” work. But moving a mattress up a flight of stairs, utilises the same movement.

High intensity is a concept that at first can be difficult for new CrossFit followers to grasp. For many people, a workout’s efficiency is only proportionate to the amount of hours spent in the gym. You will never hear a CrossFit follower say, “I had a great workout; I was in the gym for four hours!” You are much more likely to hear, “I finished in 10 minutes.” People come here sceptical that a high-intensity workout, done in a fraction of the time as they are used to, can lead to faster, better results. But results don’t lie.

CrossFit is a workout programme, a culture, and a fitness community. It’s mission is to “build a programme that will best prepare trainees for any physical contingency.

CROSSFIT IS AN INCREDIBLY EFFECTIVE AND INTENSE CORE STRENGTH AND CONDITIONING WORKOUT PROGRAMME Participants complete a workout of the day (WOD) either solo or with a trainer and a group of fellow exercisers at a designated BOX or CrossFit gym. The workouts tend to be short, extremely intense and engage full body, militarystyle exercises. For participants who are interested, nutrition advice is offered on the CrossFit website where the suggestion is to follow either a 40-30-30 nutrition plan (40% carbs, 30% protein, 30% fat) or to use the Paleo diet for best results.

TRAINING

SHORT WORKOUTS MAY HELP KEEP YOUR WORKOUT PROGRAM ON TRACK BENEFITS OF CROSSFIT Advantages of the programme include: CrossFit burns calories: High-intensity workouts like CrossFit are difficult. The American Council on Exercise (ACE) reports that men can burn 15-18 calories per minute and women can burn 13-15 calories per minute while doing the workouts. In addition, participants who work at a high intensity burn more calories all day with Excess Post-Exercise Oxygen Consumption (EPOC).

CrossFit builds muscle to boost metabolism. Its participants can expect to build strength and increase muscle mass. Glassman says that the biggest change he saw when he started CrossFit was a change in his body fat and muscle mass. This improved body composition not only helps your body to look leaner and tighter but also helps you to maintain a healthy metabolism.

The CrossFit community provides social support. A key element of the programme is sharing your WOD results online or with others in your community.

For many people who are trying to lose weight, this element of sharing may help improve accountability and consistency.

Workouts are accessible to anyone.

According to its website, CrossFit is available to “anyone with an internet connection and the willingness, curiosity, and bravery to try it.” Participants can work out on their own using the WOD (workout of the day) posted on the website.

Workouts are quick and efficient. For healthy people who already know how to perform typical CrossFit exercises, the workouts provided are highly effective. If you are a busy person who is trying to lose weight with exercise, short workouts may help you keep your workout program on track.

CROSSFIT WARNINGS While some people are successful when they use CrossFit to lose weight, there are drawbacks that may make it the wrong choice for those who are trying to slim down. People can suffered injuries that interfere with the programme. This

experience is not unique according to many experts. Drawbacks of trying to get fit with CrossFit include: CrossFit dropout rate is high.

CrossFit is too intense for many people.

Due to the high physical demand, there is a high turnover rate. In addition, ACE experts also acknowledge that you might quit because it’s too difficult. If weight loss is your goal, then you need to find a programme you can stick with for the long-term.

High risk of injury. CrossFit workouts often include high-risk activities.

When combined with the pressure to compete against the clock or against other athletes the exercises may put many participants at risk for injury.

Crossfitters can get chronically injured attributed to the intense programme.

This can make you stop training until fully recovered.

Intense culture doesn’t work for everyone. The competitive nature of CrossFit training may be overwhelming for some exercisers, especially those who are new to working out. If you are too intimidated to fully participate on a regular basis, you’re not likely to see sustainable results.

Modifications may take longer to learn.

People who are new to exercise, who have not exercised regularly for a long time or have injuries to accommodate will need to modify the exercises in order to stay safe and healthy. This may be overly time consuming. While anyone can do CrossFit, not everyone should do it.

E S I C R E X E D O W 5 TRAINING

Some were chosen because they are difficult, others because they are fun, and others because they’re an excellent demonstration of what the human body can do. Drop the dumbbells and give these WODS a shot, I dare you!

AIR SQUAT n START: Stand with your feet shoulder width apart. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are

BATTLING ROPES

TYRE FLIP

n START: Standing in front of the rope, take an end in each hand with your arms extended at your side.

This will be your starting position.

Initiate the movement

n START: Begin by gripping the bottom of the tyre on the tread, and position your feet back a bit. Your chest should be driving into the tyre. To lift the tyre, extend through the hips,

by rapidly raising one arm to shoulder level.

Continue alternating your left and right arms, up and down whipping the ropes up and down as fast as you can.

WALL BALL SQUAT able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

n START: Stand with your feet shoulder width apart, facing a wall, and holding a medicine ball at your chest. Stand facing the wall.

Squat by pushing your hips and butt

backwards. As you start pushing upwards, throw the medicine ball up towards the wall by fully extending the arms. Catch the ball and return to the starting position.

RING PULL-UP knees, and ankles, driving into the tire and up. As you do so adjust your grip to the upper portion of the tyre and push it forward to complete the turn.

n START: Adjust the height of rings so that your feet will not touch the ground between repetitions.

Keep your arms straight and simply dead hang from the rings, keeping your

body vertical. Pull your chest up toward the rings by bending your arms. Keep the movement smooth, slow. Once at the top of the exercise start slowly lowering back down.

for more info go to www.crossfit.com

iberica-windsurf.com

TRAINING

FULL ON BODY CARE Lifting weights can harm the joints, leading to injuries and pain if not done correctly. A good technique following a basic set of exercises is the key to long-term fitness

5 BASIC CHEST EXERCISES 1

BARBELL BENCH PRESS

n START: Lie face up on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. n MOVE: Unrack the bar and slowly lower it toward your chest. Keep

2

your wrists aligned with your elbows and your elbows pointed out to your sides.

When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

DECLINE BARBELL PRESS

REMEMBER: TECHNIQUE FIRST, WEIGHT SECOND

n START: Lie on an incline bench and grasp the racked barbell with a moderate-width grip, palms facing the ceiling. Lift the bar off the rack and raise it until your arms are fully extended. n MOVE: Bend your elbows to lower the bar to just below

DUMB-BELL 4

BENCH PRESS

n START: Lie on a flat bench with your feet on the floor and your back pressed against the pad.

Begin with your arms straight up from your shoulders, and the weights lifted directly over your chest. Your palms should face each other and your elbows should

5

DUMB-BELL PULLOVER

n START: Lying across a flat bench, keep your glutes low, which affords you a greater stretch. n MOVE: Holding the inside edge of a dumbbell at arm’s length overhead, allow the weight to go behind you, keeping your arms straight, stretching your pecs and lats but keeping

HOME WORKOUT

8

HOME WORKOUT EXERCISES Stick with our home workouts, and you will notice a change in your body in just a few short weeks.

Home Workouts provides daily workout routines for all your main muscle groups. In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. No equipment or coach needed, all exercises can be performed with just your body weight.

JUMPING JACK Stand up straight. As simple as standing up straight sounds, there is a technique to it. Hold your arms at your sides and feet shoulder width. Jump and extend your arms overhead. Extend your legs. Land in the starting position. Repeat a many time as you want.

PUSHUP From a forearm plank, press right palm and then left palm into the mat, coming to a high plank. As you exhale, release right elbow and forearm back down to the mat, then left elbow and forearm, returning to a forearm plank.

CRUNCH Sit with knees bent, feet flat on floor and arms extended in front of you, palms up. Exhale and lean back so your torso is at a 45-degree angle to the floor. Keeping your core engaged and spine long, lift your feet off the ground, keeping knees bent and bringing lower legs to tabletop position, parallel to the floor. As you inhale pause, then rise back up.

SQUAT Plant your feet flat on the ground, toes slightly outward. Position the hand/bar behind your head, with the weight on your upper back. Bend your knees and slowly lower your hips as if to “sit” on an invisible chair. Contract your abs as you move through the squat.

PLANK Lower onto your forearms, one arm at a time. Keep the neck in line with the spine looking to the floor slightly ahead of you, your gaze soft. Stay in this pose anywhere from 30 seconds to a couple of minutes.

LUNGE Stand in a lunge with right foot forward. Drag toes of left foot to meet right. Repeat two more times. Jump and switch legs midair, landing with left foot forward. Repeat toe drags on this side.

RUN IN PLACE Stand straight with your feet shoulder width apart and face forward, opening up your chest start running on the spot.

ROTATION PUSHUP From a high plank position with hands positioned wide as your shoulders, inhale and bend elbows, keeping them close to the sides of the body or allowing them to flare out slightly.

Exhale and press up to return to high plank position.

NUTRITION

APPLE INTELLIGENCE Apples satisfy hunger for only around 50 calories and should be included as part of a healthy diet that can promote weight loss. They not only lower cholesterol and reduce heart disease but are packed with antioxidants and pectin which contains fibre – to keep you feeling full for longer.

SUPER

ACV

The beauty of apple cider vinegar is that the essential nutrients and the amazing health benefits of apples remain not only intact but are turned into an elixir for the body

ACV

A

pple Cider Vinegar (ACV) benefits have been known for many years. It has been used to treat a wide number of ailments and conditions by nutritionists and with all the talk about getting healthier and eating better, now is a good time to take a closer look at this vinegar.

WHAT IS APPLE CIDER VINEGAR (ACV)?

ACV is simply a type of vinegar that is made from cider, most typically apples. Cider is made by pressing fresh fruit. If the cider is allowed to ferment it becomes alcoholic, but if it is oxidised and fermented correctly it will become vinegar.

ACV has been used for centuries all over the world and its colour can range from golden to a brownish tone. It should be kept in a cool dark place for proper storage.

Vinegar is a French word that means “soured wine”. Early batches were made from consignments of wine that had been rejected. ACV is also popular as a condiment in many countries around the world.

ACV can be used as a cooking ingredient to lend flavour to many dishes. It has a mellow acidic taste that is very complementary to a wide variety of foods, adding a depth of flavour. It also makes a great simple salad dressing, with the addition of a sprinkle

of salt and freshly ground pepper . In addition to this, ACV has also been successfully used as a disinfectant.

THE HEALTH BENEFITS OF ACV Around 400 BC Hippocrates used ACV for its profound health benefits.

He was known as the Father of Medicine and he used honey and ACV as remedies for his patients.

This vinegar contains many vitamins, beta-carotene and pectin. It is also rich in other vital minerals such as potassium, magnesium, sodium, calcium, phosphorous, chlorine, sulphur, iron and fluorine.

Vinegar also contains the naturally occurring fibre, pectin, which helps to reduce bad cholesterol and regulate blood pressure levels in the body.

ACV also extracts calcium from fruits, vegetables and meats which helps to maintain strong bones. The potassium that is found in ACV helps to keep hair, nails, and teeth healthy and also prevents sinusitis and runny noses.

The potassium in ACV is also useful in eliminating waste from the body. In addition, potassium deficiencies have been likened to stunted growth so an intake of ACV may help counteract this problem.

ACV is also rich in beta carotene which fights against free radicals and helps the skin to have a more firm and youthful appearance. In addition ACV contains malic acid which helps to

“HIPPOCRATES, THE FATHER OF MEDICINE, USED APPLE CIDER VINEGAR AS A REMEDY FOR HIS PATIENTS” fight fungal and bacterial infections.

This malic acid also helps get rid of acid deposits around the joints leading to better joint health and less pain in this area.

Other health benefits that may be derived from ACV are many, include relief from constipation, headaches, arthritis, indigestion, diarrhoea, eczema, sore eyes, fatigue, hair loss, obesity, and as an antidote for mild food poisoning.

ACV FOR HELP WITH LOSING WEIGHT ACV has been used for weight-loss purposes for many years. It is said to be a natural and effective way to lose unwanted pounds and inches.

To get the real benefits from ACV it should never be distilled, filtered or pasteurised – these processes destroy the vitamins, nutrients and fermentation properties that aid in weight loss. This type of ACV should be available in health food stores, good supermarkets or online.

“ACV HAS BEEN USED AS A WEIGHT LOSS AID FOR YEARS. IT IS SEEN AS A NATURAL AND EFFECTIVE WAY TO LOSE EXCESS FAT” To use ACV as a weight-reduction technique drink one or two teaspoons of the vinegar mixed in water before each meal. The weight loss that you can expect to see will be gradual as the body’s fat cells begin to gradually shrink in size.

However, no one is really sure how the ACV works. Some believe that the nutrients, enzymes and acids act as an appetite suppressor and increase the metabolic rate of the body.

Others feel that it reduces the amount of water retention, breaks down the fat in the body and gives the drinker an overall sense of well-being. Whatever the reason, ACV will be a healthy addition to your daily routine.

HOW TO TAKE ACV FOR WEIGHT LOSS: Most of people don’t know how to drink ACV and get rid of fat from the body.

Common mistakes are either drinking it in the morning on an empty stomach, or not diluting it with some kind of liquid

THE SUPERPOWERS OF APPLE CIDER VINEGAR The health benefits of apples remain intact in the unfiltered apple cider vinegar – that’s the kind that is cloudy. Because of the careful process by which raw, undiluted apple cider vinegar is created, the essential nutrients that are so sought after remain intact and unadulterated. Apples are packed with vitamins and minerals, which give ACV its myriad health benefits. Listed below are the minerals present and their health benefits.

Potassium: muscle contraction, nerve impulses, and energy production Calcium: important for bone health Copper: nerve functioning, bone maintenance, proper utilisation of glucose Iron: transport of oxygen, blood health Chromium: regulating blood glucose Magnesium: synthesis of proteins, cellular energy production Manganese: formation and maintenance of bone,

carbohydrate metabolism

Vitamin C: immune system functioning,

Selenium: antioxidant properties, fat metabolism

powerful antioxidant

Sodium: maintains an ideal fluid balance

nerve health; a

Zinc: promotes healing

Vitamin B1-2-6-12

Phosphorous: active cell functioning, strong bones.

hair, and stronger

In addition to this impressive list of minerals, there are also a number of essential vitamins found in ACV. Vitamin A: eye health, powerful antioxidant

Vitamin E: skin and powerful antioxidant promotes healthy skin, nails; aids in the breakdown of proteins, carbs, and fats, red- blood cell formation .

Pectin, which has been shown to aid in digestion.

ACV

RECIPIES WITH BENEFITS

“APPLE CIDER VINEGAR HELPS TO BOOST YOUR METABOLISM AND HELPS TO REDUCE WATER RETENTION”

such as water or herbal tea. Therefore they see no change in their body weight while drinking this vinegar.

Many don’t know that there are two types of ACV present in the market. There are organic and non-organic versions of ACV. If you want to know how to take it for weight loss then you first need to know the key difference between the two varieties of vinegar.

GO FOR ACV ORGANIC Organic ACV contains “the mother” which is actually floating particles that contain the goodness of ACV. This version is great for your intestines and contains all the raw enzymes within it that your body needs.

The organic variety of vinegar is also thicker and richer than filtered ACV – as the filtered version does not have these floating mother particles. There are no benefits from drinking filtered vinegar. It is essential that you go for

organic ACV. Bragg ACV is the most famous organic vinegar available in health stores and online.

BENEFITS OF ACV ORGANIC Apple cider vinegar is made from apple cider which has been fermented, producing healthy probiotics and enzymes and significantly slashing sugar and calories.

ACV weight-loss reviews highlight the major health benefits from organic ACV, such as controlling appetite, improving digestion and managing diabetes.

These include weight loss, dropping blood pressure and cholesterol levels, stabilising blood sugar, enhancing skin health and relieving acid reflux symptoms. Remember to dilute apple cider vinegar in water, use it in moderation and pair it with a nutritious diet and healthy lifestyle to maximise the results you achieve.

Dilute your ACV with water and drink it 30 minutes before every meal. How much weight can you lose with apple cider vinegar if you follow this method?

ACV makes you feel fuller so you will ultimately eat less.

A healthy diet and exercise which will help you lose weight while ACV will assist with controlling your food intake. Drink the ACV weight- loss recipe one hour before going to bed. It helps to reduce the glucose level in your body while sleeping.

It is the acetic acid that is in ACV that helps to boost your metabolism and reduce water retention.

BOOSTS METABOLISM TO HELP WEIGHT LOSS SERVES 1 INGREDIENTS • 1 cup hot water • 2 tbsp apple cider vinegar • 1 tsp lemon juice • 1/2 tsp cinnamon powder • 1/2 tsp cayenne pepper • 1/2 tsp grated ginger METHOD One glass of cold or hot water. Add ingredients. Mix well and enjoy your metabolism booster.

BENEFITS Lemon – stimulates gastric juices to speed up digestion and reduce bloating and the absorption of calories.

Cinnamon – reduces craving.

Ginger – accelerates metabolism up to 20% .

Cayenne pepper – speeds up metabolism and decreases your appetite.

NUTRITION

TO AVOID UNWANTED SUGARS AND BAD FATS PREPARE SNACKS PACK A BAG OF DRIED FRUIT, SUCH AS APRICOTS, A HANDFUL OF ALMONDS OR FRESH GRAPES

THE

BEST

MUNCHIES STOPPERS When you’re dieting, hunger is the big enemy. You’ve a realistic weight-loss goal, your workouts are effective and have good nutrition. But, there is always a BUT in a good deal, in this case it is – how do you stop snacking? You are always hungry!

To be sure you are in control of the calories you consume there are simple steps you can take to avoid unwanted sugars and bad fats. Follow our guide and you'll be munching merrily on a path to being lean and fit…

HOT D R I NKS

We can find many weight-loss benefits in different hot drinks such as coffees and teas.

Like the oils, choose the one you like (without heaps of sugar)the best and enjoy it.

CO F F E E Drinking three or four small cups

of coffee per day not only boosts your metabolism, but also appears to act as a natural appetite suppressant. Be warned, however, no cream, no sugar Just black coffee.

6ESSENCIAL SALAD OILS 1

OLIVE OIL: The deliciously scented, olive oil is the BEST of cooking oils and has the greatest health benefits. The amazing flavoursyoucanfinddependon theoriginandqualityoftheoils andblendsperfectlywithanyraw vegetable–thebestoptiontogo for is extra-virgin oil.

2

SUNFLOWER OIL: This oil is quite neutral and suitable for all salads. It is perfect if you want each ingredient to express its full qualities.Addfreshherbssuchas mint, coriander or basil, or a splashoffreshlysqueezedlemon juice, salt and pepper.

3

SESAME OIL: has a slightly spicy taste, use it to give an exotic, Asian touch to salad mix.

4

WALNUT OIL: Very fragrant, and brings its nutty flavour to foods.

Walnut oil is perfect when youaddcheeseintoyoursalad mix.Avoidmixingitwithvinegar, as it can mask the rich nutty flavour.Becautiousnottoadd too much as it will mask the flavour of other ingredients.

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HAZELNUT OIL: gives a pronounced nutty flavour and a quite refined toasted note. It is a very popular in France, and it is produced as the nuts are cold-pressed to extract the oil.

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PEANUT OIL: is amazing with its taste of roasted peanuts, works well with any type of salad

G R E E NS

Salads will help fill you up will get you the nutrients you need for a healthy body, just be sure to avoid calorific dressings or sauces. Use the oil you like the most, sparingl. Nutrition wise I would recommend virgin olive oil, lemon or balsamic vinegar with freshly ground salt and pepper. Apple cider vinegar is another great option as it has many health benefits such as lowering cholesterol.

F R U I TS

Many people are quick to cut all fruits out of the picture due to their sugar content, but this doesn't have to be the case. In fact, fruits can help to boost your nutrition, improve your satiety, and ensure that you get the dietary fibre that you need.

ST RAW B ER R I E S

Strawberries are packed full of vitamin C. B LAC K B E R R IE S

Blackberries are another of the must-eat weight-loss fruits as they are high in dietary fibre so will fill you up very quickly.

B LU EB ER R IES

Blueberries are rich in antioxidants and will help fend off free radical damage, which contributes to ageing and diseases such as cancer..

A P P LES

G RE E N TE A increases the metabolism.

The polyphenol (antioxidants that protect the cells in your body from free radical damage) found in green tea, it works to intensify levels of fat oxidation and helps your body to turn food into calories not fat.

O O LO NG TE A Contains anti-oxidants to

help boost your metabolism by 10% or more for up to two hours after drinking, helping to burn the fat more effectively and quickly.

Other teas we can find to help weight-loss are Yerba mate, Redbush and fresh or dried-mint tea. Different tastes for different people.

Apples contain pectin, which is a compound that is especially good for reducing your appetite, plus new research has shown that it can slow down the ageing process. With so many varieties to choose from, you’ll find one that you enjoy.

ORA N G E S

At 50-60 calories per orange depending on the size, oranges will easily help you meet your vitamin C needs for the day.

TRANSFORM YOUR DAILY DIET MIXING YOUR FRUITS FOR A QUICK AND ESY DIGESTION

NUTRITION

PO P CO RN

The best friend for grabbing a snack.

Popcorn is high in fibre, low in fat and delivers some protein. A 1-ounce serving (about 3 cups) of air-popped popcorn has 4 grams of fibre, almost 4 grams of protein, just over 1 gram of fat and clocks in at 110 calories. This combination makes it a snack with staying power.

LE MO N WAT E R

Drinking water not only helps maintain the balance of your body, the average woman is 55% and man 60% water after all. By getting the recommended 8-10 glasses a day, it will help with your weight loss making you feel less hungry during the day and less likely to munch.

B E ST DRI N KS F OR WE I G HT LOSS : Le mo n juice Vitamin C and it is a

good detox purifier and a cleansing agent Apple c ide r v i n e g a r helps digestion and make you feel full Caye nne pe pp e r natural appetite suppressant and metabolism booster Sp arkling wate r is a great substitute for those who love carbonated drinks.

LEMONS ARE LOADED WITH HEALTH BENEFITS

LEMONS CONTAIN PECTIN, A TYPE OF FIBRE FOUND IN FRUITS IT HELPS YOU FEEL FULL FOR LONGER

V I TA M I N C

EATING MORE AS PART OF YOUR DIET MIGHT IMPROVE YOUR PHYSICAL PERFORMANCE AND MUSCLE STRENGTH

NUTRITION

BURN WHILE YOU EAT! The best way to lose fat is by adjusting your diet. With these simple recipes you can enjoy delicious food using these key ingredients

OATMEAL BLUEBERRYS “BREAK-FATS” 2 WAYS MAKES: 1 SERVING INGREDIENTS • 30g oats • 2 tsp chia seeds • 1/4 tsp cinnamon • 75ml milk • 50ml Greek yogurt • 1tsp honey • 75g blueberries • 30g chopped walnuts • 2 chopped strawberries HOW TO MAKE: 1. In a bowl or 300ml glass jar, mix the oats, chia seeds and cinnamon. Stir in milk and yogurt. Cover and let soak overnight in the refrigerator.

2. In the morning, add the blueberries, topped with chopped walnuts and fresh strawberries.

Two options Blend it to make a nutritional shake or eat it as a classic oatmeal breakfast.

NUTRITION: 400 calories, 16g protein, 68g carbs, 12g fat

FAT FIGHTERS: Blueberries contain antioxidants such as vitamins C and E. Regular consumption has been shown to support good health and helps fat loss.

Oatmeal The health benefits of oatmeal include a healthy heart, diabetes control, a reduction in hypertension and also helps in losing weight.

JAPANESE SALMON SALAD Why it’s a fat beater: Salmon offers omega-3 fats,which alter fat metabolism and improve insulin sensitivity.

MAKES: 4 SERVINGS INGREDIENTS • 450g skinless salmon fillets • 150g brown rice • 50g shelled edamame • 1 cucumber, • 2 carrots, • 1 avocado, • 3 tbsp soy sauce

• 2 tbsp rice vinegar • 1 tbsp sesame oil • 2 tsp chilli sauce • 2 tsp minced fresh ginger • 2 tbsp sesame seeds DIRECTIONS 1. Simmer salmon in a saucepan with water for 4-6 minutes depending on the thickness of the fish, once cooked through, break apart in pieces with a fork.

2) Boil the rice in water with a couple of drops of soy sauce.

3) Cook the edamame.

4) Prepare the cucumber, carrot and avocado.

5) In a separate bowl, stir together soy sauce, rice vinegar, oil, chilli sauce and ginger.

6) Mix together and add sesame seeds to finish.

NUTRITION (PER SERVING) 550 calories, 40g protein, 59g carbs, 21g fat

HUMMUS MAKES: 6 SERVINGS INGREDIENTS • 400g (1 can) of chickpeas, drained and rinsed • 2tbsp tahini (sesame paste) • Juice of ½ lemon • 1 garlic clove, minced • 2 tbsp extra-virgin olive oil • 1 tsp smoked paprika • ½ tsp cumin powder • ½ tsp salt If you like it hot add some cayenne pepper

DIRECTIONS Place all the ingredients in a food processor or blender and mix until smooth. Serve with crudités such as sliced carrots, cucumber and broccoli, or spread the hummus on rye crackers.

NUTRITION 230 calories, 9g protein, 25g carbs, 11g fat

FAT FIGHTERS: Chickpeas help the body feel full for longer as they are packed with fibre and protein.

PAWPAW JUICE MAKES: 4 SERVINGS INGREDIENTS Ingredients: • 1 fresh papaya, chopped • 1/2 cup of fresh pineapple • 2 teaspoons of honey • 1 cup of water, filtered DIRECTIONS Remove the skin from the papaya, cut it in

half, and scoop out the seeds. Chop the papaya into chunks, add pineapple juice and blend with the other ingredients.

Serve chilled and enjoy!

NUTRITION 100 calories, 0.5g protein, 15g carbs, 0.5g fat

FAT FIGHTERS: Salmon is full of omega-3 fatty acids and vitamin D, which may alter fat metabolism

FAT FIGHTERS: Papaya containing lots of

and improve insulin levels throughout the body.

cleansing fibre, and very few calories.

NUTRITION START THE DAY EVENING SNACK

For best results, you want to continue feeding your muscles throughout the night.

A protein shake is perfect.

It will release protein slowly for 8-9 hours and stimulate muscle growth. If you want a cheaper option, cottage cheese will do the job.

DINNER

Get your carbs in early so they are burned off. Start with a mix of 60 grams of porridge and a scoop of whey powder protein.

Adding a tablespoon of fish oil will be very beneficial for your morning musclefeeding routine .

PRE-WORKOUT

For morning training this will be a good start. As a general rule, eggs or fish are the best option as a pretraining diet plan. It is a slow-digesting food, making it a bad option for post-training when your muscles need nutrients fast. A 150g portion of salmon is especially high in omega-3, but any fish will work. Add some greens.

TIME TO PLAN

This will be your last big meal of the day.

Have a piece of grilled lean steak, chicken breast or a salmon or tuna steak (about 150g), with the same amount of vegetables.

Opt for vitaminpacked greens such as broccoli, peas or spinach.

The key to a dream body is planning your eating schedule `and food

POST-WORKOUT A good post-workout meal is based on carbs to give your body what it needs to repair muscle tissue. Getting a good post-workout protein shake right after training helps muscle repair and building.

SNACKS MORNING

Always choose a low-GI carbs for a snack at this time of the day. Fruits or nuts are a good option to keep you feeling full and hunger at bay for longer.

EVENING SNACK

Always choose a lowcarb snack. Plain Greek yogurt, topped with berries or mixed nuts will sustain energy and maintain protein intake.

LUNCH

Your lunch meal must contain lean protein, your system needs it to build muscle. Chicken or turkey are recommended. To speed up your metabolism, mix vegetables (spinach or broccoli) for muscle-building nutrients. Try to avoid carbs if you had some in your post-workout intake.

I’VE SEEN PEOPLE OF ALL AGES, SHAPES AND SIZES ACHIEVE AMAZING BODIES

BY PLANNING THEIR DIET November 2017dietitian.

FIT&STRONG 57 Before making sudden changes in your lifestyle and food intake, though, you may want to consult with a physician, personal trainer, and

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Cypress leads to a warm and woody heart, while the notes of Vetiver Extract, Frankincense and moss effect an earthy sensuality and longevity.” - a note from the brand.

2 Ladykiller The new edition of Valentino Uomo fragrance, Valentino Uomo Acqua. The new flanker represents the refreshed, summery version of the original leathery fragrance, which still preserves its elegant and intense character.

3 Ironman Icon Racing by Alfred Dunhill is a Woody Aromatic fragrance for men. Icon Racing launched last year. The nose behind this fragrance is Laurent Le Guernec. Top notes are bergamot, grapefruit and cardamom; middle notes are orange blossom, pepper and lavender; base notes are guaiac wood, vetiver and musk.

4 Minimalist “L’Eau d’Issey Majeure” opens with notes of bergamot enhanced with a fresh grapefruit wrapped in a crisp and salty sea wind. Towards the base of the fragrance woody accords are softened with velvety cashmeran notes.”

5 Sporty Guess 1981 for Men by Guess is a woody fragrance for men. This is a new fragrance. Guess 1981 for Men was launched in 2017. Top notes are bergamot and violet leaf; middle notes are cedar, oakmoss and ambergris; base notes are leather and olibanum.

6 Sophisticated Pacific Rock Moss by Goldfield & Banks Australia is a Aromatic Aquatic fragrance for women and men. This is a new fragrance. Pacific Rock Moss was launched in 2016. The nose behind this fragrance is Francois Merle-Baudoin. The fragrance features moss, italian lemon, sage, geranium and virginia cedar.

7 Sexual desire Pure XS is a vibrant, magnetic and fresh oriental with a permanent in-and-out between cold and hot, gentle and intense. Two sensations on edge, brushing against, attracting and echoing each other. The first excess: explosive freshness.

I N YO U R O W N S K I N

1 Urban male

Whether it is daily shaving, a rugged outdoor lifestyle, or just to keep your skin looking fresh and hydrated, mens lotion can provide you with numerous benefits.

Jack Black Intense Therapy Hand Cream Rich, non-greasy hand cream helps heal dry hands. Helps repair tough, calloused, cracking skin and cuticles. £14.50 Online - Shops - Supermarkets

NIVEA MEN Creme 150ml The light formula is nongreasy, non-sticky and absorbs quickly. Formula especially developed for men. £3.00 www.niveamen.co.uk

ManCave Protective Moisturiser UVA Filters to help protect from UV rays helping to counteract signs of premature ageing with Shea Butter and Radicare. £4.49 www.mancaveinc.com

ON FASHION

N O V E LT Y SOCKS Add a splash of color to finish off a polished look

MERCERISED COTTON SOCKS WITH POLKA DOTS £6.95 www.massimodutti.comç

BEER SOCKS Handmade £6.04 www.etsy.com

RED, GREEN, WHITE, AND NAVY STRIPED SOCKS £8.00 www.win-or-lose.com

HAPPY SOCKS PLAY SOCK £7.20 ww.houseoffraser.co.uk

BEER SOCKS Handmade £6.04 www.etsy.com

JOULES MENS BRILLBAMBOO HYPOALLERGENIC BAMBOO £5.52 www.buyoutdoor.co.uk

LEVI’S® 168 SERIES REGULAR CUT SMILE LIGHTNING 2 PACK £10.00 www.levi.com

PAUL SMITH ACCESSORIES MULTI STRIPE SOCKS £17.00 www.paulsmith.com www.

LONG STRAWBERRY SOCKS £9.99 www.pullandbear.com

FASHION

To be or not to be, you decide if you want to be get a Barbie pink or a tomboy blue

MICHAEL KORS WHITNEY MEDIUM LEATHER SATCHEL £270.00 WWW.MICHAELKORS.CO.UK

ROUND CROSSBODY BAG WITH TOP HANDLE DETAILS £19.99 GBP www.zara.com

MACEY, TASSEL LEATHER DOUBLE ZIP CROSS BODY BAG £119 www.tedbaker.com

KENZIE CROSS BODY BAG £19.00 www.uk.accessorize.com

bag holder, we have a selection of the latest fashion in bags for your day to day life

MICHAEL MICHAEL KORS SELMA SAFFIANO LEATHER MEDIUM SATCHEL £340.00 WWW.MICHAELKORS.CO.UK

MINI MESSENGER BELT BAG DETAILS £9.99 GBP www.zara.com

LEZLIE BOW DETAIL MAKE UP BAG £29 www.tedbaker.com

ACCESSORIZE VICTORIA TWIST BOW CLUTCH - FUCHSIA £18 www.accessorize.com

FIT KIT

CROSS-GEAR

Get the motivation you need in the gym with the pefect activewear DON’T REST ALPHASKIN SPORTS BRA £24.95 www.adidas.co.uk

MEN’S CROSS TRAINING/ WEIGHTLIFTING SHOE NIKE METCON 4 £114.95 www.nike.com

WOMEN’S UA SPEEDPOCKET 2-IN-1 SHORT www.underarmour.co.uk

WOMEN

MEN

MEN’S UA QUALIFIER 2-IN-1 SHORTS www.underarmour.co.uk

SHOES SHORTS

TOPS

ALPHASKIN SPORT TANK TOP £21.95 www.adidas.co.uk

WOMEN’S CROSS TRAINING/ WEIGHTLIFTING SHOE NIKE METCON 4 £114.95 www.nike.com

HEAD PHONES JABRA ELITE ACTIVE 65T £114.95 www.jabra.co.uk

WIRELESS NOISE CANCELLING HEADPHONES FOR SPORTS £180.00 www.sony.co.uk

SOUNDSPORT FREE WIRELESS £199.95 www.sony.co.uk