The New Year Issue 2019

WomenFitness January/ February 2019

The New Year Issue

Top 10

Questions With Personal Trainer

Nikki Walter

Winter Getaways For End Minute Planners

Best Body Positive

INFLUENCERS To Follow In

2019

Torrie Wilson

An Athlete Model Entertainer Entrepreneur Health Coach & Soul Nurturer

Partner B-Board

Workout Moves

Plan A Happy

Family

Vacation

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Grab A Print Copy!

Simply drop an email at namita@womenfitness.net and instantly get a print issue of our latest magazine delivered to your doorstep! womenfitness.net

Cover photo credits: Photographer: Michael Spain Smith

Contents Editor's Note 05 A new beginning should always begin on a positive note. To match up to this fact, come the best body positive influencers in the world to follow in 2019.

This and much more follow in our first issue of the year 2019. Check this one out!

Main Story 06 How can someone look so fit and chiselled at 40?

Does that question bother you too? Considered as one of the greatest Diva's of all times, Torrie Wilson, an athlete, model, entertainer, entrepreneur, health coach and soul nurturer, is in her best ever shape at 40.

Main Story Photo credits: Stewart Volland

06

36

25 Pregnancy 25 Ask any parent about holidaying with kids, and they’ll more than likely roll their eyes, grate their teeth and regale you with tales of airport chaos, tears and tantrums…and that’s just the parents!

26

18 Workout 16 Jump Rope is one of the most effective overall body workouts for any age level.

Why is it then that many people rely on more traditional forms of cardio, like running and biking, and often overlook jumping rope as an alternative?

18 Discover the seven muscle building mistakes that professional personal trainers see every day, that may be stopping you from meeting your fitness goals in this exclusive piece by Charlene Bazarian.

21 Here’s an exclusively curated Partner BBoard workout by BBOARD® Master Trainer Amy Weisenmiller, for Valentine’s Day that you can try out with your best friend or partner-in-crime.

Truth be told, most new mums simply don’t have the time to dedicate to exercise following the birth of their little one. Therefore, let’s take a look at some of the points you should take into account as you bid to get back your pre-baby body.

Healthy Eating 29 Cherries are one of our most favourite superfoods! There are so many fun and creative ways to incorporate them into healthy recipes and feast on these deep red beauties, beginning with these ten incredible ones.

42 Staying healthy and maintaining a fit body is a life long journey. We push ourselves to eat super healthy and clean for ‘x’ amount of days and then we cave here and there on a cheat meal in order to stay sane and enjoy life a bit. Ahhh, that amazing cheat meal!

Fashion & Lifestyle 49 Our guest contributor Lisa Malcolm talks about a number of different DIY masks using one of the three hydrating bases with key add-in ingredients to keep your skin hydrated and healthy during the winter months.

52 Looking for an “all inclusive” travel package may be a great tip to get the most bang for your buck. For that reason, here are some wonderful impromptu getaway ideas that will help turn your winter frown upside down!

Photo Credits: Studio Flamingo

New Year Special 58 With a phenomenal social media presence of 9 million plus followers on Instagram and over a million subscribers on YouTube, Tammy’s success is attributed to her honest and open approach on all her social channels, which has allowed her fan base to connect with her on such an intrinsic level. Women Fitness unveils its first ever exclusive interview with the 'Queen of Instagram’ Tammy Hembrow, who talks about what it takes to be the ‘Get X’ Mom that she is and lots more.

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Weight Loss Guide 70 On a road to the perfect weight loss body? Then you must check out our exclusive Top 10 session with Personal Trainer Nikki Walter.

Wellness 76 There has always been a strong connection between physical exercise and sexual performance. Did you know that regular training can actually boost your appetite in this area? Read more to find out in this exclusive piece by Shawn Clark.

Influencers, actors, models and celebrities from all walks of lives are voicing their opinions about the importance of body inclusivity in all industries. To give our Women Fitness readers a head start for 2019, we bring to you an exclusive list of the top body positive influencers that you must follow in 2019!

Shopping 98 New Guest Contributor on the block, Katie Boren, shares her Valentine’s Day favourites, to show the fitness lover in your life how much you care.

Sun-Sign Fitness 106

94 2X Emmy Award winning actress Michelle Stafford shares her Top 10 beauty tips to healthy skin. All you need to know to get spotless, healthy skin.

The New Year is finally here, and with a brand new year comes new opportunities to break all your previous fitness records.

Follow your sun-sign guide and get ready to make heads turn wherever you go!

Follow us on:

@womenfitnessandhealth

@womenfitness

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@womenfitnesscelebrities

Editor's Note Namita Nayyar Editor-In-Chief Tanya Nayyar Creative Editor Rohit Nayyar Chief Business Officer Contributing Editors “Our difficulties launch us into new states of consciousness where we are inspired to step out of the reality of our smallest thoughts and step into the limitless freedom of our biggest dreams.” Debbie Ford

Kathy Fang Anna Williamson Charlene Bazarian Megan Davies

A new beginning should always begin on a positive note. To match up to this fact, come the best body positive influencers in the world to follow in 2019. An inner awakening is a must within your mind completely unaffected by the fast-paced materialistic world in order to achieve your desired health & fitness goals.

Taryn T. Francis Shawn Clark

"Healthy living is all about confidence, strength and empowerment. About taking control of your body and life. I firmly believe living in a strong, healthy body you are proud of yourself in all other areas of life. Relationships especially. Of course we all want to look good, but that's only the beginning." shares Torrie Wilson, Model, Fitness Coach, Actress and Businesswoman in her interview to Women Fitness.

Lisa Malcolm

Don't forget to wish your friends, family & loved ones for a healthy, happy and fantabulous new year.

I take this opportunity to wish you a great year ahead, Namita Nayyar C.E.O, Women Fitness

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Janine Delaney Kelli Schloemer Kathryn Boren Sylvia Nasser Guest Writers Nikki Walter Michelle Stafford Amy Weisenmiller

Cover Story

An

Athlete Model Entertainer Entrepreneur Health Coach & Soul Nurturer

Torrie Wilson C

onsidered as one of the greatest Diva's of all times, who worked with WWE for nine successful years, Torrie Wilson is an athlete, model, entertainer, entrepreneur, health coach and soul nurturer, just the way she likes to call herself.

Once named among FHM's 100 sexiest women, Torrie works extremely hard to train and maintain her enviable body and inspire those around her.

To find out more about this stunning wonder woman, Women Fitness President, Namita Nayyar, joins her in a quick chat about how she trains to get the body that Torrie has appeared in the U.S version of every woman at 40 craves for, and so much I'm A Celebrity Get Me Out Of Here, featured in a music video and won the hearts more in an all-exclusive interview. of millions of fans on Instagram, post her release from WWE.

Photographer credit: Michael Spain Smith

“

I

think too often we get lost in the attachment of "being" what our career or job is at the time and lose sight of who we are at the heart of it all. I would say who I am is a person that loves a lot and wants to bring happiness to others or help them in some way if I can.

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Define Your Life As A Professional Wrestler.

A whirlwind! Traveling nearly 300 days per year, I was never quite sure what day it was but the places, people and things I experienced, all over the world, were the most amazing gift. I grew up in a very small town and all I ever wanted was to see the world. It gave me a perspective on life and people that I appreciate more today than ever.

You Are A Model, Fitness Coach, Actress And Businesswoman. Which Role Defines You The Best?

Hmmm. I would say none of those things define me. Those are all things I do, none of them define me as a person. I think too often we get lost in the attachment of "being" what our career or job is at the time and lose sight of who we are at the heart of it all. I would say who I am is a person that loves a lot and wants to bring happiness to others or help them in some way if I can. That is the common thread that I bring from myself throughout all of those roles....and also while any of them can be gone tomorrow and I still remain "me".

What is your most favourite workout routine?

I'm somewhat obsessed with stairs. Doing them is like meditation for me and more for my head than for my body. I like to do 30-40 minutes almost everyday and add in my own made-up circuit with weights for 25-30 minutes on most days.

Photographer credit: Michael Spain Smith

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A Healthy Breakfast For You Includes?

I eat the same breakfast almost all the time. 2 eggs on toast with coconut butter spread. Sometimes I get crazy and add turkey bacon. I have found it's the perfect amount for me to start my day with and gives me good energy.

Your favourite fitness icon?

Oh gosh there are so many amazing fitness icons these days it's hard to pick just one! Jillian Michaels would be an obvious one.

She has changed so many lives and probably had the ultimate career.

I've never met her, but follow her on Instagram and love her down to earth realness.

Photographer credit: Michael Spain Smith

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Photographer credit: Michael Spain Smith

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How do you like to train your body? 3 Must-do exercises for legs, abs & upper body?

Legs: Walking Lunges, Jump Squats, Stairs Abs: Heavy weighted seated machine crunches, wood chops (any variation), Rope pull downs

When and what do you have for dinner? And on weekends?

I try to eat every 3-4 hours and dinner is usually around 7:30. I am always hungry and it's always different. I would say the dinner I have most often is chicken tacos. I make yummy ones. Weekends I often end up eating out. I find it's really easy to eat healthy while out these days as long as you know the things to watch out for but I do not count every morsel that goes into my mouth and feel that once you get to a place you are happy at and workout as hard as I do, counting calories becomes unnecessary. It's more about portion control and eating healthy 80% of the time.

What would be your tip for women in their 40s to maintain their physique?

People always say diet is the number 1 factor and while I think it's obviously important, my number 1 tip is to LIFT WEIGHTS. We naturally lose muscle as we age and it's important to work hard at keeping it. As we age, just being thin can make us look older. Full muscles keep you looking younger and burn more calories all day long.

PS. Don't be afraid of lifting heavy either.:)

Define women fitness for viewers.

What is your skin and hair care after a sweaty workout?

I always shower after a workout but wash my hair every other day.

I like to keep my routine simple and short. I use charcoal soap on my face and have found that it helps keeps breakouts at bay after sweaty workouts. I love makeup and have a ton of it but most days end up only wearing Laura Mercier tinted moisturiser, bronzer and concealer. Eyelash extensions have become an obsession lately because they are so easy and less makeup feels required.

Your favourite activewear brands are?

Alo yoga, Lorna Jane, Alo Yoga, Alo Yoga lol

It's about CONFIDENCE, strength and empowerment. About taking control of your body and life.

I firmly believe living in a strong, healthy body you are proud of, will seep into all other areas of life.

Relationships especially. Of course we all want to look good, but that's only the beginning.

How Do You Prepare A Night Before A Photoshoot?

It's evolved tremendously! I used to take water pills to look leaner and slather on the darkest fake tan, nowadays I prefer to make sure I have plenty of SLEEP first. I still like having somewhat of a tan, muscles always look better with a tan. (spray of course) And of course the nails should be clean. That's about it.

After a long hard-working day, you relax with?

One thing that you miss about your wrestling days the most?

Nothing like a glass of red wine, a salt bath and candles!

The overseas trips. It was always fun traveling with all my buds.

Probably also one of the most exhausting things about wrestling as well though.

Social media has grown big now. What is the best part about it?

Being able to connect with people all over the world in an instant. I love that I can motivate people across the world and send them positivity so easily. It's awesome to be able to connect with like minded people everywhere.

”

My Number 1 Tip Is To LIFT WEIGHTS.

Photographer credit: Michael Spain Smith

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I“

also have a huge desire to help others feel CONFIDENT and strong in their own skin.

If I can help others feel more confident and healthy I can't think of anything more cool.

Photographer credit: Michael Spain Smith

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Supplements of your choice for women looking for weight loss & building strength?

Nothing beats eating the right foods. I do love l-tyrosine though (free form amino acid) because it gives me energy and helps with focus.

Resolutions or goals for 2019?

My biggest goal right now is finishing up my FITtensity programs I have developed for men and women. 8 different downloadable programs based on goal for men & women. I've been working on them for almost a year. This is my alternative for those that want a more affordable option to customized programs.

Photo credits: Stewart Volland

You have turned into a fitness coach with www.coachtorrie.com. What inspired you to start it?

5 things we’ll always find in your gym bag?

Fitness has always been a huge passion. I was doing fitness magazines long before wrestling. I also have a huge desire to help others feel CONFIDENT and strong in their own skin. If I can help others feel more confident and healthy I can't think of anything more cool. I literally sob reading letters from people after I have helped them lose weight and it brings me so much joy.

Wireless headphones, workout band, water, gum, hair ties.

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Message for your 810K followers on Instagram?

Your awesome energy is appreciated every darn day. I have the coolest people on social media.

J

5

Workout

Reasons You Should

Jump Rope

Now

ump Rope is one of the most effective overall body workouts for any age level. It provides a great workout, can be done from anywhere and is a lot of fun. Why is it then that many people rely on more traditional forms of cardio, like running and biking, and often overlook jumping rope as an alternative? It may be that are just not informed of the multitude of benefits this typically considered “children’s game” has both physically and mentally.

Let’s take a look:

1. Best Fat Burning form of Cardio Did you know jumping rope burns more calories than biking, swimming and even running?

Jumping rope can burn up to 700 calories per hour and is a great way to kick-start your digestive system and get your body to burn more calories throughout the course of the day. There is not better way to trim down and get lean!

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4. Improves our Mood One of the best benefits of jumping is it’s ability to release natural endorphins that allow us to feel our best. The feeling can be similar to what we know as a “runner’s high”.

Through the release of these endorphins, our libido, and often sex drive increases.

2. Develops Overall Body Strength

Unlike most forms of cardio, jumping rope not only gets your heart pumping, but it also helps develop muscle strength in your upper body, particularly your shoulders, back and arms. Jumping rope can help give you that muscle fullness you’ve been wanting.

5. Reduces Belly Fat Jumping Rope is one of the best ways to avoid fat redistributing around the abdomen. It is an excellent way to keep your physique lean and waistline slim.

3. Improves Mental Clarity

Because jumping rope requires hand-eye coordination, it puts both sides of your brain to work. This is one of the main reasons, jumping rope is so popular with boxers. If you tend to lose focus or experience feelings of being overwhelmed, jumping rope can help train your brain into focusing on the present and help you see things more clearly in all aspects of our day-to-day lives.

As you can see, jumping rope is an excellent choice for any workout routine. It may take a little time to learn, but once you do, there is no turning back.

In general you will notice some pretty significant results in the first couple of weeks.

Some are even convinced jumping rope is the fountain of youth. Just ask Janine Delaney, social media’s jump rope queen!

By: Janine Delaney

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7

Muscle Building

Mistakes

People Make

D

iscover the seven muscle building mistakes that professional personal trainers see every day that may be stopping you from meeting your fitness goals. Weight training can be truly transformative in reshaping your body, but there can be a lot of blunders that invariably seem to accompany the “dumbbell,” so I consulted with a few experienced personal trainers to talk about the most common pitfalls they see with their clients and, more importantly, how you can avoid them!

1

You’re Capable Of More!

“One of the biggest mistakes people make is not progressing appropriately. If you are always doing what you are capable of doing, your body has no reason to change.”

Explains Julian Cardoos NS, CPT, RKC and owner and lifestyle coach at Rebirth Body Transformation Center.

Cardoos goes on to say, that “this adaptation comes from changing variables like weight, repetition range, order of exercises, resting periods, frequency, volume, and much more” and advises that if you’re “doing a repetition range and you have still have two more in the tank, increase the weight, but if you have hit a wall, and you just cannot increase the weight any more, increase the weight, but lower the repetition range.” Cardoos advises that “this change in stimulus should do the trick. Many women are afraid to go up in weight, but remember, lifting big does not make you big and bulky, eating big does!” In other words, if it was that easy to put on muscle mass and get buff, large muscles, there would be a lot more men walking around channeling Arnold Schwarzenegger in his prime.

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Photo Credits: David Volkmann Photography

2

You’re A Cardio Queen!

This is misstep that strikes many of us. There seems to be a strong culture, especially among women, to prioritize cardio over strength training.

Cardoos explains that, “Cardiovascular training, keeping your heart rate elevated for an extended period, has a tremendous amount of benefits, including reducing risks of cardiovascular disease, improving insulin sensitivity, and even burning a ton of calories.” So, while cardio workouts typically burn more calories per workout, the calorie burn primarily stops at the end of the workout and has very little carryover to improving your metabolism post workout.

Cardoos explains that strength training “increases your post workout metabolic effect and this ultimately means that you burn more calories long after your workout!” Strength training increases your lean muscle mass and your metabolism which keeps you burning more calories even when you aren’t working out! Pro tip: Cardoos recommends strength training two to three times each week, doing cardio once or twice per week and incorporating some lower intensity workouts like yoga, barre, or Pilates day a week, and suggests that you give yourself one or two days to rest and recover.

3

Don’t Be Gymtimidated!

Personal trainer, Meredith Steyer, NASM Certified Personal Trainer and owner of Advancing Fitness says she sees that many people simply fear the weight room! She understands that it can be daunting to face the weights alone, especially if you are in unfamiliar territory and don’t know what to do.

Pro tip: Book a session with your gym’s trainer to learn how to work the equipment properly and get some form pointers. Pro tip: Steyer recommends working out with a friend can help with the anxiety of the situation and that having a fitness friend through your journey can strengthen your friendship as well as your muscles and mind!

4

You’re Trying To Spot Reduce A Specific Trouble Zone!

Although we may all want more definition in our own personal trouble spots, Cardoos explains that trying to train and target a specific body part in isolation does very little to accomplish that goal. Cardoos suggests that it’s better to “focus on multi-joint exercises like deadlifts, squats, lunges, pull-ups, chest presses, etc., as these exercises utilize more muscles than, for example, biceps curls or triceps extensions, and, therefore, burn significantly more calories, and helping you reach definition sooner.” While it’s tempting to try to train what you view as your least responsive muscle group, target toning isn’t the solution. Pro-tip: “To burn body fat faster by incorporating strength training, combine upper body exercises with lower body exercises to keep your heart rate up longer. If you are at an advanced level, add a core or cardio exercise after the upper and lower body combo!”

6

You’re Not Being Consistent!

If you are regularly missing workouts, making excuses to skip the gym, or skipping the healthy meal choices for fried and highly processed foods, you’ll soon find yourself frustrated with your lack of results. If you choose to regularly make time for your fitness and make substantive changes to your habits, for example, choosing to switch your beverage of choice from soda to water, you will have a much more direct road to success. Pro tip: When it comes to building muscle, it’s a marathon, not a sprint. Steyer warns against taking an “all or nothing approach.” Consistency rather than perfection is key!

7

You’re Fuel Tank Is On E!

Photo Credits: Dana Lane Photography

5

Bad Form

Greg Rando, IFBB pro, M3 certified trainer, and four-time national bodybuilding champion says a common mistake he encounters is that people don’t put enough focus on the negative or lowering portion of a movement. The real breaking down of muscle tissue occurs when you keep the stress load on the muscles throughout the negative portion of the exercise. Rando also warns that performing repetitions too quickly prevent you from being able to keep the muscles under resistance throughout both concentric (a contraction that shortens the muscle) and eccentric (a contraction that lengthens the muscle) portions of the movement. Pro tip: Pay particular attention to posture! If your posture or body position is not correct you will not be able to perform proper technique which means you will not be able to isolate the target muscles efficiently and effectively!

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Not taking in enough protein to build lean muscle mass is another mistake Rando says he sees and thinks part of the reason for this could be because many people are trying to lose weight while also trying to exercise and are concerned about caloric intake.

This mistake happens frequently and prevents the very progress you’re working towards! Pro tip: Rando advises if you’re trying to increase muscle mass, then aim for between 1 1/2 and 2 grams of protein per pound of body weight for the average sized person.

By: Charlene Bazarian

Super-Fun 5 Partner

B-Board Workout Moves To Make Your Next Sweat Session

Models: Vanessa & Amy

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B

-BOARD® WORKOUT is a fitness workout for Fitness centres and Health centres, founded by Eric Vandendriessche, that can be expanded into SMALL GROUP TRAINING and PERSONAL TRAINING.

Single Leg Lunge

Here is an exclusively curated Partner B-Board workout for Valentine’s Day that you can try out with your best friend, created by Amy Weisenmiller, B-BOARD® Master Trainer.

Partners face one another on opposite sides of the Bboard.

Holding right hands and lifting left legs in a posterior direction.

Inhale as you lower down simultaneously, exhale as you come back up keeping the knee soft at the top. Try for 8 reps and then switch to the other side.

a

Jump Squats FLIP BOARD

b

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One partner begins straddling the Bboard and the other partner begins in a narrow squat position on the board facing one another.

Simultaneously, partner switch positions adding a jumping motion always landing with a soft bent knee to protect the joints. Swing arms to kick it up a notch! Try for 12 sets!

Partners face one another at opposite ends of the board holding a string plank position to begin, with hand on the board.

With core braced and limiting torso movement partners “high 5!”

Same hands, try for 12 sets!

Plank High 5

Partners sit on opposite sides of the Bboard, facing opposite directions. Placing hands directly under shoulders, bend at the elbow (elbows pointing back) and lower down simultaneously with lower back skimming the board as you inhale.. Exhale, lift back up keeping elbows soft at the top and repeat. Try for 15!

Tricep Dips

Partners sit with backs facing one another toward center of the board. Inhale leaning back and straightening the legs, exhale as you sit back up and bring legs to torso. Try for 15!

V Crunch

By- Amy Weisenmiller, BBOARD® Master Trainer

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Fitness tip

If you want to build strength and boost muscle tone, extend your rest periods and make sure your weights hit or exceed that 30 percent mark. If waiting a full five minutes between every set seems a little unfathomable, the researchers recommend starting out with 2-3 minute break periods when you're in the weight room.

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Pregnancy

J

How To Plan A Happy

Family Vacation

A

sk any parent about holidaying with kids, and they’ll more than likely roll their eyes, grate their teeth and regale you with tales of airport chaos, tears and tantrums…and that’s just the parents!

J Holidaying with the family, especially if you have little ones in tow, can be a rather daunting and stressful task, however, with a little bit of preparation and planning, theres nothing to say you can’t enjoy some quality family time together whenever you chose.

J Choose your destination wisely. If you don’t enjoy flying, or your kids get sea sick….have a think about where the easiest place to go away to is. It might be that you forgo the far flung climes of a tropical country, and instead enjoy the beach a few hours drive from your home. Or if long journey’s are going to cause arguments and tension, maybe local camping might be a more harmonious compromise. Going on holiday can literally mean going anywhere other than home, so make life simple for yourself, and choose a destination that’s stress free to get to, and that will be enjoyed by the whole family.

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Let everyone have their turn – ward off tantrums and the whine of ‘it’s not fair’ by ensuring that everyone gets the chance to do something they want. Maybe it’s taking in turns the choice of dinner each evening, or the activity of the day….if everyone gets the opportunity to be heard and respected, there is no room for resentment and sulks.

J Keep everyone well fed.

There is nothing worse than a tired and hungry clan.

Make sure you pack plenty of healthy snacks and drinks…if you think you’ve packed enough, pack more!

Kids in particular go through the snack bag like a gale force wind, so ensure a happy satisfied brood by making sure their tummy’s are sated nicely By- Anna Williamson

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Healthy Eating

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20

Foods To Avoid As Cheat Meals

S

taying healthy and maintaining a fit body is a life long journey. As my girlfriend and I like to call it, “a marathon and not a sprint�.

And for this reason, instilling a proper diet that you can maintain on a daily basis for years and years to come is key to maintaining that healthy lifestyle. And even for those who tackle it as a sprint, the purpose is the same.

We push ourselves to eat super healthy and clean for x amount of days and then we cave here and there on a cheat meal in order to stay sane and enjoy life a bit. Ahhh, the amazing cheat meal.

This is what I dream about and think about come Thursday night in bed.

Being a foodie and chef, I’m always thinking about food, and when I stick to a healthy strict regimen 5 days a week, every week, my weekend becomes dedicated to eating the food I crave, regardless of whether it’s healthy or not.

And it’s the best! But even then, I would like to preface that it’s not a free for all. It doesn’t mean camping outside a Krispy Crème with a bag of Doritos in hand and a big gulp. Cheat meals are meant to be a way to reward yourself with quality food you really enjoy and not an excuse for you to lose control and stuff your face with junk food.

Below are 20 Foods I would avoid as cheat meals, and in general.

1.

Fast Food Pizza Delivery

If I’m going to treat myself to pizza, it better be the best kind. I only eat pizza from my favorite spot and at the restaurant, never delivered. It’s such a waste of calories to eat mediocre generic pizza delivered lukewarm in a box. Not to mention everything is so processed at the fast food pizza joints.

Avoid at all costs!

2.

Mediocre Bar Food

Unless you’re eating at a gastropub, skip the awful items you see on bar menus. From the frozen buffalo wings, to frozen fries, fake nacho cheese, and dry sliders sitting on red and white checkered paper…run the other way. If you are enjoying a night out, save some room for a real cheat meal. Head to your favorite burger joint and grab a real burger and fries. oh heck even throw in the shake. You deserve it.

3.

Jolly Ranchers and Starbursts

I don’t know what it is about Starbursts or Jolly Ranchers, but I see them everywhere. At the doctor’s office, the car wash, all waiting room as a thank you for your patience with us. These candies are straight sugar and food coloring that gives you maybe one minute of satisfaction and a colored tongue. Forget it.

Eat a real dessert!

5.

4.

Pasta Alfredo

Pasta Alfredo is hardly ever done well and honestly just too heavy and one dimensional of a pasta dish. These days there are so many delicious pasta dishes we can get, it’s wise to axe this old school classic. Instead opt for some carbonara, a pasta flecked with black pepper, guanciale, egg yolks, cheese…now that’s a cheat meal worth digging into.

Chips

I generally skip this entire section at the grocery aisle. If I’m going to have a real cheat meal, I’d rather have a full meal than waste calories on some greasy chips. I’ll take duck fat fries over a bag of lays any day.

6.

Movie Theater Artificial Butter

I don’t know what it’s made of but it’s safe to say it can’t be good for you. If you want to indulge on that movie popcorn, skip the butter and toss some salt and pepper on it. Adds flavor without the fake stuff.

7.

Chili dog

I like chili and I like hot dogs, but together I find it to be overkill. I’d rather cheat on a hearty knock your socks of bowl of chili with a nice loaf of crusty bread or have a hot dog at a baseball game with the works. These foods on their own is a good enough cheat meal. Let’s not double up two cheat meals into one. Save it for another time.

8.

9.

Cupcakes

Cupcakes are hardly ever really gourmet. Even the fancier ones taste kind of the same and with all that frosting, I’m ready to heel over after one bite. I’d rather have an interesting slice of cake, artisanal ice cream or even a freshly baked cookie. Think twice before you pick up that cupcake next time. I know it’s just so easy but there’s something better than that you can enjoy.

Enchiladas

I love Mexican food and there’s plenty of cheat meals to sink my teeth into when it comes to this cuisine such as tacos, burritos, and nachos. For me, enchiladas fall last on my list. This dish is heavy and doesn’t incorporate as much of the fresh ingredients you can find in Mexican food that gives it a fresh pop. Tacos, burritos and nachos at the very least, come with some fresh guacamole, or pico de gallo. These condiments lighten up your meal even when it’s a cheat meal.

10.

Sugar laden cereal like Fruit Loops or Lucky Charms.

It’s childhood nostalgia, I know. But if I’m going to really eat something to reward myself, some artificially flavored cereal just isn’t going to cut it.

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11.

Taco Bell

Please go to a taqueria or even a taco truck for the real deal. Don’t head for the bell and eat that overly processed meat with salsa that comes out of a plastic packet. So not worth it.

12.

Cinnamon Bun

unless it’s some famous item from a bakery that sells it to a line of fans, skip this sugar and fat laden calorie bomb. These things are usually massive too, so it leads to overeating.

14.

13.

Danishes

I don’t know if I’ve ever come across a famous Danish. They are almost always some soggy pastry that sits at some conference room or breakfast buffet. It’s glazed in sugar, filled with a sad dollop of fruit and the dough is usually limp. Skip this as your cheat meal. Wait for a real pastry, a perfectly baked croissant perhaps?

Fruit Ice Pops

Artificial fruit and coloring in a block of ice. You tell me if that’s a good idea as a cheat meal? Do yourself a favor and pick a nice sorbet, packs way more flavor and will satisfy your icy craving far better.

15.

Microwave meals like Chicken Pot Pie

The chicken tastes like water has been injected into it and the vegetables have this weird crunchy but soft texture to it. Moral of the story, if you are going to cheat, go out for a real restaurant meal. Don’t you even think about picking up some bad microwave meal as your cheat meal, even if it’s pizza, a pot pie or lasagna. Go have the real thing.

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16.

17.

Chicken Nuggets

That meat is not 100% chicken.

Go eat some real fried chicken instead. It’s way more delicious than some heavily processed chicken coated in some odd batter that won’t mold for days if left out.

Breakfast Potatoes

I know we are cheating here, but there are better potatoes to cheat on such as French fries, hash browns, baked potato, tater tots. Scrap those potatoes off your hearty breakfast plate or swap it out for fruit and eat some bacon instead.

18.

Bread Basket

Whenever I’m out for a dinner and ready to eat, I always skip the bread basket or the free bread.

It’s a filler at dinner before the main show. If I’m going to cheat on bread, It’s going to be some good, artisan bread out of a bakery that is known for baking.

Otherwise, I’ll skip the generic baguette or mediocre rolls.

19.

Sodas

It’s probably easy for me to avoid soda as a cheat meal food as I don’t have an addiction to it and I know it can be addicting for some people. But for this very reason, I also think it’s a good idea not to use soda for your cheat meal. Instead, I’d rather go all out and have a smoothie or shake. And these days, if you want something bubbly, there are so many great soda alternatives that provide that same pep. Trader Joe’s carries fabulous, affordable drinks with ginger, lemon, blood orange, yuzu, and coconut. You feel fancy drinking it and it tastes great without the calories or sugar.

20.

Mixed Cocktails

If I’m going out to enjoy myself, I’d rather sip on a nice glass of wine, enjoy a perfectly made gin martini than waste my calories on watered down cocktails laden with sugars and god knows what, because tomorrow you may wake up with a nasty hangover from the various mixers you had. SKIP!

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By - Chef Kathy Fang

Diet tip When you roll out of bed, your body has fasted for eight or more hours, so your energy supplies are depleted. Your muscles need glycogen (the way the body stores carbs) to fuel exercise. Aim to eat a mix of carbs and protein an hour before you sweat. The carbs give you a kick of energy, and protein will help that energy last longer.

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Fashion & Lifestyle

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Winter Getaways

Planners For End Minute

T

he winter months can mean different things for different people. Depending on where you live, you may experience a range of mild to harsh winter climates. Regardless of where you fall on that scale, most of us will be experiencing some major changes and generally colder months ahead. For some, this time of year is celebrated while others tend to fall into a more sedentary lifestyle staying more frequently indoors which can also lead to depressed feelings…. But who says you have to stay put this winter?! Sometimes all you need is some much needed FUN to escape those winter blues!

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I know what you’re thinking….

With all the hustle and bustle of juggling work, family gatherings, the holidays, etc. – where do I find the time to plan a fun getaway this winter? Fortunately, with the help of sites such as LastMinuteTravel.com, Groupon, Living Social, Expedia, Orbitz, Priceline, and Trip Advisor, to name a few, planning adventures quickly and on a budget have become much easier. If you find yourself short on time and need help in the “planning” department, you may also want to seek the help of an experienced travel professional or agent. They will help you customize the getaway of your dreams while staying within your timeline, budget, and travel preferences. Looking into “all inclusive” travel packages may also be a great tip to get the most bang for your buck.

i u Ma This gorgeous destination stays relatively warm year round and has an abundance of things to offer. It will leave that feeling of winter far behind and is a place you will want to experience time and time again. Whether you want to soak up the sun for some much needed R&R or take in the breathtaking sites with an unlimited scope of adventure, this is the perfect getaway spot!

Trust me, Maui never disappoints.

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These are basically fun centers for people of all ages! When in doubt, plan a trip to your nearest favorite theme park, and your winter blues will surely dissipate. Most major parks function year round and can provide that boost of much needed fun that we all need sometimes. Better yet, something extra special is always in the air at theme parks in the winter time with whimsical winter dÊcor that will give you all the feels. Whether it’s feeling the magic of Disney or the adrenaline rush from other coaster filled parks, just plan your travel accommodations, buy your ticket, and GO!

The m e

a P

s k r

Whether you’re a resident of CA or just a visitor, there is an unlimited list of things to do while experiencing relatively warmer and sunnier winter months, making for the perfect getaway.

Cities such as Santa Barbara, San Diego, and places along the Central Coast of California are all are great choices.

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Las Vegas Vegas is yet another one of those iconic places to visit that never gets old! There is always a new show to see, hotel to stay in, restaurant to try, and roaring nightlife that never sleeps. Who knows, you may even hit the jackpot! The best news is that there are last minute travel deals for Vegas all the time, making your getaway both easy and fun!

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If you fancy colder winter activities, you may not have to look very far to create a chilling retreat this winter. Look into your nearest mountain ski resort and plan your fun. Even if you don’t choose to partake in activities such as skiing, sledding, or skating, just taking in the views will be magical.

Follow me on Instagram @taryntfrancis and share your favorite winter getaway ideas!

Hit the

SLOPES

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I hope this article has inspired you! Be sure to stay tuned for more monthly columns from me as I share my world of dance, fitness, wellness, and healthy lifestyle tips… and stay in touch with me on social media for all my latest happenings.

By- Taryn T. Francis

New Year Special

Queen

Tammy Hembrow Of Instagram

Says Motherhood Has Got Out The Best In Her

Photo Credits: Studio Flamingo

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F

itness entrepreneur Tammy Hembrow has become quite an Internet sensation due to her healthy lifestyle, fit body and amazing sense of fashion. The activewear designer, whose home workouts are super challenging and effective, is the mother of two beautiful children and runs her own athleisure company, Saski Collection.

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T

ammy launched her personal brand on Instagram before the birth of her son in 2015.

Dedicated to a lifestyle that allowed her body to look and feel its absolute best, Tammy has spent the last few years perfecting her workout techniques and nutrition programs, working through two pregnancies along the way.

Photo Credits: Studio Flamingo

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9 million + 1 million +

followers

followers

With a phenomenal social media presence of 9 million plus followers on Instagram and over a million subscribers on YouTube, Tammy’s success is attributed to her honest and open approach on all her social channels, which has allowed her fan base to connect with her on such an intrinsic level.

Women Fitness unveils its first ever exclusive interview with the 'Queen of Instagram’ Tammy Hembrow, who talks about what it takes to be the ‘Get X’ Mom that she is and lots more.

As one of the ‘Gen X’ mums

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who confidently documented her pre and post pregnancy body to inspire other mothers, what motivated you to inspire other females?

My main motivation is to share what I've learned along my own journey with women all over the world. I recognise and admire a woman’s inner strength, determination and ability to do extraordinary things. I want you to know that changing your lifestyle through fitness is one way you can take back control of your life.

What glute exercises do you highly recommend to prevent joint pain?

One of my favourites is 'sit to stand' the easiest way to do this is to grab a chair and pretend you're about to sit on it and then stand up- for best results do this as slow as possible and remember to squeeze!

You have also spoken about the importance of eating protein-rich food and complex carbohydrates to maintain good physique.

How do you incorporate these in your meals?

I've actually been following my App Tammy Fit, I worked with a nutritionist on the meals to make sure they have a good balance so it's much easier for me to incorporate the right foods especially with my busy schedule.

Ingredients that are a must in your kids menu? Foods to

keep to the minimum?

My kids pretty much eat what I eat, so vegetables, chicken and I've recently been cooking the meals from my app and they're loving the variety!

Being a mom is a full-time job, and you are one of Australia’s top fitness entrepreneur and influencer too. Tips how working women can fit a workout into their busy schedule?

Find the time! I know it seems impossible sometimes, especially after a long day but all you need is a 30 min workout 5 days a week to make the difference!

For me it's all about how hard you push yourself in the workout and not the length of the workout.

Use my app. The gym/ home workout can take forever when you aren't sure what to do/ how to do it. My app will guide you step by step of each exercise and how to execute it! (even at home) Plan your week, with kids and work, things won't always go to plan but it can help as a guide when trying to fit your workouts in. I find that some sort of routine can be really helpful.

Has motherhood changed you as a person? Share it with our visitors.

One of the major reasons for your global popularity is your jawdropping 'booty' transformation. Give us tips to get that transformed booty!

Squats and æ with weights- if you're starting from scratch I would recommend using your own body weight or small weights and then gradually increasing the weights you use.

Building a booty is a slow process that requires time, effort, control and persistence. Slow and steady wins the race!

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Photo Credits: Studio Flamingo

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Photo Credits: Studio Flamingo

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Definitely! It's really hard to describe unless you've experienced it but my life completely changed (for the better). It is amazing and overwhelming to feel their dependence and trust in me.

They make me want to be so much more than I am.

Motherhood has and will continue to teach me intense lessons. My children are the greatest gift I've ever had.

Your app, Tammy Fit, is pretty incredible! Having helped transformed so many women, share with us a transformation story that truly touched you.

Honestly they are all really touching. Any girl that reaches out to say I've been able to inspire her to get into the gym or helped on their fitness journey is truly touching. The appreciation that I've been shown is honestly the best reward knowing that I've been able to be a part of their fitness journeys and that they have a new outlook and confidence for the gym because of my programs, shows the power of fitness and effects of fitness and healthy eating not only physically but mentally. I've had girls reach out to say they feel more confident and in control which is what I wanted for myself when I started working out. To know I've been on the same journey myself I feel I can relate and I understand the feelings of accomplishment.

favourite picks from the online store, what would they be?

Oh gosh, thats such a hard question because it changes all the time but these are my current favs: 1. Dusty pink leggings 2. Zip jacket 3. White zip crop 4. Tracksuit pants 5. Backless sport crop

Your 5 favourite activewear brands?

Photo Credits: Studio Flamingo

1 2 3 4

Saski Collection, The new Good American Activewear range, Saski Collection, Saski Collection, and probably Saski Collection. I design for myself and the Saski Girl so it's pretty much all I wear!

Define Women Fitness for our viewers.

I feel like that's a really broad area so I will define what it means to me. When I first started going to the gym I began with cardio and yoga, I think this says a lot about how I portrayed female vs male workouts and exercises. I think even today men are portrayed in the fitness industry as the ones who lift heavy or ‘real’ weights. Most recently there is a trend of seeing more women in the media lifting heavy, showing their strength and using weights to get fit instead of focussing on just cardio. Through showing my personal journey with weights and sharing my experiences I have helped create an online community that supports a woman’s strength and ability to do whatever she sets her mind to.

You recently spoke about having sleep issues. How are

5

You are also the Founder of the saskicollection.com. If you had to choose your five

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Photo Credits: Studio Flamingo

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Photo Credits: Studio Flamingo

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you dealing with it?

I think my recent sleep issues have been a result of time differences and jetlag. I have to do a lot of travel for work and because I don't like to leave my kids I often leave and come straight back so my body doesn't have time to adjust. I know that I had to try something different so my last trip I extended it and brought the kids with me. I'm still trying to find the balance I need so I can get the work I need done and still be there for my children as my number one priority but look after myself also. I have also found that meditation and yoga have helped a lot with relaxation and learning to switch off.

us 5 things that you absolutely love about this platform?

All the amazing opportunities that have come from it (working with brands) = Connecting with people

from all around the world = Getting the opportunity to

5 things we’ll always find in your gym bag?

Water A towel Headphones Womens best BCAA powder Resistance band

help and inspire other people = Being able to express myself = Building a community that

empower and support each other in a positive way.

Your Favourite holiday destinations for 2019?

Bora Bora

Being an Instagram influencer, tell

Photo Credits: Studio Flamingo

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Beauty tip

If you are suffering from uneven skin tone and want an all-natural toner, eggplant juice can help even out your skin. Juice the eggplant, then add a teaspoon of vinegar to keep the mixture longer. Place the juice in a glass jar and refrigerate. Every morning use a cotton ball to apply the eggplant juice to your face. This versatile vegetable is loaded with iron and vitamin B1, and both help to improve your skin’s complexion.

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Weight Loss Guide

Q

With

Top

10

Questions

Personal Trainer

Nikki Walter

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N

ikki Walter’s life hasn’t been short on hardships: Her father died when she was a teenager and she lost her 35-yearold husband to leukemia.

But every challenge she faced only made her want to be stronger. She decided to turn her life around using her love for fitness and healthy living and is a six-time NPC first-place bikini athlete.

She is also a Food Prep Coach, Personal Trainer, certified Les Mills Body Pump and Group Fitness Instructor and a Bodybuilding.com Team Athlete. Nikki and her daughter travel the country help change lives through speaking engagements, seminars, boot camps, and their company, Clean Eating Parties, LLC. Women Fitness asks Nikki Walter Top 10 Fitness Questions, that everyone wants to ask a trainer!

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Q1. Your favourite form of exercise for weight loss?

I enjoy good old fashioned circuit training. The ability to keep a variety in a workout and keep a workout short while being effective is key for any busy schedule - stair stepper and cycling are my favourites.

Q2. Your favourite motivation quote?

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. James 1:2-4.

Or...

“Enjoy your body, use in every way you can don’t be afraid of it, or what other people think of it, it is the greatest instrument you will ever own” - Bazz Luhrmann

Q3. 5 reasons why boot camps are incredible for weight loss. = Depending on the type of Bootcamp, they

are designed to provide a variety of exercises or perfect a few, either way there is always a goal for the end of the course. For example: My daughter and I co - Instruct a Family Bootcamp allowing parents and kids to work our together and still get an intense workout! = Group fitness is a commitment to show up - commitment and accountability for showing up allow just enough pressure to stay consistent = Goal setting - Goal setting for a Bootcamp is

fun because it allows us to work for the goals we set for ourselves or take them to the next level by beating them. = You have an Instructor to keep you moving! Most Bootcamps allow minimal breaks - mostly for time restrictions. = Less burnout- most Bootcamp sessions are

four week commitments - so if you decide to switch up your routine you will not become burnout and can always return at the beginning of s new session.

Q4. 3 tips on becoming a bikini athlete.

Be ready to put your training as a priority over everything in your life for the first few competitions. It gets easier the more you train and compete but the first competition peeps are very hard for energy and time management. Luckily there are many groups that support the sport, finding a good group of athletes on a local team is Good for support. Don’t forget your friends and family too, a good support system is helpful when making such an incredible commitment.

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Why fat loss is more essential than weight loss?

Q6. Why fat loss is more essential than weight loss?

Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, …

Q5. One weight loss myth that most people believe.

On an exercise perspective- many still believe excessive cardio is needed and spot training is possible with out cardio.

Together the two can create great results!

Doing squats every day and kickbacks without cardio may feel intense but cardio is needed for lean BMI.

Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.

Carbs bind to water. So eating less carbs will make you lose weightwater loss.

Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress. Don’t get lost in the numbers - monitor your physique by the way you feel and how your clothes fit!

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Q7. How can one achieve inch loss?

Fasted cardio and HIIT Training provides fast results. Most of the initial inches removed is water weight.

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Q8. 5 Items that are a

big non-no in your regular diet.

I never deprive myself of anything, unless I have a strict diet for prep. But there are things I choose to keep out, especially because I have food allergies. I also try to keep a clean diet throughout the year for the health of my daughter. = Any Dipping sauces and

dressings . Those are extra calories I don’t need and not necessary for me to enjoy my food. = Bread and Pasta because

they are not my favourite. = Butter. = A ton of red meat. I prepare

grass fed red meat options, but I still keep it to a minimum. = Dairy - I restrict dairy and do

experiment trying vegan cheeses and keep organic milk on hand.

Q9. 5 tips to food preparation for healthy

weight loss.

= Steaming food: Not only is an insta pot amazing for fast cook

times, but it is wonderful because it keeps the nutrients in the food. And if you are a challenged cook such as myself it’s easy for cooking fish because I can never get it right on the grill! = Crockpot Prep: Is extremely easy and effortless! Plus the aroma

and taste of home cooked food is the best!

Q10. 5 essential core

exercises for a flab-free tummy.

Good diet is #1 when leaning out the tummy... Abs ARE made in the kitchen! In addition to cardio and good posture I love the following Abdominal exercises = Plank: this can be done anywhere

= Keep it simple with sauces & sodium- use mrs dash, or fresh herbs, veggies, apple sauce to give food flavor. Keep salt to a minimum.

- with no equipment, and my favorite place.... the sauna!

= Actually measure portions! Guessing is NOT accurate. I’ve

= Yoga Ball crunch: easy on the

often heard “size of your fist” everyone I different in size - the food scale is the most reliable tool to use. = Pre package food ahead of time. If it is too tedious for you to measure out each meal for each day of the week, prep your food and keep it in large containers- then measure it out daily (or evening before) so you don’t skip your meals! I travel a lot with a cooler and will sometimes bring my measuring cups and food scale and measure each day.

back and I can roll back stretch in between. = Bicycle crunch = Oblique Medicine

Ball/Dumbbell Twist = Cycling classes

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Wellness

10

Workouts To Enhance Your

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#1 Kegel exercises

T

here has always been a strong connection between physical exercise and sexual performance. Did you know that regular training can actually boost your appetite in this area? It is true, as workouts can stimulate your stamina and help you tone your muscles.

Moreover, as you will begin to work out, you will return to a healthier figure and improve your selfesteem. All of these are positive changes, which can make a difference whereas sexual appetite is concerned.

It might also interest you to know that regular physical exercise can lower the risk of erectile dysfunction.

In the following paragraphs, you will find a number of workouts guaranteed to help with your libido. Keep in mind that physical exercise can be your best weapon against erectile dysfunction. As you tone your body, you might also find it easier to try new positions, which is definitely a plus.

When it comes to workouts that are highly beneficial for the sexual intercourse, Kegel exercises stand at the top of the list. Not only can they tone the perineal muscles but they are highly helpful for men who suffer from erectile dysfunction and loss of libido.

You can try out these exercises by lying on the floor, with the knees bent and the soles firmly on the mat. Squeeze your pelvic muscles, maintaining the contraction for a couple of seconds. Relax and repeat ten to twenty times. You can also counteract erectile dysfunction problems by taking some of the best testosterone boosters.

#2 Yoga workout:

Forward Bend Twist

It is no secret that yoga allows us to stretch our muscles and improve overall joint flexibility. For those who are also interested in improving their sexual appetite, the forward bend twist is an excellent choice. You can use this pose to stretch muscles and strengthen joints, increasing your overall mobility.

You can begin this pose by sitting on the floor, with one leg completely extended and the other one flexed, the sole looking towards the opposing leg. From this position, twist your torso and place your hand at the back, as if you were trying to reach the thigh. Hold the extended foot with the other hand. Maintain the pose for a little bit, then return and switch legs. Do not forget to inhale and exhale throughout the pose.

#3 Lunges

Lunges are among the most effective exercises to boost testosterone, not to mention they can strengthen the muscles and increase overall flexibility. You can use them to strengthen your core, to generate more blood to the pelvic area and also to improve your balance. Stationary lunges are particularly useful, as they increase flexibility in the flexors of the hips.

You can begin this exercise by standing, with the back straight. For better results, you can also use a pair of dumbbells for this exercise. Bring one knee forward and bend it at a straight angle. The other knee should be bent, until it almost reaches the floor (toe support). Do a set of ten repetitions on each leg.

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#4 Squats

Squats are strength exercises, being able to stimulate testosterone production and bring more blood to the pelvic area. As you will work on the lower part of the body, you will discover that you have a stronger thrust during sexual intercourse. This is extremely beneficial for a number of positions, ensuring satisfaction for both you and your partner. In case you are suffering from low testosterone levels, you can also try taking Nugenix, a natural testosterone booster.

You can begin this exercise by standing, with the back straight and the feet a little bit apart. Perform the classic squat, maintaining your torso slightly bent forward and the knees bent at a right angle. You can increase the difficulty of the exercise using a pair of dumbbells. Perform a set of several repetitions.

#5 Bench Presses On Gym Ball

#6 Push-ups

The gym ball can be used to perform a wide range of exercises, including bench presses. Such workouts are meant to strengthen torso muscles, having a positive effect on your abs. With regard to sexual performance, bench presses can help you burn excess fat and thus perform better in the bedroom. You will definitely notice that they also had a positive effect on your mindset, giving you confidence.

You can begin this exercise by lowering yourself on a large gym ball. Look toward the ceiling and keep the feet slightly apart. Take a pair of dumbbells and perform the exercise.

Feel the results in your core and relax between repetitions.

Support your lower back on the ball, as this is the best way to perform this workout.

#7 Leg raises

We all know that push-ups offer a complete workout, strengthen the torso and having a wonderful effect on the core. But did you know that you can use push-ups in order to last longer in bed, especially when you are on top? Such exercises can help you support yourself on your hands, for longer periods of time. They will also assist you to develop a more efficient thrust.

You can begin this exercise by assuming a plank position, supporting your body on the palms and toes. Make sure that the shoulders, hips and angles are correctly aligned. Lower and raise your body, avoiding the contact with the floor. Perform a set of ten repetitions, then take a break and do another set (or more, if possible).

You might not think that the simple leg raises could have an effect whereas sexual satisfaction is concerned, but they actually can work wonders. They help you strengthen your core, which in turn will lead to a more efficient thrust. Moreover, as you strengthen essential muscle groups (quads, glutes), you will discover that you can offer better support to your partner during certain positions.

You can begin this exercise by lying on the floor, with the back straight and the neck in alignment with the rest of the spine. Your hands should be kept next to the body, with the palms looking downward. From this position, raise your legs and maintain the position for a little bit. Feel the core strengthening, then return and repeat.

#8 Interval Training Interval training is a form of highintensity workout, which delivers incredible results. It can help you last longer in bed, assuming the most innovative positions. You can opt for various forms of exercise – climbing stairs, treadmill training, running – as long as you do it in intervals (and preferably at high intensity).

You can begin this workout routine by warming up for several minutes.

You can then go from one interval to the other, working out at high levels of speed and intensity. Stop only after one minute, then take a short break and return to the training. You can engage in such forms of training several times per week, reaping the benefits in the bedroom.

#9 Planks If you want to maintain certain positions in bed, for as long as it is necessary, you might consider planks.

These can be used to increase overall endurance, having a wonderful toning effect on arm muscles.

Moreover, they will strengthen your core, which will have a positive effect on your thrust.

You can begin this exercise by supporting your body on your palms and toes. Keep the back straight and the neck aligned with the rest of the spine. Contract your abdominal muscles and your glutes, feeling the core workout. If you want to increase the overall difficult of the exercise, you can cross the legs and try to maintain the position. Switch legs and repeat several times.

#10 Stretching: Seated Straddle

Stretching remains one of the most effective workouts out there, especially for those who spend long hours behind a desk. The seated straddle stretch is of particular importance, as it can help you stretch hip flexors and bring more blood to the pelvic region. It also stretches the inner muscles of the thigh, allowing you to engage in more innovative positions in the bedroom.

You can begin this pose by sitting on the floor, with the knees completely extended and the back straight. While looking straight forward, bend your torso a little bit forward and grab your toes with your hands. Feel the stretch in your spine, arm muscles and hamstrings. Maintain the position for a little bit, then return to the initial one and repeat.

In conclusion, these are some of the most recommended workouts to those who want to enhance their sexual appetite. As you have seen, these workouts can strengthen essential muscle groups, increase overall mobility and generate more sexual stamina. You can use them to perform better in bed and ensure satisfaction for both and your partner.

It is important to remember that all of these workouts can bring more blood to the pelvic region, allowing men to maintain harder and longer erections. Moreover, they can help those dealing with low libido and erectile dysfunction. Physical exercise is indeed an efficient treatment, as are the testosterone boosters and other natural supplements.

By- Shawn Clark

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Best

Body

Positive

Influencers

2019

To Follow In

I

“

can’t think of any better representation of beauty than someone who is unafraid to be herself.”

- Emma Stone Influencers, actors, models and celebrities from all walks of lives are voicing their opinions about the importance of body inclusivity in all industries. They are playing a major role in changing the beauty standards that the fashion and style industry has been following since time immemorial.

To give our Women Fitness readers a head start for 2019, we bring to you an exclusive list of the top body positive influencers that you must follow in 2019!

1.

Lornalitz Baez

Plus-size Model Instagram: @lornalitz

1. What does Body Positivity mean to you?

Body Positivity means for me, when I Love my body at the size it’s currently at.

Throughout my life, my weight has fluctuated up and down and now after having my first child I noticed a new change; some new mommy curves I am loving. I have come to accept and love my body at every weight/size because I am not going to allow anything impact my Happiness. Not even a number on the scale!

2. 3 tips or tricks to boost your self confidence.

My tips or tricks are really simple but works for me, so hope it works for you. = I get dressed up for the Hubby just

because. No reason sometimes. I like to see his eyes light up and it’s a good reminder that his wife is a Hottie. = I treat myself to a massage, mani, pedi,

facials, champagne and good food because I deserve to. = I work out 3 – 4 times a week, however

I can, whether its Spin class, Zumba, Cross fit or just a stroll with the baby around the park. Working out is a mood regulator for me.

Photo CreditPhotographer- Matt Sayles Makeup- Jackie Romero Hair- CurlyChic

3. All-time favourite quote.

I have more than one favorite quote. One favorite is: “Keep your face always toward the Sunshine – and shadows will fall behind you “ ~ Walt Whitman 4. Where do you see the #bodypositive movement this year? #Bodypositive movement has come a long way but I hope to see more representation for every single size, not just Plus size. There is a huge market of

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“In – between sizes” that are under represented. I just feel when we say “Size Inclusive” should mean inclusive of every size.

5. Fitness Goals for 2019?

I am on it. Actually I never come off my fitness goal; which is to keep my body toned and healthy, eat right with a cheat day here and there, Have fun while I am at it. I do not put too much pressure on myself.

Not worth the stress. I am too blessed!

2.

Rini Frey Body Positive Lifestyle & Fitness Influencer Instagram: @ownitbabe

1. What does Body Positivity mean to you?

To me, Body Positivity means that we accept and appreciate bodies of all shapes and sizes and that we treat them equally with respect, support and love, regardless of what they look like. All bodies are good bodies and all bodies deserve equality and respect.

2. 3 tips or tricks to boost your self confidence. = Practice gratitude. Write down 3 things your body does for you on a daily basis and why you’re grateful for that, i.e.

“I am grateful for my legs for carrying me from A to B and for allowing me to walk, drive, run, move and see the world.” = Stop giving your power

away to other people’s opinions. Focus on what YOU want out of your life and what is important to YOU and take action on that. = Don’t be afraid to set

boundaries for yourself. Say “no” more and take care of your own needs first and foremost.

We cannot pour from an empty cup.

3. All-time favourite quote.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”~ Maya Angelou

4. Where do you see the #bodypositive movement this year?

My hopes are that more people will start talking about the importance of all bodies being treated equally and that weight loss isn’t the end all be all to health. It’s more about practicing healthful behaviours regardless of what your body looks like.

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5. Fitness Goals for 2019?

Continuing to make exercise part of my mental health and self care routine, so that I will continue to feel stronger, not just physically but especially mentally. Being able to move my body is a gift and a blessing that I don’t take for granted anymore.

3. All-time favourite quote.

“Success isn’t about how your life looks to others – it’s about how it feels to you”~ Michelle Obama

3.

Sassy Gregson-Williams

Founder of Naturally Sassy, Ballerina & Cookbook Author Instagram: @naturally.sassy

1. What does Body Positivity mean to you?

To me Body Positivity is all about accepting and loving the skin you’re in, and knowing you do not need to change yourself for anyone, but you.

2. 3 tips or tricks to boost your self confidence. = Get rid of that picture perfect body you are striving for and re-set your goal.

Don’t see yourself in a bikini walking down the beach, but instead imagine your body running the marathon,

deadlifting a 100kg weight or reaching the splits. Be ambitious with your body, and set your goal in strength. = Monitor your mindset. This means

changing the conversation when that negative self-talk creeps in. It’s going to happen, and it’s your job to re-route the outcome. = Take pride in the way your body

can move and move it. Connecting with your body through a powerful workout or a gentle stretch.

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4. Where do you see the #bodypositive movement this year?

I hope to see Body Positive embrace both men and women equally.

I think there’s been some really empowering campaigns led by brands including diverse women with diverse body types, and I’d like to see that replicated with men too.

5. Fitness Goals for 2019?

My goal is to climb mount Kilimanjaro, wish me luck!

4.

Nikki Pebbles

Fit Professional & Life Coach Instagram: @nikkipebbles

1. What does Body Positivity mean to you?

Body Positivity means the representation of ALL body types and giving a voice to those that aren’t traditionally seen in the media. For me, body positivity is the act of loving one’s body AND mind through the ups, the downs, the changes, and the progress. Body positivity is a community where we are MORE than just our bodies; we are smart, ambitious, and radical.

Being your most authentic self is my true definition of being #BodyPositive.

2. 3 tips or tricks to boost your self confidence. = MOVE YOUR BODY: When I’m feeling self-conscious or in a funk, I make it a POINT to either dance, take a walk, or lift weights.

There is something about movement that makes me feel powerful and reminds me that I AM in control.

Plus, doesn’t a good dance sesh with Beyonce blasting in the background make EVERYTHING better? = TALK TO A FRIEND: Whether its a bestie or your therapist (Therapy is LIFE), speak to someone who will LIFT YOU UP and brag on you for all that you’ve accomplished. Sometimes, we just need a little reminder and boost from someone else that you are AWESOME. = GO OUTSIDE YOUR COMFORT ZONE: Self-confidence is like a muscle, you have to keep working it out to see it grow. I make

it a point to work out my confidence muscle every day by trying tasks that seem outside my comfort zone. It PROVES that I can accomplish things I never thought I could and gives my mind proof that I am making progress daily.

3. All-time favourite quote.

“She silently stepped out of the race that she never wanted to be in, found her own lane & proceeded to win” 4. Where do you see the #bodypositive movement this year?

I see the #Bodypositive movement reaching new heights this year because we are seeing more diversity and representation throughout the media. What is so beautiful about this movement,

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however, is that we can use social media as our way to speak with our own voices and opinions without big brand support. WE can shake the system and create the type of content we DESERVE to see. Our voices are JUST starting to be heard and its time to get ever LOUDER! 5. Fitness Goals for 2019?

My fitness goals for 2019 are super simple: To continue to maintain a BALANCED lifestyle and movement plan while always checking in with my mental wellness. Physical fitness is JUST as important as mental fitness.

Lastly, a huge goal of mine for 2019 is to complete a tough mudder! I feel SUPER intimated by it, which makes me want to accomplish it even more!

5.

Sylvia Nasser

Certified Personal Trainer & Group Fitness Instructor at Equinox Instagram: @thefitfem

1. What does Body Positivity mean to you?

Body Positivity means focusing on what your body can physically do without comparing your journey to those around you, or needing to be or look like someone else. I’ve let go of any judgements around the shape of my body and started to love it for its strength and abilities! In fact, being body positive isn’t about a look, it’s about attitude of self-love & confidence.

2. 3 tips or tricks to boost your self confidence.

Rocking the sports bra is obviously #1 while I exercise! My body positive campaign #irockthesportsbra has been really impactful for women all over the world

to work out in their sports bra while feeling empowered, strong, and confident in the skin they are in. When I exercise in my sports bra I feel an unexplainable sense of freedom. I also like to align myself with others who are body positive. Whether it be in my classes, on social media or connecting with other influencers out there who are helping others to love themselves, it reminds me that I am not alone in my fight and connects me with an important and larger mission. I also make sure to incorporate activities into my day that makes me feel empowered. Boxing is the thing that makes me feel the most empowered!

3. All-time favourite quote.

“I love to see a young girl go out and grab the world by the lapels. Life’s a bitch. You’ve got to go out and kick ass.” ~ Maya Angelou 4. Where do you see the #bodypositive movement this year?

In the new year, I see the #bodypositive movement continuing to spread, not only among females of all ages but I also see men jumping on board and loving their bodies too. I see everyone embracing who they are as humans and self-love becoming more than just a trendy phrase.

5. Fitness Goals for 2019?

My biggest fitness goal is to add more sparring into my life!

Hopefully I will get into the ring for a small boxing match this year-my 1st one ever!

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6.

Rosie Mercado

Plus-size Model & Host of Face the Truth Talk Show Instagram: @rosiemercado

1. What does Body Positivity mean to you?

I understand that a perfect body doesn’t exist but a healthy one does.

So, Body Positivity means loving myself through the ups and downs of life and not treating myself like a punching bag. I know I have the power of choice over my body, regardless of other people’s thoughts and opinions.

2. 3 tips or tricks to boost your self confidence. = Write 5 things I am grateful for in a gratitude journal daily. = Listen to music and

dance. = Look inward for peace,

not outward, through meditation.

3. All-time favourite quote.

“Through hard work, perseverance and a faith in God, you can live your dreams.” ~ Ben Carson

4. Where do you see the #bodypositive movement this year?

The #bodypositive movement is such a great opportunity for all different women to share their voices and authentic stories from different perspectives. The exciting thing is that the open forum of social media has driven more inclusivity and selfacceptance, and I hope 2019 will continue this movement. Whether it is weight loss or weight gain, it should always be a celebration of a woman’s body.

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5. Fitness Goals for 2019?

In 2019 I plan to run my first 5k. Each year, I recommit to living a healthy, loving lifestyle.

7.

Jenni + Mirna

Registered Holistic Nutritionists & Founders of Naughty Nutrition Instagram: @naughtynutrition.co

1. What does Body Positivity mean to you?

When we think of body positivity, the biggest thing that stands out is having respect for yourself. Creating that positive relationship between your mindset towards your body, nourishing your body, and loving your body. It also means loving and respecting other bodies no matter the shape or size.

Even though we say love and respect, we also know that no relationship is perfect, so with body positivity comes an understanding that there may be days where you don’t feel 100% confident but those are temporary, not permanent.

2. 3 tips or tricks to boost your self confidence. = One of the biggest things that we see today that can have a negative effect on your self-confidence is the comparisons that we make to those on social media. Try to remember that social media doesn’t always accurately portray real life. We would even go as far as to recommend unfollowing certain people who have the tendency to make you lose your confidence. = Another way to boost self-

4. Where do you see the #bodypositive movement this year?

We see more influencers, nutritionists, dietitians and MD’s making a shift to a more body positivity approach with their clients.

We even hope to see some Instagram models adapt the approach and start speaking about it with their followers. We love that there is a movement starting to happen in the nutrition industry that discusses listening to your body’s natural hunger cues, and we really hope to see the idea of whole body nourishment let go of diet ideals, and talk more about mindset and intentions.

5. Fitness Goals for 2019?

Jenni – One of my biggest goals is to get into a handstand for at least 5 seconds. That being said, I’m not really one to create too many goals other than just getting to my mat on a = And one of our favourite ways as regular basis. Being a mom nutritionists to create self-confidence is to a 2 year old it’s not to nourish your body. We often use food always easy, so carving out as a way to cover up our emotions, that time and making sure which creates a negative, guilt-induced it remains a priority is cycle. Unfortunately it is hard to something that I strive for. properly nourish yourself when you feel Mirna – I used to believe down on yourself, but using your in the ‘no pain, no gain’ rule affirmations of “my body deserves when it came to exercise respect and nourishment” can help and I wasn’t listening to my create healthier habits such as eating body. Just like with food more whole foods, exercising and reducing your stress load, which in turn and listening to what my can create a boost of confidence, energy body is truly craving, I have started to tune into my and increase those feelings of selfbody more when it comes worth. to fitness and not push myself through the pain.

3. All-time favourite quote.

“And I said to my body softly, ‘I want And, for 2019 I would like to be your friend.’ It took a long breath to put more focus into activities such as yoga and and replied, ‘I have been waiting my pilates to build more core whole life for this.’ ~ Nayyirah strength and flexibility.

Waheed confidence is through affirmations. It may sound weird, but convincing yourself that you are worthy can actually create a thought shift that turns those negative phrases we tell ourselves into positive ones. It’s time to flip that script and create a positive and affirming head space of worth, love and acceptance.

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8.

Cary Williams

Olympic Level Boxing Coach, Former Fighter & Founder of Too Pretty Instagram: @caryleewilliams

1. What does Body Positivity mean to you?

Body positive is feeling confident about how you look which usually comes from how you feel. A lot of this is mental and requires mental strength but we can all feel positive about our bodies! I remember when I was 40 pounds over weight and I initially felt uncomfortable. I knew that I did not want to feel that way and knew I was going to get that weight off. BUT, in the meantime I still felt confident because I made a point to work with that extra weight. I started to wear clothes that flattered my body and took the positive things about my body at the time and accentuated them. Once I felt confident, those around me started complimenting me. It is all how you exude confidence. Perception is reality.

2. 3 tips or tricks to boost your self confidence. = Look for all of your positive qualities and focus on them.

Whether it was a compliment someone made or something you know you are great at, hold on to it and own it! = We all have to wear clothes,

so go out and find outfits that flatter your physique. It could be your workout clothes or your work clothes. Clothes can really improve our self confidence if used in the right way. = Stay off of Instagram for at

least one week and unfollow the “popular kids”. You will be amazed at how your confidence will improve and you will be focused to work on your personal growth.

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3. All-time favourite quote.

My father said that life was like going up a down escalator.

If you walk you stay in one place, if you stand still you move backwards, if you run you get a head!

4. Where do you see the #bodypositive movement this year?

The #bodypositive movement will continue to grow and more of us will begin to feel comfortable in our own skin.

But, this will only happen if we stop comparing ourselves to all or the “pretty” people on social media. Do you and that is it!

5. Fitness Goals for 2019?

My personal fitness goals for 2019 are to get back to where my body was 5 years ago. It isn’t about weight appearance but I felt really strong and fit then and I want to get that feeling back. For me that means I have to incorporate more HIIT workouts but continue with my boxing and weight training.

9.

Bevin Prince

Photo Credit: Jim Fryer / BrakeThrough Media Actress & Senior SoulCycle Instructor Instagram: @bevinaprince

1. What does Body Positivity mean to you?

Body positivity to me is a marriage. I am choosing to love and honor my incredible gift of a body every day.

Like a marriage, some days I will fail, but I promise to recognize where I have sacrificed compassion and love for a toxic idea of perfection. I promise to treat my body with respect. I promise to choose my body over any other and try and support it no matter what life brings us. I know that we will never be perfect and I promise to dig deep to find the beauty in our imperfections. It’s you and me, babe.

2. 3 tips or tricks to boost your self confidence. = Don’t follow things on social media that do not make you feel good. If it doesn’t make you feel good to look at something online… then STOP. Surround yourself with positive people in real life and online. What you focus on grows, so be incredibly specific with how you are spending your time. = Let me be real, I want and like to

look a certain way but my body, like life, fluctuates. So, during times when things aren’t how I personally prefer them, I focus on all the incredible things my body does for me. I find ways to move and play that inspire me, that feel good, that remind me of my strength. My body allows me to do what I love- SoulCycle every day, it gets me around the city, and it allows me to physically hold all the people close to me.

The body ebbs and flows but it always shows up for me, even when I don’t show up for it. = For me, my body is a

representation of my choices. I have never had visible abs and I don’t think I ever will. It’s not because I can’t. I’m sure if I

Photo Credit: Jim Fryer / BrakeThrough Media

changed my diet and put in a different kind of work then I could, but I love food, wine, desserts and rest and the feeling of vitality! So when my mind starts to pick apart an extra layer, a little jiggle, I remind myself that that is the pasta and wine I shared with my family, the morning I skipped my workout to order breakfast in bed with my husband, the late night pizza I shared with my neighbor and all the other choices I have made. I love those choices so therefore I love that jiggle.

3. All-time favourite quote.

There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open. You do not even have

to believe in yourself or your work.

You have to keep yourself open and aware to the urges that motivate you.

Keep the channel open. … No artist is pleased. [There is] no satisfaction whatever at any time. There is only a queer divine dissatisfaction, a blessed unrest that keeps us marching and makes us more alive than the others.

4. Where do you see the #bodypositive movement this year?

I see all of us evolving a little more and really starting to embrace our unique individual bodies. I see us continuing to shift from a certain look to strength and vitality. I see us putting down our phones, stopping ourselves from judgement directed at others and ourselves, and I see us starting to act like the people we want to be. I think we all are doing a lot of talking and we need to start walking the walk.. myself especially.

5. Fitness Goals for 2019?

My big goal for 2019 is flexibility.

I do not struggle with making a workout happen. I struggle with slowing down and breathing deep. I swear this coming year I am going to do some yoga and maybe use my foam roller, at least once.

10.

Shauna Harrison

PhD in Public Health, Yogi & Creator of Muscle + Flow Instagram: @shauna_harrison

1. What does Body Positivity mean to you?

To me, body positivity extends beyond just the acceptance of the spectrum of body shapes. It reaches deeper than just how we perceive our bodies and other’s bodies in the world. It’s more than how we speak of the body as a culture or in our conversations. It goes all the way into our subconscious and conscious thought patterns.

How are we speaking to ourselves about our bodies?

What words are we choosing?

What expectations and rules and “if only’s” are we placing on ourselves. Positivity has to start as your deepest core first. And we cannot forget that this also means it has to include how we take care of our bodies: movement, fuel, hydration, recovery, sleep, mental health, all of that is also part of doing positive things to take care of your vessel. Body positivity is all of these things combined.

2. 3 tips or tricks to boost your self confidence. = Get in your body. Move your body in a way that feels good to you. Care for your body as if it were the only one you had because it is. = Meditate (in whatever way

works for you). Self talk is what can most quickly rip down our self esteem. Get in there and change your thought patterns. = Own your badass. You are

an incredibly unique, magical and necessary part of this world.

Act accordingly.

3. All-time favourite quote.

“Nobody built like you, you design yourself.” ~ Jay Z 4. Where do you see the #bodypositive movement this year?

I definitely feel like the concept is hitting various aspects of culture these days, which is great. I do hope, though, that we can not mask body positivity as just being about the aesthetic and external aspects of the body. The internal is just as (if not more?) important to consider. Praising all

bodies in their beautiful glory is awesome, but also praising what happens within each body that has nothing to do with what’s reflected outside is also important.

5. Fitness Goals for 2019?

Fun fact: I never really set fitness goals. My “goal” is always to get a little better with every opportunity that presents itself. I am a process-oriented person. I would rather celebrate the moments that happen along the way rather than a given goal to hit so I have little victories every day.

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two wolves. It’s not really a quote but the message is very powerful.

An old man told his grandson, “My son, there is a battle between two wolves inside us all.

“One is Evil. It is anger, jealousy, greed, resentment, inferiority, lies and ego.

“The other is Good. It is joy, peace, love, hope, humanity, kindness, empathy and truth.”

The boy thought about it, and asked, “Grandfather, which wolf wins?”

11.

Aroosha Nekonam

Personal Trainer at Ultimate Performance Instagram: @arooshanekonam

1. What does Body Positivity mean to you?

To me, body positivity is an acceptance of who you are, not just what you are. You are not always going to be happy with your body, or happy in yourself, but you accept the things you cannot change and embrace it. It doesn’t mean that you have to feel beautiful and wonderful 24/7, it means that you disconnect that tie of how you “think” you look with how you feel as a person and your self-worth. You are comfortable in your own skin and treat your body with respect and love because it does so much for you, but you need to remember that you are so much more than just a “body.” You are strength, courage, confidence, kindness, intelligence, the list goes on.

2. 3 tips or tricks to boost your self confidence. = Get a sweat on and move some weight! Nothing makes my personal training clients at Ultimate Performance feel more confident than when they are pushing their body to its full potential in the gym.

Exercise releases endorphins and increases motivation in other areas

The old man quietly replied, “The one you feed.”

I love this quote because it’s so true that ultimately our happiness is down to us. If we clog our thoughts with negative emotions life will respond to us as such, but if we are positive, grateful and honest, we will have a happier more fulfilling life.

of your life, so they walk into a session carrying so much stress and then walk out with a sense of clarity and accomplishment.It is so 4. Where do you see the empowering and liberating to see #bodypositive movement this what your body can actually do and year? how quickly it can adapt, respond The body positivity movement has and grow so much stronger. grown so much recently with = Do one thing every day for millions (women in particular) now starting to voice their appreciation yourself that makes you happy. It and love for their body and it’s a doesn’t have to be anything big, great thing, however, I would hope something as simple as watching your favourite movie, having a bath, that it won’t stop there. getting your nails done, meeting a For me, there needs to be more friend for coffee. Just one thing that than just body positivity – there boosts your mood for that day – it is needs to be positivity of the self as a important to make that time for you whole. A celebration of our and to check in with yourself. intelligence, our capabilities, our = Pay attention to yourself. Are

you smiling? How is your posture?

Sometimes a small change like a smirk on the face and straightening up your stance has great psychological benefits. What you portray on the outside can help influence how you feel internally.

Start your day with a smile and proud shoulders.

3. All-time favourite quote.

One message that will always resonate with me is the story of the

values as people, a connection to ourselves as human beings and not just a “body”.

With this, of course, comes selfrespect for our mind and body, by taking care of it, nourishing it, strengthening it.

5. Fitness Goals for 2019?

In 2019, I am hoping, personally to get stronger. There are always improvements to be made, always an area that could use some work, and I am excited for another year of progress and accomplishments!

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12.

Jennifer Renée

1st Albino Beauty Influencer & Jump Rope Fitness Enthusiast Instagram: @jreneejrenee

1. What does Body Positivity mean to you?

Body positive means feeling confident and loving the body you’re in as well as accepting and uplifting all of the various body types of others.

2. 3 tips or tricks to boost your self confidence. = Pushing myself to go beyond my comfort zone with trying new things. = Staying consistent with excercise and being active. = Eating foods

that make me feel good.

3. All-time favourite quote.

“Do not judge me by my success, judge me by how many times I fell down and got back up again.” ~ Nelson Mandela

4. Where do you see the #bodypositive movement this year?

I would love to see continued increase in the representation of all body types and abilities in media and marketing.

5. Fitness Goals for 2019?

My 2019 fitness goal is to get consistent with jump rope training and enter a competition. I want to teach other beginner jump rope skills. I’m also looking forward to exploring yoga and other ways to be active next year.

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13.

Tara Laferrara

Online Trainer & Founder of A-Cup Podcast Instagram: @TaraLaferrara

1. What does Body Positivity mean to you?

It is, quite simply, the acceptance of all different body types. Bodies are not one in the same, they are not just tall or short, big or small, they are different shapes and sizes and beauty in every single one of them. It is important for us all to know that we are in fact different, and thats a good thing.

2. 3 tips or tricks to boost your self confidence. = MOVE. There is no better feeling than sweating doing something you love. It doesn’t have to be working out in the gym, it can be walking, dancing in the kitchen, anything you love to do to move = Say NO. Do you feel yourself doing things that you

don’t want to do? It’s important to say no more often so you can do more things you love on the daily = Showcase your personality. There is no other human

on this planet like you. Showcase your differences in how you dress and how you act. Just be yourself.

3. All-time favourite quote.

What if I fall?

But darling, what if you fly?

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4. Where do you see the #bodypositive movement this year?

All over social media. In brand campaigns, digitally and in print. On TV, in politics, everywhere! The younger generation needs to see it now to know that its okay to be yourself.

5. Fitness Goals for 2019?

Inspire more people to get up and move and to lift heavy shit.

Oh, and do a standing backflip.

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Pregnancy tip When you roll out of bed, your body has fasted for eight or more hours, so your energy supplies are depleted. Your muscles need glycogen (the way the body stores carbs) to fuel exercise. Aim to eat a mix of carbs and protein an hour before you sweat. The carbs give you a kick of energy, and protein will help that energy last longer.

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Sun

Sign

Fitness

Capricorn Happy New Year! Get serious and more stubborn about your health and fitness, but you don't have to take it to extremes. You know what has been working and what has been giving you satisfying results.

Own the whole year with a strong run, walk, or aerobics routine.

Aquarius You've got a whole new year ahead of you! Sure, there might be days when it takes a bit more sacrifice to work a bit harder or to rest and refrain from working more than is good for you. One day, one workout, one meal, one night's sleep at a time. Do it.

Pisces Get better day by day, learn from any past missteps, and avoid any setbacks or disappointments.

Work hard but be fair to yourself.

Get healthier and fitter day by day. Walk or run with determination or do your favourite aerobics routine. Don't skip! Keep counting steps. Do those pushups, sit-ups, and leg lifts.

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Aries: Start the year off right with determination and a strong attitude. Decide to do things right, eat right, sleep well, and exercise smart. No two steps forward and one step back for you. Go ahead and try a new approach, or maybe just a new way of thinking about your general health and fitness. Make a big push and be proud!

Cancer It's a shiny new year! Make the most of every day and get healthier and fitter one workout at a time. And it won't require a yoga retreat in Tahiti, unless that sounds good to you. Be steady, modest in your ambitions, and gradual in your progress. Be good to your tummy, eat healthy snacks, and most importantly, eat enough to keep yourself well fuelled.

Libra Happy New Year! You may not think about it this way, but yes, you are an athlete. You're a fighter. You can get as healthy and fit as you choose. Work smart, keep working at it, and respect any limitations along the way. Exercise is playtime.

Do a new dance class with different music. Hula? Bollywood? Wear your snazzy new yoga outfit. Need a better mat?

Taurus It's a great new year! Keep taking those steps toward better health and fitness. Even baby steps will take you far if you just don't quit. It's a great time to be more active. Taking better care of yourself might seem like work, but it's the best work you can do.

Be more passionate about your workout in February.

Leo Greet this new year with more enthusiasm than ever! There's a tradition that says what you do on New Year’s Day you’ll do all year long. Make sure you get up, get going, and take good care of your health and fitness. You will only improve. Join a new class and body pump with new friends.

Find health-focused, like-minded people in February.

Scorpio This year, take better care of yourself, look better, and feel better.

What progress you make gradually is more likely to last. Get stronger and healthier bit by bit, day by day.

Build stamina and core muscle strength. More steps. More pushups, sit-ups, and burpees if it's in your reach. Your abs say thank you.

Virgo It's a big, bright new year, and it's good to have big plans. Run that marathon. Climb or ski that mountain. Walk more steps each day. Eat fewer empty calories.

Respect your bedtime. Getting healthier and fitter isn't simple, but you've got this. Stretch, drink more water, and stay limber.

Count those steps. Reward that hardworking body with some hot tub time and a nice moisturizer.

Your skin will thank you.

Sagittarius Your workout or run can be playtime and party time, all year long. Enjoy every minute of every exercise session. Enjoy every healthy meal. Enjoy a good night's sleep every night. Make the most of getting healthier and fitter. More steps, more leg lifts, more crunches.

Get in your groove and then maybe get in the hot tub. Let your inner light shine and be admired for your hard work.

Gemini Happy New Year! Getting healthier and fitter will make this a happy year all year long. You may not work out every single day, but do what you can and take good care of yourself. Rest and recovery are also part of the plan.

Check out a new gym or try a new yoga instructor at your current place. Strengthen core muscles and build stamina.

Consistent effort moves you forward.

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