The New Year - Jan/Feb 2020

WomenFitness January/ February 2020

The Right

Fitness Class

For You

FAQ on

PCOS

10

Bethany Sheree Burton Interview:

Her Tips On

Fitness, Nutrition

& Motivation

Sharp Brings On The

New Year

Sneaky

Foods

That Cause

Bloating

Fashion Color Trends for SPRING/

SUMMER

2020

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Contents

06

Bethany Sharp

EXCLUSIVE INTERVIEW Women Fitness joins the beautiful Bethany Sharp on her journey to stardom, motherhood and lots more!

18

Fitness Class

WORKOUT 18

When it comes to finding the right fitness class, there are a lot of things you have to consider. If you are finding it hard to choose the right fitness class, here are some tips to follow.

21

Although there is no easy solution to fitting everything you need to do into the 24 hours you have been allotted each day, there are ways to help you take care of yourself and stay fit – even if you are busy.

PREGNANCY 24

21

A Gynaecologist answers frequently asked questions on PCOS.

HEALTHY EATING

Stay Fit

26

It isn’t always fast food and soda that causes bloating.

Sometimes, even certain vegetables and other “healthy” ingredients have properties in them that can lead to a rounded belly.

24

26 Causes

PCOS

Bloating

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FASHION & LIFESTYLE 29

31

31

Color Trends

Better brow days are officially a click away. Now a days there are a ton of helpful tips, tricks, and product recommendations to help us overhaul our outdated approach to highlight the eyebrows.

From bold fiery reds to classic blues, vivid saffron to unexpected aqua shades, here we share the seven biggest color trends you’ll see everywhere in next six months.

WEIGHT LOSS GUIDE 34

29

Better Brow

Over the years due to innumerable factors, a large population has built a terrible relationship with food and fitness. There is a serious need to create lasting, healthy habits in upcoming 2020.

NEW YEAR 03 | WOMEN FITNESS – womenfitness.net

SPECIAL 36

36 Sheree

Fitness Coach Sheree Burton shares her tips on Fitness, Nutrition & Motivation.

WELLNESS

Burton

42

Mental illness is not a serious concern if timely action is taken.

All of us feel sad, lonely, or depressed at times. If you sense any of the symptoms indicated in you or your loved one please do not ignore.

SHOPPING 44

WF brings the Best fitness tracker 2020 for you to maintain your fitness level on regular basis and keep you fit and well.

Choosing one is not a difficult job, you only need to know about the Best fitness tracker 2020.

34

Healthy Habits

Follow us on:

42 Mental Illness

44 Best Fitness Trackers

@womenfitnessandhealth @womenfitness @womenfitnesscelebrities

04 | WOMEN FITNESS – womenfitness.net

EDITOR'S NOTE

Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties. – Helen Keller

Welcome to 2020, Cheers! With the new year come new opportunities, a chance to start afresh after the confetti falls and the memories of last finals week fade from your view.

As we settle into the new year, we focus on fresh resolutions. We vow to make changes in order to better ourselves and our lives. Whether it’s losing weight, quitting bad habits, making time for a hobby or even taking on more responsibility at work, there are a slew of reasons why we come to the conclusion that we should implement these goals. Eventually, though, some of these changes are too drastic or difficult — or even scary, sometimes — and they end up falling through or fading out.

With more and more wellness professionals encouraging healthy habits and mindfulness as a practice, women are finding success by loving themselves and setting themselves free from the previous story of not being enough. Don't forget to read, 2020 Will No Longer be About Your Size.

Looking forward towards another happening year filled with loads of health and fitness achievements.

Happy New Year, In fitness,

Namita Nayyar Editor-In-Chief

Namita Nayyar

Contributing Writers

Tanya Nayyar Creative Editor

Dr. Priya Khorana

Rohit Nayyar

Lara Heimann

Chief Business Officer

Kathy Fang

Rhea Nayyar Head Social Media

Sylvia Nasser

Charlene Bazarian Taryn T. Francis 05 | WOMEN FITNESS – womenfitness.net

Main Story

Bethany Sharp 06 | WOMEN FITNESS – womenfitness.net

Photo credit: Ana Monique

07 | WOMEN FITNESS – womenfitness.net

A

lifetime lover of all things entertainment, Bethany stepped onto the stage, discovering her passion for dance and stage performance, at the early age of four. Throughout her childhood and into her adult life, dance was her primary focus, and shortly after college earned a spot in the NFL as a Tennessee Titans Cheerleader.

During this time, she had the honor of cheering on the field at Super Bowl XXXIV and performed in the opening show with country music super star Travis Tritt.

Her love for the stage led her into the world of beauty pageants, and in 2012 she was crowned Mrs. Tennessee America and competed at Mrs. America later that year, placing in the top six. Bethany has modeled for such national brands as Carol Wior swimwear, Epiphone Guitar, and Wrangler Jeans, and has appeared on television and in runway fashion shows for top Nashville boutiques, as well as designer to the country music stars, Manuel.

Photo credit: Ana Monique

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Women Fitness joins the beautiful Bethany Sharp on her journey to stardom, motherhood and lots more!

Dance Was The Love Of My Life Growing Up

With dance as your primary focus in childhood, and earning a spot in the NFL as a Tennessee Titans Cheerleader. There has been no looking back. Define your life as an actor, model and TV Host.

Dance was the love of my life growing up and on into college, but I always enjoyed television opportunities when they arose, and I signed with a talent agent at age 14. Back at that time, Nashville had few opportunities for television or film. However, with my mom being a television host on the then cable network TNN (The Nashville Network) my first on-camera experience was at age 14, when I introduced country star Aaron Tippin on the show Opry Backstage as we went to commercial break. But, with dance and getting my education as my focus, I didn’t actively pursue television and film until after winning Mrs. Tennessee in 2012, and then competing at Mrs. America. That title opened doors, and with Nashville as an up and coming “It” city, the opportunities were many. After Mrs. Tennessee, I began modeling for some well known Nashville boutiques, and was cast in commercials, web series, and music videos, including Carrie Underwood’s “Two Black Cadillacs,” nominated for Video of the Year. I played opposite Carrie as the wife to the two-timing man. Then, in 2014, I was cast in a supporting role in the faith-based film, “Where is Good?" which premiered in select theaters from coast to coast, and can now be found on Amazon Prime. I most recently finished shooting my role as the District Attorney in a film called “Trap City”, which stars actor Brandon Jackson, star of such films as “Percy Jackson”, “Tropic Thunder”, “The Fast and The Furious”, and Clifton Powell of “Ray”, “Saints and Sinners”, “Next Friday”, and “All Eyes on Me”.

As a host, I’ve worked as a red carpet correspondent at some of Nashville’s most exciting events and have interviewed dozens of music, television, and sports celebrities including Trisha Yearwood, Lauren Daigle, Joe Montana, Colton Dixon, Brooke Hogan, Tito Ortiz, cast members of the hit show “Nashville”, and many more.

Being a working mom of three boys inevitably you have a very busy life. What is your favorite workout routine?

It seems I’ve done every workout routine imaginable, being that I got deeply into fitness about 20 years ago in order to get in shape for the NFL. I recently picked up the book The 4 x 4 DIET by celebrity trainer Erin Oprea, and I have fallen in love with Tabata workouts. It’s the one type of workout I had never tried, and I’ve found that not only am I seeing results, but Tabatas are the perfect workout for busy moms. They’re effective and efficient, a must in my life.

5 must-do every-day stretches- Being a dancer, I think stretches that dancers do are the best for increasing and maintaining flexibility. So, I do a few stretches on my ballet bar at home. I also love floor stretches such as the basic runner’s stretch which hits so many muscles at once, especially the hip flexor, the piriformis stretch to hit the glutes, any stretches that assist in helping me maintain my side and middle splits, and I love the yoga basic downward dog for the calves and hamstrings.

Hosting is really my biggest passion, as I feel most natural in that role, and it’s a bit of a full circle feeling since I grew up watching my mom in the studio and on the television screen.

I recently had the opportunity to head out to Los Angeles and take classes with internationally known television hosting coach Marki Costello, who works with many of the hosts you see on the air now. That was a big “pinch me” moment for me.

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Photo credit: Ana Monique

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Photo credit: Ana Monique

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Photo credit: Ana Monique

A healthy breakfast for you includes?

I’m a huge creature of habit, so I typically have ½ cup of oats and eggs, and two cups of coffee.

Although if I’m in a hurry, I’ll mix a Quest bar into my oatmeal rather than making eggs.

Once overweight, how did fitness enter your life?

I wasn’t ever severely overweight but just always had an extra 10 or so pounds on me, and maybe even 15-20 after gaining the freshman 15 in college. Yikes!

Fitness entered my life when I decided I had to take control of my weight in order to try out for NFL cheerleading.

As a dancer, the NFL had always been a goal of mine and I was determined to make it, so I picked up the book Body For Life by Bill Phillips and the rest is history. It taught me all the basics about nutrition, food combinations, HIIT training, and working out with weights. I got in shape, made the squad, and I’ve kept myself educated about health and fitness ever since.

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Being diagnosed with Hashimotos Thyroiditis, how did it change your fitness journey?

Up until the day I found out about my thyroid disease, fitness was all about looking good on the outside. So, when I realized my inside wasn’t the healthiest, that then became first priority. Up until then, I had tendencies to over exercise (especially as the Hashimotos crept in and it became harder and harder to keep the weight off ), take supplements that revved me up with caffeine and other stimulants, and would even take over the counter water shedding pills to keep water weight at bay.

This all changed, thank goodness, when I realized being healthy on the inside is much more important than “looking” healthy on the outside. I immediately stopped any stimulating supplements and over training, due to learning how important adrenal health is. Having to take thyroid supplements can automatically put a strain on the adrenals, so I needed to pamper them as best as I could. In a nutshell, I went from working out for vanity reasons, to working out for my overall health, and that is a much better reason to get and stay fit.

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

My family and I usually eat around 6:30 every night and a dinner typically consists of a protein and lots of veggies.

I love fish, especially sea bass, so we have that once a week.

I also like ground turkey, so a good turkey meatloaf is always a favorite of mine.

Weekends are a little more relaxed in terms of eating at home. We usually eat out for dinner, but still make healthy choices. I don’t really think in terms of “cheat days”. I found that when I think in these terms I tend to overdo it and eat more than I should for a cheat meal. It usually does become a day. And I tend to eat something bad just because it’s a cheat day/meal, not because I’m really wanting it.

Instead, I look at my calendar to see if there are any events coming up in the week/weekend where I will want to let myself have something I wouldn’t normally eat, and if there are, then I build my meal planning around that. If there aren’t then I will allow myself to enjoy something if I want it, knowing that it’s ok to allow myself a break from clean eating once or twice a week. I won’t indulge just for the sake of indulging, but only if I’m really craving something super yummy.

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

Since I usually workout at home, I don’t have a special post-workout skin and hair care routine. I just shower and do my normal regimen, which consists of Kevin Murhpy Blonde Angel Wash shampoo, along with Aveda Color Conserve shampoo and Damage Remedy conditioner. But, if I don’t have time to wash my hair after a workout, I’ll jump in the shower to wash off and then use Living Proof dry shampoo. It’s a hair product that I cannot live without. My normal daily skin care consists is Koji pads from Karee Hayes Aesthetics in Nashville, followed by a vitamin C serum by Skin Ceuticals, Nectifirm by Revision Skincare, which is a fantastic product for over 35’s, moisturizer by iS Clinical, and sunscreen (always) by Elta MD, as well as a second layer of sunscreen by La RochePosay. Yep, two sunscreens. I’m a sunscreen junkie.

Your favorite active wear brands are?

Hands down Fabletics. I absolutely love this brand, and would say about 80% of my workout wear is from Fabletics. It’s affordable, adorable, and the quality is fantastic. The rest I fill in with pieces from Lululemon and Target.

Photo credit: Ana Monique

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You were named, by Nashville Lifestyles magazine, one of Nashville’s 25 most beautiful people of 2012, alongside Lisa Marie Presley, CMT’s Cody Alan and Denise Jackson (wife to Alan Jackson). Define Women Fitness for viewers keeping in mind goals for 2020.

Women Fitness is a fantastic resource for women.

Readers can find most anything they need to know about living a healthy lifestyle, taking care of ourselves, and becoming the best versions of ourselves we can be. The inspiration that Women Fitness offers is extremely helpful in our life journey, and I love that the magazine covers subjects beyond fitness, helping women with overall self-care, and celebrating women of all ages and backgrounds. I am honoured to be on the cover and to be a part of a resource that will help and inspire all of us to meet our goals in 2020.

“

The Inspiration That Women Fitness Offers Is Extremely Helpful In Our Life Journey

Photo credit: Ana Monique

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How do you prepare a night before a photoshoot?

I usually use an entire week to prepare for a shoot, from making sure to select my wardrobe early, in case I have to go buy something additional, to ensuring that I don’t skip any nights of washing my face…which I have been known to do as a busy mom that sometimes just wants to get in bed as quick as possible (real life)…to drinking more water than normal for the week so that my skin is sure to be super hydrated. On the actual night or day before, I’ll get a spray tan and I also usually don’t exercise so that I’m not sore for the shoot. I also go to bed a little earlier than normal to ensure I feel rested.

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

I wish I could say I relax more than I do. With three boys, my day doesn’t end until 10pm. The most relaxing thing to me is simply finding a quiet corner in my house and just “being” for a minute. Sometimes I retreat to my closet, which was built with enough room so that I could get in there and have my own space.

It’s peaceful and relaxing to me to just be quiet for a little while.

Other than finding moments of quiet, I love getting massages, and try my best to do those every other week, and sometimes every week if I can.

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

I love that social media gives anyone and everyone a chance to let their voice be heard, talents be seen, or introduce their own product to the world without having to depend on traditional ways of “making it”. You don’t have to wait to be seen or discovered anymore. I have always said, if the path is not there, create your own, and we are able to do that now more than ever, be it music, or art, or a service we want to provide. Use social media for its positive value and the world is at your fingertips. I love that it connects people that wouldn’t otherwise be connected over city lines, state lines, or even international lines.

How do you take out time for family? 5 ways to utilize your family time the best?

With three boys ages 14, 9, and 2, as well as three bonus daughters (aka. step daughters) who are all in their 20s and married, I’ll be the first to admit that slowing down isn’t easy. With the two older boys in year round sports, a husband who owns and runs our health care company, and me working to grow a blog and booking acting and hosting jobs, we absolutely have to intentionally make time or the week is gone before we know it. Much of our family time is spent simply sitting together in our family room, enjoying our favorite family shows or movies, and laughing together. We also spend family time at baseball fields with both boys supporting each other in something they both love. That may sound strange, but since they share the same interest and I love watching them both do what they love, the baseball field is often a family outing because as a family we share one another’s goals.

Additionally, we recently built a pool and backyard entertainment area so that we could create fun and lasting memories with all six of the kids as well as the son-in-laws. Our family has grown over the past 3 years with all three girls getting married, and adding our newest boy. With the age spread between all the kids, it’s very important to my husband and me that we are intentional in getting everyone together to make memories.

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RESOLUTIONS OR GOALS FOR 2020?

I am a goal oriented person if there has ever been one. I am constantly setting goals for myself throughout the year, be it health and fitness related, career related, or family/lifestyle related. I’ve always found that goal setting is what keeps me pushing myself to be the best version of me. I get bored, and a little lost, without goals. That being said, I don’t usually make New Year’s resolutions since I feel like I’m doing that throughout the year. But, for 2020 I certainly have things I plan to accomplish. First, I want to grow my blog (livinsharp.com), and really hone in on my brand. It’s only a year old, and I spent most of this year really figuring out my direction with it and learning what the blogging/influencer world is all about, as well as my purpose in it. It’s been one big continuous learning curve and one thing I’ve definitely learned is that blogging is a marathon not a sprint, especially with 3 young children who take priority. In 2020 I’ll be seeking more opportunities in television hosting for networks or streaming services, and will continue to grow my acting portfolio seeking roles in the faith based and family friendly film industry. The opportunities in Nashville are growing every day, so these are goals I’ll be pushing toward. On the family/lifestyle front, I want to finish furnishing and decorating our home.

Photo credit: Ana Monique

We finished a remodel/add-on project over a year ago and have rooms that are still empty, so making my house a home is a huge priority.

And lastly, I want to get fit Tabata style. I can’t wait to see what this new method of exercise does for my body and overall feeling of health.

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Workout

The

Right Fitness Class For You

Top Considerations

W

hen it comes to finding the right fitness class, there are a lot of things you have to consider.

However, it is essential that what you decide aligns with your fitness needs as that would give you a reason to stick to the classes. Group fitness classes are great as they help to keep you on a schedule, provide you with a supportive atmosphere, and make the fitness lessons way more fun.

If you are finding it hard to choose the right fitness class, here are some tips to follow.

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What to Consider before Choosing a Fitness Class?

SET YOUR GOALS A great place to start is by thinking about what your goals are.

It could be to lose weight or to increase flexibility, endurance, or strength. Or is it the community aspect you seek the most?

Whatever it is, there are classes out there that will be better suited in helping you achieve this. Different classes cater to different goals, so finding a strong match is a crucial first step.

ASK FOR RECOMMENDATIONS It is perfectly okay to ask others for recommendations when choosing a fitness class.

Likewise, you can also talk to your friends and neighbors to see what fitness classes they attend and if they have any recommendations. Best of all, if you can find a friend to attend classes together with, you will both be much more likely to commit and reach your fitness goals.

CERTIFICATION AND INSURANCE You should check to see if the fitness class you choose is certified and covered by insurance. These indicate that you’re dealing with a professional outfit that has taken the necessary steps to provide classes responsibly. If your fitness instructor has general liability insurance for small business, you can rest assured that your medical fees would be covered if you were injured due to negligence or some other error that was not your fault.

RIGHT FITNESS CLASSES AND THEIR BENEFITS To help you find the right fitness class, we put together a list of some of the different classes you can find and what they offer.

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SPIN CLASS Spin class is aimed at people who are driven and think about the future. The workout involves biking continuously on stationary bikes. An instructor usually leads the session, and it involves going between periods of sprinting and periods of lowintensity recovery. Switching between sprinting and lowintensity is great for your heart and helps promote fat loss more effectively than many other training styles.

YOGA Yoga classes are great for recovery, mindfulness, and flexibility. The exercises here promote relaxation, build strength, and increase flexibility by using breathing techniques, deep stretching, poses, and body awareness. Pregnant women can also attend Prenatal Yoga classes, which help ease tension, improves mood, and can make the delivery more comfortable for you.

BARRE This fitness class adopts movements from ballet and turns them into a group workout. The training sessions here are focused on boosting your small muscle control, precision, posture, and form, which ultimately increases your body awareness.

CROSSFIT Crossfit is a combination of different fitness methods designed to help build muscle, and it promotes togetherness through having a strong community. When you take this class, you will get to practice weightlifting, gymnastics, powerlifting, sprinting, gymnastics, high-intensity interval training, and more. If you are looking to challenge yourself to get physically fitter, then this class is for you as it promotes friendly competition. The exercise sessions here are intense and fast-paced, and you will be required to record your stats after each session and to strive to get better.

KICKBOXING If you desire to have a strong stamina and practice self-defense, then kickboxing could be the right class for you. By teaching you to fight, kickboxing helps you develop mental resilience and boosts your confidence. Thus, making you prepared for anything. You can choose either the cardio kickboxing, which prioritizes movement over technique, or selfdefense kickboxing, which teaches you how to fight and develop mental toughness.

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Other fitness classes are available aside from the five mentioned in this post. You can also research them to help you find the right one for you.

How To

Stay Fit

– Even If

You Are Busy

L

ife can be busy in this modern world of work, home, family, friends, and shopping.

Sometimes it almost feels like you need to schedule sleep in order to fit it into your life as you fall down from exhaustion at different times each night.

Although there is no easy solution to fitting everything you need to do into the 24 hours you have been allotted each day, there are ways to help you take care of yourself and stay fit – even if you are busy.

1

BE SMART ABOUT YOUR SLEEP Research for the past decade has repeatedly focused on the importance of sleep. Whether it is how healthy you are, your alertness, your ability to focus, or your rationality in a difficult situation, sleep plays a huge part in all of it. If you want to perform at your best in any area of your life, build a foundation of sleep as the first step in your fitness program. Sleep can also improve your productivity, creativity, energy, and levelheadedness. Be smart and create a sleep ritual to get the best night’s sleep.

2

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GET OFF FOREIGN SUBSTANCES Although it is easy to grab a quick cold carbonated drink, hit a vape shop, or grab a couple of beers after work, the foreign substances will not help you stay healthy and fit. If you need a way to get them out of your system safely, contact an Austin drug rehab clinic for advice. You can even go and take a few classes to learn about how to safely remove the substances from your body.

3

SCHEDULE A WORKOUT TIME Whether you run, lift weights, take classes, or do marathons, you need to take time for yourself by creating a schedule that includes your workout time. You deserve to have some personal health time so you can become the best version of yourself possible. Mark out a block of time each day, every other day, or every night and keep that time for yourself to work on some physical activity that you love. Not only will it improve your body, but it will also help you maintain a clearer, more alert mind.

4

FEED YOUR BODY HEALTHY There is an old adage that says that you are what you eat. In other words, if you want to keep a healthy body, you must feed it healthy food. As with anything, what you consider healthy may depend on the culture you grew up in, what foods you are used to consuming, and if you choose to eat or avoid eating meat. The main thing is to refrain from ingesting processed ingredients as much as possible in an effort to provide your body with health-giving nutrients.

5

REMEMBER YOUR MENTAL FACILITIES Having a healthy body will do you no good if you don’t have the mental facilities to use it, so why not make sure you keep your mind healthy too. Play a word puzzle or mental game once a day with a friend. Learn a foreign language while you jog. Learn to count backward from 50 quickly.

There are hundreds of ways to keep your mind creative, so just choose a few to see what fits into your life style. It may only take 10 minutes a day, but the effort can strengthen your mind and last a lifetime.

You live a busy life that requires you to spend most of your time running from the office to home to join friends to running errands.

Remember to set aside time for yourself to keep your body and mind healthy. You are the only one that can keep yourself fit – even if you are busy.

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Fitness Tip

Goblet squats are a great exercise for hikers since they target all of the bigger leg muscles including your quads, hamstrings, and glutes.

How to do it: Grab a kettlebell (or a dumbbell if that is what you have) between your hands and hold near your sternum.

Place your feet about hip width apart and keep your weight in the heels. Slowly descend until your thighs are parallel to the floor, ensuring that your knees track over your toes rather than bowing inwards.

Once you hit parallel, power through your heels to stand up straight until your hips are fully extended. This counts as one rep. The heavier the kettlebell, the harder the squat, so gradually build up the weight used for a tougher exercise.

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Pregnancy

A

Gynaecologist Answers

Frequently Asked Questions

C

haris Chambers, is a Paediatric & Adolescent Gynaecologist. She diagnoses and treats PCOS patients almost every day.

Below she answers to questions that often bother adolescent girls & their parent. Clear your doubts once and for all.

Q

1. What is the greatest diet challenge faced by PCOS patient?

I believe that the greatest diet challenge faced by PCOS patients has to do with their inherent impaired glucose tolerance. Due to the pathophysiology of PCOS, dietary changes can feel like and uphill battle, like trying to run down an “up” escalator.

Patients with PCOS aren’t just trying to reduce calories, they are trying to combat a dysfunctional system. It takes patience, consistency, expert nutritional guidance and compassionate care from health professionals. It not impossible, but the challenge is very real.

on

PCOS

Q

2. Exercise is a must to regulate the body hormones.

Exercise tips vary from person to person, how do you go about guiding the patient?

I guide my patients with a system called the 5 R’s. I address the relevance of exercise. I specifically address that their PCOS diagnosis make exercise less of an elective and more of a core requirement for success. I discuss risks of failure to exercise, including continued weight gain with further hormonal dysfunction from the hormonally active adipose tissue.

I also discuss the lifelong risks for cardiovascular disease associated with PCOS. I then highlight the rewards of exercising like endorphin release, improved self-confidence, the subtle warming effects that come from intentionally prioritizing self-love.

I acknowledge and address the roadblocks that could prevent them from succeeding. I also repeat this process and subsequent visits to continue the conversation and emphasize my continued support in their health journey.

Q

3. Medication plays an important role in weight loss when it comes to handling PCOS. Name them. Have these medications to be taken by all patients for lifetime? Why?

One of the most important medications for patients with PCOS can be a medication called metformin.

It is a medication that helps with blood sugar control that is taken by mouth and is indicated in patients with PCOS that are showing signs of metabolic syndrome (a cluster of physical findings that increase cardiovascular and diabetes risk) and glucose intolerance. It has exceptional benefits including aiding in weight loss, delaying the onset of overt diabetes, decreasing levels of androgens (i.e. testosterone), and improved fertility.

This medication doesn’t necessarily need to be taken for a lifetime as lifestyle modifications could render the drug unnecessary. In patients that may be unable or unwilling to make lifestyle changes, metformin may need to be continued indefinitely with the possible addition of other weight loss or metabolic medications

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Q

4. Other significant health issues related with PCOS that should not be ignored by patients and should be carefully monitored?

Women with PCOS are at higher risk of several health issues including diabetes and cardiovascular disease.

These issues are typically monitored with regular evaluation of weight, waist circumference, blood pressure, glucose tests, and lipid panels. These issues cannot be ignored by patients or healthcare providers because they can lead to significant illness and even premature death.

Q

6. Irregular periods are a serious concern of PCOS patients? Can you elaborate why?

Irregular periods can cause several issues. The primary issues that I have noted are bleeding episodes that are not only unpredictable, but also prolonged and painful. When cycles are irregular, they are difficult to plan for and can arise at the worst moments.

Whether it involves an important event, a critical career meeting, an athletic competition, or just a white uniform a surprise period can be less than helpful.

Additionally, the periods for PCOS patients tend to occur after months of growth to their endometrial lining.

This gives them more lining to shed and typically causes heavier and longer periods. These periods can be associated with anaemia and increased menstrual cramps.

Q

5. Can planning a family be challenging for PCOS patient?

When is the time to act?

Planning a family can be more challenging for a patient with PCOS than it is for her peer of the same age without the disorder.

Infertility is typically diagnosed after a year of trying and no spontaneous conception. PCOS, however, is characterized by the absence or infrequence of ovulation. Ovulation, which is the near monthly release of an egg from the ovary, is required for conception or pregnancy. When you do not ovulate or have fewer opportunities for ovulation, your chances of infertility are significantly increased.

For this reason, most OBGYNs counsel PCOS patients to seek help with achieving pregnancy earlier than at one year. There are oral medications, like Metformin and ovulation induction agents that can improve fertility significantly for patients with PCOS. The time to act is typically sooner than you think.

Q

7. Can a girl suffering with PCOS pursue a sports career?

A girl suffering with PCOS can absolutely pursue a sports career with the appropriate treatment plan and counselling. Since periods can be regulated and metabolic issues can be controlled, a sports career should never be sacrificed due to the diagnosis of PCOS alone. With stories of increased surveillance of hormonal levels like testosterone, one may feel more compelled to treat their PCOS.

While I am an advocate for treatment, I do not agree with the policing of an athlete’s hormone levels. Furthermore, I feel that cardiovascular disease prevention is a much more appropriate motivator for intervention and lifestyle modification.

Hormonal medication can help regulate cycles with better predictability and shortened duration with lighter flow.

Q

8. When is the right time to consult a gynaecologist?

Early signs of PCOS? The recommended age for first reproductive health visit with a gynaecologist is between the ages of 13 and 15, but not every patient is able to establish care that early. The right time for a patient with concerns about PCOS to see a gynaecologist is NOW.

You don’t have to wait until you meet the diagnostic criteria.

You don’t need to wait until your annual visit. You don’t need to wait until you’ve gone a full year without conceiving or having a period. The early signs of PCOS should prompt a visit to your doctor. If you notice increased hair growth or acne and infrequent or absent periods, talk to your health care provider today about your risks for PCOS.

Early intervention and treatment can literally mean have lifelong benefits.

Women Fitness Team is grateful to Dr. Charis for her valuable time and input.

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10 Sneaky Foods

Healthy Eating

g n i t a o l B That Cause

I

t isn’t always fast food and soda that causes bloating.

Sometimes, even certain vegetables and other “healthy” ingredients have properties in them that can lead to a rounded belly.

Foods that Cause Bloating include:

Beans Most beans contain a type of sugar called alpha-galactosides.

These short-chain carbohydrates are fermented in the colon, whose process tends to produce a lot of gas. Soaking them in water helps reduce the galactoside content.

Mushrooms Mushrooms contain polyols, yet another type of sugar that can cause gassing. If it’s the flavour and texture of mushrooms that you’re craving for, a combination of zucchini and seaweed can probably do the job.

Cruciferous Vegetables Cruciferous vegetables include broccoli, cabbage, and brussels sprouts, among others.

They’re healthy, sure, but also contain tons of fibre. Fortunately, it’s hard to get bloated from these unless you eat them raw.

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Apples India loves apple so much that it even imports them from neighbouring countries. However, they also contain high amounts of fructose, which can cause gassing. Cooked apples are more comfortable to digest but not as tasty, so try to limit yourselves to one a day.

Onions This vegetable is one of the primary dietary sources of fructan, a type of soluble fibre that can cause a puffy stomach. Though you don’t have to worry too much.

Fructan often dissolves when cooked, and onions are usually eaten in a dish.

Garlic As a close cousin of the onion, garlic is another high-fructan food. However, unlike onions, garlic may still produce digestive symptoms when cooked. Simply try to lessen the amount you put in your dishes.

Corn Corn contains a ton of insoluble fibre that causes diarrhoea and cramps when they pass through your system undigested. Chew it slowly and thoroughly, so it digests easier.

Wheat Perhaps the most bloatinducing ingredient on this list is the gluten found in wheat. Unfortunately, chapati is one of India’s staple foods—and it’s made out of wheat. No amount baking is going to dissolve the sugar in these, so it’s best to try and limit its consumption altogether.

Beer Beer contains wheat. Plus, it’s carbonated, which makes it twice as deadly. A tasteful glass of literally any other type of alcohol can do a better job.

Milk Milk is only dangerous to those who are lactose intolerant. Since they don’t have the enzyme lactase, which is necessary to break down the sugar found in milk.

A list of Quick Remedies: Drink Lots of Water Simply drinking a few glasses of water every day does wonders for your body, as we’ve discussed in ‘10 Reasons Why You Feel Bloated and How to Fix It’. Water flushes the waste out of your system, which helps get things moving if you’re constipated. This is especially true for pregnant women and new moms.

Of course, besides avoiding and cooking these ingredients, there are other ways to prevent and relieve bloating.

Look for Alternative Foods to Prevent Bloating Simple diet switches can go a long way in helping you beat bloating.

Coffee, for instance, is known to cause bloating. While you don’t have to give up caffeine, Pretty Me’s review of Detoxi Slim Plus highlights the ingredient green tea. Not only can it give you that much-needed jolt of energy, but it also contains antioxidants for weight control. And if you’re already feeling a bit puffy, a spoon or two of yogurt really helps.

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Move for a bit Exercise helps gas pass through the digestive tract more quickly. So, a short ten-minute walk helps relieve the pain.

StyleCraze’s article on abdominal home remedies suggests that regular practise of yoga mudras aids indigestion.

Diet Tip

Fad diets are popular because they work for a short amount of time. In most cases, you eat fewer calories than normal. With a fad diet, you also pay more attention to what you eat. It’s likely that most of the weight you lose is from water and lean muscle, not body fat. So Stay Away from Fad Diets that promise quick weight loss.

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Fashion & Lifestyle

5

Favourite Highlighter

To Accentuate Your

Eyebrows

B

etter brow days are officially a click away.

Now a days there are a ton of helpful tips, tricks, and product recommendations to help us overhaul our outdated approach to highlight the eyebrows.

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With just a few flicks of a wrist, a good brow pencil can transform sad, sparse brows into full, thick, and perfectly defined arches. More natural than a gel and easier to use, brow pencils are for anyone looking to revive their brow game.

Here, our 5 favorite formulas.

Thrive Causemetics Brilliant Eye Brightener, $42 Highlighting under the brows was all the rage in the ’90s, and it’s back, know same way. By adding a very light, well-milled highlighter on the eyebrow you can create more of a shape.

1.

3.

Frame Your Face Micro Brow Pencil, Wander Beauty, $33.44 The precise tip can be used to draw teeny lines that mimic the look of brow hairs for an ultra-natural look.

2.

Brow Precise Micro Eyebrow Pencil Makeup, $6.99 With seven shades, including an option for redheads, this super-skinny brow pencil is the perfect size for faking fool proof fuller brows to get highlighter .

4.

Arch Brow Sculpting Pencil, Hourglass, $34.00 The angled pencil has the hold of a wax, precision of a pencil, and impact of a powder.

Use the flat end to fill in large spots and the pointy tip for creating hair-like strokes.

5.

Brow Stylist Definer, L’Oreal, $8.99 The super-fine tip makes for the most natural-looking brows each time.

Choose your favourite eyebrow highlighter.

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Fashion Color Trends

2020 for

SPRING/SUMMER

“

The color palette for Spring/Summer 2020 infuses heritage and tradition with a colourful youthful update that creates strong multi-coloured combinations as well as energizing and optimistic pairings,” said Leatrice Eiseman, Executive Director of the Pantone Color Institute.

From bold fiery reds to classic blues, vivid saffron to unexpected aqua shades, here we share the seven biggest color trends you’ll see everywhere in next six months.

FLAME SCARLET Bold, bright, warm and energetic, this fiery red hue exudes confidence and unquestionably makes a sartorial statement. IT is appropriate, considering its appearance on sharp suiting and show-stopping gowns.

FADED DENIM This blue shade is as reliable and dependable as your go-to pair of jeans. The approachable hue conveys comfort and ease and looks chic when paired with bold and vibrant colors.

ORANGE PEEL/SAFFRON Named after the spice of the same color, this shade of yellow is a touch more golden than mustard, but still universally chic, as evidenced by iterations of it on cinched dresses and covered in micro dots. Tangy orange another hue is tangy, and especially good with a touch of turquoise.

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BISCAY GREEN It’s all in the name: This minty green hue, named after the bay in Spain, is ultra-covetable on leather trenches, chiffon gowns, and sequined body-con numbers. Directional, wearable and transeasonal, this colour has all the necessary credentials to become a major colour trend for 2020/2021. Grey-green of sages—offers an alternative for those partial to a more low-key colour palette. These fresh-take neutrals are most often realised in head-to-toe renditions, with accompanying accessories worn in almost identical hues.

CORAL PINK Combination of coral with the delicacy of pink, this soothing, feminine hue is chic to wear both day and night—perfect for evening affairs when it comes in textured fabrics, such as silk, sequins, and tulle.

WHITE Spring or summer is incomplete without a heavy dose of white to get us in the warmweather mood. And the S/S 20 runways were replete with head-to-toe blanc looks—varying in textures and shades from subtle oyster mushroom to brilliant and bright white. Trust me, you’ll never go wrong with the neutral shade in any fabrication from satin to lace.

GRAPE COMPOTE This hue is a combination of “mysterious” and “mellow” shades of purple and looks especially chic in party dress form.

Neo-mint is predicted to be the “Millennial Pink of 2020”, so be prepared to see it on your Instagram feed in high rotation come 2020. Also, with beige reaching fever pitch in 2019, opt for chocolate brown, mahogany in 2020.

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Beauty Tip

Don't do the frosted or glittery lip thing whie getting ready for office.

There are too many pretty pinks and nude lipsticks out there to go the frosted, chalky route. This kind of lip color does nothing but wash out your face, and it can look a little young—not to mention distracting—in a professional setting. Skip it.

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Weight Loss Guide

2020 Will No Longer Be

About Your Size

O

ver the years due to innumerable factors, a large population has built a terrible relationship with food and fitness. There is a serious need to create lasting, healthy habits in upcoming 2020.

In order to create those habits, one need’s to first find the “why” behind the change.

To Love one’s body into better wellness. To eat and love to eat. To work out and love to workout.

Don’t waste brain space on diets, fads, being skinny, or taking up less space. Take up the room and fill it with Joy and Energy.

Because we all have a lot to say and a lot to share. And none of that has to do with whether our thighs touch.

Weight loss in the past has come from a space of lack, scarcity, and self-loathing. That is why it hasn’t worked.

Women are waking up to this fact. Diets and fads have left us diet-obsessed, and not in a space of self-improvement.

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As mentioned by Carrie Harper owner of CarrieFit and author of Flatten my Postpartum Belly “With more and more wellness professionals encouraging healthy habits and mindfulness as a practice, women are finding success by loving themselves and setting themselves free from the previous story of not being enough.”

Women are also coming together looking for a sense of community, rather than cliques based on surface and status. More women’s fitness clubs and women’s clubs are focused on what women contribute and how, rather than what they need or lack.

TRACK YOUR HEALTH Stop comparing yourself to others.

Change your relationship with your body—change the way you see yourself—and your relationship with food and fitness will follow.

Spend a few days off Instagram and instead moving your body, nourishing it with healthy food and telling yourself everything that’s amazing about you in the mirror every morning.

DEPRIVING YOURSELF DOESN’T WORK By depriving yourself of so labelled “bad foods,” can’t get you the body you desire in the long run.

Enjoy amazing foods in moderation and allow yourself wiggle room for fun and occasional splurges in 2020.

Eat to fuel the body, and don’t say no to some dark chocolate or the occasional slice of pizza because it’s OK to enjoy in moderation.

START MOVING From an instance “I decided to get into a rhythm by starting small. Every day on my lunch break, I would cue up a podcast and take an hourlong walk. Eventually, these walks turned into the occasional run or a workout class at the gym. I made working out my midday reward, my mental break from work and my computer screen. I noticed that I would come back to work refreshed, re-energized and ready to tackle the rest of the day. And I never skipped a workout—because who would rather sit at their desk when they could listen to some awesome music and get a good sweat going?”

DON’T BEAT YOURSELF UP If you have a doughnut for breakfast, don’t say “to hell with it” and eat like crap the rest of the day. Instead, look at every day, every meal as an opportunity to start fresh. It’s OK if you had some candy after lunch or that pizza for dinner because those meals don’t define you—they won’t make or break you. Choose to move your body in a way that makes it better, faster and stronger, irrespective of your size.

Love your body and take care of it. Nourish your body with delicious, healthy food in 2020.

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New Year Special

Sheree Burton Interview: Her Tips On

Fitness, Nutrition

&

Motivation

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Photo Credit: AJK photography 37 | WOMEN FITNESS – womenfitness.net

“

You just wait!”

That’s what Sheree Burton has heard repeatedly over the years from people. “Wait for what exactly?” Sheree would ask. Over the years she has received various answers suggesting that it would be impossible for her to remain fit and active as time went on. She would hear, “Wait till you hit 30” (or 40) or “Wait until you have your first child” (or your second, or third), but Sheree eventually reframed her response from “Wait for what?” to “No, YOU just wait!”

Sheree Burton is a popular fitness and nutrition coach www.shereeburton.com and one of the founders of the family owned and operated Burton Nutrition Company. She is also the wife of Emmy winning actor and entrepreneur, Steve Burton, and together they have three children: Makena (16), Jack (13) and Brooklyn (5).

The Way My Fitness And Nutrition Routines Make Me Feel Fuels My Motivation.

When did you first realize that you wanted to pursue a career in fitness?

I have always loved being active.

I grew up doing gymnastics, iceskating, cheerleading and swimming, but finding fitness as my passion for a career evolved over time. Funny enough, my first job was as a receptionist at a local gym, which I applied for solely so I could get the free gym membership! My career path took many turns after this first job that included riding show horses for many years and working as an intern on the set of ABC’s General Hospital. It was on the set of General Hospital where I met my now husband, actor Steve Burton ( Jason Morgan), who was also passionate about maintaining a fit/active lifestyle. I started to learn all I could about fitness and nutrition and, as I found what worked best for me, friends and family began asking me for advice and help. It was a truly gratifying feeling to take what I had learned and see the impact it made in other people’s lives.

Creating my own online platform for one-on-one coaching and group challenges developed from there.

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What keeps you motivated?

Without question, the way my fitness and nutrition routines make me feel fuels my motivation. It is also important to me to enjoy a better quality of life for as long as possible and to remain active alongside my children. While you may not be able to control some health factors, how you nourish and physically care for yourself is something that you can influence.

Since launching my own site and Burton Nutrition, I also try to live by example.

Tell me more about Burton Nutrition and how it came to be?

Protein powder and shakes were a staple for both me and for Steve.

We were always trying different brands in search of one that tasted great and didn’t contain junky ingredients. We would joke to each other that we should just make our own. Eventually, we did just that!

What started out as an effort to create something we would enjoy using eventually led to creating our own line of nutrition products, together with my brother, Jon Gustin, a personal trainer, and his wife, Jessica. We would try all kinds of concoctions and would even have our children help as taste testers!

Photo Credit: Samuel Lathrop 39 | WOMEN FITNESS – womenfitness.net

Photo Credit: Samuel Lathrop 40 | WOMEN FITNESS – womenfitness.net

What is a common mistake you see others make when they are trying to get in shape?

I see a lot of people dieting too much. Restricting your calorie intake dramatically can lead to burnout. You hear it all the time, but you need to develop habits and choices that are sustainable over time. Your nutrition should be balanced, whole food meals and shouldn’t leave you feeling starved.

When I am coaching others or making suggestions for a group challenge, I focus on how important it is to build a healthy relationship with food.

What are some tips you would give someone just starting out to improve their fitness and wellness levels? *I can’t stress enough how important drinking water is. So many people go around dehydrated and don’t even know it! I explain to my own children how vital water is to how their bodies and brains function optimally. *Don’t cut corners on your sleep!

Getting enough rest is a key piece of your overall wellness and provides the proper foundation to everything else. *Consistency will pay off ! Work on general habit creation and the results will come. When I am coaching, I try to teach that, when you develop discipline in one area of your life, you will find it spill into other areas as well.

How do you stay on track when life gets busy or when traveling?

I find it so important to be prepared. I make batches of my protein muffins so, when I’m traveling or out of the house, I always have a good choice with me. When I’m traveling, I always pack resistance bands with me, so that I can work in some fitness on the road. I also try to choose hotels that have a fitness facility. One of the things I find helpful is finding a grocery store when I travel, as you can always find some healthy options and you don’t end up getting junk food just because you’re away from home. Even when I’m not traveling, I aim for overall balance in my meal choices and getting my workouts in. Overall, I aim to shop for healthy food choices for myself and my family, but that’s not to say we don’t enjoy treats on occasion. One of my favorite splurges is Crème Brulee and, if Steve and I are dining out, we will often share one for dessert.

Can you share a bit more about the challenges and coaching you offer?

I began offering one-on-one coaching and wanted to offer detailed guidance. Most people who want to embark on a fitness or nutrition program may not know how to begin or may feel overwhelmed by the amount of conflicting advice and opinions that are out there. I make myself personally available to those I coach with daily check-ins, helping them in goal creations and fostering a sense of

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accountability. The group challenges allowed me a platform to do something similar and reach a larger audience. The challenges are through a private Instagram group and my goal is to offer a supportive community where I can help with workouts, nutritional guidance (teaching how to read labels and check ingredients in your food choices, for example), share recipes for meal and snack options, and share motivational posts that help with habit creation and inspiration. Everyone has a different “why” and, whether it’s that they want to feel well, defy aging, or impact how they age, even aesthetically, I try to support, foster and guide them along the way.

What is your own personal fitness mantra?

“What the mind can conceive, the body can achieve!” I realize how my thoughts influence my success. I concentrate on how I want to feel and what my goals ultimately are. When my children tell me that they think I’m “cool” or “strong” it’s certainly an added bonus!

So, what’s next for you?

I love how I’ve been able to redefine and continue to grow and challenge myself as I’ve gone through the different stages of my life. I’m more excited than ever for what lies ahead. There are so many possibilities I still want to explore. I can’t wait!

Wellness

6Mental Illness

SIGNS That Your Close One

“

“Stress, anxiety and depression are caused when we are living to please others.”

Is Suffering Through

M

ental illness is not a serious concern if timely action is taken. All of us feel sad, lonely, or depressed at times. It’s a normal reaction to loss, life’s struggles, or injured self-esteem. Attention is called upon when these feelings become overwhelming, cause physical symptoms, lasting for long periods of time, preventing us from leading a normal, active life.

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If you sense any of the symptoms indicated below in you or your loved one do not ignore,

FEELING ANXIOUS OR WORRIED All of us get worried or stressed from time to time. But anxiety could be the sign of a mental health illness if extended for long time.

Other symptoms of anxiety may include heart palpitations, shortness of breath, headache, restlessness, diarrhoea or a racing mind. If they’ve also seemed sad or irritable for the last few weeks or more, lacking in motivation and energy or are teary all the time, they might be dealing with depression.

FREQUENT EMOTIONAL OUTBURSTS Everyone has different moods, but sudden and dramatic changes in mood, such as extreme distress or anger, can be a symptom of mental illness.

SLEEP PROBLEMS Generally, we need 7-9 hours of sleep each night. Persisting changes to a person’s sleep patterns could be a symptom of a mental illness. For example, insomnia could be a sign of anxiety or substance abuse. Sleeping too much or too little could indicate depression or a sleeping disorder.

WEIGHT OR APPETITE CHANGES Many of us want to lose a few kilos, but for some people fluctuating weight or rapid weight loss could be one of the warning signs of a mental illness, such as depression or an eating disorder.

SUBSTANCE ABUSE Using substances, such as alcohol or drugs, to cope with stress can be a sign of, and a contributor to, mental health issues.

FEELING OF GUILT OR FAILURE Thoughts like ‘I’m a failure’, ‘It’s my fault’ or ‘I’m worthless’ are all possible signs of a mental health issue, such as depression. Your friend or loved one may need help if they’re frequently criticising or blaming themselves.

When severe, a person may express a feeling to hurt or kill themselves. This feeling could mean the person is suicidal and urgent help is needed. Call Triple zero (000) for an ambulance immediately.

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Shopping

Top 5 Fitness Trackers To Rock

2020 #5

FITBIT CHARGE 3

Price from $179.99

Here is a tracker that can better measure calorie burn, understand resting heart rate & more with 24/7 heart rate tracking and a battery life of up to 7 days (varies with use and other factors). You can choose from 15+ exercise modes like run, bike, swim, yoga, circuit training and more, set a goal, and get real-time stats during your workouts to see how you can keep getting better.

Can automatically record time spent in Light, Deep and REM sleep stages and see activity trends. Provides health insights and personalized guidance in one place with Fitbit Today. Swim proof and water resistant to 50M so you can track swims and wear in the shower. Also, can connect to smartphone GPS for real-time pace and distance during outdoor runs and rides. Can stay connected to your day with everyday apps for weather and more and get call, text and smartphone app notifications on your wrist.

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#4 LETSCOM FITNESS TRACKER Price: $29.98 Tracks real-time heart rate automatically & continuously and automatically tracks your sleep duration & consistency with comprehensive analysis of sleep quality data, helping you adjust yourself for a healthier lifestyle. Accurately records all-day activities like steps, distance, calories burned, active minutes and sleep status.

It comprises of 14 exercise modes that help you better understand specific activity data. Connects the GPS on your cellphone to show run stats like pace and distance and record a map of your workout route.

It can receive call, calendar, SMS and SNS (Facebook, WhatsApp, LinkedIn, Instagram, and Twitter) notifications on display; never miss the messages that matter. It is easy to charge with any USB block and computer; no charging cable and dock needed; one single charge gives you up to 7 days of working time.

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#3

APPLE WATCH SERIES 4 Price: $379.00 Provides over 30% larger display. It has electrical and optical heart sensors, anECG app. Digital Crown with haptic feedback. It requires an iPhone 5s or later with iOS 12 or late.

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#2 Y1 ACTIVITY TRACKER WATCH

Price: $40.98 This fitness tracker accurately records your daily activity, track walking distance, calories burned, monitor your heart rate with comprehensive analysis. Takes only 2 hours to fully charge and lasts up to 5 days standby.

Tracks everything you need in a tiny tracker, heart rate monitor, step counter, stopwatch, reminder, calories counter, sleep monitor, supports multiple sports modes: walk, run, hiking, cycling. Multiple band color selections with adjustable anti-lost straps, suitable for wrists from 4.7 to 7.8 inches. Has easy-to-read bright and colorful LCD display fits your style code in every season.

Supports a wide selection of Android and iOS mobile devices, install the App “JYouPro” in your phone and pair the device from it. Check your personal health data from the App.

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#1

SAMSUNG GEAR FIT2 PRO Price: $186.84 Top in the list is, Samsung Gear Fit2 pro: Whether you’re playing tennis, basketball, or even dancing, Gear Fit2 Pro automatically detects and logs your activity. Track your location and listen to music—even without your phone.

Gear Fit2 Pro has built-in GPS to keep a record of where you workout. The Spotify app gives you access to listen to music via Wi-Fi or play playlists on the go in Offline mode. The tracker also measures your heart rate continuously throughout the day, indicating heart rate zones, to help you make better fitness decisions.

Gear Fit2 Pro has a water resistance rating of 50 meters under the ISO standard 22810:2010. If the device or your hands are wet, they must be dried thoroughly prior to handling. With more than 3,000 apps and watch faces to choose from, including Spotify, you can customize your Gear Fit2 Pro to make it work for you. Compatible with Android and iOS smartphones. Available in both dimensions: 25.0 x 51.3mm.

Gear Fit2 Pro with small band, Small Band: 125 ~ 165mm, with large band, 158 ~ 205mm.

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Yoga Tip

Office Yoga is a great way to shake off the tightness, de-stress and stay active while you're at work. It improves your blood circulation, balance, posture and flexibility. Taking breaks at office with yoga is one of the most effective ways to reduce anxiety, and in fact, it also leaves you feeling energised and focused.

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Sun Sign Fitness

Sun Sign Fitness LEO

The year 2020 is here, and you’re ready to crush your fitness goals. You’re full of energy and ambition and ready to get fit. Let’s get physical! But before you work out, ask yourself some difficult questions when Jupiter opposes true node on the eighth. Are you working out to get healthy or for some other reason? Make sure you’re focusing on living a healthy life.

VIRGO

LIBRA

Yikes, Virgo! It seems like the universe is conspiring against you by making it impossible to start your New Year’s resolution. Your sneakers are missing, your gym membership has expired, and all the machines are full. But don’t let these minor setbacks distract you from the big picture. Take deep breaths.

Don’t let it derail your health.

It’s a new year, and you have new fitness goals to crush.

Start your 2020 resolutions when Mars enters Sagittarius on January 3, giving you the extra boost you need to start your journey right. Put on your cutest new swag and your new shoes and you’re ready to go. Those endorphins keep you smiling.

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SCORPIO

SAGITTARIUS

CAPRICORN

It’s a new year, and while your body is ready to hit the gym, your mind isn’t there yet. Pay close attention to your body and figure out what it needs. By the tenth, the full moon will be in nurturing Cancer and you’ll be feeling ready to work out. New year, new you! Treat yourself to a day of relaxation. You’ve earned that spa day, but don’t get too comfortable.

It’s a new year, and you’re ready to make some big changes to your life regarding your health and wellness.

Luckily, the planets are on your side.

When Mars enters your sign on January 3, you know what needs to be done, and you can’t wait to get started. Enjoy exercising by going skiing with your friends when the full moon is in Cancer on the tenth, proving that you can work out and have fun at the same time.

It’s 2020, and you’ve got a bold new vision for what you want your life to look like this year. Use Mars entering Sagittarius on January 3 to start toward a new wellness goal. If you put your mind to it, you can make it work!

When the full moon is in Cancer on the tenth, try some workouts that you put off last year. They’ll make you feel great!

ARIES AQUARIUS

PISCES

It’s a new year, Aquarius, and you’re starting it off with some amazing energy. You’ll feel like you can run up a mountain, and you might even try. Embrace this energy by changing up your workout. New year, new routine.

Give cardio a shot! Mix fitness with social justice by helping others when the full moon is in Cancer on the tenth. Run a 5K for charity or shovel your neighbor’s sidewalk.

It’s a brand-new year, Pisces, a chance to leave all your bad habits in 2019.

Use Mars entering Sagittarius on January 3 to wipe the slate clean and start 2020 on a high note. You might be tempted to skip your workout to binge-watch TV, but you must resist!

When the full moon enters Cancer on the tenth, you’ll fall in love with this new lifestyle.

Start the new year off right, Aries, by tackling one of your new resolutions right away. On January 3, Mars enters Sagittarius, encouraging you to start a healthy routine to ring in 2020. Maybe beginning the day with a jog?

Switch out that double espresso for some green tea. A few healthy swaps can make a huge difference later. Keep making those healthy swaps when the full moon is in Cancer on the tenth. Eating healthfully can still taste great and give you more energy.

TAURUS

GEMINI

CANCER

It’s a new year, and you’re looking forward to tackling your new goals, but you can’t get out of bed.

The holidays hit you hard, and all you want to do is hibernate.

Blame Mars entering Sagittarius on January 3 for making you sluggish. At least try to make it to the gym. Be kind to yourself on the eighth when Jupiter opposes the north node. Ask your body what it needs.

Start 2020 off on the right foot by getting active. Mars will be in wandering Sagittarius on January 3, encouraging you to get moving.

Whether you’re taking a stroll around the park or traveling, the best way to start your fitness journey is by walking. You’ll have a hard time focusing on any particular task.

Regain your concentrate by doing some yoga or meditation.

The year 2020 may not begin for another month, but now is a great time to reflect on 2019. Jupiter enters Capricorn on December 2, encouraging you to do an emotional check-in. How are you feeling? Be honest. Be gentle with yourself when Mercury enters Sagittarius on the ninth. Take a nap—or hibernate—if you feel tired.

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