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WOMEN'S FITNESS, WORKOUTS & HEALTH ADVICE Womens Health and Fitness Online. Womens Health and Fitness Online provides free workouts, recipes, diet advice and up-to-the-minute info across health, beauty, nutrition and fitness. Stay fit, stay healthy and look fabulous with Women’s Health & Fitness Online. Let our experts keep you in shape with the latest health and lifestyle news. HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get HOW TO GAIN LEAN MUSCLE Train at least three times a week with weights. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. 18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

HOW TO REDUCE THE PRESSURE SORES WITH NO SIDE EFFECTS Treating your skin gently may help prevent pressure sores. Follow these simple rules to avoid pressure sores: Use mild soap and sponge or soft cloth when washing the skin, no hard scrubbing. Apply protective moisturizing cream or lotion on the affected areas daily. Avoid using talcum powder or strong soaps on the affected areas. HOW MANY REPS SHOULD YOU DO FOR FAT LOSS & MUSCLE GAIN? How many reps should you do for fat loss & muscle gain? You may think your reps are doing the job, but a subtle switch could maximise your fat loss and send your metabolism through the roof, writes Grant Lofthouse. Five by six is the new three by 10. It’s a big statement, I know – three sets of 10 reps has become the default setting for

gym

FAKE TAN - THE DANGERS OF SPRAY TANS - WOMEN'S HEALTH WATCH FOR: Spray tanning, available in beauty salons, hairdressers and some gyms, uses misters to apply an even coat of fake tan solution. The spray is safe for your skin, but it’s important to protect your eyes and not to breathe in the mist, according to Cancer Council Australia. Iman Ghananim, beauty lecturer at the College of Natural WOMEN'S FITNESS, WORKOUTS & HEALTH ADVICE Womens Health and Fitness Online. Womens Health and Fitness Online provides free workouts, recipes, diet advice and up-to-the-minute info across health, beauty, nutrition and fitness. Stay fit, stay healthy and look fabulous with Women’s Health & Fitness Online. Let our experts keep you in shape with the latest health and lifestyle news. HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get HOW TO GAIN LEAN MUSCLE Train at least three times a week with weights. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. 18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

gym

SCULPTING WORKOUT

be

6 WAYS TO STRENGTHEN YOUR RUNNING MUSCLES Hold dumbbell or barbell at shoulder level keeping forearms vertical. Push arms up above head, lower to starting position. Repeat 15 x 3. 5. Reverse sit-up. • Running movement: for increased stability and better posture while running. • Muscle focus: FAKE TAN - THE DANGERS OF SPRAY TANS - WOMEN'S HEALTH WATCH FOR: Spray tanning, available in beauty salons, hairdressers and some gyms, uses misters to apply an even coat of fake tan solution. The spray is safe for your skin, but it’s important to protect your eyes and not to breathe in the mist, according to Cancer Council Australia. Iman Ghananim, beauty lecturer at the College of Natural THE BENEFITS OF LOW IMPACT EXERCISES Mobility and elasticity of the joints and muscles is also improved through activities such as yoga and Pilates, which can aid the depth and efficiency of your heavier lifts back in the gym. “Lower impact training increases flexibility, lengthening and stretching the muscles, helping your muscles to work correctly,” explains Turner. IS OCCUPATIONAL THERAPY STILL EFFECTIVE FOR ADULTS? Occupational therapy (OT) refers to a healthcare intervention involving the use of everyday exercises and activities. It helps people, most especially children, with physical, cognitive, or sensory problems so they can be independent. Occupational therapy aids in social and emotional adjustments following an illness or injury among

adults.

WOMEN'S FITNESS, WORKOUTS & HEALTH ADVICE Womens Health and Fitness Online. Womens Health and Fitness Online provides free workouts, recipes, diet advice and up-to-the-minute info across health, beauty, nutrition and fitness. Stay fit, stay healthy and look fabulous with Women’s Health & Fitness Online. Let our experts keep you in shape with the latest health and lifestyle news. HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get 5-DAY SUGAR FREE DIET PLAN Follow this sugar-free diet plan to ensure you stay on track. Day 1. Breakfast: ½ cup oats with frozen berries and a tablespoon of LSA (linseed, sunflower and almonds) with almond milk. Snack: 1 banana and a small handful of walnuts. Lunch: 2–3 quinoa rice cakes with avocado and smoked salmon. Snack: Vegie sticks and hummus. HOW TO GAIN LEAN MUSCLE Train at least three times a week with weights. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. HOW TO REDUCE THE PRESSURE SORES WITH NO SIDE EFFECTS Treating your skin gently may help prevent pressure sores. Follow these simple rules to avoid pressure sores: Use mild soap and sponge or soft cloth when washing the skin, no hard scrubbing. Apply protective moisturizing cream or lotion on the affected areas daily. Avoid using talcum powder or strong soaps on the affected areas. 18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

HOW MANY REPS SHOULD YOU DO FOR FAT LOSS & MUSCLE GAIN? How many reps should you do for fat loss & muscle gain? You may think your reps are doing the job, but a subtle switch could maximise your fat loss and send your metabolism through the roof, writes Grant Lofthouse. Five by six is the new three by 10. It’s a big statement, I know – three sets of 10 reps has become the default setting for

gym

WOMEN'S FITNESS, WORKOUTS & HEALTH ADVICE Womens Health and Fitness Online. Womens Health and Fitness Online provides free workouts, recipes, diet advice and up-to-the-minute info across health, beauty, nutrition and fitness. Stay fit, stay healthy and look fabulous with Women’s Health & Fitness Online. Let our experts keep you in shape with the latest health and lifestyle news. HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get 5-DAY SUGAR FREE DIET PLAN Follow this sugar-free diet plan to ensure you stay on track. Day 1. Breakfast: ½ cup oats with frozen berries and a tablespoon of LSA (linseed, sunflower and almonds) with almond milk. Snack: 1 banana and a small handful of walnuts. Lunch: 2–3 quinoa rice cakes with avocado and smoked salmon. Snack: Vegie sticks and hummus. HOW TO GAIN LEAN MUSCLE Train at least three times a week with weights. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. HOW TO REDUCE THE PRESSURE SORES WITH NO SIDE EFFECTS Treating your skin gently may help prevent pressure sores. Follow these simple rules to avoid pressure sores: Use mild soap and sponge or soft cloth when washing the skin, no hard scrubbing. Apply protective moisturizing cream or lotion on the affected areas daily. Avoid using talcum powder or strong soaps on the affected areas. 18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

gym

SCULPTING WORKOUT

1. Dumbbell Chest Flyes. • Holding a dumbbell in each hand, lie on your back on a flat bench with feet firmly on the floor or on a platform to keep spine flat. • Pull shoulder blades down and back until they – and your head, shoulders and butt – are firmly connected with the bench (feet should be on the floor throughout). 6 WAYS TO STRENGTHEN YOUR RUNNING MUSCLES Hold dumbbell or barbell at shoulder level keeping forearms vertical. Push arms up above head, lower to starting position. Repeat 15 x 3. 5. Reverse sit-up. • Running movement: for increased stability and better posture while running. • Muscle focus: FAKE TAN - THE DANGERS OF SPRAY TANS - WOMEN'S HEALTH WATCH FOR: Spray tanning, available in beauty salons, hairdressers and some gyms, uses misters to apply an even coat of fake tan solution. The spray is safe for your skin, but it’s important to protect your eyes and not to breathe in the mist, according to Cancer Council Australia. Iman Ghananim, beauty lecturer at the College of Natural THE BENEFITS OF LOW IMPACT EXERCISES Mobility and elasticity of the joints and muscles is also improved through activities such as yoga and Pilates, which can aid the depth and efficiency of your heavier lifts back in the gym. “Lower impact training increases flexibility, lengthening and stretching the muscles, helping your muscles to work correctly,” explains Turner. 5-DAY SUGAR FREE DIET PLAN Follow this sugar-free diet plan to ensure you stay on track. Day 1. Breakfast: ½ cup oats with frozen berries and a tablespoon of LSA (linseed, sunflower and almonds) with almond milk. Snack: 1 banana and a small handful of walnuts. Lunch: 2–3 quinoa rice cakes with avocado and smoked salmon. Snack: Vegie sticks and hummus. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. >7-MINUTE EXPRESS WORKOUT FOR WOMEN This go-anywhere express workout can squish a lot of workout into as little as 7 minutes. Using your own body weight, high intensity circuit training (HICT) burns maximum fat by using resistance training while working multiple large muscles with minimal rest between sets keeps metabolism high for up to 72 hours and also increases VO2max.

Genius.

HOW TO BUILD YOUR DEADLIFT STRENGTH One of the most important rules for strength training is known as progressive overload. Put simply, progressive overload means doing more over time. In this case, Dragana added 2.5kgs to her deadlift each week for three weeks. A 2.5kg jump was manageable and week by week, she got stronger and her deadlift got heavier. HOW MANY REPS SHOULD YOU DO FOR FAT LOSS & MUSCLE GAIN? How many reps should you do for fat loss & muscle gain? You may think your reps are doing the job, but a subtle switch could maximise your fat loss and send your metabolism through the roof, writes Grant Lofthouse. Five by six is the new three by 10. It’s a big statement, I know – three sets of 10 reps has become the default setting for

gym

DB PULLOVER ON SWISS BALL How to. Hold weight in both hands and walk feet out until head and shoulders are supported on ball. Keep hips up, extend arms toward ceiling, holding dumbbell above your chest. Keep elbows slightly bent and slowly lower weight until arms are parallel to floor. Return arms to starting position. Target: Back, Legs, Butt, Core, Shoulders. 18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

5-DAY SUGAR FREE DIET PLAN Follow this sugar-free diet plan to ensure you stay on track. Day 1. Breakfast: ½ cup oats with frozen berries and a tablespoon of LSA (linseed, sunflower and almonds) with almond milk. Snack: 1 banana and a small handful of walnuts. Lunch: 2–3 quinoa rice cakes with avocado and smoked salmon. Snack: Vegie sticks and hummus. LADIES WHO LIFT: WHY MORE WOMEN SHOULD DO STRENGTH TRAINING Strength training is the best way to maintain stability and balance by working on your core strength and overall muscle density. Having and maintaining a good level of strength is key to improving balance and avoiding those falls as women age. It has been proven that strength training helps maintain long term health by avoiding those balance HOW TO LOOK GOOD IN YOUR 50S 7. Trim your brows. Trim your eyebrows if they’re too long or if you have greys that bother you. DON’T Colour your brows black. In your 50s, brows that are too dark can make you look even older. 8. Reach for the plumping ingredients and restore the volume. HOW TO LOOK GOOD IN YOUR 40S 11. Clean your liver occassionally. This will make the whites of your eyes clearer and increase your metabolism. DON’T Eat dairy, wheat or sugar for five days, while going hard on the green vegies. It’s the easiest way to do a little liver cleanse. Get MIDDLE-AGED SPREAD: WHAT IS IT AND HOW TO PREVENT & BEAT IT? In middle age this can undoubtedly lead to weight gain and it can be hard to shift. Mid-life is a stressful time, but there are a few things that you can do in order to help minimise your stress, and your waistline. Try daily meditation of around 10 minutes to decrease your stress and minimise the harmful effects of it on your body. >7-MINUTE EXPRESS WORKOUT FOR WOMEN This go-anywhere express workout can squish a lot of workout into as little as 7 minutes. Using your own body weight, high intensity circuit training (HICT) burns maximum fat by using resistance training while working multiple large muscles with minimal rest between sets keeps metabolism high for up to 72 hours and also increases VO2max.

Genius.

gym

feeding

QUAD AND HAMSTRINGS EXERCISES FOR WOMEN Add dumbbells to maximise muscle growth. There are six exercises in this combination routine. The first four exercises focus on your quads, and the remaining two are hamstring focused. Single-leg exercises have been added for added leg muscle stimulation, and improved stability while using dumbbells. These moves engage the

smaller muscles

HOW TO GAIN LEAN MUSCLE Train at least three times a week with weights. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to WORKPLACE FLU VACCINATIONS: WHY IS IT IMPORTANT? Here are the benefits of giving flu vaccinations to your employees: This is a particularly important time to invest in your employees by making sure that they are well-protected. The flu season is coming, and with an increased risk of contracting this illness, the disease can easily spread in the workplace and affect productivity. HOW TO LIFT WEIGHTS WITHOUT GAINING WEIGHT Tip 2: Keep the volume down. Again the greater the volume, the greater the damage to the muscle and therefore the greater the muscle mass (muscle growth, or hypertrophy, depends on trauma to the muscle). Stay between 10 and 20 sets per session. Tip 3: What goes up doesn’t always come down. This basically means avoid lowering the weight. THE BENEFITS OF LOW IMPACT EXERCISES Mobility and elasticity of the joints and muscles is also improved through activities such as yoga and Pilates, which can aid the depth and efficiency of your heavier lifts back in the gym. “Lower impact training increases flexibility, lengthening and stretching the muscles, helping your muscles to work correctly,” explains Turner. FULL BODY RESISTANCE BAND WORKOUT Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. Press straight up, pause at the top, lower back down and repeat. Words and workout by Ashley Azevedo. HOW MANY REPS SHOULD YOU DO FOR FAT LOSS & MUSCLE GAIN? How many reps should you do for fat loss & muscle gain? You may think your reps are doing the job, but a subtle switch could maximise your fat loss and send your metabolism through the roof, writes Grant Lofthouse. Five by six is the new three by 10. It’s a big statement, I know – three sets of 10 reps has become the default setting for

gym

18:6 DIET (A.K.A LEANGAINS) In recent years, intermittent fasting has gained new traction with the development of the 18:6, 20:4 and, most popularly, 5:2 diet. “The 16:8 protocol is a brand of fasting also known as LeanGains, as espoused by Martin Berkhan,” says Brian St. Pierre, nutrition educator at Precision Nutrition. “It’s based on an eight-hour

feeding

HOW TO LOSE THE LAST TWO KILOS How to lose the last two kilos – Women’s Health and Fitness magazine They say the last two kilograms are the hardest to lose, but we’ve found a loophole. STEP 1. Calculate your baseline Basal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7.

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WOMENS HEALTH AND FITNESS ONLINE Womens Health and Fitness Online provides free workouts, recipes, diet advice and up-to-the-minute info across health, beauty, nutrition and

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Stay fit, stay healthy and look fabulous with Women’s Health & Fitness Online. Let our experts keep you in shape with the latest health and lifestyle news. With articles published weekly, Women’s Health & Fitness Online is your total guide to a healthier body and more fulfilling life. Packed with workouts, recipes, diet advice, real reads and up-to-the-minute information across health, beauty, nutrition and fitness, it is the ultimate companion for women who want to look great, feel fabulous and enjoy the benefits of a healthy and

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