Innholdsfortegnelse for November 2021 i Women Fitness International Magazine

EDITOR’S NOTE One of the happiest moments in life is when you find the courage to let go of what you cannot change. Unknown Approaching anxiety as a negative emotion that must be suppressed, we should think of it as a superpower that motivates us to act. Instead of sitting there stewing, do something like, start making a list of actions you can take, for example, to ensure you stay connected with your far-flung family this winter: Host a video chat, write a letter, plan to take an online cooking class together. Go on a vacation, visit your parents, see the friend you haven't seen in a while, but do take the precautions and keep an eye on what the Centers for Disease Control and Prevention recommends. The cover story…

PREGNANCY Tips To Avoid Stressful Situation During Childbirth A recent study analysed the research on this topic and recommended that women should labor in whatever position they find most comfortable and not be required to lie down for long periods of time. The study found that women who tended to walk or stay upright during early and active labor shaved about an hour off their labor time and were less likely to have a cesarean delivery. • The best things to do if you want to avoid extra stress and complications when your baby is being born, is to avoid an unnecessary induction of labor. Ask for evidence or proof that the baby needs to be born right away, not just because you’ve reached your estimated due date. Seek actual test…

DIET TIP Adding lots of herbs and spices can help reduce inflammation in the body and improve your response to insulin. Ginger, cumin, and tarragon are especially effective. Four studies of people with type 2 diabetes have confirmed ginger as a potent insulin-resistance warrior; cumin improves cholesterol levels, helps control blood sugar, helps you lose weight (especially belly fat), and, importantly, it decreases insulin resistance; tarragon not only fights inflammation but helps prevent diabetes in those at high risk.…

YOGA Mula Bandha INTENSIFY Your Orgasm Mula Bandha is a particular action involving pressure or strain on the muscles, allowing energy to flow. The word “bandha” means “to bind” or “to lock”. With mula bandha, the reference is to the locking of the muscles of the cervix. By opening and strengthening the muscles of the pelvic floor, we can build a strong physical foundation. This broadening and strengthening, relaxing and steadying of the foundation is accomplished through a unique movement known in yoga as mula bandha. When practiced correctly mula bandha, enables the core muscles of the neck, shoulders, back, chest, abdomen, sides, hips, groin, and buttocks to be firmly “rooted” all the way down into the pelvic floor. Paradoxically, we feel more “grounded” even as we feel lighter. To Practice…

WORKOUT It’s Time To CHANGE BODY MINDSET SAY 5 PLUS-SIZE MODELS For decades, slender white women have dominated the modelling industry, their bodies sold as the "default" for female beauty. Women Fitness brings you on how 5 plus-size models featured on Women Fitness set out to change the way females think about their body. Mahalia Handley Named as one of AAFW’s Change Makers, Mahalia Handley was featured on Vogue Italia and Selfridges. In her interview with Women Fitness she begins by saying "I was told that I would never really succeed in modelling and would be lucky if I were to book a job or two in my lifetime because of my look." Talking about her motivation and inspiration behind being body confident, she puts in "My motivation came from a…

BEAUTY & FASHION HAIR EXTENSIONS: Styling Option For Short Hair The key to styling layered hair with extensions is to break away from the traditional iron techniques and manipulate tools in news ways to create more organic texture and movement, Says SAM VILLA Co-founder and Chief Creative Officer of Sam Villa and Global Artistic Ambassador for Redken. Photo Credit: Shrika credits (red fro): Jesse Leon Photographer Hair and MU by Kauilani Goodwyn Photo Credit: Shrika credits (red fro): Jesse Leon Photographer Hair and MU by Kauilani Goodwyn "There are many women out there with different hair issues and in the lookout for more input on temporary hair extensions." According to Kauilani Goodwyn, Sam Villa ambassador @kauigoodwyn, whose mother was the perfect candidate for clip-in extensions Temporary hair pieces are great for…

Top 10 Stretching EXERCISES FOR A CHILLING Winter Workout Warm up and stretching is significantly important before a workout and more so during the winter, to avoid muscle stress and strain. The cold weather makes muscles tighter and less supple, leaving them vulnerable to injury. A proper stretching routine will warm up the muscles. Adding 10 minutes to your workout stretching routine will warm up your muscles to protect them during the cold weather. Warm-up includes some aerobic activity to get the blood moving to your muscles, like a brisk walk or run for a few minutes. You’ll soon feel the effect of increased blood flow. Dynamic stretching is not the best for improving flexibility. But it is good way to warm up for your sport and improve performance. A dynamic…

HEALTHY EATING 25+Thanksgiving SIDE DISH Recipes to enjoy Thanks giving turkey recipes may get all the glory, but the real heroes of your holiday dinner table — healthy Thanksgiving sides. These dishes, from roasted brussels sprouts to green Thanksgiving salads, are all healthy while still being delicious You're sure to find recipes you love in this collection of over healthy Thanksgiving side dishes. #1 Smoked Salmon Deviled Eggs Courtesy: Rima Kleiner, MS, RD, of Dish on Fish This tasty twist on a potluck classic uses nonfat Greek yogurt in place of part of the mayo (which helps keep calories in check) and features omega-3-rich smoked salmon and antioxidant-rich fresh herbs for a powerful flavor and nutrient punch. Servings: 8 Ingredients • 8 large eggs • ¼ cup nonfat plain Greek yogurt…

WEIGHT LOSS GUIDE Meal Timing A Contributing Factor In OBESITY EPIDEMIC Eat less, exercise more. Now there is new evidence to support adding another “must” to the weight-loss mantra: eat at the right time of day. A Northwestern University study has found that eating at irregular times — the equivalent of the middle of the night for humans, when the body wants to sleep — influences weight gain. The regulation of energy by the body’s circadian rhythms may play a significant role. The study is the first causal evidence linking meal timing and increased weight gain. Simply modifying the time of feeding alone can greatly affect body weight, the researchers found. Talking about meal timing this is what top athlete and model have to say – "You have to be careful…

TRAVELING 12 Wellness Retreats To Reset Your Body And Mind Whether you prefer sun or snow, a cozy cabin or a chic resort, we've hand-picked 12 global destinations to put a pep in your physical and emotional step during the time you need it the most. NOTE: AS RESTRICTIONS AND GUIDELINES ARE RAPIDLY CHANGING AND VARIED, BE SURE TO STAY UP-TO-DATE ON THE LATEST INFORMATION REGARDING TRAVEL FOR THE FOLLOWING DESTINATIONS TO MAKE THE BEST DECISION FOR YOU AND YOUR PARTY. #1-Zero George, Charleston, South Carolina Charleston is a special place to visit any time of year, but it’s even more magical at Christmas time. The Holy City takes the holiday season seriously, with its annual Holiday Festival of Lights, the Sound of Charleston concert, Parade of Boats, and our personal…