Women Fitness International Magazine August 2023

“It’s Our Anniversary!” – Women Fitness – It feels like I’ve been doing this for a lifetime, while on the other, I find myself wondering “Where did the years fly away?” It’s been twenty-six years of hard-work, surprises, excitement, highs and lows, long work days and sleepless nights, but I wouldn’t trade it for any other These past years have brought forth the urgent need for women to look after themselves like never before. We tend to prioritize everyone’s needs above our own, mistakenly believing that we have everything under control. Of course, this is almost always to our detriment. With lot of mistakes and struggle I have learnt to make self-care a priority. And although I come across innumerable challenges both at personal & professional level, I have learned…

Quote She Lives By “Do good and good will come to you” Determination is the ability to act with courage and firmness at all times and in any situation. That is the basis of Maria Vicario personality and what has allowed her to work with discipline, enthusiasm and focus to develop a successful career within the world of professional modeling in just 5 years (2018-2023). She was born in Irapa, in the Sucre state of Venezuela. As a child, she was obsessed with human history, dreamed of discovering the secrets of ancient civilizations and following in the footsteps of iconic characters from Universal History. But she also always has the certainty that her extroversion, honesty and facility to communicate impel her to conquer big public stages and thus be able…

Foam rolling is a technique to release muscle tension, soreness, even inflammation. It is sometimes known as self-myofascial release (SMR). Foam rolling is a great tool to soothe your muscles and break up the tension in the body. Overtime it can also assist with increasing your range of motion by relaxing and lengthening your fascia. If you're just getting started with foam rolling, especially when your muscles are tight, it can be intense and quite a bit of sensation. “I recommend starting with light pressure and adding more pressure overtime. You can add more pressure but increasing the amount of weight you are pressing into the muscle being worked. For example, when I am rolling my glute, I have my hands on the ground to remove some weight from my…

Spending too much time sitting or lying on the couch can cause more pain than relaxation. First, there’s the fact that your body won’t be supported correctly while you’re slumped against the cushions. Then there’s the fact that sitting for too long causes the supporting muscles around the spine and pelvis to deactivate, which leads to chronic back pain. HSS Brooklyn rehabilitation and performance expert Asma Mohammadi has shared her expert input. Neck Stretch: This stretches the levator scapulae, which starts at the top of the shoulder blade and goes to the top of the neck. Sit up tall at the edge of the couch and plant your feet flat on the floor. ❍ Bring the left arm behind you and rest it on the couch.❍ Rotate your head to…

Pregnancy is an amazing and beautiful time, where a woman gets the unique and miraculous experience of growing a baby in her uterus. After the birth, whether vaginal or caesarean, the postpartum body needs time and tenderness to rediscover its landscape and recalibrate movement. During pregnancy and in to the postpartum months, a hormone called relaxin affects the laxity of the ligaments in the body, which can make a new mama feel looser in the joints. After giving birth, nursing and holding a baby can lead to a more rounded posture with accompanying tightness. Add into this equation the stretched out muscles of the abdominal wall and the shifting of the internal organs to accommodate the growing uterus and a postpartum body has a lot to contend with (not to…

The many benefits of quinoa make it a healthy addition to your diet. It is gluten-free, nutrient-dense, and contains vitamins B and E, calcium, magnesium, potassium, and phosphorus. Quinoa’s high dietary fiber content makes it a wonderful food for weight loss and alleviating other digestive issues, such as constipation. #1 Lemony White Bean Quinoa Bowl Colleen, chef, The Food Blog. 2 servings Ingredients: ❍ ⅔ cup Quinoa (dry)❍ 2 cups Cannellini Beans (drained, rinsed)❍ ½ Red Bell Pepper (chopped)❍ ¼ cup Red Onion (finely chopped)❍ ¼ cup Lemon Juice❍ 1 Garlic (clove, small, minced)❍ 1 teaspoon Dried Parsley❍ ¼ teaspoon Sea Salt❍ ½ Cucumber (sliced)❍ 1 cup Cherry Tomatoes (chopped) Directions: 1- Cook the quinoa according to package directions. Allow the cooked quinoa to cool slightly. 2- Meanwhile, add the beans,…