Innholdsfortegnelse for November 2024 i Women Fitness International Magazine

Carrying excess weight is a leading factor in estrogen dominance. Estrogen is It is produced in the ovaries but also in adipose tissue (fat cells). This can perpetuate the cycle – the more estrogen-dominant you are, the more fat on the hips and thighs because estrogen stimulates alpha receptors, stimulating fat cells to store fat. Smoothies aren’t just a summer fad. This breakfast blend of fruit, milk, and seeds is full of protein, calcium, and fiber to start your day right. 1. Blueberry Flax Smoothie SERVES: 4 Ingredients: ° 4 cups raw milk ° 1 large banana ° 2 tablespoons Whey protein powder or 4 raw eggs ° 1 tablespoon bee pollen ° ¼ cup almond butter ° 1 teaspoon spirulina or other green powder ° 2 tablespoons flax seeds °…

Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022–2023). They represented the Czech Republic at the 2022 Winter Olympics. On the junior level, she is the 2019 JGP USA bronze medalist and has competed in the final segment at three World Junior Championships. Nationally, she is a three-time Czech national junior champion. Taschlerová began learning to skate in 2004 and subsequently began learning ice dance alongside her brother Filip following the end of his partnership with Karolína Karlíková. Taschlerová/Taschler made their international junior debut in the 2017–18 season, including two appearances on the ISU Junior Grand Prix. After winning what would be the first of three Czech junior national titles. Competing…

Do your legs and feet feel stiff and tired after a long day? Try these yoga stretches for instant relief! It’s normal for your legs and feet to feel tired and stiff after a long day, even if you didn’t workout, or put obvious strain on them. Most of us feel tight and stiff due to our lifestyle, and simple daily habits that we repeat. Sitting for long periods throughout the day and wearing restrictive shoes can both play a part in how our lower body feels by the end of the day. Let’s imagine what happens with our legs when we sit for long periods. When seated, your legs are flexed at the hip; the main muscle that does that is your hip flexors. These muscles, which go from…

McKenzie exercises are a series of movements designed to alleviate back pain, particularly related to disc problems, sciatica, and general lower back discomfort. They focus on spinal extension and can help with conditions like a herniated disc by encouraging proper posture and disc alignment. 6 Basic Mckenzie Exercises For Back Pain 1 Prone Lying ° Lie face down on a flat surface with your arms by your sides. ° Purpose: Helps relieve pain by positioning the spine in extension, allowing the discs to move back into place. ° Hold for 1-2 minutes. 2 Prone on Elbows (Cobra Stretch) ° Start by lying face down. Slowly lift your upper body onto your elbows, keeping your hips and legs flat on the floor. ° Purpose: Provides more spinal extension to relieve lower back pain…

As this year rounds out, it’s time to begin thinking about new ways to both challenge and inspire ourselves in the New Year! Finding new ways to enhance our healthy lifestyles and wellbeing is always welcomed. For all my yoga-lovers out there, have you ever tried aerial yoga?? I tried my first aerial yoga class a few years back and absolutely loved it! It is a form of anti-gravity yoga where you literally perform a series of yoga poses suspended in the air on individual fabric hammocks…. pretty cool, huh?! It also brings many benefits such as relieving compression of the spine, improves strength, stability, flexibility, and the best part is its beginner friendly and open to all levels! For some of you, this may sound right up your alley,…

As the countdown to Christmas and the New Year begins, it’s time to explore the exciting fashion trends that will dominate the 2024 Winter season. From cozy fabrics to bold makeup choices and chic hairstyles, here’s your guide to looking fabulous during the festive season and beyond. 1 Fabrics and Clothing Trends This winter, fashion enthusiasts should keep an eye out for these key trends while shopping: Luxurious Textures Velvet Revival: Expect to see velvet in rich jewel tones, perfect for holiday parties and elegant evenings out. Chunky Knits: Oversized sweaters and cardigans in thick, cozy yarns will be essential for casual comfort. Faux Fur Accents: Look for coats, jackets, and accessories featuring faux fur trims for a touch of luxury. Sustainable Fashion Recycled Fabrics: Eco-friendly materials made from recycled plastics and…