Women Fitness International Magazine April 2025

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t”– Rikki Rogers – April is a season of renewal, and what better time to refresh our fitness, wellness, and self-care routines? This month, Women Fitness Magazine brings you a power-packed issue that celebrates strength, resilience, and the small, consistent steps that lead to big transformations. Our cover star, Michaela Blyde, takes us on her journey from the rugby fields of New Zealand to Olympic gold, proving that dedication and discipline can turn dreams into reality. Whether you're training for peak performance or simply aiming for a healthier, more balanced lifestyle, her story will leave you inspired. We know that energy dips are real, especially in the afternoon! That’s why we’ve put…

From a young girl with a passion for speed to a double Olympic gold medalist and one of the greatest try-scorers in rugby sevens history, Michaela Blyde’s journey is a testament to resilience, determination, and sheer talent. The New Zealand star has shattered records, won multiple world titles, and redefined excellence in the sport. Women Fitness President Ms. Namita Nayyar catches up with Michaela Blyde, New Zealand professional rugby sevens player and double Olympic gold medalist. She opens up about the heartbreak of missing the Rio Olympics, the mindset shifts that led her to back-to-back World Rugby Sevens Player of the Year titles, and what it takes to stay at the top of her game. Join us as we dive into the training, discipline, and determination that fuel her success…

Hormones play a crucial role in overall well-being, influencing metabolism, mood, sleep, and reproductive health. Hormone-friendly exercises focus on balancing cortisol, supporting metabolism, and optimizing key hormones like estrogen, progesterone, insulin, and testosterone. Syncing workouts with the menstrual cycle is also beneficial—higher-intensity workouts like strength training and HIIT are ideal during the follicular phase when energy levels are higher, while low-impact activities like yoga and walking support progesterone balance in the luteal phase. To keep hormones in check and promote optimal health, here are the best hormone-friendly exercises. Hormones & Workouts: Find Your Perfect Fit Strength Training: Supports Growth Hormones And Insulin Sensitivity Engaging in moderate resistance training using body weight, free weights, or resistance bands helps boost growth hormone levels, which are essential for muscle maintenance, fat metabolism, and…

Isometrics is an exercise that involves muscle contraction through pushing, pressing and pulling against an immovable object. This form of exercise uses minimal movement to build muscles. Instead, the force of muscle contraction, muscle – against muscle resistance builds strength. Hold your left and right palm down. Press your hands together as hard as you can. You can feel your pectoral, shoulder, and arm muscles working. This is an example of isometric exercise. When you suck in your gut, you’re doing an isometric contraction. Another example is the kegel exercise, a contraction of the vaginal muscle, which women are counseled to do during pregnancy to counteract the pressure of the fetus on the bladder and afterward to tone the muscles stretch by childbirth. Not only does it burn calories, but…

4PM fatigue is common due to a natural dip in the circadian rhythm, causing sluggishness between 2–5 PM. A post-lunch blood sugar crash, especially after a high-carb meal, can lead to sudden tiredness, while dehydration often results in brain fog. Mental fatigue from long hours of work and prolonged sitting further slows circulation, making you feel drained. Additionally, if you rely on morning caffeine, its effects may wear off by afternoon, leading to an energy slump. These snacks are designed to provide steady energy without a sugar crash! They combine protein, healthy fats, and fiber to keep you fueled through the afternoon. 1 Almond Butter Banana Bites Why it works: The natural sugars from bananas give a quick boost, while almond butter provides protein and healthy fats for sustained energy.…

Despite excessive caloric intake, many obese women are deficient in vitamins vital to a healthy pregnancy. This and other startling statistics abound when obesity and pregnancy collide. In the December(2011) issue of the journal Seminars in Perinatology, maternal fetal medicine expert Loralei L. Thornburg, M.D., reviews many of the pregnancy-related changes and obstacles obese women may face before giving birth. The following myths and truths highlight some expected and some surprising issues to take into account before, during and after pregnancy. Many obese women Are Vitamin Deficient. TRUE Forty percent are deficient in iron, 24 percent in folic acid and 4 percent in B12. This is a concern because certain vitamins, like folic acid, are very important before conception, lowering the risk of cardiac problems and spinal defects in newborns.…