Innholdsfortegnelse for April 2025 i Women Fitness International Magazine

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…

Ujjayi Breath, or Victorious Breath, is a powerful pranayama technique often used in yoga to calm the mind, regulate the breath, and promote focus. It’s beneficial for heart health because it helps lower stress levels, increase oxygen intake, and improve circulation—all of which are vital for a healthy heart. Tips For Ujjayi Breath ° Focus on the Heart Area: As you practice Ujjayi Breath, direct your attention to your heart center (the area around your chest). This can help cultivate emotional balance and improve heart health. ° Maintain a Steady Rhythm: Avoid rushing your breath. Ujjayi is all about a slow, controlled, and steady rhythm. This helps stimulate the parasympathetic nervous system, which calms the body and helps reduce stress levels. ° No Tension: Avoid straining or forcing the breath.…

Castor oil is a powerhouse ingredient with scientifically proven benefits for both skin and hair. It is rich in ricinoleic acid, a unique fatty acid with antimicrobial, anti-inflammatory, and deeply hydrating properties. Various studies have supported its use in skin care and hair care for hydration, anti-aging, wound healing, and promoting hair growth. SKIN BENEFITS OF CASTOR OIL: Deep Hydration & Skin Barrier Repair Castor oil is rich in ricinoleic acid, a monounsaturated fatty acid that acts as a natural humectant, drawing moisture into the skin.A study in the International Journal of Molecular Sciences (2018) highlighted that humectants like castor oil help maintain skin hydration by reducing trans-epidermal water loss (TEWL). Anti-Aging & Wrinkle Reduction It boosts collagen and elastin production, which keeps the skin firm and reduces fine lines.…

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.…

How do you decipher which yoga class or teacher is right for you? Unsure what to make of all the different class styles and types? If you want to practice yoga but don’t know where to start, then keep reading because I’ll cover what to look for when choosing a yoga class and teacher, as well as all the mistakes to avoid so that you can get started on your yoga journey confidently. If you’ve tried yoga and didn’t like it, you likely haven’t found a class type that meets your needs. Yoga has many class styles, so discovering which one you will enjoy ensures you have consistent practice. Here’s a list of the most common styles of yoga: 1- IYENGAR OR HATHA YOGA Founded by B.K.S Iyengar, this style…

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…

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.…