Issue 29

Women's Fitness Guide

Your guide to getting fit and healthy

Women's Fitness Guide3 min read
Don't Get Bored, Get Fit!
Life is short. Too short to be spent doing hideous diets and following exercise plans that you don't enjoy. We hope you'll enjoy the exercise plans we've provided – they are versatile and can be adapted to your lifestyle. We've given you guidelines f
Women's Fitness Guide3 min read
Stay On Track: Monitor Your Progress
Many of us store body fat around the middle, which means, as we start to lose weight, our bellies should start to shape up, too. So, for added motivation over the next eight weeks, it's a great idea to monitor your progress. If you want to weigh your
Women's Fitness Guide3 min read
Find Time To Exercise
There will be days when time is short, or times when you convince yourself that you don't have time to exercise because you just don't feel like it. But even if you've only got a limited amount of time for a session, it's always worth it – even if it
Women's Fitness Guide2 min readDiet & Nutrition
Flat Belly Food Rules
As the expression goes, you can't outexercise a bad diet. It's true that you can eat what you want from time to time and have occasional treats, but they should be occasional. For a flat, toned tummy you can be proud of, your diet needs to be careful
Women's Fitness Guide3 min read
How Hard Should You Be Working?
There's a myth that you have to practically kill yourself every time you exercise to shape up. This is just not true. On the other hand, if it's too easy, you won't get the results you want unless you live on a diet of lettuce and celery. The ‘no pai
Women's Fitness Guide2 min read
Crazy Busy?
we've designed these workouts and exercise plans to suit your busy schedule and they can be adapted. If you miss a session in week one, don't give up too easily. Don't beat yourself up and quit - just do your next exercise session when you can and co
Women's Fitness Guide4 min read
Let's Get Started!
YOU'RE READY TO MAKE A change and get the abs you've always dreamed of. And you know that motivation and diet are key, but it's also crucial to get the exercise plan right as well. Most of us don't want to be spending hours in the gym working out. Ev
Women's Fitness Guide4 min read
How Fit Are You, Really?
with the first week of your new plan complete, it's important to set SMART goals. SMART stands for: Specific: You want a flat belly in eight weeks through training and following a healthy diet. Measurable: You need to do some tests to see where you a
Women's Fitness Guide2 min read
Crazy Busy?
Remember, if you are new to exercise then it's not that easy to just change your normal routine. Habits take a while to stick. So if you find it hard to fit the three sets in then why not perform one set in the morning, one at lunchtime and one just
Women's Fitness Guide3 min read
Get Fit With Super Circuits
During the first two weeks we were working on technique and setting a baseline to build your abdominal strength. In week three, the training plan includes dynamic exercises to improve endurance and increase calorie burn. Getting a toned, flat stomach
Women's Fitness Guide2 min read
Crazy Busy?
Missed a session and feeling fed up? No need to panic. So far you've been more or less on track. That's pretty good going and it's time to give yourself some credit for the workouts you've done so far and the commitment you've shown. Can't see any ch
Women's Fitness Guide3 min read
Halfway There!
Well done on making it to week four! You've done the hard part, which is committing to and getting focused on a regular exercise plan and new way of eating. Don't be too hard on yourself if you've missed a few sessions. That's life, just forget about
Women's Fitness Guide1 min read
Crazy Busy?
It's the end of the month. You still want your perfect abs but you're starting to feel the pressure. If you find yourself struggling for motivation, join a fitness class like indoor cycling, circuits, Body Combat or an energetic dance class to burn m
Women's Fitness Guide3 min read
Melt Away Fat!
Stay motivated, as this week is going to be all about having fun. Here, we'll show you how to use well-known exercises and mix them into a highly effective workout that melts away fat! This week, it's all about pyramid training. This is where you sta
Women's Fitness Guide3 min read
Fun And Games
To keep you motivated and enjoying the exercises, we're shaking things up again. This time, we're playing Snakes and Ladders. Bring out your inner child and have some fun with this workout. More fun means you'll stay motivated. By setting yourself go
Women's Fitness Guide2 min read
Crazy Busy?
Humans are creatures of habit. If we have a habit it can be hard to break, and forming a new habit takes at least 21 days. Don't let your busy lifestyle ruin your chances of success. Be smart and time-efficient. One circuit will take about six to ten
Women's Fitness Guide1 min read
Roll The Dice
This week, there's more variety. Luck and chance will determine your programme. By playing our Roll The Dice game, you might end up doing the same exercise over and over, but don't worry - you'll soon go through every exercise. Working out doesn't ha
Women's Fitness Guide4 min read
In Peak Condition!
Congratulations! You've made it to week eight! Your newly toned and shapely figure should make you feel on top of the world and capable of anything! Toning up and losing weight is not just about looking good on the outside. As you've exercised well a
Women's Fitness Guide2 min read
Stretch & Stay Supple
Top tip: Hold each stretch for 30 to 60 seconds TIGHT THIGHS CAN CAUSE KNEE OR MUSCLE INJURIES OR DAMAGE TO THE KNEECAP TECHNIQUE: Stand on your right leg and grab your left ankle with your left hand. Pull your heel up towards your bottom, keeping yo
Women's Fitness Guide1 min read
Women's Fitness Guide
Kelsey Media, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL Tel: 01959 541 444 EDITORIAL Editor: Christina Macdonald Fitness Editor: Anne-Marie Lategan Art Director: Pio Blanco Sub-Editor: Karen Staddon Photography: Eddie Macdonald,
Women's Fitness Guide2 min read
Massage Yourself!
Feeling tight after your workout? It's time to get foam rolling. Foam rolling helps to reduce muscle pain and increase blood flow, using your body weight to apply pressure to any knots or tight spots. Known as ‘self-myofascial release’ and previously

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