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15 Minute Fitness: Busy Girls Guide

15 Minute Fitness: Busy Girls Guide

15 Minute Fitness: Busy Girls Guide

No need to spend hours each day exercising to lose weight and reach your fitness goals. Now you can train smart and get lasting results! This new guide is aimed at the busy, modern female who values her social life and doesn’t want to spend every spare moment exercising. This extensive, high quality 132-page fully illustrated publication will explain why short workouts work and is packed with time-saving workouts and exercise guidelines for sessions that can be done in just 15 minutes to help you lose weight and tone up in just eight weeks. It also has a vast range of recipes and easy to prepare meals that will fill you up and help to prevent cravings and hunger pangs. It really is the ultimate busy girl’s guide to getting fit and losing weight!

Meer lezen
United Kingdom
Dennis Publishing UK
€ 3,07(Incl. btw)

in deze editie

4 min
stability ball - the benefits

We’ve all seen a Stability Ball – you might even have one deflated and hidden away in a cupboard somewhere! The biggest reason why many people don’t use their Stability Ball is they don’t understand the amazing benefits training on a ball can offer… SIX GREAT REASONS TO USE A STABILITY BALL • It’s easy and fun to use • It improves your balance • It improves your coordination • It improves your posture • It improves your neuromuscular system (the communication pathway between your brain and muscles). • It improves your strength. HOW TO CHOOSE YOUR STABILITY BALL When you sit on a Stability Ball, your thighs should be parallel to the floor, with your knees at a right angle. The size of the ball depends on how tall you are. To the right is a size guide,…

1 min
energy on the go!

9BAR SUPER SEEDS PEANUT A gluten-free bar, ideal before or after a workout, with 9.9g protein and 276 calories. Available in 16 flavours. www.9bar.com GRAZE COCOA AND VANILLA PROTEIN FLAPJACK A delicious pre- or post-workout protein and energy hit, with oats, natural vanilla, rich cocoa, 9g protein and 252 calories. The perfect chocolate fix! www.graze.com STEALTH SUPER HYDRATION DRINK Contains balanced electrolytes to keep you hydrated, plus nitric oxide modulators to protect the gut and drive hydration. 43 calories per serving. www.secret-training.cc GRAZE NATURAL ENERGY NUTS A tasty protein fix, packed with the nutritional goodness of blanched almonds and walnuts. Each pack contains 6.9g protein and 228 calories. www.graze.com HIGH5 ZERO Use this sugar-free, zero-calorie sports drink to rehydrate and replenish vitamin C and key electrolytes by dropping a tab into your re-usable sports bottle. highfive.co.uk PULSIN RASPBERRY & GOJI RAW CHOC BROWNIE This delicious bar…

2 min
‘i lost more than 4 stone with running’

Idecided I needed to lose weight when I caught a glimpse of my reflection in the oven door and thought I looked about eight months pregnant, even though it was nearly 12 months since having my youngest child. This depressed me a lot, so I decided I had to do something about it! At the time, I didn’t do any exercise at all. I was unfit and got out of breath running up the stairs. Then in March last year, I saw a small Facebook advert looking to recruit some volunteers to help set up a parkrun in my area. I decided I would like to help, as I wanted to do something community based, but I was faced with the dilemma that I couldn’t run. So last April, I decided not to…

4 min
15-minute yoga

Yoga can improve your flexibility, as well as help you unwind, feel less stressed, and improve your strength and balance. Here’s a 15-minute yoga session you can do anywhere. Make sure you are warm before you try these poses… brisk walking, jogging on the spot or using one of the cardio machines in the gym, such as the treadmill or cross-trainer, to warm up for five minutes is ideal. Hold each pose for 30 seconds to one minute and repeat the sequence twice. TREE POSE AREAS STRETCHED: INNER AND OUTER THIGHS, HIP FLEXORS, BOTTOM, CORE TECHNIQUE Stand on one leg, press your hands firmly together in front of your chest and release the tension in your shoulders. Draw the other leg up and place the sole of your foot against your standing leg’s inner thigh or…

4 min
the best fitness classes

Taking part in a weekly exercise class is a great way to boost motivation and add variety into your training. But if weight loss or toning is your goal, you’ll need to choose the right type of class. Fortunately, if time is tight, there are a variety of options that don’t take a whole hour of your time. Many gyms now offer express workout classes, as they know many people are pressed for time. Here are some of the best workout classes you can do to burn fat and calories in the least amount of time. Just one or two classes a week will boost your results, and offer you variety and stimulation… KETTLEBELLS Most gyms offer kettlebell classes, which involve moves like kettlebell swings, as well as lifts and presses, that…

5 min
your 7-day meal plan

Top tip Try matcha green tea powder, a known natural fat burner. Green tea extract is rich in catechins, which has thermogenic properties and promotes fat oxidation. Add a quarter or half a teaspoon to hot water and drink, stir into a pot of plain yogurt, or add to a smoothie. Kick-start your weight loss! This week is designed to boost metabolism. The focus is on protein-rich meals, with plenty of veg and some healthy fats. This will stop you feeling hungry, making it easier to stick to the plan. Each day throughout the eight-week plan, remember to stay hydrated, opt for low-glycaemic carbs, include good fats (such as oily fish, nuts, seeds, olives and avocado), as these stimulate metabolism, and only snack when hungry – the snacks in the plan are suggestions. Don’t…