Issue 25

Women's Fitness Guide

Your guide to getting fit and healthy

Women's Fitness Guide1 min readDiet & Nutrition
Welcome to the Women’s Fitness Eat Yourself Slim plan
Slimming down has never been easier, thanks to our healthy eating guide. Simply by learning about and eating the right foods you can build your best body safely and effectively. Over the following pages you’ll find delicious and nutritious, healthy r
Women's Fitness Guide4 min readDiet & Nutrition
The Right Balance
When it comes to weight loss or weight maintenance, our bodies are actually quite straightforward machines: we simply have to use up more calories than we consume. And the only way to achieve this successfully over the long term is by adopting a heal
Women's Fitness Guide3 min readDiet & Nutrition
Food Glossary
Variety is the key to healthy eating and weight loss. Keeping your foods varied will make sure you don’t get bored of eating the same things – so why not try some new foods each week? It’s also important to maintain a healthy balance by including foo
Women's Fitness Guide13 min read
Lunch
Prep and cook time: 15 mins | Difficulty: easy (for 2 servings) 1tbsp olive oil100g | 4oz new potatoes, boiled and sliced3 medium eggsSalt and pepper to taste80g | 1 cup baby spinach, washed 1 Heat the oil in a 15 cm/6in non-stick frying pan and saut
Women's Fitness Guide13 min read
Breakfast
Prep and cook time: 20 mins | Soaking: 12 hours Difficulty: easy (for 4 servings) 200g | 2 cups coarse oatmeal750ml | 3 cups water¼tsp salt50ml | 3½tbsp semi-skimmed milk50g | ½ cup walnuts, coarsely chopped2tbsp maple syrup½tbsp coarse oatmeal 1 Put
Women's Fitness Guide9 min readRegional & Ethnic
Dinner
Prep and cook time: 30 mins Difficulty: easy (for 4 servings) 200g | 1 cup quinoa2tbsp olive oil2 cloves garlic, crushed1 red chilli, deseeded and finely chopped4 red peppers, deseeded and chopped2 tomatoes, choppedSalt and pepper to taste400g | 1lb
Women's Fitness Guide1 min readRegional & Ethnic
Snacks
Prep and cook time: 15 mins Difficulty: easy (for 4 servings) 400g | 2 cups tinned chickpeas, drained and rinsed3 cloves garlic, chopped2tbsp tahini pasteJuice of 2 lemons½tsp ground cuminApprox 3tbsp olive oilSalt and ground black pepper to taste To
Women's Fitness Guide3 min read
Sweets
Prep and cook time: 20 mins Difficulty: easy (for 4 servings) 4tbsp | ¼ cup amaranth seeds400g | 2 cups strawberries½tsp vanilla extract750g | 3 cups low-fat Greek yoghurt1tbsp honey 1 Heat a dry frying pan and toast the amaranth seeds, shaking the p
Women's Fitness Guide6 min read
Time For Action
The intensity of each workout is based on a scale of 0% (minimal effort) to 100% (maximum effort). Up the intensity of a session by increasing the speed or level, or adding extra hills or sprints. For ‘exercises’, choose from the following moves: Fre
Women's Fitness Guide1 min read
Women's Fitness Guide
Editorial: Joanna Knight, Charlotte Cox, Lucy Cheek, Amanda Khouv Art: Matt Reynolds, Alexander Whittaker Nutritionist: Nicola Shubrook, Dip (NT-CNM) Personal trainer: Kristoph Thompson Recipes/recipe photography StockFood © The Food Media Agency ■

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