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caption30womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau PHOTOGRAPHY PAMELA HANSON TRUNK ARCHIVE SNAPPER MEDIA 2 1 There are no magic pills or fad diets here – just sensible advice from health and fi tness experts 10 really wo r k shape-up tips that IF YOUR LAST New Year’s resolution was to get in shape, you are not alone. It’s hardly surprising, but losing weight was at the top of our to-do list, according to a recent study. Number two on the list was to get fi t, closely followed by eating more healthily. And since the vast majority of us aren’t rocking Jessica Alba’s abs right now, it’s safe to assume that we’ll probably make the same resolutions again this January. Our point? Losing weight and getting fi t can be tough, and we’ve all fl oundered along the way. If you’re up for giving it another crack, we’re here to help. Follow the top 10 tips of these health and fi tness experts, and one or two celebs, and you could give Ms Alba a run for her money. Work out – lots! Fancy looking as sculpted as Jennifer Aniston? Well, it takes commitment. The actress works out “at least fi ve or six days a week,” she says. Her routine consists of 40 minutes of cardio, which includes spinning, running and the elliptical machine, or a combo of all three. She also squeezes in Pilates once a week and yoga three days a week. Oh, and if she’s talking on the phone, she picks up hand weights to do arm exercises. Phew! Train with kettlebells True Blood actress Anna Paquin’s trainer, Clay Burwell, is a big fan of kettlebells. He says they’re great because they provide a full-body workout and combine strength training with cardio, so you can maximise your results. The momentum of swinging, pressing or pulling the weights forces your muscles to counteract the movement, strengthening and toning them. 3 45 6 Focus on food “Keep in mind the real reason you’re trying to lose weight. Is it for health reasons? Is it for looks? Both will be

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caption31 PHOTOGRAPHY PAMELA HANSON TRUNK ARCHIVE SNAPPER MEDIA Live t 10Brush your teeth “I’m a strong advocate of healthy living,” says Justine Forrest, cook and author of Justine’s Journey. “For me, this includes things like exercising, drin king smoothies, eating healthily and cut ting down my por tion sizes. One amazing trick I have learnt is to always brush my teeth af ter a meal. It takes away the taste of food in my mouth and stops cravings.” womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 7 8 9 Chillax with yoga “Take time to do at least 10 minutes of deep diaphragmatic breaths every day,” says yoga instructor Rebekah Fensome. “Place one hand on your chest and one on your tummy, and feel both lift when you inhale, and defl ate when you exhale. Focusing on deep breathing encourages the body to burn fat. It also helps to relax you and keep you calm, reducing stress. This is important when you’re trying to tone up because the body’s metabolism slows down when it’s stressed out, which causes poor digestion. It also releases cortisol, which tells the body to store fat.”Bring on the substitutes “One very simple tip is to replace all white carbs with fi bre-rich, nutrient-dense, complex brown carbs like brown bread, brown pasta and brown rice,” says senior personal trainer Oisin Devitt. “Generally speaking, the same portion size will contain 20-40 per cent fewer kilojoules.” Spice up your life “Research suggests capsaicin, the component that makes chillies hot, increases metabolic rate and suppresses appetite to help you burn more kilojoules and control your weight,” says registered dietitian Jacqui Couch. “Lots of takeaway dishes may contain chilli, but they are also kilojoule-dense. Make your own soups, stir-fries and casseroles instead.” FI1213_ Live fit - Weightloss tipsP31 - 30 2013-10-28T15:39:07+11:00