Women are constantly bombarded (in the press, advertisement, films and television) with images of the perfect body. The enormous pressure built up on them leads many women to go on diets to help themlose weight. Some women have developed a very unsettled relationship with food, followed by complains of chronic constipation, lack of energy or food intolerance. one thing common to all eating disorders is the love-hate relationship with food.

Try working out through following exercise to understand how your body works with food, so as to turn eating into a positive experience:-

1. Understand the nutrients your body needs:

Try to understand your nutritional needs with regards to calories, fat, protein, vitamins,minerals andwater to develop a healthy metabolism and gain energy to carry out your normal daily activities.

The body puts on excess fat only when it takes in calories it does not need. As a member, you will gain knowledge of your individual nutritional needs, so as to manage your body in a healthy manner. Here you will understand that food has far more uses than simply the negative one of “making you fat”. It is important to try to get your body to a stage where it is a little stronger, without feeling that your weight will carry on going up and up.

The nutrition content of WF fitness program deals with all essential nutrients individually along with their sources and daily requirements to help you make healthy choices of food.

2. Calculate your ideal body weight:

Use your body mass index to calculate your ideal body weight. BMI of 19-25 is considered healthy. Below 18 is considered underweight. You can check your target weight at: www.womenfitness.net/freetools.htm

3. Understand that body’s fluid levels change everyday, several times a day:

Try to get out of the habit of excessive weighing, once a week should be the maximum. This might not seem easy when you have been used to obsessive weighing, so throw the scales out, or give them to a friend or put them in a hidden place. Whenever you are tempted to weigh yourself adopt distractive therapies like, a walk etc.

4. Make a list of pastimes that make you feel good:

Write down your favorites pieces of music or books that you seem to associate with happy times. you can also list down name of friends and relatives who can offer you support in time of need. Keep your lists in prominent place so that you can take immediate action when you are feeling vulnerable.

Gentle exercise can help you feel good about your body, but punishing your body with 2 hrs. exercise is not what you need.

5. Make a food list:

Try dividing foods into four groups:

1. Foods are those that you feel safe eating-include fruits and vegetables, apart from bananas, pineapple, avocados, along with yoghurt, canned diet drinks, black coffee. Occasionally try pasta, rice, potatoes and white bread.

2. Carbohydrates foods. Other foods might include cottage or low fat cheese, fish, meat, chicken andbreakfast cereals.

3. Food consisting of  fat and sugar such as crisps, pastries, cakes, biscuits, butter, oil, cheese, sauces and full-calorie canned drinks.

4. These foods are those that you don’t like. These are genuine dislikes rather than any psychological fear of eating.

Try WF healthy recipes from: A list of choices various foods.

6. Try to reawaken the taste, temperature and sensation in your mouth:

Many anorexics and bulimics, don’t taste or feel food in their mouth. They see food as enemy and something that has to be swallowed quickly. Try to acknowledge food within your mouth, enjoy its smell and taste as you chew and swallow it down. This will help you to identify the signals of satiety and fullness, leaving you less guilty.

The ultimate goal of this exercise is to stop the guilt/panic attacks that accompany eating, not to make you take in calories. Concentrate and respect everything that goes into your mouth to feel positive about food.

7. Avoid keeping your binge foods at home:

Keeping the binge foods locked in a cupboard will make it easier for you to avoid the temptation to binge. If you have a list of binge foods (the classic ones being bread, biscuits, cookies, cake, chocolate, ice cream) try to replace them with more nutritious foods which will provide your body with essential vitamins and minerals e.g. fruits, salad etc.

8. Try to drink no more than two litres of water a day:

There is no doubt that water is essential for healthy and normal functioning of various body function. But filling up empty stomach with water is not advocated. Take small sips of water throughout the day.

Also do limit your tea and coffee intake throughout the day. Tea and coffee bind vitamins and minerals in your gut and prevent your body from using them effectively. Being diuretic, they also make your body excrete nutrients in the urine. Initially you might face withdrawal symptoms like headaches, but this will pass out with time.

9. Stop Using Laxatives and diuretics:

Continued use of laxatives and diuretics can lead to abnormal amount of fluid loss. The temporary loss on the scales can prove damaging to your health. A healthy diet based on cereals, fruits and vegetables will help you to achieve and maintain a healthy state. Refer to the food guide pyramid to base your everyday diet on a healthy foundation.

10. Try to build a structure into your diet pattern:

Try to follow a meal pattern of at least 3-5 meals a day at the same time everyday, this will give you a sense of being in control. Whatever pattern you choose, adopt one that you will stick to, so that some normality can start filtering into your life.

You can even start by breaking up the day into 3 units for e.g., morning, afternoon and evening. At the end of each unit, analyze yourself and goals achieved. Give yourself positive feedback, you can even write it down in your personal diary.

If you are able to achieve your goals in all the three units, reward yourself with something other than food e.g.. massage or a facial. Remember the more positive attention you give yourself, the more likely will you be able to accept your body for what it is and not struggle for an unachievable image.

The transition from an unhealthy lifestyle towards a healthy one might not seem easy or come overnight. By modifying your eating habits you might be amazed as to how good it feels to release yourself from the eating disorder “jail”.

Women Fitness is here to walk every step with you towards a healthy and enjoyable eating of food.

Think you don’t have time to help others? Think again, discover how to be fit while doing good

Have you ever considered doing something positive for others but reasoned that, what with work, family, friends and the gym, you just couldn’t cram a little altruism into your life? If so, it’s time to reconsider, because social initiatives that cleverly combine volunteering opportunities with exercise are coming to a city near you. Hail the expansion of GoodGym, a not-for-profit organisation that encourages participants to merge their fitness routines with social care, by connecting people with physical tasks that benefit their community. 

Think running in a pack to work on a community project, doing one-off missions to help vulnerable people or committing to visiting an isolated older person. GoodGym is the brainchild of Ivo Gormley, a keen runner with a yearning to make it simple for people to engage with socially productive exercise. ‘I was frustrated with the idea of gyms – all these people working furiously on these machines that don’t do anything. It seemed like a massive waste of energy. I wanted to find a way to make it easy for people to do exercise that is actually useful.’ 

What started as a gentle weekly trot to drop in on a housebound family friend (Ivo used to combine weekly runs with a visit to an elderly friend) has dramatically expanded and now covers six areas of the UK, including four London boroughs plus Bristol and Liverpool. Within a few years, GoodGym hopes to operate in every major city in the UK before expanding globally.

How it works

The idea is simple; you register for your local group atgoodgym.org then either opt to run as part of a group or on your own. If you run as part of a group, it gives you the chance to work alongside others to do something beneficial for your local area, such as tidying up a communal garden or painting a children’s centre. If you prefer to volunteer alone, then you can choose to be sent on a ‘mission’ to do a one-off job for a vulnerable person, such as changing light bulbs or delivering something. Or if you want to make a regular commitment, you can volunteer to be paired with an older person who becomes your ‘running coach’ during weekly visits.

In each of the three set-ups, everyone wins – both the doer and the receiver. But it’s the pairing of a mobile younger person and older coach that is particularly mutually beneficial, as Ivo explains.‘For the older people, having a visitor is a massive deal. One hundred per cent of the older people we visit regularly consider their runner a friend and most of the older people really feel they are making a contribution to their runner’s fitness, too.’ Runner Harriet, 40, agrees, ‘Aside from being great motivation to leave the house when it’s wet or cold, visiting my coach, Michael, gives me a break in my run, which works well for my half-marathon training as I speed the 2.5 miles there, then warm down on the way home.’

Whichever volunteering option you choose, knowing you’re genuinely making a difference is key. ‘For some members, GoodGym has been their way into regular exercise when they haven’t really seen the point before because knowing that you’re needed and you’re not just doing it for you is a great motivator,’ explains Ivo. ‘It’s about feeling useful and being a part of where you live.’ 

Volunteering with benefits

It also helps that it’s a great way to stay fit. Although detractors might argue that running relatively short distances (group runs vary from 3 to 10K) won’t make a difference to your fitness levels or running ability, Ivo begs to differ. ‘We have the most brilliant personal trainers co-ordinating each local GoodGym, so you’ll get fantastic support from some extremely well-qualified people, as well as from other runners if you opt to run in a group.’ Some GoodGym members have run their first marathons and half-marathons since signing up.

And it won’t just be your running that improves. Tasks assigned to group runners have included shifting two tonnes of earth in 45 minutes, removing weeds from parkland and moving 170 heavy archive boxes down several flights of stairs: feats that involve power, endurance and agility. As GoodGym member Sally points out, ‘Since joining GoodGym, my overall fitness, muscle tone and strength have improved, as has my appreciation of how much people can achieve when they work together.’

But surely the inconsistency of each week’s run and allotted task means that you might not train as effectively as you would in the gym? ‘That’s where the local co-ordinators come into their own,’ says Ivo. ‘On the way back from every task, they take the group through a variety of exercises that ensure everyone has had a good workout,’ says Ivo. So expect fartlek or progressive running on your route home. ‘I’m confident GoodGym will help you achieve your goals through doing good, plus you’ll meet great people and see things in your area.’ Being active in your community has taken on a whole new meaning!

5 ways to help others and get fit 

Volunteer with CSV 

Get stronger while learning new skills by giving up your time for a conservation or environmental project in the UK. Options include helping to preserve parks and open spaces, building adventure playgrounds and restoring heritage buildings. To find out more about volunteering opportunities and how you can make a difference, visitcsv.org.uk.  

Head outdoors anddo good with British Military Fitness

Join a BMF outdoor class and, as well as getting your body in shape, you can get involved in events to raise funds for local charities or enhance the open spaces in which you train. Find out more atbritmilfit.com.

Run for a sum

Boost your cardio fitness, not to mention speed and stamina, by running a sponsored race. From Cancer Research UK’s Race for Life to Great Ormond Street Hospital’s Race for the Kids there’s a running challenge out there to suit you. Training will get you fitter, while the money you raise will go to help your chosen cause. To find an event visit runforcharity.com.

Get gardening

For an outdoor challenge with a difference, sign up to your local Green Gym. Participants meet outdoors and do a short warm-up before getting stuck into practical tasks such as weeding, planting and building walls – work that improves strength, stamina and confidence. Find out more at tcv.org.uk/greengym

Travel abroad

Want to go abroad to do your bit and get fit? Choose from sponsored treks in the Himalayas, cycling challenges in India, a walking holiday in Italy’s Amalfi Coast, or even a trip to Costa Rica to work on community projects. For trips that will open your mind and test your endurance, strength and cardio fitness, check outresponsibletravel.com. 

When it comes to toning your legs, your calves deserve the same amount of attention as your thighs. Having strong and toned calf muscles makes your legs look amazing in high heels, and provide your body with a great foundation, helping boost your training and exercise performance. What's not to like?

How to use the rowing machine effectively for the best results.

The rowing machine is an effective piece of cardiovascular gym kit that uses your entire body. ‘It’s a great way to warm up because it works all the major muscle groups while strengthening the core,’ says personal trainer John Penny, gym manager at Reebok Sports Club (reebokclub.co.uk). ‘You can also really push your body to the limit as there’s little impact on your joints, and you can adjust both the resistance and speed to suit your level. You’ll burn between 200 and 300 calories in 30 minutes if you do it properly.’ The following tips will help you target almost every part of your body and get the most out of each session.

DO

Focus on distance and strokes per minute, not time.
A good benchmark is to record how long it takes you to row 2,000m. You should be looking at around nine to ten minutes. 

DO

Start the movement by driving through your legs.
Focus on pushing through your heels, then once your knees are almost straight, begin pulling with your arms so the handle comes into your belly button not into your chest. 

DO

Note how long it takes to row 500m and try to lower this on a regular basis.
These ‘splits’ measure how fas you're going and allow you to monitor your progress. 

DON'T

Ignore the foot strap.
Adjust it to your foot size and fasten the straps so your foot feels secure. This will help when it comes to pushing through your legs for power. 

DO

Ask for help if you're new to the rower.
It's vital to get the technique correct to prevent back strain. And like any skill, practice makes perfect. 

DON'T

Round your back.
Sit up tall and focus on your arms and legs doing all the work, not your back, or it could cause an injury.

TRY THIS!

Celebrity personal trainer Mark Anthony (markanthonysuk.com) has devised the following circuit for the rowing machine. Aim for three workouts a week to see results.

‘To warm up, row at a comfortable pace for two minutes with the resistance at level seven,’ says Anthony. ‘Then do one minute at 28 strokes per minute [spm], one minute at 29 spm, one minute at 30 spm and one minute at 31 spm. Take a 60-second breather then repeat the entire sequence another three times, before finishing with a one-minute blast at 34 spm.’

Don’t let your fitness goals fall by the wayside this Christmas. There's always time for a quick workout - no matter the season.

Every year the holiday season sneaks up on us and before we can get a handle on the chaos, fitness has dropped way down the priority list. It can be tempting to postpone any workout plans until further notice.

Staying fit throughout the holidays not only helps to keep you in shape, but exercising will make you more productive and give you an energy boost. Here are 8 fast workout ideas for even the busiest schedule.

Fast classes

Health clubs and gyms know what we’re going through balancing a million things at once and barely having time for a lunch break some days. That’s why Virgin Active (virginactive.co.uk) runs fast classes: group exercises classes that last no longer than half an hour while promising to give you a workout that feels way longer. Check out twentyfour – a fat-burning session that gets you twisting, pushing and pulling in every direction while boosting metabolism and raising the heart rate.

Late-night affair

There’s nothing worse than rushing to the gym for a quick in-and-out session and being faced with a crowded gym floor, shower queue or sparse equipment. This kind of session involves weaving through people, wasting time trying to find a decent spot and waiting around for the dumbbells you want or the squat rack to free up. So, if your schedule allows for it, choose the absolute least busiest times, like late at night. You’ll get your pick of the kit, shower cubicle and mat space. No dilly-dallying. No fuss. No wasted time.

Cardio, meet strength

For the next few weeks, forget about separating cardio and strength days. Spin Mondays, leg Wednesdays and circuit Fridays can wait – over the party season there’s no reason why you can’t get your cardio and strength fix in one swift session. Creating a cardio workout using resistance exercises with little rest between sets means you’ll tick both boxes, so get moving with box jumps, mountain climbers and jumping lunges for now. Check out our tips in our ‘Make cardio your strength’ box.

More, but less

However many times you usually exercise, cut it. Switch from five to three sessions a week without sacrificing any of the effects by taking it up a couple gears when you are working out. Thinking quality over quantity could save you precious hours, and is as easy as modifying your moves. Turn squats into squat jumps, press-ups into press-up renegade rows and runs into sprint sessions. Cut rest periods, opt for supersets and incorporate warm-ups into sets, too.

Make your commute count

Currently taking the bus, train or car to work? Get yourself a decent backpack, a good pair of trainers and run or cycle instead. Not only will you be getting your workout done and dusted before you even start the day, but you’ll also be unleashing that eco warrior within. The environment, as well as your schedule, will thank you for it.

Keep it in the bedroom

No, not that! We’re talking, wake up, work out, get ready and go. Sounds too easy, doesn’t it? Well, why shouldn’t it be? There are plenty of ways to work out at home and if you complete a quick and intense bodyweight workout in your bedroom before you even take your morning shower, you’ll barely notice the dent in your day. Burpees by the bed, anyone?

Social affair

Around Christmas time, when everyone’s struggling to keep up with their schedule, for some reason we all think it’s a great idea to make loads of social plans, too. Not just with our best mates and families but with old friends for reunions. It doesn’t make sense, but we’re all guilty of it. So why not make your social events exercise-related? You could all go for run together, try a new class (great for a talking point afterwards, too) or hit the gym. Double whammy or what?

Make life harder

Yep, you read that right. Do exactly what you normally do every day but make it more difficult. The lift should become a stranger, while the stairs an acquaintance, shopping trolleys should be abandoned for your new best friend, the basket, and don’t you even think about driving a walkable distance. All of these switch-ups will get you burning calories while barely affecting your time.

Recover on-the-go

Refuelling and replenishing your muscles after a tough workout is essential. Not only does muscle growth encourage a boosted metabolic rate and in turn fat burn, but you also need your hard-working muscles to repair in time for your next session. Getting post-workout nutrition isn’t rocket science, but making it quick and convenient can be tricky. 

Make cardio your strength

Fat loss expert Dave Fletcher (theodysseyway.co.uk) explains how to make your cardio and strength workouts a match made in heaven.

1. Try a circuit of low-rep exercises with little rest to keep the heart rate up. This is the best way to maximise fat burn within a single workout.

2. Perform big, compound movements like squats, deadlifts, shoulder presses and press-ups. Now is not the time for bicep curls.

3. Do heavy reps to stimulate your fat-twitch muscle fibres, which will help to boost metabolism.

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’