Tanya Radfar

TOTAL Fitness & HEALTHMAY 2011 // £2.50

ExclusiveBelly dance your way to fitness!

LiveA Happier Life

Tone up for summer

Editor’s letter

Want to look fabulous this summer? So do we! This month’s edi-tion looks into the art of Belly Dancing for fitness, which will not only make you look and feel great whilst your dancing your heart out and shaking those hips but will also help give you a more toned and leaner body! (pages 4-5) We’ve teamed up with a personal trainer to create a bikini body work out for Total Fitness & Health, to help you get in shape for summer. Here at Total Fitness & Health we are committed to helping make ill-nesses that dont recieve much media attention known for our readers, so that they can watch out for the symptons and become more aware. This months issue talks about Binge Eating Disorder, and has an exclusive chat with hypnotherapist Debbie Williams who specialises in hypnotherapy for healing. (pages 10-11)

Enjoy!

Tanya Radfar, Editor

welcome

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EDITOR- Tanya Radfar

NEXT ISSUE ON SALE JUNE 1 2011

This Month...

Our two fitness editors Jenny and Lisa on holiday in Ibiza, doing sit ups in their apartment!

Our cover model Danielle Wood hav-ing fun on set.

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Contents May 2011

Total Fitness & Health 3

Total Fitness4 Belly dance - Dance your way to a better body!

6 Tone up for summer - in your back garden!

Total Health 8 Health Collum - Live a hap-pier life!

10 Health Expert- Binge eat-ing disorder and how to tackle it.

Page10Your problems Your health

TOTAL Fitness & HEALTHMAY 2011 // £2.50

On this month’s cover

Page 4

SUBS OFFER!Become a subscriber this month and recieve a free ket-tle bell so you can complete our summer body workout on page 6. You’ll also re-cieve your first five issues of TF&H for £6! To subscribe go to www.totalfitnessand-health.co.uk where you will also find more details about the offer.

Page 8

Page 6

LiveA Happier Life

Tone up for summer

May 2011

ExclusiveBellydanceyour way to fitness!

Belly Dance Your Way To

Fit and Fabulous

Belly Dancing Edited bY TANYA RADFAR

The correct name for belly dancing is actually ‘Oriental Dance’, and the Arabic name for it is Raqs Sharqi, which trans-lates to mean ‘dance of the East/Orient’. Like all dancing, belly dancing is not just a dance but it is an art form, and its popu-larity is ever growing within the western civilisation.

The dance involves wearing highly glam-ourous costumes and a typical outfit con-sists of a bra style top, and either a long flowing skirt or hareem style trousers. A large hip belt consisting of rows of metal coins, or beads is also worn, which when shaken makes noise and which usually goes in time with the beat of the music.

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Why did you first decide to get into Belly Dancing?

Vivienne- I thought it looked interesting and quite fun, so I went to a class i’d heard about to give it a go and I was hooked from day one.

Apart from learning how to dance, how else does belly dancing benefit you?

Vivienne- Belly dancing is good for your fit-ness, and because it is inspirational it helps you keep up with it and its fun. You learn new things every week, so by progressing towards a goal such as your first big perfor-mance, it inspires you to carry on. It is also a very feminine dance form, so it helps women feel really good about them.

Can anyone do it?

Vivienne- To begin with, the dance is low impact, so it is suitable for women of all shapes, size and fitness abilities. Rather than aerobic exercise, belly danc-ing enhances and promotes co-ordination, it increases flexibility and it strengthens the core muscles by focusing on the use of all the abdominal muscles.

The term belly dance has often been described as misleading, what does belly dancing actually entail of?

Vivienne- Belly dancing doesn’t actually only focus on the belly, which is what most would assume. The dance done properly will use all of the parts of the body from the head down to the toes. The movements range from fluid undulations and circular movements of the body, for ex-ample, a figure of eight with the hips, snake arms, and body waves, through to sharp percussive moves, like hip bumps and drops, chest lifts, etc. The aim is to use these movements appropri-ately to interpret and mirror the instruments, melody and rhythm of the music.

Are there different types of belly dance or is it all the same?

Vivienne- What is not generally known by the wider public is that the term ‘Belly Dance’ encompasses a wide range of style under that umbrella technology. For example, Saidi is a style of dance from Said in Upper Egypt which is very earthy, encompassing the use of a core and more hops and jumps. When doing this style of belly dance, a student would therefore get a more aerobic workout as the moves are more high impact with both feet being off the ground at the same time.In veil dance, which is very beautiful, femi-nine and fluid, the manipulation of a veil around the body making different shapes develops and requires a strong upper body and shoulders.

This is all very interesting, all in all, how would you sell belly danc-ing to someone who has not tried it before?

Vivienne- Well belly dance is a form of dance that enables the student to use mus-cles they may not have even known they had. Its fun, lively, interesting and goal driven, and there is always something new to learn, and the delight when a student masters a new move or technique encourages them to carry on.

“All in all it is a whole body programme for all women of all differ-ent sizes and ages”

Questions & Answers

We talk to professional belly dancer and teacher Vivi-enne Ballard who has been involved in the profession for 18 years. She has also com-pleted an Exercise to Music Course, and over the 6 years that she has been teaching she has taught between four to six classes a week. She also has her own group called the Cairo Cats, in which she cho-reographs their performances for.

Above- Viviennes Dance Troup, The Cairo Cats. Below- Vivienne performaing a veil dance

Total Fitness & Health 5

May 2011

Tone Up For Summer!Personal Trainer James Whittle Shows you how to tone up your body by using a kettle bell and the furniture in your garden!James suggests starting off this routine by completing it three days a week with a rest day inbetween each one, and then working your way up to four days a week. He also suggests that a mile long jog would be highly beneficial if weight loss is intended as it will add a cardio vasuclar section to the workout and will increase fat burning potential. James says that “It’s a really simple and easy workout, that is highly cost and time effective. You don’t need to join a gym and waste your money on an expensive membership when you can get the same results from a workout in your back garden.” Here at Total Fitness & Health, we agree!

Stand with one leg stretched and one leg bent, and push back the hips. Do this on both legs for 10 seconds.

Stand with feet crossed over one another, and bend down to touch your toes for an all over body stretch. Hold for 10-15 seconds, and rise slowly, com-ing up with your head last.

Stand with your feet together, and your arms stretched out and twist the body from side to side. Do 10-12 reps, then rest for one 30 sec-onds, and repeat.

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Hamstring Stretch Body StretchUpper Body Twist

All you need for this workout is a chair and a kettle bell!

Take the kettle bell and squat. The swing your arms between your legs, and rise up from the squat and lift arms to chest height. Do 15 reps then rest for 30 seconds. Do 4 sets of 15.

Stand with your feet wider than hips apart, and lift the kettle bell up to your chest, then lower down and repeat. Do 15 reps then rest for 30 seconds. Do 4 sets of 15.

Hold the kettle bell above your head and move your arms behind your head, then repeat the move-ment. Do 10-12 reps then rest for 1 minute. Do 4 sets of 15.

Place both hands on a chair and extend the legs, making sure your bum is in line with the chair. Bend your elbows and lower yourself and then return to the starting posi-tion. Do 15 reps and then rest for 1 minute. Do 4 sets of 15.

Place one hand on the chair with both feet extended. Raise the other hand into the air and hold the posi-tion for 15 seconds. Rest for 30 seconds and then switch arms. Do 2 sets on both arms.

The Workout

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“Always re-member to warm up and cool down at the beginning and end of a workout”

Deep Squats

Upper Arm Lifts

Tricep Lift

Inverted push

Side Stretch

May 2011

Be Happy In The Skin You’re In !Crash diet. Gain Weight. Crash Diet. Gain weight. This is the vicious cycle that many women, much like myself seem to undertake at some point in their lives, if not for the entir-ity of it. The reason being? That ‘Skinny’ is what people have come to establish as what is atrractive in this day and age. I myself have suffered a lifelong battle with my weight and have always presummed that to achieve ultimate happiness, I would need to be skinny and have a svelte size 8 body that most women would kill for. However, trying to get this amazing body caused me nothing but grief, de-pression, and looking back i can safely say I became a bit of a social recluse.Although i managed to go down from a size 14 to a size 8, I still was not happy with the way that i looked. I still looked in the mirror and saw a fat person star-ing back at me. I could still see my imperfections and my flaws. That is when i realised that I would nev-er be happy with the way that I looked, until i accepted myself for who I was, with all my imperfections. I thought to myself, how can anyone ever love me, if I dont love myself? I knew that it would take some work to gain the confidence to love myself, but with the use of hyp-notherapy I was able to easily and rap-idly learn how to love myself, my body, and my life. The key to happiness is not worrying about what you think you need in your life, but about appricating and loving what you do have in your life. When you are happy in the skin you’re in will you be able to achieve many of the things that you never thought were possible.

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Love Your Life Live Your Life

Collumist Camilla Aitken Edited by Tanya Radfar

Get Cycling This Summer

Roy Pinks LIVERPOOL. LONDON. MANCHESTER. NEWCASTLE. PORTSMOUTH

Your Health MattersAccording to research con-ducted by the charity FoundationsUK, only 25 percent of young women are happy with their weight, leaving a massive 75 percent discontented with their bodies and the way they look. A person’s image is a huge part of their life and the media make that image an unrealistic and often unachievable one, usually leaving women feeling that they just can’t compete with the image that is portrayed, with a huge 61 percent of women admitting they feel inadequate to the Medias image of beautiful women. Research also found that 20 percent of women diet either all or most of the time and 22 per-cent of young women admit that they have stayed at home before because they didn’t feel that they looked good enough to go out. These are frightening statistics, and they show that it is not surprising that eating disorders are more prevalent today then they have appeared to be before The eating disorders that are most common within women and men are Anorexia Nervosa and Bulimia Nervosa, however Binge Eating Disor-der (BED) is a disorder which does not gain much media attention.

Binge Eating Disorder The problem with Binge Eating Disor-der is that most people would assume that only people who are overweight or obese would suffer from it. When actually there are many individuals who have a normal body weight yet endure the illness.

20 year old Vanessa Gregory is a healthy nine and a half stones, and stands at 5 feet 5 inches tall. If you were to take a look at her you would not presume in a million years that she would suffer with an over eating prob-lem, yet there are many women and men out there who do suffer from it. Although rapid weight gain is not the issue for some people, intense mental and psychological problems are.

Vanessa: Every night without fail I will sit and I will eat everything and anything in sight. It doesn’t matter what the food is, and it doesn’t matter if I’m hungry. It’s like there is some-thing inside of me that makes me eat even when I don’t want to, it’s like I become a totally different person and that’s what the scariest part of it is. Al-though I don’t put on as much weight as I should eating the amount that I do, I suffer from intense stomach cramps, indigestion, constipation, and I have

trouble sleeping. I don’t like going out in public because I feel so disgusted with myself most days, so I usually just stay in, but when I stay in, I eat. It’s a vicious cycle. Debbie Williams is a Clinical Consul-tant to ‘Just be Well’, in Harley Street, London and is a trained hypnothera-pist, who has worked along the likes of Paul McKenna. Being the second fattest girl in school left Debbie feel-ing humiliated and she suffered from intense bullying, and she decided to eventually do something about her weight. She cured herself of binge eating by studying the powerful sys-tem of Neurolingusitic Programming (NLP) with Hypnotherapy. “I totally transformed my life, and have been free from binge eating now for 10 years. I am now dedicated to helping people who suffer with the disorder that is ruining their lives by ridding them of the disease.”

For more information about Debbie Williams and to buy her hypnotherapy help CDs go to her website: www.stopbingeeatingonline.co.uk

Our resident health expert Kristina Brockelsby talks about Binge Eating Disorder this month.Edited by Tanya Radfar

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Symptom WatchA person suffering with Binge Eating Disorder will usually have these symptoms and do these things.

No control over the amount of food eaten• Vast amounts of food consumed in a very • short periodRapid eating during a binge• Eating until discomfort is cause and the body • becomes physically uncomfortableEating is done in secret to avoid embarrass-• ment or confrontation about the disorderFeelings of disgust, depression, or guilt after • binge eating.

Total Fitness & Health 11

May 2011

The SlimQuickGroup

www.slimquick.org Look online for your nearest club now