CELEB FITNESS SPECIAL

Celeb FITNESS SPECIAL! & health starts The path to better steps with small and simple

50 ways to look good and feel great.

1 Stick to a routine: “My workout is scheduled for 9 PM, after my kids go to bed,” says Jennifer Lopez, 47. “Am I thinking about cancelling? Yes. Will I cancel? No! Because I am a work in progress, a woman in progress, and that’s the dedication that it takes.”

2

A consistent diet is also key: “I’m really into doing a shake in the morning,” says the mother of two. “I start off feeling healthy, I want to eat better throughout the day. Even if I eat a little bit too much chicken or a lot of vegetables, it makes me think right off the bat, ‘I’m eating healthy today. I’m being healthy today.’ ”

3DRINK

UP Fitness expert Jenna Wolfe recommends taking 20 sips of water when you first wake up to start the day hydrated.

4SET

YOUR ALARM FOR THE SAME TIME EVERY MORNING Do it regardless of when you go to sleep. According to neurologist and sleep specialist W. Chris Winter, you will feel more rested if you stick to one wake-up time.

5RENT

A BIKE. Borrow a set of wheels during your next holiday, as Alessandra Ambrosio did on the Santa Monica boardwalk. It’s the perfect way to see a city and get a dose of exercise. 6 RUN FOR AT LEAST FIVE MINUTES A DAY Running and jogging are linked to greater longevity. Researchers have found they can lengthen your life by about three years.

7USE

A FOAM ROLLER TO REDUCE INFLAMMATION AND FLUSH TOXINS Gwyneth Paltrow is a fan and fitness expert Lauren Roxburgh says it can also reduce the appearance of cellulite.

8

FIND YOUR ZEN WITH FLOAT THERAPY The therapy involves spending 60 to 90 minutes floating in a sensorydeprivation chamber filled with highly concentrated salt water. Benefits can include reduced headache pain and stress, and improved sleep and relaxation. Kristin Wiig has raved about it. “You come out and everything is great,” she has said. “And your skin feels really good.”

9CHILL

OUT WITH CRYOTHERAPY Roxy Jacenko and others who have tried this treatment—entering a chamber chilled to between -106⁰C and -184⁰C—credit it with burning calories, reducing inflammation and easing muscle pain, though there is limited research to support these claims.

10ADD CINNAMON TO YOUR MEALS

The spice has been shown to lower blood sugar. Sprinkle it over porridge in the mornings, put it on yoghurt at lunch and mix it into chilli for dinner.

11TAKE

UP HORSERIDING Research has shown that riding horses (as Kaley Cuoco does) can alleviate stress and reduce symptoms of anxiety and depression. 12UPGRADE YOUR YOGA MAT Downward-facing dog is much more fun when you’re staring at a beautiful mat!

13REFRESH YOUR ROOTS Use apple-cider vinegar for an all-natural alternative to dry shampoo—add a few drops to a spray bottle and spritz to revive your hair.

14USE

A RUNNING-TRACKER SHARING APP Researchers found that for every kilometre your friend runs, it will push you to go to another 0.04km.

15WALK

THE STAIRS FOR 10 MINUTES A new study found it gives a better boost than the amount of caffeine in a soft drink.

16

MATCH YOUR MUSIC Running coach Jack Daniels advises running at 180 steps per minute. Stay on stride by listening to music at the same beats per minute.

17TRY

A NEW GRAIN Teff is the world’s smallest grain. High in protein and iron, teff flour is a great gluten-free alternative for baking; it’s available at health-food shops. 18WORK YOUR CORE USING This haanndyalbit-trleodlelveicre Wprhomeeisles to tone your shoulders, arms and back. 19 DRESS TO MOVE Put on your workout clothes as soon as you wake up. Reese Witherspoon (left) swears by this technique to get motivated.

20

CUT OUT DIET SOFT DRINKS A recent study says those who drink them are at greater risk of dementia and strokes.

21ELEVATE

YOUR LEGS Raise your feet above your heart every day for 20 minutes to increase circulation and prevent spider veins.

22

DO HIIT WORKOUTS High-intensity interval training burns calories, can be undertaken at home and completed in 15 minutes or less.

23MAKE

A GOAL Create a vision board to take your fitness to the next level. 24 SWEAT IT OUT WITH AN INFRARED SAUNA SESSION Available at spas and wellness centres, the electromagnetic light penetrates the body on a cellular level. Jennifer Aniston and Justin Theroux (left) love it so much they put one in their home gym.

25TEST

BALANCE WITH PADDLE BOARD YOGA Even the simplest poses become challenging on the water.

26

KNOW YOUR BLOOD TYPE Not only is this information important in emergency situations, it can also help you understand what foods to avoid, according to Dr Peter J. D’adamo’s Blood Type Diet.

27GET

300 MINUTES OF EXERCISE A WEEK That magic number is what you may need to hit for weight loss, according to the Mayo Clinic.

28 MAKE YOUR OWN SOFT DRINK

“Tart cherry contains quercetin, which is said to help fight inflammation,” says Tricia Williams, founder of Food Matters NYC, who uses it as a guilt-free sweet drink for her clients. To make, add 1 tablespoon of tart cherryjuice concentrate (or extract) to 220g of carbonated water.

29GO

AVOCADOCRAZY Keep loading up on avocados. Researchers found that they lower bad cholesterol levels. Aim to eat one every day. 30 WEAR CELEBDESIGNED WORKOUT WEAR . . . and feel good doing it! A portion of the proceeds from Demi Lovato’s new collection with Kate Hudson’s Fabletics goes to the UN’S femaleempowerment group Girl Up.

31 LOAD UP ON SUNSCREEN AND HIT THE BEACH! A recent study by Michigan State University says staring at the ocean can ease psychological distress, and researchers say other large bodies of water such as lakes may have the same effect.

32TRY

CUPPING Loosen up your muscles and promote blood flow with cupping therapy, which celebrities such as Jesinta Campbell (below) favour. Head to a traditional practitioner or acupuncturist for the treatment.

33EXPERIMENT

WITH DIFFERENT CARDIO MACHINES AT THE GYM Instead of just hitting the elliptical or treadmill, try the rowing machine or the Versaclimber, which simulates a climbing motion and tracks your heart rate.

34TRY

MEDICINAL MUSHROOMS Reishi mushrooms can boost the immune system and help with liver function. They can be made into tea and are available as tablets, liquid extracts or capsules.

35DRINK

PURE CELERY JUICE Make using a head of celery and a splash of water in a blender, and strain. Drink on an empty stomach to help reduce blood pressure, aid in digestion and clear up skin problems.

36

UP YOUR DIGESTIVE HEALTH WITH FERMENTED FOODS Kimchi, pickled cauliflower and more are all the rage because they are filled with probiotics, which help your body digest nutrients and aid immunity.

37WORK

ON YOUR GREEN THUMB Have a steady stream of organic fruits and vegetables in pots, such as easy-to-grow cherry tomatoes, and enjoy healthy, seasonal salads. 38TRACK YOUR FITNESS TO MEET YOUR GOALS Gwyneth Paltrow, Britney Spears and Mila Kunis are among stars spotted wearing fitness trackers such as the Fitbit or Apple Watch. Wearable technology means even on non-workout days you can ensure you reach your goals by tracking incidental exercise.

39HAVE

ANOTHER CUP OF COFFEE. Studies show that people who drink coffee regularly may have an 11 per cent lower risk of developing type-2 diabetes than non-drinkers.

40

ADD CARDAMOM The spice has plenty of body-boosting benefits: studies show it is an anti-inflammatory and lowers blood pressure. Stir it into chai tea or mix it into muffin batter.

41 ACCESSORISE! Streamline your workout with hands-free headphones.

REDUCE YOUR TV-WATCHING TIME 62 per cent of people who lose weight and keep it off watch less than 10 hours of TV a week.

43FREEZE

YOUR LEFTOVER PRESSED JUICE IN ICE CUBES Use them to add subtle fruity flavour to your water without adding processed sugar.

44USE

WEIGHTED FITNESS DRUM STICKS They add a strength-training challenge to cardio-dance workouts.

45GET

SHOT Ask your doctor about getting a shingles vaccine if you’ve had chickenpox.

46

TURN OFF YOUR SMARTPHONE AND ALL SCREENS BY 10 PM Blue light from devices can negatively affect sleep patterns.

47CHECK

OUT THE NON-DAIRY YOGHURT AISLE With coconut, almond and soy yoghurts, there has never been an easier time to be lactose-free.

48

USE A KETTLEBELL Adding them to your workout will combine cardio with strength training and improve muscle tone.

49CHECK

YOUR SKIN Get a yearly skin-cancer screening.

50BULK

IT OUT WITH BUCKWHEAT It is filled with soluble fibre, which is known to regulate blood sugar.