Fashion & Fitness Magazine March 2013 (English)

fa s h i o nf i t n e s s

show news

Mulberry

fashion week

londonnew york

SeCreTS oFSIX-PACk AbS

fashion & fitness is also available in russian

on the catwalk

veGetables

anD no stress

now with DoGs

issue 3 - March 2013

watch the new trenDs

AMAZInGlIFe STory

svetlana

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Magazine

2 • Designfreebies Magazine • www.designfreebies.org

Designfreebies Magazine • www.designfreebies.org • 3Fashion & Fitness Magazine - 13


fashion06 Meet naim Josefi - the new swedish McQueen?

14 Vivienne westwood london fashion week

18 Temperley london london fashion week

22 Mulberry london fashion week

26 oscar de la renta new York fashion week

30 dress to the teeth - no matter what you wear

fitness34 danish Fitness Show 2013 biggest show in Denmark

36 From Siberia to Paradise the amazing lifestory of svetlana romanova

40 Secrets of six-pack abs follow these easy steps and you are there

44 back to basics for a better butt the secret of gorgeous glutes

48 delicious kitchen temptations former champion shares her recipes!

4 - Fashion & Fitness Magazine

FronTPAGe Model: tba Photographer: tba

Designfreebies Magazine • www.designfreebies.org • 5

PublisherPeter hjorth copenhagen, Denmark Fitness editor in ChiefYoussef badran soenderborg, Denmark

Fashion editor in Chiefkatya ZaytsevaMoscow, russia

Fashion editorsanastasia starinskaya saint Petersburg, russia

katarina Marjanovic stockholm, sweden

edita Gaboyan Yerevan, armenia

Fashion Marketingvaiga rimsaite natalya shandyba

Contributing writerskim sperlysvetlana romanovasian toal

froM the eDitor

Dear reader,this month we also publish a russian ver-sion of our Magazine. i want to say thank you to all translators and journalists for their extraordinary work and professional-ism in making this happen.

from next month we will publish a free edition, but with only limited access, and a full edition only for subscribers. You can get your discounted subscription here:

www.fashionfitnessmag.com

in this issue we have lots of fashion show reviews for you together with great articles about nutrition and health. enjoy!

Peter hjorth [email protected]

PublisherPeter hjorth


the latest genera-tion of young swedish designers are showing that fashion is no lon-

ger about just london, new York, Paris and Milan. look out for the duo behind altewai.samoe and hernández cornet who received the Max factor award of 2013. there’s another name to remember, naim Josefi. this ris-ing swedish fashion designer is mak-ing a name for himself in the wide world of couture. well known stylist bea Åkerlund has compared him to alexander McQueen(!). the 33-year-old innovator was the winner of Project runway sweden 2012 and got the opportunity to show his collec-tion at Mercedes benz fashion week. furthermore he got Pr-services from rMPr, 250 000 sek and a contract with nelly.com. the brand new col-lection for nelly.com will be launched

very soon, why fashion & fitness Magazine are curious to get to know this upcoming star better.During Project runway sweden 2012 we got to discover that naim is with-out question one highly sharp and cre-ative designer on the swedish fashion scene. besides participating in the tv show he has been designing fashion-able and sustainable accessories, such as upcycled bra bags. in addition, naim was nominated for Design of the Year (2011) for the Melonia shoes. these pair of high heels, which were worn by lady Gaga, are the first 3D-printed couture shoes in the world and come from the same concept of no waste. all in all, naim proves he’s ready to join the very best. like alexander McQueen, he shows interest and skills in the technology and innovation area, and thus the forefronts of fashion. (continued next page >)


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Meet naim Josefi- the new swedish McQueen?

katarina Marjanovicfashion editor, nordic


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Model: MELONIA (3D-printed) Design: Naim Josef i Photo: Andreas Larsson


You want an ultimate accessory designed by naim Josefi? try wana, a glamorized street fashion hand jewellery, which is a collaboration between naim and designer Johan waldén. Go and choose from lace, leather and several cool colors. for a sensual look naim recommends wearing the red accessory with a lip-stick in the same color.now, let’s get to know naim Josefi and his upcoming collection better! here are some quick questions and answers.

katarina: what would you say is the signature of naim Josefi design?naim: Yellow is my signature color. well-tailored pieces and a spirit of couture are always present in my work. i’d also say that these well-constructed pieces always meet sharp and edgy cuts. now i’ve launched my first collection and it goes under the name stockholms kollektion. it’s constructed with high-quality- materials, concept and construction, for a nice price.

katarina: where do you find your inspiration?naim: i have a background in sci-ence and i’ve been studying how design can attract customers on a deeper level. from my point of view as a designer, people are recipients and i like to attract them and fasci-nate them with my design. i see both

science and technology as a source of my inspiration.

katarina: what’s the next step this year? naim: i look forward to show a new collection later this summer. there you’ll see both show and commercial pieces. the viewers will have a nature experience with a tropical feeling. there will be colors and shapes that are symbolizing the process of attrac-tion between the designer and the recipients. i think birds and butter-flies are fascinating and they are an essential part of my inspiration.

Model: MELONIA (3D-printed) Design: Naim Josef i Photo: Andreas Larsson

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at the london fashion week the most famous world designers demonstrated their

fall-winter 2013-2014 collections. in the beginning of the fashion week vivienne westwood performed her collection.vivienne westwood red label collection is both bright and practical. feminine but provocative costumes go very well for everyday look and for special going out. there were per-formed animal prints, striped and che-quered suits, shining evening dresses and “ladylike” style coats. this collec-tion is one more startling interpreta-tion of the prim english lady’s style. but in spite of uncommon approach to colour and style combinations, which vivienne westwood was famed for, this collection turned out rather wear-able. three different coats opened the show: the first of which was striped cocoon-coat, the second one with zebra print and the third – short, bright-blue, with a wide collar. then

different coloured suits, dresses, skirts and sparkling jackets were demon-strated. looks were accompanied by coloured tights, goldish boots and bright-tinted shoes. as to the evening line it was performed by short black dresses coupled with long gloves and by dresses of grey, wine-red and deep-green metallic colours – for shining look fans. the zebra printed dress of black and sparkling khaki colours with puffy skirt looked very effectively. attention was also attracted by bright, mix-coloured models’ make-up which looked like theatrical one – whitened faces with drawn eyes and lips.“I like to create things which can attract attention of interesting people. If you can awake original persons’ interest – your life will become much more bright and eventful, - the famous designer says. – When you put one of my dresses on, I want you to feel sexy and attractive. I want this look to tell the story, as in the theatre, as if you play a role”.

VIVIenne weSTwoodlondon FAShIon week

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katya Zaytsevafashion editor in chief


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on the 3rd day of london fashion week temperley london presented it’s cat-

walk show at the Dorchester hotel. although Pippa Middleton was not among the guests as in previous fash-ion shows of temperley london, there still were lot of other famous fashioni-stas like olivia Palermo, alice eve, kate nash, Pixie lott etc. the soul of early sixties was in the air during the fashion show. You could feel it in every single look alice temperley presented. the shadow of tippi hedren’s iconic light green skirtsuit from the movie “the birds” was flying through the Dorchester hotel.the collection was made in a dark and pale color palette, from black to white, variously changing into dif-ferent shades of blue, emerald, gray and creamy. to add a glam shine to her classical looks alice temperley

used golden tones and small brightly shining crystals, perfectly combining them with transparent fabrics. half-cutted and elbow-length leather gloves paired with daywear outfits, coats and evening gowns gave the collection a “complete“ look. british checkered wool and italian jacquard were the main fabrics which temperley used to create trapeze-line dresses and coats. “It’s important that people don’t just see us as occasionwear,” said temperley. anyway she couldn’t present a collec-tion without an evening gown, so we saw black and gold ones and standout white gowns made from feather like applications, which was the final trib-ute to “the birds”.the collection makes you feel light-ness of the fall, famine and a high-class woman everywhere.

TeMPerley londonlondon FAShIon week

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edita Gaboyanfashion editor, armenia


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You can always count on the ideas coming from emma hill, the creative director at

Mulberry since 2007. every season she delivers a remarkably charming, luxurious and fun collection.Mulberry is an homage to the british traditions of luxury leather crafts-manship, which the show mirrors very well. furthermore, the brand is well known for its balance between soft and fun english countryside lines and patterns, sophisticated fab-rics combined with precise tailoring and these recent seasons including edgy details. During the show Mulberry surely burnished its reputation with an admirable execution. the audience looked amused, in particular when the poodles entered the catwalk. amongst the front row guests were

lana Del rey, Juno temple and alexa chung. the brand empha-sized the softness and the country-side with a fairytale garden including colorful flowers, models and animals. the models wore mixed high qual-ity materials, such as leather, fur and tweed. so what about the colors? there were several (monochrome and mixed colors) such as black, for-est green, earthy brown, rust, navy, off pink and white. the silhouette was elegant and the style modern and intellectual, with a more grown-up attitude than we’ve seen before. as seen on this show, this type of sophisticated woman wears a beau-tiful soft bell dress, cropped trousers and a pair of chunky high heels. there were also some less flattering outfits, for example when emma (continued next page >)

Mulberrylondon FAShIon week

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katarina Marjanovicfashion editor, nordic

hill played with the idea of layering a sweet and edgy skirt in combination with a jacket and cropped suit trou-sers. what is elegant and charming on the other hand though is when the Mulberry woman is wearing a floral print dress. or her toscana sleeve jacket, preferably combined with long black leather gloves, long flared suit trousers and her favourite bag. it could be an expensive-looking black willow tote, a similar clutch or a zip detail tote as well.

5 Mulberry A/w13 must-haves:1. a pooch, preferably a poodle, with

a playful printed collar.2. a black willow is to-die-for! the handbags are what Mulberry is all about.3. colorful flower prints = add the right softness to a sophisticated and edgy outfit.4. a pair of chunky high heels. these thick heels are great for run-ning after the poodle…!5. a monochrome outfit. choose the head-to-toe white Mulberry outfit, as this top-to-toe white is a huge upcoming trend.

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traditional heritage and vibrant modernity. contemporary/romantic/

powerful/charming. one of the most anticipated fashion shows took place in new York last february. oscar De la renta presented his new and unexpectedly provocative fall winter collection. De la renta’s half a century classic style was freshened up by Galliano young spirit, brining up the true modernity to the surface of eternal elegance. the show was opened by dark palette - pencil below the knee hight skirts, beautifully draped and strictly belted jackets. the look was accomplished by remarkably extravagant black hats and colorful lather and soft tulle gloves.combination of classical cuts engaged with modern silhouette: the collection was a delightful result of oscar De la renta and John Galliano perfect col-laboration. Galliano’s touches were clearly seen

also in other garments, make up, and hair style. black gothic hooded coats, tight fitting pants, smoky eyes, shiny cheeks and red lips.traditional style of De la renta was not forgotten: bright colors were out-lining the image of the true feminin-ity. chic women was represented in De la renta’s very well known pat-terns: gown dresses and skirts with delightful floral embroideries or vari-ous prints which reminded us old tap-estry so popular in barrocco époque. at the end of the show models walked along the runway in juicy pink and deep purple ball dresses finished with golden embroideries all the way down to the bottom of the skirt.oscar De la renta’s aw collection is a fusion of infinity and energy. it’s a wardrobe for a strong and sophis-ticated young woman in chaotic and ever changing urban environment. it is the woman who can create an elegant, contemporary outfit adapted to the modern lifestyle.

oSCAr de lA renTAnew york FAShIon week Aw13

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Anastasia Starinskayafashion editor, russia

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“the eyes are the mir-ror of the soul ..” has forever been a term used to describe a

human being.

nevertheless, several studies con-ducted by the american academy of cosmetic Dentistry (the world’s largest organization of cosmetic den-tistry where the author of the article is examined as accredited, the highest honor you can get as a cosmetic den-tist) have shown that over 50% of the respondents say that “the smile“ is the first thing they notice about a person.

should that now be modern? well, i was introduced to the cosmetic den-tistry way back in 1986 when i was on a vacation in nY. when i came up in my hotel room was the magazine “where” on my desk.

i was new in n.Y. and leafed through the magazine. Page 5 upper left corner (i have remembered the location ever since) was the ad that changed my life

forever: “Change your smile while in New York”.

i contacted the dentist Jeff Golub-evans, explained that i was a newly graduated dentist from Denmark and i was curious about his ad. Jeff ’s wife was swedish, he loved the scandinavian and invited me down to lunch and clinic visits next day. excited, i met up to what i expected was a few exciting hours. but as the afternoon went said Dr. Golub “You can always come to nY as a tourist, now use your 10 days with me and go home and move some limits in Denmark “.

upon my return home in Denmark i fascinated told my colleagues and my professional organization about my “dental rebirth” and what was new about dentistry “over there”.at best, there was indulgent smile, at worst, acidity and professional jealousy of these new tones, and “what would that be good for?”. so i decided, alone, to organize my clinic as being the first in Denmark with “primary focus on


TBy Kim Sperly

Dress to the teeth - no matter what you wear


cosmetic dentistry and implant den-tistry”.

Dr. Golub received me in his small organization of cosmetic dentists (at that time almost 200 members, cur-rently over 6000 - american academy of cosmetic Dentistry) in 1988. 1992 i passed as the first (and still only shown) scandinavian aacD’s highest exam as ”accredited by the aacD.”

and the rest is history. clinic kim sperly (which today bears the name Palaecentret and has several dentists in the team) can in 2013 boasts of being the clinic with Denmark’s lon-gest experience in cosmetic dentistry.

we were the first with cosmetic dentistry, dental bleaching, with por-

celain veneers, with the removable orthodontic appliance inman aligner at a high level, and is still trendsetter in the industry.

that is why we also are the clinic that the medias most frequently contacts for questions about cosmetic den-tistry – most recent the controversy about dental bleaching that from nov 1st 2012 only can be done by dentists. bleaching can be done as a single visit treatment with e.g. products like Zoom, or as a combined treatment with a kick-start in the clinic and fin-ishing at-home with a bleaching gel in custommade plastic trays, or solely as an at-home treatment. all end up with the same result: beautiful white teeth. with the at-home trays.

(continued next page >)


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> the result is maintained with a good, regular oral hygiene and from time to time a touch-up bleaching with the at-home trays.

Palaecentret currently consists of den-tists James Mcissac, Marie nielsen and kim sperly, Dental hygenist lone nielsen and a dedicated team of dental assistants and receptionists.

we cover all aspects of modern den-tistry, from the half-yearly visits by checking, cleaning, preventive treat-ments to periodontal surgery, cos-metic surgery, bleaching, porcelain treatments with veneers, crowns and bridges, inman aligners and implants.

we are a happy team with a good mood and lots of energy, we are flex-

ible, always upfront with the latest knowledge and our patients are in the center as a partner and not a subject of treatment.

- and then we will look forward to seeing you at our clinic, that, with its flexible opening hours, can fit into even the busiest schedule.

Palaecentret, Palægade 7, 1261 copenhagen k, tel 3314 5650 email: [email protected] www.palaecen-tret.dk



april 6th. it takes off again, but this time in the concerthall in tivoli Garden.

tivoli Garden is one of Denmark’s biggest attractions, and that is why we have chosen to place the next show there in the center of copenhagen. this will create possibility for a spec-tacular show.

already after the first show in Denmark in 2012, more than eight countries were represented. with this succes we can already now look forward to more than 14 countries represented in the upcoming show, and still more are signing up.

International platformour vision is to create a platform with more possibilities for all athletes, with bigger exposure on international level.

the first wbff Denmark show has created the current world champion in the category ”Diva fitness Model” - andreia brazier.

an exposure that have resulted in making her one of the most wanted female athletes today. an international schedule that have given her a hectic year all over the world.

at wbff there is no doubt you will get what you expect both as spectator and athlete.

A show of great dimensionsathletes will get an experience for life, a lot of exposure and fantastic rewards and prices, s well as shootings for Magazines etc.

in addition there will be given Procard’s to all the athletes that fulfil the crite-rias. this will qualify you for partici-pation in the world championship in las vegas this year.

the audience will experience an inter-national show of the highest stan-dards, with show, entertainment and surprises, that nobody wants to miss.

wbFF lifts the business to a whole new level!

that is exactly why we wish that you will take the opportunity, if you have a dream of career within the fitness-, bodybuilding-, or fashion business.

if you only wish to enjoy a show of bigdimensions in the most beauti-ful concerthall in the country, then wbff is definitely the experience of the year.

for more information please visit us at www.wbff.dk, where you can apply as athlete, or buy tickets for the show.

wbFF - For people who dare to dream!


editor In Chief, FitnessYoussef badran

wbFF danish Championship



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By Svetlana Romanovawhere are you from and where do you live now? i grew up in siberia,

russia. i immigrated to canada and lived in vancouver for 6 years. at the moment i live on the caribbean island curacao. how’s life in Curacao? i am absolutelly in love with the cli-mate, it’s summer all year around, what else do you need? there are stunning beaches with crystal clear water. i just can’t stop taking pictures of incred-ible sunsets every night. i love that caribbean vibe, birds are singing, sun is shining. every morning i’m having breakfast while looking at the ocean, just can’t get enough of that view. it is definitely one of my dreams come true. there are some negative aspects on the island of course too, such as local people not being very friendly, it’s not as clean as canada and service in general is definitely not the best. but no place is perfect and there are definitely more pluses then minuses.

how did you get involved in fitness? i competed with the national russian Mogul olympic team for several years. after several serious back and knee injuries i could no longer compete. as soon as i started walking again, i signed up for a fitness leader course.later on, i successfully ran my own fitness club for several years until moving to canada. after moving to canada i tried to find myself in a new country. a friend of mine invited me to see a wbff championship show in vancouver and that’s when i decid-ed to become the next champion. you were injured several times in your life and during your skiing career. how did you handle that? it was very difficult for me to stay in the bed, but actually i am happy it happened to me because it changed my personality in many ways and helped me become a stronger person. My first injury was a broken verte-brate. i jumped too high, lost control and couldn’t land properly. Doctors told me that i would never be able to

from siberia to Paradise the amazing life story of svetlana romanova


compete again. i refused to believe it. i’ve read a book called, “story of a real man” multiple times, which told a tale of an amputee. it made me real-ize the great power of human spirit! i began training harder than ever. one year later, i returned to my sport to compete with the russian national team. a couple of years later i injured myself again. this time it was a knee injury (menisci, broken ligaments, broken bone). after the knee surgery i couldn’t walk for months. when i started walking again, i enrolled in a group fitness leader course. after each workout i had to puncture my knee joint to be able to continue working out. it was painful and annoying but i had promised myself that i will try a new career and i would not give up. in a few months i became a certified fitness trainer.

why did you decide to move to Canada from russia? i always wanted to live in more pro-gressive country with laws, which actu-ally work and have a better future for my children. after i goggled “best city in the world” vancouver popped up and i applied for immigration. all my family stayed back in russia.

what is your greatest achievement?i have 3 achievements that i’m proud of:1. becoming a member of russian national mogul skiing in 2 years after i put the skis on for the first time in my life.2. when i got my first fitness certifi-cate, i borrowed money from friends and started teaching group fitness classes in a basement. i was an instruc-tor, receptionist and a clean-team at



the same time. i worked very hard and always believed that it will be the best fitness center in my city one day! in a few years it became the most successful club in my region!3. i competed for the first time in my life in a fitness competition at the wbff bc championship 2010 and became an overall champion in fitness Model category, got a Pro card (without even knowing what it means) and also placed 3rd in bikini Model competition.

what foods do you recommend to somebody who wants to improve their physique?i always suggest to lower sodium intake, eat smaller meals 5-6 times a day, eating plenty of nuts, fruits, veg-gies and lean protein. i suggest not to eat late at night and always to have a

balanced breakfast. i don’t believe in short term diets and i think it’s a mat-ter of habit to fully commit to healthy eating. after being approached by tons of people about my diet, i developed several meal plans. now i am successfully selling them online through my website http://www.svetafitness.com/. i’m also sharing my free recipes on instagram(@fit-meal) and my facebook page (http://www.facebook.com/svetafitness).

how often do you train?lately i felt in love with short intense home workouts. usually i exercise 4-5 times per week only 15-20 mins. i watch my food and i don’t eat junk but i love my cheat meals on the weekends. :) consistency is key.



here you can meet and follow Svetlana:

http://www.svetaf itness.com/ http://www.facebook.com/SvetaFitnesshttp://twitter.com/SvetlanaRomanovhttp://www.youtube.com/SvetaRomanovaInstagram: @svetaromanova, @f itmeal



Most people think that getting in shape and having a six-pack abs takes hours in the gym.

researchers from holland concluded that the main cause of the accumula-tion of fat in the abdominal area is stress. stress contributes to increased levels of hormone cortisol, and as a result this contributes to storage of fat in the stomach region.

no matter how shocking it may sound, but to get beautiful lines or packs on a stomach is impossible without a spe-cial diet. hundreds of crunches with-out a proper diet are a waste of time. exercise will certainly strengthen the abdominal muscles, but abs will not show if they are still covered with fat. to get a nice tight tummy, you must set yourself up on a special approach to nutrition. the objective of this approach is to reduce the fat in the abdominal area, speed up metabolism and improve the functioning of the gastrointestinal tract. “six-packs are made in the kitchen and not in the gym!”Of course everything should be in the combination: food (most importantly), physical activity and staying in good mood.During the first stage while you form new eating habits, you have to give up potatoes, sweets, pastries and any product made of flour and alcohol. fruits and berries can be eaten only before lunch because of the large content of fructose. the consump-tion of salty foods should be reduced and should be abandoned altogether because salt retains water in the body, especially in the abdomen. instead of salt try using spices, garlic, onion, salt free seasoning and lemon.


secrets of six-pack absfollow these easy steps and you are there.By Svetlana Romanova

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svetlana romanova


free seasoning and lemon. water con-sumption plays a huge role in the formation of flat stomach. without enough water, the body’s metabolism slows down. You should drink 2.5-3 liters of water daily. thanks to water, toxins are removed from the body, metabolism speeds up and that aids in burning of fat in the abdomen.

in the fight against fat deposits it is recommended to eat 5-6 times a day, in small portions. the staple diet for flat stomach is made of vegetables rich in fiber; protein foods: chicken, fish, beef, beans, vegetable; fats: nuts, seeds, avocados, olive oil and peanut oil. eat oatmeal for breakfast to supply the body with carbohydrates. brown rice or sweet potato would be an ideal side dish for lunch. for dinner, your side dishes should only consist of veg-etables or legumes. the diet should be balanced and contain carbohydrates, proteins and fats. for breakfast, it is recommended to absorb the largest content of carbs. You can eat oatmeal, fruit, sweet potatoes, as well as foods containing fat and protein, boiled eggs and nuts or avocado for example. for lunch, i recommend an evenly balanced meal that consists of proteins, fats and carbohydrates in equal amounts. for dinner it is necessary to reduce the amount of carbohydrates. fish and vegetables, chicken and vegetables, salad and seafood, beans and beef, will be an excellent choice. You should eat between-meal snacks so that there’s food intake every 3 hours and the

metabolism is not slowing down. the absolute taboo foods are fried, sweet, fatty, salty, smoked or baked goods, fatty dairy products, canned foods, fast foods, carbonated drinks and juices with high sugar content.

naturally, all of these recommenda-tions may seem difficult to implement in real life of any person, so planning ahead is desirable in order to achieve success with my recommendations. Plan your purchases and make a list. have containers for the food and pre-pare food in advance for the whole day. also perform an audit of your refrig-erator and kitchen drawers. keeping a diary of food intake and exercises, taking measuring as continuous moni-toring of progress will help you be sure that you move toward your goal in the right direction.

the period of adjustment and adapta-tion to the new diet doesn’t come easy and usually takes 2-3 weeks. but once your body is adjusted, you will not have torturing memories of lush buns, chips and salty fries. when your body will stop craving for heavy carbs and your taste buds change - you’ll enjoy healthy and delicious food, and you will be rewarded with a beautiful slim figure with a toned stomach!



with summer just glim-mering in the distance - physique competition season slowly dawn on

athletes - before you know it, suddenly everything is about beaches- bikinis - and your butt!

Many celebrities are famed for this very asset (pardon the pun...) Jennifer lopez, shakira, beyonce, and these girls know how to work it to their full advantage! they look womanly, curva-ceous and sexy. i get asked daily how i get my butt and all i can really say is that combined with genetics (thanks mum and dad!) i’ve worked hard to build my butt and trained legs and glutes for many years without realising. Dancing, sprinting, weight training, its added up over time, but you can never get complacent, it’s a continual proj-ect. these days i love to target glutes purposely as it adds sexy curves to my athletic shape. leg day for me is abso-lutely my favourite training day! time to get back to basics with ‘the squat’ and the good old lunge to see how to build your butt. a good set of tight glutes is the hottest accessory so don’t leave yours behind.....

The Squatthe all time best! this will work thighs and butt for the complete package and strengthen your lower back and core.a shapely set of glutes doesn’t appear on their own just by owning a gym membership. unfortunately, just going for the occasional jog won’t do it either. they’ve got to be worked! for a gorgeous, toned butt to look hot in and out of your clothes, you’ve got

back to basics for a better buttthe secret to gorgeous glutesBy Sian Toal

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to squeeze! activate them by purpose-ly squeezing the through the action of pushing up. Drive in through your heels and visualise the muscle con-tracting.

Top expert tips!1) after warming up, use dumbbells or a barbell (weighted bar). or my per-sonal favorite.... decline leg press.2) Position feet about shoulder width apart, toes slightly turned out.hold belly tight, shoulders down and chest up.3) bend knees, keeping them in line with toes, as though you are sitting back on a chair then stand or push away squeezing your glutes.4) try different positions to hit differ-ent parts of your legs. feet together, wide turned out squats, single leg squats and leg press and feel the dif-ference’

The lungeone word.... wow! the results pro-ducer! every good bikini girl knows the power of the lunge. lunge to firm butt and thighs and assist in improv-ing balance and stability.

Top expert tips!1) ensure you’re standing in parallel, step back so that your back heel is lifted.2) bend both knees, body centre so that you achieve a 90-degree angle on both knees.3) keep your torso upright, abdomi-nals engaged and chest lifted.

4) experiment with different types of lunges and also different directions like sideways. i love walking lunges. take a big step forward and as you land, bend both knees to perform the lunge. travelling forward, bring up the back leg to repeat on the other side. You can add a kickback to this too for a bootylicious workout.

to top it off, high platform step-ups will give the secret ingredient to carv-ing out a great set of glutes.

1) use a chair, low wall in the garden, a gym step or even 2-3 stairs at a time in your house. 2) step up and down on the same leg engaging your butt to lift3) as you breathe out to step up, pull the core in tight4) add kick backs and experiment with speed to spice it up.

Absolute must: use weights on the squats, lunges and high step ups to intensify the workout and provide results. Don’t be scared to use weight, to condition a muscle it’s important to provide an overload.

for more tips and ideas you can find me on twitter @siantoalPt, facebook and www.onpointtraining.co.uk



saryn Muldrow has been high placed in many dif-ferent competitions as an amateur and profes-

sional in Denmark and foreign coun-tries. from the 80’s were Muldrow’s

international fitness carrier began she has won a range of titles such as Miss universe, european- and world champion. one of the most delight-ful titles of them all Miss olympia fitness that she won in 1996 which no other Danish athlete has been able to accomplish since. when Muldrow’s carrier slowly came to an end her heavy weights at the gym was replaced with color pencils and cameras. since, she has been able to develop as an artist and photographer. Muldrow’s paintings and photographs have been displayed in different places in Denmark and sweden.

Muldrow was born in the usa, but grew up in Denmark. Muldrow has always had a big passion for cooking, and has therefore been working in the food industry next to her fitness car-rier. it has always been her dream to release a cook book. i 2012 the dream finally became reality and her first cook book “fristelser fra mit køkken” was released. the cook book features all different kinds of recipes, because it was written through her competition days and the meals is also inspired by her current life in sweden. the book is very personal since it includes small stories and photographs she took from her life in sweden.

Delicious kitchen temptationsformer fitness champion shares her recipes!

S

saryn Muldrow


the wonderful cookbook of 110 pages can be bought online at saxo.com.

Cod Salad with sesame fried seaweed and balsamic glace

saryn Muldrow:Through my long f itness carrier one of my favorite protein sources was codfish. I eat it from early morning with rice, banana, and raisins. I found it being very simple and boring, but it worked and the pounds came right of me! My diet after the f itness carrier contains of healthy and low fat foods, but the cod have been “upgraded”. This Cod salad is served with fried seaweed and poured with balsamic glace. It’s delightful with a piquant taste where the taste buds have their pleasure with a combination of very different foods! It’s healthy, low fat, and the preparation time is minimum.

Balsamic glace:1 dl. Maple syrup1 dl. Balsamic vinegar1 tbsp. Oyster sauce

The ingredients are poured into a small saucepan and boil for approx. 10 min-utes. Stir occasionally. The glace poured onto a small pot or in a small dish and placed in the refrigerator until the next day. The consistency of balsamic the glace is a little half thick.

Sesame fried seaweed:

1 kelp (which also is used to roll sushi in)

2-3 tbsp. sesame seedsA little sesame oil for frying

Brown lightly the sesame seeds in a dry pan. Cut the kelp into thin strips. Heat the oil in the pan when it’s hot and then add the kelp. Raised the kelp for approx. 10 minutes until it becomes crispy and slightly change color. Add sesame seed and style to cool.

Cod Salad:400 g Cod100 g Prawns in brine1 handful of savoy cabbage1 carrot1 parsnip

Cook the cod tender. Savoy cabbage chopped, carrots peeled and cut into long strips with a thin peel, parsnips peeled and also strips the carrot. Boil a little water into a sauce pan. Blanch the vege-tables for about 2-3 minutes before being taken up and poured into a sieve to drain away. When the vegetables have been cooled down serve the meal on a plate with cod and prawns on top. Serve with sesame fried seaweed and balsamic glace.



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Fashion & Fitness Magazine March 2013 (English)