6 Protein-Rich Morning Meals

Kiss that boring breakfast goodbye! These protein-filled morning meals are sure to make the most important meal of the day even more special.

Food is fuel, and breakfast is the most important meal of the day. Skip the rushed protein shakes and water-and-oatmeal bowls, and treat yourself right. Make your mornings count, and get excited to hop out of bed with these breakfast dishes that are sure to meet your macros and please your palette.



1 PROTEIN CINNAMON PANCAKES

We've entered the fall months, and nothing says comfort like a stack of post-workout cinnamon pancakes. This recipe is a favorite of cover model and athlete Melih Cologlu. In addition to being linked to healthy glucose metabolism, that added dash of cinnamon makes just about anything cozy.

6 Easy Ways To Burn More Fat!

If getting hypershredded is on your Christmas wish list, you'll need to up your fat-burning game! These 6 tips will help you knock off that last little layer of unwanted holiday weight.

There's no doubt about it: Following a healthy diet and exercising regularly will help you burn fat and build muscle, provided you stick to one goal over time and remain consistent. However, once you hit your primary goal, chances are you won't be satisfied. (If you give a mouse a cookie, right?) You may even set your sights on sculpting a more hardcore physique!

That's when you have to make some more advanced changes to your workout and nutrition regimen. This sounds well and good, but figuring out the right changes to make can often be confusing and overwhelming.

BEGINNING BODYWEIGHT STRENGTH TRAINING FOR WOMEN

Bodyweight training just might be the answer you've been looking for! It's a great way for anyone to build strength, and you can start where you're at right now. This is where it all begins!

Ladies, if you're interested in adding more strength training to your regimen but aren't sure about gym culture or weights, then calisthenics is the way to go.

Why? The most obvious reason, of course, is that you can train anywhere you want as opposed to having to navigate the gym. But that's just the start. Because calisthenics involves getting stronger by moving your own body, it also has plenty of carryover to modalities like yoga, pole dancing, and gymnastics. If you want to perform better at every other activity you do with your body, you'll no doubt find that a little extra strength will help.

Keep on running!

Do you love running? Are you the queen of the 5K and maybe even the 10K too?

After all, if you can run 5K or 10K successfully, what’s to say you can’t tackle a longer distance with the right training? And with

so many exciting races on the running calendar this year, there’s a lot for runners to look forward to, whatever your level.

‘Obstacle races are continuing to grow in popularity. They are appealing to a new audience as well as seasoned runners, because of their stop-start nature, and focus on fun and teamwork. Ultras are also popular, as more marathon runners are realising that going “beyond” .

But you have to be mentally prepared for the distance, too. So we’ve put together our solutions to common distance running issues to get you in the zone.

Hypnotise yourself slimmer, faster, fitter!

Could using the power of your mind really help you to achieve your goals?

Struggling to beat your personal best, lift heavier weights or lose those last few pounds?

Learning to hypnotise yourself could be the answer, according to Valerie Austin, hypnotherapist and author of new book Self-Hypnosis: Work With Your Subconscious Mind To Reach Your Full Potential.

‘Hypnosis allows you to reprogramme your mind by removing old, unhelpful thoughts and replacing them with new, positive beliefs and associations,’ she says. Best of all, you’ll see results fast, with minimal effort. ‘Once you’ve mastered self-hypnosis, which isn’t difficult to learn, it only takes a few minutes a day for two weeks to re-programme your subconscious to direct you to do what you want,’ Valerie adds. Just a few minutes every day for a fortnight? Even we can find a way to squeeze that in!

Save time, supercharge results!

Smarten up your fitness act for a total-body workout in a flash

We all live such busy lives these days – whether it’s putting in long hours at the office or juggling the school run with the housework and a part-time job. So finding a spare hour to squeeze in a good workout at the gym isn’t always easy. In fact, for many of us it can seem almost impossible!

But why should a lack of time get in the way of your workout goals? These days you don’t have to dedicate a whole hour to getting in tip-top shape. We certainly don’t! Here at WF, we reckon we’re pretty good at being time savvy. So, with a little help from the experts, we’ve come up with eight amazing (and simple) ways you can fine-tune your routine to save time and achieve awesome results. It is possible, we promise!

4 Exercises to Lift Your Boobs

Get ready to bust a move—and boost your bust.

Nothing short of surgery or gaining body fat can actually increase the size of your breasts. As for making them look bigger, well, that's why the chunk of change we spend on bras each year is larger than the GDP of Iceland.

Push-ups and padding aren't your only options, though. "Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger," says Jen Comas Keck, a certified personal trainer and former figure competitor.

Let's be honest: This workout won't turn A cups into Bs or beyond. But if—like most women—you rarely train your chest, then you're missing out on a natural way to add a little extra oomph.

7 Secrets to a Flat Stomach

Follow these tips to get toned, enviable abs

It may not be a secret that the best way to a six-pack is regular exercise and a healthy diet (even if it's no diet at all), but there's a right way and wrong way to a flat stomach. Read on for the ultimate guide to getting flat abs.

1. Know the Formula Getting flat abs isn't about starving yourself or living at the gym. Reducing belly fat involves a mix of smart eating and effective exercise. Make sure you eat enough food to keep your body from experiencing hormone imbalances; eating too little (fewer than 1200 calories a day) reduces the amount of the fat-burning hormone leptin in your body, which will slow down weight loss. And if you're just exercising without changing your diet, you'll spend a lot of time at the gym with little result. Read more about the dieting and exercising formula for reducing belly fat here.

You Don't Have to Leave Your Bedroom to Do This Effective Workout

You can even keep your PJs on!

This article was written by Gotlhokwang Angoma and provided by our partners at Women’s Health South Africa.

It's that time of year when everyone and their moms start taking their workouts indoors and claiming the limited treadmill and mat real estate. But working out doesn't have to mean waiting for whoever has the 10-pound dumbbells to freaking bring them back already. (Seriously, just bring them back!)

(Looking to gain muscle and a sexy, toned body? In her book, Lift to Get Lean, Holly Perkins, certified strength and conditioning specialist, explains how you can score a slim figure in four weeks.)

Curves Ahead: Toning Your Hourglass Figure

Get your hourglass figure in traffic-stopping shape

The shape: Curvaceous like Beyoncé or Scarlett Johannson, woman with curvy body types are balanced beauties who fill out a bikini top and bottom. When they gain weight, it tends to be all over. Like pears with larger chests, they have the curves, but what they usually lack is all-over muscle tone.

The Rx: Without some full-body toning exercises, hourglass-shaped girls run the risk of popping out a little bit too much, especially in the thighs and upper arms. To keep a shapely yet firm figure, curvy body types should pay special attention to their extremities.

The Workout:

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

9 Fitness Tips for a Killer Body

Use these kick-ass tricks from Malin Akerman's trainer, former Navy SEAL Logan Hood, to get a killer body of your own

HOW TO MOVE

Do it in threes

"Any workout has three variables: weights, intensity, and volume," Hood says. To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another.

Don't give up on the pullup

Pullups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Hood suggests doing plank pulls: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

5 Leptin Diet Rules

The Venus Factor™ diet uses knowledge of the importance of the Leptin hormone, derived from fat tissue. Here, Byron, a leading Leptin expert, distills his experience with the Leptin hormone and the Leptin diet in the following video. We all know the quality of the food we eat is important. However, it is just as important when you eat as what you eat. The Leptin diet is the secret to getting more energy from less food. This is not a fad diet, a calorie manipulation scheme, or a starvation routine masquerading as a real diet. It is a lifestyle for eating properly, grounded in the science of Leptin.

Here are the 5 Rules of the Leptin Diet:

1. After dinner, never eat – Give yourself at least  11 to twelve hours between dinner and breakfast – finish eating dinner at least 3 hours before bedtime

Venus Factor workout

There are so many weight loss programs to choose from, but only a few of them ever work. A simple search on any search engine reveals an endless list of weight loss techniques that promise great results in just a few days. The truth, however is that some effort has to be put in any legitimate weight loss program before any desirable results are visible. Take the Venus Factor Workout for instance. This is a proven weight loss plan that has been around for quite some time now. It is solely designed for women who would like to meet their fitness goals without gambling with their health and it only takes 12 weeks to complete. This article shares more information on the subject.

WEIGHT LOSS: IS VENUS FACTOR LEGIT?

With all the new weight loss programs coming out each year, you have to start to wonder if any of them truly work or if they’re all just hyped up by people trying to sell the actual program.

Well, this year rolled around and once again we have several new weight loss trends such as Garcinia Cambogia and the Venus Factor. We’re only going to examine one in this article, though: Venus Factor.

This program is designed specifically for women and we’re told it helps to speed up women’s metabolism.

The hormone “leptin” which is found the female body, is referred to as the “starvation hormone”. Here’s a little explanation of how it works.

The Venus Factor Diet Review

The Venus Factor by John Barban is unlike any other diet plan or exercise program in the world—and I should know!

Like too many women, my struggle with weight and body image has been a nearly lifelong one. I was a naturally skinny kid; as such, I never thought about what I ate. During my junior year of high school, though, something changed: I gained 20 lbs in a year and couldn’t understand what was happening to me or why.

My mom challenged me to go on a diet with her, as a sort of competition—probably the worst thing you can do to a teenage girl with blossoming body-image issues! Worse, I had no idea how to eat right, so instead I’d try to live off two apples a day for as long as I could. As you might imagine, “as long as I could” was not very long, and every few days I’d end up bingeing on takeout Chinese, feeling terrible about myself, and eating more to make myself feel better… you know how it goes.