with Jane Bruton and Marianne Jones

This is a dynamic workout designed to push you. If you’re a beginner there are lower impact modifications throughout.

Each exercise is performed twice or more with a 20-30 sec rest period between sets. For your first time, just try performing 1 set of each move. As you advance to two sets you can adjust rest periods according to your individual recovery time.

For a quick burst when you have a limited amount of time, one set of each move is better than nothing at all. Choose a kettle bell that enables you to perform the move with good form. Quality over quantity is a must for That Girl. There are some great value kettle bells available online. Jane and I aim for three sets of each move.

On days with Marianne, we add segments from That Girl Original workouts. We always finish with some abdominals, lower back and a long stretch.

Grazia-1

1: KETTLE BELL SQUAT SWING

How She Does It:
Aim for 15-20 swings, rest 20-30 secs and repeat. This exercise is about technique so work with a kettle bell heavy enough to challenge you, but light enough to enable you to keep good form throughout (That Girl suggests 6-14kg).

Why She Does It:
A dynamic movement that targets the posterior chain; engaging the butt, hamstrings, abdominals, upper back and shoulders.

Position:
Stand with feet slightly wider than hip-width apart with kettle bell between your legs on the floor, point your toes slightly outwards. Squat down by hinging at your hips and grab the KB with two hands. Checklist: Back is straight, abdominals engaged, chest lifted, and gaze ahead.

Action:
Engage your abdominals and lift the kettle bell off the floor as you gently swing it backwards through your legs. Now keeping your body weight in your heels, brace your abdominals tight and engage your gluts as you snap your hips forwards explosively to swing the KB up to eye level. Keep the gaze ahead. Repeat the swing by hinging at the hips to squat backwards, allowing the kettle bell to swing between your legs again.

Hot Tip:
The power to swing the kettle bell should come from your hips and not your arms. Make sure your gaze does not wonder as this will throw your form – keep the gaze ahead throughout.

Grazia-2

2: SINGLE ARM SQUAT SWING

How She Does It:
Aim for 10-15 swings each arm. Rest 20-30 seconds and repeat.

Why She Does It:
In the single arm swing the core muscles have to work harder to maintain balance.

Position:
Stand with feet slightly wider than hip-width apart with kettle bell between your legs on the floor.  Make sure your toes point slightly outwards. Squat down by hinging your hips back and grab the KB with one hand. Checklist: Back is straight, abdominals engaged, chest lifted, and gaze ahead.

Action:
Engage your abdominals and lift the KB off the floor as you gently swing it backwards through your legs. Keeping your body weight in your heels, brace your abdominals tight and engage your gluts as you snap your hips forwards explosively to swing the KB up to eye level. Repeat by hinging at the hips to squat backwards, swinging the KB between your legs again. Place the kettle bell down after you have completed 10-15 reps and repeat on the other side. Both sides counts as one set.

Hot Tip:
The power to swing the kettle bell should come from your hips and not your arms. Make sure your gaze does not wonder as this will throw your form – keep the gaze ahead throughout

Grazia-3

3: LUNGING “GRAZIA LIVE” SWING

How She Does It:
Repeat 10-15 each side. Rest 20-30secs and repeat both sides. Superset this exercise with side kick through.

Why She Does It:
Works the entire leg musculature whilst incorporating balance, co-ordination and flexibility. You can do this exercise as a side lunge without the kettle bell swing.

Position:
Stand with feet together and arms by your side, kettle bell in right hand.

Action:
Step the left leg out to the side into a lunge position so the left knee bends at 90 degrees as you swing the kettle bell through the legs, hinging from the hips. The right leg remains straight with your heel firmly on the floor. The Left arm simultaneously reaches up and gently backs to open through the chest. Step the legs back together as you return the KB to the outside of the right leg with control.

Hot Tip:
Be mindful not to rotate the spine as you row the KB.

Grazia-4

4: STEPPING ROW

How She Does It:
Repeat 8-12 each side. Rest 20-30 secs and repeat.

Why She Does It:
Works the upper back targeting the latissimus dorsi, rear deltoid and bicep, as well as challenging the abdominals that act as a stabiliser.

Position:
Stand with feet together and arms by your side, KB in right hand.
Action: Step the left leg out to the side in a lunge position so the left knee bends at 90 degrees. The right leg remains straight with your heel firmly on the floor. Reach the KB towards the floor and holding the lunge stance, row the KB up towards your outer ribcage for 2 reps before returning to standing.

Hot Tip:
Be mindful not to rotate the spine as you row the KB.

Grazia-5

5: STATIC ROW

How She Does It:
Repeat 8-12 each side, rest 20-30 secs and repeat.

Why She Does It:
Works the upper back targeting the latissimus dorsi, rear deltoid and bicep, as well as challenging the abdominals that act as a stabiliser.

Position:
In a side lunge position, left knee bent and right leg straight, back of left palm against the left thigh, abdominals engaged.

Action:
Keeping your back straight, row the kettle bell up into your outer ribcage and return, it is important to keep this movement well controlled.

Hot Tip:
Be mindful not to rotate the spine as you row the KB.

Grazia-6

6: DROP LUNGE WITH SHOULDER PRESS

How She Does It:
10-12 each side. Choose a kettle bell or dumbbell that allows you to perform required reps with good form. You can also do this exercise without a weight, especially if you’re new to the move (see modifications for low impact version).

Why She Does It:
This one challenges the butt and legs, upper back and shoulders. It boosts your heart rate and challenges dynamic stability.

Position:
Start standing feet together. Hold the KB in your right hand at shoulder level with palm facing inwards. Chest is lifted and gaze forwards.

Action:
Jump Split the legs apart into a lunge position dropping the body straight down between your feet as you drive the KB upwards into a shoulder press. Make sure you allow your hips and knees to bend deeply to absorb the shock. From here drive both feet into the floor and launch your body back to standing returning the KB to shoulder level.

Low impact version: This exercise is also easily performed as a low impact move. Take this option if you are new to exercise or high intensity work. From standing, simply step back into the lunge and return to standing with you arms by your side. If you are a beginner its important you master this move first. Then add the shoulder press with the KB as you step back in the lunge returning it to shoulder level as you step the feet together.

Hot Tip:
Control the landing maintaining a balanced foot position with the front knee in line with the foot and back knee in line with the hip. Land softly on the whole foot and avoid landing on just the toes.

Grazia-7

7: PLIE KETTLE BELL JUMPS

How She Does It:
Repeat 12-15. Rest 20-30 sec’s and repeat.

Why She Does It:
This one up’s the tempo. If you’d prefer to keep it low impact, simply eliminate the jump. Works the legs and butt whilst testing endurance.

Position:
Standing feet together, hold the KB with both hands at chest level, elbows pointing outwards. Spine is straight, chest is lifted and gaze forwards.

Action:
Softly jump your feet apart into a wide plié squat bending your knees to a 90-degree angle, the toes turned out. From here, push down through your heels and softly jump the feet back together. Modification: You can eliminate the KB from this move to focus on the plié jumps. (Increase the reps 15-30). If the plié squat is new to you then I recommend mastering this move before adding a weight.

Hot Tip:
Low impact version: Stand with feet turned out, wider than hip width at two and ten o’clock. Hands on hips. Spine is straight, bend your legs to a 90-degree angle. Think of the knees opening out to the back of the room rather than collapsing inwards. As you return think of drawing up through the inner thigh muscles and contracting the gluts at the top of the move. You can hold the kettle bell at arms length or chest level to add some resistance.

Grazia-8

8: JANE BRUTON CHALLENGE

How She Does It:
Repeat 10-12 times, one squat and lunge equals one rep. Choose a lighter KB and check out the modifications.

Why She Does It:
Challenges balance, co-ordination and endurance. Works the legs, butt, core and shoulders.

Position:
Feet are shoulder width apart, toes pointing forwards. Hold KB in both hands at chest height.

Action:
Sit down and back into a squat position. Place your body weight in the heels as you straighten the arms to lower the kettle bell. Your upper body tilts forward slightly, spine is neutral and your gaze forwards. Return to standing raising the KB back up to chest height. Step your right leg back into a deep lunge so both legs bend to 90 degrees. Simultaneously reach the KB into the left hand. Repeat the move, alternating sides. Modification: I also like to do this exercise holding the KB at chest height throughout, or you can eliminate the KB and use this as an endurance exercise. If doing this, repeat 15-20 reps similar.

Hot Tip:
You want to keep your weight in the heels as you squat, and in the front heel on the lunge.

Grazia-9

9: SQUAT AND PRESS

How She Does It:
Repeat 8-12 x rest 20-30 secs and repeat.

Why She Does It:
Works all the major leg muscles and butt as well as the chest and front shoulder.

Position:
Stand with feet wider than hip width, turned out two and ten o’clock. Spine is straight, gazing ahead. Hold the KB with both hands at chest level.

Action:
Keeping the spine straight, bend your legs to a 90-degree angle. Hold in the squat position. Push the KB out in front of you and back to chest level before returning to standing.

Hot Tip:
Think of the knees opening out to the back of the room as you squat down, rather than collapsing inwards.

Grazia-10

10: JANE & MARIANNA PLANK REACH – GRAZIA GIRLS LOVE A PLANK, ESPECIALLY THIS ONE!

How She Does It:
Repeat 8-12 maintaining form. Rest and repeat.

Why She Does It:
This stability exercise challenges the entire core including the abdominals, butt and lower back.

Position:
Come into full plank position with your feet a little wider than shoulder width apart. Your shoulders are in line with your wrists. Your back is straight and neck is long as you gaze downwards. Abdominals engaged.

Action:
Focus on keeping your hips still and maintaining abdominals engagement as you raise the opposite arm and leg off the floor in line with your body. Keep the movement controlled, using the butt to lift the leg. Pause in the position before returning the limbs. Switch sides but taking the time to focus once again on maintaining stillness around the hips.

Hot Tip:
You can simplify this move by performing the exercise on all fours. Seperate opposite arm and leg to hip height whilst keeping the hips level and abdominals engaged. If you’re strong in plank but struggle on your hands then try this move on your forearms, it’s still a challenge!

Grazia-11

11: ATTITUDE “LOVE” KICKS

How She Does It:
Repeat 20-30 reps 1-2 sets each side.

Why She Does It:
A butt lift with a difference.

Position:
Kneel on all fours. Place your left forearm on the floor facing inwards whilst staying up on the right hand.

Action:
Engage your abdominals to initiate the move and raise the bent (right) leg to hip height. From here, aim to kick the right leg upwards and out. Keep this under control, pushing out through the heel. Reverse the move to return the leg.

Hot Tip:
If you find the move hard then start with just the bent leg lift and advance to adding the kick out later on. You can use a light ankle weight (0.5-1kg) If you find this move easy – but believe us, two sets is quite a challenge.

Grazia-12

12: LOWER BACK REACHES

How She Does It:
Repeat one set each side, 8-12 reps rest and repeat.

Position:
Lie on your stomach with your arms bent so your fingertips are at the sides of your head. Your neck is long and gaze is to the ground. You want to lift your abdominals upwards away from the mat in this position.

Action:
Exhale, keep your abdominals pulled in and lift your upper body slightly off the floor keeping the pelvis firmly down. Inhale and hold. Exhale and reach your right arm towards your right hip allowing the body to follow in this lateral reach. Inhale, return the hand to the side of the head and lower back down. Repeat the move on the opposite side.

Hot Tip:
If you find this one tricky then work on the back extension and lowering phase for now, advancing over time to the full move.

Grazia-12

12: LOWER BACK REACHES

How She Does It:
Repeat one set each side, 8-12 reps rest and repeat.

Position:
Lie on your stomach with your arms bent so your fingertips are at the sides of your head. Your neck is long and gaze is to the ground. You want to lift your abdominals upwards away from the mat in this position.

Action:
Exhale, keep your abdominals pulled in and lift your upper body slightly off the floor keeping the pelvis firmly down. Inhale and hold. Exhale and reach your right arm towards your right hip allowing the body to follow in this lateral reach. Inhale, return the hand to the side of the head and lower back down. Repeat the move on the opposite side.

Hot Tip:
If you find this one tricky then work on the back extension and lowering phase for now, advancing over time to the full move.

Bloating Beating Recipes Bursting with Bite!

We all know the feeling; you have been looking forward to the all-too important party all year long, you have your hair done, nails in check and an outfit that would make even Cara D shake in her Jimmy Choos… but then the unconceivable happens. The bloat.

Bloating can be caused by a large spectrum of things. For many of us the development of food intolerances is the most common cause. Whether it is wheat, gluten, sugar or dairy, avoiding these bloat causing foods can be tricky! They seem to creep into the most unpredictable foods…I mean, since when did chicken soup contain gluten?

To ensure the bloat doesn’t ruin your night we have developed 3 specialised recipes designed to make you feel cleansed, light and energised. Each recipe is free from wheat, refined sugar and dairy and is packed with tummy loving nutrients to keep that stomach as flat as buckwheat pancake.

Debloat

The Belly Busting Breakfast Juice (1 serving)

This recipe will give you a bigger energy boost than your trusty double shot skinny latte!

Ingredients

2 carrots
2 oranges
1 pineapple peeled and diced
2cm cube of ginger
Splash of lemon juice
Pinch of turmeric powder

1)    Wash the carrots and put through a juicer

2)    Follow with a peeled cube of ginger and the pineapple pieces

3)    Squeeze the juice of the oranges, discarding the pips and add into the juice mixture

4)    Add a splash of lemon juice and a pinch of turmeric

5)    Shake or mix well

Ginger: Fresh ginger is amazing for relieving symptoms of gastrointestinal distress and is commonly used for eliminating intestinal gas and reducing bloating. Ginger contains zingibain, a protein digestive enzyme, therefore helping bloating and gas caused by protein rich foods.

Pineapple: Regularly eating pineapple supplies you with a fair amount of potassium and also Bromelain. This is an enzyme that aids in digestion by breaking down proteins in the stomach which will help you retain a flat tum!

Lemon: Provides a cleansing effect of citric acid to help clear out the digestive system.

Oranges: If you long for a flat stomach then soluble fibre is your new best friend. Oranges contain over 3 grams of fibre in each medium fruit; this slows down digestion and helps pass food through the digestive tract a lot more easily.

Turmeric An anti-bacterial, anti-inflammatory and powerful antioxidant, this delicious spice is loaded with protein, dietary fiber, potassium, magnesium and vitamin C, E and K. Enjoy in tea, curries or soups and you will soon see improvements in your immune system, weight and digestion.

Flapjacks2

Winter Flapjack Bars (makes 55)

Ingredients:

2730g rolled oats
450g pecan nuts
750g hazelnuts
1950g honey
600ml water
9tsp ground cinnamon
3/4 tsp (less than 1tsp) ground cloves
41/2 tsp salt
600g dates
600g cranberries

1) Preheat oven at 180°C.

2) Chop dates and cranberries into chunky pieces – soak in boiling water for 20 minutes.

3) Meanwhile toast the oats and nuts in the oven at 180°C until slightly golden.

4) Mix together in a bowl: water, honey, cinnamon, cloves, salt and whisk until well combined.

5) In another bowl, mix together oats, pecans, and hazelnuts – drain dates, cranberries and add to this bowl.

6) Once everything is well combined, add the mixture water/honey/spices/salt and make sure everything is well coated.

7) Line a baking tray with baking paper and pour mixture evenly. Cover with baking paper and press down to get it even all over.

8) Bake in the oven for 8-10minutes at 170°C. It should be a little soft on the top when taking out of the oven. Leave to cool and cut using a serrated knife.

DebloatAvocado

Avocado Snack Pots (serves 1)

Whip up a small pot of this zesty avocado pot; you never know when you might need it! Quick and easy to prepare and full of anti-inflammatory ingredients.

Ingredients

1 ripe avocado
1 spring onion finely sliced
¼ cucumber diced
1 tbsp. of pumpkin seeds, toasted
Pinch of chilli flakes
Splash of lemon juice
¼ carrot peeled and cut into batons
Salt and pepper

1)    Peel the avocado and slide into small chunks

2)    Add a splash of lemon juice

3)    Finely slice the spring onion and cucumber and add to the avocado

4)    Using a fork, toss the mixture- slightly squeezing down every now and again to bruise the avocado

5)    Add the pumpkin seeds and chilli flakes and season with salt and pepper

6)    Dip the carrot batons into the mixture and enjoy!

Avocado This creamy wonder fruit does more for you than ease bloating discomfort. Sodium causes water retention, but potassium, high in avocados, releases water – making you feel lighter and less bloated.

Cucumber Cucumbers serve as a natural diuretic, helping our bodies flush out toxins and feel less bloated. They are rich in sulphur and silicon, which stimulates the kidneys into better removal or uric acid.

Pumpkin seeds Excellent way to prevent unwanted flatulence and bloating. Pumpkin contains lots of Vitamin A, potassium and fibre that help aid digestion.

Groupv1.jpg

Roasted salmon with Butternut Squash, Kale & Fennel with a Lemon Yogurt Dressing (serves 2)

This recipe is as nutritious as it is delicious. Perfect hot or cold, simply prepare the night before- pop it in the fridge and take to work the next day.

Ingredients 

2 portions of salmon, remove the skin
½ butternut squash
1 fennel bulb
2 stems of Kale, picked and washed
1 tps. Fennel seeds
200g-soya yogurt
1 lemon
Salt and pepper
Coconut oil
1 minced garlic clove
Flaked almonds

1) Peel and slice the butternut squash into medium size chunks

2) In a roasting tray add a heaped teaspoon of coconut oil, the butternut squash, salt and pepper and the fennel seeds

3) Cook on a high temperature until tender

4) 5 minutes before removing the butternut squash from the heat, add the thinly sliced fennel

5) During this time add another small teaspoon of coconut oil to another baking tray, add the salmon and roast for approximately 25 minutes

6) Quick fry the kale in a very hot pan with coconut oil, garlic, salt and pepper

7) Mix together the butternut squash and kale mixture

8) Add a splash of lemon juice to the soya-yogurt, with a some salt and pepper

9) Serve the salmon on the bed of vegetables with a small drizzle of the yogurt lemon dressing. Add a sprinkling of almonds for an extra protein punch!

10) Wait to cool then pop into your lunchbox ready for tomorrow’s lunch

Salmon A great source of protein and very high in omega 3 fatty acids, which are essential when trying to reduce inflammation. It is also packed with vitamin B6 which acts as a natural diuretic.

Kale High in vitamin K and omega 3 fatty acids, Kale has all the perfect components of the ultimate anti-inflammatory vegetable.

Fennel Seeds Fennel seeds are the ultimate quick fix to beat the belly bloat. Compounds in fennel relax muscles in your digestive tract and allow trapped gas to pass.

Coconut oil Coconut oil has been found to benefit digestive disorders including IBS and microbial related tummy bugs. Fatty acids in coconut oil contain anti microbial properties, which have a soothing affect on bacteria, candida, or parasites that cause poor digestion.