Lizell Erwee

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'Give all children the chance to show their talents'

Around 20 per cent of children in England have special educational needs (SEN) – it's time we addressed the current policy that limits their potential, argues Duncan Rollo<p>As the principal of two special needs schools, I usually welcome the onset of a general election. Strange, you may say, but I do …

Fitness News

The 13 Best Fitness Lessons from 2013<p>ICYMI: It was a pretty awesome year for fitness<p>This year was filled with fascinating fitness research and must-try tricks that are enough to motivate even lifelong gym-haters. Need a quick refresher before you dive into your New Year's resolutions? Read on for …

HIIT Workout: What It Is And Why It Works

<i>By Amy Schlinger for Life by DailyBurn</i><p>HIIT is all the hype lately. According to a survey conducted by the American College of Sports Medicine, it’s one of the two top fitness trends for 2014 (the other being bodyweight training). So what’s this type of training all about? What is it with HIIT?<p>HIIT, …

40 Ways to Relax in 5 Minutes or Less

Because you can't always take a vacation when you need to de-stress<p><i>By Shana Lebowitz for Greatist</i><p>There are 364 new emails in the inbox, those new pants are covered in scalding coffee, and the next conference call starts in exactly five minutes. In other words, it’s the perfect time to relax. When …

Non-violence

4 Retirement Mistakes 30-Somethings Make--And How They Can Avoid Them In 2014

Any wise financial planner knows to get a second opinion on her own retirement plan. So I wasn’t surprised when a 30-year-old colleague asked me to be her second look, and I gave her my opinion freely.<p>As you’d expect from a Certified Financial Planner ™ professional, she had her basics down. She …

Isometric Workout for Women

Exercise 1 Wall Seat<p>Get your thigh muscles firing (and burning). Place your feet about 18 inches from a wall, hip width apart <b>(A)</b>. Sit back and down so your back is flat against the wall, and your upper legs are parallel to the ground. Raise your arms, dumbbells in hand, so they’re also parallel to …

Strength Training for Runners

Exercise 1 One-Legged Deadlift<p>This slow-burn move builds powerful hamstrings (for tackling those hills) while challenging your balance and increasing your stability. Holding 8- to 10-pound dumbbells, stand tall <b>(A)</b> and shift your weight to one foot. Slowly hinge your upper body forward at your hips, …

7 Pilates Moves for a Strong, Sexy Back

Hit the mat and try these exercises for a sculpted back<p>Pilates is probably best known for its abs-sculpting power, but it can tone every part of your body, including your back. Try these seven moves from the <i>Women’s Health Big Book of Pilates</i> and people will be begging you for the secret to your …

Yoga

Pilates Exercises for Abs: Quick Moves That Flatten Your Belly

Exercise 1 Kneeling Butterfly<p>Kneel on the mat facing away from the anchor, knees hip-width apart. Raise your arms out to shoulder height and lean forward slightly, keeping your body in a straight line from head to knees <b>(a)</b>. Inhale and twist your torso to the left, pulling the right handle overhead …

The Super-Quick Fat-Burn Workout

Exercise 1 Lunge Run<p>Stand with your feet hip-width apart, arms at your sides <b>(a)</b>. Step back and lower into a reverse lunge, then pump your arms like you're running for three to five seconds, keeping your core tight <b>(b)</b>. Press through your front heel to return to standing, then quickly repeat on the …

The 15-Minute "Work Out Any Time "Workout

Exercise 1 Leg Curl<p>Lie faceup on the floor, knees bent and both heels on a towel; lift your hips until your body forms a straight line from knees to shoulders <b>(a)</b>. Slide your heels away from you as far as you can without dropping your hips <b>(b)</b>. Pause, then return to start. That's one rep. Do …

Start Running: The Beginner Running Plan

New to running? Or starting to run again after a long layoff? This is the beginner running plan for you.<p>You can become a runner (really)—or pick up running again.<p>This running program, designed by coach Jenny Hadfield, co-author of <i>Running for Mortals</i>, will take you from running newbie to 30 minutes …

Exercise

Ways to be fitter and healthier this week

Keep us posted on your progress and successes throughout the week. Use the hashtag #WHFitList, and share it on your social feeds—and mention @WomensHealthMag, of course.<p>Good luck!<p><i>—Amy Roberts, NASM-CPT</i><p><b>1. Hop to it</b><br>Add 30 to 60 seconds of jump rope between each set in your strength workout to boost …

45 Best Body Secrets

Get your best body ever with 45 of our best health secrets and tips.<p>Get your best body ever with 45 of our best health secrets and tips.

Gym Germs: How to Stay Clean While You Work Out

Gross, sure, but not necessarily a health risk. There’s no concrete, scientific evidence that finds that gyms will make you sick, according to Elaine Larson, PhD, director at the Center for Interdisciplinary Research on Antimicrobial Resistance at Columbia University.<p>That said, having good gym …

101 Greatest Running Tips

It can be tough to stay motivated—especially when you're tired or the weather sucks. But we've got 101 reasons why you can't quit—from our friends at Runner's World<p>"Stop fighting it!" That's what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back marathon. "Don't …

Running for Beginners: FAQs

<b>Can I run in sneakers?</b><br>Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also …

6 Reasons to Start Running

3. Your knees will thank you<p>Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National Health and …

At Home Exercise Equipment

<b>A Hand Towel</b><br>All you need to give your bodyweight routine an extra boost is one of these. Need proof? Try the 15-Minute Anytime, Anywhere Workout.<p><b>Cans of Soup or Sauce</b> <b><br>"</b>It's essentially the same thing as using lighter dumbbells," says Wolin. One of her exercise suggestions? Front Shoulder Raises: …

7 Awesome Ways to Use a Foam Roller

Knock out muscle pain with the foam roller.<p>Aching muscles can last for days, so speed up your recovery by rolling them out. These seven exercises from <i>Shape-Up Shortcuts</i> only take 10 to 15 minutes. Grab a foam roller—like the LuxFit Premium High Density Foam Roller—and do them after a workout, …

Take the Pilates Hundred Challenge

The name Hundred comes from the number of arm pumps and breaths required as you hold the position with your core muscles engaged. We’ll show you the step-by-step instructions, below, taken from our new book <i>The Women’s Health Big Book of Pilates</i> by our friend and Pilates instructor Brooke Siler. But …

3 Easy Guided Meditations For Relaxation

<i>The stress and strain of constantly being connected can sometimes take your life -- and your well-being -- off course. GPS For The Soul can help you find your way back to balance.</i><p>GPS Guides are our way of showing you what has relieved others' stress in the hopes that you will be able to identify …

9 Ways To Become The Master Of Your Own Mind

Many of us spend an exorbitant amount of time and energy -- not to mention money -- taking care of our bodies, and trying to keep ourselves looking and feeling our best. But when it comes to the mind, less attention (literally) is paid. Taking care of the mind can come as an afterthought, and often …

How to Curb Sugar and Carb Cravings

<b>Stock Healthy Alternatives</b><br>When you have plenty of tasty, nutritious snacks on-hand (like apples and nut butter), junk food is out of sight, out of mind—and out of your stomach, says Sanfilippo. Want more low-cal ideas? Load up on these yummy healthy snacks.<p><b>Get More Sleep</b><br>When you don’t sleep well, …

How to Stick to Your Workout for Good

<b>1. Embrace the outdoors</b><br>Women who adhered to their plan for the long haul went outside for their workouts. In fact, they worked out nearly 11 minutes longer each day if they did their moderate to vigorous exercise outdoors. Exercisers who gave up, on the other hand, were at the mercy of their gym’s …

Is Mindful Eating the Key to Weight Loss?

Another good idea: Before taking a bite, ask yourself if you'd still be eating right now if you were eating food that was the opposite temperature (say, a bowl of sorbet instead of chili nachos). Lots of people think they're hungry when all they really need is a sweater. (So bring one when you eat …

The Eight Habits Of Extremely Successful Entrepreneurs

Great entrepreneurs don’t write great books. In fact, they don’t write many books at all.<p>Neither fact is surprising. Successful entrepreneurs are typically too busy innovating to write down much of anything. And on those rare occasions when they attempt to create a book, it’s filled with what they …

The Most Successful Leaders Do 15 Things Automatically, Every Day

undefined<p>Leadership is learned behavior that becomes unconscious and automatic over time. For example, leaders can make several important decisions about an issue in the time it takes others to understand the question. Many people wonder how leaders know how to make the best decisions, often under …

5 Ways to Decompress

<b>Listen Up to Shut Up</b><br>If sitting still makes you want to dig your nails into the chair, then you're probably nowhere near ready for silent meditation. Instead, buy a mind-body relaxation CD, on which a trained professional talks you through a guided meditation session. This will allow you to focus on …