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Eat yourself beautiful!

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For your skin to look its radiant best, it needs to be nourished by the best beauty nutrients. Our skin thins as we age, becoming drier and less supple as levels of sebum, collagen and elastin fall. As well as moisturising it from the outside with skincare products, ensuring you eat plenty of skin-nourishing ingredients is proven to make a visible difference. Boost your beauty from within with these top age-proofing foods... Cold-water fish: Wild salmon, trout, sardines and herring are rich in protein, helping repair your skin at a cellular level. They also contain omega-3 fats for supple skin. The pink colour in trout and salmon is due to astaxanthin, a powerful anti-inflammatory carotenoid that increases skin elasticity. Stinging nettles: These greens are one of the richest sources of the beauty mineral silica, crucial for the formation of collagen, which keeps your skin tight and wrinkle-free. Silica deficiency can cause poor skin elasticity and texture. Nettles are also a good source of the hydrating molecule hyaluronic acid.  How to eat them? Always pick them wearing gloves and then cook them like spinach (they loose their sting once cooked). Add a small handful of nettles to your meals daily. They can substitute for spinach in any cooked recipe. You can add them to lasagna, or throw them in soups or stews. There are plenty of online recipes. Butter beans: A great store-cupboard staple, these beans help your skin produce hyaluronic acid; known as nature’s moisturiser. As you age, levels of this moisture packed substance fall, leading to reduced elasticity and a loss of tone and plumpness. Add a portion of butter beans two to three times a week to soup or stews. Sweet potato: This tasty veg is full of betacarotene, which can boost your glow and protect your skin from UV damage. Sweet potatoes are also a good source of vitamin A, which strengthens skin tissue; and B vitamins, which aid circulation to carry nutrients to your skin. They also aid the production of hyaluronic acid for a more youthful complexion. Steam or bake them with the skin on to maximise nutrient intake. Kiwi fruit: Fibre-rich kiwis are a great source of vitamin C, which aids collagen production as well as smoothing skin and boosting radiance. Kiwi fruit are also full of anti- ageing antioxidants. Tofu: A great source of protein, calcium and vitamin E, this soy based food has traditionally been eaten to keep skin looking fresh and youthful. It is thought to firm skin and reduce the appearance of fine lines. Tofu is also rich in omega-3 fats, zinc and calcium. Cucumber: With its high water content, the humble cucumber is a top hydrating beauty food. It contains collagen-building silica and skin-strengthening sulphur, which tone and firm skin. It’s also rich in vitamins A, C, E and K. Quinoa: This gluten-free seed is high in protein, with all the amino acids your skin needs for renewal. It also contains silica for strong, elastic skin and omega-3s and antioxidant polyphenols for reducing inflammation. Meanwhile, the amino acid lysine aids tissue repair. Pineapple:This sunshine fruit is especially high in vitamin C, which stimulates the production of collagen and elastin and has antioxidant properties that protect the delicate skin on your face and neck from damage and breakdown. Other vitamin C-rich fruits include papaya and strawberries. Oats: Swap your morning toast for a bowl of oats and you’ll get a good dose of essential fatty acids and silica to boost collagen and elastin for firmer, toned skin. Oats also contain hyaluronic acid, which bathes collagen and elastin in moisture, keeping your skin hydrated.
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These classes have been specifically designed to allow participants to work at their own intensity level, with the ability to modify all exercises according to their own personal fitness.

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A person new to training or an individual with below average fitness levels can be termed as a beginner. These classes are also suitable for those returning to exercise after a break/injury.

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A person training at intermediate level should have a fair amount of base fitness and coordination and thus can be exposed to a higher intensity workout.

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At an advanced level, the participant should have experience in subjecting themselves to high intensity training on a regular basis. Every person starting off as a beginner should aspire to reach this level.

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