A C T I V E L I V I N G 3 .

L O R N A J A N E . C O M 8 .

A C T I V E L I V I N G 9 .

L O R N A J A N E . C O M 1 0 .

A C T I V E L I V I N G 1 3 .

A C T I V E L I V I N G 1 5 .

L O R N A J A N E . C O M 1 6 .

A C T I V E L I V I N G 1 7 .

L O R N A J A N E . C O M 2 0 .

A C T I V E L I V I N G 2 1 .

L O R N A J A N E . C O M 2 2 .

A C T I V E L I V I N G 2 3 .

4 CLEAN & PRESS (WITH DUMBBELLS) {CAN ADD PUSH-UPS} x 10 REPS

5 CROSS MOUNTAIN CLIMBERS x 50 REPS (25 EACH SIDE)

6 STRAIGHT LEG JACKKNIFES WITH ONE DUMBBELL (OR MEDICINE BALL) x 20 REPS

♦ Place heels slightly further than shoulder width & turn your toes

out to 45°.

♦ Lower into a squat, with your chest up, back straight & knees

pointing to your toes.

♦ When you’ve reached the bottom of the squat (knees at 90° or just

below) power up into the air, jumping nice & high.

♦ Land again into a sumo squat, without locking your knees. Repeat.

♦ Stand with one foot on top of a bench (your whole foot

- not just your toes).

♦ Using the power of your raised (front) leg, stand up as if

walking up stairs, raising your back knee to your chest.

♦ Slowly lower using the strength of your glutes. Repeat.

♦ Start in push-up position on your hands & toes.

♦ Using your abs & hip flexors, bring one knee towards your

opposite elbow in a diagonal motion.

♦ Return to your starting position & repeat with the

opposite leg.

♦ Starting slowly, turn this into a fast motion. Keep your body

flat, core switched on & ensure the moving leg doesn’t

touch the ground.

♦ Assume starting position by lying on your back with your

legs straight & feet together. Hold dumbbell with both

hands over your head.

♦ Sit up with the dumbbell held straight-armed, raise your

legs at the same time.

♦ Using your abs, sit up until the dumbbell almost touches

your toes & slowly lower to starting position.

♦ Tap your heels & dumbbell on the ground. Repeat.

♦ Start in sumo squat with both hands close to your chest,

holding dumbbell upright.

♦ Lower into the squat (knees at 90° or a bit lower), pointing

your knees toward your toes.

♦ Raise up by pushing through the heels of your feet, keeping

your knees wide & body upright.

♦ Hold one dumbbell in each hand at your side, bend

your elbows & curl the dumbbells towards your chest (hammer curl).

Keep your elbows close to your sides.

♦ Push the dumbbells above your head, fully extending your arms & lower

the dumbbells in the reverse motion.

♦ Bend at hips & knees to place dumbbells on the ground.

♦ Stand up with correct posture. Repeat.

TIP FOR BEGINNERS:

Instead of straight legs, bend your knees & pull them to your

chest while sitting up with the dumbbell. Don’t reach too far,

the goal is to crunch to your knees, not reach out over them.TIP FOR ADDED PUSH-UP:

Jump your feet behind your body to land in a safe

push-up position (don’t let your hips sink when you

land with your feet).

L O R N A J A N E . C O M 2 4 .

A C T I V E L I V I N G 2 5 .

L O R N A J A N E . C O M 2 6 .

A C T I V E L I V I N G 2 7 .

L O R N A J A N E . C O M 2 8 .

A C T I V E L I V I N G 2 9 .

MOST POWERFUL SUPERFOODS?

Local greens, other veggies and fruits you can you get fresh (such

as lemons, spinach and kale).

Nutritionist to the stars and New York Times

best-selling author Kimberly Snyder spills her beauty

secrets in an ACTIVE LIVING exclusive. Writing to us

from her tent in the African wilderness, this jet-setting

beauty whiz is changing lives across the globe, one

green smoothie at a time.

ONE AWE-INSPIRING BOOK…

Autobiography of a Yogi by Paramahansa Yogananda.

It opened my eyes about ten years ago. If you have an interest in

yoga or meditation, do check it out.

CURRENT LOCATION?

Right at the moment I’m at the edge of the Serengeti. The last 3 days

I’ve seen over 40 lions, 3 leopards, 3 cheetahs, countless elephants

and giraffes… Before this I was in Rwanda working with my charity

Gardens for Health International.

TOP TRAVEL TIPS?

Be flexible and enjoy yourself - stressing too much about food will

hinder digestion and not help your health at all. Right now, probiotics

and malaria pills are saving me. I also carry digestive enzymes to

break down heavier-than-usual meals (can’t be too picky when you

travel!) and lots of bee pollen, which I eat for energy.

NUTRITION SECRETS?

1. Eat as closely to nature as possible. My clients drink my Glowing

Green Smoothie, where the fruits and vegetables are blended and the

juice and fiber is intact vs. a green juice (which is processed, as the

fiber is extracted and it is no longer a whole food).

2. Adopt a high (if not all) plant-based diet in keeping with the shape

of our digestive tract, which is similar to plant-eating chimpanzees and

gorillas.

3. Soft drinks, artificial sweeteners and other such processed items

are not part of nature and will hinder your natural beauty!

BEAUTY ROUTINE?

I keep it simple and use mostly natural products. Lots of coconut oil

on my skin, sulfate-free hair products and I only wash my hair twice

a week to keep it from drying out.

HOW TO GET HEALTHY (FAST)…

Drink the Glowing Green Smoothie, cut dairy, gluten and excessive

oils, eat lots of Dharma’s Kale Salad and other recipes in The Beauty Detox Foods and take up a meditation practice.

ORIGINS OF THE GLOWING GREEN SMOOTHIE...

I was sitting in my kitchen in the West Village of New York City one

day and I blended a bunch of greens from the market. Then I saw a

banana and had a strange inspiration to add it in. I ran over to make

my roommate at the time try it. Voila! That was the beginning of the

Glowing Green Smoothie.

L O R N A J A N E . C O M 3 0 .

When you detoxify your body, the results show on your skin.

♦ Drink hot water with lemon every morning.

♦ Stick to organic whenever possible.

♦ Exercise (but not to excess).

♦ Take a magnesium oxygen supplement before bed.

♦ Eat a high plant-based diet (or all, as I do).

♦ Drink a lot of water and avoid excessive caffeine.

♦ Drink plenty of pure water throughout the day.

♦ Eat a lot of raw foods that contain their own water, like salads

with lots of brightly colored vegetables.

♦ Avoid caffeine and alcohol, which are dehydrating.

♦ Take in extra fluids when you are hot, unwell, stressed or plan to

exercise.

♦ Start each day with a Glowing Green Smoothie.

♦ Stick to whole, plant-based foods such as fruits, vegetables, whole

grains, nuts and seeds.

♦ Eat plant foods rich in omega-3 fatty acids, such as chia seeds,

walnuts and green veggies.

♦ Eliminate refined sugars and common allergens such as wheat, soy,

dairy products and peanuts.

♦ Minimize or eliminate animal protein. If you do eat animal protein,

choose organic, naturally raised, and pastured meats like free-range

organic poultry.

Sunlight is important because it supplies valuable Vitamin D. To that

end, you need to get about 10 minutes of sunlight on the skin each day

to allow your body to synthesize Vitamin D. Too much sunlight, however,

can be harmful, just like anything in excess.

A C T I V E L I V I N G 3 1 .

♦ 1 tbsp. coconut oil

♦ 1 cup millet

♦ 3 cups water or stock

♦ Salt and pepper

♦ 2 tbsp. chives, finely chopped

♦ 2 tbsp. fresh coriander, chopped

♦ 2 cups spinach

♦ 1 cup pineapple, diced

♦ 2 oranges, segmented (keeping the zest and leftover orange for the dressing)

♦ 1/3 cup pecans, toasted

♦ Juice and zest from orange scraps

♦ 2 tbsp. olive oil

♦ 1 tsp. Dijon mustard ♦ Salt and pepper

♦ 18 ounces white fish fil lets, chopped into 1 inch cubes

♦ 2 tbsp. fresh coriander, chopped

♦ 1 inch knob ginger, finely grated

♦ 1 clove garlic, minced

♦ Pinch of chill i f lakes

♦ Juice and zest of 1 lime

♦ 1 tbsp. roasted sesame oil

♦ Salt and pepper

♦ Leftover marinade from above

♦ 1 tbsp. tahini

♦ 1 tsp. fish sauce (optional)

♦ Juice from 1 lime

♦ Water, if needed

A C T I V E L I V I N G 3 3 .

♦ 1/2 cup quinoa flakes

♦ 1 cup boiling water

♦ 2 tsp. honey

♦ 1 tsp. vanilla extract

♦ 6 slices fresh pineapple

♦ 1 punnet blueberries

♦ 2 cups natural yogurt

♦ Handful of pecans

♦ 2 cloves garlic, minced

♦ 1 tbsp. roasted sesame oil

♦ 1 tbsp. tamari

♦ 1/2 tbsp. mirin

♦ 1 red chill i, finely chopped (add chill i to your taste)

♦ 1 lime, juiced

♦ 1 large carrot, made into noodles using a julienne peeler

♦ 1 zucchini, made into noodles as above

♦ 1 capsicum, finely sliced

♦ 2 spring onions, finely sliced

♦ 11 ounces prawns, peeled

♦ 1 egg, whisked

♦ 1 tbsp. fish sauce

♦ 1/2 bunch coriander, to serve

♦ Lime wedges, to serve

♦ 1 cup macadamias

♦ 1 cup coconut flakes

♦ 1 cup almonds

♦ 1 tbsp. honey

♦ 1 tsp. sugar-free chai spice

♦ 2 cups natural yogurt

♦ 1 tbsp. honey

♦ 1 tsp. vanilla extract

♦ 1 cup berries (if using frozen, make sure they are defrosted first)

♦ 2 tbsp. natural yogurt of choice

L O R N A J A N E . C O M 3 4 .

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