Train Like a Beast. Look like a Beauty




Train Like a Beast Look like a Beauty

Luke Hill, Owner and Head

Coach at Miss Fit Marbella - the women’s

only Boot Camp and Personal Training provider.

This year a study found that 63% of men would rather date a girl who trained or lifted weights. For the first time in years, it seems that it’s fashionable to flaunt the beautiful, womanly hourglass figure. After what seems like decades of seeing stick thin, shapeless models and celebrities sprawled across our televisions, newspapers and magazines; I for one am delighted that the well overdue pendulum has swung…




The likes of Beyoncé, Jennifer Lopez and Kelly Brooke are just some of the voluptuous household female favourites that both men and women have adored over the past decade but perhaps it has taken the Kardashian

Empire or fitness fever in social media to finally cement and pave the way for women to desire gorgeous curves and healthy, strong bodies.

BUT, ladies, it is NOT EASY! To get these stunning figures and to look like a beauty, you must train like a beast. As a personal trainer and owner of a women’s only boot camp, the question I get asked more than any other is:


“But if I train too hard or lift weights won´t I get too bulky, won’t I look like a bodybuilder?” My reply is always the same: ”NO!”


Unless you are lifting heavy weights for a few reps at a time and constantly overloading your body, you will not increase muscle size, become bulky or look like a bodybuilder! Genetically speaking, women have low levels of

testosterone and it would be very, very hard to put on muscular size and get bigger through lifting weights.

I would suggest that 95% of my women have the same two goals; fat loss in those stubborn areas and toning up. So, what would I recommend? Train smart, train hard and apply the principles of training to our sessions to

reach the goals we have set. Remember, fitness isn’t an unknown quantity. It is a secret we already have the answers to. It is a science and we can all reach our goals if we train correctly. We just need the education.

Many people believe (and I hear it almost every day) that low intensity, steady-state cardio such as going jogging, cycling or jumping on the cross trainer for 30 minutes is the key to the aforementioned weight loss and toning.

Scientists and researchers have time and time again dismissed that this is an effective way to lose weight but the

word is still not out!


Do not get me wrong, cardio has its place and is great for increasing our cardiovascular fitness and aerobic capacity but it also has its disadvantages.

For one, despite low intensity steadystate cardio being branded as the Fat Burning Zone (Approximately 50-60% of your Maximum Heart Rate) and a training method sustainable for long periods of time; the average person

would only burn between 300-600 calories per hour! Therefore it would take many hours of steady-state low

intensity cardio to burn off what we typically eat in a day.

In addition to this, low intensity cardio has been found to not only deplete fat stores (slowly) but it also leads to

a depletion of muscle and strength. Therefore, you may start to lose yourbody shape and those, oh so wanted

and desired, womanly curves.


So, I hear you ask, there must be a much more efficient and effective way of burning calories? And this is where I introduce to you… ”Resistance Training” (otherwise known as ‘Strength’ or ‘Weight’ Training) The mythical creature that makes everyone who does it; bulky and muscular right? Wrong!.

Resistance Training comes in many forms; the one that often springs to mind first and may be the reason

behind our fear of training like a beast… free weights! However, resistance training can also include, resistance bands, weight machines or simply using your own body weight.

I recommend a combination of all of the above but perhaps more importantly, I am a strong believer that

every session should have an aspect of Resistance Training in it. I would never take a session without my trusty

companion, Mr Resistance.

So what exactly are the benefits of

Resistance Training?


Not only will it increase your strength and anaerobic endurance, allowing you to work harder for longer; it has

been scientifically proven to be much more effective at burning fat than our old friend, steady-paced continuous

cardio and it builds lean muscle. (This is what gives our bodies shape and in short, lean muscle increases our metabolism, resulting in more efficient weight loss!).

A recent study from the University of Alabama found that women who followed ´Resistance Training´ 3 times

a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise).

By performing resistance training at 80-90% of your maximum heart rate (that is, training like a BEAST) our bodies find it hard to keep up with the oxygen intake needed by our muscles. The result, an oxygen debt. This debt has to be paid back and your body continues to burn calories whilst doing so. This has been phrased as the ¨AfterBurn Effect”.


Quite simply, by performing resistance based exercises whilst working at a high intensity, your body will burn more calories, will get you in the melting zone and the pounds will fall off. (The ¨AfterBurn Effect¨ can last for up to 48 hours after exercising!)

An Australian study into women performing high intensity resistance training showed that they lost an incredible 6 times more body fat compared to that of a similar group of women performing low intensity steady state cardio.

If you weren’t already packing your gym bag and about to head out the door to start ´Resistance training´, you will now! Especially when I tell you that an additional benefit of training like a beast and working at 80-90% of your

maximum heart rate (the anaerobic zone – without oxygen) is that it helps promote lean muscle growth and allows us to tone up!

Let me just clarify this one more time as it sounds too good to be true! ´Resistance Training´ will help you burn fat and tone up at the same time!

 So, there it is, time to ditch the running machine and replace it with some weights as ´Training like a Beast really will make you look like a Beauty!´


Weight loss

Increase in number of calories burned

during and after exercising

Increase in lean muscle

Strengthens bones and joints

Increase in body mechanics and


Increase in energy levels

Decrease in number of injuries and

disease prevention






Warm up!

Dinamic stretching and pulse raiser

Main Session

SQUATS ( Barbell )

Backwards Lunges ( Dumbbells )

Donkey Kicks ( Resistance Band )

Single Leg Calf Raise(Body weight)

Lateral Leg Raise(Cable Machine)

Ab Circuit

Throw Downs



Roll Outs








12 Each Leg

15 Each Leg

15 Each Leg

15 Each Leg

30 seconds each exercise

30 seconds rest between circuits

Cool Down

Slow Cardio to lower pulse and

Dynamic stretching

















Are you ready to


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Photographer Assistant: Aleksandra Foit Hair, Makeup: Liza Mayne Model: Hailey Queen @ Mac Models

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Have a lust for life this Valentine’s Day with kissable lips and flirty lashes Beauty Editor Liza Mayne gives readers a monthly update on all thing gorgeous. Keeping you up to date with all the latest Beauty bits for your makeup bag! 

duwolpDuwol: Reverse Lips There is nothing more frustrating then spending ages applying and perfecting a bright coloured lipstick, only for it to bleed out during the night. With this fabulous colourless pen, all your prayers have been answered as it stops lips from bleeding out. Draw around the outline of the lips, then secure it into place by pressing it in with your fingertips. The Gibraltar Soap Shop


Laura Mercier Illuminating Tinted Moisturiser Re-discover a more beautiful, youthful, radiant look with this Tinted Moisturiser; it helps blur out minor imperfections and softens the appearance of fine lines. It blends in very well and has a gorgeous texture. I found this product to be grease free whilst leaving the skin illuminated - living up to its name. A touch of colour evens out skin tone, while SPF 20 protects the skin from damaging rays.







Philosophy Kiss Me Exfoliating Lip Scrub Everyone craves baby soft, natural looking baby lips. When I first used this product it was like a facial for my lips. The scrub helps remove any dead skin without being too vigorous on the lips, making them feel really soft and completely smooth. Enriched with natural butters and oils, the Kiss Me Exfoliating Lip Scrub was created to help keep your lips in perfect kissing condition by exfoliating the dry, flaky skin.











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Happy Valentine’s!


Liza Mayne Hair &Makeup Artist

Assistance On Hand at HI CARE






When men and women are in the chronic stages of alcoholism it can often feel that there is no solution, no light at the end of the tunnel and no way out. It is a mind altering, organ destroying, crippling, debilitating disease that not only affects those afflicted but everyone around them.

Wifes, husbands, children, employers, friends and family… It destroys everything it touches and tears relationships and families apart. For so many years alcoholism has been misunderstood, “lack of will

power” they called it, “an inability to handle one’s liquor” they laughed, “a selfish and self-destructive habit”

they conceded. Even the medical profession has failed to comprehend the sheer desperation and despair

that it inflicts on its sufferers and their absolute inability to do anything about it no matter how much it affects their

family, their livelihood or their life.

It seemed that whilst cancer was a ‘real disease’, alcoholism was banished to the shameful and humiliating ‘addict’ connotation that meant that whilst it was a deadly and fatal disease, it deserved little attention, support or relief.




The HC Marbella International Hospital has set up a programme to combat alcoholism, based on the detoxification and rehabilitation of patients who suffer from alcohol addiction, together with psychological support to obtain the best results.

“We have a success rate of up to 70 per cent, depending on the circumstances of the patients”, says Dr. Carlos Triay, a highly-qualified specialist in General Medicine.

The anti-alcoholism treatment that HC Clinic offers is based on the detoxification and rehabilitation of

patients who suffer from this addiction, together with psychological support to obtain the optimum results.

Detoxification is the part of the treatment that protects the patients from the physical complications of abstinence,

but it does not change their behaviour or psychological problems. “During this process, which can last between 5 and 7 days, patients are closely monitored by medical staff 24 hours a day” explains Dr. Triay, “because the treatment may include the need for medication to be administered”.


After the detoxification process has been completed the patients move on to the rehabilitation phase, with psychiatric and psychological support to deal with their psychological issues, their social habits and their self-esteem, in order to avoid any chance of them falling back into addiction in the future.

“This treatment involves behavioural cognitive therapy and motivational interventions, which may be in family sessions, individual sessions or in groups”, says this specialist. He adds that at the same time, “we also evaluate other psychiatric illnesses such as depression, anxiety and personality disorders, and we will begin a treatment of

medication in accordance with the diagnosis of each patient, if necessary”, he also stresses that patients must have a strong motivation to overcome their addiction.

The Costa del Sol is renowned for its party lifestyle and its wild gregarious way of life – which means that the coast is awash with people suffering from alcoholism and most of them feel like there is no way out and no

escape. But, the HC Clinic is at hand to help even the most desperate cases and the team are having great success at turning lives around.

If you or someone you know is in need... why not contact HC Clinic and watch the sun flood back into your life again.


HC Clinic

Ventura del Mar, 11, Marbella

T: +34 952 90 86 28

The Mane Attraction


This month SOCIETY MARBELLA popped into Reflections Hair, Nails & Skin Care salon for a chat with two of the most talented hair stylists on the Coast, Jonathan Yeadon and Gerry Tona. We wanted to get the low-down on that must have hair trend – extensions. 

e2a2d81973a9fa8f8047c50fcb05af78Celebrity hairstylist Jonathan Yeadon, whose A-List clientele have included Victoria Beckham and Simon Cowell, is loved not only for his mind-blowing colouring skills but his outrageous personality as well. Gerry Tona is known as one of the best cutters on the Coast; his precision cutting skills have Marbella socialites fighting over appointments.

You are both extremely busy already so why did you decide to get involved with hair extensions?
Jonathan: We each have more than 25 years experience in hairdressing (God, that makes me feel old!) and there isn’t anything that we haven’t seen in that time, let me tell you. We are very knowledgeable about style limitations, such as bulk and length and, while we do our best to work around these factors, extensions give you the chance to rewrite any limitations. Gerry: Extensions remedy the issues that arise when hair is fine or thin. They also cover any split ends, pump up your existing hair body and add volume for that shampoo commercial look all women crave.

What are the benefits?

Jonathan: Celebrities like Paris Hilton, Britney Spears and Victoria Beckham regularly surprise the world with different hairstyles, changing colour, style and even the length of their hair over the course of just a couple of days. How do they do it? This magic is made possible with the help of hair extensions and a talented stylist. There are times when you think that a hairstyle change is needed. Hair extensions are a perfect way of seeing the end result without making the full commitment. You can add colour without any damage to your hair, even a crazy bright hue, as you can easily take them out when you’re over it. 

Gerry: They are not permanent. Unlike colour and cuts, extensions are reversible. Try them out, if you feel they’re not for you then remove them with no ill effect to your real hair. Turn that bob into a mane. If your existing hair is as short as three inches long you can get extensions, although the extent of your transformation may be limited if your hair is very short. You can grow your natural hair out, giving your hair a break and letting the extensions take the heat. While wearing the extensions your hair cangrow to the desired length.

Will they look natural?

Gerry: The goal with extensions is to obtain the most natural look possible. The way you cut extensions is key to this, it is all about the blending - no blunt cutting! You need to free hand, slicing to create a softer, more natural end. You can also play with the colour or length, and fill in spots that need it more than others; it’s a more accurate way to achieve the desired look. 

Jonathan - I have been disguising facelift scars for years so I think I can hide extensions! My pet hate is being able to actually see the extensions or when the natural hair is too short and the extensions are too long. It actually offends me. Seriously, a mullet doesn’t look good on anyone. I am a firm believer in using more than one colour to achieve a natural effect. With Great Lengths we have more than 50 shades of 100 per cent ethically sourced human hair to match the colour of your own hair precisely.

Will they damage the natural hair?

Gerry: When applied and maintained properly, the application will not damage your hair. The skill level of the stylist is crucial for a damage free application. There is no cookie cutter, one-size-fits-all application technique, as each client has different hair conditions and desired results that must be considered. This is why we always have an in-depth consultation with the client first. Not everyone is a suitable candidate for extensions.

Jonathan: Hair extensions, when handled properly, can give amazing results, but when applied with no care for the natural hair can leave the follicles and your own hair damaged beyond repair. I have had clients come in after having extensions applied by an unqualified technician and I have been shocked at the quality of hair and placement of the extensions. It was no wonder they had been losing hair. The other key issue is the maintenance. Extensions are not hard to maintain - you just need to keep an eye on them almost like you would with colour or anything else. If I give my client a time-scale to come back for a check up with me and they don’t, l I will be straight on the phone to them! Remember - not maintaining your extensions properly will reflect badly on me, so it’s in my best interests, as well as yours, for me to make sure you look after them.

What is next for you both? 

Gerry: The extensions market is evolving daily so we are constantly researching and learning about new techniques and products

Jonathan: You would be surprised to know that even some of the top brands have let the quality of their hair vastly decrease over the past few years. We will only ever use the best products available. If a brand’s quality starts to deteriorate we will already have sourced an alternative. If you don’t keep ahead of the trends you get left behind. We will always be striving to be the best extensions technicians on the Coast, I can promise you that. 




Centro Plaza 48, Nueva Andalucía Tel. +34 902 325 324 / 952 906 524 


Testimonials: “I’d like to thank Jonathan for my hair extensions. An amazing transformation.” - Nicola Linton “I love what Gerry has done with my hair. I now have the length and volume I have always wanted and my hair looks really healthy for the first time in ages. I am so happy.” - Lola Lindsay-Murray “Jonathan is amazing! He applied my hair extensions with great skill and care - 3 colours that match my own perfectly. He has transformed my hair from medium length to very long and you wouldn’t know that it’s not mine. God I love my hair.” - Rachel Collister




Feel Good Factor - Mask Your Beauty Hang-ups


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Dark Circle Corrector.

Dark circles are unavoidable, no matter how many hours of sleep you are getting. Camouflage is your best bet; use Bobbi Brown’s Creamy Concealer Kit. Go a shade lighter than your foundation for a brightening effect.

Brighten Up.

Run an off-white eyeliner along the inner rim of your eyes; it will not only make your eyes appear bigger, but also brighter. You can also give your eyes a boost with Optrex Eyedew Dazzling Eye Drops, which contain a hint of blue, to counteract the redness of tired, irritated eyes.

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