Innholdsfortegnelse for November 2015 i Women's Fitness

Want to stay well all winter? Then now’s the time to prime your body – and you can start today with this month’s H&F magazine! You’ve heard of juicing and the 5:2 diet but have you tried the new 5:2 Juice Diet? Restricting your diet to 500 calories twice a week is a proven way to lose pounds and boost health. But now experts say that what you eat on fast days is as key as how much you eat. If you’re only eating 500 calories, you need to ensure they’re packed with nutrients. And juicing is one of the easiest ways to do this. Try it yourself with our ‘The 5:2 Juice Diet’ plan (page 56), featuring recipes from juice guru Jason Vale. Too tired to work out? It…

‘I get up at 6.15am and grab breakfast, either porridge and banana, or scrambled eggs and avocado. I do the school run and am in the office for 9.30am. I usually go straight into a meeting to organise the day’s priorities. ‘Prior to Neom, I worked as a journalist for 10 years, working until 10 or 11pm each night. I was younger then, so it was exciting, but it also became the catalyst for starting the brand. I noticed my peers were stressed out and not sleeping well, and I kept thinking, “if it’s like this now, what’s it going to be like in 10 years when we have children?” ‘The thinking behind Neom (neomorganics.com) came from me wanting to help women lead naturally healthy lives. We started off with…

Caitlin McGowan, group fitness manager at Equinox London (equinox.com) ‘Good news – exercise can dramatically change the shape of your bottom. How? Simply hit your glutes from all angles. Our Best Butt Ever class is split into three key segments to strengthen, shape and lift. We use loop resistance band exercises to activate your glutes, then heavy dumbbell moves [such as curtsy lunges and squats] to work the muscles. Finish with box jumps as your glutes are the muscles responsible for jumping!’…

Front raise Reps: 30 Works: Shoulders, back and core Stand on your resistance band, holding one end of the band in each hand with your palms facing your thighs and your abs and glutes engaged to help with your balance (A). Keeping your arms straight, raise them towards your shoulders, being careful not to lean back as you lift the band (B). Hold for a second, then slowly lower your hands to the start. Pull and twist Reps: 8 Works: Back, shoulders, core and obliques Wrap your band around a sturdy, fixed object at shoulder height. Take hold of the band with both ends in your left hand and step your left foot back (A), then drive your left elbow back. Pause here for a second, then twist your shoulders…

From the cool, crisp air to the golden hues of nature, autumn can be a great time of year but, often, the cooler weather and darker evenings can leave you feeling sluggish, lacking in energy and vulnerable to colds and viruses. Don’t despair – the secret to feeling energised could be as easy as brewing a cup of tea. Make the right blend and you can give your body a therapeutic boost, whether you need focus in the morning or a zap of get-up-and-go come 3pm. As people become more health focused and aware of what they put in their bodies, the popularity of herbal and more exotic teas has sky rocketed. According to consumer analyst Mintel, sales of traditional tea have dropped six per cent, while sales of its…

BREAKFAST ‘I love breakfast and have the same every morning: two boiled eggs, followed by a shake where I blend up 35g of oats with one scoop of Kinetica Whey Protein Powder (£39.99 for 1kg; kineticasports.com). I also mix in some linseeds, half a banana and some unsweetened almond milk. As I’m up early every morning, I’ll prepare my shake the night before so that I just have to whizz it up the next morning.’ SUPPLEMENTS ‘I take GLC2000 glucosamine (£45 for a 60-day supply; glc2000.co.uk), vitamin B, vitamin D and omega 3 fish oils.’ LUNCH ‘My lunch is normally a salad. My favourite is chicken salad. I usually use spinach leaves, tomatoes, beetroot, avocado, chicken and a little bit of chorizo, and I mix in around 40g of brown…

Two days a week, you’ll follow the Fast Day juice plan on the right. Try Vale’s healthy juice recipes below or use your own favourites. All the juices below contain around 125-150 calories, helping you easily stick to your 500-calorie fasting day allowance. For the rest of the week, follow the Non-Fast Day eating plan on the opposite page. Start your day with a juice or smoothie, then aim to eat two super-nutritious meals, such as Vale’s recipes opposite. Simple! JUICE 1: WATERMELON, PEAR, CUCUMBER & MINT COOLER This is rich in zinc, vitamin A and C, plus vitamins B1 and B6. The combination of watermelon and zinc makes this really hydrating. • ½ medium cucumber• 1/8 watermelon (skin on)• 1 pear• 1 small handful fresh mint• 1 small handful ice 1) Juice all the…

body goal, turning up to every training session should be a non-negotiable part of your workout plan. So what can you do to stay on top of your goals when life is crying out for you to let them slide? Listen to our panel of experts – that’s what. These fitness pros have a solution to just about every exercise hurdle you could possibly face, so we’ve tapped them for their ultimate obstacle fixes. Because none of us is immune to life’s little plans. That stack of papers the boss dropped on your desk at 4:55pm, casual drinks with friends that turned into a late night out, or a sickly child who won’t leave your side – life’s unexpected curveballs can easily scupper your training plans altogether. In fact, research…

Running kit that combines style and substance can take your workout from zero to 100. Not only does it make you feel good, comfortable, supported and visible, but it protects you from the elements. What’s more, great activewear can even make you motivated to work out, thanks to a process called enclothed cognition (how our clothes influence the way we feel), according to scientific research published in The Journal of Experimental Social Psychology. Aside from giving you that mental edge, new technology – from foam soles to compression panels – can give you a boost in the physical stakes. Everyone wants different things from their kit, whether you’re an adventurous trail runner or gentle jogger. To help you find the gear for you, we’ve identified four common running tribes and…

Do you strive for perfection? If the answer’s yes, you might be setting yourself up for a fall. Concerns about being flawless can sabotage success, according to a study by the Society for Personality and Social Psychology. Researchers found ‘perfectionistic’ anxieties had the strongest negative impact at work, contributing to stress and burnout. The study’s authors recommend perfectionists set smaller aspirational goals and work towards these in a proactive manner.…

H&F’s Emma Lewis tries a massage that uses warm bamboo sticks. What? Bamboo Joint Release Experience, £225 for approx 1.5 hrs. Where? Espa Life at the Corinthia, Whitehall Place, London SW1A 2BD; espalife@corinthia.com. 'I know I should stretch more, but hardly ever get round to it. Sound familiar? Then this treatment, in extremely luxurious surroundings, is one to put on your Christmas list. It's designed to help fitbies and those with tense muscles stretch out and release tight areas, improving flexibility and joint mobility too. 'My therapist, Silvia, let me choose the oil for my treatment – I picked Restorative, which is calming and balancing – then had me lie on my front on a heated bed under a towel while she gave me a gentle exfoliating massage. She then…

Wherever you would use oil or butter in cooking, you can substitute it with coconut oil. I find using twenty five per cent less than the listed amount of butter works just fine. Coconut oil also has a special kind of sweetness that means you can cut down the sugar you use in a recipe by a third, but it doesn’t make savoury things taste sweet. As well as using coconut oil instead of butter in baking, try using almond milk instead of cow’s milk and substituting a mixture of gluten-free flours, such as coconut and almond flours, instead of plain flour. While you can use unsweetened cocoa powder in recipes, cacao is much better for you as it retains all its nutrients and antioxidants (the beans aren’t roasted). I…

RECLINING TWIST POSE BENEFITS In Iyengar yoga theory, twisting moves such as this one help to isolate and compress your digestive organs, which, in turn, helps to remove tension around the stomach area. Twisting moves can also help stimulate your digestion, while relieving gas and constipation, which helps to make your stomach look flatter and firmer. HOW TO DO IT • Lie on your back. Pull your right knee in towards your chest and extend your left leg on the floor. Place your right foot on your left thigh just above the knee. • Drop your right knee to the floor on your left side and place your right arm in line with your shoulder. • Rest your left hand on the outside of your right knee. • Turn your…

STAR LETTER POST-OP POSITIVITY I was full of admiration for Kerri Parker when I read ‘I ran a marathon after brain tumour surgery’ (October issue). It can’t be easy to get your fitness back after a major operation and it was interesting to learn how Kerri achieved this. I also admire my cousin, a PE teacher who has had five major abdominal operations and is temporarily wearing a colostomy bag. He hasn’t let this stop him. He is teaching again and goes mountain biking and running. There’s the possibility of him having a reversal operation soon, but even if he can’t, his positive attitude towards running, training and exercise will see him through. Amazing! Kimberly Yessen, Cambs BUDGET BITES I’m looking for work at the moment, so I was very…

Hooked on running? There’s a reason for that. According to ground-breaking research in the journal Cell Metabolism, running decreases levels of the body’s hunger hormone, leptin, which in turn sends a signal to the brain’s pleasure centre that increases your incentive to run. Confused? It’s all to do with our primal need for food – the body thinks it’s hunting for food, which ups our motivation for physical activity. The bonus: the more you exercise, the lower your body fat and leptin levels, and the more you feel the euphoric effects of the leptin-reward link. Nifty.…

INDOOR CYCLING: it’s the hot workout that the fitness crowd loves to hate. There’s pumping music, sweat dripping on the floor and a screaming instructor – you better believe that indoor biking classes are not for the faint-hearted. Yet indoor cycling remains a mainstay on most gym class schedules. Our guess is that’s because half an hour of stationary cycling burns a whopping 210 calories*. But calorie burn isn’t enough – fitness fans want toned arms, a good time and a revived mind to boot. Enter the latest breed of cycling classes, where the biking meets dancing, sci-fi and much more. Think part cycling, part dance or part exercise, part meditation – these bike combo classes offer Spinners more fitness bang for their biking buck. ‘It’s an exciting time for…

SOUND BITE ‘During the week, I try to eat healthily, so that means salads. No sugary drinks. I try to keep it lighter but nothing too regimented.’ Taylor Swift IS SALT MAKING YOU FAT? You’re supposed to cut down on salt to keep your blood pressure in check, but could avoiding the salt cellar keep you thinner, too? Research in the journal Hypertension shows a link between salt intake and weight that’s independent of total calorie intake. However, professionals urge caution. ‘I wouldn’t want to see the public misled into thinking that cutting salt alone will reduce their risk of obesity or help them lose weight,’ says Dr Susan Jebb, professor of diet and population health at the University of Oxford. But it is one more potential reason to cut…

ROAST ROOT HOUMOUS Serves: 2-4 400g can chickpeas, drained 100-300g roast roots, such as carrots, parsnips, celeriac and perhaps some roast onion Juice of 1 small lemon 2 tbsp tahini or thick natural yoghurt 2 tbsp olive or rapeseed oil, plus extra to finish 1-2 garlic cloves, finely chopped ½ tsp cumin seeds, bashed, or a good pinch of ground cumin, plus extra to finish (optional) Good pinch of dried chilli flakes, plus extra to finish (optional) Salt and freshly ground black pepper 1 In a food processor, whizz the chickpeas, roots, lemon juice, tahini or yoghurt, oil, garlic, cumin and chilli flakes together until fairly smooth. If it’s too thick, thin with some hot water until you achieve the consistency you like. 2 Season to taste with salt and…

We’ve all got bad habits, but if nail biting is one of yours, listen up. Scientists from the American Academy of Dermatology have revealed chomping your talons can damage the tissue that makes the nail grow and leave you vulnerable to infection. Dr Parsons, one of the study’s authors, advises replacing the bad habit with a good one, identifying the triggers (for instance, boredom, stress or anxiety) and weaning yourself off, one nail at a time. Here’s to beautiful, healthy nails!…

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What inspires her ‘Music, light, colour, great architecture, art, movies, travelling, friends – I get inspiration from a lot of things. It’s about constantly learning new things in life and having different experiences. We couldn’t possibly get bored, could we?’ Her biggest health tip ‘My most obvious tip is to keep moving, but I think one of the main things I learned as a dancer was hydration and I don’t think we realise how important it is for us – if you’re dehydrated, you’re more likely to get ill, so drink up!’ Retiring from ballet ‘I’ve loved every minute of it, but I don’t miss it anymore. I think I danced as much as I could have. I was incredibly lucky that when I left my career there was nothing…

Whether it’s leggings or crop tops, activewear has been all about bright, fun prints for a while, so it was only a matter of time before bold colours and pretty patterns made their way onto our fitness equipment, too. US company Yoga Design Lab’s fashion-forward, functional and eco-friendly mats (made from biodegradable natural tree rubber) are now available in the UK. Go brighten up those yoga classes! GET 10% OFF! Head to yogadesignlab.com  & enter ‘BNPK77DQ’ at the checkout. Offer ends November 11.…

LEGS Use the momentum from the squat to help drive the kettlebell upwards. HEELS As you stand, push the floor away with your heels. THRUSTERS Reps: 15 Benefits: Gets your heart rate up for a cardio boost, and works your quads, glutes, abs, shoulders and arms. Hold the sides of the kettlebell handle, and stand with your feet a little wider than shoulder-width apart. Squat down until your hips are parallel to your knees and your elbows are inside your knees. Keep an upright posture (A). As you straighten your legs to stand up, press the kettlebell overhead (B). Pause for a second, then lower back into a squat while bringing the kettlebell slowly back to chest height. RENEGADE ROW Hold: 10 each arm Benefits: Increases strength in your back,…

Training the muscles across your chest might not be something you hear about very often in female training circles, but these muscles are hugely important for overall upper-body strength. The chest muscles, which include the pectoralis major and pectoralis minor (better known collectively as your pecs) and the serratus anterior (the muscle that covers your upper ribs), help with pushing movements and play an important role in keeping your shoulders stable and structurally balanced. BODY BASICS Your pecs have attachments on your breastbone, ribs, collarbone and upper arm, so they play a hugely important role in upper-body strength and stability. They also work in conjunction with your shoulder and neck muscles to keep your shoulder joints and neck stable. Meanwhile, your serratus anterior muscles pull your shoulder blades back and…

ARC’TERYX ESSENTIALS SEBRING 25 BACKPACK £85; arcteryx.com ‘A good choice for those who carry gym kit, this is a large (25l) pack. It has a lightweight, clutter-free design, with an internal pocket for valuables, plus an easily accessible outer top pocket, but no slots for pens, phones and other small things. The main zips open right down to the bottom of the pack, so you can easily find everything. It would also be good for weekend hikes as it boasts a water bladder sleeve and zipped side water bottle pockets. It’s comfy to wear, but the domed shape means it always feels bulky, even if you don’t have much in the pack, and there’s no tablet pocket.’ FUNCTION STYLE RAPHA BACKPACK £150; rapha.cc ‘Designed for cycling, this sleek pack would…

Having had a weight problem for 35 years, Rachel was desperate to find a way of being able to lose weight once and for all. ‘I had just about resigned myself to the fact that I would be overweight for the rest of my life, when I came across the principles of the Metabolic Weight Loss Programme. I followed these and to my amazement, I lost 3 stone in just over 3 months and then went on to successfully maintain my weight. The relief was enormous to have found something that finally worked for me.’ Rachel became passionate about wanting to help as many people as possible with their weight problems, which led her to become a qualified weight loss consultant. In the last 10 years, she has helped over…

SOCIAL FITNESS APPS Think Tinder for fitness fans – these apps are taking the fitness world by storm! SPRINTER The first app from fashion brand Björn Borg, Sprinter allows users to match with workout buddies who have the same interests and connects to Facebook and Instagram. FITSSI Want to try that new dance class but scared to do it alone? Find fitness friends and list your fitness schedule, so you can join in with others on their workouts. GYMPAL You can do more than find a workout buddy on GymPal! This app lets users find new gyms, classes and even experts such as personal trainers or nutritionists. Yay! BOOST YOUR BONES Here’s another reason to hit the weights: a new study in Experimental Physiology shows resistance training helps the body…

THE SMART WAY TO WORK OUT ‘Vary your workouts to boost results – that’s the message behind the latest study published in the journal Current Biology . The researchers from Canada discovered that we humans are hardwired to change the way we move to use the least amount of energy possible. After studying participants’ walking patterns, the scientists found that the exercisers subconsciously changed the way they walked, alternating gait and step frequency as needed to preserve energy. And these changes happened in minutes! BURN MORE CALORIES Unfortunately, less energy expended means fewer calories burnt – not great news for exercisers doing a repetitive activities such as walking or running to get fit and lean. So what’s the answer? Switching up your exercise routine is good as it…

THE WHITE RIND ON BRIE Richer in vitamin B1 than the gooey inside. B1 is key for the nervous system and energy release. OUTER CABBAGE LEAVES These deep green leaves contain 35 times more heart-healthy vitamin E than the paler inside ones. CUCUMBER PEEL With green peel intact, cucumber can provide 75 per cent of the vitamin A (vital for the immune system) of broccoli. But without the peel, it has virtually none of this crucial nutrient. THE HULL ON POPCORN That filmy, dark brown bit that usually gets caught between your teeth is where the polyphenols (with anti-inflammatory and antioxidant benefits) are most concentrated.…

DON’T MUNCH ON THE GO ‘Even on my busiest days, I’ve always been a big advocate of sitting down to eat (if only for 10 minutes), not least because it helps me refocus and avoid indigestion. But there’s good evidence that stopping for a few minutes could help to keep you slimmer too. Research published in the August issue of the Journal of Health Psychology found that dieters who ate a cereal bar while they were walking around, subsequently ate more calories in a taste test (including five times more chocolate!) than those who ate the cereal bar while chatting to a friend or watching TV. This may be because walking is a powerful form of distraction that disrupts your ability to process the impact eating has on your hunger,…

STRESS LESS! The average adult spends almost a month each year fretting*! Here’s how to avoid the angst BE POSITIVE ‘The concern itself is 10 per cent of the situation; 90 per cent is how you react. If you’re positive, the impact is less detrimental!’ says Neil Shah of The Stress Management Society. LACE UP A study from the Department of Neuroscience at Karolinska Institutet, found physical exercise protects the brain from stress-induced depression. SUCK IT UP Stay focused and calm with the new Bach Rescue Plus Lozenges (£3.69; boots.com ) with vitamin B5 and B12 to support normal mental performance and psychological function. YOGA LOVIN’ It’s said to help with depression and calm the mind, and now yoga’s been credited with relieving the joint pain of…

THE MODERN APOTHECARY Once upon a time beauty products were dispensed from a real apothecary and now there’s nostalgia in the air. L’Occitane has revealed new Rebalancing Massage Cream (£28 for 200ml; loccitane.co.uk) in a vintage-style tub, and niche brands are following suit. Guy Morgan Apothecary Himalayan Pink Salts (£20 for 700g; guy-morgan.com) sits pretty in traditional glass jars, and No Chemicals by Couverture has launched a candle, perfume oil and incense (from £40; couvertureandthegarbstore.com) in antiquity-style brown bottles. Time to treat your dresser and yourself. CELEBRITY FAVOURITE ‘The difference in my hair is like night and day. It’s amazing.’ Karlie Kloss, model WE LOVE: Wunderextensions Volumising Mascara. A lengthening, growth-enhancing mascara that amplifies lashes. £19.95 for 7.5g; wunder2.co.uk. 3 of the best… ALUMINIUM-FREE DEODORANTS LE COUVENT DES MINIMES NATURAL…

With a ballet career spanning almost 20 years and a spot judging on one of the UK’s most-loved television programmes, Darcey Bussell is a bonafide national treasure. Despite being one of the best, and most famous, dancers in British history – a gig that earned her a CBE and legions of fans – Darcey’s grounded, graceful nature and work ethic is plain to see, especially since joining the judging panel of BBC 1’s Saturday night smash, Strictly Come Dancing. Her judging style is considered, kind and constructive. As the 13th series of the programme gets into full swing, we spoke to Darcey about life after ballet and her newest dance venture, Diverse Dance Mix. Down-to-earth, funny and totally unaffected by her success, Darcey’s even nicer off-screen and her passion for…

If you ‘over-pronate’ (your foot rolls inwards excessively as it lands), shoes like this may help stop injury. Saucony Redeemer ISO, £130; saucony.co.uk Keep injuries at bay by releasing muscle tension with a foam roller and physiotherapy ball. Nodule Ball, £12; strideuk.com Prevent fine lines and wrinkles by applying a sport sunscreen before every run. Jason Sport Natural Sunscreen SPF 45, £11.99 for 113g; jasonnaturalcare.co.uk Stop premature sagging and feel comfortable when you run with a good-quality sports bra. Nike Pro Rival Bra, £40; nike.com…

BAGGY PANTS Charged Cotton® Tri-Blend Trousers, £40; underarmour.co.uk PACKING HEAT Tie Dye Trance OG Backpack, £24.99; spiraluk.com WATCH IT Casio Retro Casual Watch, £19.99; surfdome.com SWEET SUPPORT Result Crop, £62; everysecondcounts.co.uk CHART TOPPER Sports Top, £14.99; hm.com SPLASH OUT Miami Zip One Piece, £229; wearehandsome.com COOL KICKS Dance Urtempo Mid 3.0 TXL, £62; reebok.co.uk WE LOVE These may look like ordinary high tops, but they’re designed to handle dance-specific footwork.…

Lua perfume £58 for 10ml; nadianarain.com We love celeb yoga teacher Nadia Narain’s first perfume, Lua. Named after the moon, the 100 per cent organic and wildcrafted scent is a delicate blend of geranium and blood orange that melts into honeyed wild rose to rest on a rich base of sandalwood and frankincense. Unlike many perfumes, it doesn’t have that overwhelming hit of alcohol when you open the bottle, but rather exudes a soft hint of the natural oils it’s composed of. But it’s more than just a pleasant fragrance; in alignment with yogic values, Lua has been imbued with rose quartz to invoke inner strength and love – to enable you to value your true essence. With a mix of balancing and rejuvenating essential oils, it will…

Lucy Buckingham was diagnosed as coeliac (a lifelong autoimmune disease caused by an intolerance to gluten) when she was 18 months old. Her family embraced a healthier lifestyle from then on, so Buckingham grew up accustomed to cooking from scratch with all-natural ingredients, and developed a knack for adapting recipes to fit her healthy diet. When her family learned about the properties of coconut oil in 2007 via a friend from Hong Kong, it was as if they’d found ‘the missing piece’ in the puzzle of health food replacements – and the rest is history. Buckingham, her parents and siblings launched the family company Lucy Bee in 2012 to produce natural coconut oil products that didn’t cost the earth. Since then, the firm has gone from strength to strength, with…

SCAPULA PUSH-UP Starting in a high push-up position, core engaged, lower your body a little way towards the floor without bending your arms – think about pulling yourself down with your shoulder blades. Then, still with arms straight, push yourself back to the start by spreading your shoulders back. Start with two to three sets of 15 reps. Try it on your knees if it’s too hard. PUSH-UP Lie on your front with your hands flat on the floor, a little wider than shoulder-width apart. Keeping your core engaged, push your toes into the floor and push yourself up, so your arms straighten. Then, thinking about pulling yourself down to the floor, bend your arms and lower yourself so your chin, chest and hips all brush the floor. Push up…

‘At university, I was a party girl. I went out most nights, drank too much, smoked too much and didn’t do much exercise. I joined a gym in the third year, but it was a token effort – I’d either go on the cross-trainer or do a class and go to McDonalds on the way home! Then one of my best friends who I lived with at university killed himself after suffering from depression and it put things into perspective. A year later, I’d signed up for the London Marathon in April 2012 in his memory, for the mental health charity MIND (mind.org.uk).’ GETTING STARTED ‘I wasn’t expecting to get a place, but MIND rang me up to tell me I’d been successful. They also asked me whether I’d started…

1. HOW WOULD YOU DESCRIBE YOUR BEAUTY REGIME? ‘When you’re busy and kids come into the mix, time is precious, so I just keep it simple, quick and use good products. I love Skinceuticals – it does a great A.G.E. Eye Cream (£147 for 15g; skinceuticals.co.uk). There’s also a company called Mama Mio, which does great-smelling body butters. I used their Tummy Rub Butter (£23.50 for 120g; mioskincare.co.uk) while pregnant. I also like Lancôme products.’ 2. WHAT’S YOUR DIET LIKE? ‘I enjoy eating nearly everything, although I’m not a big fish lover and I don’t eat sushi. I’ve never even tried it – controversial, I know! I try to avoid gluten, but I love bread and pasta, so I don’t cut it out totally. I’ve been trying to cut out…