Innholdsfortegnelse for June 2017 i Women's Fitness

As we go to press, London is basking in an unexpected heatwave – a tantalising taste of the summer months to come. Want to enjoy the season to the full? Your ticket has arrived! Whether you want to be fit for outdoor adventures or feel body confident to hit the beach, in this month’s issue you’ll find all the expert solutions you need for a happy, healthy summer. Supercharge your fitness in just four weeks with our two-part workout plan, ‘Build an outdoor body’ (page 94). The fresh-air sessions are proven to get you fit faster while boosting your self esteem and sculpting you from top to toe. Boost your glow by ditching your bikini diet for the nutrition-boosting tips in ‘Turn everyday foods into superfoods’ (page 56). Then prepare…

‘I healed myself from an underactive thyroid’ ‘I wake up at 5.30am, meditate in bed for 30 minutes to set my focus for the day, then do stretches and handstands to get my blood flowing. After a swim and sauna in the gym of my building, I head home to get ready for work, and eat porridge and seeds to balance my nervous system. I then focus on things that need a lot of thought, such as writing an important email to an investor, before going to my office for 9am. I fit lots of calming activities into my morning routine because once I start work – a typical day includes five to seven meetings with corporate partners, investors and journalists – there’s little time for me. The goal of…

SQUAT TO TWISTING PRESS Reps: 15 each side Works: Shoulders, triceps, core, quads, glutes, hamstrings Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your elbows to bring the dumbbells in front of your shoulders, palms facing. Keeping your hands by your shoulders, lower into a deep squat (A). As you stand up, pivot off your left foot and rotate your body to the right, pressing your left arm diagonally overhead (B). Reverse the motion to return to your squat with your hands by your shoulders, then switch sides. TWO-PART SQUAT Time: 30 seconds Works: Quads, inner thighs, hamstrings, glutes and core Stand with your feet wide and toes turned out. Keeping your back straight, bend your knees as you lower into a plié squat until…

‘Your morning flat white or espresso could have health benefits’ CARRY ON WITH COFFEE I enjoy a cup of coffee, which surprises some people, but the evidence is now heavily stacked in favour of it being a healthy drink, so I don’t plan giving up my morning pick-me-up anytime soon, and neither should you. The most recent support for coffee comes from a Stanford University School of Medicine study, which reported that caffeine consumption counters the chronic inflammation responsible for more than 90 per cent of many cardiovascular and other age-related diseases such as cancer, Alzheimer’s and other dementias. Since caffeine is a stimulant, I do tend to keep my coffee consumption to morning only. If you find yourself needing more than a couple of strong coffees a day to…

PRESSURE DROP High-blood pressure? Lifestyle counselling could bring it down, says a Canadian study. Researchers gave half the participants online e-counselling, with video clips of people discussing their diagnosis and efforts to make lifestyle changes and tools for tracking diet and physical activity. The other half received emails with information about heart-healthy living and reducing high blood pressure. After 12 months, the e-counselling group’s systolic blood pressure (the first number in the reading) reduced by 10mmHg, compared with 6mmHg for the control group. 86% of us had a goal to buy more fruit and veg this year*. How’s it going? FEEL THE FIZZ Heard about the benefits of kombucha but don’t want the faff of making your own? Wild Fizz Kombucha is a new, raw sparkling tea packed with gut-friendly…

This month we look at Mindfulness for Beginners by Jon Kabbat-Zinn (Sounds True, $14.99) In a nutshell: If you want to change your life, this book might actually help you do it. Not by altering anything about yourself, but by giving you the tools to be fully present in the moment – which, in turn, enables you to make more apppropriate decisions. A nugget: ‘Anything and everything can become our teacher – the gentle caress of air on our skin, the play of light, a fleeting thought in the mind – if it is met with awareness.’…

After two seasons hidden beneath layers of clothing, your body can use some help getting ready for the sunny weather ahead. This summer’s must-have floral prints won’t bloom if the backdrop is lacklustre skin and the new season’s bold make-up colours will fail to shine against a wintry pallor. But it’s more than skin-deep; transitioning smoothly from wintry workout wear that’s concealed less-than-taut tummies and dimply thighs to body-skimming vests and shorts can take a little effort. Even breaking out of the cocoon of hi-tops to embrace low-profile trainers needs careful planning, if you want to look as good as you feel in them. Luckily, there’s time to try out the products and heed the wise words of the body-prep experts we’ve gathered. Put in the groundwork and, come July,…

She’s the make-up artist who’s transformed the looks of millions of women with her beauty tricks for a ‘natural glow’. But now, in her new book Beauty from the Inside Out (Chronicle Books, £16.99), American cosmetics queen Bobbi Brown shares her secrets for creating true beauty – starting from within. From her best beauty foods to the top workouts for boosting your skin, her manual brings to life the health and wellness secrets that are the basis of Brown’s beauty philosophy. ‘I’m a firm believer that beauty starts from the inside out,’ says the very youthful looking 60-year-old Brown. ‘If you take care of yourself, it shows.’ We caught up with Brown to learn more. HOW WOULD YOU SUM UP YOUR BEAUTY PHILOSOPHY? ‘My beauty philosophy started when I was…

LEAFY LEGGINGS Sweaty Betty Urdhva Reversable Leggings, £85; sweatybetty.com FLORAL FANCY Rivia Sports Tropical T-Back Crop, £39; hipandhealthy.com LUSH LUGGAGE Roxy Sugar It Up Medium Sports Duffle Bag, £37; roxy-uk.co.uk THIRST QUENCHER S’well The Resort Bottle in Waikiki, £25; amara.com FANCY FEET Stance Flortex Fusion Athletic Socks, £13.65; stance.com INNER ANIMAL We Are Handsome Jag Crew Tee, £74; fashercise.com URBAN JUNGLE Reebok CrossFit Hidden Jungle Shorts, £39.95; reebok.co.uk WE LOVE This stylish stainless steel bottle keeps cold drinks cool for 24 hours, and the mouth is wide enough to fit ice cubes.…

H&F’s Editor Mary Comber tries a Korean chanting class What? Jung Shim Qi Class; from £80 for 10 classes. Where? Jung Shim Wellness Centre, London (jungshim.org) ‘London’s hectic Oxford Circus isn't the place you expect to find inner calm but, high above the bustle, lies the Jung Shim Wellness Centre, an oasis of serenity for stressed-out city dwellers. Jung Shim – meaning beautiful mind – is a Korean practice that recharges body, mind and spirit through chanting, meditation and movement. It’s all designed to aid the flow of qi (or universal energy). I’m here to try a Qi class so we head through to the Semtu, a room said to be filled with highly charged qi. Facing a wall adorned with a symbol of the third eye, we bow three…

8 X PUSH-UPS Lie face-down on the floor, toes tucked under, hands under your shoulders, fingers pointing forwards, palms down and shoulders slightly wider than shoulder-width apart (A). Engage your core and push your chest off the floor until you’re in a high plank position (B). Bend your elbows to lower your body back down to the floor – your chest should be nearly touching the ground; your elbows shouldn’t flare out. Pause and repeat. 10 X WALKING LUNGES Stand with your feet together and your arms at your sides (A). Step forwards with your right leg until you’re in a lunge position with your front leg bent at a 90-degree angle and your back knee nearly touching the ground (B). Explode back up until your back leg joins the…

Inner Me Epsom Bath Salts (£8; innerme.co.uk) are rich in magnesium and sulphate, which will help to remove toxins from your body and ease achy muscles. CEP Recovery Pro Tights (£119.99; cepsports.co.uk) boast medi compression, which increases blood flow to sore muscles. BetterYou Magnesium Oil Recovery Spray (£12.20; betteryou.com) combines muscle-relaxing magnesium with black pepper and lemon oils to speed up recovery. Deep Heat Muscle Massage Roll-On Lotion (£4.99; boots.com) targets trouble zones to release muscle tension in an instant.…

BROOKS JUNO SPORTS BRA £50; brooksrunning.com The new version of Brooks’ popular Juno bra boasts better ventilation in the key sweat zones and it’s now easier to get on and off. Runners will appreciate the compressive support that beats the bounce. HOKA ONE ONE HUPANA £85; hokaoneone.eu Lightweight but with an extra-thick midsole, these trainers have the Hoka trademark. However, unlike previous models, the Hupana boasts Hoka’s first super-stylish knitted upper as well. ADIDAS GRAPHIC SHORTS (£17.95; adidas.co.uk) Unleash your inner beast in these blue animal-print shorts. Sweat-wicking and light, they’re perfect for those hot summer runs.…

PEANUT POWER Peanut butter flavoured protein anyone? It’s vegan, organic, free from sugar and sweeteners – and tasty. Made from fat-reduced roasted peanuts, raw pumpkin seed, hemp seed and yellow pea protein and nothing else, you’ll love this on its own or in smoothies. £23.99; motionnutrition.com. SLEEP TIGHT The original amino blend in the Amino man range is aimed at encouraging deep sleep and optimising normal growth hormone release. It contains antioxidant enzyme supporting minerals and B vitamins. Users report increased recovery and deeper more restful sleep. £39.99; aminoman.com. BANISH GERMS Keep germs at bay with Steripod’s clip-on toothbrush protector. Inside is a compound that releases thymol vapours that protect the bristles on your toothbrush. Steripod is great for home, the gym or travel. £4.99 for two from Boots, ASDA,…

STAR LETTER FAMILY PLANNING ‘I’m 37 and trying to conceive so I was very pleased to come across your feature ‘Reduce your Fertility Age (May issue). I’ve been worrying that I’d left it too late but your advice has made me realise that living a healthy lifestyle will help and is of the utmost importance when it comes to prolonging my fertility and improving my egg health. Getting food wise, relaxing, beating bad habits, choosing the right dietary add-ons and genning up on supplements is key to egg health and overall fertility. There may be no sure-fire way of knowing how long I have left on my fertility clock, but I feel more confident that I can spin it out and start a family. Thank you for the good advice.…

Announce a goal, workout or challenge before you embark on it to involve and get feedback from your friends and followers. Twitter polls, such as asking your followers what workout you should do tonight, are very effective and give them a sense of ownership of your journey or workout. + Share your progress regularly and include a photo or video with every post. Followers connect more readily with images of people rather than just words or illustrations. + Fun, well-lit images get most engagement, so wipe your lens and ensure you have the light behind your camera. + If you’re live streaming, plan what you’ll say, check the shot on your built-in camera and rehearse before going live. + Be consistent and monitor post engagement to keep tabs on what’s…

HEMP Pros: The protein in hemp is high quality, having the full complement of amino acids for building muscle. Along with the protein (around 45-65 per cent), powdered hemp comes with twice the fibre of wholemeal bread and is a vegan source of omega-3, iron and magnesium. Cons: It can be a bit gritty in shakes and smoothies. PEA Pros: Pea protein products usually provide high (80 per cent) protein. It works well in baking to up the protein in flapjacks or cereal bars. Cons: The protein quality isn’t as good as soya or whey (it doesn’t have optimal ratios of all the essential amino acids). If you’re using it to renew and repair muscle after workouts, mix it with a complementary protein, such as brown rice. BROWN RICE Pros:…

BREAKFAST ‘We normally have a two-hour training session late morning, so I get up around 8.30am. On a training day, I’ll have eggs with a veggie skillet of sweet potatoes and mushrooms cooked in coconut oil, plus a coffee. On a non-training day, I love poached eggs on sourdough with avocado.’ SNACKS ‘I have protein smoothies every day as a snack and use either whey or rice protein. I mix protein powder, almond milk, berries, super greens powder or spinach, banana, yoghurt and peanut or almond butter.’ LUNCH ‘We get lunch provided for us at the club straight after we train. It’s usually a good balance of lean protein, carbs and veg. I try to eat white fish, rice and a mix of vegetables and fruit.’ DRINKS AND TREATS ‘I…

Meditation, massage and yoga all have a crucial role to play in balancing mind and body, but recently there’s been a rapid rise of another ancient tool to add to your stress-busting arsenal: adaptogens. So what exactly are they? Adaptogenic ingredients are plant-based compounds that help your body adapt to physical and emotional stress. These natural healers have adapted to thriving in stressful conditions and have become adept at sharing their survival properties and techniques. ‘Adaptogenic herbs have a balancing effect, reducing the negative changes that can happen in the body in response to stress,’ explains Sebastian Pole, herbal director of Pukka Herbs (pukkaherbs.com). ‘There’s good evidence that adaptogens can help boost energy, lessen fatigue, reduce anxiety, encourage positivity and improve focus – with no known negative effects.’ You can…

SKIN SAVIOURS A phytochemical in green tea has been found to reduce the redness and thickness of scarred skin, after 14 days of topical application. In tests at the University of Manchester, scar size was also found to reduce by up to 40 per cent. The magic ingredient is epigallocatechin gallate (EGCG), an antioxidant polyphenol and the key active in Solution for Scars (£18.99 for 30ml; scienceofskin.com), developed by cosmetic surgeon Douglas McGeorge and skin biologist and wound healing expert Dr Ardeshir Bayat. The same polyphenol is also known to help improve the appearance of sun-damaged skin. Try Exuviance Line Smooth Antioxidant Serum (£35 for 30ml; effortlessskin.com), which has high levels of ECGC. CELEBRITY CORNER ‘I’m interested in sustainability and transparency… I love Weleda Sage Deodorant.’ Emma Watson, actress 3…

Bikini diets? They’re so last year. If you want to look and feel your glowing best this summer, perhaps it’s time to stop cutting calories and start loading up on body-loving superfoods. Scientifically proven to do everything from enhancing your beauty and boosting your energy to protecting your skin in the sun, a plant-based diet is the perfect summer prep. Can’t afford to splash out on the latest ingredients? Well, here’s a secret: with a few tricks up your sleeve, you can transform humble store cupboard ingredients into power-packed superfoods. Sounds too good to be true doesn’t it? But, following two years of research, botanist and food writer James Wong has unlocked the secrets of how to send the nutrient value of plant-based ingredients sky high. ‘With a little kitchen…

DO GET YOUR BIKE SERVICED Don’t let your ride be hampered by an easily avoided mechanical fault or, worse, an accident that could affect you and your fellow riders. Book a service at your local independent bike shop to make sure everything’s in good working order. Then make sure you go for a ride to check it feels OK. And don’t forget to clean it, too. DON’T LEAVE PACKING TILL THE LAST MINUTE Start thinking about your bike and kit at least a week beforehand and make sure you’ve bought, tried and mended anything you need to. ‘If you’re expecting to be in the saddle for a long time, it’s a good idea to layer up,’ says Lucy Garner, professional cyclist from the Wiggle High5 team. ‘The weather can change…

1. STIR THE POT BENEFITS: Those who already have some good foundational strength and want to kick things up a notch should try this as it’s one of the best moves to step up your planks and maximise your core development. Assume a plank position, resting your elbows on a stability ball and keeping your body in a straight line. Brace your abs and keep your glutes tight so your back doesn’t sag (A). Move your forearms in a circular fashion, maintaining a rock-solid position the entire time (B). To make it easier, widen your stance. To make it more challenging, move your feet closer together. Repeat the desired reps on one side; then repeat the circular motion in the other direction. TOP TIP Try to keep your body in…

50 X MOUNTAIN CLIMBERS Start in a high plank position, with your hands on the ground slightly wider than shoulder-width apart (A). Hold your upper body in place and pull your left leg forwards and under your body (B). Extend your leg back into plank position and repeat on other side. Continue alternating as fast as possible until you’ve done 50 repetitions. 40 X BICYCLE CRUNCHES Lie flat on the floor with your hands behind your ears. Raise your legs a few inches off the floor and lift your shoulders up. Use your abs to drive your left elbow and right knee towards each other (A). Keep your left leg straight and off the ground. Twist back to the centre then drive your right elbow and left knee towards each…

FINSBURY SWEATSHIRT £70; sweatybetty.com When the sun’s hiding behind a veil of cloud, this is the cover-up you’ll want to reach for. The bright, peachy coral instantly lifted my mood. The boxy shape is softened by a higher cut at the front and a lower, curved back, and I really liked the zip detail, which gives the piece an edgy feel. And it’s practical, too. Open up the zips if you’re pre-menstrual, feeling bloated or simply want more space around your hips as you sit in meditation. Although it’s made from cotton and elastane, the inside wasn’t as soft as I expected, having a slightly rough feel. Available in Lipstick Red (pictured) and Greenalert (neon lime green). NIRVANA SLOGAN SWEAT TOP £54; manukalife.com ‘Made with Manuka Life’s new French viscose…

FROSTY BATH Fill the bath with ice and cold water and submerge your lower body for 15 minutes. The cold water will help to ease sore muscles and increase recovery time. SUPER SLEEP During a marathon, your body’s muscles and joints experience wear and tear. Getting a good night’s rest will help speed up the recovery process – aim for seven to eight hours of sleep each night. POST-RACE NUTRITION As soon as you cross the finish line, it’s important to refuel your body. Opt for energy gels, energy drinks or carbohydrate-dense fruit such as bananas.…

‘I’ve always been fit. When I was three, my dad, who’s a military man, dropped me into a 4m-deep swimming pool, and said: “If you want to live, you have to swim!” So I swam the length of the 25m pool! I’ve always enjoyed sport. I was involved in swimming competitions from the age of seven upwards, and did everything from cross-country skiing to running and volleyball – I’d do about eight different sports activities in a day, writing out a timetable and planning what I’d do. My parents never got involved – they just thought I was a little bit mad!’ THE BIG SWIM ‘I grew up in Russia, but my first big sporting challenge came when I moved to the UK. I wanted to swim the English Channel.…

1. HAS SPORT AND FITNESS ALWAYS BEEN A PART OF YOUR LIFE? ‘Absolutely. I danced ballet, tap, modern, and acro (dance with acrobatic elements) six days a week from the age of three until I was 24, and took part in sports at school. I’ve never been someone who could sit still! I haven’t danced properly for three years, but dance training never leaves you. Whether I’m in a barre, yoga or boxing class, I find my skills transfer over, especially with the footwork in boxing. I’d love to get in the ring, but I don’t think my bosses would like that!’ 2. HOW DO YOU UNWIND AWAY FROM WORK? ‘I train. I find focusing on the task in hand – whether it’s running, going to a HIIT class or…

‘Exercise shouldn’t make any girl feel inferior; it should be empowering’ THE POWER OF A WOMAN What does exercise mean to you? Sure, working out can be about whittling waistlines and clocking personal bests but isn’t it better to teach the next generation that it’s a celebration of different shapes, sizes, skills and strengths? As a growing body of evidence confirms, exercise is one of the fastest routes to happiness, healthiness and body confidence. The best bit? It’s available to every girl, regardless of weight, height, experience or ability. Pleasingly, Sport England demonstrates this in its latest This Girl Can (thisgirlcan.co.uk) advert. Set to the rhythmic tones of poet Maya Angelou (who also featured on Beyoncé’s Flawless track F.Y.I.), the advert, which profiles women aged 14 to 60, reminds us…

SOUND BITE ‘For me, it’s just eat whatever makes you feel good. Work out whenever you want to. Just take care of yourself.’ Jessica Simpson GLUTEN’S GOOD! Celebs such as Gwyneth Paltrow have made gluten-free trendy, but new research at Harvard University shows that the protein found in wheat, barley and rye may protect your health. Crunching data from nearly 200,000 participants, monitored over 30 years, the team found the 20 per cent of people with the highest gluten intake developed type-2 diabetes 13 per cent less often than the 20 per cent who ate it least. One theory is that limiting gluten means you eat fewer high-fibre wholegrains that could play a role in helping reduce diabetes risk. Gluten intolerants should eat high-fibre alternatives, such as quinoa, brown rice…

GRILLED BABY GEM, ASPARAGUS AND PETITS POIS SALAD Serves 2 1 tbsp olive oil 8 spears of asparagus 2 baby gem lettuces 4 tbsp petits pois (defrosted if frozen) For the dressing 2 unwaxed lemons Small handful of fresh mint leaves 1 tsp Dijon mustard 200ml good-quality extra virgin olive oil Pinch of sea salt and black pepper 1 Heat the olive oil in a griddle pan over a medium-high heat. 2 Trim the tough stalks from the asparagus and place the tender spears onto the griddle pan, cooking for four minutes on each side. 3 In the meantime, prepare the dressing by cutting the lemons in half and squeezing the juice through a sieve into a jar. Finely chop the mint and place into the jar along with the…

SEE RED: Picking the deepest colour citrus fruits can significantly boost your nutrition benefits. Blood oranges, pink grapefruits, mandarins and clementines are all richer in healthy antioxidant pigments than regular oranges, grapefruits, lemons and limes. ‘While regular oranges are higher in vitamin C and heart-healthy flavones, when it comes to carotenes, mandarins and clementines are higher and have three times the vitamin A of other citrus,’ says Wong. Blood oranges – which produce their distinctive red anthocyanins when exposed to low temperatures – contain up to 80 per cent more polyphenols and five times the antioxidant activity of a regular navel orange.’ Amazing! EAT THEM WHOLE: Do you always peel the pith? You’re binning all the benefits! Citrus fruits store most of their nutrients at the surface. ‘The bright-coloured zest…

The Pink Ribbon Tour, London, Sunday June 11 This ride takes place on the day of the final stage of the Women’s Tour, in conjunction with Breast Cancer Care. One thousand female riders will be able to ride 25K around the very same closed-road circuit as the professionals will be taking on hours later. Visit breastcancercare.org.uk/ pinkribbontour. Tour Ride Northamptonshire, Sunday June 18 This is the Official Sportive of the Women’s Tour. It takes place a week after the Women’s Tour finishes on roads of Stage 1 of the route in Northamptonshire. Sign up to the 80-mile or 40-mile sportives or the 10-mile Family Ride. Visit tourride.co.uk. Cycletta @ Chiltern 100 Cycling Festival, Sunday July 16 Cycletta is a women-only series of cycling sportives, incorporated into some of the UK’s…

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Do you find that salads aren’t always your top food choice? This book might just help change your mind. ‘A salad can be, quite literally, anything you want it to be,’ says Kathryn Bruton, author of exciting new recipe book Skinny Salads (Kyle Cathy, £14.99). But how did the food stylist and writer get so fired up about this food genre? ‘It’s my love of all things naughty and nice, coupled with my desire to be healthy, that drives me to create recipes that allow me, and you, to have it all,’ she says. And Bruton’s mission has culminated in a recipe book that’s packed with creative and nutritious possibilities. ‘Creating low-calorie, healthy recipes is about using the ingredients you love, even the most indulgent ones, then playing around with…

Smashing a sweat session while soaking up the sunshine – there’s nothing quite like an al fresco workout. It’s exciting, time-effective and a great way to tone up. But the payoffs don’t stop there. Research reveals that the real benefits of a green workout lie in the way it shapes your mind. Touted in science circles as a fantastic form of mental therapy, wild workouts have been found to reduce blood pressure and increase parasympathetic activity (the division of the nervous system that’s linked to a more relaxed state). The net result, according to a review in the journal Environmental Science & Technology, is a greater feeling of self-esteem, enthusiasm, pleasure and vitality, plus lower levels of depression, tension and fatigue. ‘Exercising outside has a huge impact on mental wellbeing,’…

The key to running well may be to run consistently. But refusing to take time out for rest? That’s a different story. The minutes, hours and days you spend away from running allow your body to recover. Rest enables your muscles and endocrine and immune systems to regenerate. It reduces fatigue, boosts your body’s adaptation to exercise and lowers the risk of injury. Still, it’s not unusual to finish a race (often a marathon) and feel so elated that you immediately start training for the next one. Stop right there. Rest days don’t have to be dull and sluggish. In fact, research in the Journal of Science and Medicine in Sport suggests that active recovery (light, non-running exercise) is more effective than complete rest. Plus, a break from running will…

Q What sort of run training should I do before my first Olympic-distance triathlon? A For an experienced runner, 10km may not seem like a huge challenge, but tag it on to the end of a 1,500m swim and a 40km bike ride and it’s a different picture. For the first few strides, you may feel as if your legs don’t belong to you at all, and once you start to feel as if they do, you may be wishing they didn’t! Australian researchers found that the energy cost of running within a triathlon is higher than that of running without a prior bike ride – and muscle-usage patterns differ, too. The ‘concrete legs’ sensation is partly a result of the general fatigue resulting from 90-120 minutes on the move,…