Innholdsfortegnelse for September 2017 i Women's Fitness

This month we’re celebrating the great outdoors. After all, who wants to be in a stuffy gym when warm weather and long, sunny days are calling us out to play? If you want to take your workouts up a gear, lift your mood or improve your wellbeing, nature’s gym can do it all. The thrill of the outdoors is something female adrenaline athletes – from mountain bikers to climbers – know all about. In ‘Are you brave enough?’ (page 58), get inspired by three top daredevils and then follow the eight steps to boosting your confidence for an outdoor challenge. Got a long list of dream adventures but no time to tick them off? Turn to ‘Beat the bucket list’ (page 54) for some fun mini-adventures to satisfy your wanderlust…

‘A friend encouraged me to apply for MasterChef’ ‘Vegcentric eating is about veg as the showcase and meat on the side’ ‘During the week, my alarm goes off at 6.45am and I’ll head to a nearby yoga class in Brixton. Then I’ll head home to shower and, over a cup of herbal tea, write my to-do list, check emails and catch up on social media, then eat breakfast around 10am. I love scrambled egg and avocado drizzled with olive oil and yoghurt, nuts and berries in a bowl with Plenish coconut milk, and a black coffee.’ FARM LESSONS ‘I’ve always loved food – at 18, I attended a cookery school on a biodynamic farm in Ireland, where I helped with running a restaurant, from field to fork. It made me…

ROASTED SESAME AVOCADO CREAM Serves 4 2 tbsp raw, unsalted sesame seeds 1 garlic clove Flesh of 2 ripe avocados 4 tbsp freshly squeezed lime juice 2 tbsp tahini ¼ tsp pure maple syrup (optional) Fine sea salt 20g fresh coriander leaves ½ sheet of nori, sliced into very thin strips (optional) 1 Preheat a dry frying pan over a medium heat. When hot, toast the sesame seeds, stirring frequently, until they are fragrant and beginning to pop: 2–3 minutes. Remove the pan from the heat and set aside. 2 In a small food processor, pulse the garlic until very finely chopped. 3 Add the avocados, lime juice, tahini, maple syrup, salt and coriander. Purée until smooth and creamy. Taste and adjust the seasoning as needed. Fold in half of…

FIKA Take a coffee break Swap the cappuccino to go and create space in your day to slow down and enjoy a cuppa and cake (or matcha and banana). Alone or with a friend, it doesn’t have to be indoors – a walk in the park or along the beach all count as fika. MYSA Recharge Take time out to rest and re-energise after a day at work. Do some gentle yoga, chill out with a couple of friends, spend a bit of time doing nothing in particular. Anything counts as long as you’re feeling content and living in the moment. FAMNTAG NATUR Embrace nature Swedes love nature, so whether it’s a brisk walk, taking your training outdoors or filling your house with fresh flowers, reconnect to the natural world…

HEALTHY HAIR Sun, sea and sand – it’s what summer holidays are made of, but it’s not great for our hair. Research by haircare brand Philip Kingsley has revealed UV rays, chlorine and salt water to be the cause of dryness, frizz, split ends, colour fade, colour change and dry scalp. Prevention is better than cure, so don’t holiday without protective products. The Organic Pharmacy Hair Serum (£19.95 for 30ml; theorganicpharmacy.com) contains plant and essential oils to seal in moisture and provide protection from dryness. Philip Kingsley Sun Shield (£22 for 100ml; philipkingsley.co.uk) protects against colour fade and controls frizz. Or wrap up locks with a headscarf for the ultimate in style and protection. CELEBRITY CORNER ‘Elemis Eye Masks are a festival beauty must-have’ Poppy Delevingne, model 3 of the…

Standing tip-toe on the edge of a cliff on Cape Town’s Table Mountain, I tentatively lean backwards, heart in my mouth, and surrender my weight to the coil of rope I’m hoping will support me as I abseil down the continent’s iconic landmark. It takes all the trust I can muster, but once over the precipice, I’m giddy with excitement – the views are exhilarating. The thrill of fulfilling a longed- for travel or fitness goal is amazing, and brings all kinds of benefits, including increased confidence, greater endurance and a renewed enthusiasm for life. But what happens when you can’t afford that once-in-a-lifetime trip or don’t have time to put in the required training? There’s no need to give up on your bucket list dreams – just break them…

CAROLINE CIAVALDINI World-class competition climber and half of The North Face’s climbing duo, with husband James Pearson • If I had to choose between a long life with little joys and a shorter one with discovery and adventure, I would go for the latter. Wouldn’t we all? I accept the possibility that something may happen to me or to my husband as the price to pay for an extraordinary life. Don’t mistake me though: I aim to die very old and happy! • I still feel a funny tingle in my tummy when I look straight down a few hundred metres! It’s a funny feeling that tells me I have to be cautious. Being afraid of heights is natural – it is part of self-preservation reflexes – but, by climbing…

Adidas Warpknit Onesie, £99.95; adidas.co.uk We approve of the ‘can do’ ethos behind the launch of Adidas and yoga lifestyle company Wanderlust’s (wanderlust.com) new co-branded yoga and training clothing and accessories collection. The 25 items include bras, tanks, tights, bags and outer layers in an earthy colour palette, reflecting the beauty of nature and designed to help women find strength, balance and inspiration in their lives. The pictured Climacool bodysuit fits like a second skin, with no seams but plenty of breathability and stretch. Go for it!…

H&F's writer Eva Gizowska tries a medical pedicure What? Clinical Podiatry; from £150 for 60 minutes. London Wellbeing Centre, 58 South Molton Street, London, W1K 5SL (dgpodiatrist.com) To find a local practitioner, contact The Society of Chiropodists and Podiatrists (scpod.org). Where? ‘Arriving at the London Wellbeing Centre, I’m met in reception by podiatrist Dina Gohil. She takes me into one of the light, bright therapy rooms, where I remove my shoes and get comfortable on the treatment couch. Dina takes my medical history and examines my feet. ‘As a podiatrist, Dina sees and treats all sorts of common foot problems: hard skin, corns, plantar fasciitis, fungal nail infections, verrucas and bunions. She also works with people with diabetes who often need specialist footcare. ‘Even though I’ve been exfoliating religiously, Dina…

Filling your plate with unprocessed, organic, antioxidant-rich fruit and veggies, seeds, nuts, herbs and spices is a great way to keep inflammation at bay. I prefer to eat meals containing 50 per cent veggies (non-tubers), 30 per cent protein and 20 per cent complex carbohydrates, such as sweet potato. Grains, nuts and legumes can be difficult to digest, but by fermenting and soaking them, you help reduce and eliminate gut-compromising anti-nutrients and break down the hard-to-digest proteins. Some people can tolerate fermented dairy (kefir, sour cream, yoghurt, and cultured cheeses) but not unfermented dairy, as fermentation reduces the protein casein and can remove lactose completely.…

1. RAG DOLL Stand with your feet hip-width apart. Drop your body forwards, letting your chest rest on your thighs. Take hold of either elbow and relax the back of your neck. 2. KNEELING LUNGE Come into a lunge position with your back knee on the floor. Sink your hips forward. Place your hands on your front knee or on the floor either side to balance you. 3. HALF SPLITS POSE From the Kneeling Lunge position, shift your hips back so the front leg straightens and the back leg bends. Move your hands back slightly to support you and round your spine so your body drops forward. Relax the back of your neck. 4. LIZARD WITH BACKFOOT GRAB Move forward, back into the lunge; however, this time both your hands…

1. BREATHE EASY Don't hold your breath! Breathe in when lowering and out when lifting and you’ll keep the move slow and controlled and increase core activation. 2. CHIN IN Your head may be too far up if you watch yourself in the mirror. By tucking your chin in, you’ll maintain a neutral spine and reduce tension through your neck. 3. SHOULDERS BACK With most moves, you can ensure good posture by drawing your shoulders back and pushing your chest out slightly, as if you're pinching someone’s finger between your shoulder blades.…

BERGHAUS REMOTE 35 £75; berghaus.com ‘This lightweight and roomy hydration-compatible pack is perfect for weekend treks. Complete with height-adjustable chest straps and a hip belt, the pack’s weight is balanced across your torso, which reduces tension in your shoulders when it’s full of kit. The front panel’s zip opening cuts out a lot of scrabbling around trying to find things at the bottom of the pack and there are several pockets, including an invaluable map-sized zipped one on the front and a couple on the waist straps which are handy for on-the-go access. There’s also a walking pole holder. Its only downfall is the pack sits a little tall when full, which is a bit annoying.’ COMFORT PRACTICALITY PATAGONIA PETROLIA 28 LITRE £65; patagonia.co.uk ‘This ultralight backpack looks deceptively simple,…

1. Matt Lovell’s new R5 Recovery Amino blend is full of amino acids, minerals and vitamins to help rebuild tissue, support your gut and get you feeling your best (£39.99; aminoman.com). 2. Ease your tired muscles, reduce inflammation and improve your blood circulation with the new Waveblade advanced sports massage tool (£143.99; amazon.co.uk). 3. Strengthen your knees, glutes and hip flexors to prevent injury with this Bodyism Exercise Band (available in easy, medium and hard, £12 each; bodyism.com). 4. Pukka Herbs’ new Active 35 Oil is packed with healing turmeric. Simply massage onto sore joints and muscles for relief and support (£12.95; pukkaherbs.com).…

AUSSIE-STYLE H20 The Big Bottle Co (#LiveBig) has brought the colour and fun of its native Australia to the UK this summer and it’s here to stay. These gorgeous 2.2 litre bottles are made from BPA- and BPS-free, eco-friendly plastic, are 100 per cent recyclable and even dishwasher friendly! Available in a rainbow of colours to suit all styles, these will make getting your recommended daily water intake a breeze and are sure to turn heads anywhere you go. Take the One Day, One Bottle challenge and Live Big for a healthier life every day. Hydration has never been this much fun and is now just a click away. £12.95; thebigbottleco.co.uk. REAL-FOOD PROTEIN Protein powders can seem scary. Packaged in huge tubs with images of bulging muscles and long ingredient…

1. WHAT’S NEW WITH YOU SINCE WE LAST MET? ‘I’m still practising yoga at home and in classes, as it’s always helped keep me grounded through all the highs and lows of acting, but in the last few years I’ve become a qualified instructor by doing two, 200-hour courses in Vinyasa and Hatha yoga. It takes you on a personal journey, and the philosophy side is fascinating too. I may well do an advanced 500-hour course next and start teaching my own classes, rather than just covering for my mum, who’s also an instructor.’ 2. WHAT’S YOUR FOOD PHILOSOPHY? ‘Food trends change so much, but the one thing that has stood the test of time with me is the Nutribullet – blending is still exciting to me. I’ll include hipster…

STAR LETTER CYCLING WITH CONFIDENCE Your article ‘Take your cycling up a gear’ (June issue) really inspired me. I’ve always enjoyed family rides but never wanted to cycle alone. I never realised there were women’s cycling groups in my town. Now I’m enjoying meeting new people and cycling around some beautiful areas I didn’t know existed. I’m getting more confident on the roads, too, and worry less when I take my son out on his bike. I’m going to follow your six-week action plan to train for our local sportive; it will certainly be a change from the gym! Sarah Hayes, Buckinghamshire HOLI-YAY! If I’m lucky enough to be able to afford a holiday, no matter how carefully I try to tailor it to my needs, take my own teabags…

‘Getting active among nature lowers kids’ blood pressure too’ FIT FOR FREE When the sun is shining and the days are long, it’s easy to exercise outside – but al fresco activity can do more for you than simply boost your motivation. Scientists have long known that ‘green exercise’ is a boon to the body, and they’re only just starting to discover what a blessing it is for the mind. Data shows that just five minutes of exercise outdoors can boost mood and self-esteem. Plus, 2014 research from Coventry University shows that getting active among nature is good for the kids’ health too, lowering their blood pressure. To encourage more of us to hit the green gym, Merrell has partnered with Our Parks to launch a free six-week outdoor fitness…

SOUND BITE ‘Being a size zero is a career in itself. It’s not realistic, and it’s not healthy.’ Rihanna HEALTHY INDULGENCE Giving vegetable dishes indulgent-sounding names could persuade us to eat more of them, suggests new research. Scientists at Stanford University in California tested whether using the sort of descriptive words more typically used to describe less healthy foods would increase vegetable consumption. Each day, one vegetable dish in the University’s canteen was labelled as either basic, healthy restrictive, healthy positive or indulgent. Indulgent labelling resulted in 25 per cent or more people selecting the vegetable compared with those labelled differently, and they ate more of it. Restaurants and food manufacturers should take note! BRILLIANT BARS Hooray for Primal Joy’s range of wholesome snack bars that contain nothing but natural,…

‘Many of us have a love/hate relationship with the scales...’ IS YOUR WEIGHT HEALTHY? Worried whether your weight’s okay? Hopping on the scales will give you an idea, but it’s not always perfect, especially if you have more muscle than most women – and many of us have a love/hate relationship with the scales, anyway. If you prefer to make your bathroom a weigh-free zone, I recommend another, more accurate way of checking if your weight is healthy – and it’s as simple as getting the tape measure out! Validated in a recent issue of the journal PLoS ONE, the method simply involves measuring your height and your waist (the most ‘inny’ part, or, if you don’t go in much, the midway point between the bottom of your ribs and…

HEALING TOUCH It turns out love really does conquer all. Researchers at the University of Colorado in Boulder found that when lovers touch, their heartbeats and breathing sync, and pain diminishes. During the study, 22 couples were put through a simulation of a delivery-room scenario, with the women as the pain target. When pain was induced, synchronisation between the couples was interrupted, but touch brought it back. Researchers believe this is because touch provokes empathy, and creates a pain-killing effect. Get cosy with your partner as much as you can – it could cure your headache! 1 in 5 trips to the GP are for fatigue. Time to factor some downtime into your day? TAKE TIME OUT FOR YOU Too busy managing deadlines or looking after others to take time out…

1. SLED DRAG BENEFITS: Sled drags provide a great quad pump and can do wonders for conditioning and building the muscles in your legs and backside, especially in those with back pain. They’re fun too and add a bit of variety to your workouts. Load a sled with the desired weight, attach a rope/straps to hold onto, then take the strain as shown (A). Move backwards for a given distance, leaning back and extending through your legs, taking short steps to move as quickly as possible (B). 2. 1 1/2 GOBLET SQUAT Benefits: You’re putting your legs under more tension than a normal goblet squat would, so you’ll get better results. Stand tall with your feet about shoulder-width apart and toes pointed out. Grab the handle of the kettlebell with…

GOBLET BOX SQUAT REPS: 12-15 REST: 10 SECONDS Begin with a wide stance, slightly wider than your shoulders. Slightly turn out your toes (to roughly 30°, A). Take a deep breath, bend at your knees and begin to drop your hips back towards a chair, moving into a squat position. Keep your chest proud as you lower into the squat without flaring at the ribs. Sit down onto the chair (B) while keeping a long spine (you’ll want to round your back, but it’s important you keep a healthy arch in your lower back at the bottom of the squat). Keep your chest lifted and rise up out of the squat with a tall spine, squeezing your glutes at the top of the movement. ELEVATED-HANDS, CLOSE-GRIP PUSH-UP REPS: 10-12 REST:…

Q I keep getting a side stitch – what can I can do? A A stitch may not be a serious affliction like a torn muscle but boy, can it wreak havoc on your running! Although any runner can be affected, younger and less experienced runners tend to suffer more frequently. Unfortunately, no single cause – or solution – has yet been identified; but there are a number of factors worth exploring. Firstly, how strong are your core muscles? A weak core puts more stress on the diaphragm (the muscle that facilitates breathing), which can cause it to tighten or go into spasm. Perform some basic core exercises (planks, side bridges) two to four times a week if you can. Next, think about your posture. A study in the Journal…

STANDING ARM CIRCLES Reps: 50 Works: Arms and shoulders Stand with your feet shoulder-width apart, holding your abs in tight. Extend your arms straight out to the sides, so you feel a stretch down your arms, then rotate them in small circles. Keep your arms straight and at shoulder height throughout. Don’t let those arms drop! TRICEPS DIP WITH GLUTE STRETCH Reps: 10 on each leg Works: Shoulders and triceps Sit on the floor with your feet on the ground in front of you and your knees bent. Place your palms face-down next to your bottom, fingers pointing forwards. Keeping your arms straight, lift your hips and bottom so they’re a few centimetres off the ground. Cross one leg over the other (A), then bend your elbows and lower your…

Summer just wouldn’t be summer without the nation’s favourite frozen treat. But the chilly truth is, many regular brands of ice cream are an artery-clogging cocktail of saturated fat, sugar and hidden additives. And it seems shoppers are finally wising up. Figures show global ice cream sales fell by 16 per cent in 2016 – mainly, say consumer experts, because people are choosing to eat ice cream as an occasional treat or opting for one of the many new, dairy-free alternatives. Step forward nice cream – the creamy, good-for-you ice made from frozen bananas. Over to Margie Broadhead, healthy chef founder of Nana Nice Cream, whose new book Guilt Free Nice Cream (Hardie Grant, £12.99) offers 70 nice cream-based recipes. Here are three to try today. Deep-dish chocolate chip cookie…

BREAKFAST ‘I love a bowl of porridge with some honey and mixed spices, plus an orange juice. If I’m feeling a bit fancy and I’ve got time, I’ll make toasted crumpets with berries and honey.’ KITCHEN ESSENTIALS ‘Peanut butter and The New York Bakery Co Cinnamon & Raisin Bagels are always there, plus soya milk, almond milk or coconut milk because I’m lactose intolerant – I choose what’s on offer.’ TREATS ‘Custard, croissants, cinnamon swirls – the list’s endless as I love a cake!’ LUNCH ‘Lunch depends on how I feel. It could be leftovers from the night before, and that would often include fish. I really like tuna steak. I’ve worked with nutritionists in the past doing supermarket visits and being told to read the label and pay attention…

‘Lagom is firmly rooted in the Swedish national psyche, influencing everything from food to fashion, behaviour, design and community ethos’ There’s no stopping our love affair with all things Scandinavian. From flat-packed furniture to Nordic crime novels, we can’t seem to get enough of the continent’s ideas, exports and culture. No surprise then that hot on the heels of last year’s hygge phenomenon (aka all things comforting and cosy) comes lagom, a word that roughly translates as ‘just right’. Or, as Anna Brones, author of Live Lagom: Balanced Living, the Swedish Way (Ebury Press, £9.99) puts it, ‘not too much, not too little… just something in the middle, the moderate choice between two extremes’. Of course, the concept of balanced living isn’t exclusively Swedish – Buddhists have understood the importance…

This month we look at Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi (Harper Perennial Modern Classics, $15.99) In a nutshell: Do you remember being so absorbed in an activity you felt you could go on for ever? You were probably in a state of flow – alert, energised, un-selfconscious. Here,0 the Hungarian psychologist shows you how to achieve this highly focused mental state, and the resulting fulfilment it brings, A nugget: ‘The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.’…

1 THE SELF-CONFIDENCE STANCE There is a reason that Wonder Woman stands like she does – hands on hips, feet apart. It’s what scientist Amy Cuddy calls a ‘high-power pose’. It triggers self confidence by releasing chemicals in the body that tell your brain you’re feeling pretty great about yourself. Stand like Wonder Woman for two minutes. Let the confidence chemicals flow! (Cape optional). 2 BRAIN GAME Your brain is built to adapt. It wants to learn to get better, and it physically changes in order to do this, beefing up neural pathways and configuring more efficient routes from its command centre to all the muscles. The best way to encourage physical change? Repetition. Pick a skill you’d like to improve. Do it 15 times every day for the next…

‘Going outdoors helps manage our levels of serotonin’ From the sound of a breeze whispering through the trees to dappled sunshine peaking through the canopy, a forest can be an immensely serene place to be. But did you know that spending time peacefully in the woods is a scientifically proven concept that comes with an official name – ‘forest bathing’? The Japanese coined the phrase shinrin-yoku in 1982 (roughly translated as ‘taking in the forest atmosphere’ or ‘forest bathing’) and have turned it into a form of therapy thought to lower blood pressure, improve mood and focus and reduce stress. In fact, shinrin-yoku is now part of Japan’s national health policy, with around £3 million being spent on research and over 55 official forest trails being created, with plans for…

GOING FOR GOLD Fab By Fabienne Gold Star Boxing Gloves, £69; fashercise.com GOLD RUSH Nike Air Max 1 Ultra 2.0 Flyknit Metallic trainers, £119.95; nike.com GOLD AGAINST THE SOUL Mi-Pac Gold Backpack, £39.99; mi-pac.com MIDUS TOUCH Lucas Hugh Goldleaf Crop White, £125; lucashugh.com ALL THAT GLITTERS New Balance Newbury Intensity Tights, £50; newbalance.co.uk SEEING STARS Ultracor Silk Knockout Bomber Jacket, £210; fashercise.com WE LOVE This water-resistant backpack has adjustable, padded straps and sections for your gym kit and laptop. 24 CARAT MAGIC Beats Studio Wireless Over-Ear Headphones, £329.95; beatsbydrdre.com/uk…

Bamford Botanic Sugar Polish, £35 for 200ml; bamford.co.uk. Just the thing for helping your summer body look its best, this luxurious organic product gently exfoliates (with brown sugar), brightens and softens the skin. Other natural ingredients include: detoxifying sea salt; African shea butter, which is high in essential fatty acids and antioxidants to hydrate and soothe the skin; and extra virgin olive oil, which offers anti-inflammatory benefits and helps the skin retain moisture. These are teamed with rosemary, lemon, cinnamon and cedar oils to increase circulation while easing mental and physical fatigue. It’s a hard-working product! It’s recommended that you apply it before you have a bath and leave it on for 10 to 15 minutes while soaking to boost an all-over body detox. We need no encouragement to lie…

Carla Oates suffered from eczema and allergies in her teens, but when doctors prescribed steroid cream as a treatment, her mother looked into natural remedies as an alternative. She used a naturopath and, through applying homeopathic ointments, cutting out dairy, eliminating certain foods and introducing others, Oates’s eczema improved dramatically. Fast forward a few years and Oates was made beauty editor at a national newspaper – but she soon found she felt uneasy in the job. ‘I realised – ironically – that I was a beauty editor who didn’t use commercial beauty products!’ she says. ‘I was uncomfortable with all the synthetic ingredients they contained and was forever scouring the shelves of health food stores, searching for unusual natural oils or creams.’ Oates began to develop her interest in all…

Are you sure you're doing your gym exercises correctly? Experts warn that, as the popularity of keeping fit soars, so does the number of people performing moves with poor technique. ‘Go into a gym and both beginners and experienced gymgoers will be doing exercises incorrectly,’ says Fiona Crossley, owner of F45 Kingston. ‘Lifting weight that's too heavy is often the problem.’ A lack of coaching can also be to blame – one study published in the Orthopaedic Journal of Sports Medicine reports that injury from power lifting and calisthenics is far more likely when people don’t get coached on their form by a qualified trainer. Further data in the Journal of Strength and Conditioning Research reveals there may be an increased risk of musculoskeletal and metabolic injury among those doing…

‘One of the first questions I asked my oncologist was if I could run a marathon mid treatment. I wasn’t allowed, but I did keep up with my running and kickboxing every week. All the people at the gym knew what was going on and it helped me to have their support. Further down the line, when the days got really tough and I wasn’t able to go running or do kickboxing, I’d walk around the block in my pyjamas because I just wanted to get out of the house and keep moving. Exercise really helped me with the fatigue from my treatment. I knew a lot of people who would just sit at home and not do anything, but I think that keeping moving helped me not just with…