Innholdsfortegnelse for October 2017 i Women's Fitness

Want to boost your body? Treat yourself to some new kit! Yep, we all know a new outfit can boost our confidence but, now, scientists have proven that shiny new sports kit can improve our workout results too. Just by wearing athletic kit, you trigger changes in the brain that make you perform better. Result! It’s just one of the gems we learnt while compiling this month’s ‘Get your body back’ special (page 55). With holidays over, we all need some extra motivation to kick-start those goals. So we’ve rounded up the pros to help. Can’t afford a PT? No sweat. Turn to ‘Celeb trainer secrets revealed!’ (page 56) for insider tips the world’s top PTs usually only share with their clients. Not seeing the results you want? You may…

LUNGE AND TWIST Reps: 10 each side Works: Calves, quads, hamstrings, glutes and core From standing, step back with your left leg, keeping your core tight, right knee directly over your ankle and your weight in your right heel (A). Stand up on your right leg and kick your left leg up in front of you with a flexed foot. Stretch your arms out parallel to the floor (right arm forwards, left arm back, B) and twist your upper body to the left. Return to a lunge. Do the move 10 times then switch sides. PIKE PRESS-UP Reps: 10 each side Works: Shoulders, back and abs Start in a high plank position on your hands with your shoulders over your wrists and your hips in line with your shoulders (A).…

A few years ago, most of us knew turmeric as the Indian spice that turned our curries an exotic, golden hue. Then, science revealed the extent of this ancient spice’s anti-inflammatory powers and a new food trend was born. Healthy foodies have swapped their cappuccinos for turmeric lattes and golden mylk; chefs are using turmeric in an array of unexpected dishes, and supermarkets are stocking fresh turmeric root (it's sweeter than the powder). It’s a trend worth trying. Not only does turmeric boost everything from gut health to skin healing; it works well in savoury or sweet dishes. ‘Turmeric can be used raw or cooked,’ says chef Kate Adams author of new book, The Turmeric Cookbook (Aster, £10) ‘You can grate it into dressings, ice cream or tonics or add…

BREAKFAST ‘The way I eat changes often to keep it varied. The only thing that remains constant is my breakfast but, when travelling, even that’s difficult to maintain. One morning, I might have almond butter with blueberries, a banana and a plant-based protein, whizzed up into a smoothie. The next day, I might have an avocado, raspberry and protein smoothie. I’ll change what I have in the smoothie – even the type of protein. I’m not dairy-sensitive, but I do think too much dairy can have a negative effect. Rather than having whey protein, I’ll often have a vegan pea, hemp or quinoa protein.’ LUNCH ‘I have a colourful plateful for all meals. Lunch might be avocado toast with chicken or another meat on top. I have my “go-to” meals…

This month we look at The Drama of Being a Child by Alice Miller (Virago, £9.99) In a nutshell: Originally titled, The Drama of the Gifted Child, Miller outlines the emotional impact of being highly sensitive as a child. If that sounds like you, you may have been so attuned to your parents’ expectations that you tried to be the child they wanted at the cost of your own needs. Still seeking external approval, you lose your sense of self. A nugget: ‘In order to become whole we must try, in a long process, to discover our own personal truth, a truth that may cause us pain before giving us a new sphere of freedom.’…

Have you ever wondered what go-to products are in the bathroom cabinets of dermatologists and facialists? Whether they have the ultimate skincare regimen or occasionally slip up and sleep in their make-up? We chatted to five top experts to find out exactly what goes down in their day-to-day routine and what they splash their cash on – you might just be surprised… ‘I love The Ordinary range ( theordinary.com ). It has a scientific approach to skincare with excellent products such as vitamin C creams and hyaluronic acid B5 serum.’ The Harley Street dermatologist Dr Justine Hextall ( harleymedical.co.uk ) Using a holistic approach to treatment, Dr Hextall specialises in aesthetic dermatology and is an expert on fillers and hair removal. ◗ Morning ritual: Cleanse and…

HIP DROPS Get in a plank position. Drop your right hip bone to touch the floor. Move in an arc over to your left to repeat the action on that side. Repeat. PLANK KICKS Start in a high plank. Lift your right leg until you feel a squeeze in your glutes. Lower and repeat on your left side. Continue alternating. UP-DOWN PLANK Start on your forearms in a plank position. Push up onto your left hand, then onto your right hand, so you’re in a high plank. Reverse to lower; repeat.…

TRX PUSH-UP PIKE Place both feet inside the straps and get into a push-up position, with your hands beneath your shoulders. Bend your elbows to lower your torso to the ground. Push back up and lift your hips, so your body is in an inverted ‘V’ shape. Lower and repeat. GOBLET SQUAT Stand with your feet hip-width apart and hold a dumbbell in front of your chest, elbows pointing towards the floor. Bend your knees and push your hips back to lower into a squat. Stand up and repeat. WOODCHOP Stand with your feet shoulder-width apart, holding a medicine ball by the outside of your thigh. Twist and lift it up across your body with straight arms. Reverse the movement, bringing it back down across your body.…

Lux Leggings, £42.95, and Rebel Sports Bra, £24.95, from Reebok’s Crafted by Fitness range; reebok.co.uk We’re into leggings with super-comfy, ultra-flattering high waists, and Reebok’s Lux leggings are just the ticket for autumn. The ‘no-abrasion zone’ at the back protects you from equipment as you grapple with those moves at the gym. The medium-impact Rebel bra’s removable pads help give you shape while you show off your toned back, thanks to its elegant strappy looks, designed to enhance breathability.…

It’s no wonder Thai food has become one of Britain’s most loved cuisines – with its deliciously bold flavours and variety, it’s hard to beat. In fact, 40 per cent of people who dine out choose to eat Thai food regularly. Now Thai cuisine is undergoing a revolution in the UK – innovative new Thai restaurants are swapping greasy MSG-packed meals for fresh, healthy, flavourful dishes. That’s certainly what pioneering chef Sebby Holmes has done – along with launching his new cookbook Cook Thai (Kyle Books, £19.99), he’s taking the Thai food world by storm. Holmes finds people are surprised when he tells them that he learned to cook Thai food in South London, rather than in the heart of Thailand. He started out with a degree in journalism, then…

FARMER’S WALK Farmer’s Walks are a great full-body exercise that hit just about every muscle in your body. They’re challenging for your grip, upper back and core muscles, which will be worked more than in any other movement. They’re also tough on your legs and cardiovascular system, making the Walk one of the best all-round exercises for increasing functional strength and burning fat. HOW TO DO IT Begin by standing between two kettlebells or dumbbells, ready to deadlift them into a standing position. • Squat down and grip the handles tightly, lifting them up by driving through your heels, keeping your back straight and head up. • Start to walk with the weights, taking short, quick steps, travelling for the given distance (say 50-100m), before putting the weights back down.…

Q How can I get faster over 5K? A The first step is to get comfortable over the distance. Work up to the point where running ‘overdistance’ (say, 7-8km) doesn’t faze you at all. This helps to broaden your aerobic base (stamina) and you can then build speed and strength. Then do a 5K race or parkrun to establish where you are now and work out what your current pace is (in minutes per km/mile) and what would be a realistic goal time and pace to aim for. Try to shave off 10-60 seconds (the faster you are, the smaller the probable improvement) in a training block of 6-10 weeks. Schedule a weekly interval session in which you run multiple repetitions at your goal 5K pace, separated by a slow…

Want to up your fitness and boost your boxing skills? What better way to do it than to travel to the very heart of where the ancient martial art of Muay Thai began for an intense seven-day training holiday! Whether you’re a complete beginner or want to hone your skills, the trainers at Tiger Muay Thai will make sure you reach your goals. Located in the Chalong Area of Phuket, Thailand, Tiger Muay Thai is the biggest and most highly-regarded Muay Thai fitness training camp in the world. Think outdoor boxing rings and gyms, hugely experienced trainers and authentic Muay Thai ceremonies all topped off with a backdrop of the beautiful Phuket coastline. Tiger Muay Thai caters for people from all walks of life, including complete beginners and even children.…

STAR LETTER HEADING OUTDOORS Your article ‘Into the woods’ in September’s issue has really inspired me. As I was reading it, I thought of all the lovely wooded countryside around me, yet I spend my time working out in the gym. I headed to the forest and just had some time out. I took my yoga mat and took in my wonderful surroundings while stretching and just relaxing. I really did feel totally revitalised, full of energy and in a great mood. What’s even better is that I’ve found a fantastic cycle route I’ve enjoyed with my young son, and a parkrun nearby too, so I can go there to keep fit and enjoy the relaxing surroundings afterwards. Thanks H&F! Charlene Pavitt, East Sussex LIFE-CHANGING READ I’m 45 years old…

‘I couldn’t find luxury, natural spa products so ESPA was born’ ‘I work like a dog but I need to stay healthy so I can keep doing this as long as possible’ ‘Morning is a key time for me. I rarely get up past 6:30am and it’s often 5:30am. I have a hot water and lemon to stay alkaline. Then I do stretching to keep supple and strength work. ‘I’m very privileged to have my own sauna, gym and environmentally friendly outdoor salt pool at home. Unless the weather’s bad, I also work out hard in the water with weights. Twice a week, I work out in the gym with a trainer (I love Stephen Price’s methodology; spandco.co.uk) and use weights and TRX. ‘I was very sporty and into health…

Scrolling past a before and after workout picture again ? In the Insta-world, transformation photos are big news. Fitness gurus love them. Kayla Itsines regularly posts progress photos of those following her Bikini Body Guide programme on kaylaitsines.com. The Body Coach, Joe Wicks, reveals results from those on his 90 Day Shift, Shape and Sustain plan on thebodycoach.com. And Julia Buckley, one of the UK’s top online trainers at juliabuckleyfitness.com, unveils shape-up images of those on her #JuliaBeFit plan. But if you’re sceptical about how ‘real’ some transformation pictures are, you’re not alone. Orlando-based fitness blogger, PlankingforPizza recently caused a stir when she took two very different photos 30 seconds apart to demonstrate how easy it is to fake a transformation picture. What’s clear is that things…

PAN-ROASTED HALIBUT WITH ARTICHOKES & BROCCOLI Serves 2 FOR THE ARTICHOKES: 1 x 400g BPA-free tin of artichoke hearts, drained and halved 2 garlic cloves, crushed Extra virgin olive oil Juice of 1 lemon Sea salt and pepper 300g tenderstem broccoli 360g halibut fillets 2 tbsp capers 1 lemon, thinly sliced Handful of fresh parsley, finely chopped 1 tbsp fresh tarragon, finely chopped 1 tbsp fresh chives, finely chopped 1 Preheat the oven to 200°C/gas mark 6. Put the artichokes in a pan with the garlic. Drizzle over a splash of oil, a squeeze of lemon juice and season. Bake for 10 minutes. 2 Remove the pan from the oven, add the broccoli and halibut fillets and scatter over the capers. Season well, lay the lemon slices over the halibut…

A deliciously sweet blend of spices, guarana, liquorice and pink peppercorn make this Kusmi Sweet Love tea (from £5; uk. kusmitea.com) the perfect autumn cup. Ten per cent of the profits go to Breast Cancer Haven. Look after your lashes with the limited edition RevitaLash Pink (£104; revitalash.co.uk). Ten per cent of all proceeds from this deep-conditioning cream will go to breast cancer research at City of Hope treatment and research centre in California (cityofhope.org) and Look Good Feel Better (see below). Fancy a cuppa? Head down to healthy hangout Squirrel (wearesquirrel.com) in London’s South Kensington to get your hands on a pink Mangosteen latte. All proceeds will be donated to Breast Cancer Care. Look Good Feel Better is a charity supporting women by tackling cancer side-effects through the transformative…

BANISH BLEMISHES Turmeric is the new kid on the block for tackling skin pigmentation. ‘It directly interferes with the production of melanin, the natural substance that causes pigmentation,’ says Dr Mervyn Patterson, cosmetic dermatologist at Woodford Medical (woodfordmedical.com). He recommends Epionce Pigment Perfecting Serum (£94.50 for 30ml; epionce.co.uk) for harnessing turmeric in an irritant-free formula. Pukka Turmeric Lifekind (£16.96 for 30 capsules; pukkaherbs.com) will deliver skin-protecting antioxidants such as turmeric, gotu kola, green tea, amala and ginger to help balance blemish-causing hormones and prevent further pigmentation. CELEBRITY CORNER ‘I have the most unbelievably sensitive skin in the world, so I love this moisturiser.’ Emma Watson, actress 3 of the best… FACIAL MISTS RAWGAIA ORGANIC GOJI GODDESS NUTRIENT MIST, £18 for 50ml; rawgaia.com Goji berries, cold-pressed by hand in Brighton, make…

Back from holiday with a few extra pounds to lose? Struggling to find your fitness mojo after the summer break? It’s time to kick-start your motivation and ramp up your training sessions with our back-to-the-gym special! Pick up insider secrets from the world’s best PTs, discover the best diet to fuel your workout, and find the gym style that will help you go the extra mile. Results guaranteed. INSIDE: P56 CELEB TRAINER SECRETS REVEALED! P62 THE GYM EDIT P68 FUEL YOUR WORKOUTS…

THE VERSACLIMBER Made to simulate climbing, the Versaclimber torches calories and skyrockets cardiovascular fitness levels; versaclimber.co.uk. YOGA SEQUENCES Yoga helps balance the body. Wong recommends sequences that include downward dog pose (where you're in an inverted 'v'). SINGLE-LEG EXERCISES Testing balance, co-ordination and unilateral strength, single-leg exercises will help eliminate any imbalances in your body.…

Prepare your ingredients in advance. If you have all your vegetables chopped, spices at hand and sauces ready to go, you can have your dish ready within a matter of minutes! Dry your own spices. It’s easy and they’ll be more aromatic and flavoursome to cook with than store-bought ones. Use unripe fruit like vegetables in salads the Thai way. It can be just what you need to give your dish some crunch and bitter sweetness. When cooking tough ingredients, bruise them before using them. Breaking their outer skin, then pressing them with a mortar and pestle releases their flavour.…

1 DEADLIFT 4 SETS; 12-15 REPS Stand with your feet under the bar. Bend down to grab the bar with an overhand grip. Drop into position by bending your knees until your shins touch the bar. Lift your chest, keep a neutral spine and gaze ahead of you (A). Squeeze your mid-back tight. With straight arms, start to slowly pull the bar. Take a big breath, raising your hips and shoulders at the same time. Drive up with your heels, squeeze your butt and stand up by fully extending your hips (B). 2 BENCH PRESS 4 SETS; 12-15 REPS Lie prone on a flat bench with a barbell overhead and eyes underneath the bar. Grab the bar to un-rack the barbell and hold it above your chest (A). From this…

TRIBE SPORTS SPORTS BRA £40; tribesports.com ‘I didn’t feel restricted in this great all-rounder – it’s really stretchy without losing its shape. The material is quite thick, but the bra feels very light and supportive due to its compression and engineered cups. You can also take out the removable pads if you wish. The bra is designed for gentler activities (it’s described as giving “up to medium support”), but it held up well during higher-impact activities with my smaller bust. The material is sweat wicking and antibacterial, while the fun print along the bottom means it looks good when worn as a crop top.’ COMFORT ✶✶✶✶ SUPPORT ✶✶✶✶ STYLE ✶✶✶✶ SHOCK ABSORBER ACTIVE MULTI SPORTS SUPPORT BRA £37; shockabsorber.co.uk ‘Enjoy ball sports, dance or running? This bra could be a…

ASICS LITE SHOW COLLECTION From £38; asics.co.uk Stock up on high-vis kit for autumn and winter. The print on this SS Top (£38) has glass beads for extra reflectivity and you’ll be seen from every angle. SHOCK ABSORBER ULTIMATE FLY BRA £45; wiggle.co.uk This good-looking, super-light bra is a great choice for high-impact activities. It has Cross Control around the chest for less bounce. NORVAN VT SHOE £130; arcteryx.com Need a grippy shoe for muddy trails? This new trainer boasts 3.5mm lugs and a durable Vibram sole to help you stick to wet surfaces and avoid slip-ups. An inner liner helps keep out debris.…

AUSSIE-STYLE H 2 O 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. BEAUTY MUST-HAVES The Sebamed Health and Fitness Bundle is the perfect introduction to the Sebamed…

In last month’s Success Story feature ‘Exercise helped me beat breast cancer’ (Success Story, September issue), we mistakenly published an image of Laura Try alongside the story of Helen Weller (left). We would like to apologise to both women for any upset caused. You can read Helen’s story online at healthandfitnessonline.co.uk. Laura has just completed The Great British Row – look out for her story in the December issue of H&F. Thank you to both Helen and Laura for sharing their inspiring accounts with us.…

‘Consider the order and intensity of your training and the recovery time’ GIVE ME STRENGTH Will weights work make you a faster marathoner? Can strength training improve your time-trial cycling time? The answer has always been an indisputable ‘yes’. After all, specialised resistance training can improve endurance, strength, help prevent injury and even boost technique through targeting weak muscles. Anecdotal evidence, however, shows that it can be tough to balance both forms of activity and the latest sports science may reveal why. The research from James Cook University in Australia shows that including weight training in your routine isn’t enough – endurance fitbies must consider how much recovery they take between activities. Why? Because tiredness from weight training can reduce endurance sports performance if adequate recovery isn’t taken. And you…

SOUND BITE ‘There definitely was a time when I was pretty obsessed with my weight, but I’m better off not stressing about my body all the time.’ Hilary Duff COFFEE TIME Here’s another reason to enjoy your cappuccino – research at the University of Southern California has found that coffee drinkers appear to live longer. People who drank a cup of coffee a day were 12 per cent less likely to die during the sixteen-year study period than non-drinkers. The association was even stronger for people having two to three cups (of regular or decaffeinated coffee) a day, and drinking the beverage was associated with a lower risk of death from diseases including heart disease, cancer, stroke and diabetes. Coffee contains antioxidants and phenolic compounds thought to protect cells from…

‘It’s actually a low-carb, high-fat diet where you cut out bread and pasta’ THE PIOPPI DIET Pioppi is one of those southern-Italian villages where people live to a ripe old age, and it’s also the subject of a new book called The Pioppi Diet by Dr Aseem Malhotra and Donal O’Neill (Penguin, £8.99). The book promises to help you lose weight and drastically reduce your risk of type 2 diabetes so I’d expected it to be an eating regimen based around the Mediterranean diet – as advertised – but it’s actually a low-carb, high-fat (LCHF) diet that recommends lots of fish, veg and olive oil, while cutting out bread and pasta and avoiding all added sugars. As well as the un-Mediterranean lack of carbs, the use…

GET DUSTING! Rather be at the gym than doing the housework? We don’t blame you. But neglecting the dusting could be bad for you in more ways than one. A new study by researchers from Duke University in North Carolina has found that exposure to house dust, which was found to contain endocrine-distrupting chemicals in nearly all the samples tested, can cause fat cells to expand, increasing your weight. The ECDs – found in cosmetics, food packaging, flame-retardants and cleaning products – can interfere with your hormones and increase your risk of infertility and cancer as well. 24% of us shun eye tests for fear of having to wear glasses, but a timely diagnosis can prevent future eye problems.* SWEET DREAMS If you’re struggling with insomnia, good news. HOMNI is an…

Ever wondered how the likes of Millie Mackintosh, Ellie Goulding and Jennifer Lawrence get into such good shape? They consult a pro. While there’s no doubt that the über-fit A-list have plenty of strength and determination, they don’t always work out alone. Instead, they hire a topnotch personal trainer to put them through their paces. And for good reason – research from the University of California Los Angeles shows that those of us who hire a trainer boast more lean body mass, higher levels of V0 max, greater 2 muscle power and enhanced strength. Can’t hire a PT? Don’t worry. To help you get the best results, we’ve asked four celebrity trainers to reveal their get-fit secrets. Take note… THE MODEL MOTIVATOR OLIVIA COONEY This fitness entrepreneur is the brains…

BOX STEP-UP Step one foot up onto a block, knee bent to 90°. Keeping your back leg straight, step it onto the block, then step down one leg at a time. Swap sides. Progress onto a box jump or add weights. PUSH-UP From high plank, feet together, lower your upper body to the floor, keeping in a straight line. Press up when your chest is near the floor. Progress onto a plyo push-up or one-handed push-up. GLUTE BRIDGE Lie on your back, knees bent, feet flat on the floor. Squeeze your glutes, lift your hips and push your heels into the ground. Pause for 10 seconds, lower and repeat. Challenge single-leg strength by performing a single-leg bridge.…

CHECK IT OUT Adidas By Stella McCartney Training Seamless Check Bodysuit, £62.95; thesportsedit.com BRIGHT AND BEAUTIFUL Varley Bolton Sports Bra, £55; varley.com ALL TANKED UP Under Armour Geo Run Tank, £30; underarmour.co.uk SHORT AND SWEET Reebok Origami Print Woven 8 CMS Shorts, £27.95; reebok.co.uk BAG IT! Sol & Selene Walk This Way bag, £110; fashercise.com FANCY FOOTWORK Nike Metcon 3 trainers, £114.95; nike.com WE LOVE This seamless, sweat-wicking body fits like a second skin, making it perfect for dance, yoga and barre workouts. BE BOLD Sweaty Betty Power 7/8 Leggings, £75; sweatybetty.com…

1. BAT WINGS BENEFITS: As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted routine, you’ll not only feel the burn in your arms, you’ll also strengthen your core. Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Bend at your hips and lower your chest until it’s parallel to the floor (A). Squeezing your elbows tight to the sides of your body, pull them back as far as you can while also squeezing your shoulder blades together (B). Hold for five seconds. Release slowly, bringing your arms back down to the starting position. Repeat. 2. UP AND OVERS BENEFITS: This simple exercise works on mobility and scapular retraction (pulling your shoulder blades together) and reinforces good…

KEY SKILLROW Professional rowers know how to get super-fit, so it’s reassuring that they helped Technogym create this new rowing machine. It feels closer to working out on real water than many machines and boasts Technogym’s new neuromuscular training technology, which offers specific workouts designed to stimulate the mind and body. WHY YOU NEED IT: Rowers are among the fittest athletes in the world. This machine guarantees to get you sweating. TRY IT NOW: At The Fitness Space; thefitnessspace.com. THE ASSAULT BIKE Loved by CrossFitters and personal trainers the world over, including Aussie star Michelle Bridges, the assault bike really hurts. A bike with handles, this bit of kit pumps the arms and works the legs simultaneously. It’s low-impact, so a great rehabilitation tool, and a fantastic fat burner. WHY…

‘As a youngster, I was never allowed to do PE or sports at school because I was always seen as a health and safety hazard. I was born with sight loss conditions known as Coloboma, Microphthalmia and Nystagmus, which have left me with limited vision. It wasn’t until I went to a secondary school that was supportive of visually impaired people that I was introduced to the world of sport. I had a go at everything and took to athletics and goalball. I ended up representing Great Britain in both events at youth level, which took me to America and Europe. When I left school and started work, I bought my first horse and got into dressage. I competed regionally and nationally for 14 years. After losing my horse Chloe…