Innholdsfortegnelse for January 2018 i Women's Fitness

What’s on your wellbeing wish list for 2018? A new fitness challenge? A life-changing holiday? A healthier, happier, stress-free you? It’s time to kick back and dream about your hopes and goals for 2018 with a little help from this month’s H&F! Pledged to shape up for the new year? Research shows over a third of goal setters fail, simply because they don’t have a strategy. Safeguard your success with ‘Get in shape for 2018’ (page 58) where three Olympians share the training plans you need to smash your goals! Got festive pounds to lose? Quit the bar and hit the barre. In ‘Fight fat in 15’ (page 94), you’ll find a fat-burning, body-sculpting workout from cult studio Paola’s BodyBarre that you can do without leaving the house! A spa…

‘Getting fit can start at home. Not only is it cheaper than paying for a monthly gym contract, you can work out any time. The trick is to research workouts before you start, so you have a plan and don’t stop half way through to think of the next exercise. If you’re strapped for time, focus on exercises that train multiple areas. You could try the new Squat Magic machine (£69.99; highstreettv.com), which tones your glutes and thighs, and strengthens your core.’…

IN-AND-OUT SQUAT JUMPS Time 20 seconds Works: Quads, calves, glutes and shoulders. Stand with your feet together (A), then jump your feet out slightly wider than hip-width, before immediately lowering into a squat, swinging your arms up to clasp in front of your chest (B). From your squat position, immediately jump your feet back together, swinging your arms down by your sides. Land on your toes, then get ready to jump your feet back out again. SIDE-PLANK LEG LIFT Time: 20 seconds each side Works: Inner and outer thighs, shoulders, abs and obliques Start in a plank position with your hands under your shoulders and body in a straight line, before moving your weight and rotating your torso to the right. Slowly lift your right hand straight up (A) before…

• Swap a 40g (matchbox-sized) slice of Stilton (164 calories) for 40g Camembert (116 calories). SAVE 48 calories Camembert is also richer in folic acid – a B vitamin that plays a role in fighting fatigue. • Swap a handful of cheese footballs (104 calories) for a handful of cheese puffs (45 calories). SAVE 59 calories Puffier snacks take up more volume, so it's easier to eat less. • Swap a handful of roasted salted peanuts (151 calories) for a handful of roasted chestnuts (61 calories). SAVE 90 calories You’ll also cut down on salt with this option.…

‘Pick your treats – your aim is to ‘spend’ calories on the foods you really like’ EAT WELL THIS PARTY SEASON Strange as it might sound, I believe that a key way to avoid party season weight gain is to give yourself permission to indulge. My reasoning is simple: evidence suggests that restrained eaters generally don’t eat fewer calories overall, yet have a much less happy time having to deal with all the eating guilt. Of course, allowing yourself to enjoy ‘naughty’ foods can feel a bit weird if you’re normally a bit obsessive about eating clean. So, here are my three top tips to make sure you’re still 100 per cent in control. Be mindful. Pause in the middle of a meal or party buffet and ask yourself how…

You might associate high blood pressure more with men than women, but latest figures from Public Health England show more than 25 per cent of us women have the condition. What’s more, if you do have hypertension, you’re at greater risk of developing dementia than your male counterparts as you age. New research from the Kaiser Permanente Northern California healthcare system shows women with high blood pressure in their 40s have a 65 per cent increased risk of dementia compared to men. Maintain a healthy weight to help stave off the condition. 63% of people say being smiled at makes their day. Smile at a stranger and spread a little happiness. PICK OF THE MONTH SWEET DREAMS Trouble nodding off? Sip on these teas for a soothing night’s kip and rise…

ELEMIS LIFE ELIXIRS EMBRACE CANDLE £36 for 230g; elemis.com This sensual scented candle is rich, heady and long-lasting. Made from a blend of 21 pure essential oils, including frankinsense. ECOYA SPICED GINGER & MUSK CANDLE £40 for 400g; johnlewis.com Enjoy the spicy aromas of ginger and iris, plus warming vanilla, amber and patchouli in a hand-poured soy candle. PRIMROSE HILL CANDLES POMEGRANATE & CHILLI £28 for 220g; primrosehillcandles.com A complex scent with undertones of cedarwood, leather and amber capturing the essence and vibrancy of the big smoke. Made by a London-based duo.…

BREAKFAST: Porridge made from rice, quinoa, oats and butternut squash, seasoned with warming spices such as turmeric, and different milks – the combinations vary depending on my doshas – rice milk if I’m not too hungry, almond milk if I need something heavier, and some whole milk. LUNCH: Preceded by a small sweet treat, lunch is always the biggest meal of the day and is usually a hearty soup or stew filled with protein and vegetables, or sesame-roast chicken with savoy cabbage and tomato gravy. DINNER: It’s lighter than lunch and I avoid anything raw or difficult to digest, such as steak. If I’m at home, I might have a nourishing broth.…

Spa culture has come a long way. Originally the preserve of the rich and famous, spas were focused exclusively on luxury. ‘A retreat was synonymous with middle-aged women sipping a glass of Champagne while they had their nails done,’ says Stella Photi, founder and managing director of Wellbeing Escapes ( wellbeingescapes.com ). ‘Today’s spa-goers are much more demanding,’ says Photi, ‘and looking for a more integrated experience that offers not just health and beauty treatments, but nutrition, fitness and lifestyle packages, too.’ And the industry has responded – now you can choose anything from a day’s detox at a city spa to a complete lifestyle overhaul in an exotic location. So whether you’re looking for a juice fast, detox or weight-loss programme; emotional healing after a bereavement or…

Come January, we often need some inspiration for healthy yet tasty meals that will help us get back on track after the festive binge. We’ve found the perfect dishes to do just that. The tempting recipes are from food and travel writer John Gregory-Smith’s fourth book Orange Blossom & Honey (Kyle Books, £19.99), the inspiration for which has come from his trips to Morocco, and this book oozes seductive travel-book-style photography. But it’s the simple, wholesome yet incredibly tasty food that keeps luring Gregory-Smith back to the north African country. ‘Everything is seasonal and made with local ingredients,’ he says. And the Moroccans are lucky to have everything from fresh fish to juicy dates, citrus fruits and pulses on tap. ‘Flavours such as saffron, powdered ginger, cumin, preserved lemons, honey,…

'"PREVENTION IS BETTER THAN CURE" IS TRUE, WHETHER YOU'RE A MARATHON RUNNER OR AN OFFICE WORKER' You pay for the car to have an MOT every year, so why shouldn’t you splash out on a full-body check, too? This is the premise behind the workout world’s latest body-boosting trend – prehabilitation, or prehab, an injury-prevention programme that’s usually devised by a physiotherapist, sports therapist or osteopath. The aim of a prehab programme is to look at a fitness fan’s body and iron out any imbalances that might lead to an injury. While the tests and treatments at a prehab clinic may vary, the aim of all centres is the same – to improve the way your body moves, hopefully shielding it against sports injury. ‘Prehab prepares the joints for exercise,’…

WHAT ELSE CAN YOU DO TO STAY WARM? WARM UP Warming up is important because it prepares your body for exercise by gently raising the heart rate and boosting blood flow to muscles. If it’s really chilly outside, try warming up indoors to avoid shocking your muscles by exposing them to the elements when cold. SLOW DOWN Your body works hard to stay warm when it’s cold, so it can pay to reduce the intensity or duration of your outdoor workout to compensate for this added task. Try to keep moving when outside, swapping static rests for active recoveries when doing interval sessions. LAYER LOTS Even when wearing smart kit, you may need to think about donning layers. Be sure to dress for every element – wearing windproof and water…

HSTAR LETTER FOOD TWEAKS I’m constantly trying to eat more healthily so, when I read ‘Smart Food Swaps’ (December issue), I was surprised how focusing on small, simple changes can make healthy eating more manageable and sustainable in the long term. Instead of throwing my kitchen eating habits and sanity upside down, if I focus on making simple food swaps, it’ll save me calories and help me slim down. This article made me realise the choices I make about what I eat and drink matter. They should add up to a balanced, nutritious diet. Seren Roberts, Sir Y Flint, Wales INSPIRING SON All of my life, I’ve hated all things that involved exercise and was overweight from an early age. I developed Type 2 diabetes after I had my two…

We’ve all experienced the 11am stomach growl and 3pm energy dip. But grazing haphazardly through the day has a habit of impacting on the waistline, so when you do choose snacks at work, they need to be costed into your daily calorie count and selected to minimise hunger and maximise productivity. Bad choices tend to be those high in sugar and refined carbs; good choices have plenty of protein, fibre and vitamins. Still searching for inspiration? We’ve done the hard work for you with these healthy pop-in-your-drawer options. 'Walnuts don’t get a shout out as often as others nuts, but they help curb hunger due to their fibre and protein' A pear and 30g goat’s cheese (173 calories) This great-tasting combo provides a healthy balance of protein and natural energising…

Q Which herbs can fend off colds? Siberian ginseng root, ginger root and cinnamon stick can be especially effective in winter. They increase your body’s ability to resist infection, lessening the likelihood of picking up colds. Ginger root’s antiviral and antibacterial properties are most effective when freshly grated and eaten raw – simply chew a teaspoon of it. It’s often twinned with cinnamon as a herbal tea to warm and detoxify. Elderberry appears to ‘inactivate’ any given ’flu and virus strain. It helps to shorten and reduce its symptoms and severity. It’s been made into a syrup and used as a home remedy for centuries, to treat tickly coughs, colds and fevers. If the syrup is taken at the onset, nastier versions such as bronchitis and pneumonia are less…

This month we look at Living the Dream is... by Louise Hughes (CreateSpace, £5.99) In a nutshell: This short, easy-to-read book is the gateway to creating change in your life. Each chapter heading offers a wealth of insights on topics that help transformation, such as ‘being true to yourself’ or ‘knowing your life is a mirror image of your thoughts’. Deceptively simple, if you read it with an open mind and heart, trying out its advice, you’ll soon begin to notice a significant difference. A nugget: ‘Give everything to this moment, because this very moment is creating your life.’…

KITCHARI Kitchari is one of the staple healing foods in ayurveda. It’s believed to balance the doshas, support the tissues, detoxify the body and purify the digestive system. It’s perfect for when you’re feeling under the weather or in need of a comforting hug. It’s a simple one-pot dish that makes it quick and easy to add a 1,000-year-old healing recipe and all of its benefits to a modern diet. Serves 1 70g white basmati rice, soaked for one hour 70g mung dal (or mung beans, soaked overnight) 2 tbsp ghee 1 bay leaf Pinch of asafoetida 370ml water 1 tsp cumin seeds 5cm piece of ginger, chopped 1 tsp ground turmeric 1/4 tsp black pepper Pinch of sea salt, to taste Fresh coriander, to serve 1) Rinse the rice…

GOPRO HERO6 gopro.com; £499.99 ‘I’m finally getting properly into social media and one piece of kit I’ll be taking on the mountains with me this winter is the rugged, waterproof GoPro Hero6, which zips together adventures into QuikStory videos.’ PEAK PERFORMANCE WOMEN’S SPOKANE JACKET £400; peakperformance.com ‘This super-cosy waterproof, breathable down jacket is built for the slopes and boasts plenty of techy details, but will look equally good around town. Winner.’ MAMMUT AVALANCHE KIT mammut.com ‘I always take avalanche kit when skiing off-piste. I’ll be using Mammut’s Flip Removable Airbag 3.0 (£525), Probe 240 Short (£50), Alugator Light (£60) plus new Barryvox S (£330) beacon.’ ROXY WINTER NECKWARMER £30; roxy-uk.co.uk ‘I never go skiing without my cable-knit neck warmer, which has an integrated Biotherm® Enjoy & Care liner to keep…

URBAN CAMO No Ka’oi Nalani Jacket, £195; fashercise.com GO FOR GLORY Reebok Combat Glory Hoodie, £42.95; reebok.co.uk FRONT LINE SUPPORT Varley Brighton Modern Camo Bra, £50; varley.com IN THE BAG Sweaty Betty Luxe Gym Bag, £95; sweatybetty.com CAP IT OFF Adidas Originals Camouflage Snap-Back Cap, £21.95; adidas.co.uk PREPARE FOR BATTLE Lorna Jane Command Core 7/8 Leggings, £77; lornajane.co.uk ARMOUR UP UA Charged All-Around Neutral Lifestyle trainers, £100; underarmour.co.uk WE LOVE this gym bag has multiple pockets for wet kit, trainers and valuables – and even external straps for your yoga mat.…

H&F's fitness editor Sarah Ivory tries a sports massage therapy What? Soft Tissue Therapy; £57 for 30 minutes, £80 for 60 minutes Where? Pure Sports Medicine (puresportsmed.com) ‘This therapy involves massaging the body’s soft tissue (ligaments, muscles, tendons and fascia) to release tension. It’s great for both sports- and non-sports injuries, but I have both – sports-induced Achilles tendonitis and plantar fasciitis, plus shoulder and hip pain caused by carrying my 10-month-old daughter. ‘First, massage therapist Rachael Giordani takes me into a therapy room to discuss my medical and sports history. Next, there’s a physical assessment: Rachael gets me to stand and raise my arms in different directions, then asks me to lie down as she mobilises my hip joint by moving my knee back and forth. The results are…

It’s January, and you’re already regretting the gallons of mulled wine and plates of mince pies you devoured throughout December. But, before you resign yourself to hiding festive pounds under chunky knits, hear this – there’s a quick-fix solution. Enter this month’s trainer – Paola Di Lanzo, founder of London’s hot hybrid workout, Paola’s BodyBarre, who promises to get you back on track in just 15 minutes. If you’re already a fan of barre work, you’re going to love Paola’s method – a blend of original Joseph Pilates exercise with ballet, core and functional moves. There’s no escaping that it’s tough, and muscles that you didn’t know existed will ache, but this fitness technique works. That’s why Paola’s BodyBarre is such a success – it recently launched at London fitness…

1. NECK Don’t hyper-extend your neck. 2. BACK Maintain a neutral spine. 3. HANDS Make sure your hands don’t fall behind your head. INCLINE PRESS The incline bench press is an upper-body strength exercise that targets your chest, shoulders and triceps. The incline also makes it safer and more joint-friendly for your shoulders – perfect for beginners or if you have injuries. HOW TO DO IT • Position your body on an incline bench at a 30-45º angle. Grab a dumbbell in each hand at chest height, palms facing inwards (A). • Extend your arms upwards as shown, locking your elbows (B). • Lower in a slow, controlled movement to your chest. Pause, then press up in a straight line.…

Q Should my running style differ when I’m sprinting? A In short, yes. The kinetics (forces) and kinematics (motions) involved in sprinting are different from steady-state running, which means the gait pattern – or running style – is slightly different. In the former, everything is geared towards maximum speed and power; in the latter, the goal is economical movement. Theoretically, as you run faster, your gait should transition naturally: the number of steps you take per minute (cadence) increasing markedly, the length of time spent on the ground becoming shorter and the range of motion through which your arms and legs move becoming bigger. Your footstrike moves away from the heel and towards the ball of the foot, from which you drive off forcefully with each stride, extending your hip…

GOODBYE ACHES Looking to relieve those aches and pains? Then it’s time you discovered the YuYu Bottle. Designed to warm your whole body and with innovative features such as the extendable strap, the bottle is wearable hands free! Presented to VIPs at London’s finest five-star hotels and with growing celebrity endorsements, the YuYu Bottle is the world’s very first long hot water bottle. It’s now available in luxurious fabrics, from cashmere to designer Liberty prints and a children’s warm worms range. Prices start from £33. Find out why everybody’s talking about YuYu… For more information, visit yuyubottle.com. OMEGA BOOST Udo’s Choice Ultimate Oil Blend is a blend of organic, unrefined nutritional oils, free of the constituents found in processed oils. Its unique formulation provides an excellent source of unprocessed, undamaged…

‘A personal-safety tracking app can text or email your location to a contact’ DEAL WITH THE DARK Research shows that Britain’s roads still aren’t safe, and cyclists have seen a rise in the number of serious casualties recently. Enter Road Safety Week, the UK’s biggest road-safety event, organised by charity Brake, and supported by Aviva and The Department for Transport. The campaign has been running for 20 years, and this year it’s been focusing on speeding, a problem that causes needless crashes every year. However, while slowing down when behind the wheel can reduce your risk of having a car accident, there’s also plenty that can be done to increase your safety when on bike or foot. The number one way to stay safe when exercising on the roads after…

Believing a meal we’ve eaten is bigger than it actually is means we’ll eat less food later on, according to a recent study at Sheffield Hallam University. Researchers gave two groups a three-egg omelette for breakfast but told one they were eating four eggs and the other they were eating two eggs. When the participants believed their omelette was bigger, they reported being less hungry two hours later, ate significantly less of a pasta lunch and, in total, consumed fewer calories throughout the day. Well-known psychological tricks you can use on yourself are serving food on smaller plates and portioning out snack foods, rather than taking them directly from a big bag. SPEEDY & SPICY Fancy a quick curry that’s not the usual calorie-loaded, neon-bright takeaway? Tastesmiths’ spice kits (£3.59…

TOFU, TOMATO, MUSHROOM AND SPRING ONION SCRAMBLE Serves 2 1 tbsp rapeseed oil 2 large ripe tomatoes, cored and cut into 6 wedges 100g shimeji mushrooms 1 tbsp Shaoxing rice wine or dry sherry 250g fresh firm tofu, drained and very lightly broken up using a fork Pinch of ground turmeric Pinch of dried chilli flakes 1 tbsp low-sodium light soy sauce Pinch of sea salt flakes Pinch of ground black pepper 1 spring onion, sliced on the diagonal, to garnish 1 Place a wok over a high heat and add the rapeseed oil. When the oil starts to smoke, add the tomatoes and stir-fry for 1 minute or until softened. 2 Add the shimeji mushrooms to the wok and stir-fry for 1 minute or until browned. Season with the…

‘A HUGE PROPORTION OF YOUR IMMUNE SYSTEM IS IN YOUR GUT, SO A HEALTHY GUT IS VITAL FOR STAYING WELL’ Can you imagine a world without antibiotics? A simple cut might cost a life, surgery would be a terrifying prospect and safe childbirth could become a thing of the past. In fact, so serious is the threat of antibiotic resistance that, by 2050, experts predict the problem could see as many as 10 million people dying each year. With the winter ’flu season upon us, how can you protect your health without contributing to the threat of antibiotic resistance? Widespread antibiotic use – including within the farming industry – has contributed to the global crisis we’re facing. In fact, in 2015, the National Institute for Care and Excellence (NICE) warned…

BEAUTY BONUS Beyond just making you look great, beauty brands are using their voice to support philanthropic initiatives. Luxury beauty brand Chantecaille raises funds and awareness of environmental issues, from coral reefs to glaciers, year-round through its products. The latest must-have is Save The Forest Eye Palette (£76 for 12g; spacenk.com) which founder Sylvie Chantecaille created to help protect endangered silverback gorillas in the Congo. Closer to home, make-up brand Ainsel has designed exclusive pin badges (£32 for three; ainsel.com) for The Shine Project (shineproject.org.uk) to help support teenage girls in overcoming confidence and insecurity issues. Every beauty purchase can make a difference. CELEBRITY CORNER ‘I use Manuka Doctor oils, creams and serums – they’re more of a treatment than a beauty product.’ Katie Piper, TV presenter and philanthropist EXPERT…

‘Ayurveda teaches that by cooking your food, you’ve done 50 per cent of the work of digesting it’ It’s not hard to spot Jasmine Hemsley, one half of the celebrity foodie duo Hemsley + Hemsley, in the café where we meet. Despite the heavy rain and cold outside that have left me soggy and red nosed, ex-model Jasmine is graceful and composed. Fresh-faced and dressed-down (for the record, she’s wearing patterned USA Pro leggings, a vintage Puma top and adidas trainers), Jasmine radiates good health – from her glossy hair to her flawless, glowing skin. During the interview, Jasmine reveals the source of her radiance as her discovery of the power of ayurveda, the 5,000-year-old Indian system of healing, detailing how it’s impacted her life for the better – and…

New year, new you? If you’ve made a personal pledge to get in shape during 2018, you’re not alone. According to research by Central YMCA, 39 per cent of people resolve to exercise more each year, while a further 37 per cent vow to lose weight. That’s great – we’re all for being ambitious here at H&F! But unfortunately, further data shows that a whopping 11.3 million new year resolutions fail – and six per cent of goals don’t even last a day! The odds are certainly stacked against you. Make this the year you see your goal through. What you need is a plan of action that will create a blueprint for success. A third of goalsetters fail because they don’t have a clear strategy but, by breaking your…

Homebody Cami Vest in blush pink, £89 ; Block Harems in grey, £120; homebody.co.uk Make chilling out an art in super-soft Modal-Sens fabric. Neither black nor white, grey is the colour of balance, while the softest of pinks reminds you to be gentle with yourself. ILU Fitwear Chic Calm Wrap, £42; ilufitwear.com Ensconce yourself with a wrap as soft as cashmere. The clever use of colour makes it match any outfit – use it on the plane when the air con kicks in, wrap up after your yoga session or wear it for a stroll on the beach when the sun sets. Cocorose Barbican Desert Gold Ballerinas, £45; cocoroselondon.com Forget those flimsy towelling slip-ons under your bed, treat yourself to…

Former pro sprinter and strength and conditioning expert, Courtney Fearon knows a thing or two about how to be fast. Over the past five years, Courtney, who’s a Nike trainer and coach at London’s high-end boxing-themed gym BXR (bxrlondon.com), has worked with a number of elite athletes and professional sports teams to increase their speed through mobility, strength, timing, muscle endurance and technique. Courtney focuses on speed that can be gained through intense and explosive training and coaches a method of sports conditioning that includes preparation, useable strength, speed and skill aquisition. Frustrated you never seem to get much quicker at running? This workout will develop the strength, power and technique you need to increase your speed, whichever distance or sport you do. You’ll also boost your cardiovascular system and…

SUUNTO SPARTAN SPORT WRIST HR GOLD £465; suunto.com ‘I was completely unprepared for how awesome this watch would be. I’d tested the Forerunner 935 and didn’t imagine there’d be a competitor. Yet, here it is. If you’re looking for an incredibly technical stylish watch, there’s no competition – this is it. It has more than 80 sports modes, including cycling, swimming and (my favourite) trail running. It has mobile phone push notifications, a touch screen, in-built wrist heart-rate (HR) monitoring and distance tracker. It fell slightly short with the HR display, and the battery life wasn’t as impressive as the 935. But I’m being pernickety – this watch is amazing.’ GARMIN VIVOACTIVE 3 £279.99; buy.garmin.com ‘The new Vivoactive device is a sports watch masquerading as arm candy. Unlike its predecessors,…

‘I was a fashion buyer from the age of 23 and became creative director for my own fashion brand at 30, but three years ago, by the age of 36, I was falling out of love with it. What I wanted from life had changed, so I took the tough decision to sell the business. ‘A few years before, I’d met an amazing photographer and director called Ish through work. He’d helped me grow my label, teaching me photography and collaborating on lots of projects. We were best friends for six years. Then, towards the end of my business, we fell in love and had an amazing whirlwind romance. He helped see me through the end of the business and a resulting identity crisis when I wasn’t sure which direction…

1. IS FITNESS AS IMPORTANT TO YOU AS DIET? ‘I don’t see my vegan diet as a commitment. It’s just the way I eat now to maintain a consistent, healthy diet. I enjoy exercise, but the intensity and frequency of my workouts fluctuates depending on how much rest I need from travelling and the hours I’m filming. When I’m in London, I do lots of resistance training with a brilliant PT called McKenzie Sager, and for cardio I love Spin classes, heading to Psycle in London (psyclelondon.com) and Soul Cycle in LA (soul-cycle.com). But in the first 10 months of 2017, I travelled to eight different countries, moved home and filmed two TV series so, as you can imagine, it’s hard to keep a routine.’ 2. HOW DO YOU COPE…