Innholdsfortegnelse for June 2018 i Women's Fitness

Can’t wait for summer? Get in the mood this month with our pick of the best ideas to help you enjoy the warmer, sunnier days ahead. If you still need to book a summer escape, how about trading in your usual beach break for an energy-packed activity holiday? Fresh air, fun and exercise is the perfect recipe for a relaxing break and there’s never been a better choice. From bootcamps and tennis holidays to hiking adventures and yoga retreats, find the ideal trip for you in ‘Summer 2018’s best active breaks’ (page 56). Want to zap stress, sleep better and get fitter? It’s time to reclaim your mornings with an early-bird workout. Rather spend an extra half hour in bed? Trust us, try one of our ‘Wake-up workouts’ (page 104)…

‘I get up around eight; it’s late but I’ve come to realise that recovery and sleep are vital, especially while I’m at university. The first thing I do is have breakfast: avocado on toasted rye bread with eggs, or Bircher muesli. While I’m eating, I’ll make my lunch and pack snacks, including protein bars and cans of Red Bull. I’ve loved athletics since I was five, when my dad first took my brother and me to our local athletics club, and I’ve been a Red Bull athlete for about two years. It’s amazing to be supplied with the energy drink as I have a can at every training session and it’s part of my routine when I’m competing, helping me stay alert for evening events. I use Lush Cup O’…

PRINCIPLES OF MUSCLE BUILDING PROGRAM DESIGN (UP Fitness, £14.99) Written by celeb trainer Nick Mitchell, founder of Ultimate Performance Fitness, this manual reveals how to sculpt, fast! THE WORLD’S FITTEST BOOK (Sphere, £16.99) Learn all you need to know about losing fat and getting lean in this tome from industry expert and Strongman swimmer, Ross Edgley. SHAUN T: T IS FOR TRANSFORMATION (Vermilion, £14.99) Compiled by Shaun T, the trainer that brought us the Insanity workout, this book uses seven principles to help you overhaul your body.…

SINGLE ARM SQUAT TO PRESS Works: Quads, glutes, hamstrings, core, shoulders and arms Time: 30 seconds each side Sets: 2 Start in a squat position, holding a kettlebell over your shoulder, palm forwards. As you stand up, squeeze your glutes, engage your core and press the kettlebell directly above your shoulder (A). Lower the kettlebell back to your shoulder (B), then push your hips back and lower back into a squat. PLIÉ SQUAT TO ROW Works: Inner thighs, glutes, hamstrings, shoulders, core Time: 45 seconds Sets: 3 Stand with your feet wider than hip-distance apart and at a 45° angle, and hold a kettlebell in an overhand grip. Sit back into a squat, keeping your core engaged, shoulders back and chest up (A). Drive your weight into your heels and…

SOUND BITE ‘When I treat myself, I make an occasion of it. I don’t just go to McDonald’s on my own, I plan a nice meal with friends. It’s about balance.’ Brooke Vincent, actress PARTNER POWER If you make an effort to lose weight, you’ll be doing your partner a favour too – a recent study at the University of Connecticut that tracked the weight-loss progress of 130 couples over six months found that when one member of the couple commits to losing weight, the chances are good the other partner will lose some weight too, even if they’re not participating in a weight-loss programme. In the study, approximately one third of the partners of dieters lost at least three per cent of their body weight – considered a measurable…

SPICED AUBERGINE & CAULI WITH LABNEH Serves 4 300g baby aubergines, cut in half lengthways 1 head of cauliflower, cut into bite-sized florest 4 garlic cloves, crushed Salt and freshly ground black pepper 2 tbsp olive oil 1 tsp cumin seeds 1 tbsp ras el hanout spice mix (available in most supermarkets) 2 tsp ground turmeric TO SERVE 500g good-quality strained Greek yoghurt or labneh FOR THE SALAD 1 red onion, finely sliced Juice of 1 lemon 1 pomegranate, deseeded A large handful each of parsley, mint and dill leaves, roughly chopped 2 tsp extra virgin olive oil 1 tsp pomegranate molasses ¼ tsp ground sumac 1 Preheat oven to 240°C/220°C fan/gas mark 9. Put the aubergines, cauliflower and garlic into a large mixing bowl and season well with salt…

Green People Quinoa & Avocado hair serum (£9.95 for 100ml; greenpeople.co.uk ). Avocado oil conditions and reverses damage while quinoa protein adds shine and bounce. Veridian 100% Organic Ultimate Beauty Oil (£10.25 for 200ml; viridian-nurition.com ). Take this blend of avocado and other superfood oils daily for healthy skin, hair and nails. Neal’s Yard Vitamin E & Avocado Night Cream (£22 for 50g; nealsyardremedies.com ). Avocado, almond and wheatgerm oils, plus herbal extracts, work overnight to restore your complexion. Antipodes Divine Face Oil (£22 for 30ml; antipodesnature.com ). The collagen-boosting benefits of avocado combine with healing rosehip oil to reduce the appearance of lines, age spots and scars.…

ECO SALONS Saving the planet starts at home – and now at the hair salon. Researchers at the University of Southampton found that a small salon can save up to 286,000 litres of water a year, and heaps of money, with the right eco measures. With this in mind, the Sustainable Salon Certificate was born. Shine in Southampton (shinesouthampton.co.uk) was the first UK salon to be certified this year, and Karine Jackson in Covent Garden (karinejackson.co.uk) the first London salon. ‘It helps to get hairdressers thinking about wastage, and now eco-conscious customers can find an environmentally-thinking salon,’ says Karine, who has been championing sustainability through organic, vegan and reduced-chemical hair colour, and eco-friendly products. Find your nearest eco salon at ecohairandbeauty.com. CELEBRITY CORNER ‘It’s so nice. The consistency is perfect;…

Medical doctor, personal trainer, best-selling author – there’s not much Hazel Wallace can’t do when she puts her mind to it. Better known to her 214K Instagram followers as the Food Medic, Wallace’s passion for healthy living is infectious – and no more so than in her new book The Food Medic For Life: Easy recipes to help you live well every day (Yellow Kite, £20). Divided into two sections, Fuel Up offers inspiration for those days when you need quick, easy recipes – think portable brekkies, fork-free-lunches and batch-cook dinners. The second section, Power Down, is for lazy weekends when you have the time and space to really indulge your love of food. We caught up with the food doc to learn more about her wellness secrets and get…

You might well believe you’re not in control of your own happiness. But, according to the science of positive psychology, that’s only partly true. Yes, around 50 per cent is determined by your genes, say researchers. A further 10 per cent – which is probably less than you’d think – can be accounted for by your present circumstances and conditions. But a massive 40 per cent is under your direct control and can easily be influenced by a shift in focus towards the positive, combined with some very simple mood-lifting strategies. Put simply, positive psychology is the study of what makes life worth living, of what makes us happy. Dr Martin Seligman, who co-founded this new branch of science in the 1990s, identified three main pathways to happiness: pleasure, engagement…

What? Geneveve by Viveve non-surgical vaginal rejuvenation treatment (see page 64) Where? The Clinic by Doctor Mayoni, London SE23 1DZ. From £1,500 plus £50 consultation fee; drmayoni.co.uk ‘After having two children, you inevitably notice changes and, for me, it was less sensation during sex. I’d previously had a healthy sex life but, after having the children, I was conscious that sex didn’t feel like it used to for either me or my partner, and I lost some of my confidence. I heard about Geneveve, a non-surgical treatment that uses radio frequency to stimulate and plump up tissues in the vagina to help laxity as well as stress incontinence. It only takes 40 minutes, including the consultation, so I was to able do it in my lunch break. ‘After filling in…

REPS Do 3 to 5 sets with 10-12 reps in each set. SHOULDERS Make sure your shoulder blades are back and down. BACK Don’t go lower than horizontal with your back. HIPS Hinge forward from your hips, not your waist. GOOD MORNING This is a great exercise for those who work at a desk, targeting the muscles that can get lazy while you’re sedentary (think: bottom, hamstrings, back and core). HOW TO DO IT ● Stand with your feet shoulder-width apart and your hands at the back of your head with your elbows open wide (A). Advanced exercisers can hold a barbell across their shoulders – use a light weight though. ● Take a breath and engage your stomach muscles, then hinge forwards from your hips, keeping a slight bend…

SPINAL STRETCH Back bends are great for stretching your stomach and relaxing your six-pack muscles after working them so hard. Use an exercise ball for support and hold the stretch for 15 seconds. CORE STRETCH Lie face-down and position your hands on the floor, to the sides of your shoulders. Push your torso up until your arms are straight, while keeping your pelvis on the floor. Hold for 30 seconds.…

Q What mental tactics can I use to help me through long-distance runs? A We all know a long run is hugely physically tough, but the psychological challenge of something like a marathon can be as great, if not greater, than the physical one. It’s all too easy to have a long-distance run undone by the mental demons that produce doubt, anxiety and even panic as the prospect of the distance ahead becomes all-consuming. However, sports psychology provides a range of techniques to help runners prepare for, and complete, the distance. A technique called ‘visualisation’, where you picture yourself running and finishing the race, is useful. This can also work as a motivational tool during training, to remind you of why you’re making all the sacrifices involved in the preparation.…

‘In 2010, I was made redundant for the third time in three years. Having just given birth to my second son, I was feeling very vulnerable and I took the redundancy news very badly. I had post-natal depression (my children were perfect to me – I just didn’t feel worthy enough of them), I’d forgotten how to converse with people, I’d put on a lot of weight with the pregnancy and I felt quite hideous. I was on antidepressants and seeing a psychiatrist. I’d forgotten what I loved and how to be me. I was diagnosed with OCD, and that really helped as it enabled me to understand why I did what I did. But the real change came when I discovered Zumba (zumba.com).’ MY FIRST ZUMBA CLASS ‘I love…

STAR LETTER STRETCH YOURSELF I liked the ‘Join the resistance’ article about elastic bands in your March issue. I’ve been a fitness instructor (and H&F subscriber!) since 2003 and have been using elastic bands since then with my clients. They’re simple, cheap, portable but so effective for conditioning and stretching. New clients doubt their effectiveness, but soon change their minds! Sometimes I think the fitness industry goes mad with complicated, expensive or high-tech kit – I like to keep my classes simple and customers like that. There’s no wasting time figuring out what that new piece of kit does – just get on, use it, have fun and get fit. Anna Borghesani, by email DON’T BE SCARED! I just wanted to say your article ‘Fitness: the new social scene’ (April…

◆ Fulfil Strawberry and Vanilla Vitamin & Protein Bar, £2.49 for a 55g bar; hollandandbarrett.com Calories per bar: 185 This white-chocolate-coated strawberry bar is sweetened with stevia and erythritol (kinder on the gut than maltitol). It contains vitamins and 20g protein from milk. ◆ Grenade Carb Killa Peanut Nutter High Protein Bar, £2.49 for a 60g bar; hollandandbarrett.com Calories per bar: 224 With 21g of protein (think small chicken breast), it’s sweetened with maltitol. Kind to teeth but not to IBS. ◆ Special K Coconut, Cocoa and Cashew Bar, £2.75 for 4 x 28g bars (all main supermarkets) Calories per bar: 123 This has the least protein of the bars we tested (4g or ¼ pot of houmous), but it’s slimline and has a lower-sugar and higher-fibre content than many…

‘...the enzyme seems to influence whether a breast cancer tumour spreads’ DON’T FEAR SPEARS ‘I’ve always loved asparagus and often talk about its health benefits – it’s very high in vitamin C and folic acid – so I did a double take when I saw the headlines suggesting that this super green could worsen cancer. So here’s a quick reality check, and it’s good news for asparagus fans. What the research (in an edition of the journal Nature), actually found was that, in mice, an enzyme called asparagine synthetase (found in asparagus and other foods) seems to strongly influence whether a breast cancer tumour spreads to other parts of the body or not. Asparagine synthetaste produces the amino acid asparagine in the body, so a logical follow up to this…

PICK OF THE MONTH LOOKING GOOD Forget dry, tired eyes: the world’s first vitamin-enriched contact lenses are here*. Packed with vitamins E, B6 and B12, Waldo lenses alleviate eye symptoms common to contact lens wearers and block UVA (70%) and UVB (95%) rays. £32 a month; hiwaldo.com. NATURAL HEALTH Q&A Q How can I combat acne naturally? Hormonal imbalances, poor digestion, clogged lymphatic channels and/or lowered immunity are often at the root of acne. To help re-balance your body: • Use organic skincare and body wash. Calendula cream with a few drops of lavender essential oil can help soothe inflamed acne topically. • Reduce dairy and gluten in your diet, cut out refined sugars and processed foods. Use garlic, onions, and eat fresh veggies! Go organic. • Echinacea can…

LA ROCHE-POSAY HYALU B5, £37 for 30ml; boots.com This boasts a super-silky texture and two types of hyaluronic acid to help boost moisture, rescue tired skin and prevent premature wrinkles. Vitamin B5 will help speed up skin repair. 320MHZ HYDRATION RECOVERY SERUM CONCENTRATE, £75 for 30ml; plantmebotanics.com This is a luxurious blend of organic aromatherapy oils of neroli, rose otto, moringa and baobab. NEUTROGENA HYDRO BOOST SERUM, £12.99 for 30ml; neutrogena.co.uk A budget-friendly gym-bag companion, this is oil-free and sinks straight into skin, thanks to new water-gel technology.…

CHICKPEA, CARROT + RED PEPPER CURRY I like to call this ‘my little bowl of sunshine’ because it’s jam-packed with beautifully vibrant colours from the carrots, peppers, tomatoes and spices. These vegetables are particularly rich in carotenoids, which have been linked to multiple health benefits, especially their protective role in eye health. SERVES 4 + 1 tbsp coconut oil + 1 onion, finely sliced + 2 garlic cloves, grated + 1 tsp garam masala + 1 tsp ground turmeric + 1 tsp ground cumin + ¼ tsp chilli powder, or more according to preference + ¼ tsp salt + 1 tbsp tomato purée + 1 x 400g can of tomatoes + 2 carrots, peeled and chopped + 1 yellow, orange or red pepper, sliced + 1 x 400ml can of…

‘WOMEN DESERVE TO FEEL GOOD ABOUT THEMSELVES AND TO ENJOY A HEALTHY AND COMFORTABLE SEX LIFE’ Think of all the euphemisms for female genitals – lady garden, lady bits, intimate area, ‘down there’ – and it’s clear frank discussions on our sexual health have a way to go. Worrying trends such as a rise in requests for labiaplasty (cosmetic surgery to alter the appearance of the labia) even recently prompted sexual-health charity Brook ( brook.org.uk ) to produce an illustrated booklet So What Is A Vulva Anyway? to help young women realise we come in all shapes and sizes. More empowering though, is a new focus on our sexual health and satisfaction. It’s becoming much easier to access treatments, therapies, products and supplements that…

‘Want to see results from your workouts? You need a purpose.’ Wise words from trainer Amy Darch, who works at W10 (w10performancegym.com), delivering small-group personal-training sessions and classes. ‘Get a programme designed by someone who knows what they’re talking about, rather than walking into the gym without a plan, or cherry picking clips from social media. Chances are you’ll end up only doing things you like doing and you might not push yourself as hard,’ she says. ‘Your sessions need to cover all the muscle groups and key movements in order to help you look, move and feel better. Make sure you choose a weight that will challenge you – you’re not going to get bulky!’ she says. ‘Strength training will push your body, improve your muscle tone and help…

ILU FITWEAR SCULPT ME LEGGINGS £47; ilufitwear.com ‘Buying groceries in my activewear? Drinking coffee in my activewear? Yeah, I’m guilty of this and more thanks to these beautiful leggings, which come with a very subtle grey spiral print that makes them stand out from bog-standard black. The wide waistband is super-flattering, especially if, like me, you’re a mum who isn’t sure if her tummy will ever revert to its original shape. Of course, the tights perform in workouts too – I found the seamless, stretchy fit really comfy when doing flow yoga. I just wish they had a drawcord to keep them in place during more explosive workouts such as running or HIIT classes. But they’re a great price.’ FIT ✶✶✶✶ FUNCTION ✶✶✶✶ FREDDY CLOTHING SHAPING EFFECT 7/8 PANTS £89.90;…

1. HOW DID THE IDEA FOR YOUR LONDON FABLETICS STORE COME ABOUT? ‘When Stephanie (Stephanie Burrows, Hudson’s PT) created her London dance studio (wearepopfit.com), I wanted to support her, and Fabletics [Kate’s active clothing brand; fabletics.co.uk] was a natural fit as it’s all about empowering women to look and feel great. Plus, it was the ideal opportunity to open our first UK Fabletics store (there are 24 in the US) and offer a taste of what you can find online.’ 2. HOW DO YOU FEEL ABOUT FITNESS? ‘Fitness is a great metaphor for life – with action there’s result. After an exercise class, you think, “I’m so happy I got myself to do that”. The physical translates into mental. And the first thing the doctor would say to you if…

‘Running helps undo the negative effects long-term stress has on the brain’ RUNNING REWARDS ‘You already know that running is good for your fitness levels, bolstering cardiovascular health, boosting VO2 max and improving bone density. But did you know a simple jog could work wonders for your brain? According to data from Brigham Young University in the US, running helps undo the negative effects long-term stress has on the brain’s memory bank: the hippocampus. The scientists explain that memories are made when neuron connections are strengthened over time (also known as long-term potentiation or LTP). Chronic stress weakens the connections and decreases LTP. However, LTP levels remain the same when running while in a stressed state, suggesting the activity could prevent the weakening of connections. Hooray! But this isn’t the first…

BREAKFAST ‘If I’m not having a particularly active day, I’ll opt for something light, such as yoghurt, granola and a few berries. But a match-day breakfast would be much bigger and around four hours before kick-off – scrambled or poached eggs, bacon and avocado, wholemeal toast, beans and mushrooms. I’d rather have a big meal earlier in the day, then snack as we get closer to kick-off (often between 2pm and 4pm). And if we’re playing at 5.30pm or 6pm, which tends to be the case for England matches, I’ll have a small breakfast, big lunch and small pre-match snack.’ LUNCH ‘I try to eat fairly well for lunch – I’ll have some protein such as chicken with a bit of salad and some rice or pasta. I’m not particularly…

This month, we look at Resilient by respected psychologist Rick Hanson (Rider Books, £12.99). In a nutshell: The neuroscientist and author of Buddha’s Brain distills 40 years of clinical experience into 12 tools to create circuits in your brain that build inner strength by teaching you how to harness the power of past positive experiences. More than just a means of coping with adversity, true resilience fosters happiness, love and peace. A nugget: ‘Enrich an experience by staying with it for five, 10 or more seconds. The longer that neurons fire together the more they tend to wire together.’…

Sun, sea and sand – vital ingredients of a traditional summer holiday. But now there’s another: sport. From yoga retreats to tennis camps, the trend towards more active breaks has been building for several years; 16 per cent of 16-24 year-olds and 13 per cent of 25-34 year-olds planned to take an activity or sporting holiday in 2016. When you consider that an active holiday is the best way to have fun, stay in shape and relax, it’s hardly surprising. ‘An active holiday gives you the perfect mix of exercise, fresh air and a real sense of achievement. Not to mention the fact that the activity involved is a very legitimate excuse to indulge in the local food and drink,’ says Andy Evans of Freedom Treks Cycling Holidays (freedomtreks.co.uk). Fast-forward…

Snow storms. Flash floods. ’Flu epidemics. After one of the harshest winters many can remember, there’s a high chance your bike has been sitting in the garage gathering dust. And while your bike body may have gone into hibernation, your desire to get outside is likely to be stronger than ever. Research shows being outside makes you feel more enthusiastic, alive and energised. The natural landscape also provides your body with the resources it needs – sun exposure resets your body clock, improves sleep patterns and amps up your vitamin D levels. There’s no doubt about it – outdoor activity is good for the body, mind and soul. And with a hint of warmth in the air, here’s what you need to know to inspire your outdoor cycling this season.…

DIVE IN Sweaty Betty Free Dive Swimsuit, £80; sweatybetty.com OUT TO DRY Watercult Pineapple Love Beach Roundie Towel, £75; simplybeach.com WATER WORKS Speedo H₂O Active Stormza Crop Top, £30, and Sport Short, £32; speedo.com LOVELY LEGGINGS Roxy Drive By The Ocean Technical Leggings, £55; roxy-uk.co.uk KEEP BLUE SEE MP Chronos Goggles, £11.99; michaelphelps.com ON YOUR MARKS Garmin Vivoactive 3 GPS Smartwatch, £279.99; garmin.com ZIPPED UP Melissa Odabash Bondi Long Sleeve Bikini Top, £154; odabash.com WE LOVE With built-in GPS, a heart rate monitor and 15 sports apps, you can track your swim, yoga, running sessions and more!…

Cowshed Mary Katrantzou Bath & Body Duo, £30 for 2 x 300ml; cowshedonline.com These beautifully striking bottles will add a wow factor to your bathroom, or make a really lovely gift. In a collaboration with the award-winning Greek fashion designer, Mary Katrantzou, Cowshed has seen its Knackered Cow Body Lotion and Bath & Shower Gel packaging redesigned, with Katrantzou’s use of bright colour and mesmerising print producing an almost 3D effect. But we mustn’t overlook what’s inside the bottles in our excitement! The lavender and eucalyptus essential oils in these luxurious Cowshed bestsellers help produce a lovely scent that can't fail to calm and revive you. Look out, too, for the similarly fab Mary K Hand Care duo, £28, in a blue colourway.…

We all have great intentions when it comes to healthy eating, but time-consuming recipes just aren’t going to happen when we’re juggling a million things. That’s where Annie Bell’s new recipe book, Low Carb Express (Kyle Books, £16.99) comes in. All of the recipes take no more than 30 minutes to prepare, with many taking much less than this. After her first book Low Carb Revolution (published 2014, Kyle Books, £16.99), Bell did a masters in human nutrition to increase her understanding of the way our bodies tick when it comes to food, and she’s convinced that a Mediterranean-style diet that’s low in starchy carbs is the answer for helping you stay trim and healthy. So how do you go about it? ‘By bumping up your protein intake; eating fats…

Sweating first thing is great for your wellness goals. Case in point: a 2011 study published in The Journal of Strength and Conditioning Research shows that morning exercise downsizes stress levels and improves sleep. In fact, a 30-minute hike at 7am reduces blood pressure at night by 25 per cent, and reports show that those who exercise earlier in the day spend 75 per cent more time in a deep sleep. However, it can take longer for your body to warm up first thing. Research shows strength and flexibility are greatest in the afternoon, and how hard you deem exercise to be decreases as the day goes on (unless you’re in the habit of clocking a tough morning workout). Our thoughts? Focus on gentle activity that strengthens and loosens the…