Innholdsfortegnelse for October 2019 i Women's Fitness

Here at H&F towers, we love our water workouts. From pool laps and aqua biking to open-water training and wild swimming, the team has it covered. But this month, we’ve discovered a new trend that takes water workouts to a whole new level. Some of the world’s top athletes are now training in the deep-end of the pool – underwater. Could Deep End Fitness be the ultimate way to boost your strength and stamina? Turn to ‘In at the deep end’ (page 14) to find out. Also inspiring us is the unstoppable PT and influencer Laura Hoggins, who’s on a mission to transform lives through the power of lifting. In ‘Lift Weights, Change your Life’ (page 40), read Laura’s incredible story, and discover why you need to start lifting today!…

SURFER SQUAT Time: 30 secs 1st round; 45 secs 2nd round Works: Shoulders, triceps, abs, glutes, legs • Lie face-down on the floor with your hands next to chest, your core engaged (pull your belly button off the floor) and your toes turned under (A). • Push your body up from the floor, so you’re in a press-up position then, using an upward momentum, jump your right foot in between your hands and quickly stand up, so you land in plié squat, with your hands up by your shoulders (B). • Reverse the motion, so you go back down to the floor on your front and repeat by jumping your left leg forwards. • Keep alternating legs. Do 30 secs per move for the first round, then 45 secs per…

1 Almonds: 240mg/100g Two 25g handfuls will give you 15 per cent of the recommended daily intake. Hazelnuts and Brazils are also good sources of calcium. 2 Canned Sardines: 500mg/100g An average small can on toast supplies more than half your recommended daily intake, plus a good dose of vitamin D, which helps you absorb calcium. 3 Rocket: 216mg/100g Most greens are a decent source of calcium, but rocket is one of the very best. A rocket and Parmesan salad, made with 40g of the salad leaves and 10g of cheese, has nearly a quarter of your daily recommended calcium needs.…

SMOKED MACKEREL, WATERCRESS AND COURGETTE SALAD Serves 1 • Large handful of watercress • 1 courgette • 1 smoked mackerel Avocado horseradish dressing • 1 very ripe avocado • Juice of one lemon • 2 tsp hot horseradish sauce • 1 tbsp olive oil • Salt and pepper 1 Blitz the dressing ingredients in a blender with a splash of water. 2 Arrange the watercress on a plate cut the courgette into long, thin ribbons, by running a vegetable peeler down its length. Arrange the courgette ribbons among the watercress. 3 Flake the mackerel over the salad, discarding any skin. Pour some of the dressing over the salad and serve straight away.…

Cuticura Dry Skin Cream, £5.99 for 50ml; superdrug.com Zinc oxide soothes, shea butter smoothes and Hydroviton 24 helps skin retain moisture. Bioderman ATODERM SOS Spray, £8.50 for 50ml, lookfantastic.com Spray on instant relief with camellia sinenses leaf extract and replenish the skin’s barrier with sunflower seed extract. LOTIL Original Cream, £2.59 for 50ml; weldricks.co.uk This handbag-size format is antibacterial and antiseptic, and deeply hydrates dry eczema-and psoriasis-prone skin.…

Sport FX Game Changing Mascara, £9.99 for 4ml; sportfx.com Locks in pigment through sweat, swim and sun. Lengthens, volumises, separates, and has a separate waterproof mascara remover built-in to the unit. Clever. Diego dalla Palma Sub-Aqueo Mascara, £18 for 13.5ml; marksandspencer .com This extra waterproof mascara coats lashes with a strengthening formula containing caster plant fibres, and stays put all day. Bobby Brown No Smudge Mascara, £25 for 5.5ml; bobbibrown.co.uk Say goodbye to smudging, clumping or flaking and add curl and definition. Wear it alone or over another mascara to make it waterproof.…

‘My big dream was to spread the message about lifting, to introduce weights to complete beginners in a supportive group atmosphere. I wanted people to feel the sense of power’ Ten years ago, Laura Hoggins had a successful marketing career and a background in sports. But when she looked in the mirror, she was uncomfortable with what she saw. She didn’t look like the women depicted on the covers of magazines and felt overweight and discontented. Then Laura discovered weight training and her whole life changed. Fast forward to today, and the unstoppable PT and podcaster is inspiring a growing generation of women to revolutionise their workouts and their lives with the power of lifting, through her LIFTED class, her Lifted LND community and the #StrongIsNotASize campaign. Now, with a…

1 ‘Deadlift: the queen of lifts, it literally works every muscle in your body. It’s super functional and supports your posterior chain (the back of your body) for enhanced posture.’ 2 ‘Farmer’s carry: it’s hugely functional. Imagine being able to carry all of the week’s shopping in from the car in one trip? It works your whole body, a very dynamic movement that can be progressed or regressed as necessary.’ 3 ‘Dumbbell thruster: I love working with DBs as they challenge your grip strength. Thrusters are full-body, compound movements that are very taxing, and always give you something to recover from.’…

• Source food locally – it will be fresher and therefore last longer in your fridge. It also means less waste occurs between the farmer and the retailer. • Buy imperfect products – if you choose the right cooking methods, you can turn unusually shaped produce into delicious dishes. You won’t even notice they weren’t perfect. • Store food smartly – so it doesn’t spoil so quickly. Remove packaging and any damaged fruit or veg (which will quickly spread to other produce), and store leftovers in glass jars or pegged packets. • Use your freezer – it locks in flavour and vitamins, and extends the food’s shelf-life. Try freezing leftover wine in ice cubes to use for sauces and stews, or veg peelings and tops to make a stock at…

‘I grew up in South Australia and was always active. After school, I tried lots of things, from stand-up comedy to singing in a band and shiatsu, but I couldn’t make much money from those. I had a passion for sports, so did a sports science degree. It wasn’t popular 20 years ago, but I’ve always wanted to look after people and I realised I could do it by helping them look after themselves.’ TOUGHING IT OUT ‘Aged 28, I headed to London to pursue my vision. I stopped off at Bali on the way and had all my money stolen so I was on the streets in London for a year, sleeping in tube stations and eating when I could at a health club in Richmond, where I worked,…

EXERCISE FOR BABY I was really grateful for your feature ‘Work it Baby’ (Issue 238). It’s reassuring to know that having a baby doesn’t mean that you can’t stay active and exercise during pregnancy. I am five months pregnant so your guidelines were just what I needed. I don’t want to put on as much weight as I did with my first baby when I did next to no exercise. I’ve now realised it’s perfectly safe and good for the health of both mum and baby; what’s important is to choose the right types of activities. I’m aiming to exercise for 10 to 30 minutes each day to stay a healthy weight for both my baby and me. Thank you for all the good advice. Corrine Hardy, North Wales SUN…

‘I wake up around 7.30am, get ready for work, then drive the 15-minute journey to my office in Christchurch, New Zealand, where I’ll have a coffee in a reusable KeepCup, and visit my chief operating officer (COO) to discuss some hairbrained idea I’ve come up with overnight. Food-wise, I like to call myself a carnitarian,  trying to eat in an environmentally friendly way with no meat or dairy, but I’m often so busy I forget to eat, so breakfast and lunch will be whatever someone picks up for me. I spend most of my day answering emails; meeting and talking with retailers, customers and the media; and the rest of my time on product development. I don’t get to spend as much time in the lab as I used to,…

Pointe Studio Tessa Ballet Strap Grip Socks £12; fashercise.com Padded around the ankles, toes and heels, these are perfect for yoga, ballet, Pilates, barre or lounging… Sweaty Betty Pilates Socks £12; sweatybetty.com Low-cut, high-grip socks in an on-trend new shade and breathable, sweat-wicking fabric. Toesox Half Toe Low Rise Sugar Plum Grip Socks £13.49; yogarebel.com The five-toe design lets your toes spread naturally and the half-toe cut gives a more barefoot feel.…

What does underwater training feel like? ‘The fear of the unknown makes people nervous to try it. Also, being submerged triggers your “fight or flight” response and can send you into panic mode. Learning how to control that response and calming your mind makes everything easier. Once you do it and realise how much you’re capable of, it’s a pretty euphoric feeling.’ How long do you stay underwater? ‘My record breath-hold was two minutes 20 seconds, but at the moment, our exercises last anywhere from 15 seconds to a minute.’ How does it help your performance? ‘Whether you’re a professional athlete or trying something new, your mind game is everything. Learning how to master your mind translates into every aspect of life, including your performance in sport, work, personal life……

GOT THE HUMP? Camel’s milk might not be top of your supermarket shopping list, but it’s gaining ground as the latest trendy new dairy product, now on sale at Asda (Camelicious Long Life Whole Camel Milk, £3.20 for 225ml). Camel’s milk provides less saturated fat and fewer calories than whole cow’s milk and is a little lower in protein. It’s reconstituted rather than fresh, but tastes close to regular milk and has a much higher iron content. For this reason, I wouldn’t dismiss is – if you’re anaemic it could be a good choice for you, and it makes a delicious frothy coffee, or bowl or porridge if you find other milk alternatives unappealing. According to the Australian Camel Industry Association (yes, it’s a thing), camel milk doesn’t contain the…

WATERCRESS A superfood that doesn’t cost the earth, watercress is packed with over 50 essential vitamins and minerals. It contains more vitamin C than oranges, more calcium than milk and high levels of iron. HORSERADISH Traditionally used medicinally to tackle colds and ’flu, it only takes a small amount of this fiery root to clear the airways! It’s thought to fight bacteria and contains essential minerals. MACKEREL This delicious fish is an affordable, sustainable source of omega-3 fatty acids which many of us are short on. Try buying it fresh and roasting whole for a lower-salt option.…

Q WHAT ARE THE TOP THREE THINGS LIFTING HAS TAUGHT YOU? ‘Patience: good things don’t come easy, and it takes a long time to master the technique in the world of weightlifting, I will always be a learner. Self-belief: I didn’t value myself physically before I started weightlifting, now I feel powerful and capable. This body can do so much more than trying to take up less space. Don’t fear failure: progress isn’t necessarily linear, there may be times where you experience a challenging session or you miss a lift you thought you had nailed. It’s OK, it’s part of the process. It’s how we grow from it and come back stronger.’ Q WHAT HAS LIFTING GIVEN YOU THAT OTHER WORKOUTS HAVEN’T? ‘Lifting has given me an incredible feeling of…

Yoga may be best known for winding down and stretching out but that doesn’t mean it isn’t a super-effective workout. In fact, thanks to its combined effect on body and mind, yoga offers myriad benefits that help you get in shape. Research shows that regular yogis are slimmer than those who don’t practise, with lower body fat levels and BMIs. And it’s no coincidence that many athletes now include yoga in their training programmes. By aiding strength, flexibility, balance and mental focus, as well as improving stamina and strength, regular yoga practice can improve your performance whether on the sports field or in the gym. ‘Improved flexibility is one of the most obvious benefits of yoga but you’ll probably also notice that aches and pains start to disappear,’ says Annie…

‘A quiet revolution has been happening in Greece – not on the streets, but in people’s kitchens, where traditional food is being redefined by a new generation of home cooks.’ So says Heather Thomas, in the introduction to her new book The Greek Vegetarian Cookbook (Phaidon, £24.95). And she should know. Thomas left the shores of the UK to settle into a new life in Greece, and, rather than feel like a stranger in a foreign land, she discovered a rich and varied culture around food that more than compensated for everything she had left behind. ‘Greek food isn’t about eating for its own sake,’ says Thomas, ‘it’s much more than that. It’s an essential part of a shared cultural heritage, a philosophy and a kinder, more sustainable and healthier…

DEADLIFT Reps: 15 Benefits: A great exercise for adding definition to your bottom, hamstrings and lower-back muscles, it also helps strengthen your pelvic floor. • Stand tall holding a barbell in front of your thighs, with your feet hip-width apart and your knees slightly bent (A). • Hinge at your hips to lower your torso until it’s almost parallel to the floor, keeping the bar close to your body (B). • Return to standing by pushing through your heels. ONE-LEGGED DEADLIFT Reps: 16 (8 each leg) Benefits: This balancing move works your core, coordination and balance and stretches your hamstrings. It also strengthens your bottom muscles and your legs. • Take hold of a barbell with an overhand grip that’s slightly wider than shoulder-width apart, and hold it at arm’s…

Q I have to train in the city – how can I make the most of it? A There are a number of super-easy tips for running in urban areas. • Run slowly or try to do just your warm-up or cool-down in areas of high-volume traffic. Keep the intensity low and you’ll naturally breathe in less of the polluted air than if you run fast. • Choose back streets where you can – you’ll uncover parts of the city you never knew existed, as well as breathe in better-quality air. • Parks and green spaces are best for harder efforts. Even the smallest patches of green space can be used for interval, fartlek or tempo sessions. Find a green space with a 400m loop or out-and-back (where you run…

TELL US ABOUT YOUR 12-WEEK TRANSFORMATION PROGRAMME ‘I’d always been good at exercising regularly, but nutritionally, I wasn’t eating the right things and I wasn’t training consistently enough, meaning I never really got the results I wanted. When I started my 12-week regime with Ultimate Performance (UP; upfitness.co.uk) last year, I was 18 months post-natal, with my wedding day looming, and wanted to get in the fittest, strongest shape of my life. I’d been exercising up until that point, really taking my time to build up my pelvic floor strength, but my diet was terrible, and I was holding back physically. However, UP made me feel accountable, so I put the work in. It was the first time I’ve ever stuck to a regime and not been bored.’ WHAT RESULTS…

Captain of the Great Britain Davis Cup team, Leon Smith, offers some great advice for beginners and improvers. ‘Choose a shorter, lighter racquet – it’s easier to swing and control. Start off using low-compression balls (colour-coded red in shops) as these bounce lower and slower. Warm up before you play. Practise hitting in the service box, not from the back of the court – even the pros do this sometimes to help with hand-eye coordination. Don’t swing too fast or too big. Try to be fairly still, and balanced, when you hit the ball. Grip the racquet lightly. Breathe out when you hit the ball.’…

‘Always do this type of training with a partner, so you can monitor each other’ Try these drills from Ilima-Lei: WARM-UP • Rapid breathing (30 seconds) Take fast, one-second inhalations through your nose, and fast, one-second exhalations through your mouth. • Box breathing (5 rounds) Inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four seconds. • Burpee ladder From standing, take one deep, focused breath. Perform a single burpee, then take a moment to recover and let your heart rate come down. Then repeat with two deep breaths followed by two burpees, and recover. Follow with three, then four and, finally, finishing with five. • Bobs (3 rounds) Stand fully submerged in the pool, then push off the floor to get your head above…

BEAUTY TO GO The average women owns a whopping 40 shades of make-up but only uses five a day. Which is why we love Tropic’s new Colour Palette, with magnetic aluminium trays you can fill with colour and mix and match to your style. Choose up to seven pans and, when one’s finished – or you fancy a different look for the day – remove and pop in another one. There’s minimum packaging and waste, and 50 refill options. The recyclable pans cost from £8; (tropicskincare.com). EXPERT TIP ‘With mineral make-up, the fewer ingredients, the better. Annabelle Minerals contains just mica, zinc and iron oxides, and titanium dioxide.’ ANNA SZCZERBA CEO @ANNABELLEMINERALS_UK CELEBRITY MUST-HAVE ‘I use this religiously. It’s honestly my favourite lotion on the market. It’s so affordable and…

Have you been putting off that exercise session? Even fitness fanatics find the lure of the sofa stronger than the appeal of a workout occasionally. But there’s one tactic the experts swear by for keeping things interesting, and that’s to try something new and challenging. Science backs this up – one study from the University of Florida found that people who vary the type of exercise they do are up to 63 per cent more likely to adhere to a workout schedule than those who don’t. The important thing is to select an activity that you enjoy, and this summer there is arguably more choice than ever before. You can strap on a heart rate monitor and squat jump your way to the right intensity zone at Orangetheory. You can…

• If you can, book a session with a pro –learning good technique now will reduce risk of injury later on. • Learn some of the techniques without weights – just using your body weight, so you can perfect the movement pattern and give attention to your strength and range of motion. • Find a weight that challenges you, but doesn’t compromise your form. Complete beginners can start at 3-4kg. • Be careful not to hold your breath – inhale as you lower the weight and exhale to raise it.…

Rachel is delighted to be celebrating her 17th year as a weight loss consultant, having helped thousands of people to successfully lose weight. Owing to the outstanding success of Rachel’s approach and her highly workable Metabolic Weight Loss Programme, she has become a leading UK weight loss consultant. “No matter how hard you have tried in the past, The Metabolic Weight Loss Programme could just be the answer to resolving your weight problem once and for all.” Rachel, how does it feel like having helped so many people? ‘My job satisfaction is more than Icould ever have expected - I see daily just how life changing it is for someone when they have finally lost their weight. As I had a weight problem myself in the past, I am only…

In an era where sustainability is all the range, it’s shocking to discover 35 to 50 per cent of all food produced is consigned to the rubbish heap. But you’d be surprised how much money and food you can save with a little planning and forethought, say Giovanna Torrico and Amelia Wasiliev, authors of new book The Zero Waste Cookbook: 100 Recipes for Cooking Without Waste (Hardie Grant, £15). ‘Zero-waste cooking is not just about being mindful of the packaging of our food products,’ say Torrico and Wasiliev, ‘but also the food scraps that are often thoughtlessly thrown away. We, the consumers, are accountable for half the overall global food waste, so a few simple changes in our day-to-day life can make a difference on a much larger scale.’ Take…

KASSERI This unpasteurised sheep’s milk cheese can be mild or spicy and full-flavoured, depending on the region where it’s made. Pungent and salty, try adding it to pies or sprinkle over pizza and salads for an authentic Greek flavour. RIGANI Greek oregano (Oregano dictamnus) has a strong, sharp flavour and is sold in dried form. It is sprinkled over salads, and added to stews, soups, rice dishes, bakes and grilled vegetables. MASTICHA Uniquely Greek, masticha is a natural resin that oozes from the bark of the mastic trees. With its faintly musky, pine-like aroma, it is used to flavour rice puddings, cakes, desserts and cookies. You buy it in granules or crystals and then pound to a powder in a pestle and mortar. WILD GREENS Greeks love wild greens, foraging…

1 STAY SAFE You’ve probably heard about running shoes that offer special support to keep injuries at bay, especially if you over- or under pronate (roll your foot inwards or outwards when running). Well, it might be worth making the investment. In a six-month study of almost 400 recreational runners, scientists found the overall injury risk was lower for runners who wore motion-control trainers (which compensate for pronation irregularity). However, those who over pronate may benefit the most, according to the research published in the British Journal of Sports Medicine. Not sure about your running style? Get your gait analysed at a running store. 2 TREAD LIGHTLY Another way to help prevent injuries is to be light on your feet. If you land heavily on the ground you increase the…

SHOCK ABSORBER ULTIMATE RUN BRA PADDED £48; wiggle.co.uk Those with smaller breasts will love the new, padded version of this popular bra. The breathable cups reduce bounce by 78 per cent. STANCE UNCOMMON RUN CREW SOCKS £14.99; stance.eu.com These bold, hard-wearing, wicking socks are tailored for your left and right foot with arch support and cushioning where you need it. AFTERSHOKZ AEROPEX HEADPHONES £149.95; aftershokz.co.uk These bone-conduction headphones sit in front of your ears so you can stay aware of your surroundings. This latest model is smaller and lighter, with better sound quality.…

SHISEIDO WETFORCE INVISIBLE FEEL SPORTS PROTECTIVE MIST SPF 50+ £36 for 150ml; escentual.com Hate wearing sunscreen? This is the product for you. Spritz the mist over your body and you barely know it’s there, aside from a tingly, cooling feel and a lovely citrusy scent (that lasted all day). Not only is this SPF formulated to survive tough workouts, it feels like a beauty product, enhancing your skin. It’s designed for face too – just pat it over your regular moisturiser and it even works well under make-up. The WetForce technology strengthens the protective SPF when it comes in contact with sweat or water, and the odour-harmonising fragrance changes the smell of sweat into a pleasant one. Clever! I tested it on a hot, active commute and arrived feeling fresh…