Innholdsfortegnelse for November 2019 i Women's Fitness

1 BIKE IN BORNEO If combining incredible nature with a cycling tour is your kind of thing, book onto Saddle Skedaddle’s new trip, Borneo – Secret Sarawak. Overnight at a traditional Sarawak longhouse, spend time in Bako and Kubah National Parks, go on jungle hikes, try orang utan spotting, do kayaking and snorkelling and cycle for nine days with vehicle support. From £2,295pp; skedaddle.com. 2 HEAD FOR THE HILLS  From inspirational films and speakers to literature, art and the TERREX 10K Trail Run, the Kendal Mountain Festival is a must for outdoor adventure lovers big and small. Running from November 14-17, this Lake District event will get you fired up to tackle that outdoors bucket list in 2020! Visit kendalmountainfestival.com for more info. 3 PICK PURE PROTEIN Want a natural…

FUN AND GAMES Have you ever swished a Wii remote control in front of the TV screen to help perfect their tennis swing, or bopped around trying to beat a friend at Just Dance, perhaps? You should have a go on an augmented-reality climbing wall. Finnish company Valo Motion (valomotion.com) has developed ValoClimb systems, which project graphics, game effects and fun challenges onto climbing walls, turning them into interactive surfaces to up your fun as well as your skill. With ValoJump for trampolines available too, and more in the pipeline, we reckon this fun style of exercising will go big! 65% The amount of people open to having a date that involves sports or exercise* LEAP AROUND LEAK FREE If you fear too much high-impact exercise because of pelvic-floor issues,…

Here’s another good reason to add more plant-based meals into your diet. New research shows that following a plant-centric diet can lower your chance of Type 2 diabetes. A review of studies of more than 300,000 people, reported in the journal JAMA Internal Medicine, found that people who ate a mostly plant-based diet reduced their risk of the disease by 23 per cent. However, those choosing healthy plant-based foods (think vegetables, wholegrains, nuts and fruits and not processed foods) saw a 30 per cent reduced risk. The take-home message? ‘Be picky about the types of food you count as plant-based,’ says study author Dr Qi Sun. That vegan cheeseburger probably doesn’t make the grade!…

‘Dairy-free milk alternatives such as coconut and almond milk are very low in protein compared with cow’s milk (per 100ml, coconut has 0.1g, almond, 0.3g, and cow’s, 3.4g), so if Sarah can’t tolerate dairy and wants to make a protein-rich shake, she should use soya milk (3g protein per 10ml) rather than coconut or almond. Research suggests caffeine can aid training, too, helping to boost endurance, speed and strength, so it’s good that Sarah has a coffee is before a workout.’…

Holy Lama Naturals Cucuma Soap , £4.50 for 100g; holylama.co.uk This wild turmeric soap has antibacterial properties, and also contains clove bud and geraniol oil. Packed in a palm leaf shell. CBD Armour 15% CBD Soap , £19.99 for 110g; cbdarmour.co.uk Support your skin’s condition and promote the production of healthy skin cells with organic extra virgin hemp seed oil. Free from detergent. Crabtree Buff + Invigorate Body Bar , £13.50 for 200g; crabtreeevelyn.com Remove dead skin and grime with bamboo stem, apple fibre and blackcurrant seed oil.…

1 Charlotte Tilbury Airbrush Flawless Foundation £34 for 30ml; charlottetilbury.com Reduce wrinkles by 22 per cent* and moisturise for 24 hours with this sweat- and waterproof foundation. 2 Miller Harris Dance among the Lace, £95 for 50ml; millerharris.com Wonderfully fresh and citrusy (mint and lime), with notes of cow parsley (aka Queen Anne’s Lace) and verbena, this is a beautifully subtle fragrance celebrating London’s secret greenery. 3 Algenist AA Barrier Serum, £80 for 30ml; spacenk.com Protect skin from ozone, smog and urban dust, and reduce discolouration, with alguronic acid, vitamin B3 and phloretin (apple wood). 4 Aurelia Citrus Botanical Deodorant, £18 for 50g; aureliaskincare.com Add a gentle fragrance of lavender to your underarms as you deodorise with antimicrobial essential oils of mandarin…

The days are getting shorter, the mercury is dropping and it’s tempting to hide under a baggy jumper while binge-watching Netflix. There’s no doubt about it – it’s tough to find the motivation to exercise in the autumn. According to research in the European Journal of Preventive Cardiology, you’re more likely to shape up in the summer because higher vitamin D (the ‘sunshine vitamin’) levels have been linked to greater cardiovascular fitness. But, you’ve worked hard to hone a beach body, so how do you stay fit in the autumn? Simple – give your exercise routine a makeover. We’ve tapped London’s top fitness brains for 10 ways to update your workout and fast-track your results. Ready to keep your summer body all season-long? 1. PHONE A FRIEND Get a gym…

We’ve all been there – you’re just getting ready to try the latest Spin class or finally get to grips with the TRX only to lose your nerve when a group of super-cool fitbies hits the gym floor. You’re not alone. Latest statistics show that, despite the progress made by campaigns such as This Girl Can to boost women’s participation in sport and activity, many women are skipping exercise or preferring to workout at home because they feel intimidated or under-confident at the gym. There’s even a new name for the phenomenon, ‘gymtimidation’. One survey recently reported that a fear of being judged on their performance is deterring women from getting active. And, according to gym chain 24/7 Fitness, more than 50 per cent of its gyms have seen a…

TRX has made its mark as one of the best bits of portable fitness kit. But this super-smart suspension trainer also offers serious body benefits. It’s one of the best ways to develop total-body strength without the need for regular weights, while boosting your core, balance, posture and alignment. Originally designed by a Navy Seal to allow training anywhere without the need for a gym, the two-handled strap can be used for feet or hands, allowing you to do a full range of movements that engage every muscle. FUNCTIONAL FITNESS Celebrity PT and top TRX trainer Niko Algieri (known for training stars including Ellie Goulding) loves TRX so much he’s based his Equilibium Total Balance studios around it. ‘The key point of TRX is it constantly engages the core,’ says…

‘I work long hours and travel a lot so, when I’m home, I get up very early to be a part of my two children’s morning routine. First off, I check my emails, the news headlines and my schedule for the day, then I’ll have a seltzer water with lemon, a cold brew coffee and a banana while breakfasting with the kids. After the school run, I head to one of the 22 studios we have in New York five days a week, not just to train, but also to talk with the teams and riders – I learn so much more spending 30 minutes in a studio lobby than sitting at a desk. After that, the rest of my day is spent at the office in meetings, covering everything…

CALCIUM CAUTION Calcium and vitamin D supplements are popular, but take care – they may increase the risk of stroke, suggests a new study. The analysis in the Annals of Internal Medicine showed that combinations of calcium and vitamin D increase stroke risk by 17 per cent. Teasing out what’s the issue here isn’t easy but one theory suggests it’s the calcium that’s the problem which, in high levels, can cause the mineral to deposit in arteries, causing them to harden. Your best bet is to get calcium from dietary sources such as milk, sardines and baked beans and only take a supplement if advised to by a doctor. 43% the increased likelihood of obesity in students who use smartphones for five hours per day* GOT A BISCUIT HABIT? Try…

We all know how relaxing it is to stroke a cat or dog. Now new research confirms spending time with a pet can cause positive physiological changes in your body. Scientists at the University of Washington, US, studied four groups of students who either interacted directly with cats and dogs, observed others doing so, watched a slideshow about animals or sat in silence. Saliva tests (taken before and after), showed that students who spent 10 minutes stroking and playing with the pets had significantly lower levels of stress hormone cortisol after the activity. Just 10 minutes’ interaction brings benefits. So, even if you don’t own a pet, try stopping to stroke a neighbour’s cat or take a friend’s dog for a walk!…

It’s easy not to give our partners our full attention, yet being a good listener is key to unlocking a happy, fulfilling relationship. ‘Listening doesn’t always come easy for us, but without listening, intimate conversation is impossible,’ say John and Julie Gottman, experts in the psychology of romance and authors of new book Eight Dates: To Keep your Relationship Happy, Thriving and Lasting (Penguin Life, £9.99). ‘Listening is an action; you have to commit to it. You can’t do that if you don’t get out of your own head. If you stay inside yourself, the voice you hear will be your own, and not your loved one’s.’ Try the Gottmans’ tips to start your journey to a new, deeper partnership. Be present: Conversation is about dialogue, so listening isn’t about…

Are you sitting comfortably? Chances are the answer’s ‘yes’. The average Brit spends 51 hours and 44 minutes seated during a typical week – which adds up to around 18 years of our adult lives, according to a survey commissioned by Solgar. This figure looks set to rise, as our convenience lifestyles allow us to do pretty much everything – from ordering in a Deliveroo to devouring an entire Netflix series – without getting off the sofa, let alone going outside and braving the elements. Indeed, despite committing to a healthy diet and exercise regime, many of us are moving less during the day. We’re preparing fewer meals from scratch while relying on food deliveries and ready meals. Because we’re constantly entertained and indulged by time-saving services and apps, we’re…

If you’re counting down the minutes until you can clock off work and hit the gym, kudos to you. But not everyone feels this way – some of us would rather get our sweat on from the comfort of our lounge. Studies report the many benefits of exercising at home, such as having the freedom to work out when you want, plus the possibility of saving time and money (a £300 piece of equipment is nothing compared with a year’s gym membership). But when your only bit of kit is an old kitchen chair and a couple of water bottles, it can seem uninspiring. Enter the latest fit kit. These home gadgets are fitness editor-approved workout tools that won’t take up too much space but will motivate you to get…

MM Pistol bikini bottom, blue, £24.99, MM Olesia halter neck bikini top, blue, £24.99, Harpers Kimono White, £49.99; protest.eu Soak up the last of the summer sun in Protest’s latest collection, inspired by Shrangri-La – paradise on earth. Protest’s utopia is a place where the surf is swelling and a beach party is swinging. Its collection echos the vibe with tropical, fun-loving prints and colour palettes. Style your beach look with Protest’s Mix & Match series of bikini bottoms, tops and tankinis. Then throw on the gorgeous woven Kimono top when you want to hit the deck or the bar.…

Are you bored with slogging through long runs? Do your legs give up before you hit your goals? Whether you’re trying to go further or faster, HIIT (high-intensity interval training) can help you become stronger, faster. Still a growing trend in the gyms, HIIT training – which involves alternating bursts of intense effort with bouts of active recovery – has been part of athletes’ training regimes for years. But you don’t have to be an elite runner to benefit. Adding just a couple of 20-minute HIIT sessions to your weekly training programme will see your performance soar. Research shows short sessions of HIIT boosts V02 max, aerobic power output and endurance as effectively as longer, moderate-paced workouts. One recent US study found that just two minutes of sprint interval training…

‘I wasn’t always fit. In fact, I was fairly overweight in the early 2000s, until a colleague convinced me to go to Bodypump classes with her. I was soon hooked on exercise and, in 2005, I signed up to a Race for Life event. I’d never run before, so I began training on a treadmill three times a week and was pleased to finish in 22 minutes. This was the start of my athletics journey. I joined Aldershot, Farnham and District Athletics Club and competed in cross-country, track and road races. However, a plantar fasciitis injury put an end to my running career in 2011. I’d been using the bike to cross train, so a move to Newbury led to a change of clubs – this time to cycling group…

This month, Jessica wins a TRX Home2System, worth £169.95 TRX is scientifically proven to improve total-body strength, stability and cardiovascular health. It empowers people to be their best selves, never limited by constraints of time, place or physical ability. The TRX Home2 System is the most personalised training system ever, for those who want to train, build, burn and tone – at home and on the road, indoors or outdoors. Choose from dozens of workouts and listen or view on-screen on the TRX App. Visit trxtraining.co.uk and @trx_uk.…

Does period pain make you feel like skipping the gym? More than 20 per cent of women say dysmenorrhoea (painful periods) interferes with their regular activities. But new research shows that exercise could be the perfect prescription. New Zealand scientists studied the effects of treadmill-based exercise on the symptoms of period pain in women aged between 18 and 43 years old. The group did four weeks of supervised aerobic training followed by six weeks of home treadmill workouts, three times a week. After four weeks, the women experienced six per cent less pain, and after six weeks had 22 per cent less pain. After seven months, they reported a better quality of life and daily functioning. Time to switch painkillers for the gym!…

Sweeteners generate much debate, with some claiming aspartame – the sweetener found in Diet Coke – is carcinogenic, but recent research appears to lay this concern to rest. The study, published in the British Medical Journal, was in the headlines for showing an association between sugary drinks and breast cancer, but the authors also looked at diet beverages and found no link at all between these and cancer. Diet drinks weren’t widely used by participants, but given sweeteners have been shown not to cause cancer by the European Food Safety Authority. it’s time we laid to rest the alarmist stories about aspartame and cancer. I advocate water over diet drinks. And while there may be reason to consume fewer sweeteners – they have been linked to modulating gut bacteria, for…

BREAKFAST ‘If I’m training early, I eat breakfast after my workout, and rely on a strong coffee to get me through. I’m a morning person, so I usually have plenty of energy. If I’m not training, I have some form of fats and protein like eggs and avocado or steak and spinach, and sometimes leftovers if I made too much dinner.’ DRINKS ‘Water, coffee, water... I drink three litres of water daily and usually two coffees. I try to time my coffee before a workout so I can put that cortisol to good use.’ LUNCH ‘I always make my own food unless it’s an occasion or social situation. I have two lunches which are lean protein and veg, or salad. I then time my carbohydrates around my training.’ TRAINING FOODS…

STAY SKIN SAFE It’s not just sunscreen that helps reduce your risk of skin cancer, vitamin A intake can also influence your susceptibility, confirms new research. The study, in JAMA Dermatology, analysed data from 75,000 women over a 26-year period and found those with a higher intake of vitamin A (including retinol, from animal sources and carotenoids such as lycopene, found in tomatoes) had a lower risk of cutaneous squamous cell carcinoma, one of the most common forms of skin cancer. Find retinol in eggs, chicken and turkey, or beta carotene in sweet potatoes, carrots and apricots. 66% of millennials feel pressured to drink alcohol when socialising. Stand your ground and only drink what’s right for you* SMART DENTAL CARE Think your teeth are clean? The average person brushes their…

Don’t underestimate the power of your gym kit. Aside from enhancing your performance, it can also boost your motivation, with research from the Journal of Experimental Social Psychology showing that putting on new fitness gear can help you ‘get into character’, allowing you to feel more mentally prepared for your workout, so increasing focus and energy. When it comes to stylish fit kit, we’ve never had so much choice. However, it’s easy to get it wrong – choose the incorrect fit and you can spend more time adjusting your clothing than exercising. Sounds trivial, but a new US study reveals that 65 per cent of US women avoid the gym over anxiety of being judged, and 49 per cent say they feel scrutinised for their choice of workout clothing. So,…

Love taking a warm bath before bed to help you sleep? For best results, try jumping in the tub a little earlier, suggests new research. Not only does a warm bath help you relax, the fall in body temperature afterwards induces sleep. To discover exactly when it’s best to run that bath, scientists at the University of Texas reviewed more than 5,000 studies, analysing the effects of ‘water-based passive body heating’ on how quickly people fell asleep, total sleep time and quality of sleep. Results, published in the journal Sleep Medicine Reviews, found the optimum time is one to two hours before bedtime. Ten minutes in the tub is sufficient to improve ‘temperature circadian rhythm’, helping you fall asleep quicker and sleep more soundly. It’s the perfect excuse to wind…

1. WE HEAR YOU’RE QUITE NEW TO EXERCISE… ‘I really am! Growing up, I rode horses, skied and did the odd dog walk with my family, but that was it. I always thought going to the gym sounded like torture! But last year, my brother suggested I should take up regular exercise for the physical and mental benefits. So, I hired a PT to train me three times a week for three months. It was expensive, but so worth it, because now I know what to do in a gym, and for the first time in my life, I’ve got into a training rhythm. I also started weight training which I find really empowering – it’s exciting when you start feeling stronger and are able to lift more.’ 2. DO…