Innholdsfortegnelse for Issue 242 i Women's Fitness

editor’s letter Want to stave off colds and feel your fittest all winter? It’s time to bolster your body and mind to stay bounding with energy all season long! Whether you exercise in a sweaty gym, work in an airless office or have young kids, chances are you’re under siege from a host of winter lurgies. It’s time to take action! Turn to ‘Your winter health protection plan’ (page 36), for a defence strategy to suit your lifestyle. Chilly mornings getting you down? Kickstart your day with our exclusive home workout from star trainer, Jericho McMatthews. ‘Get fit & fierce’ (page 82) will see you feeling fitter and stronger and – bonus – ensure you look fab for party season. The awesome Fearne Cotton knows all about the challenges of…

• Yelling Performance (yellingperformance.com) Run by Olympian Liz Yelling and husband Martin Yelling, this sports coaching consultancy offers a range of services including bespoke personal coaching. • JM Coaching (jmcoaching.co.uk) British marathoner, Jonny Mellor, offers bespoke one-to-one training plans for runners, updated weekly via workout tracking app TrainingPeaks. • Team Dillon Triathlon Coaching (teamdilloncoaching.com) Founded by former Olympic triathlete Michelle Dillon, this one offers bespoke programmes designed by top triathletes such as Emma Pallant.…

‘As a qualified dietician, Megan knows better than most what she should be eating to stay healthy. There is an enormous body of research to show just how important our gut microbiome is and Megan’s diet is designed to boost gut bacteria but it also ticks a number of other boxes – keeping her heart healthy and reducing the risk of cancer. One thing that is evident is the wide variety of foods she eats– diversity helps ensure your body gets all the nutrients it needs.’ SCORE 10 10…

ALCOHOL TRUTHS With the party season upon us, you’re never far from a glass of bubbly. But not only does alcohol increase your appetite, it reduces the amount of fat your body burns for energy. Try these tips: 1 Measure your spirits. For mixer drinks served at home use a measure. A single measure of vodka, rum or gin is 25ml with only 60 calories and just one alcohol unit. 2 Say no to beer, lager and cider, especially the premium types. Higher alcohol versions of these drinks rack up the calories – a 500ml bottle of premium cider with 6.8% alcohol has 340 calories. 3 Swap after-dinner creamy liqueurs (such as Baileys) for a single shot of brandy. Cream-based liqueurs contain around 80-100 calories per 25ml compared with 50…

3 of the best… NATURAL TOOTH WHITENERS Georganics Natural Toothpaste, £6.90 for 60ml; georganics.com This naturally whitening tooth powder absorbs and polishes away plaque and stains with food-grade calcium carbonate and sodium bicarbonate. Billion Dollar Smile USB Teeth Whitening Kit, £59.99; Superdrug With 16 LED lights and three shots of non-peroxide, fluoride-free formula, this kit contains natural extracts from aloe vera and pineapple enzyme. Cocobaci Teeth Whitening Oil Pulling Program, £19.50 for 15-days supply; makeupboxlnd.com Remove bacteria detoxify and whiten teeth, with olive oil, essential oils and oak bud. HOW TO GLOW POST-WORKOUT Have you tried sonic cleansing yet? We have, and it’s fast become our favourite way to cleanse post workout. ‘Sonic stands for high vibrational speed,’ says Foreo education specialist Christopher Luckham, ‘and these transdermal pulsations…

‘There have been times I’ve said “yes” to every party invitation and then regretted it – the last thing I feel like doing after a hard day’s work and putting the kids to bed is getting dressed up and going out. So, my top tip is to say you’re busy and don’t go!’ ‘There’s nothing worse than going to a party full of drunk people you half know, all shouting to have a conversation. Instead, I choose more nourishing things to do. My favourite thing is to meet up with my six girlfriends from school for a meal every year before Christmas. It’s non-negotiable, and we have the best laugh ever.’ ‘Life’s too short to do stuff you don’t want to do. Instead of suffering from FOMO (fear of missing…

YULETIDE YOGA Combat the post-Christmas slump with the 30 Days Yoga Challenge Cube (£12.50; selfridges.com). The handy cards offer 30 poses plus advice in a compact beginner’s guide. MUSCLE MONITOR Keep a loved one on track with Myzone’s MZ-20 Smart Scales (£59.99; myzone.org). They read your body metrics, including muscle mass, body water, body fat and more, giving data for health monitoring via the Myzone app. LEND AN EAR With 30+ hours of wireless listening and a flexible construction for a custom fit, the stylish Plattan 2 Bluetooth headphones (£89.99; urbanears.com) are perfect for when you’re on the go. And then there’s the crisp, full-spectrum sound… ICE COOL Shine on the slopes in this limited edition masterpiece Goldhergh Aura Jacket (£539.99; ellis-brigham.com). The dramatic high-gloss fabric is paired with chunky…

Art direction: Lucy Pinto Models: Abisha Coome @ Leni’s. Felicity Peel @ Titanium Hair and Make-up: Alice Theobald using Pixi make-up, Active Silver skincare, L’ANZA haircare Shot by: Team Sport Collective; tscollective.co.uk…

With more than 30 years’ experience in raw food, herbalism and nutrition, it’s little surprise Wild Food Café restaurateurs Joel Gazdar and Aiste Gazdar create such delicious dishes at their Covent Garden and Islington outlets in London. But their food does far more than satisfy a hungry palate. They have also been apprenticed to practitioners from disciplines as varied as ayurveda, Tibetan and traditional Chinese medicine, African and European herbalism and shamans from South America, and their new book Wild: Plant-based Recipes to Nourish your Wild Essence (Vermilion, £20), brings together their extensive knowledge and experience, so you too can enjoy the many benefits that come from living a life more closely aligned to nature. Key to the couples’ philosophy is their Wild Wellbeing Compass, a visual representation of the…

1. BRAVEHEART Benefits: This move focuses on balance, while working your shoulders and your core. • Stand tall holding a pair of light dumbbells. Turn your left heel 45 degrees outward, then shift your weight onto your left leg, hinging forward as you plant the ball of your right foot two to three feet behind you (keep your right leg straight). Extend both arms towards the floor in front of you, palms facing inward (the dumbbells should be almost touching). This is the starting position. • Keeping your elbow tucked, row the dumbbell in your right hand to your side, and then raise it towards the ceiling behind you, as if drawing and releasing a bowstring (pictured, opposite). • Keep your arm straight as you move it in an arc…

ENDURA WOMEN’S URBAN LUMINITE JACKET £99.99; endurasport.com ‘If you don’t want to wear a bright yellow jacket in town, this high-viz blue one’s a good compromise as it’s still pretty bright (though there’s also a fluoro yellow option). I’m impressed with the well-positioned and nicely styled reflective panels on the upper and lower arms, neck, lower back and top of the front of this slick-looking jacket, so you’ll be seen from all angles in the dark, even if you’re wearing a bag on your back. The lightweight, easily packable jacket is rated good (10,000) for breathability and waterproofing and is fully seam sealed. There are zipped handwarmer and chest pockets with comfy linings, and fleece on the neck too. You can adjust the hem and neck to keep the elements…

CALF STRETCH • Stand facing a wall approximately 12 inches away from it. • Place your hands on the wall, shoulder height, and extend one leg behind you. Bend your front leg, keeping both feet flat on the floor. • Lean towards the wall until you feel tension in your calf muscle in the extended back leg. • Hold for 20 seconds. WALL PRESS • Stand facing a wall approximately 12 inches away from it. • Place both hands against the wall at shoulder height for balance, and keep both legs straight. • Lean in towards the wall while keeping your heels on the floor. • Hold for 20 seconds. TOE STRETCHING • Sit down and take your toes in your hands and bend them all downward to stretch the…

GORE® R5 GORE-TEX INFINIUM™ SOFT-LINED LONG-SLEEVED SHIRT £179.99; gorewear.com This water-resistant, windproof and breathable top helps keep your temperature constant. You get the benefits of a jacket without the bulk. DARN TOUGH WOMEN’S VERTEX NO SHOW ULTRA-LIGHT SOCKS £16; trekitt.co.uk The merino wool in these non-bulky socks works well in changeable weather conditions and the underfoot cushioning is super comfy. A fine-gauge knit makes them last and last… ASICS GLIDERIDE 144.99; asics.com Run for longer before you tire, thanks to a clever combo of increased cushioning in these shoes, a stiff forefoot and a curved sole that works to save you energy.…

GYM RESULTS I was really grateful and motivated by your feature ‘10 ways to double your gym results’ (issue 241). I go to the gym three times a week but for a while I’ve doubted I was getting the most out of my visits. I want to lift more, run more, sweat more (!). Showing up is half the battle, the other half of the battle has to be made up of hard work, consistency and training smart. I was excited to note how your tips will help my workouts be more effective, for instance, phoning a friend – I work so much better in the gym when I have a buddy – adding 2-3 kg to my weights workouts and not making it all about weight loss. I’ve signed…

‘I get up at 7am, have a breakfast of scrambled egg on toast with tomatoes and a green smoothie, and am out of the house by 8.30am for work, unless I’m writing from home. Before my diagnosis of bowel cancer, in 2016, I was a busy mum of two working as a deputy head teacher at a secondary school with the best routine ever. Now there’s no routine in my life, but I love that my days are so varied. As well as writing my ‘Things Cancer Made Me Say’ column for The Sun and recording my ‘You, Me and the Big C’ podcast for BBC Radio 5 Live – which I used to do with BBC journalist Rachael Bland until she sadly passed away in 2018 – I also…

‘Ask about the PT’s experience and qualifications, and choose the best you can afford. Be realistic, and consider your short- and long-term goals. Think holistically – clients share their sleeping, eating, drinking, work and leisure habits to help me understand their energy levels and motivations. Aim to work out three to five days a week – consistency is essential for changing your body composition. Expect regular changes in training routine to keep you challenged.’…

TWISTING V-UP Works: Abs and core Time: 45 seconds • Lie flat on your back then, using your core, lift your left leg to about 45 degrees as you lift your upper body, twisting from your waist and reaching your right arm to touch outside your left leg (A). • Return to the starting position and repeat, this time lifting your right leg and reaching your left arm up (B). Keep alternating as fast as you can. GLUTE BRIDGE Works: Glutes and hamstrings, back and hips Time: 45 seconds • Lie on your back with your knees bent and slightly apart, your feet flat on the floor and your arms by your sides (A). • Inhale, clenching in your stomach and hips, and lift your pelvis to create a straight…

1 30g (2 tbsp) hemp seeds = 2.6g Try Linwoods Shelled Hemp (£5.79 for 225g) on porridge. The seeds are also high in magnesium and iron. 2 25g (small handful) walnuts = 2.3g Toss walnuts through oiled pasta with lemon zest, basil and garlic – delicious! 3 28g (2 tbsp) rapeseed oil = 2.6g Did you know that rapeseed oil has more omega-3 than olive? Try a cold-pressed version such as Borderfields (£3 for 500ml, Sainsburys.com) on salads.…

CAMOUFLAGE Whether you’re up a mountain, in the gym, or walking through the concrete jungle, this season’s new camouflage prints are meant to be seen. Thanks to designers such as Victoria Beckham, camo is officially cool again and, this time around, it’s available in an array of colours, as opposed to 50 shades of green. The other great news is you don’t have to visit your nearest army surplus store to get in on the action – right now, it’s harder to find a gym clothing brand that doesn’t feature a little camo rather than one that does. Want to look more A-list than The A-team? Avoid wearing the print from head-to-toe and, instead, choose one key piece, such as a pair of bold leggings paired with a neutral top…

If you love that sudden burst of flavour as you bite into a crisp Braeburn, the mouth-tingling acidity of pure lemon juice or the refreshing crunch of newly made kimchi, Sour: the Magical Element that will Transform your Cooking (Quadrille, £25) is the book for you. Penned by award-winning food writer, Mark Diacono, who runs the UK’s only climate-change farm and led the garden team at Hugh Fearnley-Whittingstall’s River Cottage, it’s an in-depth guide and celebration of all things piquant. ‘Almost everything you eat can, and should, be acidified in some way,’ says Diacono. ‘Sourness brings contrast, balance, variety, zing – pleasure. Where sugar (and salt, to a degree) is all lustful, instant gratification, sour is more quietly, deeply rewarding.’ And there are health benefits to eating sour, too –…

Did you know that an incredible 25 per cent of all the bones in your body are found below your ankle? No, we didn’t either! It’s just one reason that it’s so important to take care of your feet – especially if you’re a runner. Despite carrying us through our life and workouts, our feet are often over-looked and neglected. Cue the foot problems most of us experience at some point, from dry skin and athletes’ foot to bunions and foot injuries. STRETCH IT OUT If you’re a regular runner, it’s likely you probably give your feet a bit of TLC, cutting nails, buffing skin and treating blisters. But there’s one key tactic you may be forgetting… stretching. Yup, it’s not just your glutes and calves that need regular flexibility…

This month, Geena wins three products from Age Defy+ by Cha Vøhtz skincare collection – the Purify & Hydrate Cream Cleanser, the Hydrate & Renew Serum and the Brightening Moisturiser, worth £105. This unique skincare regime was created by natural beauty expert and Green People founder Charlotte Vøhtz, with powerful youth-boosting botanicals and scientifically tested plant actives, promising to promote collagen synthesis, reduce cell breakdown and bring your skin back into balance. Find out more at greenpeople.co.uk.…

Behind every great athlete is a great coach, but hiring a sports expert is a luxury many think they can’t afford. Instead, everyday exercisers turn to the next best thing – books or guides to help them design and implement proper training. Some even have a local club coach, who they train with as part of a group. The problem? These methods are missing one key ingredient – personalised training, or workouts designed especially for you, your goals, your time and your skills. ONLINE EXPERTS For years, a one-to-one coach has come with a hefty price tag, but modern technology is making individualised coaching services accessible to mere mortals. How? By enabling expert coaches to train people remotely via the internet. In the past decade, online coaching has proliferated, and…

BREAKFAST ‘I start my day by taking my puppy for a 20-minute play in the park before returning home and enjoying some kefir. I then do 15 minutes of my gut-directed yoga flow that’s in my book. After that, I retreat to my office where I tuck into my overnight fermented oats and an Americano with hot milk.’ TREATS ‘My prebiotic bark recipe, where I turned white chocolate into something my microbes can enjoy, with prebiotics (dried mango and pistachios) and extra virgin olive oil.’ LUNCH ‘It’s usually mix-and-match sliders, using whatever leftovers I have in the fridge. I always ensure I include something from each of the six plant-based food groups – wholegrain, vegetables, legume and seeds (I eat nuts and fruit between meals).’ SNACKS ‘Absolutely, I’m a big…

Become a label detective. Does it include the words ‘plant-based’, ‘100 per cent plants’, ‘suitable for vegans’, ‘vegan’ or ‘vegan recipe’? If so, then it’s all plants and contains no animal products. Look out for The Vegan Society’s sunflower vegan trademark and the certified vegan, PETA-approved or Vegetarian Society vegan-approved logos. Seeing these labels gives you immediate confidence that a product is vegan and that you don’t need to spend ages checking the ingredients.…

TOMATOES Actually a fruit, juicy tomatoes are packed with nutrients including vitamins C, E, K, beta carotene, cancer-fighting antioxidant lycopene and potassium. BOOST THE BENEFITS Did you know cooking tomatoes increases the nutritional benefits? It more than doubles the amount of lycopene. Add a splash of olive oil and you’ll absorb even more! PARSLEY Adding a punchy flavour to Mediterranean dishes, flat-leaf parsley is a powerhouse of nutrients, including vitamins A, B, C, K and minerals magnesium, calcium, iron and potassium.…

Fearne Cotton seems to have it all – a thriving career, good looks, amazing friends and a happy home life. But the TV and radio presenter-turned-wellbeing guru is the first to admit that juggling a multitude of projects with motherhood can take its toll on her physical and mental health. Indeed, it’s her quest to find solutions to help relax or re-energise her body and mind that has inspired the Happy Place podcast and festival founder to create her very first wellness gifting collection for Christmas – Fearne Cotton Happy Place (available at Boots stores nationwide and online, boots.com), featuring everything from inspirational cards and essential oils to candles and body care products, all designed to help soothe or perk us up as we try to survive our hectic lifestyles.…

‘Many people don’t realise that the stress hormone cortisol suppresses immunity,’ says ayurvedic practitioner Jo Webber (ayurvedicyogi.com). Here are her suggestions for soothing stress: • ‘Ashwaganda is an adaptogenic herb that helps the body adapt to chronic stress. It’s used in ayurveda as a calming and strengthening tonic for the nervous system.’ Find it in Pukka Wholistic Ashwaganda , £16.95 for 30 capsules; revital.co.uk, and Pukka Peace Organic Tea , £2.50 for 20 bags; tesco.com, where it’s combined with calming, lavender, spearmint and chamomile. • ‘Paradoxically, sleep is a busy time for the body. Your body is doing vital restorative work and you need a certain amount of energy in reserve to do this. Nap when you can, get to bed before you’re overtired and try ingredients such as ashwaganda,…

Want a results-guaranteed workout you can do at home? Enter Morning Meltdown 100 – a high-energy, fast-paced and fierce home fitness programme created by the experts at Beachbody, designed to be done first thing in the morning. Beachbody Super Trainer Jericho McMatthews gets you fired up to build strength and melt away fat with a high-intensity cardio and resistance-training workout that blasts your body in just 20-30 minutes. You’ll head into the rest of your day feeling stronger, fitter and on track. ‘Each of these moves targets a different part of the body, helping to create a strong, lean look,’ says Jericho. ‘These exercises will also increase your endurance and power output, leaving you feeling like an athlete. They’ll keep your workouts fun and fresh, helping to prevent a plateau…

MERMAID BENEFITS This gentle, elegant stretch helps lengthen and strengthen your lateral obliques, the muscles that help define your waistline. Use it as a gentle warm-up or as a more intense stretch later in your routine, to help target those ‘love handles’ and open up each side of your body. HOW TO DO IT • Sit cross-legged on a mat with your hands in your lap, your spine straight and your shoulders reaching down and back. • Keeping your left leg where it is, straighten your right leg in front of you with your foot flexed, then bend your right leg and gently swing your right foot behind your bottom. • Straighten your arms to your sides, then bend your right arm at the elbow and, with your palm facing…

• Keep your feet clean and dry at all times using a gentle soap. This will help to prevent athletes’ foot and any fungal nail infections. • Cut your toenails straight across when soft (after a shower, for example) once a week. Never round off the corners as this can cause painful, in-growing toenails. • Moisturise your feet every night with a tailored product. • If you’re concerned about dry skin, use a diamond file, or try a product with alpha hydroxy acids (AHAs), such as Footner Exfoliating Socks (£19.99; boots. com) to promote your skins’ natural peeling process.…

Q How can I keep up my motivation in winter? A‘It may seem hard to get out there when it’s cold and dark, but the good news is, you can really improve your fitness, as you can push yourself that little bit harder in cool conditions. ‘Investing in some good-quality kit will make it much easier when it’s chucking it down outside or blowing a gale. Think base layers, long tights, a running jacket or gilet, and running-specific gloves, hats and headbands. As the nights draw in, high-vis clothing is essential, as being confident that you’ll be seen allows you to enjoy the run more and feel safe. ‘Cope with wet, muddy or frosty conditions underfoot by investing in trail shoes. The better grip and support they offer mean you…

HOW IS LIFE RIGHT NOW? ‘Everything’s brilliant! I’ve got a great life/work balance, rather than a work/life balance, choosing work projects that fit in with my life and make me tick. Doing my Things I Told My Daughter podcasts for Fabulous magazine has been amazing, and I also get to work with fashion on This Morning, helping women of all ages, shapes and sizes look and feel good about themselves. It’s a dream to do because I’m all about empowering women and helping them be the best version of themselves. Things are also fantastic with my fiancé, George. We haven’t set a date for the wedding yet, but that’s because we’re very happy as we are.’ TELL US ABOUT YOUR CONFIDENCE CURVE CAMPAIGN ‘It’s all about how we grow in…