Innholdsfortegnelse for Issue 243 i Women's Fitness

It’s that crazy time of year when healthy intentions can start to slide as the festive season takes grip. But fret not, we’ve packed this month’s H&F with practical tips and ideas to help you stay fit, stress-free and sane, all the way to new year. No time to get to the gym? In ‘Fit, Strong, Slim’ (page 82), star trainer Ashley Joi shows you how to get a super-effective cardio and strength workout in just six, powerful moves. You’ll burn 350 calories while you’re at it, too – pass the mince pies! For more ways to squeeze in workouts, however busy you are, turn to ‘You have got time to run’ (page 92). It’s easier than you think! Always end up feeling more frazzled than festive after all those…

It’s that crazy time of year again when gym sessions can start to slide, thanks to hectic festive schedules. Of course, sticking to your workouts is a great way to relieve seasonal stress and give you energy to juggle. However, if you’re struggling to make it to the gym, don’t fret – there are times when smashing your session can actually be bad for your body, increasing stress, compromising recovery and reducing your body’s ability to deal with what life throws at it. ‘Heavy exercise taxes the body, with very intense exercise causing levels of [stress hormone] cortisol to rise significantly,’ says Tiina Hoffman, exercise physiologist and master trainer for Firstbeat (firstbeat.com), leaders in advanced performance analytics. ‘Your heart will be beating fast, your blood pressure will be elevated and…

Symptoms least likely to be recognised as stress related are backache, blurred eyesight and indigestion. As if pre-Christmas work schedules aren’t hectic enough, the whirl of social events, gift shopping and family visits can mean the season feels like one, long to-do list. Such is the pressure to pull off the perfect celebration, we often simply battle on through. Yet, according to the latest statistics, keeping a stiff upper lip could take a long-term toll on your health. SILENT STRESS New research from health insurance firm Cigna’s 360 Global Well-Being Survey shows that while a shocking 87 per cent of UK workers feel stressed, only 14 per cent say they’d speak to a medical professional about it. ‘People often feel if they confess to feeling they can’t cope, they could…

If you’ve got zero motivation to go to the gym, you’re not alone – more than one in 10 people say they haven’t stepped inside their gym for an entire year. And it’s no wonder, given that we busy Brits claim to be too tired or overworked to keep fit. But there is another shape-up method that could fit seamlessly into your schedule and get you just as fit – home workouts. No longer a second-rate option – forget fitness DVDs and bodyweight circuits – home exercise is becoming luxurious, thanks to a growing breed of subscription apps and expensive kit. The latest must-have gadget? Connected (or smart) machines, which use smart technology to connect with apps that stream live or on-demand content. If you’re looking for convenience, these machines…

Going to a party and not drinking these days is sooo much easier! No more pretending you’re driving or taking antibiotics – sipping an alcohol-free (AF) drink is the cool option. And there’s an ever-increasing variety of grown-up tipples to choose from. Here are some of our favourites. • Three Spirit Social Elixir (£24.99 for 50cl; threespiritdrinks.com). This concoction of 11 herbs and plants aims to recreate the same feelgood feelings of connection and sociability as alcohol, minus the hangover. With a bold, chocolatey-but-not-sweet flavour, we like it with blackcurrant and soda, ginger ale or on the rocks. • Thompson & Scott Noughty (£12.99 for 75cl; thomsonandscott.com). From the makers of Skinny Prosecco comes the first organic, vegan, alcohol-free sparkling wine with almost half the sugar of traditional alcohol-free wines.…

FUNKY FLUOROS Stance Painterly Tab Socks, £11.99; stance. eu.com LUMINESCENT LEMON Reebok VB Bolton Sock Shoes, £179.95; reebok.co.uk SHOCKING PINK Nike Sportswear City Ready Bodysuit, £59.95; nike.com ORANGE IS THE NEW BLACK Gymshark Ultra Seamless Crop Top, £35; uk. gymshark.com A DASH OF LIME Asics Sports Bra, £35; asics.com JUICY FRUIT Adidas Marathon 20 Shorts, £21.95 adidas.co.uk WATERMELON WONDER UA Armour Fly Fast Capri, £45; underarmour.co.uk WE LOVE These sweat-wicking compression tights with 4-way stretch fit like a second skin for amazing support.…

Seven nights at Chalet Daria costs from £1,370 per person with 14 people sharing, including all breakfasts, and three-course dinners with wine on five evenings, daily afternoon tea and resort chauffeur; hiphideouts.com. Ski lessons: skischoolvaldisere.com. Snowshoeing: raquettesvaldisere.com. Fat biking: bicyclesconcept.com. Ice-driving: valdisere-ice-driving.com Ski hire: snowberry-valdisere.com. Transfers: snow-drone.com. Flights: easyjet.com, jet2.com, swiss.com, britishairways.com. Resort info: valdisere.com/en.…

• When I make nut milks, I use the three-to-one ratio – three parts liquid to one part nuts – you’ll find it’s deliciously creamy. • Soak the nuts to soften them, then blend with the water before straining through muslin. • If you prefer, you can buy a reusable nut milk bag online, which is designed for straining nut milks without needing a muslin cloth. • If you find your milks curdle when you use them with coffee or tea, cool your drink slightly first, and heat the milk a tad before using. • If I want to flavour my nut milk, sometimes I add a pinch of pink Himalayan salt, a little vanilla extract or maple syrup or a touch of ground cinnamon.…

She’s worked with the likes of Jillian Michaels, been a fitness model for Nike and BeachBody, and now Ashley Joi –a former US college track athlete – can be found training some of the biggest LA entertainment stars such as Mindy Kaling, Bebe Rexha and Ashley Blaine. She’s also the newest trainer to join Chris Hemsworth’s health and fitness app, Centr (centr.com). And we can certainly see why. ‘I like to base my workouts around how I used to train for the track, focusing on strength, cardio and core,’ says Ashley. ‘All of my workouts are challenging but balanced, and great for people who want to be comfortable with strength training but also want the cardio aspect.’ DOUBLE BENEFITS It’s this mix of strength and cardio training that Ashley brings…

TROPICFEEL MONSOON TRAINERS £78.50; tropicfeel.com Packing for an adventure? This versatile, lightweight (7oz) travel shoe has you covered, offering the technical outsole of a hiking shoe, the waterproof benefits of an aqua shoe and the comfort of a walking shoe. Vegan-friendly, each shoe incorporates three recycled plastic bottles (in the recycled polyester). One per cent of sales goes to protecting National Parks. Once on, my Monsoons fitted like a glove and felt light and nimble. They’re perfect for warm conditions with a 3D mesh that lets water escape, helps your feet breathe and ensures quick drying, while silver technology stops odour. BEST FOR: TRAVEL GIESSWEIN MERINO WOOL RUNNERS, £119; uk.giesswein.com Do your feet need some TLC? Treat them to a pair of Giesswein. With a 100 per-cent merino wool upper…

KALENJI WOMEN’S RUNNING L/S SHIRT £9.99; decathlon.co.uk The mesh under the arms plus the half zip and wicking material in this great-value top will help get your temperature just right as you run. Choose from three colours. CRAFT EAZE TIGHTS £30; craftsportswear. co.uk Designed for optimal ease of movement, these leggings have an adjustable waist and a handy key pocket as well as an eyecatching print. SAUCONY TRIUMPH 17 £140; saucony.com Push your distance with the help of these new trainers. The PWRRUN+ cushioning is particularly durable and flexible and copes well with temperature fluctuations, while FORMFIT footbed technology holds your foot in place.…

A HEALTHIER WINTER Your Wellness Guide (issue 242) was just what the doctor ordered! I’m a new infant-school teacher, so I’m up against my fair share of bugs at work. Plus, I’ve not long joined the gym and there are plenty of germs to pick up when using the equipment there. Not that I let that put me off going! There’s nothing like a great gym workout to beat stress, burn calories and get into shape. Learning how I can prime my defences and stave off winter bugs with a strategy tailored to my lifestyle was, however, very reassuring. I’ve stocked up on vitamins and I’ll be using better hygiene habits, such as frequent handwashing with soap, binning used tissues straight away and wiping down equipment in the gym before…

Izipizi #SUN SNOW Cat. 1 Goggles, €80; izipizi.com These chic anti-fog and 100 per cent UV protective goggles can be worn over glasses and are designed for bad weather. Bollé Nevada, £149; snowandrock.com Serious skiers and boarders will appreciate the Phantom lens that adapts to light conditions. No more changing lenses on the lift! Cébé Versus, £79; cebe.com The curved blue flash lens in these goggles gives a wide field of vision, while the lens colour is perfect for brighter conditions.…

JUMPING LUNGE Time: 30 seconds Works: Hip flexors, glutes, hamstrings, calves and core • Stand with your feet together and hands on your hips. • Lunge forwards with your left foot (A), then jump straight-up switching your legs in midair, like scissors (B). Land back in a lunge position with your right leg forwards and repeat, switching legs again. To prevent injury, try to land as softly as possible, bending your knees as you land. MOUNTAIN CLIMBER Works: Shoulders, arms, core and legs Time: 30 seconds • Start in a full push-up position with your arms straight, hands under your shoulders and your body in a straight line from your head to your feet. • Pull your left knee in towards your chest (A), return it to the start, then…

1 Mr Lee’s Zen Garden Vegetables Instant Noodle Pot, £2.49 for 57.5g; hollandandbarrett.com Made with freeze-dried vegetables for extra vitamins, this pot has no artificial flavours. 2 Moma No Added Sugar Plain Porridge, £1.30 for 70g; ocado.com Just plain oats, with large-sized flakes that digest slower helping to keep you fuller for longer. 3 Red Red Smoky Okra & Lentils, £2.99 for 60g; hollandandbarrett.com This vegan stew pot has nearly a third of your daily fibre, and only 223 calories.…

BREAKFAST ‘Before breakfast, I take a liquid collagen supplement called TRR Nutrition to help with on-court preparation and intense workouts (when I’m resting, it helps to maintain my health and fitness). For breakfast on match days, I’ll eat something like a bagel and scrambled eggs, plus a smoothie, with bananas and berries.’ DRINKS ‘Making sure I take in enough fluids throughout the day is important. I mostly drink water and, occasionally, smoothies – I don’t drink alcohol.’ LUNCH ‘Before a big match, I eat an hour to an hour and a half before I’m due on court – something like chicken with rice. Then I have physio and warm up with my team to make sure I’m ready to go. I eat pretty similar food if I’m training as I…

3 of the best… WAYS TO GLITTER Gucci Beauty Rouge à Lèvres Lunaison, £38 for 3.5g; harrods.com With three different types of glitter to create a 3D effect, iridescent and sparkling pearls create a lipstick with a velvety shimmer. Choose from Goldie Red or Fay Turquoise. Fenty Beauty Liquid Diamond Bomb, £22 for 13ml; boots.com Glisten all over with this silky, liquid-to-glitter formula. Apply the quick-drying roller ball to your face and body for an instant veil of grit-free shimmer. Margaret Dabs London Nail Polish, £14 for 9ml; margaretdabbs.co.uk Care for your nails while adding a glimmering, hi-shine metallic in Sugar Rose Plum or Silverbell. Vitamin E strengthens while wild rose botanical extract revitalises and prevents infection. CELEBRITY MUST-HAVE ‘I’ve been a loyal fan of this product since I was…

Residence Alpina Lodge with Ski France In the town centre, close to the shops, bars and restaurants, these spacious self-catered apartments have mountain views, and the main ski lifts are only 500m away. A seven-night stay costs from £174.50 per person for a one-bedroom studio apartment that sleeps up to two people.Visit skifrance.co.uk. Chalet Davos with VIP SKI Situated in a small private hamlet overlooking Val d’Isère, the chalet is ideal for an intimate eight-person group. It has a basement cinema and inside/ outside hot tub. It’s a 10-minute walk to the centre (or a short ride by chauffeur). Seven-nights’ half-board accommodation, flights and transfers cost from £799 per person (based on two sharing).Visit vip-chalets.com. Résidence Les Balcons de Bellevarde with Pierre & Vacances These ski-in, ski-out self-catered apartments are…

No matter which foodies you follow on Insta, or how tempting the images in your feed, sometimes all you want when you get home from work is a quick and tasty supper – especially when you’re tired, hungry and haven’t managed to fit in that mid-week shop. Enter Tin Can Magic: Simple, Delicious Recipes using Pantry Staples by Jessica Elliott Dennison (Hardie Grant, £15). ‘The idea for this book is pretty simple,’ says Elliott, the cookery author who runs Edinburgh’s neighbourhood café, supperclub and workshop space 27 Elliott’s. ‘It’s an everyday guide for transforming those trusty tin cans from the back of your cupboard into something special. The brilliant thing about having a few staple tins around is that you’re never far away from rustling up a quick, simple meal.’…

Think you need a pair weights to get in shape? Think again. A resistance band can be just as effective – it not only improves your strength and balance, but will also work your body in a full range of motion, targeting muscles you can miss with weights. Try these moves three to four times a week to help tone your abs and core. HOW TO DO IT Perform each move for the required number of repetitions (reps) and sets, taking at least 30 seconds’ rest between each set. Once you’ve completed one exercise, rest for two minutes before moving onto a new one. Don’t forget to warm up before you start... TWISTING WOODCHOP A band will set you back no more than £10, and is small enough to store…

This month, Julia wins a four-month supply of Healthspan’s winter wellness bundle, including its Super Strength Vitamin D3 Peppermint Oral Spray and MultiVitality Gold supplement, with a full spectrum of vitamins and minerals. As the immune system relies on a healthy gut, Julia also receives Super20 Pro a vegan, advanced blend of 20-billion live friendly bacteria, and as an extra treat, Replenish Body Butter. Healthspan is the UK’s leading online supplier of vitamins and supplements, developed with the expertise of doctors. Find out more at healthspan.co.uk.…

Jordane Zammit Tabona, founder of Function360 (function360.co.uk) ‘Doing exercises that use similar movements to the sport you’re going to do is key. Try using gym equipment such as the sled, which is fantastic for both cardio and leg endurance; and the SkiErg, which mimics the action of skiing. Build leg strength by working your quads, hamstrings and glutes. Do slow, controlled banded squats, lunges and wall squats. Don’t forget your core – it generates strength to support upper- and lower limb movement. Think dead bugs and hollow holds.’…

BE SAVVY ABOUT SMOOTHIE BOWLS Trendy London cafes have been selling ‘superfood’ açai bowls for a while, but the popular US breakfast is now taking off much more widely across the UK. The bowls, which feature on Crussh, Joe and the Juice and Pret menus, contain açai berries topped with granola, banana and sometimes non-dairy milks and nut butters. They sound healthy enough, but I’d recommend checking ingredient and nutrition information before weighing in on the trend. Though fresh açai has squillions of antioxidants, the berries can’t survive transport so you’ll often be getting sweetened, heat-treated açai purée. With the other added ingredients, you could be getting a surfeit of sugar and not as much antioxidant goodness as you’d hoped for. Just one example: the Crussh Açai bowl contains 34.5…

‘Tennis is a demanding sport. It requires quick bursts of energy repeated over several hours, so it’s important Andy gets the right balance of nutrients for training, to provide energy for a match and to recover and refuel his muscles before he plays again. Matches can be up to four hours, so refuelling on court is important. Timing of meals is critical, too. Bagel and eggs for breakfast is ok, but I’m surprised as a Scotsman he doesn’t have porridge – a good source of fibre and slow-release carbs.’ SCORE…

Udo’s Choice Digestive Enzyme Blend, £21.99 for 60 caps; revital.co.uk Five kinds of protein-digesting enzymes – plus others – replace those lost in cooking, to metabolise fat, starch, milk sugar and insoluble fibre. Life Extension Enhanced Super Digestive Enzymes, £23.25 for 60 caps; victoriahealth.com Relieve bloating and stomach pain and enhance nutrient absorption with these vegetarian digestive enzymes. Wild Nutrition Digestive Enzyme complex, £16.50 for 90 caps; revital.co.uk Sourced from naturally fermented substances used in Japan, these enzymes are gastric resistant.…

1 Algenist Genius Hand Cream, £36 for 50ml; spacenk.com Protect skin from free radicals with this luxurious hand cream. Contains active vegan collagen and vitamins C and E to even and brighten skin tone. 2 Hugg CBD Gym Fit Cream, £17.99 for 100ml; thehuggshop.co.uk Work this invigorating body cream into tight areas pre-or post-workout for supple and moisturised skin. Contains CBD oil, shea butter and olive oil. 3 Huda Beauty Nude Obsessions Palettes, £27 for 10g; feelunique.com Everyone’s nude is different, so it’s good to see Huda launch three eye palettes for a range of skin tones and eye colours, each with five buttery matte shades and four shimmery metalics. 4 Upcircle Cleansing Face Balm, £18.99 for 50ml; upcirclebeauty.com Made from finely…

Avoid the coffee shop All those gingerbread lattes, festive cappuccinos, Christmas chais and luxury hot chocolates pack a fatty and sugary punch. Many contain 500-700 calories (as much as lunch!) and 40-60g sugar. The festive season is filled with treats to tempt us. From Christmas cocktails to salty snacks, carb-laden ‘beige’ buffets to chocolate selection boxes, it can be hard to stick to your normal healthy eating and drinking habits. And then there’s the late nights and missed gym trips… But this is not a time for denial and missing out. With a few simple measures, you can limit the damage while still getting the most from the party season – and head into 2020 as healthy and happy as ever. 1 Have a healthy start ‘It’s easy to miss…

‘Fill the tin with the stuffing and place in the refrigerator overnight before baking – this will result in a firmer texture.’ Whether you’re a committed vegan or are trying to eat less meat, you needn’t feel like you’re missing out at Christmas. If you’re bracing yourself for endless Brussels sprouts, author of Keep it Vegan, Áine Carlin can help. In her new book, Cook, Share, Eat Vegan (Mitchell Beazley, £14.99), among many delicious plant-based recipes, there are dishes perfectly suited for that special festive meal. Not a huge cook? ‘You can rest assured that nothing in this book is beyond even the most nervous cook’s capabilities,’ says down-to-earth Carlin, who is a fan of having regular, go-to ingredients at the centre of her recipes. ‘There are many practical reasons…

PICK YOUR HERO TIN Then think about which direction you’d like the meal to go in. Could a pulse become the basis of a salad? Or maybe it suits being braised with woody herbs to become a comforting supper? ADD SOMETHING FRESH Two or three fresh ingredients can enhance your chosen tin. If you’re using corn that’s already sweet, team it with herbs or lemon, rather than another sweet ingredient. CREATE CONTRAST How can you balance your main ingredient? Earthy beetroots contrast well with sweet cherries, or use yoghurt to cool a curry. BUILD TEXTURE Try toasted nuts, seeds or whole spices to lift softer ingredients such as lentils or chickpeas.…

GARUDASANA / EAGLE POSE Benefits Practising this pose regularly strengthens your entire lower body and stretches your back, shoulders and hips, while improving your balance, concentration and co-ordination. It also opens up the sacral area at the bottom of the spine, where many people hold tension, allowing a freer flow of energy in the lower body. How to do it • Standing with your feet together and knees soft, lift your right foot and, balancing on your left foot, cross your right thigh over the left, then hook the top of the right foot behind your lower left calf. • Balance on your left foot. Inhale as you stretch your arms out to the sides, then exhale as you bring your arms together and cross them over each other in…

Q What tips do you have for running in wild places in the winter? A ‘At this time of year, you have to be extra careful to stay warm, dry and safe. Take a warm layer if you’ll be waiting around in the cold before, during or after your run, and take particular care not to get cold afterwards. If you usually stretch after your run, do this indoors if you can. ‘If you’re heading out for longer than 90 minutes, take a drink with you, and if you’re running from your car, leave a flask of hot drink ready for your return. Regular snacks are essential for long, cold-weather runs as you’re using more energy simply to stay warm. Low temperatures may cause the body to increase its use…

‘In January 2016, I became homeless, aged 24. I’d left a violent relationship and was told by the council that I’d only be offered housing if I was seen bedded down outside. I tried to avoid being homeless by staying with friends, but my previous relationship had cut me off from most of my support networks and I was left in a really dark place mentally. I didn’t know how to reach out to people for help. I felt very scared, lost and alone. ‘I was refused a bed in a couple of different women’s hostels but I was eventually offered a bed in a hostel in Camden. It was a safe place to sleep, and the staff were amazing, but it was really chaotic and I got caught up…

YOU JUGGLE A DIZZYING NUMBER OF WORK PROJECTS. IS VARIETY THE SPICE OF LIFE? ‘I have many interests and love working in very different genres to keep all parts of my brain active. This might seem disparate to some people, but I think you can be into entertainment, sport and current affairs all at the same time. I just love story telling, so my dream job would be to do a magazine show such as Women’s Hour or This Morning, where you’re talking to a politician one minute, a Hollywood A-lister the next, and then giving money tips or emotional advice. Learning new things and meeting new people is what keeps life exciting and stimulating.’ HOW DO YOU STAY SANE? ‘It’s hard. Being super busy can be the most exciting…