Innholdsfortegnelse for Issue 1 i Women's Fitness

Welcome to Women’s Fitness magazine. Whether you want to get fit for the first time or be your fittest ever in 2020, we’ll help you reach your goals! If you’re a regular reader of Health & Fitness magazine, inside this first edition of WF, you’ll find all your favourite content in a fantastic, improved magazine. And, if you’re a new reader, welcome to your very own personal trainer! As the original fitness magazine for women, Health & Fitness felt it was time for an exciting new name to establish its position as the number-one choice for fitness advice. And we’ve taken the opportunity to pack your mag with even more expert workout inspiration and nutrition know-how. In this first edition, burn off festive indulgence with the 10-min moves in ‘Toned…

STEP IT UP There’s nothing like wearing a new pair of trainers to put a spring in your step. WF loves these Brooks Levitate 3 Road Running Shoes (£140; brooksrunning.com) that feature improved energy-returning soles to give back more of the effort you put in, and take your runs to even bouncier heights! WEAR THIS... BE BOLD AND BEAUTIFUL Performance meets stunning style in Gymshark’s new Ultra Seamless collection. With an array of sports bras, crop tops and high-waisted leggings and shorts in dazzling jewel colours (£30-£45; uk.gymshark.com), the range will add vibrancy and energy to your workouts, while the stretchy, seam-free designs will support your every movement. SHAKE AND GO We’re loving how portable and tasty FOGA Plantshakes are! Created using freeze-dried fruit and veg, the instant whole-plant smoothies…

Bye-bye blues Need another reason to exercise? A new study by researchers from Massachusetts General Hospital shows physical exercise reduces your chances of depression, even if you have a higher genetic risk. The team looked at the health records of 8,000 people and found those who were physically active for around 35 minutes a day experienced significant emotional benefits. ‘Our findings strongly suggest, when it comes to depression, genes are not destiny, and being physically active has the potential to neutralise the risk of future episodes in individuals who are genetically vulnerable,’ says lead author, Karmel Choi, Ph.D. Get your trainers on – doctor’s orders!…

‘The average woman uses 14 jars, bottles and pots when she gets ready in the morning. Statistically, just one of those will be recycled. Happily, you can make many simple eco-friendly changes to your skincare regime, without switching all your beloved cleansers, serums and creams. First, swap ‘convenient’, non-biodegradable make-up wipes and disposable cotton wool pads (that can sit in landfills for hundreds of years) for reusable cleansing cloths, such as Holland & Barrett Muslin Cloth (£4.50; hollandandbarrett.com) or its Thin Cotton Pads (£8 for six reusable organic cotton pads with travel bag). Or try my favourite: the Foreo Luna 3 silicone face cleanser (£169; foreo.com), which blasts away grime via sonic pulsations. ‘I found my perfect cleanser in Ethique In Your Face bar for Oily-Normal Skin (£14 for 120g;…

Lucy travelled with KiteWorldWide. KiteWorldWide’s beginner package at Jardin Des Douars, excl. flights, starts from £1,275, based on two sharing, and includes: seven nights B&B in a double en suite room; daily transfer to and from the beach; 12-hour group kite course; kite rental; a launch, landing and rescue service; SUP and surf usage; a Moroccan dinner and a BBQ on the roof terrace with the team and all KiteWorldWide guests; room tax.Ryanair (ryanair.com) flies direct from Stansted to Essaouira from £9.99. Airport transfers £21 each way for four.…

Radical Compassion: Learning to love yourself and your world with the practice of RAIN by Tara Brach (Rider Books, £14.99) When Tara Brach speaks, her voice resonates with wisdom, depth and compassion, easing tension. In her new book, find out how to connect to your source of love, understanding and forgiveness, and ease fear and stress, using a four-step meditation practice Recognise, Allow, Investigate, Nurture. Your period handbook: Natural solutions for stress-free menstruation by Natasha Richardson (Aeon Books, £14.99) Does your menstrual cycle interfere with your training? Medical herbalist Natasha Richardson explains which herbs bring relief to symptoms from PMS to migraines, and offers treatment plans for PCOS, fibroids and more. Try recipes for herbal teas, restorative tinctures and bath potions. The Way of the Monk by Gaur Gopal Das…

• ‘Find workouts or gyms that are welcoming and create a community vibe – fitness should be about having fun and making friends, not just getting ripped.’ • ‘Fuel your body with great foods and listen to what it needs. I never skip breakfast and practise intuitive eating so I know what makes me feel good.’ • ‘Be balanced in your lifestyle. If you’re working and training hard, it’s also important to let your hair down once in a while and indulge in a treat if you want one.’…

Vegan start Going plant-based for Veganuary? Treat yourself to these tasty protein-packed Blueberry and Lemon Pancakes from vegan fitness influencer Stefanie Moir (@naturallystefanie). Blend together 100g oats, 35g protein powder, 1 ripe banana, 1tsp baking powder, juice of 1 lemon and 200ml almond milk to form a smooth batter. Add 150g blueberries. Pour into a lightly greased, non-stick pan until the desired pancake size is reached. Cook until the surface begins to bubble and edges turn brown, then flip and cook on other side (4-6 mins). Transfer to your plate, top with blueberries and lemon zest and enjoy! Check out Stefanie’s new book Naturally Stefanie: Recipes, workouts and daily rituals for a stronger, happier you (Black & White Publishing, £16.99) for more recipes and weight-training tips.…

PRE-WORKOUT MOCHA SMOOTHIE ‘When you need a pick-me-up before working out, this smoothie is the perfect drink. It’s made with coffee to give you a bit of an energy boost. Caffeine increases stamina and alertness, and reduces the perception of effort, making exercise feel a little easier! The cacao powder provides that rich dark chocolate taste and some bonus antioxidants.’ Serves: 1 Preparation time: 2 minutes Per serving: •189 calories •10g protein •2g fat (1g saturates) •31g carbs (29g total sugars) •2g fibre • 50ml milk (any type) • 125ml plain yoghurt • 1 shot espresso • 2 tsp cacao or cocoa powder • 1 banana, peeled and chopped • Pinch of cinnamon • A few ice cubes Blitz all the ingredients in a blender or food processor until smooth,…

YOU’VE HAD AN AMAZING YEAR. WHAT WERE THE HIGHLIGHTS? ‘The BK25 tour and album came about because I wanted to celebrate 25 years of making music – it’s a big deal for a soul artist like me to have a career that’s still going! Singing the songs that reflected my music and theatre career with the Leo Green Orchestra at the Royal Festival Hall in May was a highlight, as was meeting Stevie Wonder properly at Hyde Park, and receiving an award for my musical endeavours.’ WHAT’S THE SECRET OF YOUR LONG CAREER? ‘I’ve stayed true to the vision of what I think I should do. The music industry didn’t know what to do with me as a degree-educated black woman who didn’t drink, smoke or take chemicals. They couldn’t…

It can be extremely frustrating no matter what you do, you just can’t get to the weight you want to be. If you have reached the stage where enough is enough and you want to get your weight under control once and for all, read on! Improving your health and wellbeing None of us need to be reminded how being overweight can affect so many different areas of one’s life, to name just a few: appearance, self-esteem, health, well-being and fitness. It is one thing knowing this, but what do you do when you feel you have tried everything? With an average weight loss of 7-14lb a month for clients and hundreds of hand written testimonials and reviews, Rachel’s results speak for themselves. Help is at hand to resolve your…

HOW TO DO IT Start with 2 minutes of light cardio and hip circles to warm up. Then perform these exercises in order. Once you’ve completed one circuit, rest for 30 seconds before repeating. ONE-LEGGED DEADLIFT Reps: 45 seconds each leg Works: Hamstrings, quads, glutes, calves and core • Stand with both feet under your hips (A). Shift your weight to your left leg and drive your right foot back behind you while hinging at your waist and tipping your torso forwards until it’s almost parallel to the floor (B). Once your body forms a straight line begin pulling your right leg forwards while keeping it straight, then lift your torso up until you’re standing. • Repeat all reps on one side, then switch legs. CURTSY LUNGE Reps: 45 seconds…

• ‘I snack on Grenade Carb Killa Protein Bars (£2.49 for a 60g bar; grenade.com) pre- and post-workout – they’re tasty, filling and handy for when I’m on the move.’ • ‘I love Under Armour leggings because they’re squat proof. You can get on all fours and no one will see anything! (UA Rush Leggings, £65; underarmour.co.uk).’ • ‘Puma x Selena Gomez Slip-On Training Shoes (£80; puma.com) have the perfect flat platform for weightlifting and are great for cardio too. • ‘Batiste’s Brilliant Blonde Dry Shampoo (£3.99 for 200ml; boots.com) is a must.’…

THE VEGGIE ANITA BEAN Having worked in the NHS and Dairy Council, registered nutritionist Anita set up her Surrey consultancy in 1990, specialising in sport and exercise nutrition. Her vast and varied client list has included the British Olympic Association, Swim England, Olympic athletes and celebrities. A lifelong vegetarian and former bodybuilding champion, Anita now keep fits with yoga, strength and conditioning workouts, running, cycling and swimming. Her latest book, Vegetarian Meals in 30 Minutes (Bloomsbury Sport, £16.99), is published on December 26. ‘There is a growing number of high-profile sports stars who have adopted a meat-free diet’ Q WAS IT DIFFICULT GROWING UP VEGETARIAN IN THE 1960s AND 1970s? ‘It wasn’t easy. School dinnertime was a nightmare as I couldn’t eat the same food as my friends and had…

Live longer Want to live to a ripe old age? Yet another study points to exercise as the key. Researchers at John Hopkins Bloomberg School of Public Health in Baltimore, US, studied almost 3,000 adults aged 50-84 to find the best predictors of death risk within the next five years. Participants wore an activity tracker for seven days, and researchers found that total daily physical activity was a better predictor than smoking-related behaviour or stroke or cancer history. In fact, total daily physical activity was the strongest mortality predictor, followed by age, then the time spent doing moderate to vigorous physical activity. Time to rejoin the gym?…

Moisture miracle Try Aveda Nutriplenish Leave-in Conditioner (£27 for 200ml, aveda.co.uk), with organic pomegranate oil and sand ginger, to hydrate, revitalise and detangle in a 98 per cent natural formulation. Pukker up Available in 12 shades, Dear Dahlia Dream Velvet Lip Mousse (£25 for 6ml; feelunique.com) has a soft, glide-on texture that moisturises, conditions and protects winter lips with antioxidant dahlia variabilis flower extract. Skin saver Combat the effects of blue light exposure with radiation-resistant algae in One OceanBlue Light Protection +Hydration Mist (£46 for 100ml, net-a-porter.com). Vitamin shot Give your regular moisturiser an upgrade with a shot of Vitamin C Super Booster (£9.99 for 30ml, superdrug.com). It helps even out skin tone and revives your complexion. Sleeping beauty Nourish mind and body with LLIO Beauty Amethyst Sleep Bath and…

‘I arrive at luxury eco-resort, Lefay Resort & Spa Dolomiti with a hacking cough. Fortunately, they have a sauna for that. As they do for stress or agitation and even ‘too much joy’. As Marco, the spa’s head honcho explains, everything here is designed to bring you back into balance, with an East meets West framework of Chinese medicine. THE SPA ‘This most incredible spa, 5,000 square metres of heated saunas and bubbling hydrotherapy pools, is designed to reflect the seasons. We can work our way around them in order. Or, we can simply jump straight in and head to the sauna and season to which we feel drawn most. For me it’s Autumn or the White Tiger (the Chinese name) that beckons, with its eucalyptus-infused steam room working magic…

Running makes you hungry, whatever level you are. But, as author of new book Cook, Eat, Run, Charlie Watson (aka @therunnerbeans) found out the hard way, you have to fuel yourself properly – eating a packet of biscuits after runs made her put on weight. Smarter training and eating followed, as did significantly quicker marathon finishing times, and Charlie, who’s recently qualified as a dietician, has now created her own recipe book with sections on pre-run fuel, post-run fuel, snacks and 20-minute meals, plus useful information on how much of each food group to eat and what function they have. Try the following recipes and leave those biscuits on the shelf! BREAKFAST PIZZA SERVES: 2 330 calories, 12g fat (3g saturated fat), 44g carbs (16g sugar), 5g fibre, 9g protein,…

Alternate these double- and single-arm moves to strengthen your upper body and core, while fending off injury The key to a strong upper body is to combine moves that work your shoulders, back, biceps, triceps and core. This workout will hit these muscles from all angles by combining compound, double-arm moves that allow you to lift a heavier weight and really get your heart rate up. The isolated, single arm moves are great for improving any imbalances and will also work your core and those tiny stabilising muscles, too. HOW TO DO IT Ideally, aim to do this workout three to four times a week on non-consecutive days for the next four weeks. You may not be able to lift a heavy weight with these moves – but don’t worry,…

RECOVERY TIP I’m so glad I read ‘Help I’ve missed a workout’ (H&F issue 243). I used to be really hard on myself if I missed mine. I felt guilty because I knew I could have made the gym that day but didn’t push myself to get there. It took this brilliant article to make me realise it’s okay to skip a session and why. Nothing impacts consistency like being fatigued, mentally stressed, injured, exhausted, bored or burnt out. All these things can happen if you train all the time and skip rest days. So next time I have a bad sleep, I’m not going to beat myself up if I don’t make it to the gym. Thank you for making me see sense. It felt wrong before to trust…

WF LOVES These trainers have plush cushioning and added reflectivity to keep you visible in low light.…

Pete Oakden, founder of CaveFit (cave-fit.com) explains how to get the most from your sessions. ‘Book a session with a qualified professional to check you’re doing it correctly and get the best results. They’ll help you find out the maximum load you can lift when you do just one rep (your one-rep max), then tell you to lift a certain percentage of that amount for a certain number of reps. Technique-wise, make sure you move through your full range of motion, keep a good posture and breathe out when lifting and in when lowering.’…

You may have already heard that eating earlier in the day helps you stay healthy. Now new research suggests that eating more calories in the evening may be bad for your cardiovascular health. Scientists at Columbia University Vagelos College of Physicians and Surgeons in New York, studied 112 healthy women whose average age was 33. Their cardiovascular health was measured at the start, then a year later, and the women used food diaries to track what, how much and when they ate for a week at the beginning and end of the study. In those who ate more calories after 6pm, blood pressure and body mass index tended to rise, and blood sugar control tended to be poorer. Time to switch to eating your main meal at lunchtime, perhaps?…

BREAKFAST ‘I tend to eat two breakfasts. Because my first training session of the day is early, I get up and grab my protein overnights oats (which I prepped the night before). After I’ve done my session, I’ll eat a second, more substantial breakfast, such as poached eggs, flat bread, salmon and spinach.’ SNACKS ‘I tend to snack on homemade super-seed cocoa protein balls and shop-bought biltong or Nairn’s Oatcakes – they’re packed with wholegrain oats and are delicious! I also snack on ready-to-eat packets of pulses or grains.’ ‘I always enjoy a warm glass of milk before bed to help me sleep.’ Drinks ‘I always wake up with a glass of water to rehydrate my body, then grab a coffee. During a long day’s training I’ll drink a Red…

KETTLEBELL SWINGS • To pick up the kettlebell safely, stand over it, feet slightly wider than hip-width apart. Squat down and grip the kettlebell with both hands. Pull your shoulders back, engage your core and push through your glutes and hips to stand up (A). • To start the move, squat down (B), then thrust through your glutes and hips, launching the kettlebell into the air in front of you (C). • Aim to swing up to chest height, then allow the kettlebell to swing back down between your legs, keeping full control of your upper body while this happens. • Repeat this movement fluidly and aggressively for the number of sets and reps. GOBLET SQUATS • Hold a kettlebell or dumbbell in front of your chest, against your body.…

‘Plastic-free’, ‘zero-waste’ and ‘sustainable packaging’ were some of the biggest phrases of 2019, and with good reason. According to one study*, a rubbish truck’s worth of plastic is dumped into the world’s oceans every minute. If we carry on at the same rate, the report predicts there could be more plastic than fish in the sea by 2050. Of course, the impact of plastic isn’t only felt in our oceans – 5.5 billion plastic bottles are sent to landfill or incinerated each year in the UK alone, releasing hazardous toxins into the environment. ‘Single-use plastic is arguably one of the biggest issues our planet faces,’ says Brianne West, founder of zero-waste beauty brand, Ethique. ‘While we have the best intentions to recycle, just nine per cent of all plastic worldwide…

‘In the name of research, I tried many other solid haircare bars, including the range of ‘naked’ shampoo and conditioner bars from Lush with zero packaging. But for me, they just didn’t work as well, so I’m sticking with Ethique, although I recommend Lush Damaged Hot Oil Treatment (£7.50 for 25g, uk.lush.com) which restored the condition of my hair after a full head of highlights. Can’t bear the idea of solid bars? Fear not! Aveda (aveda.co.uk), the first haircare brand to use 100 per-cent recycled plastic packaging, ensures over 85 per cent of its bottles and jars are made from post-consumer recycled materials. Other eco-friendly brands include Biolage (lookfantastic.com), Davines (cultbeauty.co.uk), and Maria Nila (sallybeauty.co.uk).’…

‘Wetsuit and life jacket on – check. The sea’s cold and rough so you’ll need some buoyancy. Safety harness on – check, helmet on – check. OK, pump up your kite up so it catches the wind. You attach the steering handle to the kite, which attaches to your safety belt so the kite can pull you over the water. You then get on the board and off you go!’ says instructor Hamzem from kitesurfing company KiteWorldWide. ‘Where’s the brake?’ I ask as the kite catches the wind and viciously drags me along Essaouira’s long and very windy beach. ‘Just let go of the handle!’ Hamzem shouts after me. There’s a lot to take in! Kite surfing started back in the late 1970s. I hadn’t heard of it until the…

HAIR TO DYE FOR Do you dye or chemically straighten your hair? You could be increasing your risk of breast cancer, says new research. Scientists from the National Institutes of Health tracked around 50,000 women over eight years and found those who regularly use permanent hair dye were nine per cent more likely to develop the disease, while chemically straightening hair (every five to eight weeks) increased that risk to 30 per cent. While the causes of breast cancer are complex, you could switch to using temporary or natural hair dyes such as henna, and smooth out curls with heated tongs to reduce exposure to chemicals. AND INHALE… Don’t underestimate the power of the scents you breathe in. A recent study, published in Scientia Pharmaceutica, used EEG brain scans to…

GET IN THE GROOVE When you’re training hard, the last thing you want to worry about is your appearance. So we were pleased to discover new exercise-friendly skincare brand Skin in Motion. ‘Your gym skincare and make-up should be different from your regular products, as they need to work harder for your skin,’ says founder Gia Mills (skininmotion.com). Skin in Motion products are non comedogenic, so they don’t block your pores, meaning there’s less chance of breakouts. Want a natural glow? Work It Tinted Moisturiser (£25 for 30g) is breathable, sweat-proof and contains fast-drying ingredients. Post-workout, spray on Cool It Mist (£20 for 20g) to replace your usual moisturiser. It contains hydrolysed hyaluronic acid to hydrate, natural mint to cool and liquorice extract to calm skin, so you can head…

Work ‘I start my day with scrambled egg and avocado for breakfast four times a week. It’s too much really, but I love it! Then I head to work. Until April, I was the group exercise manager for the Third Space gym in Tower Bridge, London, and because it’s open from 6am to 10pm, no two days were the same: teaching classes, devising and managing the timetable of 210 classes a week across five studios, plus studio maintenance and the recruitment and training of 80 instructors. I’m now doing the same role for a new Islington Third Space, opening in January, and I’ve had an exciting few months seeking out the best instructors and classes so members can have the best experience. I’m ready to smash it!’ ‘My passion for…

Abdominal breathing: Lie on a mat with your knees bent, feet on the floor. Place your hands on your abdomen. As you breathe in and your diaphragm contracts, allow your belly to expand and your hands rise. As you breathe out and your diaphragm relaxes, feel your hands lowering. Now inhale, hold your breath for a few seconds and exhale. Continue for five minutes. Benefits: Massages abdominal organs, relaxes solar plexus, activates circulation. Thoracic breathing: Bring your hands to the sides of your ribs and direct your breath into your chest to feel a sensation of openness and lifting, without forcing. After each inhalation, hold for a few seconds then exhale thoroughly, lowering and closing your chest. Continue for three minutes. Benefits: Energising and stimulating. Complete breathing: Now, place one…

APPLE CHIA GELS MAKES: 14 SERVINGS • 2 Braeburn apples, peeled and roughly chopped • 75ml unsweetened apple juice • 1 tbsp fresh lemon juice • 1 tbsp maple syrup • 2 tbsp chia seeds • Pinch ground cinnamon • Pinch salt 1 . Put the apples into a large saucepan, cover and cook over a medium heat, stirring regularly, until they start to break down. 2 . Remove from the heat, add the apple juice, lemon juice, maple syrup and chia seeds and blend. 3 . Season to taste with cinnamon and salt, and chill for up to a week in the fridge or in the freezer for up to three months. To use, place in small, lidded containers and eat with a spoon, or decant into soft gel…

If you want to know how to hone a lithe, supple body, who better to ask than a dancer? With a decade of experience as a pro ballerina in some of the world’s most renowned ballet companies, Mercedes Schindler knows first-hand the results you can get at the barre and beyond. At her new Notting Hill studio, Physique London (physique-studio.co.uk), Mercedes teaches a unique fitness fusion of barre, yoga and Pilates, as well as pre- and post-natal workout programmes, where her core belief in the connection between mind and body helps students move with strength, grace and understanding so they can face whatever challenges life throws at them. GET A BALLET BODY As ballet activates all the major muscle groups in your body, Mercedes’ signature ballet-style exercises boost your strength,…

Try starting with a five- to 10-minute easy jog that builds in effort, then do some dynamic (moving) stretches, before continuing with your planned session. Make sure you do dynamic stretches rather than static ones at this stage to help keep your muscles warm and your body ready for running by keeping your heart rate up. STRETCH IT OUT I’d recommend doing at least the four dynamic stretches opposite to make sure you’ve warmed up the most injury-prone parts of a runner’s body. After your run, make sure you stretch again. Stretching daily, especially after easy and general training runs, definitely seems to lead to fewer injuries. Your body needs to be massaged, fibres stretched out and adhesions and knots stripped out of tired and damaged muscles, and stretching post-training…

1 A NKLING Benefits: For Achilles, calf, plantar fasciitis or shin issues. Walk fast with small steps, landing on your toes first, rather than heels. Keep your foot strike under your body and push your toes into the ground. 2 STRAIGHT-LEG KICK-OUTS Benefits: Helps loosen hip flexors and hamstrings. Keep your legs straight and squeeze your glutes as you kick your legs out in front, keeping your torso upright. Land on your forefoot and drive with your arms. 3 HIGH-KNEE SKIPS Benefits: For hip flexors, glutes, quads and calves. Drive with your arms and alternate lifting each knee high. Stay tall and land your foot under your body, pushing off strongly and pointing your foot upwards. 4 HAMSTRING SWEEPS Benefits: Stretches hamstrings. Step one leg out in front. Bend your…

‘Ihaven’t always exercised. After leaving school, I did very little training at all, but did enjoy roller derby. It’s a bit like rugby but on quad roller skates, and I played it with the London Roller Derby team. I was a pretty average skater, but my height made me a good blocker and so I was lucky enough to travel all over Europe competing. ‘In February 2013, I was training with my team as normal, and did a move I’d done a million times before – turning front to back – but my right foot didn’t turn with me. It was a freak accident and I ended up with spiral fractures through my ankle – a serious break but one I should have recovered from. However, the fracture healed badly,…

1 Cold muscles don’t perform well and fatigue faster, so look for a fabric that insulates against the cold but also allows your skin to breathe. 2 Wind-chill can lower your body temperature quickly, so windproof leggings will add an extra degree of comfort. Water-resistance helps, too. 3 It’s important to be seen on darker mornings and evenings; reflective strips or panels will make you visible. 4 Compression tights are designed to help reduce muscle movement and fatigue, as well as help you recover faster from your workout. 5 Secure pockets are essential for your phone, keys, gels on longer runs, or perhaps stash gloves or a hat you shed as you warm up.…