Innholdsfortegnelse for Issue 2 i Women's Fitness

We’re so glad you’ve joined us for the second edition of Women’s Fitness! If you’ve picked up your copy looking for new-year’s fitness inspiration, you’re in the right place. Research shows the best way to reach your goals is to enlist support, and WF is your perfect training partner. Bursting with the latest workout moves, training tips and science-backed advice, we’ll keep you on track on your fitness journey all the way through 2020! You don’t need a PT or pricey gym to see results; this month’s WF will get you in shape, whatever your budget or fitness level. One of the best workouts you can do is running. Tried before and hit some hurdles? Turn to ‘Run your first 5K’ (page 40), for a fail-proof plan to take you…

FITNESS FOCUS Congratulations on the first issue of Women’s Fitness! I particularly enjoyed reading ‘How to work out in 2020’ (WF issue 1). At the end of last year, I was getting that all too familiar feeling that I should be doing something drastic come the new year to stay active. I like to keep fit with different types of exercise, especially running and yoga, but December socialising really gets me off track and then I agonise over how to begin again in January. It took this article to make me realise that there’s something for everyone and to focus on what I enjoy. Tracking my progress motivates me, so I’m treating myself to some new smart tech. I’m so looking forward to focusing on my 2020 fitness journey thanks…

Shake it up You’ve heard about cutting out carbs after 6pm to lose weight but, if you’re already fit, do you need to skip your post-workout protein shake too? Apparently not, says new research from Florida State University Institute of Sports Sciences & Medicine. In a study published in the Journal of Nutrition, one group of female weight trainers were given a casein-based protein shake 30 minutes after a daytime training session and a taste-matched placebo 30 minutes before bed, and another group the reverse. The researchers then documented lipolysis – fat release from fat cells – followed by fat oxidation – your body’s capacity to burn fat released as energy in the muscles. The result? You can get all the benefits of a protein shake before bed without disturbing…

• ‘I took Bioglan Active Curcumin High Strength Tumeric Tablets (£24.99; hollandandbarret.com) to reduce muscle and connective tissue inflammation, and support my immune system.’ • ‘I religiously used the fast-absorbing, non-greasy Ultrasun Face Anti-Pigmentation SPF50+ (£32; marksandspencer.com) to protect my skin from exposure to the elements.’ • ‘Compeed Cushioned Blister Plasters (£4.39 for pack of 5; superdrug.com) are brilliant for protecting against rubbing footwear and relieving blister pain instantly so you can keep training.’ • ‘I relied on Batiste Brilliant Blonde Dry Shampoo (£3.99; boots.com) to keep my scalp fresh and grease-free between washes when I didn’t have the energy to wash and dry my hair.’…

Beat stress and achieve your goals by staying in the moment with these tips from Rick Parcell, head trainer at The Body Camp Ibiza. 1 Stop, breathe and listen. So much power comes to us through our breath. It’s the thing that keeps us alive. 2 Getting enough sleep is so important. If you can get to bed early and rise as early as you can, you’re winning. Seven to eight hours sleep is ideal. 3 Exercise releases endorphins and they keep you happy. It’s as simple as that. Healthy fit body… healthy fit mind. 4 Live in the moment. You can easily work on your mental health and you can adjust things now. The past is the past and the future is the future. Now is all that should…

1 ‘Think of mental health as similar to physical health. There are a variety of exercises you can build into your daily routine, whether it’s breathwork, meditation, affirmations or journaling. Just like going to the gym, these should become part of your wellness routine.’ 2 ‘I encourage people to practise gratitude, affirmations and breathwork. So carve out time either in the morning or evening to do some of these.’ 3 ‘Set an alarm for midday or mid-afternoon to pause and take a couple of deep breaths. Create a new relationship with stress because it’s a reason many people make bad decisions.’…

TWICE AS NICE If your skin is suffering from all that winter throws at it, try a dual approach. ‘Your skin reflects everything it’s exposed to,’ says Dr Johanna Ward, founder of skincare brand ZENii. ‘The most powerful way to treat your skin is by combining skincare with nutrition.’ Try ZENii Antioxidant Power Serum (£85) with its ProLuminous supplement (£45; both skincity.co.uk). The potent serum works to protect skin from pollution, chemicals and UV radiation, while the antioxidant-rich supplement helps improve skin’s tone and radiance. EXPERT TIP ‘I’m all about skin that looks like skin, so I love a blendable, creamy formula. I always use at least two shades of foundation, to create a customised story.’ GUCCI WESTMAN, MAKE-UP ARTIST CELEBRITY MUST-HAVE ‘I fly often and this is the only…

Trying to eat healthy on a budget? Save food waste with these simple hacks from A-list nutritionist Amelia Freer, author of new book Simply Good for You (Michael Joseph, £22). ‘Leftover cooked grains can be transformed into salads the following day with a handful of chopped greens, herbs, tomatoes, cucumber, lemon juice and a glug of olive oil,’ she says. ‘Bits of cheese, chopped veg or herbs and leftover pulses can be thrown into a frittata for a staple meal. And over-ripe fruit can be stewed into a compote (delicious with a dollop of yoghurt and nuts and seeds for breakfast) or frozen for breakfast.’ Delicious!…

With more than 1.6 million Instagram devotees, Krissy Cela is one of social media’s fastest-growing fitness phenomenons. After documenting her own successful fitness journey online, Cela launched her Tone & Sculpt app in response to demand from her followers. Offering a 12-week, tailor-made programme of workout guides, meal plans and challenges, Tone & Sculpt has now helped 200,000 women worldwide. ‘Tone & Sculpt is designed to create a community where women motivate each other to become better versions of themselves,’ explains Cela. ‘My goal in 2020 is to encourage even more women to feel confident, strong and part of a supportive online community.’ The workout 1 STAR JUMP FLOOR TOUCHES Benefits: Works your core, quads, hamstrings, glutes and back. • Begin in a relaxed standing position with your feet shoulder-width…

‘If you’re trying an obstacle race for the first time, pick an obstacle-course race (OCR) of a similar distance to your regular runs. Then do plenty of trail runs and add some upper-body strength workouts to your routine. ‘For strength, I mix up hitting the gym and cross-training with other sports. Doing other sports can make you just as strong, and helps you develop your small stabilising muscles so you can move efficiently through the obstacles and across the rugged terrain.’ TRAIN TO GAIN ‘Climbing helps you develop upper-body and grip strength while moving efficiently over the obstacles. Mountain biking’s also great, as it builds leg strength and trains your anaerobic system so you can shift into high intensity quickly for explosive power over obstacles. You also learn how to…

PERFORMANCE FOOD ‘What sports nutritionists really eat’ (WF issue 1) was an eye opener. Good nutrition and a healthy diet are essential to improving your sports performance, whether you are a competing athlete, a weekend sports player or a beginner to exercise. My aim is to eat a healthy diet which contains starchy foods, plenty of fruits and vegetables, some protein foods and some dairy – and I realised it is also important to stay hydrated. I enjoyed reading what the nutritionists ate and it will help me in my quest to eat healthier. Celine Williams, Denbighshire POWER RUNS Thank you for the delicious recipes from Charlie Watson, in ‘Fuel Your Runs’ (WF issue 1). I love running – it’s my one true passion – but I often get stuck…

When she’s not teaching, you’ll find yoga teac and movement coach Kim in the surf, on a rockface or teaching on her Roc Adventur retreats (rockandsoul adventures.com), which combine climbing and yoga. ‘I have a passion for helping people feel the best version of themselves,’ says Kim. ‘Whe you’r your body you’r life.’ Q HOW DO YOU STAY IN SHAPE FOR THE JOB? ‘I’m obsessed with rock climbing, so try to get to the wall two to three times a week, and also do mobility/strength training. For fun, I fit in one of my favourite movement practices, such as Primal at London’s Move Studios or yoga with my mentor Celest Pereira at Triyoga.’ Q WHAT DO YOU LOVE ABOUT YOUR WORK ? ‘It’s w to your passion for a j…

• ‘Rowing uses 85 per cent of your body’s muscles in a single stroke, and is a non-impact sport – perfect if you suffer with sore joints.’ • ‘Being on the water surrounded by nature is beneficial for the mind, and there’s a huge rowing community to get involved with and make friends. Check out British Rowing (britishrowing.org) to find your nearest club.’ • ‘The screen on an indoor rowing machine never lies, so you can set yourself all sorts of challenges, from increasing the number of strokes you do in a minute, to interval training with 250m at maximum effort/250 resting.’…

Do you struggle to get to fitness classes but love Spin? With the compact Echelon Connect Bike and free Echelon Fit App, you can use your mobile phone, tablet or smart TV at home to join live and on-demand classes led by professional instructors. You can link to Strava and your Fitbit, and challenge yourself or other Echelon riders by tracking instant leaderboard updates. You can also do classes such as yoga, stretching and Pilates. It costs £39.99 per month, and the Echelon Smart Connect Bike EX3 Max costs from £1,238.99, including a month’s subscription; echelonfit.uk.…

1 Find an activity you enjoy Little suggests focusing on a sport or activity you love. ‘It doesn’t necessarily matter about the intensity of the workout; doing a type of exercise you like is great for mental health.’ Struggling with ideas? Nicholl advises checking online for local pick-up games (events started spontaneously by a group of players). 2 Follow a fit friend Knowing someone who can get you up to speed with your sport can be a great confidence booster. ‘Try checking local gyms for their class schedules and ask friends and family if they go to any community exercise groups,’ adds Nicholl. 3 Log on to work out If you’re not a member of a gym or club, or if your schedule is too busy to commit to working…

Head to the Med Suffer from brain fog? A new study suggests it may be related to inflammation in the body. Researchers from the Universities of Birmingham and Amsterdam found the link when they triggered inflammation in young men and measured the effect on the brain. Inflammation caused a specific downturn in the ability to stay alert, affecting mental tasks. Poor diet and obesity are major causes of chronic inflammation, so eating an anti-inflammatory Mediterranean diet may help fight mental fog. Check out The Mediterranean Method by Steven Masley, (Random House, £22.50). TRY THIS! It’s a long-standing myth that virgin olive oil breaks down on heating. In fact, its smoke point is significantly higher than the ideal 180°C frying temperature. An Australian laboratory analysis showed it has lower levels of…

If you think working out will make you hungrier, it’s time to think again! Exercise actually prevents cravings and curbs your appetite. Aerobic activity, in particular, is proven to trigger the release of an appetite-suppressing hormone called peptide YY. ‘Exercise also helps control blood sugar and your body’s insulin response,’ says Hamilton. Try this: Be sure to eat something nutritious, such as a boiled egg and oatcakes, within half an hour of exercising, to help your body recover.…

1 Pick up the pace – bootcamps cater for all fitness levels but you can lessen the stress on your body and reduce the risk of injury if you put in work prior to arrival. Try walking for at least an hour every day in the build-up, to prepare your body for the physical demands ahead. 2 Up your water intake – drink around two litres of water a day before arrival so you’re fully hydrated. Most bootcamps ban caffeine and alcohol, so try to reduce or stop your consumption to keep cravings away while on camp. 3 Prepare your feet – you’ll be on them for up to 10 hours a day, so book in to see a podiatrist beforehand to get your feet in tip-top shape and check…

AWARENESS ‘Be more aware of your day-today life and the choices that you’re making. If you want to lose weight, understand how you feel and the decisions that you’re making.’ DAILY EXERCISE ‘Don’t just look at activity as an hour-long exercise – look for all of the other opportunities to get moving. So, if you’ve been sitting at your desk for three hours, set an alarm for 15 minutes and go for a walk.’ CONNECTIONS ‘Look at the people in your world. Who are you surrounding yourself with? What are the conversations that you’re having? When you’re feeling overwhelmed, are you talking about it? If you’re going on a weight-loss journey, talk about the struggles and the successes.’…

Friends with benefits Would you like to feel more confident, happier and in control? Work on developing the quality of your relationships. New research from the American Psychological Society shows close friendships have a significant influence on self-esteem. The review analysed 52 studies of 47,000 participants, aged four to 76, and found healthy social relationships, social support and social acceptance helps you develop positive self-esteem. What’s more, high self-esteem influences the quality of your friendships, so it’s a win-win! So, however busy you are, make sure you schedule in some quality time with your friends.…

When was the last time you chatted to a stranger or complimented a colleague? Have your phone chats dwindled to occasional texts; has that regular coffee with girlfriends been replaced by a WhatsApp group? Thanks to modern life, social isolation is on the rise – and it’s taking a toll on our health, says TV doc and GP Dr Rangan Chatterjee. ‘When you feel isolated, your body thinks it’s under threat and vulnerable to attack because you don’t have a supportive community around you to keep you safe,’ he explains. ‘In order to protect you, it activates its stress response which triggers inflammation. If inflammation goes on for too long, it can contribute to the development of illnesses such as type 2 diabetes, strokes and heart attacks.’ Indeed, research suggests…

• ‘When you feel anxious, inhale for six seconds, then exhale for six seconds. This “coherent breathing” is scientifically proven to bring you out of a stressed state.’ • ‘Set your alarm 15 minutes earlier in the morning. Without reaching for your phone, just sit for 15 minutes and follow your breath to start your day from a place of calm instead of stress.’ • ‘We just don’t realise how attached we’ve become to our phones. Switch yours off for one evening a week. It’s another way to bring some calm and presence into your life.’…

Vowed to eat less meat in 2020? The good news is you don’t have to live on bean feasts, nut roasts and fake burgers to get enough protein. There’s a whole wealth of plant proteins out there to be enjoyed. ‘While fresh legumes, like broad beans, edamame (soya) beans and peas, are rich in plant proteins, other green vegetables including broccoli and asparagus will also contribute,’ says Annie Bell, author of new book Plant Power – protein-rich recipes for vegetarians and vegans (Kyle Books, £17.99) ‘Soya bean products, such as tempeh, noodles and tofu are there to be called on, plus ancient grains and pseudograins, such as spelt, freekeh, quinoa and buckwheat.’ Although vegetable proteins are mostly ‘incomplete’ (meaning you must eat a variety to get the complete range of…

Krissy has created a workout for WF readers to try at home. ‘This 30-minute, full-body session is designed to sculpt your entire body,’ says Cela. ‘It’s not always easy finding time to work out, so this is a quick and simple circuit which can fit into your daily routine. It will help to tone your arms, tighten your tummy, build that booty and get a great cardio workout all at the same time!’ So what are you waiting for? Time to start working on being the best version of you, for you, today.…

1 DEAD HANGS Use a secure overhead bar. Stand on a step or bench and grip the bar with your palms facing away from you. Move your feet off the step or bench, so you’re hanging onto the bar with your arms straight. Hang for 10 seconds to start with and build up gradually as you gain strength. 2 PULL-UPS Grip a secure overhead bar with both hands, shoulder-width apart, and your palms facing away from you. Hang with arms and elbows fully locked and pull yourself up, until your chin comes over the bar. Keep your back muscles engaged fully, relax your neck and bring your shoulders away from your ears. Lower yourself slowly until your arms are fully extended again. 3 BURPEES Stand with your feet shoulder-width apart,…

1 Ask yourself how you get to and from the gym? Is a backpack or holdall style best for you? 2 What do you take to the gym? Do you need a towel and lots of products, or do you travel quite light? This will determine the size of bag you need to buy. 3 Do you go to the gym on your way to or from work? A smarter-looking style may work best for you. 4 Would you prefer lots of pockets and/or a compartment for wet kit, or are you happy with one large space? 5 Think about what you like and dislike about your current bag and take these factors into consideration.…

‘I love almond butter, and spread it on oatcakes with sliced banana.’ Nikkie Marsh, Poole ‘A home-made shake. My current fave is milk, oats, grated carrot, chia, avocado, nuts and cinnamon. It’s like carrot cake in a cup!’ Mel Wilson, Norwich ‘I put a sweet potato in the oven before a run and fill it with houmous when back.’ Jess Holmes, Kendal THIS MONTH’S QUESTION What piece  of workout kit can’t you live without? Let us know on social media (left).…

ALL ABOUT THE BASE! There’s nothing worse than feeling chilly on the slopes, which is why we love Sweaty Betty’s fabulous range of moisture-wicking base layers – including this funky Betty Ski Base Layer Top, £65 – which will take you from the runs to a spot of après ski in style, all while keeping you snug as a bug. Marathon-aficionado Nell McAndrew even swears by them for her winter running sessions! VISIT THIS... WORLD OF WELLBEING Need some fitspiration? Then head to the brand new Wellness Summit at East Wintergarden in Canary Wharf, London, on February 29. Combining fitness, relaxation, beauty and workshops, you can experience a host of fitness classes from the likes of Barry’s Bootcamp, Third Space, SWEAT by BXR, Ten Fitness Pilates and Secret Sunrise; unwind…

Bend your brain Sometimes simply getting on a yoga mat makes you feel instantly calm, but the benefits of this ancient practice are much more far-reaching than a flexible body and a still mind. Hatha yoga – which involves physical postures, breathing exercises and meditation – has even been shown to increase the size and function of your grey matter. A review* of 11 studies using MRI technology to observe the impact of yoga on the brain shows that certain areas of brain activity – the hippocampus (involved in memory processing and known to shrink with age), amygdala (which aids emotional regulation) and prefrontal cortex (essential for planning, decision-making and multitasking) – all improve with regular yoga practice. Time to salute the sun?…

HOW TO DO IT Plan to do these moves three times a week on nonconsecutive days for the next four weeks. Do the moves on one side, then once you’ve competed the entire circuit, repeat on the other side. BIRD DOG Reps: 10 Benefits: Works your core, abs, lower back, glutes, balance and stability. • Begin in a table-top position on your hands and knees. Keeping your hips still and back straight, extend your right arm and left leg parallel to the ground as you pull your navel towards your spine (A). • Slowly bring your right elbow and your left knee together (B) before returning to the starting position. • Repeat on the same side until you’ve completed 10 reps, then switch sides. BICYCLES Reps: 40 (20 each side)…

BREAKFAST ‘First thing, I have a peppermint tea; it’s a stimulant and digestive aid. If I’m working out, I have a berries and coffee with hot oat milk (to decrease the acidity) then head for a run 30 minutes later. Breakfast is overnight oats soaked in Haskapa (haskapa.com) berry powder – my go-to energy boost – with some seasonal fruit.’ SNACKS ‘‘I eat three balanced meals a day so my cravings are not too bad. I’ll snack on unprocessed, high-protein options to reduce further cravings. I love hummus with rye crackers or carrots, a handful of unsalted walnuts and seeds, or a full-fat yogurt with seeds.’ ‘I try to eat warm foods in winter to aid digestion’ Drinks ‘I’m a tea addict! I’m constantly sipping turmeric and ginger, which has…

If you read part-one of my feature in last month’s issue of WF, hopefully you’ve already embarked on a journey to purge your bathroom of plastic. This month, it’s time to look at your make-up and gym-bag essentials. Gather all those must-haves and you’ll soon see just how much packaging is involved favourite items – and that’s not including all the packaging you bin after buying your products. According to a report from Zero Waste Week, the beauty industry is one of the worst culprits of unsustainable packaging, with global cosmetics companies producing 120 billion units of packaging a year, the majority of which are not recyclable. Ready to make the change? It’s time to get started! Pretty and plastic-free As a make-up lover who spends hundreds of pounds each…

The following three health snacks will all help to improve the quality of your social connections, in turn boosting your health and happiness. ‘Just five minutes a day spent nurturing these vital relationships can have a wonderful effect on your mood and physical health,’ says Dr Chatterjee. Here’s how to get started today! 1 Write a love note ‘Because humans are natural problem solvers, we tend to focus our attention on the negative aspects of the people we love. For instance, we might get annoyed that our partner always leaves the milk out on the counter, forgetting all the wonderful qualities they have. By forcing ourselves to focus on the positive, even for five minutes, we can transform our relationships for the better.’ Try this: ‘Find a quiet place where…

Get personal Pimp your hair care products with FFØR drops (£22; fforhair. com). Inner: Strength protects from styling and environmental stresses; Brightest: Shine, reconstructs the protein cortex and Ultimate: Protection preserves colour. Smooth operator If you suffer from dry hands in the colder months they may need a little extra TLC. The lupine peptides in Still’s 100 per cent natural Regenerating and Protecting Hand Balm (£23; still-london.com) restore elasticity and help stop the degradation of elastin and collagen. Blue is the colour Missing blue skies? Feast your eyes on Pantone Colour of the Year, Classic Blue, with these matches from Malvala Nail Colour Cream (£5.50, johnlewis.com). Milk it Go green with Byre Body Wash (£5; Sainsbury’s), which contains an unwanted by-product of the British dairy industry – whey. Choose from…

This strength-focused workout uses compound moves and heavier weights to help build lean muscle in your lower body. You’ll need a set of dumbbells, a kettlebell, a bench and sled for this workout. You’ll be doing three sets of these moves, and each exercise should start to feel difficult towards the last two or three reps of each exercise; if you can get through all three sets of the circuit without fatigue, you’ll need to increase the weight. HOW TO DO IT: Move from one exercise to another with no rest in between, then repeat the entire circuit. Do this three times, resting for two minutes after you’ve completed each circuit. SPLIT SQUAT Reps: 10 each leg Benefits: Split squats work your quads, glutes and hamstrings – plus, having your…

‘I was diagnosed with thyroid cancer in 2013, aged just 26. I got the all-clear about a year later and, after finishing radiotherapy, I visited the Isles of Scilly. I saw someone paddleboarding on the beach and it seemed like a low-impact sport that I could do after radiotherapy treatment. I borrowed a board and went out on my own. I instantly loved it; not only the physical health aspects but also the mental wellbeing side of paddleboarding. ‘When I got back to London, I Googled local clubs and discovered there was a great community of paddleboarders – I regularly went out on Regent’s Canal. Then, in September 2015, I decided to quit my job in project management to paddleboard the length of the country. I needed the space and…

CONGRATULATIONS ON YOUR PREGNANCY! HOW ARE YOU FEELING? ‘I’m feeling fantastic, thanks. A lot happened in 2019 – I got married to my actor husband David O’Mahony, finished a nine-month contract on BBC show Doctors in the summer, and got pregnant shortly afterwards. After all the 15-hour days on set, I made it my mission to relax and get fitter, so I bought a bundle of classes from a local yoga studio and practised every day. I think taking a break from work and focusing on a holistic approach to my health really helped.’ HOW HAS YOUR FITNESS REGIME CHANGED? ‘I had a challenging first trimester, so I took it easy, then did Pilates and yoga in my second trimester. I’m a qualified yoga teacher, but I’ve appreciated the instructors…