Innholdsfortegnelse for Issue 4 i Women's Fitness

Do you work out for your body or your brain? For the joy of getting active or the physical rewards? For most of us, it’s a bit of both. Often, our initial motivation to exercise comes from the desire to shape up. Then, as our fitness journey progresses, we discover the wealth of other benefits working out can bring – from better energy to less stress. It’s these wellbeing rewards that keep us returning, along with improved fitness, strength and body shape. If your fitness motivation has started to slide, you could be focusing too much on body goals. Research shows that people who exercise for enjoyment work out far more – because it feels less like hard work. In ‘Exercise for your brain rather than your bum’ (page 22),…

‘I’m doing Back to Netball (visit englandnetball.co.uk) and love the social side of it.’ Sophia Berlin, London ‘I have a good jacket and waterproof trainers so I have no excuses not head out there, even in the rain!’ Gemma Milton, Sheffield ‘I find parkrun really motivating as there are so many people there.’ Michelle Martin, Hull THIS MONTH’S QUESTION How do fit  in exercise around your family? Let us know on social media (left).…

WF LOVES With a comfy jersey waistband and handy pockets, these shorts are built to go the distance.…

Exercise your appetite If you think working out will make you eat more than usual, think again. New research from The Centre for Weight, Eating and Lifestyle Science at Drexel University, in Pennsylvania, US, shows that rather than increase your appetite, working out helps you exercise more restraint when it comes to overeating. Collecting data from 130 participants, the researchers concluded that exercising for one hour more than halves the risk of overeating, and, for every additional 10 minutes of training, the likelihood of overeating decreases by another one per cent in the few hours after working out. Want to avoid reaching for that bar of chocolate? Head out for a run instead!…

Elise Joan, professional dancer, Beachbody Super Trainer and Barre Blend programme creator (beachbodyondemand.com)** helps you get toned and lean. Follow her four-pronged attack: 1 ‘Think small-range movements that burn. Barre-based moves such as the narrow V – a narrow plié on your toes – and gluteal lifts, where you lift your leg behind you with an exercise band round your thighs, are great. Keep pulsing!’ 2 ‘Do cardio interval training (for example, high-tempo moves, such as curtsy fireworks – curtsy lunges where you hold weights and lift your arms) for full-body results.’ 3 ‘Work on active mobility for flexibility and strength (think pliés for hip opening and the mat-based, glute-strengthening Pretzel move – Google it!).’ 4 ‘Try body-sculpting moves. The pelvic tilt, kneeling and standing gluteal lifts and the prone-position…

Q I PREFER CANNED TUNA IN OIL – IS IT LESS HEALTHY THAN TUNA IN WATER? ‘One benefit of tuna in oil versus tuna in water is that it retains slightly more selenium, a mineral that many of us lack and which helps the body to fight viruses. The downside is that oil-packed tuna is lower in heart-healthy omega-3 fats. This is because when you drain oil from oil-packed tuna, some of the omega-3 in the fish goes with it. Tuna isn’t particularly high in these fats to start with, though, so it isn’t a big deal. Tuna in oil has around 209 calories in a 100g drained serving, while tuna in water has around 118 calories.’ ‘I’ve never dieted. I just listen to whatever my body craves. I don’t…

BREAKFAST ‘Breakfast is definitely my most important meal of the day! When I’m snowboarding I use a lot of energy, so it’s important to fill up on good food. A typical breakfast is two pieces of wholemeal or seeded toast with scrambled egg or baked beans. Or cereal with chopped banana and seeds.’ SNACKS ‘I snack mainly on nuts, such as unsalted cashews, and dried fruit – my favourite is pineapple. They are easy to throw into my backpack and snack on during the day. At home, my favourite go-to snacks are raspberries, blueberries and yoghurt.’ ‘I’m a fan of vegan pesto pasta with vegetables’ Drinks ‘I take a re-usable bottle of water up the mountain with me and keep filling it up. I drink a Red Bull half way…

‘Exercise has hugely benefited my mental health in recent years. Working up a sweat helps my anxiety by forcing my mind to focus on something other than my thoughts, and the endorphin boost brings down my cortisol levels. I also feel a huge sense of community doing a variety of class-based workouts across London, making lots of like-minded friends. I work out in tune with my body, doing high-energy classes after a restful weekend, and switching to yoga or breathwork when I’m feeling exhausted towards the end of the week. I love FLEX Chelsea’s weekly CBD Yin Yoga class – it’s the ultimate in mind and body relaxation.’ Tori Porter, fitness & wellbeing PR expert…

COLOUR BLOCKING There’s something oh-so-retro about the colour-blocking trend. But the latest spins on this bright and bold look feel anything but dated. Plus, nothing extends the life of your basic black leggings and vests like adding a vibrant pop of colour to an otherwise dull gym outfit, preventing that sense of worn-it-before fatigue. Choose primary colours when you really want to make an impact. NEON ROCKS! Go hard or go home in loud and proud luminescent shades of zesty lemon, zingy lime, mouth-watering watermelon and dreamy tangerine. Fluoro-brights have always featured in gym attire but, this time around, neon is no longer relegated to night-time runs (or 80s-theme nights) and is coming out of the shadows to help you stand out in the daytime classes crowd. You glo, girl!…

ilapothecary Beat the Blues Drops of Gold, £29; ilapothecary.com Homeopathic gold, believed to support your emotional heart, blends with gelsemium (for apprehension), pulsatilla (to heal feelings of isolation), nat mur (for sensitivity) and more in a powerful remedy to boost your positivity. The Wellfulness Project by Ali Roff Farrar (Aster, £16.99) Wellfulness combines ancient wisdom and contemporary psychology to create life-enhancing transformation. This book teaches you how to make your own wellfulness plan for food, body, space, ritual and mind using meditations, yoga, mindfulness and insightful wellfulness tools. Peak – Brain Training, free; App Store and Google Play Science shows random acts of kindness boost your mood, increase oxytocin production and give you a more positive outlook. Use games such as Decoder on the Peak app…

• ‘Invest in high-quality kit made by sustainable or ethical brands that will last. Active wear is put under a lot more pressure than day-to-day clothing, so opt for designs that are durable and transcend the seasonal, fast-fashion fads, that way the planet doesn’t pay the price.’ • ‘Become the sustainability champion at your local running club. Help them reduce waste at events, organise plogs and align your club with an eco charity so that you can raise money and awareness through events.’ • ‘Find your local green gym – they have great initiatives offering wellbeing, health and fitness while reducing environmental impact at the same time.’…

With a top beautician for a mother and a chef’s training at the age of 15, it’s little surprise Caroline Artiss has written her first book about the power of diet to help you look and feel your best. When growing up, ‘the house was filled with scents of lavender, tea tree and peppermint’, says Artiss, ‘and if we were ever unwell, the ginger root would be whipped out and made into a ginger, honey and lemon tea, or a pot of chicken soup would be on the stove. My mother told me the soup would keep me looking young as well.’ Fast-forward several years and, after training as a nutritionist, Artiss has combined her love of food with a childhood seeped in all things beauty, in Beauty Foods: 65…

‘When I was at university, my energy was all over the place, and I wanted to understand how I could sort this out by eating the right foods. After uni, I signed up for a four-year course at the Institute of Optimum Nutrition and graduated with a nutritional therapy diploma in 2010. I was full of enthusiasm for helping people eat more healthily, so I started my business, Miss Nutritionist (missnutritionist.com), straight away, hiring a business coach for the first six months to help get me up and running. ‘My business grew and I started to see loads of clients one on one, plus I put on my own talks and began working with large corporate companies. I was working all hours at maximum speed, feeling stressed, not eating well…

Women’s Fitness BEST BUY TRIBE SPORTS ENDURE RUNNING VEST £32; tribesports.com ‘Tribe Sports’ sweat-wicking, breathable racerback top ticks all the boxes. It feels silky soft and is superlight. It has a fit that skims without being tight, plus a longer length, which would work well if you’re taller or want more coverage. Laser-cut holes in panels on the front and down the back help keep you cool, and the top offers up to SPF50 protection. Bonded seams means it doesn’t chafe and a couple of reflective darts on the front enhance your visibility. We’re really impressed by its green credentials, too. The Eco Tech Light material uses ECONYL, made from waste materials such as discarded fishing nets and industrial plastics, and the vest itself is made from 88 per cent…

When she’s not in front of the camera modelling for sport, swimwear and fitness campaigns, Anna is a yoga teacher, holistic health coach and reiki practitioner. Originally from Finland, Anna lives in London where she teaches vinyasa, slow flow, yin and post-natal yoga one-to-one, to groups and at corporate workplaces. Her sessions are inspired by power, flow and meditation. ‘I aim to ensure students feel inspired, energised and motivated on their journey to a happier, healthier and self-loving life,’ she says. Check out Anna’s classes and retreats at annahenrika.com. Keep up with her on instragram @annahenrika. Q HOW LONG HAVE YOU BEEN A FITNESS MODEL? ‘I did my first sport modelling job when I was seven. I signed with an international agency six years ago, when I was 18.’ Q…

‘We can provoke the feelgood chemicals in our brain through exercise’ ‘I was a size 8 in my teens, a 10 in my 20s and 30s, and I am undoubtedly now a 12. When I graduated from size 10 to 12, it also shifted my attitude to exercise, turning up a surprising revelation. Up until then, I’d never exercised in order to lose weight. I enjoyed exercising. It wasn’t a chore. I didn’t struggle to motivate myself. Now, suddenly I was exercising for a different reason, and found that working out became an entirely different animal. Most notably, I was exercising less. I had to drag myself out for runs, rather than bouncing out for them. Mystifying. And frustrating.’ CARE LESS, EXERCISE MORE ‘As soon as I stopped caring about…

Watch your protein Filling up on protein may help your weight-loss or muscle-building goals, but did you know too much could be bad for your heart? New research from Penn State University in the US found that certain components of protein – the sulphur amino acids methionine and cysteine – could do more harm than good if eaten excessively. Analysing data from 11,576 individuals, the scientists calculated participants’ cardiometabolic disease risk – the risk of developing conditions such as heart disease, stroke and diabetes – and found those with the highest sulphur amino acid intake tended to have the highest cardiometabolic risk scores too. Egg whites, halibut, chicken and tuna are rich in methionine, while the highest levels of cysteine are found in beef, pork and milk. Stick to the…

Caffè Nero Scrambled egg with portobello mushroom & spinach breakfast pot (168 cals) This is super slimline but, with nearly a quarter of your daily protein needs, you won’t go hungry. It contains a good amount of iron, too. Starbucks Vegan Breakfast Burrito (388 cals) Smoked scrambled tofu, tomato, chipotle beans, spinach and mushrooms pack this substantial protein-rich wrap. One of your 5-a-day. Costa Protein Meal Pot (198 cals) Beans, scrambled egg and a sprinkle of Cheddar provide slow release energy, protein and fibre for a morning-long energy boost.…

Looking for a competitive edge? A growing number of studies now show that eating a plant-based diet is linked to improvements in heart health, recovery time and endurance performance among athletes. It’s a diet that’s being heralded by many professional sportspeople, including tennis star Serena Williams, Formula 1 champ Lewis Hamilton and ultrarunning ace Scott Jurek. Certainly, one study in the journal Nutrients shows a plant-based diet is high in the antioxidants that can help reduce inflammation (something associated with many chronic diseases), post-exercise muscle soreness and even sports injuries. For those wanting to build strength, eating meat has long been synonymous with gaining muscle but not anymore, as countless experts now say that plant-based diets could do wonders for muscle-mass goals. What’s more, eating less meat is one of…

Endocannabinoid A natural compound found in the human body. Cannabinoid A natural compound found in the cannabis plant. Cannabidiol (CBD) A cannabinoid with health benefits and no psychoactive properties. Tetrahydrocannabinol (THC) The cannabinoid that is responsible for the ‘high’ of cannabis. Agricultural hemp A cannabis plant that contains less than 0.3% THC. Narrow-spectrum CBD A CBD oil with other cannabinoids, terpenes and waxes reduced. Broad-spectrum CBD A CBD product that contains other cannabinoids, but no THC.…

Wake up call Struggle to get out of bed for an early workout? It could be down to your morning alarm, say researchers. In a study at The Royal Melbourne Institute of Technology University in Australia, scientists quizzed 50 participants about the sound of their morning alarm, and compared it to their feeling of sleep inertia on waking (the transitional state between sleep and wakefulness, often marked by impaired performance, reduced vigilance and a desire to go back to sleep). Those who woke to a melodic sound said they felt more alert than those with harsher alarms, such as intermittent electronic tones. Programme your alarm with a tune you love and you’ll be hitting the gym in no time!…

Goldfaden MD Mist RX, £48; spacenk.com Packed with hyaluronic acid, powerful plant and fruit stem cells, plus aloe and kale sprout water, this mist hydrates, fights pollution, restores pH and protects from UV light. Neal’s Yard Remedies Frankincense Intense Cleansing Melt, £38; nealsyard remedies.com Dissolve impurities, dirt and even waterproof make-up with a triple-textured cleanser that changes from gel to oil to milk, and contains essential oil of frankincense, to nourish skin. Aromatherapy Associates Revive Morning Bath & Shower Oil, £48; aromatherapy associates.com Massage in this rejuvenating blend of grapefruit, neroli, rosemary and juniper essential oils before you shower to revive your body and mind – leaving you ready to power ahead with your day. Westman Atelier Lip Suede, £75; net-a-porter.com Go from work to the gym and out in…

1 Healthy skin needs fat. Cut it out and you’ll likely suffer with dry, aged skin. Find it in coconut, olive and algae oil, oily fish, seaweeds, avocados, chia seeds, flaxseeds and nuts. 2 Antioxidants protect your skin. They limit the production of free radicals, which can damage skin cells and lead to signs of early ageing. Good sources to stock up on include: black beans, black rice, green tea, dark chocolate, moringa powder, red grapes, baobab fruit powder, spinach, kale, broccoli and berries. 3 Vitamins A, C and E reduce fine lines. Vitamin A is converted into retinol by the body, and studies show that, along with vitamin C, retinol helps increase collagen production. Vitamin E helps prevent skin from sun damage. Help your skin by eating plenty of…

1 What activity do you plan to do? Would a loose or tight style work best for you? 2 What kind of coverage do you want? High neck, scoop neck, racerback? A longer or shorter length? 3 Serious exercisers may want to consider a barely there, super-lightweight feel. 4 Think about what you’ll be wearing on the bottom half, and if the two items will work together. 5 Make sure it’s easy to put on – fancy criss-crossed straps, for instance, may look great, but it could take you five minutes to get into the top!…

SWIM FOR VICTORY Women of all backgrounds, body types and abilities deserve the right to participate comfortably in water sports. Which is why WF loves Nike’s new innovative Victory Swim Collection (nike.com) – a range of modest performance swimwear including the Swim Tunic, £64.95, Swim Leggings, £54.95, and a Swim Hijab, £31.95 (pictured). The anti-drag, lightweight, breathable fabric allows freedom of movement, eliminates excessive cling, dries super-fast and delivers UPF+ 40 sun protection for complete confidence. Dive in! TRY THIS… STEP IT UP! The man who brought us exercise crazes such as Insanity, Hip Hop Abs and Rockin’ Body has returned with an exciting new programme, guaranteed to take your fitness to a whole new level. Shaun T is taking us back to the ’90’s with his old-school step aerobics-inspired…

• ‘Check out British Triathlon (britishtriathlon.org) to find your local club and get tips, support and advice while making friends during sporting and social activities.’ • ‘Many people are nervous to try triathlon as they’re too scared to swim or take a bike out on the road. But when you jump in the water or ride out with other people, you can safely build your confidence to break down those barriers.’ • ‘There’s a triathlon distance for everyone. The Standard distance consists of a 1.5km swim, 40km cycle and 10km run, but the Sprint distance is half of that and the even shorter Super Sprint (300m, 7-10km, 2.5km) can be done in swimming pools to take away the fear of open water.’…

Adidas TERREX Free Hiker Parley £169.95; adidas.co.uk Enjoy a great mix of sock-like comfort (thanks to the adidas Primeknit upper) and urban looks in these boots made with recycled ocean plastic. On Cloudrock Waterproof £180; on-running.com A lightweight, comfy and stylish speed-hiking boot with Missiongrip on the soles for great traction on the trails. Choose from four colours. Merrell Zion GTX Mid £140; ellisbrigham .com Built using trail-running-shoe technology, the bouncy, waterproof Zions have tough uppers and Vibram® Megagrip soles to cope with all conditions. Mums weigh nearly 3lb more on average than childless women of the same age.* Book gym time!…

HOW TO DO IT Before you start, warm up with 20 star jumps, 20 high knees (jogging on the spot) and 10 arm circles (10 forward, 10 back). These moves will help prep your muscles and mind for the workout ahead. Then progress from one move to the other and perform the number of repetitions prescribed for each exercise. Once you’ve completed the whole circuit, rest for one minute before completing it another two times through. PLIÉ PULSE Benefits: Works your thighs, hamstrings, calves, glutes and core. Time: 40 seconds • Stand sideways next to a chair and hold the backrest with one hand for support. Bring your feet into a ‘V’ position, heels touching and toes turned out. • Slowly bend your knees and lower into a deep plié,…

BREAKFAST Breakfast is the meal that sets your mood and energy for the day ahead but how much thought do you put into it? If you grab a piece of toast or coffee as you rush out of the door, it’s time to think again! Eating well not only helps you take the day’s challenges in your stride, it’s also proven to help you make healthier food choices for the rest of the day. ‘Eating a healthy breakfast that contains good fats and adequate protein helps to maintain your blood sugar levels and therefore your energy levels,’ says nutritionist and energy-management expert Rosie Millen. ‘If you skip breakfast, your blood glucose will drop, mounting a stress response. So starting the day right with a nutritious and balanced breakfast is really…

Not sure your plant-based diet is up to scratch? Try these vegan supplements to stay on track Healthspan Elite Complete Vegan Protein (£24.99, 1kg; healthspan.co.uk) A high-quality blend of 20g protein with complete 20 amino-acid profile. Viridian Essential Vegan Multi, (£36.90, 90 caps; viridian-nutrition.com) A total of 27 vitamin and minerals, therapeutic levels of B12 and iron. Solgar Sublingual Liquid B12 2000ug with B-Complex (£11.49, 59 ml; amazon.co.uk) A handy easy-to-use liquid form of B12, to support vitality. Myvegan Vegan Recovery Blend (£24.99, 1kg; myprotein.com) Fast and slow-release carbs, 15g of high-quality protein and curcumin for inflammation.…

TRY IT FOR... STARTERS Dragonfly CBD 500 , £40 (dragonflycbd.com) These drops deliver CBD in a filtered form, with all the naturally occurring cannabinoids, terpenes (the chemical compounds that affect our senses) and waxes reduced. Its lighter flavour and consistency make it ideal for new users; start on a low dose and build up gradually to 12-15mg. TRY IT FOR... FAST-ACTING WELLNESS Goodbody Botanicals MAX CBD Oil Drops, £79.99 (goodbodybotanicals.com) Taking drops under the tongue is the quickest way to get CBD into your system. These peppermint-flavoured drops are made from Goodbody’s unique blend of broad-spectrum cannabinoids and hemp terpenes. At 15 per cent CBD, a few drops will deliver a relatively high dosage. TRY IT FOR... OVERALL WELLBEING DR CBD Rx Cloud Spray £35.99 (drcbdrx. co.uk) Created by UK…

MASTER YOUR STRESS Whether it’s pressing deadlines, juggling work and family or chipping away at a never-ending to-do list, 40 per cent of us feel stressed daily, reports the Health and Safety Executive. But are external factors really the main cause of our worries? South Korean energy practitioner Master Oh (masteroh.com), thinks not. ‘Stress is really coming from within us,’ he says. ‘It is our inability to manage thoughts and emotions that are causing our stress levels to soar.’ Prolonged mental and emotional stress drains your energy, or Qi, believes Master Oh, which increases anxiety and fear – creating a self-perpetuating cycle. Practising positivity, self-reflection, gratitude and meditation will help to build your Qi – and, therefore, your ability to manage stress. Try the new Stress Out Test at masteroh.com.…

Work ‘I’m Canadian and came to the UK for university – I studied manufacturing and management engineering at Durham. Since then, I’ve worked for Ernst & Young Consumer Products and Retail team, as a financial analyst at Sky and on the Burberry finance team.’ ‘I love running – I used to run six miles home from work, and have run several half- and full-distance marathons. It was this passion for running that led my husband Steve and me to launch Tribe Sports in 2010. I did it outside of my main job and it was a community-powered digital platform and sports social network supporting people to exercise wherever they’re based. The community grew to 250,000 members, across 130 countries.’ ‘The more people who make sustainable decisions, the bigger the impact…

Cook well, stay young Add some sunshine to your plate this spring – new research shows that switching to a Mediterranean diet could help you age more slowly. In a study reported in the BMJ, scientists discovered that people who ate a Mediterranean diet for a year, saw beneficial changes to their gut microbiome with an increase in bacteria associated with healthy ageing, reduced inflammation and improved cognitive function. The changes were mainly due to an increase in fibre, vitamins and minerals, including vitamin C, B6, potassium, iron and magnesium. To follow a Med-style diet, stock your kitchen with fruits, vegetables, nuts, legumes (such as beans and lentils), olive oil and fish. Aim to make fresh veg and wholegrains the main focus of your meals, keeping meat and saturated fats…

‘It provides sustained energy, so will fuel the toughest of workouts and keep hunger at bay. It’s also rich in iron’ ENERGISING SPANISH TORTILLA This nutritious combination of eggs, potato and vegetables contains plenty of carbs, protein and healthy fats, making it an ideal pre-workout meal. It provides sustained energy, so will fuel the toughest of workouts and keep hunger at bay. Adding spinach and peas gives a vibrant twist as well as extra fibre and phytonutrients to fuel your good gut microbes. It’s also rich in iron, which is needed for making haemoglobin, the oxygen-carrying protein component in your red blood cells Serves: 4 • 300g new potatoes, peeled and cut into medium slices • 150g green beans, halved • 200g frozen peas • 200g baby spinach • 1…

Kettlebells are one of the most efficient, effective ways to create a strong functional body. Instead of isolating muscle, you work all your major muscle groups at once. That’s because the weight isn’t evenly distributed so you have to work continuously to control the kettlebell’s shifting centre of gravity. In fact, studies show that using a kettlebell can burn up to 20 calories a minute while building muscle in your shoulders, back, bottom, core and arms. HOW TO DO IT Perform each move for three sets, then rest for 60 seconds before moving onto the next exercise. GOBLET SQUAT Benefits: This move will work your arms as well as your core and entire lower body. Using a heavy enough kettlebell will get your heart rate up too. Reps: 12 •…

YOU’RE WORKING HARD TO BREAK THE MENOPAUSE TABOO – WHY? ‘My menopause experience was so intense that talking about it to help others has become my passion. I felt isolated and didn’t understand what was happening to me, both physically and emotionally. As I learnt about the [menopausal] symptoms, I realised there was a lack of easy-to-read information to prepare women, so I felt it was important to share what I had experienced and learnt.’ WHY AREN’T MORE WOMEN DISCUSSING HORMONAL HEALTH? ‘Women feel embarrassed about speaking openly about their menopausal experience because there’s still stigma attached to it. We mention “menopause” and feel as though people will view us as “past it”. We brush it under the carpet so our bosses won’t view us as unable to do a…