Innholdsfortegnelse for Issue 5 i Women's Fitness

Social distancing driving you to distraction? Fear not! This issue of WF is packed with the inspiration and expert advice you need to stay sane and super-fit at home. In ‘Space-saving fit kit’ (page 36), some of the UK’s top fitness gurus reveal the best ways to workout in a small space. Who needs the gym! Build strength and abs of steel with the yoga moves in ‘Core of the Matter’ (page 78). And turn your daily dose of fresh air into a mood-boosting, energy giving workout with our 16-page running special. Turn to ‘Step it up’ (page 44) for pro tips to help you get more from each session; discover the joys of mindful running in ‘Mind on the Run’ (page 50) and find the best go-faster kit for…

‘I get my foam roller out and ease out tight muscles. It’s relaxing and helps prevent post-workout aches.’ Misha Brown, London ‘If I’m feeling tense, I run a bath and fill it with magnesium salts. I always sleep like a log afterwards!’ Annie Taylor, Maidstone ‘I always do a workout a few hours before bedtime. It gets rid of any tension and then I watch TV, guilt free!’ Steph Gray, York THIS MONTH’S QUESTION What’s your  favourite way to work out at home? Let us know on social media (left).…

3 OF THE BEST LEGGINGS TO FIT ALL SIZES Pour Moi Leggings £30-£32; pourmoi.co.uk Pour Moi’s new sweat-wicking, high-waisted leggings come in sizes 8 to 22, with a side mesh phone pocket and a hidden pocket for your keys. M&S Goodmove Go Move Leggings £25; marksandspencer.com These leggings are part of a new range of sportswear in sizes 6-24. Lines are labelled to suit the activity level you’ll be doing, from Go Easy to Go Perform. Lucy Locket Loves Activewear Leggings; £33; locketloves.com Choose from sizes 6-26 and enjoy the super-elastic high waist. Double-stitched seams give you peace of mind and there’s a zipped phone pocket. SUPERSOCKS! If you exercise hard, your socks don’t always last very long – until now. INFINIKIT, the new,…

‘For me, emotional fitness means learning to be open, knowing when to ask for help, and being OK with not always having to do everything on my own. I was coached to believe I could take on the world and win, so to me, asking for help and opening up would show vulnerability – and showing vulnerability was a sign of weakness. I’ve worked really hard since retiring from athletics to allow myself to lower my guard and let people see the more vulnerable side of me.’ Christine Ohuruogu, former 400m Olympic champion…

Q ARE FAKE MEATS A HEALTHY CHOICE? ‘The huge rise in people eating vegan, vegetarian and flexitarian diets is a trend that I can totally get behind. But I’m not so sure about certain new high-tech products that are made to mimic meat. ‘The latest products contain highly refined rather than whole, unprocessed plant proteins, and are likely to have fewer disease-protective nutrients or phytochemicals. ‘Mock meat burgers and sausages can also be high in salt and saturated fat. I appreciate their appeal, but be cautious – the main focus of a meat-free diet should be on wholefood plant sources.’ ‘I pay attention to a food’s nutritional value and then balance my diet really well.’KRISTEN BELL…

Supermarket queues, empty shelves and tightened budgets, the past few weeks have made us all re-assess the way we cook. We’re reaching for storecupboard staples, making our food go further and craving comforting but healthy dishes. So, for cooking inspiration, check out chef Miguel Barclay, aka the £1 Chef. The brains behind the Instagram account and YouTube channel One Pound Meals, Miguel creates recipes that cost just £1 per person by minimising ingredients and using clever cooking shortcuts so you can make tasty food on a budget. ‘I want to help you save money by inspiring you to cook from scratch and give you confidence,’ says Miguel. ‘My One Pound Meals style of cooking has always been focused on simple techniques with plenty of easy shortcuts, using familiar ingredients.’ In…

1 ‘With a mini resistance band around your thighs (just above the knee) face the barre and hold underneath (you hardly need to use it for the movement so the back of a chair will do). Work from a ballet first position (heels together, feet turned out) and as you slide one leg away against the resistance of the band, soften the knee of your standing leg. Aim to keep your whole body (especially your trunk) completely fixed as you move your leg to the side of your hip and back in – you can perform small end-range pulses or full range movements. After 20 or so reps, you’ll really feel the burn in your glutes and outer thigh.’ 2 ‘Stand with your feet directly under your hips and fold…

‘Mindful running is a fantastic way to throw off the concerns of the week and just become one with where you are right now,’ says William Pullen, psychotherapist and author of Run For Your Life (Penguin Books, £9.99). ‘Try the following exercise on a nice day, if it’s your first time.’ 1 Before you begin to run, take a couple of deep breaths and remind yourself why you’re here. 2 Focus on the sensation of the world carrying your weight. Try to plant yourself where you are. 3 Begin to run slowly – remember, this is not about distance or speed. 4 Look around you, especially up and down. 5 Once you have a nice pace going, bring your attention to your senses and scan through them. Try to stay…

Cook for immunity Doing more home cooking at the moment? Hold the salt – new research shows a high-salt diet can weaken your immune system. In a study at the University of Bonn, people who ate around six grams a day (the equivalent of two fast-food meals), showed significant immune deficiencies. The maximum recommended daily intake of salt for healthy blood pressure levels is five grams (about a teaspoon). Find it hard to go without? Add more herbs and spices to your dishes and discover a world of healthy flavour. Annemarie Aburrow, registered dietician for the British Heart Foundation (bhf.org.uk), recommends chopping mint into salads or couscous, adding rosemary to grilled meats and tomato sauce; grating nutmeg or chilli into cheese sauces, and mashing potato with chives. Yum.…

Four years ago, self-confessed ‘slightly overweight meaties’ Henry Firth and Ian Theasby adopted a plant-based diet and found their lives changed forever. ‘The weight fell off, our sleep was better and our energy levels improved,’ they say. But the BOSH! founders soon discovered vegan food can be just as unhealthy as its non-vegan counterparts. After making some changes and learning how to balance fun food with fit food, their training improved. And yours can too, with this recipe from their latest book, BOSH! Healthy Vegan (HQ, HarperCollins, £16.99). Here, the pair have created the mildly acidic taste and springy texture of paneer by flavouring tofu with a combination of nutritional yeast, miso and lemon. Spinach is a great addition to a curry and you can pack in loads, as it…

IS RUNNING STILL YOUR GREATEST PASSION? ‘Absolutely. My day is much more enjoyable and productive if I can get a run in somewhere, and I’m probably a nicer person to be around, as well! If I’m feeling down, I go for a run. If I’m feeling happy, I go for a run. If I’m trying to solve a problem, or put something into perspective, running helps me do that. I guess my focus for running has changed since retiring. Before I retired, I wouldn’t run if I was feeling tired because, from a training perspective, it wouldn’t be beneficial. But if I feel tired now, I’ll still go for an easy run because I know that I’ll feel better mentally’ DOES RUNNING EVER FEEL LIKE HARD WORK FOR YOU? ‘First…

REACH NEW HEIGHTS Whether you’re climbing mountains or working out at home, the last thing you need is for your leggings to let you down. Which is why WF loves these High Waist 7/8th Enduro Legging, £49, from sustainable clothing brand BAM (bambooclothing.co.uk). These anti-chafe superhero leggings are made from temperature-controlling, sweat-wicking bamboo to keep you feeling fresh all day long, while the high-quality jersey is supportive, figure-sculpting and totally opaque, even in the deepest of squats. Plus, they also have UPF50+ to protect you from 98 per cent of the sun’s harmful UV rays. Epic!* TRY THIS… LET’S GET PERSONAL The study of nutrigenetics – the science of how people metabolise and process different nutrients based on their genetic make-up – suggests your DNA can effect how your nutrients…

• ‘I’ve always loved running off-road – there’s something special about going out into the hills and enjoying the splendid isolation of running freely with no people or vehicles in sight. If I’m ever feeling low, I know that running outdoors is guaranteed to lift my mood!’ • ‘Trail running has an incredible community; people tend to be very down-to-earth and there’s a great atmosphere at races and events with everyone supporting each other, no matter what their ability is.’ • ‘There are lots of events offering a variety of distances springing up around the UK, so it’s easy to get involved and there’s something for everyone. Don’t be afraid of having a go – you won’t know how much fun it is until you try it!’…

Though achieving good emotional fitness results from mastering the seven skills, there are a few key practices that you can put into place today. Follow this three-part plan to getting emotionally fit. 1 PRACTISE GRATITUDE Make space two to three times each week to focus on what you’re grateful for. As human beings, we tend to focus on things that aren’t going right – that has always been key to our survival – but noticing the good can produce positive emotions. What are you most grateful for? 2 REFLECT ON SUCCESS Savour your achievements. Athletes can get so bogged down with what they want to achieve next they forget to look back on what they’ve already succeeded at. It’s important to reflect on your successes as this can provide a…

Fat attack Can’t resist a sugary drink? You could be increasing the lipid levels in your blood, shows a new study in the Journal of the American Heart Association. The research, conducted by scientists at Tufts University in Boston, US, found people who drink sugary beverages on a daily basis, may be more prone to dyslipidemia – an abnormal level of fats in the blood, and a metabolic disorder linked to cardiovascular disease. What’s more, the data from more than 6,700 people, recorded participants’ HDL ‘good’ cholesterol at baseline and once every four years for the next 12 years, and found those who had one more sweet drink a day had a 98 per cent higher incidence of low HDL cholesterol. Far better to quench your thirst with water, say…

You’re probably already choosing lower-sugar food, but we recommend this simple trick to identify smart carb sources that are better for your blood sugar. Look at the ‘per 100g’ column on the label and read the figures for fibre and carbohydrates. If the fibre content equals one-tenth or more of the carbohydrate content, it’s a better option. For example, Corn Flakes are a poor choice as they contain 80g of carbohydrate per 100g but only 3g of fibre – much less than a tenth. However, Shredded Wheat has 67g carbs and 12g fibre, which is okay. Also, a rough texture is generally better, so choose a wholewheat bread with seeds over a finely milled loaf.…

BREAKFAST ‘I love porridge oats and have them every day. They’re packed with carbohydrates, protein and fibre and keep me feeling full for hours. I add cacao powder, antioxidants, chia seeds and nut butter on top for healthy fats, and maple syrup for sweetness. I usually have this as a pre-workout meal as I train early in the afternoon.’ SNACKS ‘I get a healthy chocolate fix by adding raw cacao powder to my porridge’ ‘I’m not a snacker. I prefer three big meals a day but I always keep a batch of homemade protein balls in the fridge, just in case I fancy something sweet in the later afternoon.’ Drinks ‘Other than my smoothie, I tend only to drink water.’ Training foods ‘I stick to the diet I know works…

Anxiety, pain-relief, low-libido, insomnia – it seems there’s no end to the list of benefits attributed to the use of CBD oil. And with its touted anti-inflammatory and relaxing properties, it’s no surprise to learn that cannabidiol, to use its full name, is now being introduced to a wide range of fitness products, such as lozenges, creams and muscle rubs, to aid recovery, ease the pain of injury and calm stress. ‘CBD has been shown to suppress the inflammatory response, along with the neuropathic pain athletes may experience,’ says pharmacist Tom Chapman. ‘It improves sleep quality, which is very important for recovery after exercise, and also helps address muscle soreness, tension and spasms.’ But as with CBD in general, there’s still confusion surrounding the use of the oil for fitness.…

Mindful movement – aka tuning into your thoughts and surroundings as you exercise – is the workout of the moment. The latest science reports that its benefits include less stress and anxiety, as well as improved sleep, mood and general wellbeing. It’s already taken the world by storm, with the NHS recommending mindfulness practices such as yoga and t’ai chi for mental wellbeing. And now running boasts its own path to mindfulness through the increasingly popular form of mindful running. ‘The levels of stress that people face today mean that it can be almost impossible to really switch off, relax and unwind,’ says Melissa Weldon, head trainer at treadmill-based concept Sweat It London (sweat-it.com). ‘Mindful running can be a great way to combat this because it enables you to put…

Lockdown driving you loco? Use the extra time you’re spending at home to build your core strength by switching your regular abs moves to yoga postures that focus on working your mid-section. Not only will a strong core benefit your posture and long hours spend at a desk, it also boosts your performance when heading out for your permitted daily exercise, such as walking, running or cycling. Not very flexible? Not a problem. ‘Whether you are struggling with a limited range of motion or intimidated by classes full of bendy people, with time and patience anyone can increase their flexibility through yoga,’ say Max and Liz Lowenstein, Acroyoga teachers and authors of new book Yoga for Inflexible People (Eddison Books, £16.99). The book divides yoga postures into three stages, so…

MOUNTAIN HARDWEAR EXPOSURE/2 GORE-TEX PACLITE PLUS £315; mountainhardwear.com ‘This is the Mercedes Benz of waterproof sports jackets. You might have to pay a pretty penny for it but it’s worth the investment. Weighing in at 236.5g, it’s the second lightest waterproof on test – lighter than the Arc’teryx Venda (260g) but a tiny bit weightier than the sporty OMM Kamleika (225g) – and I barely noticed I had it on. It’s made with Gore-Tex Paclite Plus fabric, a new material for spring 2020 that offers next-to-skin comfort, no matter how much you sweat. The Exposure/2 can also be packed into its own pocket – great in spring weather when you might flit between wearing and carrying your waterproof. Boasting fully taped seams, waterproof zippers, and a polyurethane coating for added…

WF LOVES These silky, stretchy leggings fit like a second skin, and are high waisted for ultimate comfort.…

Brain training Need a coffee fix to get your brain in gear? Not any more, according to new research. Just 20 minutes of exercise has the same effect on your working memory as a cuppa, say scientists from the Exercise and Health Psychology Lab at Ontario’s Western University in Canada. Researchers gave groups of coffee-drinkers and non-coffee-drinkers a list of items before and after acute exercise or a dose of caffeine, and asked them to note any repetitions. The test was repeated with the coffee-drinkers having no caffeine for 12 hours. The results showed working memory – which aids learning and short-term information storage – was similar whether you had a serving of caffeine or ran on a treadmill for 20 minutes.…

HOW TO DO IT Perform this workout as circuit and complete two rounds. For round one: do each move for 20 seconds and then rest for 10 seconds. Perform the circuit twice through without any rest, then rest for two minutes and perform another two rounds. PISTOL SQUAT Benefits: Works your legs, glutes, core, balance and stability. Time: 20 seconds. Do the first round on your right leg, then the second round on your left leg. • Stand tall with your back to your sofa, feet hip-width apart and both arms straight out in front of your chest. • Extend your left leg up in front of you with your toes up, keeping your heel a few inches off the floor. This is the starting position. • Keeping your chest…

1 . Use the woody ends for soup – they’re as nutritious as the rest of the veg. Boil in vegetable stock then blend for a silky soup containing lots of fatigue-fighting folate. 2 . Drizzle with olive oil (or sprinkle with Parmesan cheese). The added fat enhances uptake of vitamin E, a cell-protective antioxidant. 3 . Team with a yoghurt dip. Probiotic natural yoghurt contains friendly bacteria, while asparagus has prebiotic fibre that helps these good bacteria to grow, so it’s a perfect match.…

As fitness studios and gyms are closed until further notice, we’re all turning to home workouts in a bid to maintain our strength, stamina and sanity. Thankfully, there’s a plethora of professional-quality fitness equipment on the market to turn any garage into a space worthy enough to rival your local boutique gym. The downside is that many of us don’t have a spare room available to transform from a dumping ground to a training ground in the first place. But that doesn’t mean you have to kiss your regular workouts goodbye. According to our panel of experts, even the smallest of fitness equipment can get the biggest results. Read on to discover their pick of the most easily storable fit kit to help you work up a sweat without taking…

CHANGE ROUTE For your first mindful run, take a different route compared to usual, or run your normal route the other way around. This run will be refreshing and enable you to think about the different sights and sounds that you’re coming into contact with. GO FOR GREEN Trails are usually an ideal place to practise mindful running, as you’ll need to focus on the undulating terrain just to avoid tripping up. There’s also a lot of natural beauty to observe when running on trails. If you’re running on a treadmill, use the Freeletics Mindset Coach audio courses (freeletics.com), as these will enable you to focus on your body and help to boost your motivation. LISTEN AROUND Leave your headphones at home – while listening to music can be beneficial…

Work  ‘I wake naturally between 5-6am, have two cups of boiled water while going through emails and social media, and then have a breakfast of eggs with my five-year-old twins after they get up at 6.30am. Before lockdown, I’d drop them off at school and cycle five miles to my job at Sussex University where I’m a lecturer on immunology [the study of the immune system] and the chair of five different degree courses. Now that I’m working remotely from home, I jump on my Peloton for 30 minutes while the kids eat and then we get dressed for the day – in times of uncertainty, having a routine is something you can control. Then it’s all about keeping them busy so I can try to do my job. Right…

1 Vitamins B2, B6 and B12 play an important role in the manufacture of serotonin, which contributes to feelings of happiness. Find them in halibut, salmon, brown rice, chicken, beans, lentils and broccoli. 2 Magnesium can contribute to alleviating fatigue and anxiety whilst maintaining normal brain function. Good sources to stock up on include lentils, cucumber, avocado, raspberries, spinach, kale, peas, black beans salmon, mackerel, tuna, nuts and seeds. 3 Iodine supports neurotransmitters, responsible for relaying thoughts and feelings. It also promotes thyroid function which can help with anxiety and depression. Find this nutrient in yoghurt, seaweed, Cheddar and mozzarella, tuna, eggs, shrimp and cod.…

Lift your bottom and strengthen and tone your legs, all while increasing your metabolism, with this effective lower-body workout. Not only will it work all the larger muscle groups in your legs and bottom but help you burn more fat, too. HOW TO DO IT Perform the routine below twice through, with 60 seconds’ rest after each circuit, and you’ll be glowing all day long! BARBELL DEADLIFT Works: Quads, hamstrings, glutes and lower back. Reps: 15 • Hold a barbell (or pair of dumbbells) in front of your thighs, palms facing back, and stand with your feet slightly wider than hip-width apart, knees relaxed (A). • Maintaining a neutral spine, hinge forward from your hips, lowering the barbell or dumbbells to the ground (B). • Focus on using your glutes…

1 Don’t get caught out buying a ‘water resistant’ jacket that’s only suitable for short-duration showers. If using in heavy rain, always opt for a ‘waterproof’ with a minimum rating of 10,000mm. 2 Creating a fabric that keeps water out and wicks sweat away is no easy feat, which is why active waterproofs are expensive. Cheap waterproofs tend to be less breathable than costly options – important if you’re doing lots of activity. 3 It’s important to choose a waterproof with taped seams. It doesn’t matter how waterproof the fabric is, if the seams aren’t sealed, water will get in. 4 Gore produces some of the best-known waterproof fabrics, including Gore-Tex Pro and Gore-Tex Paclite, but other brands have their own versions, such as The North Face’s Futurelight. 5 You…