Innholdsfortegnelse for Issue 7 i Women's Fitness

One of the many things we’ve learnt during lockdown is just how much we love the great outdoors. Yes, we’ve discovered fun, new home workouts during our confinement (who knew just how many ways there are to get fit without the gym?). But nothing beats the benefits of escaping outside and harnessing the power of Mother Nature to challenge body and mind. So, in this month’s issue, we’ve created a 16-page special to help you get active outdoors this summer. The ‘Outdoor Fitness & Adventure Summer Buyer’s Guide’ (page 45) is packed with tips and kit ideas for cycling, hiking, camping and paddleboarding. It’s time to make the most of ‘the new normal’! Boost the body benefits of your everyday walks by reading ‘Turn your walk into a workout’ (page…

‘I knew I’d hate not going to the gym so I bought a FITT Cube. After two months, I’m fitter now than ever!’ Jess Carter, London ‘I started doing Jo Wicks’ sessions with the kids, and now we’re creating our own mini workouts!’ Candy Moore, Hull ‘Yoga in the garden. Sun salutes in real life are so inspiring!’ Kate Tomlinson, Bude THIS MONTH’S QUESTION What’s the first event you’ll sign up for when lockdown eases? Let us know on social media (left).…

Get on the team We all know that exercise is good for the mind as well as the body, but which activities are best for boosting your brain? Some types of exercise are more effective than others, according to a new review of 80 studies, published in the journal Nature Human Behaviour. It turns out that endurance training and strength training, or a mix of the two, are effective at improving cognitive performance. However, best results of all come from coordinated sports that require ‘complex movement patterns’ and interaction with other players. ‘To coordinate during a sport seems to be even more important than total volume of sporting activity,’ says co-author Dr Sebastian Ludyga from the University of Basel, in Switzerland. Why not try a team sport once lockdown is…

Honor MagicWatch 2 (£159.99; amazon.co.uk) Follow your menstrual cycle, log periods, record details and analyse trends with the all-new Female Cycle Tracker function of this watch. In the FLO by Alisa Vitti (£16.99; amazon.co.uk) Women’s health expert and nutritionist, Alisa Vitti, reveals how to work with your cycle to make smarter time management, fitness and diet choices. FitrWoman (free from your app store) This pioneering period tracker can be used to log menstrual symptoms and follow personalised training suggests. The paid FitrCoach app assists athletes and coaches.…

Q I LIKE TO TOAST NUTS AND SEEDS BEFORE ADDING TO A SALAD – DOES THIS CHANGE THEIR NUTRITIONAL VALUES? ‘Don’t worry, toasting raw nuts and seeds yourself has a minimal effect on nutrient content – only slightly affecting the levels of nutrients such as vitamin E and some B vitamins. All types of nuts, seeds and nut butters also have plenty of the good unsaturated fats that can lower your LDL (‘bad’) cholesterol. ‘It’s a bit different with nuts bought pre-roasted, however – roasted, salted peanuts have a lot less vitamin E and biotin than raw ones, for example. ‘To keep things healthy, I’d buy plain unroasted nuts and seeds and toast them lightly yourself in a pan or in the oven, remembering to stick to about 30g, or…

Walking ticks every box when it comes to your health, fitness and wellbeing. Not only is it the most natural, affordable and convenient exercise you can do, a growing body of scientific evidence confirms it offers a wealth of benefits for your body and mind – from burning off belly fat to boosting your mood. And it’s not just for lockdown, walking is a workout you can do all year round, anytime, anywhere – for free! It fits easily into every lifestyle – you can walk to work, in your lunch hour, while pushing a buggy in the park or with friends at the weekend. Low-impact and adaptable, walking is suitable for any age, size and fitness level. Adding more walking into your life can save money and minimise public…

• First cut your nails straight across with professional nail clippers. Never cut the nail too short. If the nail is thick, apply pressure over the top of the blade. Then file each nail straight across using a crystal nail file, in any direction. This promotes healthy, strong nails, less prone to splitting. Finish with a buff. • Tackle dry skin using a professional foot file on dry feet. Start under your foot on the skin beside the big toe and continue across the ball of the foot. Rub back and forth continuously. Use your fingers to detect any ridging under the fourth or fifth toes and gently file in the opposite direction to the ridge of skin. Gently remove any callus on the top of the toes. Finish by…

Rolling green hills, sparse moorland, craggy, rock-strewn vistas and waves crashing against the coastline – the British countryside has it all, and more and more of us are seeking it out. Migration to cities has been ongoing since the industrial revolution, but now an increasing number of us are looking to escape the urban sprawl to adventure in the great outdoors. ON TREND Google Trends shows that ‘hiking’ has been searched for over 200 per cent more over the past decade. The majority of that climb has been over the past five years, with searches up 170 per cent for the same week in August over that time. Google also reports that ‘hiking trails near me’ and ‘hiking shops near me’ are two breakout terms. What’s more, hiking is no…

The law around wild camping varies across the UK. In Scotland, wild camping is legal as long as you follow the Outdoor Access Code, which basically means leave no trace and don't disturb people or animals. Camp late in the day and move on early the next morning and you're less likely to encounter problems. Camping out of sight of buildings and roads, and on open rather than enclosed land, is certainly best too. Outside of Scotland, there is no legal right to camp wild in the UK. Technically, in England, Wales and Northern Ireland you need to ask the landowner's permission. However, there are exceptions and grey areas; on Dartmoor, wild camping is acceptable for one or two nights on open land, and in many hill areas such as…

ULTRASUN VERY HIGH SPF50 SPORTS SPRAY FORMULA £26, LOOKFANTASTIC.COM The combination of wind, sun and reflective water means it’s easy to get sunburned without realising. This easy-to-apply gel spray can be used with one hand and works even upside down – ideal for when trying to balance on an unstable surface. It dries quickly, penetrates skin immediately and resists friction of sand and towel drying, while offering protection from harmful UVA and UVB rays. MORAR – MARLOE WATCH COMPANY £449, marloewatchcompany.com Taking its name from Loch Morar in Scotland, the deepest body of water in Britain, the Morar is built for the depths – water-resistant up to 310m, and equipped with a robust 40mm stainless steel case – but just as at home on dry land. The watch has a…

Speedy food can still be sustainable, say the founders of LEON. Always on a mission to find new ways to cut down on waste and recycle more, here are their suggestions for making a difference at home. ‘Find a packaging-free shop and visit every week or two to buy dried goods such as rice, flours, breakfast cereals, lentils and pasta, plus oils, vinegars and soy sauce, rinse aid and washing-up liquid.’ ‘Get a load of tough, lidded tubs and use permanent ink to mark the tops and bottoms so you can always match lids to tubs. Then, carry some with you to fill up, along with a reusable shopping bag.’ ‘Stick a white board to the fridge and make weekly shopping lists, rather than buying what you need from expensive…

Eat. Sleep. Run. Repeat. With 34 million of us discussing running on social media in the first month of lockdown, it seems the activity has become something of a quarantine hero. But wearing the right footwear is essential if you want to avoid any running-related injuries. For a lightweight, responsive ride, WF loves New Balance’s Fresh Foam Tempo Trainers, £110 (newbalance.co.uk), which have super-springy midsole cushioning and strategic support to help propel you through any virtual challenge or race in comfort and style. TRY THIS… STAND TO ATTENTION With so many of us utilising online workouts to stay fit as gyms remain closed, one of the biggest challenges we face is figuring out how to keep our smartphones and tablets upright. But not anymore! New smartwear brand SLYK has created…

3 OF THE BEST OVER-EAR HEADPHONES Adidas Sport on-ear RPT-01 headphones (£139.95; adidasheadphones.com)  Crafted for runners and cross-functional training, these have 40 hours playtime, charge super fast and have washable knitted ear cushions. Beats by Dre Debut Solo Pro (£269.95; Beatsbydre.com)  Beats’ first noise-cancelling headphones adjust to your environment so you can enjoy true immersive sound. Hit ‘transparency’ mode to blend external noise to stay safe outdoors. Bose Noise Cancelling Headphones 700 (£349.95; bose.co.uk)  Park workouts just got better... Enjoy immersive sound or take a call, activate voice assistant and let surrounding noise in all at the press of a button. 61% of UK women feel exercising is important for their mental wellbeing. Have you had your dose today?* FIGHTING FIT Get fit and support the UK’s furloughed fitness industry…

SKATER LUNGE Reps: 12 each leg Works: Thighs, hamstrings, glutes, abs, and boosts balance and flexibility. • Start with your feet together and arms by your sides (A). • Take a big step to the right and lower into a side lunge, keeping your left leg straight with the heel firmly on the floor and your chest lifted. • Reach your right arm up and gently back to open your chest while bringing your left hand down to touch your right toes (B). • Push through your right heel to return to the start position and repeat on the other side. SQUAT TO ROTATING PRESS Reps: 10 each side Works: Thighs, hamstrings, glutes, abs, shoulders and back. • Stand with feet shoulder-width apart and toes pointing slightly out. Hold a…

SEAWEED SNACK These scrumptious, crunchy Abakus sweet chili-flavoured Seaweed Crisps (£1.29, 18g; abakusfoods.com) are gluten-free, rich in vitamins and iodine, and just 100 calories per bag. FRUIT REFRESHER Made from surplus fruit from local farms and bursting with flavour, Urban Cordial Raspberry and Rosemary cordial (£6, 500ml; urbancordial.com) is like summer in a glass. VEGAN DREAM Booja-Booja’s award-winning, dairy-free ice cream range just got better, with two new flavours – Honeycomb Caramel and Heavens on Earth with mint and chocolate truffle (£5.49, 500ml; boojabooja.com). Yum. SCRUMMY SIZZLER Summer BBQ? Heck’s meat-free sausages are just the thing. We love the new Veg with Edge Meat-Free Chipolatas (£2.50, 300g; heckfood.co.uk). CREAMY CULTURE If you like your yoghurt thick, creamy and fat-free, give Yeo Valley Organic’s new Super Thick Kerned Yoghurt (£2.75, 450ml;…

1 Stand tall and keep your neck long. This allows your spine to relax and rotate. Keep your head in line with your spine and your chin parallel to the ground – any other position and will interfere with your stride. 2 To perfect your walking posture, imagine a vertical line from your big toe to the centre of your knee and up to your pelvis. 3 Keep your abs slightly contracted. Imagine your pelvis contains a bowl of water and aim not to spill any as you walk. This supports your back, flattens your tummy and reduces pressure on your joints. 4 Take shorter rather than longer strides – this will be better for your joints as well as your posture. 5 Strike the ground with your heel and…

Boiled eggs – Perfect grab-and-go snacks, keep in their shell and store in the original egg box in the fridge. Marinated raw meats – Storing strips of poultry, pork or beef in a marinade tenderises them and is great for stir-fries. It reduces the formation of carcinogenic substances if you later chargrill. Pasta – Cooked chilled pasta can be reheated in the microwave. It has a more resistant starch, which helps encourage healthy gut bacteria. Onions and garlic – Onions stand up well to chopping. Crushing garlic in advance allows beneficial sulphur compounds to form. Soups – Flavours can meld and improve over a few days. Soup can become dinner if you add some pulses, tofu or chopped chicken.…

THE NIGHT BEFORE Pencil a day or half day into your diary. Set the scene the night before. Clear any clutter to help create a calming atmosphere. Change your bed linen and take a bath or shower to help you wake with a sense of optimism, so you feel ready to get going. PERFECT START Before you get out of bed, check in with how you’re feeling. Lie on your back and tune in to what your body is experiencing. Do you notice any areas of stiffness or tension? Next, move your awareness to your mind – how are you are feeling emotionally? Finally, rest your attention on a point mid-way between your eyebrows and spend a couple of moments observing your thoughts. When you’re ready, take a few deep…

Neom’s Scent to Sleep Bedtime Hero Bath Foam (£22; neom.com ) Chamomile, ylang ylang and cedarwood essential oils help prepare you for the ultimate dreamy sleep. Hayo'u Method Body Restorer (£38; hayoumethod.com ) Body gua sha is a quick and easy way to release tension with stroking and sweeping motions. Margaret Dabbs The Perfect Home Pedicure Set (£67; margaretdabbs.co.uk ) All the tools you need to create a professional pedicure at home, from leading podiatrist Margaret Dabbs. Ilapothecary SOS Body Balm (£39; ilapothecary.com ) This sweet smelling, powerful herbal balm soothes dry skin and relieves tired muscles. Tisserand Aromatherapy Total De-Stress MoodFix Mist (£10.20; tisserand.co.uk ) Ease anxiety and bring a sense of calm to…

1. SEE THE SIGHTS The UK’s picturesque countryside is unique, and there’s beauty to be found regardless of the season. The Scottish Highlands, Lake District and Dartmoor offer up flowing rivers, deep valleys and rural village outposts, while the Cornish coastline has a chameleon-like quality: in summer the sun shines through the grass that clings to cliff-sides; only months later, as winter closes in, strong winds push near-horizontal rain into your face as you look down at grey waves crashing in. It’s always changing and evolving into something new, but no less beautiful. 2. FREE FITNESS It might be less obviously demanding than going for a run, but when you’re on your feet for hours on end – often moving over steep or unpredictable terrain – you’re going to burn…

BOARDMAN MHT 8.8 MEN’S MOUNTAIN BIKE £850, halfords.com Whether you’re blasting along a trail or doing a long cross-country ride, this Boardman bike has you covered. The lightweight frame comes with all the components needed for easy handling and comfort on tricky downhills, without compromising on speed for easier routes. It boasts RockShox Judy forks, powerful Shimano hydraulic brakes, 29-inch wheels and SRAM SX Eagle 12 speed gears. SUUNTO 7 £429, johnlewis.com Plan your training, track your speed, analyse your performance, map routes and connect with other cyclists – you can do it all with Suunto 7, a GPS sports watch and smartwatch rolled into one. With over 70 sport modes, built-in heat maps, heart-rate monitor, music control and smartwatch features from Wear OS by Google, this high-tech timepiece can…

Garden for growth Want to boost your body confidence? Get outside in the garden this summer. New research shows that gardening can promote a more positive body image. In a study of 84 gardeners from 12 urban allotment sites, published in the journal Ecopsychology, results showed that gardeners had higher levels of body appreciation and pride, compared to non-gardeners. The more time people spent gardening, the greater improvement they saw in body image when they left the allotment. Don’t have access to a garden or allotment? Escape to a local park or green space – previous research shows that spending time in natural environments can also boost body positivity.…

Work  ‘With a super-fit dad in the Parachute Regiment, I went to a military boarding school where exercise was seen as a really positive thing to do. But when I got to university, I discovered that a lot of women only worked out to lose weight. After graduating, I worked as a pastry chef for a year before realising my “dream job” was not for me, and later became a receptionist for a Pilates studio. I tried some classes and fell in love with Pilates immediately, especially as it’s all about being strong, healthy and capable rather than how your body looks. Over time, I qualified as an instructor and became head trainer at other studios. But it was when I created my own method that things really took off.’…

Summer snacking Hooray, strawberry season has arrived! ‘Berries are a fantastic snack offering numerous health benefits,’ says Dr Emma Derbyshire, British Summer Fruits’ public health nutritionist. ‘Just nine strawberries (108g) can provide your recommended daily vitamin C intake.’ Try making these zingy Za’atar Berry Nuts, a perfect snack. Preheat your oven to 180o C and line a baking tray with parchment. Spread 100g hulled, chopped strawberries into a single layer and bake for 15 mins. Leave to cool. Spread 150g mixed nuts and seeds in a single layer on another tray, drizzle with 1 tsp olive, rapeseed or sunflower oil and roast for 5 minutes. Remove from oven, scatter with 2 tsp za’atar and mix well. Cool, then stir in the strawberries, and enjoy!…

Who doesn’t love a tom yum soup? The fragrant, creamy Thai dish makes the perfect starter or light meal on a warm summer’s night, evoking memories of happy holidays or meals out with friends. However, the traditional recipe is often deceptively high in fat, salt and sugar, so, for the third in our series of workout-friendly recipes from Henry Firth and Ian Theasby, here’s Firth’s healthy version of a tom yum soup. It’s one of his all-time favourite dishes. Using light coconut milk helps keep the soup lower in saturated fat, yet it’s still creamy and delicious. ‘There are so many layers of flavour that every single spoonful is a taste sensation!’ say the boys. Give it a try tonight! BOSH! Healthy Vegan by Henry Firth and Ian Theasby is…

Recent weeks have seen mass participation races such as the London Marathon postponed or cancelled due to lockdown. This has been disappointing for runners who’ve poured so many hours into training. So, if your event has been postponed, what can you do in the meantime to maintain your fitness levels and adapt your training routine? 1 STICK TO THE RULES First and foremost, when you go for a run, pick a quiet location and time of day when there will be less people and traffic around. Run alone or with up to five companions and observe the two-metre distancing rule to avoid any possible transmission of coronavirus. If you or members of your household have symptoms you need to self-isolate. 2 INCREASE YOUR WORKOUTS The Government’s current advice allows you…

‘I started playing hockey aged six, when my parents took me along to my local club. I made it into my first England squad aged 15, and was part of the gold-medal-winning GB team at the 2016 Rio Olympics. I’ve racked up just shy of 90 caps for England and GB. ‘It was all going really well until February 2018, when I was in Argentina with the GB squad for a five-match series. I was struck on the side of the head by an opponent’s shoulder. I didn’t see it coming, so couldn’t brace myself against it. I was taken off the pitch and checked over by the team doctor and physio and it was decided I had concussion so I had to rest. At first, I seemed to be…

HOW DOES IT FEEL TO BE APPROACHING YOUR SIXTH OLYMPIC GAMES? ‘I feel very fortunate having already been to five Olympics. Going to a sixth is a big ask, especially as it’s been moved forwards another year. I know I’m getting older and I don’t want people to think I’m delusional but I still love running, and I was training as hard as I could going into March to prepare for the qualifying trials. Years ago, I thought that I’d be retired by now, but when I won gold in the European Championships in 2014 at the age of 40, it taught me that it’s important not to set any limitations. Setting new goals is what’s kept me going all these years!’ HAS LOCKDOWN IMPACTED YOUR TRAINING? ‘My training has…

Your article on mindful running (issue 6) was so useful, and served as a great reminder that sometimes it’s best to leave all the gadgets behind. It’s easy to become so absorbed in the detail and the data that we don’t fully immerse ourselves in the process and in nature. However, at the opposite end of the scale, often it’s too easy to immerse ourselves too deeply in our own thoughts while running; we forget to leave our problems behind! The article served as a great reminder to aim for a balance somewhere between these two states and ‘just become one with where you are right now’, especially during these worrying times. Many thanks WF, I’m off to lace up my trainers! Tracey Austin, via email This month, Tracey wins…

WF LOVES With its relaxed fit and soft Merino wool blend, this cardi will get you from workouts to the weekend in style.…

Be a picky eater Have you given up meat and fish to help improve your health? Then watch your food choices – not all plant-based foods are equal, warns new research. A new 10-year study of more than 2,000 people, presented at the American College of Cardiology Annual Scientific Session, shows that those who followed a plant-based diet featuring foods such as sweets, refined grains and juices, experienced no more heart health benefits than those eating a regular diet. Only those eating a ‘healthful’ plant-based diet with plenty of fruits, vegetables, wholegrains, nuts and legumes, saw a significant reduction in cardiovascular risk. Time to pile your plate with fresh produce!…

BREAKFAST ‘I get up for work at 4.15am and start my day with a glass of water and sachet of Kollo (kollohealth. com) which gives me a dose of collagen and a boost of vitamins. I might grab a banana and have a cup of tea at 5am at work. At 8am, I may have avocado and toasted bagel or porridge, to fuel my run after work.’ SNACKS ‘I’m a fruitaholic. I love and always have loved fruit. I mainly snack on blueberries and satsumas, sometimes a pack of sliced mango and pineapple, or watermelon fingers… it’s all so good! Smoothies are also perfect and in summer I have a soft spot for a fruity ice lolly.’ ‘If I’m feeling run down, I juice ginger with apples’ Drinks I have…

Until recently, food prep and batch cooking were things that most of us only encountered on Instagram. Those perfectly prepped Tupperware containers proudly lined up on worksurfaces tagged with #foodprepgoals. Then, along came lockdown and, suddenly, we were forced to reconsider the way we shop, cook and eat. Until more workplaces open, it’s not so easy (or appealing) to pop into the local supermarket on our way home from work or dial up a delivery when we’re home late from the gym. The big weekly shop is back in fashion. Indeed, research by Tesco shows that the number of transactions in its stores has halved over the past few months while the size of the average trolley load has doubled. We’re shopping the way our parents’ generation used to, when…

• Soups of any kind freeze well. Make a big batch, use some and freeze the rest. Store in large yoghurt pots or freeze individual portions in plastic cups. Or, to save space, transfer to a freezer bag once frozen. • Freeze vegetable trimmings or leftover vegetables. When you have enough to fill a saucepan, make some stock for soups. • Buy dried beans, soak overnight, then cook a big batch, drain, cool and freeze. You can then pull out a handful when you need to add to salads, stews and soups, or even whip up a quick houmous. • Rice, couscous, bulgur wheat and quinoa can all be cooked and frozen for up to three months. • Moist foods such as berries, cooked beans or pulses are best spread…

• Try morning qi gong with Katie Brindle founder of Hayou (hayoumethod.com). Katie does daily IG Live sessions at 8am weekdays, 9am weekends, plus twice weekly evening gua sha Q&A sessions at 8:30pm. Visit @katie_brindle. • Chill out with ilapothecary’s virtual 45-minute Gong Bathing sessions. They cost £10 per session which is redeemable against product purchase. Visit ilapothecary.com/london-store/ gong-bath-online-class. • Euphoria retreat in Greece (euphoriaretreat. com) is offering an inspiring, free virtual retreat called Euphoria Healing Journey (Through the 5 Elements) on YouTube. Experience a different element each week through webinars and uplifting practices including yoga, meditation, energy and qi gong. • Always wanted to try the Mayr Cure? Claudia Waldner, cure coach at the Original FX Mayr, in Austria, is offering Skype sessions to support you emotionally during lockdown.Visit…

1. BETTER BALANCE Like an oversized wobble board, SUP constantly challenges your balance, helping you strengthen and tone up all over by working the tiny stabilising muscles in your feet and legs. The low-impact sport also works larger muscle groups in your legs, back, core and arms, with minimum risk of injury. Maintaining your balance on an unstable surface will also support other activities where balance is key, such as surfing, tennis, yoga and football. 2. CORE STRENGTH You’d be forgiven for thinking your arms do most of the work when you’re paddleboarding, but in fact it’s your core that’s responsible for your momentum through the water. Each stroke you take is like a mini-crunch for your abs – although it depends on correct technique. Stand with feet shoulder-width apart,…

• ‘Get dressed for the day as if you’re getting dressed for work and leaving the house. It helps put you in a working mindset and you’ll find it easier to switch off when your work is done and it’s time to relax.’ • ‘Try to work in a space you don’t associate with relaxing, i.e. not on the sofa, otherwise you’ll find it harder to relax in that space when your work is done.’ • ‘Get outside as soon as you can in the morning, even it’s for just a walk around the block. Otherwise, once you start work, you might never leave the house.’…