Innholdsfortegnelse for Issue 8 i Women's Fitness

I don’t know about you, but after three months of lockdown, we can’t wait to break free this summer! So, in this month’s feature, ‘The Great Escape’ (page 46), we’ve tracked down the best back-to-nature breaks and fresh-air spas to head for, once guidelines allow. Meantime, stretch your legs a little further than your local park by following part-two of our fitness walking guide, ‘Go the Distance’ (page 30). Get kitted out, then boost your stamina and strength with the 12-week half-marathon training plan – it’s just the thing if you’re trying to avoid public transport. Or switch to two wheels by reading ‘Be a cycle commuter’ (page 36) which offers all the expert advice you need to find the best bike for you and get on the road. If…

Whether you’re running across sand for an extra tough workout, enjoying a spot of sunset meditation or still trying to master the handstand challenge, you’ll be prepared for anything at the beach in Shock Absorber’s new Tropical Print Active Crop Top, £26, and matching Active Leggings, £34 (shockabsorber.co.uk), featuring breathable, sweat-wicking fabric to keep you cool and a secure fit so your kit won’t fall down – even if you do!…

Does your workout wardrobe need a fresh update for summer? Check out the new mix-and-match leggings, crop tops, vests and shorts from eco-luxe activewear brand Contur (conturuk.com). Made from sumptuously soft, sustainable Italian fabrics featuring high UV protection and muscular compression to aid recovery, the range is ideal for outdoor workouts and yoga sessions alike. We love the super-high waisted Smooth Moves leggings, £59.99, with superb support and coverage in all the right places, and the Afresh Crop top, £49.99, with a secure, comfy fit thanks to a longer-length and wide chest band.…

PLIÉ PULSE INTO JUMPS Time: 40 seconds Works: Glutes, thighs, hamstrings, calves • Stand with your feet wide and toes turned out. Keeping your chest high and hands in fists at your heart, bend your legs and lower into a plié squat so your thighs are parallel to the floor (A). Pause, then push through your heels to return to standing. • Repeat this for 20 seconds, then progress to jumping back up into the air from your squat, allowing your hands to release to the sides (B). • Land in a deep plié position and repeat for 20 seconds, doing as many jumps as possible. Do each move for 40 seconds, then rest for 20 seconds before moving onto the next exercise. Repeat the circuit three times. DYNAMIC WALL…

Walking might not sound like much of a workout compared to your regular training sessions but start to increase your mileage and pace, and you’ll be surprised at the challenge it can offer. Unlike walking the dog or strolling round the park, longer distance walks such as a half- or full-marathon hike offer all the benefits of any fitness challenge. Recruiting all your major muscle groups and requiring stamina and strength, a long-distance challenge calls for dedicated training where quitting isn’t an option, even when you’ve been on your feet for hours! REAP THE BENEFITS As you’ll have discovered in part one of our walking feature (in issue 7), the health and fitness benefits of walking are impressive – research shows that walking for a mere 45 minutes, four times…

Smart Socks 1 Smartwool Women’s PhD Outdoor Light Print Crew Walking Socks (£16.09; smartwool.co.uk) Built for mile after mile of trail, these socks are so light and seamless you’ll barely notice you’re wearing them. 2 Darn Tough Kelso Micro Crew Light Cushion (£20; trekitt.co.uk) Keep your cool while going the distance in these sweat-wicking merino wool socks. They’re cushioned and silky soft. 3 1000 Mile Fusion Walking Sock (£15.99, twin pack; 1000mile.co.uk) Need extra comfort? The Fusion Walking Sock has a blister-free guarantee thanks to clever double-layer technology and padded zones. Lightweight jackets 1 Smartwool Merino Smart Ultra Light Hoodie (£114.99; smartwool.co.uk) This windproof layer, made from merino and recycled polyester mix, packs away into its pocket. 2 Berghaus Women’s Skerray Smock (£70; berghaus.com) Stay warm if the wind gets…

• Stay hydrated Summer weather increases sweating, putting you at higher risk of dehydration. Make sure you’re well hydrated before you run and carry water with you, either in a pack or with a hands-free belt. • Slap on sunscreen Look for a sweat-resistant, lightweight formulation that offers at least SPF30 protection, such as Eucerin Sun Gel-Cream Dry Touch Sensitive Protect 50+ (£19.50; eucerin.co.uk). • Protect your head Essential for avoiding sunburn and heatstroke, make sure wear a running cap or stash one in your pack. • Wear sunglasses Did you know wearing sunglasses can improve your running? Squinting from the sun can cause your muscles to tense, hindering your performance. Choose a wraparound style to shield your eyes from the sun and keep out pollen if you suffer from…

With her straight-talking, no-nonsense beauty blog and 19.5 million YouTube following, Caroline Hirons, aka ‘The Skincare Queen’, is arguably the most powerful woman in the beauty industry. Such is her incredible influence, when Caroline recommends a beauty product, it often sells out worldwide within hours. Are you confused which best-selling cleanser or moisturiser is right for your skin? Wondering how much product you should really use? Want to know if that new cult beauty product is just hype? Caroline is your woman. Now, the beauty guru has launched her debut book Skincare (HQ Harper Collins, £20), the ultimate, no-nonsense guide to all the skincare questions you could have. ‘My book, Skincare, is for everyone, no matter their age, skin type or skin conditions, and covers everything you need to know…

1 When you’ve squeezed citrus halves for juice, don’t throw them away! There’s still lots of flavour in the fruit. Cut it into slices or wedges and add to a jug of water with fresh herbs. Or chop into chunks and freeze for adding to glasses, re-usable bottles for on-the-go, mugs of hot water or herbal teas. 2 Cornflakes are an excellent way to add texture to toppings. Scrunch them up and fold through sweet toppings on crumbles and cobblers or in flapjacks. 3 Don’t bin used tea bags, make iced tea. Add a couple of bags to a jug or pitcher of water with some lemon and a dash of honey if you’d like some sweetness. Stir to combine and store in the fridge. It’s a great refreshing drink…

BOTTOM Squeeze your bottom at the top of the move. ARMS Keep your arms and hands relaxed as you swing the weight up to shoulder height. HIPS As you swing the kettlebell in front of you, forcefully explode your hips forward and feel the stretch in your hip flexors. FEET Lift and swing the kettlebell forward and up by driving your legs straight and rooting your feet into the floor. Keep the first few swings low until you’ve gained momentum and got used to the movement. KETTLEBELL SWING Reps: 12 Benefits: Works your legs, bottom, abs, back and arms • Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. • Squat down (A), then immediately stand up and swing the kettlebell up to shoulder…

1 Keep in mind the activities you plan to do in your bikini. A gentle swim needs less support than running or cliff jumping. 2 Swimsuit materials degrade when repeatedly exposed to chlorine and suncream, so look for resistant fabrics such as Lycra’s Xtra Life, or Econyl. 3 Support is key for high-energy activities. Look for bikini tops with sturdy underbands and inner bra layers, to provide the coverage you need. 4 Don’t forget to assess the bottoms, too. Full coverage options will protect your modesty better than their skimpier counterparts, and a firm waistband or drawcord will ensure they stay put. 5 Finding a bikini that suits your needs and tastes can take time, so do your research before parting with any money.…

Want to keep your muscles healthy and injury free? Get moving! New research shows that physical activity triggers a ‘clean-up’ of your muscles, removing ‘worn-out’ proteins that can cause muscle degradation. In the study, Danish and Australian scientists found that a short, intense bike ride caused an increase in the activity of a ‘death-marker’ protein, ubiquitin, which tags onto worn-out proteins and eliminates them, allowing for an accumulation of new proteins needed to build muscle strength and maintain metabolism. ‘It explains part of the reason why physical activity is healthy,’ says project participant Professor Jørgen Wojtaszewski. ‘The beauty is that muscle use, in and of itself, is what initiates the processes that keep muscles “up to date”, healthy and functional.’ Another reason to work out today!…

Been living in yoga pants for the past few months? Ease the transition with some cool pieces from the new Hush activewear collection. Available in stunning leopard and camo prints, the range of sports leggings, fitness bras plus hoodies will have you covered whether working out in the park or enjoying a socially-distanced smoothie with friends. We love these hush Strappy Sports Bra (£39; hush-uk.com), Cropped Sateen Zip Hoodie (£69), Alexa Long Harlem Trousers (£55). 78% of exercisers have used running to feel in control during lockdown and 82% have used it to clear their mind***.…

Finding it hard to concentrate? Try ditching the junk food. New research published in the American Journal of Clinical Nutrition suggests just one meal high in saturated fat can play havoc with your focus. In a study at Ohio State University, scientists tested the attention spans of a group of women before and after they ate two versions of the same 930-calorie, fast-food style meal – one high in saturated fat, the other high in unsaturated fat. Results showed that focus was significantly worse after the high-saturated-fat meal. ‘[Its] cognitive effect could be even greater if it were compared to a lower-fat meal,’ says lead author Annelise Madison. It’s thought that saturated fat could increase inflammation in the brain.…

Go further with With any exercise comes the risk of injury, and most walkers will at some point experience ankle sprain, knee injuries, strains, bumps and bruises. Inflammation is the body’s response to muscle or joint injury. It is an essential part of the recovery process, and without a certain level of inflammation healing is compromised. Many people automatically reach for traditional anti-inflammatory pain relief treatments for these injuries despite their unpleasant and sometimes harmful side effects. But what if you could treat the pain and inflammation naturally? Traumeel® is 100 per cent natural, and has been shown in studies to be just as effective in reducing pain and inflammation as NSAIDs, so is the go-to treatment of choice for many. Bringing together ingredients that regulate inflammation and promote recovery…

After-work drinks, water-cooler chat, the office summer party… there are plenty of aspects of working life we’ve come to miss during lockdown. Crowded buses, sweaty tube trains, traffic jams? Not so much. Ask your friends if they’re missing the daily commute and it’s likely they’ll give you firm no. Except, perhaps, the cyclists that is. This two-wheel tribe discovered years ago what many of us now know – working life without the daily crush is a whole lot better. Cycling to work can get you fit, save you money, help the environment and keep you sane. In fact, a survey by the Cycle to Work Scheme (cyclescheme.co.uk) found that people who ride to work have fewer sick days as well as better punctuality and productivity. ‘Cycling is as close to…

Got a few pounds to lose? Or maybe you’re simply feeling out of shape? Before you hit the heavy weights and HIIT workouts, turning your attention to your postural body type could be key to getting the results you need and staying injury free. No matter how fit you are, your body’s posture can determine which types of exercises will best suit you. ‘Your posture is the foundation of your movement. If it’s poor, you’ll have pressure in particular areas of your body,’ says Nolan Sunnassee, founder of Online Personal Training (onlinepersonaltraining.tv). ‘Think of it like a motorway: if lanes are blocked off, the cars have fewer lanes to flow along so traffic builds up. It’s the same with your body – if areas are under tension or pinched off,…

INNER BEAUTY Nothing is more beautiful than a happy, confident and peaceful face. If lockdown has left you less than content, check out aromatherapy company Eve and Keel (eveandkeel.co.uk), which offers a range of crystal scents to help support your wellbeing. ‘Eve and Keel is all about balance,’ says founder Jennie Pinkhart, ‘but there is a massive difference in trying to bring yourself into better alignment vs aiming for perfect balance.’ Aim to create inner harmony by working with aromatherapy blends linked to your seven energy centres. Stability: Root Chakra Roller (£27), contains red jasper and black tourmaline crystals, plus frankincense to relieve anxiety and help you stay grounded. Courage: Solar Plexus Chakra Roller (£27), is infused with gemstone citrine, plus grapefruit to help you overcome self-doubt. MAKE OVER YOUR…

Spice it up Love cooking indulgent dishes? Help offset the effects by throwing in a spoonful of spice – scientists say it could help reduce inflammation in the body caused by rich food. In a study at Penn State University, scientists gave a group of overweight men a high-carb, high-fat meal containing six grams of a spice mix including basil, bay leaf, black pepper, cinnamon, coriander, thyme and turmeric. Results, published in the Journal of Nutrition, showed the subjects had lower levels of inflammation markers after the meal, compared to when they ate the same dish without spice. Inflammation markers can spike after a meal that’s high in fat or sugar. Chronic inflammation is linked to conditions including obesity, cardiovascular disease and cancer. The scientists believe the benefits are due…

‘The salsa and avo’ tang works well as a side with lots of dishes and salads’ Whether it’s movie night or family supper fun, there’s always a good time for tacos. But this finger-licking Mexican snack can be heavy on the fat and salt, as well as flavour. So BOSH! boys Henry Firth and Ian Theasby got to work creating their own lighter, nutrition-packed version. Bursting with colour, flavour and vegan goodness, their Ultimate veg tacos are full of protein and fibre. ‘These tacos are a feast for the eyes!’ say the healthy chefs. ‘They have everything you could wish for in a meal.’ ULTIMATE VEG TACOS Serves: 4 For the Roasted peppers • 1 red onion • 2 orange peppers • 3 tbsp olive oil • Salt and black…

‘A 5K run! I’d been planning to do my first one this Spring so hopefully I’ll be even fitter now!’ Jenny Taylor, Watford ‘I can’t wait to get back to doing triathlons, they’re usually the highlight of my summer.’ Susie Caroll, Sussex ‘I’m itching to start aerobics again and have a laugh with my mates. Working out at home isn’t the same!’ Trudi Collins, London THIS MONTH’S QUESTION What’s your favourite summer outdoor workout? Let us know on social media (left).…

FUEL UP! Worried you won’t have time to cook healthy meals and effectively fuel your workouts once the ‘new normal’ begins? Fear not! Plant-based meal delivery service, Planty (planty.uk) has now launched across the UK to deliver six, eight or 10 fresh-frozen meals to your door at a time that’s right for you – all you need to do is heat them up and soak up the nutrients! Full of fibre, protein and rich in vitamins and minerals, pick from nine different recipes including Red Thai Sweet Potato Curry, Shepherd-less Pie and Harissa Carrot Tagine. Prices start from £43.20 for six meals.…

3 OF THE BEST FACE MASKS FOR EXERCISE* Under Armour Sportsmask (£26; ua.com ) Coated in an anti-microbial technology proven to destroy COVID-19, this mask has been designed for athletes with airpockets for optimal breathability. It reduces spread of respiratory droplets by the wearer. 1Rebel Face Mask (£12; 1rebel.com ) Designed by 1Rebel boutique gym this soft, breathable mask is designed for studio and street alike. It’s adjustable and has a removable filter that lasts 14 days. Respro Ultralight Mask** (£46.99; respro.com ) Loved by cyclists but suitable for all exercisers, the ‘four-way stretch’ allows your face to breathe. The Hepa-Type sports filter is designed to cope with hot, polluted conditions. THE OUTDOOR GYM Hooray for David Lloyd Clubs – it’s…

3 OF THE BEST … HEALTHY RECIPE BOOKS One Pot Vegan (Penguin, £16.99) Find plant-based food a faff to make? From curries and fajitas to bakes and stir fries, all you need is a pot or tray to whip up these delicious-looking dishes from So Vegan. Healthy Little Tummies (Ryland, Peters & Small, £16.99) Keep the family healthy with these child-friendly vegan recipes from plant-based nutritionist Clare Power. Keto Kitchen (Kyle Books, £14.99) Want to go keto but don’t know where to start? Professional chef and keto devotee Monya Kilian Palmer shows you how with this beautifully shot book. GO VEGGIE, STAY SLIM Want to lose weight following lockdown? Try switching to a plant-based diet. New research shows people who eat less meat tend…

BREAKFAST ‘I usually eat oatmeal mixed with a protein powder from TRR Nutrition (I like TRR PRO Advanced Whey, vanilla flavour, £35.99, 900g; trrnutrition.com), with carrots, spices (ginger, cinnamon, cardamom, turmeric, salt, black pepper), sunflower and pumpkin seeds, chia seeds, peanuts, apple and soy milk.’ Drinks ‘Mostly water, lemon water and coffee!’ SNACKS ‘I always have something healthy on the go, such as nuts, mixed dates, pumpkin seeds, almonds, walnuts, almond butter, raw cacao and rolled in liquorice powder. My favourite treat is “nice cream”, frozen banana, berries and protein powder.’ Supplements ‘During training, I take bars, sports drinks and energy gels. These are for fast-release energy. I also take TRR Nutrition PRO Advanced Collagen (£38.99, 10 x 50ml; trrnutrition.com) to support my bones and joints, plus vitamin D, omega-3…

Aiming to complete a half-marathon walk? Try this by 12-week training plan from PT Matt Roberts (mattroberts.co.uk), designed to boost your strength and stamina. ‘This plan is great for motivation and confidence,’ says Roberts. Don’t skip the recovery weeks – you’ll need them! THE SESSIONS Strength training: A full-body strength workout will help stabilise your joints and keep your body efficient. It also helps prevent injury in endurance events. Try step-ups, walking lunges and squats, plus high-knees and squats. Endurance walks: Great for building stamina, these increasingly long weekly walks will ensure you get used to spending miles on your legs and build a strong foundation of fitness. Hill walks: Your Thursday workout, where you walk up and downhill, will challenge different energy systems and help improve your leg speed…

Whether you’re a dedicated runner or a fair-weather jogger, there’s nothing like the joy of running in the summer months. Long, light days and warmer weather make outdoor training a pleasure rather than a chore. Not only will you see your fitness levels soar, you’ll also reap the mood-boosting benefits of all that sunshine and vitamin D. Tempted to give running a try or take your training to a new level? Now’s your perfect opportunity. Here’s why you should start today, plus the best kit and tips to sun-proof your workouts. #1: ROAM FREE Some runners love to run off-road all year round, enjoying the mud, cold and wet. But if you’re more of a pavement pounder or treadmill runner, now’s the time to broaden your horizons and hit some…

Been spending a lot more time sitting down lately? Whether it’s WFH or binge-watching box sets, it’s easy to become more sedentary when you’re spending more time indoors – even if you’re doing regular workouts. Now, a new study of 21- to 35-year-olds, published in the American Journal of Preventative Medicine shows that replacing sedentary time with even light physical activity can improve mood and lower BMI and body fat across the next year. Just walking round your home while talking on the phone or standing up while doing daily tasks can count. ‘Taking steps to break up long periods of sitting may have an impact,’ says lead scientist Jacob Meyer. Try setting a reminder on your phone!…

Ask people what they’ve missed during lockdown and most will mention the joy of sharing food with loved ones. So, as social-distancing rules begin to relax and we look forward to those longed-for summer gatherings, what’s needed is some simple, tasty dishes you can rustle up without fuss. Enter food writer Megan Davies’ perfectly-timed, new recipe book Home Bird – Simple low-waste recipes for family and friends (Ryland Peters & Small, £16.99). Inspired by nostalgic meals and cooking for loved ones, Davies has created a collection of wholesome, seasonal recipes for the eco-conscious home cook. Full of ideas for feeding family and friends in a more sustainable way, there are ideas for fridge-raid meals, ways to stretch leftovers into tasty new meals and suppers for sharing, plus handy menu plans…

Alysia Montaño is an Olympic running champion, activist and mother of three. A seven-time USA champion and two-time world-champion distance runner, this amazing athlete knows all the secrets for fitting effective training around a busy life. Now, she’s sharing her fitness inspiration with the world through her new book Feel-Good Fitness: Fun Workout Challenges to Inspire Your Fitness Streak (VeloPress, £20.99). Designed for runners and non-runners alike, the book is packed with Alysia’s workouts, reimagined to be compatible with the ‘hustle of real life’. She offers a series of two-to six-week workout challenges that combine running, strength and circuit work. Most of the workouts take just 30 minutes a day and are adaptable for all levels. Kickstart your running, make training fun, push your limits – there’s something for everyone.…

Women ’ s Fitness BEST BUY SPEEDO HEXAGONAL MESH PANEL BIKINI £51; speedo.com ‘Merging style with substance, this powerhouse of a bikini works as hard as you do in the water. It looks great, thanks to the trendy cut and mesh panelling, but if I’m being honest with you, it feels even better. There’s lots of support around the chest, which is largely thanks to the sturdy underband and high cut. However, it also has an inner bra liner, which gives you the feeling of being totally supported. This two-piece really is the perfect fit no matter how fast you swim in the water. The drawstring in the bikini bottoms is super handy for ensuring a custom-sized waistband that’s neither too tight nor too loose – you certainly…

DID YOU FEEL MORE ‘ON CALL’ DURING THE PANDEMIC? ‘Absolutely, and that was heightened even further by the media in the beginning. Everyone wanted me to talk live at a moment’s notice, so I had to be hyper alert and constantly up-to-date on the latest advice as everything was changing so quickly. I felt a huge sense of responsibility to get it right.’ WAS IT HARD TO STAY POSITIVE? ‘Trying to maintain a positive voice did become stressful as the statistics worsened. I felt the urge to turn away from the media and go back to the NHS full-time, partly for my own mental health, and partly because I felt my purpose was to serve people on the front line – especially as I’d also had coronavirus. I signed up…