Innholdsfortegnelse for Issue 9 i Women's Fitness

It’s often said by coaches and mentors that we can’t control what happens to us but we can choose how we respond. With the pandemic still prevalent, we still face challenges, but we can all choose to take care of ourselves. Did you know that just 30 minutes of moderate-intensity exercise can boost your immune system immediately? Apart from reducing your risk of heart disease, cancer and dementia, it can also improve your mental health. The charity Mind says that regular cardio exercise can be more effective at treating mild depression than antidepressants and can reduce depression risk by 20 per cent. During lockdown, a third of the population said they did more exercise. Keeping it up now that restrictions have been eased can be a challenge. Time pressures can…

SURF’S UP! Unleash your inner Bond Girl (or aquatic superhero) in a one-piece swimsuit that will protect you from the elements in style. Fully lined with built-in UPF50+ protection from neck to ankle, Une Piece’s Original Sexie Rashie Springer Luxe Suit (£185 in UK sizes 6-20; unepiece.com) is perfect for surfing, stand-up paddle boarding and long active days at the beach – just add water. Here’s our top tips for summer swimming: • If you prefer not to flash the flesh in swimming pools, opt for a chlorine-resistant style. • Choose a full-coverage swimsuit with high sun protection – and save a fortune on sunscreen. • Look for designs with super stretchy fabric and extra-long zips for easy on-off ability. SOUNDS GOOD If you power your workouts with music, you…

Variety: ‘The variety of training keeps things interesting and it’s a great way to train with others if you have friends who only swim, run or cycle. Train with them in their individual discipline and put everything together later.’ Suitable for everyone: ‘Triathlon is a very inclusive sport and open to all abilities with various distances on offer. It also has a great social scene. Check out British Triathlon (britishtriathlon.org) to find your local club, and receive support and advice on getting started.’ A new challenge: ‘If you want something different or feel the need to challenge yourself more, triathlon is for you. Most swimmers only swim in a pool while triathlon is done in open water, so it pushes you out of your comfort zone.’…

Virtual races used to be the lesser-known sibling of mass participation events – not everyone knew of their existence, and those who knew of them didn’t consider them “real races” – but with more events having been cancelled due to the pandemic, virtual races have become important to many. Involving completing a set distance on a route of your choosing, virtual races rely on GPS data to compile results. Fitness fans can’t get enough of them. Helen Taczynski, a club runner and recent convert to virtual events, has discovered that they’re a great source of motivation. She says: ‘I’ve done virtual relays and parkruns, which have been a good way to track my progress after having a baby.’ But is racing remotely really a viable alternative to competing in real…

Nicki Petitt is a 35-year-old PR consultant who has been running her own PR company for five years. Based in Surbiton, Surrey, Nicki works with start-up companies and global brands, including sports apparel and home fitness apps, as well as race organisers. She juggles her busy PR job with running her ‘side hustle’ business – fitness coaching. Before the pandemic, she was coaching F45 classes in Tooting, South London. Now she has adapted her coaching and teaches classes online through Zoom, which has transformed her training and reignited her love for coaching. She also trains the teams at Red Bull and Amazon every week. Nicki’s main job in PR involves sedentary hours in front of a laptop, so we were curious to discover how she manages to stay in such…

Work ‘CrossFit is always so much fun because it’s so varied’ ‘Growing up, I played a lot of sports and was very competitive, always wanting to be stronger than the boys. After university, I became a firefighter and trained hard to carry all the equipment myself. I also played football semi-professionally until taking up amateur-level triathlons and duathlons aged 26. I was good enough to represent Great Britain in my age division, but not to go professional so, to get stronger and fitter, I tried CrossFit in 2009. My first workout involved running, pull-ups and kettlebell swings, and it was exhausting. But I instantly fell in love with the training methodology and community, soon training mornings and afternoons on my days off.’ ‘I began entering small events and winning, reaching…

With almost a third of the British population having more unhealthy snacks (according to a recent OnePoll survey) and one in four people admitting to drinking more alcohol, it’s hardly surprising that some of us may have put on a few pounds during the pandemic. With lockdown easing, you may be anxious to get back in shape, but most of us don’t want to follow an overly restrictive diet. Our four-week meal plan will keep your energy levels high, enabling you to work out effectively and get results. The plan is big on flavour, high in protein and also packed with nutrients. And of course, for best results, you need to combine the eating plan with regular exercise. The fat-burn workout starting on page 62 will torch calories and help…

Who knew that 2020 would turn out to be such a complicated year? Navigating this ‘new world’ that we have found ourselves in post-lockdown has sparked many different emotions, from fear and anxiety to frustration and depression. According to the Office for National Statistics, a third of British adults have said that the pandemic has negatively affected their wellbeing, with almost half of people reporting high anxiety levels. In June, Nuffield Health reported that around 80 per cent of Brits working from home felt that lockdown had negatively affected their mental health. A quarter said they were struggling with isolation. Now more than ever we are seeking ways to soothe our stress – and food has universally become a popular choice to make us feel better. It only takes a…

Westlab Magnesium Flakes To relax before bedtime, start adding a sprinkling of magnesium flakes into your bedtime bath. As the crystals dissolve, the mineral levels of your bath rise, releasing an exceptionally calming and relaxing effect. As an important mineral, magnesium is used to help us sleep and regulate blood pressure and is also essential for bone health. A lack of it could lead to low energy, excessive fatigue and irritability. £8.99 for 1kg, available at westlab.co.uk or from health stores. SLEEP SOLUTIONS More than half the UK population has struggled with sleep during lockdown, according to a study by King’s College London. Johanna Scheutzow, a Business Psychologist at Thrive (thrive.uk.com), says: ‘Anxiety triggers our flight or fight system, which creates responses like adrenaline and cortisol release. These prepare us…

It’s natural for all of us to worry from time to time. Usually, our anxious thoughts will pass, or the everyday things that have caused concern will work themselves out in the end. However, constant worrying or feeling fearful for much of the time could be a sign of anxiety. It’s important to address anxiety and worry, as they can have a detrimental effect on our health in the long term. Before lockdown started, The World Health Organization (WHO) reported that one in 13 people globally suffers from anxiety. While it can seem frightening at the time, worry and anxiety can be controlled… ACCEPT HOW YOU’RE FEELING If you feel anxiety setting in, don’t try to convince yourself it’s not happening. Allow your feelings to wash over you. Repeat affirmations…

Lockdown taught us the importance of trying new things. ‘Embracing challenges, mental or physical, gives us an opportunity to grow and improve ourselves’, says Abreu. ‘I recently learned to ride a bike and, now I’ve broken this fear, I have the opportunity to ride to work if I want. By getting out of your comfort zone, you can discover new hobbies and potential passions. Taking on challenges is accepting that you will face adversity, but that you’ll overcome it and emerge far stronger than you thought.’ Whether you want to sign up for a charity mountain climbing event, travel on your own or learn to swim, now’s the time to feel the fear and do it anyway.…

EDITORIAL EDITOR: CHRISTINA NEAL ART EDITOR: JENNIFER RATCLIFF SUB-EDITOR: CLAIRE CHAMBERLAIN THANKS TO: EVE BOGGENPOEL, JOANNA EBSWORTH, SARAH SELLENS ADVERTISEMENT SALES TANDEM MEDIA MANAGING DIRECTOR: RICHARD ROWE 01233 228750 RICHARD@TANDEMMEDIA.CO.UK ACCOUNT MANAGER: HANNAH LEES 01233 555737 HANNAH@TANDEMMEDIA.CO.UK AD PRODUCTION MANAGER: ANDY WELCH 01233 220245 ANDY@TANDEMMEDIA.CO.UK MANAGEMENT  CHIEF EXECUTIVE OFFICER: STEVE WRIGHT CHIEF OPERATING OFFICER: PHIL WEEDEN MANAGING DIRECTOR: KEVIN MCCORMICK RETAIL DIRECTOR: STEVE BROWN AUDIENCE DEVELOPMENT MANAGER: ANDY COTTON SUBSCRIPTIONS MARKETING DIRECTOR: GILL LAMBERT SUBSCRIPTIONS MARKETING MANAGER: NICK MCINTOSH HEAD OF EVENTS: KAT CHAPPELL PRINT PRODUCTION MANAGER: GEORGINA HARRIS PRINT PRODUCTION CONTROLLER: KELLY ORRISS…

HOME WORKOUTS I have been going to the gym for 25 years six days a week. When I got the message that I knew was coming – that the gym doors were closing – I panicked. I decided the best way to keep my fitness going was to have the same plan but adapt. And I did – better than I could have imagined! I searched the shed and found two sets of dumbbells, two kettlebells and an old camping mat. My garden has become my gym. Lunges up and down the lawn get the neighbours’ curtains twitching! The stretching and abs exercises I found boring are now enjoyable as I can look at the sky while I do them. It’s even relaxing. No fancy new gym gear needed. The…

Berghaus Voyager Tech Tee, £28 Light as a feather, supremely comfy and packed with technical features, this T-shirt is a must-have for the trails and outdoor workouts. It has many tricks up its (short) sleeves, including built-in UPF 30+ sun protection, odour-resistant fabric technology and total breathability. berghaus.com Brooks Run Wild Collection Brooks has given two of its most popular running trainers – the Adrenaline GTS (£120) and the Glycerin 18 (£140) – an on-trend makeover with the new Run Wild Collection, featuring snake and leopard designs.brooksrunning.com Head’s Match Romper, £90 This item blends function with style thanks to the integrated bra, mesh inserts for enhanced breathability and a racer back for complete freedom of movement on court.head.com Body Language Reversible Margo Sports Bra, £62 This Body Language Reversible Margo…

When lockdown began, few of us expected it to be a positive experience, but being furloughed or working from home gave many of us more time for working out. Indeed, research shows not only were two-thirds of Brits embracing exercise, 42 per cent of us were training even more than before. Not only that, we were trying out new types of exercise and falling in love with activities we would not otherwise have tried, such as running. If you’ve been training more, you may be wondering how best to plan your workout routines now that restrictions have eased and we’re getting back into our normal routines. Should you go back to the gym? What’s the best way to fit in exercise now you’re back at work? Is it OK to…

INJURY PREVENTION HOW CAN YOU WARM UP SAFELY FROM HOME? Sticking to home workouts? You may be wondering how to warm up from home when equipment is limited. ‘At home is really no different to anywhere else,’ says physiotherapist Stuart Mailer. ‘Start by mobilising your joints by doing shoulder, arm and ankle rotations, and also trunk rotations. You can gradually increase your heart rate and body temperature by marching on the spot and doing shallow squats or calf raises.’…

March Holl, professional head of physiotherapy at Nuffield Health (nuffieldhealth.com), reveals how to stay safe and healthy… • Train wisely – too many people enter events without appropriate training plans. There are plenty of plans out there offering structure and a gradual increase in pace or distance. (Nuffield Health has a number of free programmes online). • Stretch out – you can’t go wrong with a 10-minute warm-up to increase your heart rate, and a few dynamic stretches of your largest lower limb muscle groups. • Recover right – dynamically stretching your big muscles, such as your quads, glutes, hamstrings and calves, can help to reduce injury risk. • Drink up – there’s a greater risk of heatstroke when it’s warm. Keeping well hydrated and using UV sun protection are…

You may be wondering how long it will take you to regain your fitness if you haven’t trained much during lockdown. Jeff Archer, founder of corporate wellbeing company The Tonic365 (the-tonic.com), says: ‘The speed of your results will depend on whether you’ve been in good shape for most of your life and have recently lost fitness, or whether you’ve been unfit for a while. This timeline will help you plan your approach.’ If you’re unfit Up to 9 months: Begin with 1-2 training sessions a week for 8 weeks, increase this to 2-3 training sessions for 12 weeks and then focus on 3-4 training sessions every week for 16 weeks. If you’re moderately fit Up to 6 months: Begin with 2-3 training sessions a week for 12 weeks and then…

• For breakfast, I have overnight oats with peanut butter, chia seeds, frozen berries and a coffee. A second breakfast has become the norm due to the early morning classes I teach. • Protein, light carbs and veg for lunch/dinner – I have red meat or fish. • I snack on fruit, nuts or protein bars – whatever is quick and easy to eat while I’m in ‘PR mode’ writing editorials and pitching stories. • Always a protein shake after a training session, too. • That said, I do love my food and I enjoy the occasional tasty pizza or donut for a treat.…

Being aware of your breathing can teach you to reconnect mind and body. Being mindful of your breath during yoga gives you a focus that helps you stay connected to your centre even though the postures change moment by moment. Your breath is important as it initiates every movement. Use an in-breath for poses that open the chest, such as raising your hands overhead, releasing into a backbend or lengthening your spine before a twist. By opening your chest and side ribs, they create space in your body so you can move more fully into a pose. Use an out-breath for postures that close the body, such as lowering your arms or bending forwards. Exhaling also stimulates the parasympathetic nervous system so when you want to quieten your mind, lengthen…

• ‘If you get injured, focus on what you can do. When I broke my knee, I couldn’t run or squat, but I could improve my gymnastic handstands.’ • ‘During workouts, avoid getting consumed with how much you have left to do. Focus on completing smaller goals, like finishing a set of burpees. By taking one step at a time, workouts become more manageable.’ • ‘Don’t feel that you have to work out. See exercise as an opportunity to move when a lot of other people physically can’t. Exercise isn’t a punishment, it’s a treat.’…

Cardio is part of the package, as it will help you burn fat. It will burn calories and help elevate your metabolic rate, so that you burn more calories after you’ve been exercising. You don’t have to do hours of cardio, but aim for a total of 150 minutes per week. Break this down to suit you. Five lots of 30 minutes per week is fine, or six lots of 25 minutes per week. If you have a busy day, you don’t have to do all your cardio at once. Try three lots of ten minutes instead of one 30-minute block. Be sure to do some interval training to push yourself harder and burn more calories. This means working out at a high intensity for a specified period of time,…

Shop more efficiently with our helpful hints • Plan ahead – make a shopping list before you hit the supermarket, as this will help you to veer away from unhealthy foods and make more nutritious choices. • Be organised – if you’re short on time, buy pre-chopped veg and bagged salad as a convenient option to whizz into healthy meals. • Choose seasonal foods –eating with the seasons will help you to cut costs and is a great way to enjoy locally sourced foods that haven’t travelled thousands of miles. • Never go shopping when you’re hungry – it’s very easy to over-fill your basket when you are starving hungry, and you may end up filling it with unhealthy treats. Make sure you have a fairly full stomach when you…

CHILLI DOG USING GOSH! VEGGIE SAUSAGES SAGE, LENTIL & BLACK PEPPER Serves 4 Prep time: 10 mins / Cook time: 15 mins Nutrition info per 100g: Calories: 131 Fat: 3.7g (of which saturates 0.6g) Carbohydrate: 19g (of which sugars 3.9g) Protein: 4.2g ■ 1 packet of Gosh! Veggie Sausages ■ 1 baguette, cut into 4 pieces ■ 3 tbsp of olive oil ■ 1 small red onion, chopped ■ 400g of tinned refried beans ■ 4 tbsp of tinned chopped tomatoes ■ 10 cherry tomatoes chopped ■ 1 fresh chilli, chopped ■ 15g of coriander, stalks chopped and leaves reserved ■ ½ lime, juiced For the Onion Relish ■ Glug of olive oil ■ 2 red onions ■ 1 tbsp of brown sugar ■ 4 tbsp of red wine vinegar…

• ‘Try linking a new habit to an existing good one for greater success. For example, if you want to be better hydrated, drink a glass of water after brushing your teeth, which is already an established habit.’ • ‘Studies show that if you repeat something 15 to 20 times, it becomes habit and you do it without thinking. The more straightforward and simple the habit, the better.’ • ‘Start with tiny changes that are ridiculously easy. Choosing to put on your trainers and activewear in the morning might be the difference between a leisurely stroll and a full-body workout later in the day – or not exercising at all.’…

Little B Hand Wash, from £8; bramleyproducts. co.uk This cute biodegradable liquid soap for kids with naturally antibacterial lavender includes a Hand Cleansing Gel (£12), with anti-viral tea tree oil. Nice. Virtue Exfoliating Scalp Treatment, £44; cultbeauty.com  If your hair is still suffering from lockdown, try this treatment clinically proven to restore the structural integrity of hair. Rice beads and fruit enzymes slough away oil, dirt and dead cells on your scalp, while Alpha Keratin 60ku nourishes individual strands of hair. Seoulista Wonderberry Skin Defence Instant Facial, £7.99; seoulistabeauty.com Created by dermatologists for gym-goers, this serum helps shield skin from sweat, chlorine and sunlight. Pomegranate reduces inflammation and raspberry decreases oxidative damage. Bio Scents Eucalyptus + Peppermint Body Oil, €20; bio-scents.com Relieve…

‘Our gym has new hand-washing facilities outside, equipment sanitising and outdoor classes with fewer people, so I’m not nervous.’ Helen Reardon ‘Ecstatic, I have gained 3kg during lockdown while I was trying to lose 7kg, so now I need to lose 10kg!’ Harriet Kubheka ‘I’ve got a good routine going at home, so I’ll hold off until next year.’ Anna Holly Miners ‘I’d love to go back, but I am anxious. I do practice good hygiene, but not everyone is on the same page.’ Aura Norman…

‘Distribution of weight becomes more instinctive and natural, allowing for a more planted feel’ In recent years, there has been a rise in the popularity of barefoot running and walking, with the accepted theory that humans were designed to move unshod, the muscles of the feet working together with those of the legs to propel the body in an efficient way. Many different running and walking shoe styles have been designed over the past decade using the principle of the zero-drop or minimalist outsole, making for a barefoot-style gait. The one thing they all have in common is a flexible upper, flattened sole and little in the way of underfoot cushioning. With the constant evolution of the fitness industry, it makes sense that the popularity of barefoot shoes for running…

PICK OF THE MONTH INOV-8’s new TRAILSHELL Jacket Ideal for summer, this waterproof jacket with a Pertex® shield to keep you dry is extremely lightweight, making it an ideal running jacket. It weighs just 140g and is highly breathable, allowing heat to move through the jacket to help you regulate your body temperature. Tested by our editor in the rain, it kept her dry and the lightweight feel was great. Available in sizes 6-16. £150, inov-8.com 30% of Brits worked out more during lockdown Yet many Brits still feel they should look fitter. Home exercise app Eastnine.fit conducted research that revealed 58 per cent of 25-to 34-year-olds felt obliged to do more exercise, with 56 per cent saying social media was the main reason for the pressure. Some 30 per…

Follow these hygiene tips from Dr Simran Deo at UK-based online doctor, Zava UK (zavamed.com/uk/). ✗ No grunting COVID-19 is spread through water or mucus droplets from the nose and mouth, and when we’re exercising we’re likely to breathe more heavily and frequently, increasing the chances of these droplets being created and spreading to surfaces. You spread more droplets when talking loudly, shouting or grunting, so try to keep it down while lifting those weights. ✗ No spotting Stay two metres away from others. This might mean spotting is tricky unless you’re at the gym with someone you live with – so only attempt weights you’re safe with. ✔ Clean equipment Wipe equipment after use and make good use of wipes and antibacterial sprays. Try to use these before and…

1 TWIST JUMPS Good for raising your heart rate • Stand with your feet hip-width apart and your arms at a right angle at your sides. • Keep your knees slightly bent. • Twist your upper body towards the right. • Jump up. • Twist your legs over to the right and your upper body over to the left. • Land allowing your knees to bend to absorb the shock. • Alternate as fast as possible for your one-minute time limit. Tip: Keep your back upright and focus on one point in front of you, rather than twisting your head with the movement. 2 BACKWARD LUNGES WITH OVERHEAD RAISES Good for your legs, shoulders and cardiovascular fitness ‘When lunging, always keep your upper body upright’ • Stand with your legs…

Choose 1-2 snacks each day, depending on your activity levels… • Protein smoothie made with 1 scoop protein powder, 250ml almond milk or semi-skimmed milk and 1 banana. • 100g low-fat Greek yoghurt with 50g berries. • 2 squares of dark chocolate. • 1 apple with 1 tbsp peanut butter. • Small pot hummus (70g) with vegetable sticks. • 100g cottage cheese, plus a handful of grapes. • One Pro Nutrition Protein Bar – Peanut & Cacao. • Small bag (20g) of salted popcorn.…

• Always warm up at the start of each exercise session A typical warm-up should last for at least five minutes and be appropriate to your workout. • Cool down at the end of each exercise session for around three to five minutes Gradually bring your speed down to give your heart rate a chance to return to normal and avoid any dizziness caused by blood pooling in the legs. • Don’t increase volume and intensity at the same time Add volume gradually by around five minutes at a time or keep the volume the same and increase intensity gradually. Increasing volume and intensity at the same time will increase your injury risk.…

Detox diets still remain popular, but do you actually need to follow a detox plan for your body to do it? We ask Elle Fox, a naturopath from the College of Naturopathic Medicine (www. cnmcourses.com)… ‘Detoxification is an important process the body undertakes in a variety of ways in order to keep its “house” clean. Men have four avenues of detoxification (breathing, sweating, urine and stools), while menstruating women have five avenues (the four above plus monthly menstrual blood). If any of these elimination processes becomes compromised due to medications, poor diet, living conditions or emotional problems, toxins will start to accumulate and the body finds it harder to do housekeeping. It’s like putting your bins out for collection and the binmen not taking them: over time, rubbish will pile…

SWEET SOLUTION? Q I try to eat healthily… should I be worried about sugar in fruit? Fruit is loaded with nutrients; however, you do need to beware of its sugar content. Fructose, the most common form of sugar in fruit, is far from harmless. In excess, it can lead to fat storage around the liver. Keep to two pieces of fruit per day. Berries, cherries and apples are best; mangoes, pineapples and grapes are high in sugar, so advisable in moderation, as are dried fruits, fruit juice and smoothies. MIDDLE-AGED SPREAD Q I’ve put on weight since reaching middle age and I’m trying to adapt and change my workout, but I also think I need to change my diet. Should I cut back on carbs? In middle age, our hormone…

The risks and benefits of using popular herbal supplements, such as valerian, kava and passionflower extract, to treat anxiety are not fully understood and more research is needed. It’s important to be aware that supplements may interact with medications or existing medical conditions, so check with your pharmacist before you use them. Caffeine, alcohol, high-sugar foods and smoking can all increase symptoms of anxiety, so reducing or stopping these is recommended. An increase in the amount of time we spend looking at our screens is also linked to anxiety, so scheduling tech-free time can help. Try to maximise your sleep, as sleep deprivation makes everything worse. Simple steps such as a good sleep routine, winding down before bed and making sure your bedroom is cool and calm can improve sleep.…

As an avid gym goer who works in fitness public relations, I’ve been meaning to do a PT course for years, but never found the time to commit. So, I used my free time constructively during lockdown to learn a new skill and educate myself in body movement and personal training. I hope this qualification will boost my credibility in the industry, and I would love to put my new skills into practice when studios reopen, as I live for the energy of exercise classes and would love to teach them alongside my full-time job.’…