Innholdsfortegnelse for Issue 10 i Women's Fitness

The other day I was working out in the gym when I looked up in between sets and noticed that most of the women in there were half my age. Many of them were in better shape than me (in my mind, anyway). I felt a pinch of insecurity. Then I stopped myself from going down the path of negative thinking. I’m relatively fit. I have a clean bill of health. I have spent all of my adult life exercising. I have as much right to be in the gym as anyone else. Yet I know it’s perfectly normal for many of us to feel insecure about we look. However, I constantly remind myself it’s not just about how we look, but what we can do. People without six-packs can…

PROTEIN SOLUTION I used to get cravings for sweet foods at certain times of the month and I always ended up overeating just before my period was due. I’d eat well for about three weeks and then undo all of my good work in one week. Then I spoke to a friend who is a personal trainer, who encouraged me to eat more lean protein, and to have some protein with every meal, plus two small protein snacks during the day, such as a handful of nuts or a hard-boiled egg. I followed his advice and, much to my surprise, my cravings have completely gone and the protein seems to have really helped to stabilise my blood sugar levels. I’ve also lost weight and feel so much more in control…

Q HOW LONG HAVE YOU BEEN A FITNESS MODEL? I’ve been a fitness model signed with W Model Management for two years, but I originally began working in the industry as a commercial fashion model five years ago, while studying at University. Q WHAT’S YOUR FITNESS BACKGROUND? I was a runner, gymnast and dancer growing up, but I tried my luck at pretty much every sport, including football and basketball. Sport was always a huge passion of mine; it made sense to incorporate my lifestyle into my work, and signing with W Model Management soon made me realise that I had found my role in the industry. Q WHAT ARE YOUR FAVOURITE FORMS OF EXERCISE? Running, resistance training, high-intensity interval training and yoga. My mum and I also go on…

CARDIO ‘I run six days a week, and on four of those days I’ll do high-intensity sessions with interval training, fartlek work and hill sprints. I often split my training sessions, doing one 60- to 90-minute session in the morning, and a shorter 40-minute session in the afternoon. My focus is on improving my speed, power and technical skills rather than endurance, which people find surprising, but I like to train efficiently, so my body can recover easily and I don’t exhaust my reserves – my longest training runs are only around two-and-a-half hours. I always prefer to run outside unless it’s really bad weather and, when an event gets nearer, I try to train in similar conditions to the race, taking into consideration the altitude and terrain, so my…

• ‘For those who say they, don’t have time to work out, I would say drop the excuses and start moving! • ‘Remember, it doesn’t take an hour-long, high-impact, cardio workout to get remarkable results. The Xtend workouts are only 15 to 30 minutes and there are plenty of other workouts you can do in a time efficient way. • ‘Know that there’s no such thing as a magic pill. A good workout will challenge you, but with consistent effort, you have the ability to transform your body and mindset. • ‘Do it even if you don’t feel like it. There are days when I find it daunting. But I do wake up every day with the want and desire, with the grit and determination to do what’s right –…

Ultra-runner Carla Molinaro (carla molinaro.com), pictured above, who ran from Land’s End to John O’Groats in July, mainly runs outside, but finds the treadmill useful. ‘I do some tempo sessions on the treadmill when I am getting ready for a race and need to practise running at race pace,’ she says. ‘It’s a great way to keep a very consistent pace and it is one less thing to think about when you are running really hard. I also use the treadmill when the weather is horrendous. ‘Last year, I used a treadmill quite a bit when I was recovering from a stress fracture. I used an anti-gravity treadmill that takes some of the load off your body, so you can run without the usual amount of impact. ‘Here’s an example…

Use this compact, lightweight Gym Towel Quick Dry Microfibre Towel, £10.99 (amazon.co.uk), to wipe your face and body down regularly and keep your sweat to yourself – just don’t use it on equipment. While masks aren’t compulsory to wear in studios, wearing a performance face covering can help nervous exercisers feel protected. UYN’s Community Mask, £14.99 (ellis-brigham.com), is made with knitted technology so it’s seamless, stretchy and super-breathable – pop in the wash with the rest of your kit and re-use. Available in four colours, lululemon’s water-repellent, wipe clean Go Getter Bag, £128 (lululemon. co.uk), has a minimalist design suitable for work days and nights out, with stowable yoga mat straps to hold your mat in place and laptop storage plus all your gym essentials. Many yoga studios now ask…

MICRO RESOLUTION Avoid eating after your evening meal every day. Weigh yourself every day. Eat a planned lunch every day, rather than buying something on the go. Drink one glass of water for every glass of wine. Reform one of your snack habits, for example reduce your mid-afternoon snack to 100 calories. Sip water at first sign of hunger. Then wait 20 minutes before eating to check it is true hunger. Eat one of your daily meals more slowly and mindfully – savouring the taste and chewing your food more. Whether it’s butter on your toast, a plate of chilli or mayonnaise on your sandwich – serve yourself a fifth less. MAKE IT EVEN MORE ACHIEVABLE Every other day – or even just on a Monday, or after 11pm on…

WHY NOT TRY… Innocent Smoothies Innocent has launched three new additions to its smoothie range… Culture Crush, Up & Oat and Blue Spark. Blue Spark is a delicious blue blend containing apple, pineapple, white guava, white carrot, coconut water and a dash of spirulina. Culture Crush is a tasty blend of apple, mango, coconut milk and ginger, while Up & Oat is a new high-in-fibre breakfast smoothie containing apple, banana, oat, guava, cinnamon, flax seeds and chicory root extract. All contain B vitamins. They cost £2.29 for 300ml or £3.99 for 750ml. Available from supermarkets. PL ANT-BASED SUPPLEMENTS DR VEGAN® is a new range of ethical supplements for those eating plant-based diets. The entire DR VEGAN® range is designed to be 100 per cent compatible with every type of diet,…

Eat a balanced diet If you are cutting out dairy, you won’t be getting as much calcium and vitamin D, so eat lots of leafy greens, such as spinach. Think about supplements If you’re cutting out certain food groups, you might end up being deficient in specific nutrients. Speak to your doctor or a trained nutritionist about whether you should be taking a supplement. Be open to reintroducing foods If you haven’t had symptoms for a while, reintroduce small amounts at a time, and monitor any reactions. You might be pleased to find you can tolerate small amounts of these foods.…

DITCH THE YOLK? Q I love eggs and I often eat them. I’m trying to lose weight and I often hear that it’s best not to eat the yolk. Some people avoid yolk because it contains the majority of the egg’s fat. However, low-fat diets aren’t as effective as once thought. Fat helps you to feel full, gives you energy and is important for hormone balance. Cutting it increases cravings for carbs and sweet foods, which become stored as fat, especially around your middle. You’d also miss out on important nutrients like Iron, vitamin B2, B12 and D, which help your metabolism run smoothly. VEGGIE SUPPLEMENTS Q I don’t really like many vegetables – is it OK to just take a powdered supplement containing my five a day every morning…

Philip Kingsley Elasti-Styler, £30; philip kingsley.co.uk This treatment banishes frizz, boosts condition and adds shine, with phytolastin to enhance suppleness and vitamin E to condition and nourish hair. Green People Nordic Roots skincare range, from £19; greenpeople.co.uk Formulated with bi-products from the food industry, Green People’s new range is truly green. Ingredients include apple cellular water – extracted when making dried apple pieces for muesli. The liquid is rich in vitamins and minerals to boost elasticity and reduce fine lines. VitaSkin Vitamin C Gentle Daily Exfoliator, £16; hollandand barrett.com Using glass bottles and tubes made from aluminium instead of plastic, Holland & Barrett’s first clean and vegan skincare includes this cleanser with biodegradable micro-particles, plus kiwi seed and sweet orange oils to brighten and…

‘The lockdown period has been stressful on both our bodies and minds’ Active recovery Low-intensity activity will increase your heart rate, sending nutrient-rich blood flowing to tired muscles. ‘Active recovery is loosely defined as low-intensity exercise following a more strenuous workout,’ explains Morrison. ‘Examples include cardiovascular exercise such as walking or low-intensity cycling.’ Try the 20-minute Recovery Rides on the Peloton app (onepeloton.co.uk), with low resistance and impact. Assisted stretching Assisted stretch classes involve having a qualified ‘stretchologist’ perform targeted trigger point work and PNF (proprioceptive neuromuscular facilitation) therapy. The net result is an increase in range of motion, flexibility, and a lessening of aches and pains. StretchLAB and Flexology are open to appointments again. There are also home stretching videos available on Instagram@stretchlab. Restorative yoga Restorative yoga between heavy…

QUADRICEPS STRETCH • Stand on your right leg and grab your left ankle with your left hand. • Pull your heel up towards your bottom, keeping your knees together. • Keep the supporting leg slightly bent (i.e. not locked) and keep your torso upright. • Hold, then repeat on the other leg. HAMSTRING STRETCH • Lie on your back with your heels on the floor. • Extend your left leg up towards the ceiling. • Holding your left thigh, gently pull your leg towards your body. Hold. • Don’t bounce the stretch. • Repeat on the other leg. GLUTE STRETCH • Lie on a mat on your back. • Gently place your right ankle across your left knee. • Grab hold of your left thigh and pull your left knee…

‘Some yes and some no. I feel like they need to be very special, because there are just too many now.’ Fiona Russell ‘Personally they don’t do it for me. For all of my medals I like to go and run somewhere new with the race-day atmosphere.’ Helen Reardon ‘I’ve used a virtual race to get me back running and get into a set routine.’ Myrina Porter ‘They are a good idea, but not for me. I prefer running according to my schedule and time. Virtual runs don’t really inspire me.’ Jennifa Kgadi Mohale…

• Train at the right time of day for you when your energy levels are at their best. Then commit to training during that timeslot each time. I am at my best between 8:30am and 11am. I like to get it done earlier so I can make good use of the endorphin rush. • Stock up on your favourite go-to healthy snacks – don’t let the cupboards run dry. I always have a healthy and filling brunch at around 11am after I’ve trained which sets me up for the day. When I’ve started the day off well, I find it much harder to let myself down later on. • Find training methods that you enjoy – perhaps you can find a great class at your gym, or you really enjoy…

• ‘Trail running is a more complete form of running compared to pounding pavements, because your body recruits more muscles to keep you balanced as you run uphill, downhill and over different terrains. Your heart will also work a lot harder compared to running on a flat surface.’ • ‘Running off-road gives you the opportunity to connect with nature, breathe in the fresh air and take in all the amazing views. You definitely don’t need to go to the extreme of running up mountains to enjoy the benefits of the fresh air and nature.’ • ‘Training in a natural environment is also brilliant for the mind, as it helps you to disconnect from society and train your brain to speed up its reactions.’…

Advantages… + Beating the weather When the wind is howling or rain is plummeting down, you’d rather be anywhere than outside. A treadmill comes in handy: it takes the weather out of the equation. You can ramp up the speed and elevation, and crack on with your session. + Good for speed work To get the most out of your interval training, you need to be doing the reps at a precise speed and distance. However, it can be hard for most runners to accurately judge pace while training on a track and this becomes even more difficult when training on the open road (unless you’ve got a handy GPS watch). With a treadmill, you know exactly what your speed and distance is. + Perfect for easy runs Easy runs…

With gyms back in business after a four-month absence, many have happily ditched their lonely home workouts to return to exercising in communal environments once again. But for some former gym bunnies, the idea of getting a sweat on while surrounded by others is an understandably daunting prospect. Despite fitness studios having put social distancing and cleaning protocols into place, a big concern among those nervous about returning to the gym is contracting coronavirus via shared fitness equipment. Others have been put off by the inconvenience of not being able to shower after a workout. With the right preparation, there’s plenty you can do and use to adapt to your gym’s new normal and get the most from your gym membership. Discover the gym essentials you need to feel safer…

Living Proof’s multi award-winning Perfect Hair Day Dry Shampoo, £19 for 198ml (livingproof.co.uk), might be on the pricey side, but once you try it, you’ll never look back. Once sprayed, the clever patented technology actually cleans your hair to absorb oil, sweat and odour, and leave your hair looking, feeling and smelling fresh. Plus, it doesn’t leave any powdery or gritty residue in its wake. A travel size is also available. The new dinky-sized Natural Deodorant Co. Active Orange + Bergamot 10g Mini Deodorant Balm, £4 (naturaldeoco.com), is perfect for boosting your odour protection on the go, thanks to the fast absorbing formula that combines antibacterial magnesium oxide, sweat-busting sodium bicarbonate and clay to cope with even the toughest of workouts. Spritz on some soothing Pretty Athletic Workout Glow Hyaluronic…

Slashing food intake to 800 calories a day, fasting twice a week or an outright ban on cake – a wave of quick-fix diets is coming at us right now. Facing a new obesity policy urging us to get in shape to beat coronavirus, it’s tempting to go quick with our weight-loss resolutions. A drastic regime, designed to reduce a morbidly high BMI in a matter of weeks, might be just what the doctor ordered. But, for most of us – especially when we just need to lose a few pounds – radical dieting will inevitably fail. A high percentage will dump their extreme diet before they reach their goal. ‘Aiming for huge and rapid weight loss can seem appealing when you are desperate to change, but you will struggle…

Coconut water Helps to replenish vital electrolytes (potassium, sodium, magnesium), which are often depleted under stress. Matcha green tea Has antioxidants such as epigallocatechin gallate, shown to boost metabolism. Miso soup Cravings for salt are common under stress, as the adrenal glands are involved in balancing sodium levels. Miso soup is a low-calorie warming way to satisfy cravings. Tomato juice Valuable vitamin C, essential for adrenal health, and potassium, often low when you are under stress. Chamomile tea A medicinal herb used as a natural stress reducer. It has been shown to promote restful sleep and reduce symptoms of anxiety.…

1 Monitor timings Write down the timing of meals. Sometimes reactions take a while to show up, so this will help you to link any suspect foods to the reactions experienced. 2 Be specific Jot down the quantities of each food so that you know exactly how much of the suspected food you’re ingesting. 3 Note down symptoms Record literally everything that passes your lips, so this means not just food but also drinks and medication, in order to pinpoint any patterns. Jot down when the symptoms happen and also how long they take to subside.…

After months spent exercising at home, UK gyms opened their doors to members in late July. But experts warn that a season of scaled-back exercise requires a slow return to activity. ‘Diving straight into intense training, without taking time to rest sore muscles or replenish energy levels, can cause more harm than good,’ says Jo Watson, co-owner of London fitness studio Body Society (bodysociety.co.uk). ‘It can result in overtraining, stalling progress and serious injury.’ Recovery isn’t anything new and chances are you’ve already been resting between workouts, but the focus is on recovering in an active way – not simply putting your feet up – with recovery-focused activities such as foam rolling, yoga, stretching and other low-intensity exercise. ‘There are two main types of recovery – active and passive,’ explains…

‘I fell in love with fitness’ I got serious about fitness when I was about 23. I was in a job working as an environmental scientist working long hours. I didn’t eat healthily or exercise and I gained weight. I joined a gym and started going to Les Mills classes. I got addicted to exercise and started trying different workout plans. I started eating better and I lost weight. I began working as a personal trainer. ‘My weight went up and down’ My weight used to fluctuate as I would go through periods of being really strict with diet/exercise and then not caring and eating whatever I wanted. I’d always be criticising my body. ‘I am now consistent with my food’ Once you get into a good routine of healthy…

ALL IN ONE Catsuits have made a comeback and are now de rigueur for yoga and Pilates classes, thanks to the way they work with your every movement and keep you covered in all poses. Silou London’s new fully-lined Tatiana Bodysuit, £169 (siloulondon.com) is made from moisture-wicking, thick, flexible fabric that never goes see-through and supports the body for a sculpted look – also perfect for travel, worn under ski wear or paired with an oversized sweater and sneakers after training. • For the ultimate in comfort, look for seamless styles that are incredibly stretchy and banish chafing for good. • Into high-intensity activities? Choose a one-piece made from compression fabric, to boost performance and aid recovery. • Invest in a good-quality bodysuit that has thick, supportive, opaque fabric to…

Work  ‘I began dancing at the age of three years old and haven’t stopped since. After dancing professionally and graduating from college, I found myself in uncharted waters as I sought to navigate how to marry my passion for movement with another passion of mine, entrepreneurship. I initially became a Comprehensive Classical Pilates instructor, which opened a pivotal door for me to eventually develop Xtend Barre. ‘With consistent effort, you have the ability to transform your body’ ‘My first job as a professional dancer was working with Disney as a Principal Dancer on its cruise ship. I was 19 years old and travelling the world while working with some of the most talented performers; I was living a dream life doing what I absolutely loved to do. I continued to…

‘Make sure your position is correct. Beginners should start slowly and concentrate first on technique. Common mistakes people tend to make include bending the elbows, lifting the hips too high and rounding the lower back, which can be painful,’ says Jodie. ‘Mountain climbers are an advanced variation of a plank, so make sure you squeeze the abs to prevent unwanted body movement while moving the feet back and forth. Another mistake people make is bouncing on their toes. It may feel like you’re working harder, but you won’t be engaging your core muscles properly.’…

✔ Fartlek – an unstructured session where you run at random different speeds. Ideal for indoor workouts to break up the monotony and challenge your fitness. ✔ Tempo runs – where you warm up for five minutes and then run at a speed that is bordering on the edge of discomfort for set blocks of time, then have recovery intervals in between where you jog or run at an easier pace. During the tougher blocks, you’d only be able to speak a few words. ✔ Hill sessions – many treadmills offer an incline function, enabling you to create the effects of running uphill. Some short, sharp sessions will get you fit. ✔ Interval sessions – ideal for getting fitter and easily controlled on a treadmill. Choose your speed and then…

Many of us give up on our fitness goals when life gets busy and we think we just don’t have the time to work out. Yet short workouts can be effective, as long as you work hard and do them regularly. Fitness instructor Nicki Petitt, also last month’s cover model, has compiled this 15-minute workout you can do from home. You only need two medium/heavy dumbbells. Perform each exercise as a circuit for 35 seconds, have 25 seconds’ rest and then repeat the same exercise for another set (same intervals) before moving on to the next exercise. FIRE HYDRANT Good for your glutes • Start on all fours, hands directly under your shoulders, hips directly over your knees. • Lift your right knee out to the side, squeezing your right…

Scientific research points to the slimming benefits of regular cow’s milk. A study, carried out by the University of Guelph, in Canada, revealed that drinking 250ml of cow’s milk every day could cut the risk of Type 2 diabetes and lower the risk of obesity, which means that if you’re looking to drop any excess pounds, drinking milk could be part of the solution. Researchers discovered that when drinking milk in the morning, blood sugar levels were lower throughout the day. It’s believed that protein content in the milk exerts these effects, by releasing hormones which slow down digestion and reduce hunger. Study participants were given a glass of either high-protein milk, milk with a normal level of protein, or water made to taste like milk. The dairy drink was…

They are often used interchangeably, but food intolerances and allergies are actually very different issues. The Food Standards Agency estimates that around 10 people a year in the UK die from severe allergic reactions to food. An allergy is where the immune system perceives a specific food as a threat and releases antibodies to fight it. The immune system then produces immunoglobulin E (IgE) antibodies to the allergen, which trigger other cells to release substances that cause inflammation. ‘The body rejects and attacks certain foods, and although the symptoms are often mild, they can also be extremely dangerous and life-threatening,’ says Chloe. Even small trace amounts can cause nasty reactions, such as eczema flare-ups, vomiting, diarrhoea or lip swelling, and in extreme cases, allergies can be fatal. Fortunately, food allergy…

Listen to your body Most of us lack energy when we’re on our period, so a high-intensity cardio session may not be the best choice. Look to do a strength-based workout with slower, controlled movements that support your joints and any cramping or lower back pain. Think of the benefits of exercise There are a lot of benefits to working out during your period. Exercise increases blood circulation, which helps to reduce menstrual pains, fatigue and headaches and also releases endorphins. Drink plenty of water Blood loss and an increased body temperature will increase your fluid loss. Listen to your body and stay hydrated. If you’re lacking energy, turn to exercise for your fix instead of increasing your caffeine intake.…