Innholdsfortegnelse for December 2020 i Women's Fitness

Have you been working from home lately? I started working from home five years ago, so I’m used to the distractions (deliveries, cat and neighbours!). One thing I started doing when working from home was exercising first thing. I always work out when I wake up, so that my exercise is done for the day. It takes priority over everything else, because health is my number one priority. I’m not a ‘morning person’. I don’t wake up feeling refreshed. Quite the opposite! It takes me a few minutes to get my brain in gear. Yet over the last year, I have retrained my body to adapt to morning workouts. Motivating yourself to exercise is a mind game. Even if you feel tired, most of the time fatigue is mental rather…

Do you like exercising outside during the winter or do you prefer to work out indoors? ‘As a runner, I love it – it only takes ten minutes to warm up and it’s much nicer than running in the heat! The only part of winter I find a problem is when pavements get icy.’ Helen Reardon ‘I’m never going to prefer exercising indoors. Being outside is important for me in the winter when there’s less available light.’ Lara Dunn ‘I hate it – I miss the summer! I struggle with the cold, and function so much better in the warmth.’ Andrea Kingdon…

Q‘Why are short workouts effective in terms of fitness and fat burning?’ Dan Roberts, strength & conditioning coach and founder of Dan Roberts Group (danrobertsgroup.com) ‘Short workouts that are truly HIIT are proven to improve your cardio-respiratory fitness, insulin sensitivity, energy production and fat-free mass. ‘One HIIT method, known as the Tabata protocol, is an effective way to burn fat. A full Tabata session lasts 20 minutes and can be done on any cardio equipment. Go full intensity for 20 seconds, then take 10 seconds rest, then repeat. Do eight rounds (four minutes), then have a one-minute break and repeat this interval for three more rounds. In total it will take 20 minutes. This is hard, so please build up to it! From an exercise scientist’s perspective, if you want…

Houdini Mono Air Houdi This innovative fleece jacket is designed to prevent microfibre shedding. Long filament fibres are captured in pockets of air with an outer fabric on both sides. The result is a soft fabric that sheds up to five times fewer microfibres compared with a regular fleece. It’s made from recycled polyester and, thanks to the single material, it is fully recyclable. The Mono Air Houdi is designed to last but when it eventually wears out, send it back to Houdini and the material can be reused. Made by Polartec® , the Power Air Light fabric is ideal for winter sports, as well as climbing and hiking. Ideal if you want to do your bit for sustainability. houdinisportswear. com/en-eu/highlights/project-mono-air…

Natalie Garry, former Scottish National Ballet dancer and founder of danceSing (dance-sing.co.uk), the choir that keeps you fit, has these simple tips to help you feel your best as we move into 2021… • Find something that you enjoy and make it part of your wellbeing journey. Dance, sing, walk, run, try Pilates, do yoga, salsa, head to the gym, swim, dip your toes into the world of open water swimming, climb, or do vigorous housework or gardening – the possibilities are endless, but you won’t stay on track unless it’s really something you enjoy. • Make a plan. You have to schedule in where, when and how you’ll stick to your sessions each week, otherwise we all know it won’t happen. • Eat to nourish your body. • Fall…

NEW RUNNER Q I’m new to running and building up to running my first 10K. How long do you think it will take me to get race fit? I’m currently up to 5K distance. To get race fit for your 10K you will need eight weeks of consistent training. This will be enough time to make sure that you progress steadily and reduce your risk of injury or burnout. Only increase your weekly training volume by ten per cent and have a rest in the middle of the week. MINIMALIST SHOES QI need to buy a new pair of trainers soon and wondered what your views are on minimalist and barefoot shoes? Have you ever tried them? I have never tried minimalist shoes because I wear orthotics, so they wouldn’t…

As is the old adage ‘winter miles, summer smiles’, you can get a lot out of your cycling fitness in the colder months. But when it’s cold, frosty and dark out there, and your cosy bed holds more appeal than layering up to the hilt in Lycra, finding the motivation isn’t always easy… As a ‘serious’ cyclist entering my sixth winter season of inclement peddling, and with no future club rides on the horizon to give me that push, I, too, could do with some inspiration. So I called on my cycling girlfriends, a hardcore bunch of ladies who have braved snow, ice, muck, grit and gales in the saddle – but have also spent many hours grinding it out on their indoor trainers – to give me some much-needed…

Asquith Flow With It Leggings, £65 Get into the festive spirit with these fun leggings in this season’s galaxy print. Made with Bambor, Asquith’s unique blend of bamboo, viscose, cotton and elastane, they’re naturally breathable and sweat-wicking, while the wide waistband naturally holds you in. asquithlondon. co.uk Yogamatters Ocean Flower Eye Pillow, £10 Help stressed friends unwind in savasana with this lovely soft cotton eye pillow. The perfect stocking filler, it’s filled with lavender-scented linseeds and also has a removable, washable cover. We love it. yogamatters.com Kin Sumartis Skinny Yoga Mat, £55 Inspired by the march of the cheetah – solitary, independent and fierce – this beautiful travel mat will encourage your yogi buddies to forge their own yoga pathway. Its absorbent, towel-like finish makes it ideal for ashtanga and…

1 LIFT HEAVY WEIGHTS While aerobic activity has always been upheld as the best way to burn calories, a growing bank of data suggests strength training is great for slimming down. This is largely thanks to the ‘afterburn’ effect of weight training – muscle is metabolically active: the more muscle you have, the more calories you’ll burn every day, even while you’re sleeping. ‘Don’t be scared to lift heavy weights,’ says Sarah. ‘More muscle will increase your basal metabolic rate (BMR), which makes it much easier to get lean.’ Try for three weekly sessions of 45-60 minutes, working large muscle groups like legs and back. 2 BUT DON’T FORGET THE CARDIO It’s important to keep doing cardiovascular exercise, if only for the heart-healthy benefits. Lower-intensity exercise (such as walking) does,…

Alcohol Change says that around 8.6 million adults are drinking more frequently due to lockdown, with 15 per cent saying they are drinking more each time they have a tipple. But is moderate drinking a problem when it is purported to have some health benefits? William Porter, a former paratrooper, solicitor and sobriety expert, and author of the new book Alcohol Explained, says: ‘Wine is made up of two main parts; grape juice and alcohol. The grape part of it has the health benefits, but the World Health Organization has classified alcohol as a Group 1 carcinogen, similar to arsenic, benzene and asbestos.’ The WHO says alcohol can increase the risk of certain cancers. Alcohol is also a drug. It belongs to a class of drugs known as ‘depressants’, which…

MORE HUNGRY QI took up running two months ago and have really got into it, but since starting, I’ve noticed I’ve become very hungry. Will this go away or will I always want more food? Prolonged, intense exercise such as endurance running can make people more hungry, and sometimes this may translate into weight gain if you ‘reward’ yourself with too much cake! This hunger feeling may settle, but if it doesn’t, the smart thing (to avoid gaining weight), is to bulk up meals so you feel fuller but don’t add too many calories. Ways of doing this include adding lots of vegetables and salad to meals, switching refined grains for whole grains, eating lots of soups and casseroles, and choosing lean protein sources. POST WORKOUT SNACK NEEDED? Q Is…

A study published by Deep Heat has revealed that 44 per cent of people dealt with exercise-related aches endured during lockdown. Physiotherapist Sammy Margo has these injury-prevention-tips… 1 Sore back from squats A sore lower back can occur when people use too much weight, causing their back to round. Sammy says: ‘For lower and upper back sprains, try applying Deep Freeze Pain Relief Cold Patch to help cool the area and relieve pain.’ 2 Tight quads from lunges ‘This often occurs due to a lack of warm-up before exercising, when the muscles haven’t been stretched out,’ says Sammy. Stretching will help. Lie on your front and with one hand, pull your foot towards your bottom. Hold for 10 seconds, then release. 3 Painful knees from running ‘Runner’s knee is extremely…

7am Don’t pick up your phone. Instead of scrolling through Instagram, start your day with a meditation. 10am Switch your black coffee for a cup of green tea, which is loaded with antioxidants, plus a smaller but healthier amount of caffeine. 12.30pm Try mindful eating. If you do five minutes of breathwork before eating your meal, you’ll eat slower, appreciate every bite and feel full earlier. 3pm Working from home, the day goes by and you might not have spoken to a single human. Take 10 minutes to check in with a friend or colleague. 7pm Don’t give up your end-of-the-day drink; enjoy the alcohol-free version of it – countless brands have alcohol-free versions of their bestsellers. 9pm Listen to calming recordings. Try the Goodnight Zoom Hypnosis session, available every…

Throughout 2020, you’ll likely have witnessed many acts of kindness and compassion, as many people have stood together during the pandemic and lockdown. From volunteering to supporting vulnerable neighbours, to organising vital Food Bank collections, to sewing scrubs for the NHS, it seems the nation stepped up when help was needed. But what if during this time – and beyond – you’ve been struggling? Perhaps you’ve been feeling isolated and alone, anxious or depressed, or plagued by financial worries. If you’ve been feeling low, it can be hard to put on a brave face and help those around you. CAN YOU BE KIND IF YOU’RE STRUGGLING? Puja McClymont, NLP Life Coach at House Of Wisdom (houseofwisdomstudio.com), agrees that, if you’re struggling with your own demons, it’s easy to feel you’re…

When Rachel Mason, from Leigh-on-Sea, decided to hang bunting across her street during lockdown, she had no idea how her small acts of kindness would start to spiral… ‘We’d been in lockdown for around a month when I noticed a road near me had hung bunting across their street. I decided I’d love to do the same, so, as I hadn’t been in the area for long and didn’t know my neighbours, I got up early one Sunday morning and hand wrote 40 notes to introduce myself. I mentioned the idea and offered to start a street Whats App group. It didn’t take long to post them through the doors and by 9am I was finished and went for a run. My run didn’t last long though – I had…

Q Why did you decide to run 100 marathons? I spotted a few people wearing the 100 Marathon Club’s famous blue and yellow T-shirt and plucked up the courage to speak to one of them. When I expressed a desire to own a similar T-shirt he asked me how many marathons I’d done to date and when I said ‘17’, he said, ‘We’ve all been there once.’ Realising that the club was elite but not elitist inspired me to join. I wanted to run 100 marathons because I’m not fast or vaguely sporty and felt the need to prove to myself that I could step outside my comfort zone. Q What’s your advice for anyone who wants to do a marathon or an ultra? There’s never a ‘right’ time to…

Shine on Don’t let dark nights put a dampener on your runs. Be seen and stay safe in the new Brooks Run Visible collection, which features everything from jackets and t-shirts to leggings and shorts, plus accessories such as caps, trainers, gloves and socks. Each item uses high-contrast, high-visibility colours with reflective detailing placed in high-motion zones, such as your elbows, wrists and ankles, so that drivers can see you in low- or no-light conditions; visit brooksrunning.com RUNNING AT NIGHT? TRY THESE TIPS: • Have a regular route and choose main roads with better lighting and more people around. • Run against the traffic so you can see cars coming. Stay aware of pedestrians, animals and obstacles. • Wear a head torch to see the pavement clearly and leave your…

GADGETS MyZone MZ-3 Heart-Rate Tracker, £129.99 This smart fitness tracker belt provides 99.4 per cent ECG accuracy to provide feedback on your heart rate, calories and effort. It can be paired with other devices, including sports watches, and is waterproof up to 10 metres, so you can even check your heart rate while swimming. myzone.org Power Plate Roller, £99.95 This cutting-edge massager will take your foam rolling sessions to the next level. It has four vibration levels to help relax and rejuvenate tight muscles, release fascia and promote blood flow, so you can warm up faster and accelerate your recovery. powerplate.com Apple Watch Series 6 with Nike Sport Band, from £379 The best smartwatch just got even better with a brighter screen, longer battery life and new activity tracking features,…

I have just started running again. After running from Land’s End to John O’Groats I took six weeks off. When I returned, I started off with a run/walk programme and have been steadily building back up. I went up to the Peak District to run on some trails. I did a 35K run up and over the hills. I took plenty of stops to take in the views. PASSION FOR YOGA I have just qualified as a yoga instructor and I am looking forward to sharing what I have learned with other runners. Yoga is ideal for runners. I always think I’m too tired to do yoga, but once I have done it, I feel amazing. I now make sure I put it in my diary twice a week. MEAT-FREE…

VEGA N FR IENDLY OAT-DR INK Califia Farms’ new Oat Drink is vegan friendly and soya free, made with whole rolled oats and no added sugar. This creamy oat dream is packed with nutrition, and has added calcium and vitamin D to support your body’s bone health, plus its long shelf life means it can be kept in your pantry ready for when you need it. £2, available from Sainsbury’s or califiafarms.co.uk IMMUNE SYSTEM SUPPORT These vitamins and minerals can help support your health this winter: • Vitamin D – found in oily fish, red meat and egg yolks. • Selenium – found in Brazil nuts, tuna, pork, beef, chicken, tofu, whole wheat pasta and mushrooms. • Vitamin A – found in sweet potatoes, carrots and spinach. • Vitamin C…

Include these healthy and delicious foods in your diet… Quinoa Quinoa contains almost three times the amount of (complete) protein and it’s a complex carbohydrate to boot. This means it’s perfect for padding out lunchtime salads and keeping tummy rumbles at bay well into the afternoon. Buy it ready cooked for speed and convenience. Avocado Poor old fat has been demonised for far too long. Not only do we need fat to burn fat, but it also keeps your brain happy and is the king of satiety. One study published in Nutrition Journal proved that those who had half an avocado with lunch were 40 per cent less hungry for two hours afterwards. Lentils Chewing a tablespoon of lentils takes some time – so imagine how long they take to…

Feeling sluggish? Listlessness and lethargy are big topics during the dreary months. As the days shorten, so do the number of hours we spend bathed in sunlight, and when we’re in the dark, our bodies produce more of the sleep-inducing hormone melatonin. Teamed with a lower intake of the ‘sunshine’ vitamin D (thought to aid mitochondrial ‘energy’ function) and it’s no wonder we feel tired throughout the winter. But this year, there’s another energy-zapper – pandemic stress. At the height of lockdown, feelings of fatigue were unsurprisingly rampant among Brits – something experts chalked up to the body’s stress response. ‘Feeling exhausted is one of the most common responses to chronic stress,’ explains Dr Cortland Dahl, research scientist at the University of Wisconsin’s Center for Healthy Minds, in America. ‘When…

Q TELL US ABOUT YOUR BACKGROUND IN YOGA. WHAT MADE YOU TAKE IT UP? I first started properly going to yoga classes to help reduce my stress levels before my husband and I started trying for our first baby. I had a demanding job in finance that I loved, but long hours were taking their toll. Stress was getting in the way. I had dabbled with the odd yoga class for years with the hope of gaining flexibility (I couldn’t even touch my toes at first), but once I really committed to it, I realised that yoga has so much more to offer beyond just the physical benefits. I became stronger than I had ever been in mind and body. Q WHAT SORT OF PEOPLE TYPICALLY COME ALONG TO THE…

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‘Feeling anxious or stressed is normal when the world around us changes,’ says Dr Zoe Williams. ‘It can be challenging to face these feelings head on, but dealing with these emotions will allow you to take steps towards feeling better. Learning how to manage stress and anxiety are great skills. Difficult times come and go, so learning how to cope will be helpful. ‘The adverse effects that stress can have on us can be damaging in the short-term and long-term. Short term, we can lose interest in things we love, and it can negatively impact on things like eating and sleeping. In the long term, anxiety can cause changes to our body and put us at risk of serious health issues. So it’s important that we try our best to…

1. Specialized Therminal Deflect Jacket ‘Wind-resistant with a fleece lining, hi-vis details and great pockets. And not too bulky either.’ £90, specialized.com 2. Liv Cefira Superlight Wind Jacket ‘Light as a feather and packable – fits with ease into your pocket. And it’s also an effective rain shield.’ £59.99, liv-cycling.com 3. Stolen Goat Orkaan Everyday LS Jersey ‘Warm, yet breathable, with a lovely sleek fit and breathable roubaix lining, plus it’s entirely waterproof. Love it!’ £125, stolengoat.com 4. Proviz REFLECT360 Women’s Cycling Gilet ‘You’ll light up like a glow worm in the dark. Highly reflective, waterproof, windproof and super light.’ £54.99, provizsports.com 5. Gore C3 Women’s Bib Stopper Tights ‘Entirely windproof, so confidence-inspiring on the long rides.’ £99, gorewear.com 6. SunGod Velans ‘My test lenses were primed for cloudy conditions…

Slim down in two weeks! It’s a tagline you’ll have seen on countless plans, and while you might be keen to lose weight before Christmas, the reality is that your unique body composition, metabolism and lifestyle will play a role in how quickly you shed fat. But that’s not to say you can’t shape up before Santa comes down the chimney. In just four to six weeks, you could fire-up your fat burners and – more importantly – form healthy habits that will last a lifetime. How? It ultimately comes down to calories in, calories out. ‘Weight loss takes place when the calories we burn each day exceed the amount of calories we consume,’ says Dan Price, head nutritionist at SIX3NINE Personal Training Practice (@danprice_fitness). HOW MUCH COULD YOU LOSE?…

2020 has been a testing year for many, with the charity Alcohol Change finding that over 28 per cent of those who drink alcohol drank more during lockdown. Stress and anxiety was the leading cause in 19 per cent of those surveyed. With the virus still prevalent, and with the festive season edging closer, it’s understandable that many of us want to unwind and forget our worries with a drink or two. However, while some of us understandably feel tempted to drink more during challenging times, others are keen to cut back. According to Warner’s Distillery, 47 per cent of UK adult drinkers would like to drink less. HEALTH BENEFITS Alcohol-free drinks have seen a surge in popularity recently. Alcohol-free beer has several health benefits – drinking it could reduce…

CHICKPEA AND SWEET POTATO CURRY Rich and creamy, hearty and full of flavour. With extra coconut milk, you can leave out the fish sauce if you prefer to make a vegan curry. Serves 6 Calories: 429 kcal per serving ■ ½ tsp each of ground turmeric, paprika, garam masala, cinnamon and chilli powder ■ 1 tsp curry powder ■ 3 large sweet potatoes ■ Pinch of flaked sea salt ■ 3 tbsp coconut oil, melted ■ 1 tsp each of cumin seeds and mustard seeds ■ 2 cloves of garlic, peeled and sliced ■ 1 large red onion, halved and sliced ■ 2 green bird’s eye chillies, sliced ■ 2cm fresh ginger, peeled and grated ■ Handful of fresh coriander, leaves and stalks, finely chopped ■ 400g tinned chickpeas, drained…

Rosa Salas Neroli Blossom Oil, £25, rosasalas.co.uk Handmade and vegan-friendly, this ethical brand uses natural ingredients. This fragrance oil will suit those who enjoy delicate but invigorating scents – think blossom, lavender sprigs and jasmine, combined with lemon and mandarin notes. If you have sensitive skin* , try the matching Eau de Parfum, £27. Botanics Peaceful Night Gift, £20, boots.com Give the gift of calm with this soothing essential oil set, containing a Peaceful Night Pillow Mist with lavender and sweet marjoram, a calming Lavender Roller Ball to dab on pulse points, and an organic Restoring Overnight Facial Oil, all stored in a pretty bamboo box. Tye-dye Masks, £20, @katianarainphillips Your skin-sensitive friends will love these gentle face masks. Handmade from the softest Japanese cotton and dyed with unwanted avocados,…