Innholdsfortegnelse for February 2021 i Women's Fitness

Research has found that around half of all adults make New Year Resolutions, yet only ten per cent manage to stick to them. If this strikes a chord, don’t beat yourself up. Often, it’s the nature of the resolution that can set us up to fail – deciding to lose a certain amount of weight in a few short weeks or vowing to fit into that smaller size by a certain date can bring with it stress as we focus on restriction, avoidance and the need to cut out foods and calories. Instead, this year why not have a more positive goal? Instead of focusing solely on weight loss or body shape, why not make a resolution to form positive, healthy habits that are easy to stick to and that…

‘Yes, I run outside and wear long leggings, a long sleeve top, jacket and hat! You can do it – it’s the cycling I’m having trouble with though, as my feet and hands get very numb.’ Sheila Chatterley ‘I still do. In shorts. The jacket is usually off by mile two. I really feel the cold when not running, but I think it’s great for the circulation.’ Andrea Kingdon ‘Yes, as long as it’s not icy. Fleece running tights, under shorts and compression top under a t-shirt are ideal – plus my running jacket and gloves.’ Faye Andrews…

Contur Afresh Crop, £49.99 Combining supportive coverage with a flattering v-neckline, this racerback style is made from the softest Italian sustainable fabric and has a high stretch content for the perfect fit and shape retention.conturuk.com The Andi Studio Backpack, £90 Seamlessly flexing between a handbag and backpack, this spacious but compact gym bag comfortably holds a change of clothes, trainers, water bottle and snacks. It’s also waterproof, has reflective details and a quick-access front snap pocket.mygymwardrobe.com Shock Absorber Ultimate Run Bra, £45 This award-winning design reduces bounce by up to 78 per cent, making it perfect for high-impact HIIT workouts and treadmill sessions. The soft, seamless inner lining helps to reduce rubbing and chafing, while the moisture-wicking fabric will keep you cool when the temperature rises.shockabsorber.co.uk adidas Karlie Kloss Cover-Up…

SKILLS ‘For the modern pentathlon, I train across five disciplines: fencing, freestyle swimming, equestrian show jumping, shooting and cross country running, but I also started competing in triathle in 2019, which involves shooting, open water swimming and running. I work full-time Monday to Friday, so I squeeze all my training around my job, doing multiple sessions seven days a week. I haven’t been able to do any fencing in the last year due to Covid but, luckily, we now use laser guns instead of pellet guns for the shooting, so I practice several times a week at home or at the athletics track. I come from a horse riding background, so I only ride now and again to focus on my other events, but as you only get a 20-minute…

Walking used to be such a routine part of our daily living – a quick stroll to the shops, a walk at lunchtime, meandering around the office – but since the start of the pandemic, the British step count has fallen dismally low. Indeed, research from Fitbit, done during the height of the first lockdown in March 2020, shows that there was a nine per cent decline in step count among its users. What’s more, there was a marked downfall in activity among 29 per cent of the general population. ‘Lockdown life and working from home has resulted, largely, in plummeting step counts,’ agrees Nicki Petitt, online fitness coach (@nickipetitt). ‘Our daily commute to and from work has gone, no longer do we walk around the office talking to colleagues,…

RETURN TO RUNNING Q I have just started running again after a six-month break and I’m doing well with my fitness, but finding that my lower back and leg muscles ache quite a bit after each run. Will this go away, or is there anything I can do about it? After a break from running, you will always feel a bit achy and tender for a couple of weeks until your body gets used to the new exercise regime, but it will go away and settle down once your body starts to adapt to the training. Get a foam roller and roll out your lower back. Adding strength and conditioning and focused mobility sessions into your training once a week will also help to ease those aches and pains, as…

‘It’s only natural to enjoy a few treats over Christmas. Fortunately, the new year is an ideal time to reset your mind and body, and yoga can help. Aim to practise about two hours after a meal or 30 minutes after a small snack if you can. ‘By improving your balance, your feet will be better able to absorb the impact, reducing your risk of injury’ ‘From a physiological point of view, any postures that increase blood flow to the abdominal region will help, as this will bring fresh nutrients to the area and encourage the release of waste products. Consider twists such as easy twist, hero twist, half lord of the fishes pose and supine twist, as these compress the abdominal region, flooding the area with fresh blood when…

• ‘So many people swim at the same pace using the same stroke. Mix things up by swimming at different speeds, incorporating shorter, faster bursts of activity, and introducing a pull buoy or kickboard to work your upper and lower body separately.’ • ‘Schedule your swim sessions into your week and make sure you are properly fuelled and hydrated for them. Planning what you’re going to do in the pool before you get in it can make a big difference to your training and results.’ • ‘Allow swimming to open you up to new experiences. If you try open water swimming, do it early in the morning and make sure you give yourself time to watch the sunrise.’…

Joey Bull, 54, is a fitness professional and qualified bioregulatory medicine practitioner, who has won four GB titles in the world of Fitness Competition. Here, she explains how she has stayed motivated over the years, as well as how she’s coped with unimaginable tragedy to come back stronger. And if you’re inspired to strengthen up too, she’s here to lend a helping hand, revealing the surprising reasons why you might be struggling to lose stubborn belly fat… ‘Stress can be stealthy and most of us aren’t aware of chronic levels’ The fitness world has taught me plenty over the past 30 years – as much about what not to do as what to do. After all, they say nothing beats experience and if you’ve been around as long as I…

The turmoil caused by the pandemic has affected everyone in different ways. Uncertainty, fear and anxiety caused by ongoing stress can place its toll on our bodies, health and mood. Almost one in five adults were likely to be experiencing some form of depression during the Covid-19 pandemic – a doubling compared to beforehand. However, the good news is that our diet and lifestyle can have a profound effect on our mood, motivation and resilience. Research is revealing how low mood, anxiety and depression are linked to a number of underlying factors, including inflammation, blood sugar imbalances, oxidative stress, poor methylation, and gut and hormone imbalances. These can all impact the balance of neurotransmitters (such as GABA, dopamine and serotonin) that affect how we think and feel. KEY NUTRIENTS By…

Fresh raw salmon: 6.1 micrograms per 130g fillet Pickled (rollmop) herrings: 11.2 micrograms per 70g serving (half a small jar) Canned pink salmon: 7.9 micrograms per 105g small can Canned sardines (in tomato sauce): 4 micrograms per 120g Vit D-enriched mushrooms (e.g, Sainsbury’s Super White mushroom, 300g for £1.20): 3 micrograms per 100g sauteed serving Eggs: 1.6 micrograms per egg Bran flakes (Kellogg’s): 2.5 micrograms per 30g serving (note not all cereals contain vitamin D)…

With just three little words you can paint some powerful pictures. In the UK we grew up knowing that to cross a road we must: ‘Stop, Look, Listen.’ Aussies grew up having to ‘Slip, Slop, Slap’, and across the world most of us know that Nike wants us to ‘Just Do It’. Great speeches are full of three-word statements, whether it’s Barack Obama with his ‘Yes we can’, or Shakespeare’s ‘Friends, Romans, Countrymen’. These phrases that shape our culture are powerful for a purpose. Our brains have a craving for rhythm, simplicity and patterns. Three, the smallest number required to make a pattern, is easy to digest, making us more likely to remember it. THE MAGIC NUMBER This knowledge about the power of three is something that elite athletes use…

Pillow Beauty Highlighters for all Shades, £9.50, pillowbeauty uk.com Make the most of your eyes with these shimmering highlighters. Vegan-friendly, all eyelid skin tones, but you can match them with your complexion for cheekbones, nose and chin. Choose Startlight Aura for light skin tones, Startlight Blaze (warm peach) for light to medium complexions, or Coral Gaze (warm coral terracotta) for medium to dark skin. Nuasan Active Body Wipes, £15/€15.95nuasan.com Ever skipped a workout because you didn’t have time for a shower after? No more excuses with Nuasan Active Body Wipes. Individually wrapped, 100 per cent biodegradable and enriched with L+pH Control, peppermint, aloe and bamboo, these handy wipes will have you smelling and feeling amazing. Also perfect for commuting. Charlotte Tilbury Tinted Love, £25, charlottetilbury.com We like the sound of…

1 GET ACTIVE Lacing up your trainers for a workout helps your body on so many levels. Combining strength and cardio exercise helps to increase insulin sensitivity and therefore balance blood sugar levels. You should try to exercise at least three times a week at a moderate intensity. ‘Physical activity will also improve your mood by increasing serotonin levels. Even if the cold weather means that you are not in the mood to exercise, you will feel better for it after,’ explains NaturesPlus nutritionist Olivia Hemingway (naturesplus.com). 2 REINVENT YOUR SLEEP ROUTINE When we sleep, our bodies are regulating and releasing hormones, such as growth hormone, insulin and cortisol, along with the appetite controlling hormones ghrelin and leptin. ‘Lack of quality sleep can lead to carb cravings, over-eating, stress, irritability…

PRETTY POWERFUL Calling all girls who lift! If you’re fed up with suffering from scrapes and bruises when training with a barbell, the new sportswear brand Blue Elvin (blueelvin. com) has a solution. Created specifically for women, its debut collection features a Sports Bra, £85, Leggings, £120, and Shin Sleeves, £55, with integrated impact panels that intelligently strengthen when subjected to force to protect collarbones and shins, so you get all the empowerment from weightlifting without the discomfort. • When lifting heavy weights, choose trainers with a solid, flat sole to distribute weight evenly through the feet and increase stability. • If you don’t like wearing gloves, use chalk to dry out the moisture on your hands, improve your grip and prevent blisters. • Wearing a mouthguard protects your teeth…

Berghaus Tephra Stretch Reflect Down Insulated Jacket, £170 Wrap up for winter walks in this padded yet sleek-fitting coat packed with special Hydrodown fibres to keep you insulated even in wet conditions.berghaus.com Montane Primino Hybrid Hoodie, £75 Built for active use in cold conditions, this base layer mixes Merino wool to wick sweat away from the body and mesh panels across the back and under the arms for good breathability.montane.com Columbia Grand Trek Down Jacket, £200 Ideal for hiking, this waterproof coat has a thermal-reflective lining to hold in heat but offers breathability to minimise sweat. Includes thumbholes on the snug cuffs. columbiasportswear. co.uk Sweaty Betty Ski Base Layer Top, £70 This warm top is perfect for skiing, running and hiking, the seamless base layer is super stretchy and fits…

• ‘One of the things that attracted me to taking up a multisport is that it’s interesting training across a variety of disciplines. I used to only go to the gym to exercise and I found it hard to stay motivated. Now I always look forward to training.’ • ‘Training in different sports is really beneficial for your body and it gives you a strong foundation for specialising in one sport later on. Also, if you get injured, you can still maintain your fitness with swimming or cycling.’ • ‘Multisport encourages you to try new things and travel to new places. I’d never swum a length before taking up Pentathlon and didn’t want to. Now, I swim in the open water and have experienced swimming in some stunning locations.’…

I have a very big race at the end of January, so I have been training very hard for this. I have been doing lots of running at the pace I want to race at, which is slightly scary, but it’s a great confidence boost each time a session goes well. I have found a great place to train called Dorney Lake; this is where the rowing took place at the 2012 Olympics, which gives me so much motivation to run fast. The lake has a path surrounding it that is 5K long and is flat and fast to run around. And a massive bonus, they do a great hot chocolate that I tuck into once I have finished my sessions, which gives me something to look forward to when…

‘ ALARMING’ LEVELS OF LONELINESS 2020 was a difficult time for many of us. The pandemic and the subsequent lockdowns have placed us under huge mental strain, the extent of which is only just being revealed. A recent study of 1,000 18- to 35-year-olds found that the loneliness experienced during the height of lockdown last summer resulted in significant mental health issues, with 61 per cent of respondents reporting moderate to severe anxiety. The study, published in the peer-reviewed Journal of Psychoactive Drugs, also found that 31 per cent of respondents ‘coped’ with this by drinking harmful levels of alcohol. Researchers said that the level of loneliness reported (49 per cent) was alarming, and that more needs to be done to support young adults’ mental health, both now and in…

Q TELL US HOW YOU WOULD TYPICALLY START YOUR DAY. A typical day starts with coaching my Zoom Room workouts from 7:30am. It’s a 40-minute class mixing cardio, strength, HIIT and mobility. I have around 25 people training with me in each Zoom session, it’s a brilliant way to start the day – I soak up so much energy from every single person. I find a good balance of coaching and watching technique, while keeping energy high and training alongside my members to push them through to the final buzzer. It’s a workout in itself when I’m coaching others, and that’s how I like it! Q WHAT DO YOU EAT IN A TYPICAL DAY? I always prep overnight oats to eat a small amount before my class – almond milk,…

Whether it’s working from home, missing loved ones or simply juggling the demands of everyday life, few of us have been able to escape feeling stressed over the past few months. In fact, even before the pandemic took hold, 74 per cent of Brits admitted to feeling under pressure, and nearly 18 million working days were lost as a result. Fortunately, exercise is a great way to combat mental tension. Indeed, NHS research shows that working out every day can reduce your risk of stress and anxiety by more than 40 per cent. Of course, we all know how much better we feel after a good run, challenging workout or calming yoga session, but what’s the best type of exercise for reducing your stress levels and could you even be…

‘What about the kind of holiday that works your body and mind?’ Are you dreaming of white sands, sunny skies and crystal-clear seas? After a turbulent 2020 spent primarily on home soil, you’re not alone in pining for a beach break. Indeed, research travel company Kuoni reports a surge in holiday bookings for 2021, with The Maldives, Mexico and Bali topping the list of dream destinations. And it’s not only far-flung getaways we long for, as travel experts also expect the 2020 staycation boom to continue this year – so much so that camping website pitchup.com revealed a 500 per cent increase  in bookings for the summer. But what about the kind of holiday that works your body and mind? Chances are, you can’t wait to go somewhere sunny to do…

For tight hips and glutes From all-fours, place your left knee by your left wrist with your left heel beneath your right hip. Slide your right leg straight behind you and balance on the centre of your front thigh, bringing your right hip forwards and your left hip back to square your pelvis. Place a block or cushion beneath your left buttock if it doesn’t reach the floor. Inhale and root through your hands to lengthen your spine, then as you exhale, fold forwards and rest your forehead on your forearms. If you feel any tightness in your left hip, breathe deeply into the area to help disperse the intensity. Breathe softly and deeply for up to a minute, then gently release and repeat on the other side.…

‘It’s been great to rediscover how happy and energised fitness makes me feel now’ W›r› ‘I swam as a baby and joined a Learn to Swim club at the age of five, but I only started taking swimming more seriously around the age of 14. I didn’t have the best technique or turns, but I did have the engine and determination to do my best. At 16, I joined the Senior programme at the Welsh National Centre in Swansea. Moving away from home was tough, but I wanted to give myself the best possible chance to achieve something in my sport, plus I enjoyed challenging myself to be better.’ ‘There were many highs and lows during my 14-year  professional career. Not being able to compete in the 2012 Olympics due…

BLOATED BELLY QI often suffer from a bloated belly in the evenings and go to bed feeling very uncomfortable. Should I have a food intolerance test? A bloated belly that gets worse in the evening is typical of irritable bowel syndrome, and food intolerances frequently contribute to symptoms. I wouldn’t recommend IgG food intolerance tests, as they are not particularly accurate. Instead, I’d recommend investigating the FODMAPs diet, which eliminates bloat-causing fermentable carbohydrates in one go and then reintroduces them one by one. Research has shown this can work really well for IBS, but it is quite complex, so you’ll need to do it with a FODMAPs-trained dietitian. SHOULD I FAST? Q I’ve read a lot about intermittent fasting and how it can help us live longer. Is there any…

As a minimum, the NHS recommendation is to take 10 micrograms/µg (400 IU) of vitamin D a day between October and March, though all year round is probably safer. Confusingly, the EU nutrient reference value (NRV) for vitamin D is 5 micrograms per day. So, the 10 microgram daily intake that’s recommended in the UK is actually 200 per cent of the NRV! Higher dosages are OK – but the NHS says don’t go above 50 micrograms (2000 I.U) a day. Keeping a check on your vitamin D levels is a good idea if you are experimenting with higher doses. You can get an NHS-approved pin prick blood test by post for £29 from www. vitamindtest.org.uk.For optimal immune health, you’re aiming for a serum 25(OH)D concentration (the biomarker of vitamin…

Alister McCormick, a sport psychology researcher at Plymouth Marjon University, is an expert in helping athletes develop effective self-talk. He has developed the IMPACT tool to ensure you’ve chosen a mantra that will really work for you… I – Identify what you want to achieve M – Match the mantra to your needs P – Practice different mantras consistently A – Ascertain which one works best for you C – Create a specific plan for when to use it T – Train yourself to use those plans automatically…

1 ALWAYS EXERCISE GOOD MANNERS It’s always good to speak your mind, but those with quick nunchi know how to be open without offending others. The best way to do this is to think carefully before you speak and make sure that you voice your thoughts appropriately. 2 PAY ATTENTION TO BODY LANGUAGE Body language and facial expressions offer so many clues to how people think and feel. Crossed arms can indicate defensiveness and slumped posture can be an indicator of hostility. Be aware of these cues and respond appropriately. 3 SEE THINGS FROM A THIRD PERSON PERSPECTIVE Nunchi is about observing – watching the room to see how others react and then interacting upon that. Next time you’re in a social situation, scan the room to pick up on…