Innholdsfortegnelse for April 2021 i Women's Fitness

Recently, I discovered a quote that spoke volumes to me: ‘Motivation is what gets you started; habit is what keeps you going’. It conveys why it’s been so hard for so many of us to truly attack an exercise goal during the recent lockdowns – because without our regular routines (whether going to the gym after work, exercising while the kids are at school, or heading to a weekend sports club), keeping fit has become less habitual and easier to swerve. Indeed, a 2021 study from the University College London reports that two-fifths of us are doing less activity now than during the first lockdown last spring. Unsurprisingly, Dr Rangan Chatterjee, GP and host of the Feel Better Live More podcast, rates morning routines as even more important during this…

‘I did more cold-water swimming in lakes and rivers as the leisure pools weren’t open’ Laura Stott-Allworthy ‘I’ve now got basic equipment at home, and there is so much available on demand, but I’ll probably book the odd studio class.’ Lauren Shanley ‘I took up SUP, which I might not have done had other events been taking place. I stopped when the weather got cold but will head out again soon.’ Faye Smalls…

‘I always feel like I’ve accomplished something when I leave the gym’ When did you start personal training? Have you always been fit? ‘I’ve always been active. In school, I was one of the fittest in my whole year and I loved activities such as long jump, hurdles and distance running. But I got into personal training when I discovered weight lifting and I felt it was a whole new challenge for my body – that’s when I really found a passion for exercise and I realised that keeping fit had a positive impact on my mental health.’ Did you instantly feel the benefits of resistance training? ‘I really enjoyed how it made me feel. I had just come out of an eight-year relationship and I wanted to feel strong.…

With warmer weather on the horizon, working out from your garden is a great way to stay fit and well. In fact, looking out into the garden as you work or make your morning coffee is a permanent reminder that you can get active outside without a gym. Plus, there’s no better feeling than soaking up the mood-boosting benefits of being among nature – not to mention the healing rewards of vitamin D (the ‘sunshine vitamin’), which is not only great for mood but also beneficial for bone health and immunity. Try these four workouts this spring... SKIPPING Skipping ropes are not only simple to store and easy to come by, but they’re also a fabulous tool for a full-body workout. Skipping will work your co-ordination and focus, plus it’s…

Q1: How did you come up with the idea? A: ‘We’ve always been fascinated by the possibilities of using augmented-reality (AR) technology for fitness. Some people like classes showing the perfect body doing the perfect moves, but for many it’s unobtainable and inaccessible. We want fitness to be engaging, fun and inclusive.’ Q2: How did the app become a reality? A: ‘We met with our creative agency and app developer to come up with the concept. We then built a logic and algorithm to build the classes intelligently. Next, we filmed our instructors doing the moves using 3D motion capture and translated it onto our avatar using the Unity gaming engine.’ Q3: How is the app ALFI doing commercially? A: ‘Set-up costs were cheaper than opening a new site. We’re…

Ever since Eliud Kipchoge broke the two-hour marathon barrier in October 2019 wearing a prototype of Nike’s Air Zoom Alphafly NEXT% – a trainer built with carbon fibre plates to boost stability and propulsion – the race to create the fastest running shoe in the world has been gathering pace. Fast forward to 2021, you’ll be hard pushed to find any running brand that doesn’t feature (or isn’t about to launch) a carbon-plated shoe in its range. But the recent game-changing developments in footwear design don’t stop at shaving a few seconds off your PB. ‘Carbon plates, and experimenting with shoe geometry, shoe drops and midsole thickness, are only a few innovative techniques being currently utilised by brands to develop the lightest, most “technical” running shoe possible, without compromising its…

Whether you don’t have time to cook or don’t like doing the dishes, one-pan recipes have a lot to offer – so much so that medical doctor and bestselling author Dr Rupy Aujla, of Doctor’s Kitchen, says they’re the solution to your healthy eating woes. ‘There is such a variety you can create using a single pan, and it’s quick,’ Dr Rupy explains. ‘You can make tray bakes, stir fries, curries and casseroles.’ This is why one-dish wonders are the focus of Dr Rupy’s new book Doctor’s Kitchen 3-2-1 (Harper Thomson; £16.99). ‘The “two” element is because when I cook, I usually cook lunch for the next day… I just double the ingredients, which is exactly how this book works,’ says Dr Rupy. And the ‘three’ in the title relates…

1 Get gut healthy. Your gut microbiome does more than digest food. It produces hormones, influences circadian rhythm and modulates inflammation. Keep it healthy with fermented foods such as yoghurt, kefir, sauerkraut and kimchi. 2 Cut some carbs. This does not mean don’t eat any carbs, but try to focus on eating starchy vegetables such as sweet potato, carrot and beetroot, as well as soluble fibre from oats, flaxseed and chia seeds. Ditch alcohol and sugary drinks and say ‘no’ to refined carbs. This will help improve your insulin sensitivity and keep you feeling fuller for longer. 3 Pick up protein. Getting enough protein in your diet will help to support your muscle mass and curb your appetite. Some studies have suggested that adding protein shakes to a weight-loss plan…

If you want a greater feel-good factor, head to a green space without your phone. That’s the latest advice from Anglia Ruskin University, which reports that more time spent outdoors and switching off devices was associated with a higher level of happiness during a period of pandemic restrictions. The researchers assessed mood levels among 286 adults, three times a day and over a 21-day period during April 2020, and discovered that going outside significantly lifted participants’ spirits. What’s more, increased daily screen time also correlated with lower levels of happiness. So with warmer weather on the horizon, now’s the time to be enjoying plenty of fresh-air exercise and all of the mental health benefits it brings.…

What does your ideal morning look like? An energising workout or calming yoga flow followed by a healthy breakfast that sets you up for the day? Or perhaps you like to meditate, reflect on the week ahead and set your intentions? The pandemic has changed our lives in many ways, but creating a morning routine is a great opportunity to mitigate some of the effects it’s had on our mental health and wellbeing, as it gives us a sense of control. ‘I’ve always been a fan of morning routines but they’re even more important in the Covid era,’ says Dr Rangan Chatterjee, GP and host of the Feel Better Live More podcast (podcasts.apple.com). ‘When I have my morning routine I’m calmer throughout the day, and I’m a better husband, a…

Personal trainer Lisa Lanceford (@Lisafiitt), founder of the Strong and Sxy app (strongandsxy.com), launched her Instagram page to document her fitness journey. Today, she has more than 2.3 million followers. ‘It feels really rewarding to be able to help others get active,’ says Lanceford. ‘I know how beneficial it has been to me, not only physically, but also mentally.’ The Strong and Sxy app is a one-stop shop for personalised training and meal plans, whether you want to get lean, maintain your current fitness or build a stronger body. ‘It’s essentially a personal trainer in your pocket,’ explains Lanceford. ‘There are bodyweight workouts, dumbbell workouts and resistance band workouts – something for everyone.’ Exclusive to Women’s Fitness readers, Lanceford has devised a plan that will get you in great shape…

Want perfect posture, a reduced risk of back pain and other injuries, plus greater strength for daily living? Look no further than core training. While, of course, core exercises will help you to sculpt coveted flat abs, working the core muscle group (not only your six-pack muscles, but also your hips, pelvis, obliques, transverse abdominis and lower back) shouldn’t be a looks-only endeavour. ‘Core and abdominal activation is vital when it comes to training,’ says Rachael Penrose, trainer at F45 (f45training.co.uk). ‘It’s your central stabiliser and, even if you’re focusing on another part of your body, there’ll always be an element of core work.’ Having good core activation is key, which Penrose recommends you check for by drawing your belly button towards your spine and feeling your abdominals tense. ‘This…

The humble running bra has come a long way since its 1979 beginning, when it was simply two jockstraps sewn together and known as the ‘Jockbra’. Understated? Sure, but for women sprinting sans support it was a performance-enhancing revelation. Fast forward 42 years and the running bra has become an impressive feat of engineering. In a bid to reduce breast pain during physical activity, scientists have measured the way boobs bounce, and discovered that they move in a butterfly-shaped motion – researchers at the University of Portsmouth report that breast tissue moves 50 per cent up and down, 25 per cent forwards and backwards, and 25 per cent side-to-side. That’s a lot of movement to keep under control while you run. And further data shows that insufficient support can do…

1 TRY NEW TECHNOLOGY A smart watch is a great way to monitor all aspects of keeping fit, from how many steps you take each day, to your resting heart rate (the lower, the better) and how much faster you’re running a 5K. We love the new Suunto 3 (£199; suunto.com), which not only keeps track of your heart rate, recovery, sleep and calories burned, but also connects to MapMyRun and Strava apps. Use these apps to stay on top of your progress – they’ll notify you of your speed, distance and relative effort, so you can look back on the data and compare the stats from every workout. 2 MIND YOUR MENTALITY Assessing how you feel on a day-to-day basis is probably the most overlooked way to measure whether…

Christine Bailey Christine is a performance nutritionist, chef, author and keen runner. She runs online programmes and works with athletes.christinebailey.co.uk Lucy Miller Lucy is an ex-national gymnast and qualified PT. She is also a nutritionist and life coach who loves nothing more than to go for a run or do a gym session. @lucycmiller Eve Boggenpoel Eve is a holistic healer, yoga teacher and author. Her work is grounded in a deep appreciation of inner stillness as a pathway to transformation. @eveboggenpoel Emma Lewis Currently studying to be a PT, Emma has written and sub edited on women’s health and fitness magazines for many years. She is a lover of everything that is active. Joanna Ebsworth A qualified Level 3 PT and fitness instructor, Jo has been combining her love…

• ‘For breakfast, I have something such as a spinach omelette or scrambled eggs with two pieces of wholemeal bread and butter.’ • ‘My mid-morning snack is usually fruit with nuts and yoghurt, then peanut butter and honey pancakes as a second snack later in the afternoon.’ • ‘At the moment, I enjoy chicken pesto pasta for lunch. I love choosing different meals from my Strong and Sxy app because we have such a wide variety. My favourite dinner is spaghettini bolognese!’…

Been banging out regular runs in the hope of losing a bit of jiggle around your middle? Well done on your commitment. But if the fat’s not dropping off as fast as you’d hoped, try strength training, too. Why? ‘While cardiovascular exercise helps the body burn more calories per session, lifting weights allows the body to burn more calories in the long term,’ concludes a report on health information site Medical News Today. This is down to getting a far greater EPOC (excess post-exercise oxygen consumption), or afterburn, effect with resistance training. Your metabolism stays elevated for several hours after strength workouts while your body works hard to repair and grow the muscle. Even better, muscle cells need lots of calories just to keep ticking over, so the more you…

In recent times, running has been a comfort for many of us. Figures from Sport England show that the number of Brits running outside increased by 731,000 during the first lockdown, while data from Asics’ Runkeeper app revealed a 44 per cent rise in monthly active users during April 2020. The reason for running is obvious – when exercise options were limited during the pandemic, it was a clear choice for keeping physically fit – but folk also reported taking up the sport to support good mental health. Indeed, a global Asics survey of 14,000 exercisers across 12 countries found that nearly eight out of 10 jogged to feel ‘saner and more in control’. Clearly, the benefits of running are far-reaching, and they extend beyond whittling your waistline. In fact,…

AUDIO WORKOUTS Music and podcasts are set to be replaced by audio workouts as the new in-ear running buddy of choice. Check out platforms such as Auro (auro.fit) and WithU (withutraining.com) for guided running sessions and training plans led by motivational coaches, often set to synchronised music tempos for maximum results. VIRTUAL EVENTS Virtual races will continue to bring fun, focus and competitiveness to running, with more people than ever set to compete on their own during these socially distanced, digital times. Ultra marathons (those over 26.2 miles) will prove especially popular in 2021 as runners strive to push themselves even further or raise money for charity via extreme challenges. REMOTE COACHING Can’t get to your running club but want a personalised training approach? With the help of wearable tech…

It’s a no-brainer that you need to rehydrate after a workout, especially if you’ve left a little pool of sweat on the floor. But are you drinking enough? Not according to the latest data from hydration powder company Vidrate (vidrate.co.uk), which shows that nearly half (45 per cent) of the British population isn’t drinking the daily recommended amount of fluid. ‘Around 60 per cent of the body is made up of water… but despite this, drinking water isn’t at the top of our list of priorities,’ says co-founder Nick Herd, who has the following tips. ‘Set yourself a hydration goal, so you have something to work towards. Having a glass of water every morning is also a great way to set yourself up for the day, as is buying a…

1 Master a meal that you absolutely love and know you can cook any time, anywhere; a meal you don’t really have to think about and could essentially make in your sleep. 2 Decide upon a selection of 3-2-1 meals that you know you can fall back on. Mine is a tray bake with sprouts and a bit of chilli paste, along with a few other ingredients I throw in. I can make it in no time whatsoever. 3 Give yourself a bit of a break. It can be really tiring cooking every single day. Sometimes, you do need to have a cheeky takeaway, but I usually pair it with a salad on the side.…

MONDAY BREAKFAST: 4 small Heck chicken or veggie sausages (or similar) with grilled tomatoes and mushrooms LUNCH: 150g canned tuna or salmon with a large colourful salad, 1 tbsp mayo and a drizzle of lemon juice DINNER: Turkey chilli: Cook 150g turkey mince with ½ small, chopped onion, smoked paprika and pinch of chilli powder until brown. Add ½ can chopped tomatoes and cook for 20 minutes. Serve with steamed vegetables. (Vegan option: use ½ can of cooked lentils) SNACKS 150g Greek yoghurt (or soy yoghurt) with a small handful of blueberries TUESDAY BREAKFAST: 2 scrambled eggs (or 150g scrambled tofu) with wilted spinach and red pepper LUNCH: 2 grilled turkey burgers or 2 veggie burgers, plus a large mixed salad DINNER: Baked salmon fillet with pesto: Bake a salmon…

‘Moving is one of the best things you can do to honour your body at first light,’ says Lucy Pinto, owner and coach at TheBox (theboxfit.co.uk). ‘Try this LISS (low-intensity steady state) vs HIIT (high-intensity interval training) workout.’ THE LISS VS HIIT WORKOUT How to do it: Perform each LISS move for 50 secs, with 15 secs of rest between moves. Perform each HIIT move for 30 secs, with no rest between moves. 1) LISS • Press-up to down dog • Prisoner lunges • Squat to reverse kick • Front kick punch 2) HIIT • Plyo jacks • Press-up to punch • Shuffle lunges • Twisted climbers 3) LISS • Shoulder taps • Shadow box • Triceps dip crab ankle reach • Drop squats 4) HIIT • Plyo jacks •…

To enhance the calming benefits of stretching, try incorporating breathing techniques into your stretch workouts. ‘The vagus nerve runs down through the respiratory diaphragm, so engaging in slow deep breathing – and making your exhale longer than your inhale – stimulates the vagus, lowering blood pressure and heart rate, and shifting you into a parasympathetic state,’ says Espinosa. ‘Try Box Breathing: Inhale for four counts, pause, then exhale slowly for eight counts, pause. Repeat five-to-10 times, either sitting or lying down.’ Another way to activate the vagus nerve with the outbreath is to use a stretching technique called pandiculation. ‘This is a natural response of your nervous system,’ says Jennilee Toner, anatomy specialist and yoga teacher at EkhartYoga (ekhartyoga.com). ‘When your body is at rest, it has a biofeedback loop…

ALTERNATE HIGH KNEE STEP • Stand tall with your feet hip-width apart. • Raise your left knee up to hip level while simultaneously raising your right arm up high overhead. • Lower your left leg and right arm back down and repeat on the other side. • Continue alternating at pace until the time is up. JUMPING JACKS • Stand tall with your legs together and your arms by your sides. • Starting with a slight bend in your knees, jump your legs out to shoulder-width apart and stretch your arms up overhead, so you’re in a star-jump shape. • Return on soft legs to the starting position, then repeat. ‘Don’t rush through the moves – think, quality over quantity’ SQUAT • Stand with your feet shoulder-width apart and toes…

The Core Master (£149.95; thecoremaster. co.uk) This bit of home kit works the outer, middle and deep inner core muscles. Hyperwear Sandbell (£34.90; strongerwellness. com) The functionality of sandbags make them great for working the abs. Viavito Tuyami Folding Ab Wheel (£19.99; sweatband.com) A great, low-cost tool for ab strength, suitable for newbies and pros alike.…

Finding the right fit matters, but getting measured during the Covid era has proven difficult. ‘Despite stores being closed, it remains vital that women measure their bra size at least once a year,’ says Kong Brown, who recommends these home tricks to check you’ve bought the right fit. It’s easy to see how hard it can be to find the right running bra, so we’ve followed up with a handful of our favourite bras to help you decide. THE UNDERBAND A good-fitting underband should sit flat across your back in a straight line. You should be able to fit two fingers in between your body and the band. When you buy a new sports bra, you should always wear it on the loosest hook – the extra hooks are a…

GOING THE DISTANCE When you’re putting in the miles, you need clothing that will keep you feeling comfy, dry and chafe-free every step of the way. Enter New Balance’s Q Speed Fuel Collection, with every piece designed to give you total confidence. We love this sleek Q Speed Fuel Long Sleeve Top, £45, with its hidden thumbholes and reflective details, paired with the matching high-rise Q Speed Fuel 7/8 Tights, £60, featuring deep hip pockets so you can carry your phone and other essentials with complete ease. New Balance Fresh Foam 1080v11, £135; newbalance.co.uk FUNCTIONAL FUSION Puma has reconfigured the cross-training shoe to create its first-ever trainer designed specifically for functional fitness. Engineered to withstand tough workouts, Puma’s Fuse Strength trainers (£80; puma.com) feature a low, shock-absorbing midsole and wide…

We all know that exercise is good for our mental health but new research shows a strong link between low physical fitness and the risk of depression, anxiety or both. The study, published in the journal BMC Medicine, assessed data from more than 150,000 UK volunteers who had taken fitness tests prior to answering two questionnaires relating to mental wellbeing. They did this once in August 2009 and again seven years later. On assessing the data, scientists discovered that the volunteers with low fitness levels had a whopping 98 per cent greater chance of depression and 60 per cent higher odds of anxiety than those with good fitness. The takeaway tip? Researchers note that a person can improve their fitness in as little as three weeks, which could reduce the…

Next time you buy your running shoes online, try these tips from Ashley Scott, technical representative supervisor at Brooks Running (brooksrunning.com). • ‘You land with one-and-a-half to three times your bodyweight when running, meaning your feet splay considerably (and swell due to increased blood flow and heat), so most runners need to order a half to a full size bigger than regular shoes. As a support and recommend a type of shoe. Guessing by your high or low arches doesn’t always work.’ • ‘Knowing whether you need a wider or narrower fitting comes down to experience. Many brands now offer long trial periods for purchases through their online stores, including Brooks which offers a 90-day Run Happy Promise. If your shoes aren’t the perfect match, return them and try another…

Since our lives slowed down with ongoing lockdown restrictions, the spotlight has been on our diet and fitness routines – and many of us are feeling more pressure than ever to be the ideal weight. Maybe you’ve jumped on the fad diet bandwagon, or perhaps the pandemic has triggered negative eating patterns? Figures from The Royal Society for Public Health show that 47 per cent of us have spent more time on social media since the pandemic began, but this daily trawl can sometimes heighten body issues and anxieties, making us feel worse about ourselves and negatively impacting our mental health. Worryingly, research by data company Kantar shows that our obsession with being the perfect weight means that 38 per cent of us are now on a diet most of…

There are no quick fixes when it comes to fat loss. While exercise burns calories, and the right type of exercise will also promote muscle growth and fat burn, it won’t specifically burn fat from any particular area. And when it comes to tackling weight around the middle, it’s important to understand the role that various hormones play in burning and storing fat. BALANCE HORMONES There is a reason why men and women typically store fat differently. In women, oestrogen plays a key role in metabolism, fat storage and energy production – nearly every cell in your body has receptors for oestrogen. Oestrogen is needed for healthy glucose utilisation, insulin function and metabolism. It is no surprise then, that changes in levels of oestrogen (particularly a decline around the time…

Nim’s Pineapple and Beetroot Crisps (95p; nimsfruitcrisps.com) At just 66 calories, this new flavour of fruit and veg crisps from Nim’s counts towards one of your 5 A Day. Void of nasties, they contain just beetroot and pineapple. Yum! JustChoc Bars (£1.69; playinchoc.com) Got a sweet tooth? These portion-controlled 10g bars are made from organic cacao, coconut and vanilla, and contain 62 calories. With zero-waste, plastic-free recyclable packaging, they’ll keep your conscience clear, too. Native Snacks Sweet Chilli Popped Lotus Seeds (£1.10; Sainsbury’s) These popcorn-style nibbles contain 60 per cent less fat than regular fried crisps. They’re made from popped lotus seeds, a much-loved street food snack. Skinny Bars (£6 for three; theskinnyfoodco.com) New from The Skinny Food Co, these low-sugar bars come in three sumptuous flavours – Cookies and…

Ishga Sanitiser (£14.50; ishga.com) Make sanitising your hands a luxury with this organic option, packed with natural ingredients. The high alcohol content – teamed with lemongrass, rose, geranium and lavender essential oils – fights viruses and bacteria, while seaweed tones the skin. Naturtint Hair Food Quinoa Colour and Shine (£6.99; naturtint.co.uk) If you care about what you put on your hair, this superfood mask contains shea butter and milk thistle to enhance moisture and leave your locks feeling silky smooth. The high mineral content will also work to encourage hair growth. Wild Fresh Cotton & Sea Salt Deodorant (From £12; wearewild.com) Founded by childhood friends, Freddy Ward and Charlie Bowes-Lyon, this aluminium-free deodorant range boasts five lovely fragrances. The refillable design is a great way to fight plastic pollution, with…

• Increase oxygen to the brain with a quick downward dog or headstand. • Focus your energy with an affirmation, such as ‘I listen to my body and give it what it needs’. Repeat three times. • List three things that you feel grateful for, then, if appropriate, make a note to say thank you to the person involved. • Get rid of stagnant energy by vigorously shaking your body all over. • Try the skull shining breath. With palms on your lower belly, forcefully exhale, then breathe in naturally. Repeat eight to 10 times. • Press the acupuncture point Ren 6 (two fingers’ width below your navel) for a count of five to alleviate feelings of fatigue.…

REVERSE LUNGE • Stand tall with your feet shoulder-width apart and your hands either on your hips or clasped in front of your chest. • Take a large step back with your right foot, landing on the ball of the foot and keeping your heel off the ground. Bend both knees to 90° as you lower into a lunge. • Press into the mid-foot and heel of your left foot to return to the standing position. Repeat for the set number of reps, then switch sides. That’s one set. GLUTE BRIDGE • Lie on your back with your knees bent, both feet flat on the ground and your arms by your sides with palms facing down. • Lift your hips off the ground until your shoulders, hips and knees are…

Studio or no studio, this ballet-inspired circuit will improve your posture while burning a tonne of calories, combining elements of Pilates, yoga and traditional fitness to streamline your body. The workout, designed by Rhea Sheedy, founder of Ballet Fusion (balletfusion.co.uk) and a Royal Academy of Dance-trained instructor, has been compiled using traditional classical dance techniques, helping a 70kg woman burn 840 calories per session. What’s more, this workout uses little equipment – all you need is a pair of grippy socks and a yoga mat, plus trainers for a post-workout walk! HOW TO DO IT Perform all eight moves, one after the other, pausing when you need to. Stretch for 10 minutes after the workout, then take a 90-minute walk. Doing a long walk after the workout not only taps…