Innholdsfortegnelse for May 2021 i Women's Fitness

This month I took a step back from my fitness regime and did some ‘just for fun’ workouts – easy trail runs, long walks in the countryside, light bodyweight sessions with the kids. Truth be told, slowing down is not something I’m good at, but with age has come a greater appreciation of my holistic health. It’s not only about exercising; there are other components to staying healthy, and you can be fit but unhealthy, too – something we discuss on page 18. One thing that often goes unsaid when discussing workout routines is that it requires great discipline to recognise the limitations of your fitness. It’s important to know when to back off from hard exercise. On page 28, we explain why you should be scheduling an active recovery…

FEEL-GOOD FITNESS I really enjoyed your article with cover star Lisa Lanceford, “Work out because you love your body” (March issue). I don’t know how many times I overhear people say ‘I’m too big’, ‘I want a sculpted body’ or ‘My thighs are massive’. I do it myself. We all know that exercise is good for us, but I now realise I have to stop disliking my body and focus on the things I like about it. I need to shift to a mindset of what I love about myself, inside and out. Thanks to this feature, I am going to start embracing what I was given. It may not come overnight but I’m grateful for Lisa’s advice on how to make those changes. Deena Colworth, Huntingdon…

Down to a tee There’s nothing like a slogan top to boost your motivation, and this moisture-wicking, stretchy Dare 2B Moments Graphic T-shirt, £20, is guaranteed to do the job; dare2b.com Fancy footwork Thin, wide and flexible, these Vivobarefoot Primus Lite III shoes, £115, will help you stay grounded during weightlifting and HIIT workouts; vivobarefoot.co.uk Flexible friends With an inner lining made from soft stretch jersey, these Hummel Hmlvenka 2-in-1 Shorts, £48, will keep you covered from all angles; hummel.co.uk Mellow yellow Avoid chafing and support your assets during low-impact workouts in this Adidas by Stella McCartney TruePurpose Seamless Bra, £55; adidas.co.uk The perfect fit Sustainable, stretchy and supportive, Contur’s Afresh Crop, £49.99, and Smooth Move Leggings, £59, provide high UV protection and come in an array of mix-and-match colours;…

Sprawling on the sofa with your feet up after a tough session has its merits, that’s for sure. But smart exercisers are also fitting active recovery into their schedule (that’s a short, low-intensity workout that aims to increase blood flow, metabolism and joint movement to keep you feeling fresher in body and mind). Moving around increases blood flow, which helps clear exercise waste products such as lactic acid, and reduce DOMS (delayed onset muscle soreness). It also stimulates muscle repair and growth. Come to an abrupt halt after exercising then sit at your desk the next day, and you’re likely to experience more pain and a slower recovery. ‘Think of your body like a car,’ says Katie Anderson, head of training at immersive low-impact training studio, Fly Ldn (flyldn.co.uk). ‘If…

Since gyms shut down in January this year and more than nine million members found themselves looking for other exercise options, it’s fair to say that we fitness fans have done a great job of adapting our workout routines, using the likes of Joe Wicks, Nike Training Club, Peloton and more to keep our fitness levels up. The good news is that the time has come to finally dust off your membership card. And while many of you are rejoicing at being able to use the weights room again, there will be a fair amount of folk who are happy to keep up with the home workouts. Whatever your situation, here are some top training tips to help you stay safe when heading back to the gym. Follow our advice…

Pedalling around on two wheels has never been so popular! Since the first lockdown in 2020, thousands of us have dusted off our trusty steeds in a bid to get fit and stay entertained –›so much so that transport secretary, Grant Shapps, announced there had been a 200 per cent increase in the number of people cycling at weekends during the height of lockdown 1.0. ‘The lockdown has helped so many people discover not only the fitness benefits of cycling, but also how much fun it is and how much it can help them explore and connect with their local environment,’ says Nassrin Chamanian, content manager at Wiggle (wiggle.co.uk). ‘Many of us at Wiggle are cyclists ourselves, but we know from our customers that they value the mental benefits just…

Useful cycling sites for beginners British Cycling is the national body for cycling in the UK. On its website you will find local sportives for every ability, information about local clubs as well as advice on getting started. See britishcycling.org.uk Cycling UK has advice for beginners, from adjusting saddle height and dressing for the conditions, to choosing the right padded shorts and finding ride buddies. See cyclinguk.org Liv makes women-specific bikes and gear and is a great place to get some starter kit and service gear. See liv-cycling.com…

If you’re a keen cyclist, you’re probably interested in what you put on your plate – but getting fuel right for riding can be complicated. ‘Under or overeating is probably one of the most common mistakes people make when looking to improve their overall performance,’ says Alan Murchison, chef for pro women’s team Canyon-SRAM, and author of new book The Cycling Chef: Recipes for Getting Lean and Fuelling the Machine. ‘The purpose of this book is to give you the understanding that you ideally need different meals to work alongside your training load.’ That’s why Murchison’s recipes are divided into six sections: Off-season, Pre-season, Soft-pedalling days, Pre-race, Medium days and Hard days. ‘The recipes are achievable for almost anyone,’ he adds. ‘By concentrating on the basics – protein for muscle…

SAVE YOUR BACON Chances are, you already know that consuming too much processed meat isn’t good for your health, but new research shows that just one rasher of bacon daily (equivalent to 25g of processed meat) could increase dementia risk by a whopping 44 per cent. The study, published in the American Journal of Clinical Nutrition, revealed that the risks associated with eating higher amounts of processed meat were the same regardless of whether participants were genetically predisposed to the disease or not. But it’s not all bad news for meat eaters, as study findings also show that eating some unprocessed red meat, such as pork, beef or veal, could be protective, with those who consumed 50g a day being 19 per cent less likely to develop dementia. Everything in…

BIMUNO® DAILY (£11.99; BIMUNO.COM) This award-winning prebiotic supplement is designed to nourish ‘good’ gut bacteria. It’s supported by more than 90 scientific publications including over 20 scientific trials. BIOGLAN BIOTIC BALANCE CHOCBALLS (£14,99; BIOGLAN.CO.UK) These choc treats are a tasty way to add beneficial bacteria to your diet. Each ball contains two strains of live bacteria plus fibre. VADASZ RAW KIMCHI (£4.50; WAITROSE) This raw kimchi is one of a selection of fermented foods and pickles, including sauerkraut, that will look after your tum. TYG (TRAIN YOUR GUT) THE GUT-HEALTH SPORTS DRINK (£31.20 FOR 12; TYGDRINKS.COM) Made with fitness fans in mind, this drink has two billion CFUs (colony-forming units) of live cultures to help support your body. MOJU PREBIOTIC SHOTS (£27.80; MOJUDRINKS.COM) A raspberry, lemon and baobab prebiotic drink…

If you’re one of the 42 per cent of Brits who reported high levels of anxiety at the start of the third lockdown, you’ll be pleased to hear getting on your mat is a great way of bringing more calm into your life. One of the ways yoga can help is by teaching you to stay in the present, but it also has a significant physiological impact on stress levels. Research shows yoga decreases the stress hormone cortisol, lowers high blood pressure, increases relaxing alpha waves in the brain and boosts a calming neurotransmitter called gammaaminobutyric acid (GABA). While studies show you’ll see the soothing benefits of yoga in just one session, the more you practise, the greater the effects will be, especially when it comes to lowering your baseline…

Bio-kult Mind £19.94; bio-kult.com Known as your second brain, or enteric nervous system, your gut and (first) brain are intimately linked. This formula targets both. Hero ingredients: live bacteria (exercise-induced gut permeability may lead to inflammation that affects brain performance); zinc, to contribute to cognitive function Brainzyme Focus Pro £29; brainzyme.com Sharpen decision making with plant-based ingredients proven to strengthen focus. Hero ingredients: an enhanced matcha theanine blend with polyphenols boosts focus, while gingko biloba increases blood flow to the brain. Indi Mind £40; indisupplements.com This fruity blend of natural nootropics gently lifts fatigue, clears brain fog and helps you focus, with real-time and long-term effects. Hero ingredients: beetroot, shown to boost athletic performance and blood flow; L-tyrosine, for the production of neurotransmitters Solgar Brain Works £39.99; solgar.co.uk…

It’s well known that Wonder Woman actress Gal Gadot, who plays lead character Diana Prince, had to train like an athlete for her role. And in the sequel, Wonder Woman 1984, we’re introduced to an army of powerful women – the Amazonian athletes – competing against a young Diana in the Amazon Games. The actresses playing the Amazons are as tough as their armour, and behind their athletic ability is lead trainer Jenny Pacey, who also compiles workouts at grokker.com. ‘The Amazons trained five days a week for around two to three hours a day, plus they’d have around two or three hours of stunt training,’ she reveals. ‘I created the programming so they would peak for filming in London like it was the Olympics.’ Involving Metabolic Conditioning (MetCon), athletic…

‘Expect to really tone up and strengthen your pins’ Dreaming of hitting the beach with oodles of energy? Summer is just around the corner, so now is the time to start building your fitness for long, sunny walks and endless beach games. Whether you’re trying to lose a few pounds, shape up for an event or simply gain the strength to run around after the kids all day, it helps to have a plan. Enter the second part of personal trainer Lisa Lanceford’s (@LisaFiitt) training schedule. Last month, we brought you the first instalment of her better-body workouts: the Fat Burn, and Bums and Tums sessions. The Instagram sensation has provided training plans on her Strong and Sxy app (strongandsxy.com), and she wants to help you get fitter, too. ‘This…

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 of…

‘Running on the track with my club mates again, and doing the parkrun even though I don’t normally do it regularly!’ Clare Thurgood ‘The parkrun, although I’m nervous about being in a big crowd and on the starting line again. And I’m excited to go swimming – I’ve missed swimming so much!’ Laura Hubbard ‘I can’t wait to head out on my stand-up paddleboard (SUP) again this summer. It’s a great activity that I’ve enjoyed doing with friends.’ Rebecca Wheatley…

1 F45 runs (members-only, from £20 a week) weekly 45-minute Recovery sessions (available live online) with a combination of passive and active exercises, plus stretching to improve flexibility, range of motion and posture; f45training.co.uk. 2 Flex Chelsea’s 30-minute live online STRETCHit classes (£8) are all about embracing long, juicy stretches and are perfect for anyone who needs to find a bit more length with their strength; flexchelsea.com. 3 During FLOW LDN’s 45-minute Deep House Stretch Class (live and on-demand from £9.99/ month), you’ll be taken through stretches, mobility drills and self-myofascial release to soothe those overworked parts of the body; flyldn-online.com. 4 Gym Box Rehab live and on-demand classes help you recover from weights sessions (£10 a month). You’ll check for body imbalances, focus on maintenance and boost recovery; outthebox.…

FIT KIT MAX GRIP HAND SANITISER A hand sanitiser designed for all gym goers, with added chalk for grip and aloe vera to protect your hands. It also has a handy clip so you can attach it to your gym kit. £3.99; fitkitbodycare.com MOBOT FOAM ROLLER WATER BOTTLE Taking your own water bottle is a great way to stay hydrated while avoiding communal water fountains. This option is made from recycled stainless steel and cleverly doubles up as a mini foam roller. £43.99; mobot.com SWEATY BETTY ICON LUXE KIT BAG To avoid spreading germs, it’s a good idea to always shower before leaving the gym. This bag has separate compartments to help keep your post-workout gym clothes and shoes away from your post-workout snacks and other essentials. £98; sweatybetty.com…

1 Plan ahead. Look at your training for the week and then try to plan meals alongside the intensity of the sessions. Harder training requires more carb-based meals; easier days require more protein and good fats. 2 Build a longer-term view around eating optimally. Any meal plan that you find hard to follow or that creates stress around meal times is never going to be sustainable. Any diet that offers a quick fix is rarely sustainable, so look to create good food habits that last. 3 Mix up all food groups – have a good mix of carbs, good fats and varied protein sources, and try new things to find out what works best for you. There is no one-size-fits-all meal plan.…

Bulk 1: Complete Food Shake (£49.99; bulk.com ) If you’re struggling to get the nutrients you need, this food shake packs 30g of protein (equivalent to five eggs) from peas, pumpkin and chickpeas, plus 400 calories, per serving. Vega Clean Protein (£29,99; amazon.co.uk ) Built by an elite athlete for fitness fans, Vega boasts this blend of pea, hemp, alfalfa and pumpkin protein powder, which has a complete amino acid profile as well as 68g of protein per 100g. Puriton Vegan Banana (£22.95; puriton.co.uk ) Made in Shropshire, this wholefood powder uses real foods such as hemp, pumpkin and linseed to create a blend of protein, fibre and healthy fats. Each serving offers 15g protein. SuperU The Fit Blend (£28.99;…

WHAT DO YOU MISS MOST ABOUT COMPETING? ‘I miss being and feeling physically strong! Plus, I miss the challenge and the environment;›being a full-time athlete pushing myself and my body every day to be the best that it can be.’ IS SKELETON RACING STILL A FAVOURITE SPORT? ‘Skeleton will always be “my sport” and will always have a special place in my heart. I’m still linked to the sport, as I’m on the British Skeleton Selection›Committee and I’m an athlete mentor for the talent squad, so I regularly check in with the athletes to give them help and advice. But now, as a personal trainer, I love helping my clients achieve a good balance of wholesome wellness, too.’ WHAT DOES YOUR TRAINING REGIME LOOK LIKE NOW? ‘As a mum to…

COME RAIN OR SHINE Are you looking forward to active days out this spring and summer? Then you’ll need to be suitably prepared for our unpredictable British weather! Thankfully, the new Kimberly Walsh x Regatta collection (£25-£100, regatta.com) will have you covered. Designed with UK holidays and adventures in mind, the singer and soon-to-be mum-of-three’s fourth range is arguably her best yet, featuring practical jackets, luxurious fleeces, lightweight hoodies and waterproof essentials, including this soft and stretchy Highton Lite Softshell, £45, which provides total freedom of movement for all your outdoor escapades. TRY THIS... FULL OF BEANS Looking for more than just a caffeine kick from your cup of joe? Exhale Healthy Coffee is the only coffee in the world scientifically tested to verify its performance-boosting benefits, which include increased…

Did you know that exercising during pregnancy is good for you and baby?* Not only will mums-to-be reap all of the rewards that come from leading an active lifestyle (including feel-good hormones, and stronger bones, muscles and joints), evidence also suggests that pre-natal exercise may have lasting benefits for babies (including a healthier birth weight and improved vascular health outcomes). But recently, a study commissioned by maternity activewear brand FittaMamma (fittamamma.com) showed that the majority of mums-to-be feel unable to stay active. ‘Expecting mothers face a lot of conflicting advice about their health and the “risk” of exercising too much,’ says Alexandra McCabe, founder of FittaMamma. ‘But happily, lab tests demonstrated that well-designed activewear could have a positive impact on expecting mothers’ ability to exercise more.’ Indeed, 63 per cent…

THAMES MARATHON SWIM (AUGUST 15) Why try? This is a low-impact sport that will work your entire body, especially your upper body and core. Join in: This 14K downstream course between Henley-on-Thames and Marlow is divided into four stages, during which you’ll have the chance to fuel up and catch your breath before plunging back in. Race it or go at your own pace, but expect to be in and out of the water for a good half a day. henleyswim.com Useful kit: Stay safe with the Tow float (£21; swimsecure.co.uk) A MARATHON IN MAY (VIRTUAL CHALLENGE) Why try? Running is a great way to burn calories, plus it’s free of charge to do and has even been found to ward off stress. Join in: If you’ve always…

GETTING STARTED! So you want to start cycling? Great news! But while it’s true that you can cycle without any specialist kit bar a bike and a helmet, a few essentials will make your first ride more enjoyable. ‘Once you’ve found the perfect bike, grab some comfortable layered clothing (such as a base layer, jersey, gilet and jacket) and a decent helmet,’ says Nassrin Chamanian, content manager at Wiggle (wiggle.co.uk). ‘The last step is to give your bike a once over, paying particular attention to the brakes and tyres, to ensure it’s safe. Whatever way you want to ride, there are worlds to explore with a bike!’ GO FASTER! If you’ve been cycling regularly but want to go a bit faster, the kit you invest in can make a difference.…

It is estimated that around 400 bacterial species and 100 trillion microbes live in our gut. This ecosystem – known as the microbiome – influences our nutrition, metabolic health, immune system and even mental health. Indeed, research has shown that a diverse microbiome is associated with overall better health. But when the microbiome becomes imbalanced, we are more prone to digestive symptoms and other health conditions. MOVE FOR YOUR MICROBIOME The composition and range of microbes present is influenced by many factors – the food you eat, medications, sleep quality and stress. There is also mounting evidence to suggest that exercise and physical activity can also affect gut microbes. The good news is that exercise can have many positive benefits on gut health. Firstly, staying active is a great way…

TRACK YOUR HEALTH The digitalisation of healthcare is revolutionising the way we manage our health problems. This is, in part, due to the evolution of health technology during the pandemic, with telehealth and virtual care making it possible for patients to look after themselves remotely with the help of doctors. Indeed, 2020 research published by GSK, the pharmaceutical conglomerate, reports that 77 per cent of Brits consider it important to take their health into their own hands. Enter MyHealthBox (£3.99 monthly), a new app that’s designed to build a patient-owned medical record. You can upload photos of prescriptions, vaccinations and doctors’ notes, and link it to third-party tools such as Apple Health, FitBit and Garmin. ‘MyHealthBox not only allows you to monitor your health and medical information, but also to…