Innholdsfortegnelse for July 2021 i Women's Fitness

This year kickstarted with the UK’s third lockdown, closely followed by a washed out spring, so who’s with me when I say I couldn’t be happier that summer has finally arrived? Indeed, when this issue was sent to the printers, the sun was shining, mercury was rising and I was flaunting tan lines where my running shorts had been. Bliss! It’s at times like these that exercise motivation comes easy, and the body parts we’ve kept under wraps for months are ready to show off. Whether for water sports or sunbathing, we’ve rounded up this season’s best swimwear (page 16) to help you make the most of the sunshine. And our summer special, from page 38, has everything you need to feel your best on the beach. Plus, if you…

Measure up Hourglass, rectangle, inverted triangle… tape measurements are a popular way to determine body shape, something many health and fitness experts use as a basis for their choices. But according to new research from Loughborough University, we might be doing it wrong. Data shows that moving the tape measure by just 1cm could shift 40 per cent of us into a different shape class. A ‘spoon’ body may become a ‘bottom hourglass’; a ‘triangle’ may become a ‘rectangle’. This could make it harder to judge the right moves for your shape, and to shop for your shape, too. ‘Discovering how precise experts must be when telling people how to measure and classify their body may help style guides be easier to replicate at home,’ adds Dr Christopher Park, of…

CEP HIKING MERINO LONG SOCKS The handy padded areas around the Achilles, ankle bone and toes reduce discomfort and friction, while medi compression boosts the supply of nutrients to muscles. (£44.95; cepsports.co.uk) DARN TOUGH RUN 1/4 ULTRA-LIGHT SOCKS The hint is in the name but these socks are super durable, with a no-slip fit. Enjoy the cushioning around the heel and base of the foot, which adds supreme comfort. (£18; trekitt.co.uk) ENERTOR ENERGY RUN SOCKS These have been crafted with anti-blister protection and Nilit® Innergy energy return fibre, which is said to boost performance. Nifty! (£12.99; enertor.com) *According to The Deep Relief Report THE LITTLE THINGS THAT MEAN THE WORLD…

Do you struggle to head out for a run or fitness class, but love a walk? Or maybe you keep getting injured when trying to increase your running distance. You should make walks your friend (the longer the better) and reap the many benefits, both physical and mental, that loads of research confirms. We know that, like other forms of regular moderate exercise, walking helps keep cardiac risk factors and mental stress at bay.›But, interestingly, a study published by the›American Heart Association found that walkers experienced greater health benefits for heart disease, cholesterol and high blood pressure than runners for the same amount of energy used. WALK VS RUN Need inspiration for long, scenic walks? Head to the National Trust (nationaltrust.org.uk) In fact, a long walk can match a shorter…

1) I jog for 30 minutes to the sand dunes, then do 12 x sand dune hill reps (45 seconds up, then walk back down as recovery). A great one for all runners, benefiting your heart, lungs, muscles and stability. 2) I run along the beach then into the sea, picking up my legs and diving in when the water is just above my knees. I do a few quick swim strokes, then jump out and repeat. Perfect for triathletes and open-water swimmers, it gives you a cardio and technique boost and helps you acclimatise to cold water. 3) I do 30-60 seconds of burpees, squats, planks, 50m sprints and mountain climbers in sets on the beach with a short recovery between moves. The slippery sand makes it harder! These…

From boosting your intake of vitamins and minerals, to decreasing the risk of heart disease, stroke and some types of cancer, the body benefits of eating 5 A Day are well documented. But new findings from Edith Cowan University (ECU) in Australia report that a diet rich in fruit and veg can lower stress levels, too. Indeed, of the 8,600 participants studied, those who ate at least 470g of fruit and vegetables daily had 10 per cent lower stress levels than those who consumed only 230g. It’s all down to the inflammation-fighting effects of the foods, combating oxidative stress that has been linked to increased stress and lower mood. According to the ECU’s lead researcher, ‘vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids and carotenoids that can…

HUEL COMPLETE PROTEIN Made from a unique blend of three plant protein sources (hemp, faba and pea), this smooth and creamy protein powder contains more essential amino acid per gram of protein than whey. £25, huel.com NATURECAN CBD INFUSED WHEY PROTEIN Formulated with CBD to help tackle post-muscle soreness and inflammation, this whey protein powder will help to keep your training on track. £34.99, uk.naturecan.com THE ORGANIC PROTEIN CO. ORGANIC WHEY ISOLATE This special formulation is made by double filtering organic grass fed cow’s milk which results in a higher protein content. £32, theorganicproteincompany. co.uk…

REFUEL Always have something ready for you when you have just finished a run, even if it’s just a glass of milk or a banana. STAY HYDRATED Thirst is a very good indicator of whether you need a drink or not, but it’s important to stay on top of hydration when running or exercising in general. If I’m planning on running for longer than one hour, I’ll generally bring a water bottle with me. DON’T BUY JUNK FOOD If you don’t have crisps and snacks at home, it’s so much harder to eat them. Nuts and fruits are perfect substitutes. Never go shopping when hungry!…

ADD THESE TOP FIBRE TYPES AND FOOD SOURCES TO YOUR DIET TO ENSURE YOU GET A RANGE OF DIFFERENT FIBRES. • Cellulose fibre: Try wheat and rice bran, legumes, root vegetables (such as carrot, beetroot, potato and sweet potato), apple skins, hearty leafy greens such as collard greens and kale. • Hemicellulose: Found in wholegrains such as wheat, oats and rye. • Pectin: Found in apples, pears and citrus fruits. • Lignans: Try flaxseeds, asparagus, broccoli, and root vegetables such as parsnips and beetroot. • Chitin: Found in mushrooms and cricket flour. • Gums: Try the konjac plant (which can be used to make low-carb noodles), glucomannan or guar gum. • Beta-glucans: Found in mushrooms, oats, rye and barley. • Mucilages: Try flaxseeds, chia seeds, psyllium husks, plantains, banana, cassava or berries. • Fructans: Eat asparagus, broccoli, onions, garlic,…

BODHI & BIRCH GINGER BREW DEEP TISSUE MASSAGE & BODY OIL Inspired by traditional Thai massage techniques, this quickly penetrating anti-inflammatory oil relieves aching muscles – with plai, galangal, turmeric and ginger essential oils. £35; bodhiandbirch.com HERBS HANDS HEALING DEEP MUSCLE OIL Ease sore, overworked or ‘pulled’ muscle groups with this concentrated massage oil with cayenne pod, chilli oil and botanical menthol crystals. £10.50; shop. herbs-hands-healing.co.uk PURESSENTIEL MUSCLES AND JOINTS PURE HEAT ROLLER Soothe tight muscles after a tough workout with this heating roll-on containing 14 essential oils, including analgesic wintergreen, eucalyptus and rosemary, plus botanical arnica. £12.90; uk.puressentiel.com…

Artistry Studio LA Edition Coastal Vibe Perfume Pencil (£20.10; amway.co.uk ) This coastal scent of pineapple, coconut water, frangipani and Malibu palm leaves will have you California dreaming. Simply twist the stick and glide onto pulse points. Natura Siberica C-Berrica Ultra Glow Face Pads (£8.49; naturasiberica.co.uk ) Enriched with vitamin C from the Siberian berry to enhance your skin’s natural defences, these pads promise to boost your complexion’s texture and tone. You’ll be looking brighter in no time! Bloom & Blossom Legs Eleven Cooling Leg Serum (£29; bloomandblossom. com ) Vegan and cruelty-free, this revitalising serum will brighten skin with its mix of aloe vera leaf juice, energising vitamins, and antioxidants. It also works wonders on restless legs. Peacci Vanilla ManiPedi…

Recent data* shows there was a drastic decrease in skin cancer referrals and diagnoses in 2020, despite rates of melanoma more than doubling since the early 1990s. Get to know your moles with this advice from Dr Adam Friedmann, consultant dermatologist at Stratum Dermatology Clinics (stratumclinics.com). • Check your moles once a month, especially if you have lots of moles or freckles, have fair hair or skin, or have a family history of skin cancer. • When checking moles, stand in a well-lit room and use both a full-length and a handheld mirror so you can check your body all over. • Ask someone to help you check hard-to-reach areas, including your scalp, the soles of your feet and in between your fingers and toes. • Look for any changes…

It’s easy to let travel derail your fitness routine but exercise can be a positive part of your holiday! With this quick and easy hotel room workout, you can keep moving wherever you are. ‘This high-intensity workout doesn’t require any kit,’ says Lara Aitken, David Lloyd Club’s PT ambassador (davidlloyd.co.uk). ‘Best of all, it’s quick, fun and ultra-effective. You’ll challenge your cardiovascular system whilst building muscle, strength and stability. This is because all the moves are compound exercises, which work multiple muscle groups at the same time. You’ll be getting a full-body workout with a cardio kick, too.’ Perform 12 to 15 reps of each exercise with a 15-second rest period between each move. When you have completed the first round of the circuit, rest for 30 seconds. Aim to…

BEST FOOT FORWARD Looking for a running shoe that combines speed, comfort and eco-friendly credentials? Look no further than the new performance trainer from sustainable shoe designers, VEJA (veja-store.com). Made from an impressive 62 per cent bio-based or recycled materials – and named after one of the fastest and most athletic fish in the ocean – the Marlin, £145, features ultra-grippy, energy-returning soles for a super-dynamic ride while looking sleek and stylish to boot. VISIT THIS… FESTIVAL FEVER Outdoor enthusiasts, rejoice! The Salomon Festival is returning on August 7, 2021. Expect an exciting day packed with running and outdoor activities, workshops, live music, food stalls and loads more to help you escape urban life and spend time with like-minded people. Explore the outstanding natural beauty of the Chilterns with a…

MEET THE ELITE Emma McQuaid is dubbed ‘Ireland’s fittest woman’ and a serious contender for the podium at this year’s CrossFit Games. The former quad bike racer took up CrossFit eight years ago to build strength to help her husband in and out of his chair after he had a serious car accident. CARDIO ‘I train five days a week doing four or five sessions a day to cover all the different elements of CrossFit, including cardio fitness (think running, cycling, rowing and exercise on a SkiErg machine); bodyweight exercises such as burpees; gymnastics moves like handstand walks, handstand push-ups and rope climbs; and Olympic lifting, plus Strongman elements like yoke carrying and sledge pushing. I need to be ready for anything, so I do some form of speed or…

Do you know what kind of foot striker you are? According to a new study by smart insole brand Nurvv Run, only 55 per cent of women have a neutral pronation when running, while 36 per cent are over-pronators (feet roll too far inwards) and nine per cent are under-pronators (feet roll outwards). ‘Pronation›is›the›inward rolling of›the›foot when it makes contact with›the›ground,’ explain Nurvv Run experts. ‘It helps›you›push off with even distribution from›the›front of›the›foot.’ Knowing how you pronate will help you to select the right trainers for your form, so get assessed at a running store or find out about Nurvv Run at nurvv.com.…

The court size, net height, balls and racquets are the same as in traditional tennis. A player can let the ball bounce twice before returning it. The second bounce can be inside or outside the court boundaries. Matches are the best of three sets, with a tie-break settling the sets. The server must start off stationary, but is allowed one push of the wheelchair before striking the ball. Players lose a point if they use any part of their feet or lower extremities against the ground or a wheel while serving, striking a ball, turning or stopping while the ball is in play or if they fail to keep one buttock in contact with the wheelchair when hitting the ball. FOLLOW JORDANNE ON INSTAGRAM @JORDANNEWHILEY…

‘The traditional pre-race meal of a giant bowl of pasta is always too much for me,’ says White. ‘A few times I’ve stood on the start line and felt bloated from the previous evening’s meal. Try choosing dishes that are high in carbs but balanced with a lot of other vegetables so you don’t get overly full.’ SERVES 4 - 2 tbsp coconut oil - 2 leeks, trimmed, washed and sliced - 1 x 400ml can coconut milk - 4 x 150g pieces of cod fillet - Sea salt, to taste - A handful of fresh coriander leaves, picked, to garnish - Dried chilli flakes, to taste (optional) - Cooked brown rice, to serve FOR THE SPICE PASTE: - ½ tsp salt - 2 garlic cloves, peeled - 1 tsp…

INDI BODY Made from 100 per cent plant-based, real food ingredients, this shake contains 5.3g of fibre per 16g serving, including inulin and oat beta-glucans. £45; indisupplements.com REJUVENATED PROTEIN SMOOTHIE Choose from chocolate, strawberry or banana flavour smoothies that provide 21g of protein plus 1g of glucomannan fibre per serving. £21.50; rejuvenated.com BODYHERO BAR These plant-based protein bars boast nearly 20g protein per bar and a whopping 13.3g fibre (from chicory) –›the perfect post-workout snack. £2.50; bodyhero.com LINWOODS MILLED FLAXSEED WITH BIO CULTURES & VITAMIN D Add these seeds to smoothies or your baking, or stir into yoghurt or porridge, for a simple fibre boost. £5.79; linwoodshealthfoods.com MYVITAMINS GLUCOMANNAN CAPSULES These capsules offer an easy way to increase soluble fibre, which could support weight loss. £11.99; myvitamins.com…

Gosh! Mexican Style Burgers (£2.50; Morrisons) Made from 100 per cent natural ingredients, these Gosh! burgers are packed with good-for-you kidney beans and chickpeas. They’re high in fibre and protein, plus will count as one of your 5 A Day. Meatless Farm Plant-Based 4 Sausage Patties (£2.50; Tesco) Ready to eat in just six minutes! We love these chunky patties for their meaty texture but pea protein-packed recipe. Chuck them on the barbie, then pack in a wholegrain bun with lettuce and slices of beef tomato. Squeaky Bean Chargrilled Mini Fillets (£2.75; Asda) Made to mimic the texture of real chicken, these fillets have been marinated with smoky-tasting seasoning reminiscent of the grill. Throw them in a salad for a great addition to your barbecue. Future Farm Future Sausage (£3.90;…

Fun in the sun Roxy’s new eco-friendly On the Beach swimwear collection features a wide range of confidence-boosting styles designed to fit and flatter women of all body shapes, £18-£75; roxy-uk.co.uk Dive in Featuring a built-in shelf bra, this stunning Sweaty Betty Springboard Swimsuit, £60, is made from chlorine-resistant fabric, featuring UV 50+ protection; sweatybetty.com Adrenaline rush Hit the surf in this Perfect Moment Mesh Sport Bikini, £135, which is fully lined for the ultimate in support and style; perfectmoment.com Bright and bold This Speedo Retro Digital Placement Medalist Swimsuit, £40, is made from stretchy, shape-retaining, chlorine-resistant fabric so it fits like new for longer; speedo.com Coral crush Gymshark’s High Rise Bikini Top, £25, and High Rise Bikini Bottoms, £20, provide chlorine resistance, UV protection and secure coverage in the…

‘I thought I was fit and strong before CrossFit, but then I tried it and I was extremely humbled by how much better everyone else was than me. There’s something really empowering about being able to lift weights and look very feminine while doing it.’ ‘You get to tick a lot of boxes and goals with CrossFit. Most women say they’d like to be able to do a strict pull-up – CrossFit has the progressions to help you to achieve it, rather than just talk about it. My next goal in life is to lift double my bodyweight overhead.’ ‘CrossFit is like every sport rolled into one and anything can come up. I’ve swum in the ocean in Dubai, tried mountain biking, and climbed ropes in the rain, which was…

If you’re looking for gear that will motivate you to get moving, look no further than L’Couture. Newly launched in the UK, L’Couture was founded by Scottish entrepreneur Lyndsay Doran, and it’s already a hit overseas in Dubai where the brand has just opened a flagship store. The cleverly crafted range of leggings, bralettes, fitted tops and active separates are made from a super-soft nylon yarn, and the leggings (pictured above) feature a jacquard knit detailing you’re sure to love. Ready to flex when you do, the fit kit has a ‘4-way stretch’ that allows it to retain its shape. It’s great for lounging in, too. From £28; lcouture.com 45% OF BRITS TAKE A DAILY WALK*…

SPORT ‘I grew up in the West Midlands and first held a tennis racquet at the age of three. My dad was competing in a tennis tournament in Israel [Keith Whiley is a Paralympics athletics medallist who then took up wheelchair tennis] and I was in a wheelchair as I was born with brittle bone disease like my dad, but someone spotted my swing and thought I was a natural! I started going to development camps from the age of four, then I was talent spotted by the LTA aged 11. My mum was a county swimmer as a kid, so I guess I have some sporty genes!’ ‘I do strength sessions in the gym, but also a lot of shoulder health because of being in a chair, plus some…

You’ve booked your holiday and are looking forward to some well-earned fun in the sun, but how are you feeling about wearing that bikini? Nervous? Self-conscious? Don’t be. The fact is, if you’re wearing a bikini on your body, then you have a bikini body! But that doesn’t mean you can’t still take some positive steps to ensure you feel at your healthiest and happiest, in body and mind, this summer. Read on for the simple fitness, diet and mindset tweaks that will get you there. BE KIND TO YOUR BODY ‘While it’s great to have goals and a desire to be a better version of yourself, it’s also essential that you are kind to yourself along the way, so the journey is much more enjoyable,’ says Sarah Campus, personal…

Getting our 5 A Day has long been lauded as a leading strategy to help keep our health on track, but a new study highlights the exact ratio of our daily fruit and vegetable quota in order to reap the most health rewards. The recent Harvard study indicates that eating two pieces of fruit and three portions of vegetables is the secret to a long and healthy life, and interestingly, eating more than five portions was not associated with additional benefits. In the study, leafy greens including spinach, lettuce and kale, as well as citrus fruits and berries, came top in the health ranks. However, starchy vegetables like corn and potatoes, along with fruit juices, weren’t associated with a reduced risk of death or chronic disease.…

OPPO BROTHERS CHOC N’ CHILL ICE CREAM This ethically sourced Columbian chocolate ice cream is enriched with 25mg of CBD oil and contains up to 60 per cent fewer calories and sugar than regular ice cream. What’s not to love? £4.50, oppobrothers.com JUST CBD PEANUT PROTEIN BAR Looking for the perfect post-workout snack? Throw this soy-based protein bar into your gym bag. It contains a decent hit of CBD and 19g of protein to help you refuel. From £4, justcbdstore.uk BUMBLEZEST GINGER & TURMERIC CBD SPARKLING WATER Fiery and refreshing, this bubbly botanical water is low sugar, low calorie, vegan and packs in 10mg of CBD. £2.75, bumblezest.co.uk…

Do you run to eat? Eating is one of life’s pleasures and, fortunately, running lots of miles requires lots of fuel. That’s the premise of British chef and trail runner, Billy White’s new book Eat, Run, Enjoy: Recipes for Running Performance and Pleasure. ‘There are hundreds of books on the market about training for running or how to eat for peak performance, but not so many that focus on the enjoyment of food and how that can coincide with the enjoyment of running,’ White explains. But of course, you still need to be mindful about what you put on your plate. ‘I wanted to bring together some of my favourite recipes – all easy-to-make and nutritionally balanced – that I believe will help runners of all levels of ability to…

DAY 1 BREAKFAST Wholemeal roll, scrambled egg and wilted spinach. LUNCH Kale Salad with Chicken –›place 100g chopped kale in a bowl. Drizzle with a little garlic salt, cumin and apple cider vinegar and massage the kale until it wilts. Toss in olives, sundried tomatoes, cucumber and red pepper, and serve with 100g cooked chicken or tofu. DINNER Bean burgers with steamed broccoli, cauliflower and mixed salad. SNACK Yoghurt with berries. DAY 2 BREAKFAST Overnight Oats – soak 30g oats in milk or almond milk overnight. In the morning, stir in 1 tbsp mixed seed mix, plus a large handful of raspberries. LUNCH Lentil and Tomato salad – sauté ½ can puy lentils with onion and sliced cherry tomatoes for 5 minutes. Mix together a little tahini, lemon juice and…

What can I expect? ‘As well as rapid weight-loss, most people report feeling sharper.’ Can I still train? ‘If you’re already active then keep going, although we wouldn’t advise planning a marathon when doing a weight-loss programme! There’s no specific amount of carbs you should be eating.’ How can I ensure success? ‘Plan your meals in advance and ensure you have the support of the people you live with.’ What if I slip up? ‘Breaking the diet is common. Don’t regard it as failure, just a temporary set-back. If you hit a weight-loss plateau, look at what you’re eating.’ Will it help my performance? ‘Time-restricted eating can benefit athletes. In a recent study, cyclists who followed a 16:8 regime (eating within an eight-hour window) lost fat without losing muscle, and…

Struggling to get enough shut-eye? Your smartphone could be to blame. According to a new study published in the Frontiers of Psychiatry smartphone dependence can completely ruin sleep. Indeed, the study asked over 1,000 King’s College London students to complete two questionnaires about their sleep and smartphone use, then discovered that nearly 40 per cent of the students were ‘smartphone addicts’. What’s more, those who used their phones the most clocked the poorest quality of sleep. So how do you know whether you’re addicted? Signs include a decreased interest in face-to-face relationships, preoccupation with devices, and anxiety when phones are inaccessible. Is it time to switch off?…

Early detection of breast cancer saves lives. Yet research from breast cancer charity, CoppaFeel! (coppafeel.org) shows only 36 per cent of women aged 18-35 regularly check their boobs. Here’s what you need to know. • You can check your boobs anywhere, in the shower, on the sofa, or while you’re getting dressed – just make it part of your routine. If you notice anything unusual, monitor it for a week and then make a doctor’s appointment. • Boobs naturally change throughout your life, even each month, so get to know their natural rhythm. It’s normal for breasts to hurt when you’re on your period, but if the pain is different, get it checked. • Changes to look out for include a thickening of tissue, lumps, a sudden change in size…

When you’re feeling stressed, nervous or angry, what do you do? For many of us, a quick workout can help to calm our thoughts and bring our emotions back into balance. And barre – a low-impact conditioning workout that combines ballet, Pilates and yoga – can be a great option for mental wellbeing. Using small but focused isometric movements, barre exercise is reported to stretch and strengthen muscles while helping fine-tune the body and mind connection, as well as boosting balance and posture. But could barre provide you with more than lean muscles? The latest scientific data suggests it might. There is a growing bank of research into the discovery of myokines or ‘hope molecules’. A form of cytokine (a small protein), myokine molecules are said to be produced by…

MyProtein Multi Use 11 Piece Resistance Band Set Resistance bands are a great way to add load to a bodyweight move without taking up too much space in your holiday suitcase. (£50, myprotein.com) JBL Charge 5 speaker With up to 20 hours of playtime, this wireless and waterproof speaker is perfect for livening up your workout. Its nine colour-ways (including pink, red, white and aqua green) make it a great accessory when at the beach or pool. (£159.99; uk.jbl.com) Accessorize Yoga Crop Accessorize isn’t just great for bikinis, sunglasses and bags! You can buy beautiful workout kit there, too. We love this cropped yoga top and its matching leggings. (£22; accessorize.com)…

Colour, length, loose or tight fit… there might not seem to be much to running shorts but, as any girl who’s suffered the dreaded ‘rub’ (AKA chafing between the inner thighs) will confirm, buying the right shorts matters. Designed to move freely, running shorts come in more varieties than you may be aware of, from those with an inner lining, to double-layer (or 2-in-1) types, garments made from a compression fabric, form-fitting designs and ‘skorts’ (a short/skirt combo). Of course, what you choose will depend on the type of running you plan on doing in them, with track runners tending to opt for lightweight pairs that offer the most freedom of movement, trail runners looking for technical options that can stand up to the elements and store plenty of essentials,…

‘I want to normalise conversations about gut health’ HOW IS LIFE AFTER LOCKDOWN? ‘Still very busy! I’ve recently been diagnosed with long Covid and there are days when all I want to do is sleep, but I’m pushing through and working hard on my new Queens Don’t Quit fitness platform (maevemadden.co), which runs 20 to 22 live workouts a week across a huge range of activities, including pre- and post-natal exercise, Pilates, yoga and even breathwork! Subscribers are still increasing, and I think that’s because so many women have discovered just how fun, flexible and effective home fitness can be.’ WHAT MOTIVATED YOU TO DO LIVE WORKOUTS DURING LOCKDOWN? ‘I actually started doing them before the first lockdown kicked in because I was quarantining in the hope that I could…