Innholdsfortegnelse for December 2021 i Women's Fitness

As I write this, the day is starting to draw in and it will be so dark for my 6am start tomorrow that it’ll feel more like the middle of the night. I experience the cold-weather months every year and yet, when they arrive, they always take me (and my motivation) by surprise! Perhaps it’s the same for you – as the days shorten and the temperature drops, maybe the call of the couch is stronger than your inclination to exercise. It’s certainly not unusual for workout motivation to dip during the drearier months, but moving more can have a positive impact on mood and mind at a time when the winter blues is rife. That’s why, in this issue, we’re exploring the best ways to move to support mental…

Time to shine Inject some sparkle into your workouts with the new Glow collection from L’Couture (uk.lcouture.com). Available in iridescent Tahitian Blue and Stormy Grey, the Glow Bra, £75, features removable cups and careful cut-outs while the Glow High Waist Leggings, £69, are squat-proof and adapt to your every move. Dazzling! DO THIS… Explore The Outdoors The free Komoot app (komoot.com) is the ultimate tool for discovering the best outdoor adventures in the UK. Komoot has ready-built routes for hiking, mountain biking, road cycling and bike touring that can be filtered by distance, difficulty and transport links to reveal all of nature’s best-kept secrets, whether it’s a mountain range away or on your own doorstep. Features include turn-by-turn voice navigation, offline maps to keep you on track when you can’t…

Avoid negative requests ‘People often struggle with weight-loss goals, for example, as they’re a negative request (you have to lose something in order to achieve them). You’re focusing on what you don’t want, rather than on what you do want. Change the language into a positive goal, for example, “to be able to keep up with my children”.’ Steer clear of ego goals ‘ An ego goal might be to get to a certain dress size because you see everyone looking that way on Insta. And so you exercise with that goal in mind. But unless you really care about that, authentically, you may struggle to see it through.’ Don’t internalise your goal ‘Accountability is key. It can be being accountable to yourself (write your goals down and you’re 42…

SMASH offers free, 30-minute self-care sessions on Wednesdays and Sundays via Zoom. They start with mindfulness, then you’ll do 15-20 minutes of stretches, then 10 minutes of meditation for a great combo to help you reset; smashmindandbody.com Apex’s new Ride Remedies classes blend guided meditation and brain-based coaching techniques led by behavioural psychologist Ricky Gill, with rhythmic cycling to a trance beat led by an Apex instructor to deliver ‘meditation on a bike’. ‘Remedies’ include: overcoming fears and moving past limitations, reducing overwhelm, manifesting energy, and building self belief. Bike £1,200, plus membership from £27.50 a month; apexrides.com CARiFiT’s Feel Good Friday Community Class is perfect for new mums. Simply strap your baby to your body using a carrier system and enjoy workouts scientifically proven to improve mood, energy and…

’Tis the season for snacking on nutritious nuts! In fact, bowls of nuts have long been found on tables in households across the UK at Christmas time. But if you’re wondering how good these nuts are for your health, there’s welcome news – new data from the American Heart Association shows that a handful (about ½ cup) of walnuts daily could support good heart health. Indeed, the participants who ate a handful of walnuts every day for two years showed lower levels of low-density lipoprotein, or ‘bad’ LDL cholesterol, a key predictor of cardiovascular disease. The scientists chalk this up to the high levels of omega-3 fatty acids (the same healthy fats found in oily fish), which have been shown to have beneficial effects on heart health. What’s more, contrary…

PhD Smart Bar Plant Bar (£2.50; phd.com ) Whey protein isolate: Whey protein isolate is a form of whey protein that has been processed to remove fat and lactose. Rich in leucine to support muscle synthesis, it’s easy to digest and makes a convenient way to consume optimal protein. Ideally, look for brands that avoid artificial sweeteners, fillers or sugars, and are sourced from organic milk. CreGAAtine (£25 for a 30-day supply; uk.cregaatine.com ) Creatine: Creatine supports muscle mass and strength, and research suggests taking it after working out is most effective. It’s a natural compound made up of the amino acids L-arginine, glycine and methionine. Your body can produce creatine naturally but it can also absorb and store creatine found in meat, eggs…

Ditch the soda We know that soda damages teeth, and it turns out it’s not great for bones either, due to its high phosphoric acid content. While your body needs some phosphorous, too much pulls calcium from the bones, which is then lost through urine. One study showed people who regularly drank cola-based soda (three or more daily) had four per cent lower bone mineral density. Skip on sweets There are many health issues associated with too much sugar, but when it comes to your bones, excess sugar accelerates a process called glycation, which damages key proteins like collagen and elastin. This is why a high-sugar diet can also age the skin. Glycation triggers inflammatory reactions in the body, and lots of sugar increases calcium losses. Minimise your intake of…

‘The quieter you become, the more you are able to hear’Rumi Few of us have escaped moments of anxiety over the past 18 months. Even without the pandemic, everyday challenges such as juggling work and family often leave us feeling stressed or uncertain. With research showing just 12 yoga sessions can significantly improve your mental health, how can getting on your mat help you? ‘Yoga drops you into the here and now, and into a feeling of connection with your breath, your body and the rest of the world,’ says Kat Farrants, founder of Movement for Modern Life (movementformodernlife.com). And with recent events leaving us cut off not just from the rest of the world, but those closest to us too, feeling more connected can bring a deep sense of…

Hands above the head Benefits: Promotes good posture and relieves back, neck and shoulder tension How to do it: Bring your hands above your head, with thumbs interlinked and palms facing forward. Keeping the elbows back, lift the hands up again. This opens the chest and strengths the back muscles. Hands behind the head Benefits: Increases mobility in the spine How to do it: Put one hand on top of the other and place behind your head, pushing the back of your head into your hands. Keep your elbows wide, twist to one side and then the other. Usually we sit, stand, walk and maybe bend over, but never remember to twist. This exercise can be done when you’re on a hands-free call or screen break. Mermaid side stretch Benefits:…

Do you find Christmas an overwhelming time of year? We hear you! So, join us in bypassing advent chocolates and staying calm throughout the festive season with MoreYoga (moreyoga.co.uk) expert Anna De Sousa’s recommended yoga poses that can be built into your day. This unique yoga advent calendar includes 25 days of yoga poses that will be perfect to help you stay sane and grounded this Christmas ! HOW TO USE IT Each day, check out the yoga pose of the day and take a moment to read all about it, then get on the mat! Practise each asana by starting slowly and taking at least five breaths in each pose. Be patient and don’t rush! We suggest you warm-up beforehand – check out MoreYoga ’s YouTube channel for some…

If you want to get fit, you’re going to have to put in the work, but that doesn’t mean you have to spend hours and hours sweating it out. That’s according to Beachbody’s newest Super Trainer, Jennifer Jacobs, a highly sought-after international fitness coach and founder of J METHOD Fitness. One of Peloton’s original cycling instructors, Jacobs has recently joined Beachbody On Demand’s (BOD) bank of coveted trainers to create a no-nonsense four-week programme called Job 1 (available at beachbodyondemand.com from December) which will help you to prioritise your health and fitness. ‘My purpose is to help people unleash their best, help them feel good about themselves, feel confident in themselves, and realise that they can do whatever they set their mind to,’ says Jacobs. ‘As a Beachbody Super Trainer, I…

‘I feel genuinely better when I’m active’ How important is it to you to stay active? ‘It’s really important. The reality is I need to stay fit and healthy for my kids, but I also feel genuinely better when I’m active. When I’m busy with work and I can’t work out in the way that I normally would, I notice a big difference in how I mentally and physically feel. Sometimes, doing exercise can feel like a hassle, but I really miss it when I can’t do it. It’s a classic cliché, but I really do enjoy the endorphin rush. I feel better about myself, not from a visual perspective but from a mental one – I’m more focused.’ Do you prefer indoor workouts or being among nature? ‘I like…

Joey Bull says: ‘Good mental health is reliant on many things, but the one that will be common to many of us is the connection between neurons›and blood vessels. Every bike, horse or running fall can cause a blow to the brain that then requires significant brain-to-vascular-connection rewiring, so new routes are created. Simple skills become affected, and everything from sleep to coordination, and state of mind can be impacted. ‘This is where exercise› is vital. Doing active warm-ups that get the blood flowing is key to how well we can restore our neurovascular connections –›the more blood to the brain, the better the connections. Follow this up with your choice of exercise, knowing you are rebuilding vital and more effective connections that will make you feel, move and operate…

Minute 1 = Squat jumps Reps: 15 Rest: Rest for the remainder of the minute Stand with your feet hip-width apart, hands clasped in front of your chest and elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push through your heels and explode up into a jump, then land softly back into a squat. Minute 2 = Mountain climbers Reps: 20 Rest: Rest for the remainder of the minute Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left…

Alpine views, fresh mountain air, sunshine bouncing off crisp white powder… snow sports really do have a lot to offer beyond the obvious physical benefits. And if you’ve been craving a winter break for what seems like forever, industry experts are confident high vaccination rates mean that ski holiday resorts will be open for business this season. But you don’t have to go abroad to get your fix, as there are places where you can learn to ski and snowboard in the UK – something we explore over the following pages. We’ve also rounded up the best tips to get you fit for snow sports, plus the latest kit that will help you to embrace the elements and stay active outdoors. Disclaimer: Check the latest government guidelines before participating in…

Oakley ARC5 PRO helmet £490, Oakley.com Oakley engaged with reigning overall World Champion, Aleksander Kilde, to design the ARC5 PRO helmet, which is created to be ‘the ultimate FIS-certified alpine ski helmet’. Features include head impact-protecting lightweight M-Forge Composite technology and MIPS. The helmet also provides goggle integration, a chin guard and removable earpads. If you plan to race, there is rear shell design to allow for an aggressive tuck position. DARE2B MEN’S ENDLESS II JACKET (JENSON BUTTON EDIT) £94.95, dare2b.com Made from recycled ARED 20/20 fully waterproof and breathable fabric to protect you from the elements, with four-way stretch for full mountain mobility. It’s baffle lined with a knitted rib collar and cuffs to seal in the warmth. Featuring a storm flap and hood, with high collar and snap…

While cardio will give you the basic fitness you need for snowboarding, it’s important you keep your body supple, too. Yoga or Pilates will help, especially for core strength. In addition, Rees recommends prioritising the following areas in the weeks before your trip. Squats: ‘Hold a low squat for as long as you can. Do lots of up/down squats to simulate snowboarding. Add a weight to help build muscle. Single-leg squats improve balance and stability, but any squats will help. Just build up slowly, and do more and more.’ Ankle circles: ‘These are done flat on your back, moving your legs around one at a time in a slow controlled way. Do big, medium and small circles.’ Core work: ‘Core strength is key to keeping hips and spine aligned. And…

Caleño Dark & Spicy £18; Sainsbury’s A great alternative to spiced rum, this alcohol-free spirit blends pineapple, ginger and kola nut spices to create a tasty festive tipple. Serve it over ice, topped with ginger ale and a squeeze of lime. Zag £7.49 for 5 cans, zagdrinks.com Switch your favourite beer for a glass of Zag. It has a grown-up, non-sweet flavour thanks to its blend of kombucha, herbs, green tea, citrus and mint, plus it’s only 54 calories per can. Lilo Hard Seltzer £2.50 per can; lilodrinks.com If you don’t want to go completely alcohol-free, Lilo Hard Seltzers are low in calories and lighter in alcohol than your typical tipple. Choose from White Grape & Elderflower or Cranberry & Rosehip. Quarter Light G/N £27; quarterproof.com A pioneer in the…

SOLGAR ULTIMATE BONE SUPPORT (£35.99; solgar.co.uk)is an excellent all-round bone formula for strong and healthy bones. It contains seven bone-supportive vitamins and minerals, including calcium, magnesium,›vitamins D3 and K2, zinc and manganese, in absorbable forms. PURE SPORT 1500MG CBD, TURMERIC, GINGER CAPSULES (£72.99; puresportcbd.com) contain a great anti-inflammatory formula, and recent studies suggest that CBD may also be useful for bone healing. YOURZOOKI LIPOSOMAL VITAMIN D (£23.99 for a box of 14; yourzooki.com) is a delicious-tasting vitamin D3 with vitamin K2 supplement. Vitamins D3 and K2 work together synergistically to support the strength of bones. Many people are particularly low in vitamin D over the winter months, so this is a great way to top up levels. BIOGLAN RED KRILL OIL 1000MG (£39.99 for 30 capsules; Holland & Barrett) is…

MFML Yoga for anxiety course When you’re feeling stressed and under pressure, you need different tools to support you in different ways, which is why we love this comprehensive four-week course. Bringing together a range of teachers and specialists, it offers a multi-disciplinary approach to easing anxiety and promoting wellbeing. There are articles and audio classes with a psychotherapist; slow, introspective yoga sessions focusing on grounding and working with difficult emotions; classes focusing on self-care, easing anxiety and living in the present moment; plus sessions helping to release physical tension, balance your energy and aid sleep. Along with this there are specific breath sessions, meditation practices, journaling advice and guidance on checking in with how you’re feeling so you can understand what you need next. You can take the 28…

Want sculpted arms to go with your workout vest? Regularly training your arm muscles (think shoulders, biceps and triceps) does far more than make them look good, it will also increase your ability to carry the kids, lift an extra shopping bag into the house and hold a plank for a minute, not to mention reduce your risk of shoulder injuries. But if you don’t want to schlep to the gym simply to train your arms, you can easily work these key muscles at home using just some dumbbells. For double-quick results, the trick is to fatigue your muscles by overloading them, and you can easily achieve this by doing the ever-popular superset training (AKA alternating between exercises that work opposing muscle groups – for example, a biceps move followed…

What inspired you to become a trainer? ‘It all started when I was 16 and my father was diagnosed with terminal cancer. I took care of him every day until his untimely passing. Shortly after, I realised I wanted to continue to take care of others. I attended college as a pre-med student and was on track for medical school when a colleague saw the potential in me as a personal trainer and encouraged me to get certified. I soon started my own personal training business as a way to help pay for college. After I graduated, I travelled to France with a friend and was swept off my feet by a Frenchman. I moved to France, got married and started a family.›While there, I was able to maintain my…

JOEY BULL Joey is a four-times UK Fitness Champion and a PT of 30 years. She’s also an author, dance teacher, former GB adventure racer and flag flyer for the fit 50+. youtube.com/joeybull JENNIFER BENTLEY Jennifer is a personal trainer for Ten Health & Fitness. A dancer since childhood, Jennifer quickly discovered Pilates and became fascinated by its capabilities and benefits. ten.co.uk KAT FARRANTS Kat Farrants is founder of Movement for Modern Life, dubbed ‘the Netflix of Yoga’. Her mission is to help you live a happier, healthier and more sustainable life. movementformodernlife.com SARAH CAMPUS Sarah Campus is a personal trainer, nutrition coach and founder of LDN MUMS FITNESS, a holistic wellness solution encouraging all women to make health their priority. ldnmumsfitness.com…

Shifting stubborn fat doesn’t have to mean spending hours burning calories on the bike or treadmill. Adding more muscle by lifting weights or doing other resistance exercise can also help. In fact, a new analysis of existing evidence, published in the journal Sports Medicine, reveals that we can lose around 1.4 per cent of our entire body fat through strength training alone. The findings from 58 papers show that participants exercised for around 45-60 minutes for an average of 2.7 times per week, and the researchers focused on how much the total body fat percentage (the amount of the body that’s made up of fat mass) changed after strength training programmes. ‘When we strength train, we gain muscle mass and lose body fat, so the number on the scales won’t…

‘I work in public relations and was always stressed without much of a work-life balance, but one day about four years ago, my colleagues and I tried a boxercise-type class. I loved it and kept going back. Then, in early 2018, I tried a ‘boxing for novices’ class at GymBox (gymbox.com). I soon became addicted to the challenge of the sport and felt a new drive. After a few months, I was developing very quickly and tried a white-collar charity boxing match. Not long after, I joined the England Boxing amateur system as a competitive boxer. I was undefeated in the amateurs and am waiting for it to get going again post -pandemic. I’m turning professional and want to become a world-champion professional boxer. During fights, you’re constantly trying to…

Vans Arthur Longo Infuse Snowboard Boots £400, vans.co.uk These extremely comfortable boots are designed for all types of snowboarding. They feature interior cushioning, a snug heel hold, waffle outsoles and a flex control system that keeps your feet secure at all times. Hestra Army Leather Heli Ski Mitt £120, hestragloves.uk These much-loved classics are worth the price. Featuring elastic wrist straps, Velcro wrist fastenings and removable linings, they are partially made of goat leather. Very warm, whatever the weather. Burton Instigator Flat Top Snowboard (Men’s) £350, burton.com While not an essential bit of kit for the space-saving traveller, as any resort will offer board hire, seasoned snowboarders might want to take their own toys with them. Burton makes high-quality boards, and the bindings on this one are compatible with most…

When was the last time you overhauled your diet to protect your bones? Healthy bones aren’t a given. Bone is considered to be a living tissue and an endocrine organ that secretes compounds, which function like hormones throughout the body. It is constantly remodelling itself in response to its environment. This means that the dietary and lifestyle choices you make, at any age, can have a profound impact on your long-term bone health. Here’s how to ensure you make the best decisions… THE BARE BONES What actually are bones? Our bones are made of crystals of calcium salts in a protein matrix. A type of cell, called an osteoblast, produces the matrix and attracts calcium compounds to form new bone, while a different set of cells, called osteoclasts, reabsorbs the…

When you’re suffering with sore muscles after a hard workout, a massage can do wonders for easing aches and pains, and, today, many fitness fans swear by muscle guns for rehabilitation. But do they work? According to new research from Harvard in the US, massage and other ‘mechanotherapies’ not only feel good but also help muscles to recover stronger and faster. The scientists used a custom-designed robotic system to apply precise, repeated forces to the legs of injured mice and discovered that it rapidly cleared inflammation-causing cells and white blood cells out of muscle tissue. Indeed, the greater the force applied during treatment, the stronger the injured muscles became. ‘This has promise for regenerating a wide variety of tissues including bone, tendon, hair and skin, and can also be used…

The working world has completely transformed since the coronavirus crisis hit, and the number of people doing their jobs from home more than doubled in 2020. While the past few months has seen more of us heading back to the office, many employees are still working from home. And whether you’re flexi working, full-time WFH or going back into your old office, creating a flowing workspace is crucial for sustained productivity and motivation. Here, our experts show you how to stay on top of your working game whatever your circumstances. BRING NATURAL LIGHT IN It’s not uncommon to suffer SAD symptoms at this time of year, and these can be enhanced if you’re cooped up working from home. Bright, airy rooms make us feel good, so getting as much exposure…

Christmas isn’t far off and, after the past few years we’ve all had, there’s no doubt that everyone on your pressie list deserves a gift that looks after their fitness, health and wellbeing. Whether it’s a subscription that encourages them to start an exercise routine, a hamper that supports their active goals, or a luxurious bodycare buy that will help them unwind after a workout, there are plenty of ‘well-thy’ gifts to choose for loved ones. From statement presents to stocking fillers, our guide will help make shopping for health, fitness and wellness fans that little bit easier. You might even find a few treats for yourself here, too… SPORTY HAMPER Keep even the most hardy runner protected with this Runner’s Gift Box of handy balms, rubs and creams. From…