Innholdsfortegnelse for February 2022 i Women's Fitness

Dark mornings, dreary weather, low energy levels… this time of year can be tough, and it’s during the winter months that many of us experience seasonal affective disorder (SAD), or the ‘winter blues’. Indeed, data shows that around 40 per cent of us suffer with SAD over winter, and that women are four times more likely to be affected than men. So what better way to kick the winter blues than to exercise all winter long? This month, we’ve rounded up some of the best events for 2022 (page 36), so that you can find the one that’s perfect for you and start working towards that summer goal. Low levels of the ‘sunshine’ vitamin D have been found in people with SAD. We find out how to get your fill…

Stylish support The much-awaited collaboration between sports bra experts Shock Absorber and athletic-wear brand Champion has finally arrived – and we are totally here for it. The new capsule collection of sports bras and crop tops blends boob-protecting science with Champion’s signature retro style to ensure all eyes are on you for the right reasons. We love this high-impact Shock Absorber x Champion Ultimate Padded Run Bra, £52, which boasts moisture-managing fabric, wide adjustable straps and friction-free seams to ensure you stay comfy at all times; shockabsorber.co.uk TRY THIS… Find your tribe Already famous for its super tasty protein bars and shakes, plant-based performance brand Tribe (wearetribe.co) has launched its own instant plant-based breakfast oats so you can kickstart your day the healthy way. The Active Oats+ range comes in…

‘...has been overcoming two big concussions while competing. Brain injuries are hard, and recovery takes a long time. But I’m proud of my patience and now I’m focusing on big mountain skiing and creating films from around the world. I’m healthy and wiser than before: wearing a helmet is so important and, without mine, I wouldn’t be here today. I’m also proud to run a charity auction where, together with sponsors like Smartwool, I auction gear for which all the profits go to non-profits working for a more inclusive outdoor space. I want as many people as possible to experience the joy of the outdoors.’…

Nothing boosts your fitness quite like a sportive. You fine-tune your goals, plan a training schedule and enjoy a sense of motivation fuelled by the countdown to race day. And as you start seeing the gains in strength and endurance, you begin to feel fitter, healthier and happier, too. To help you plan your fitness year, we’ve complied a list of some of the best challenges for 2022. With an ever-changing Covid situation, there may be some alterations to schedules, so check in with organisers in good time, and maybe have a back-up virtual challenge in your gym bag, ready to pull out if you need it. Most of all, have fun training and competing, and know that the benefits you gain will last long past race day! If you…

Need another reason to kick that sugar habit other than boosted energy levels and dropped pounds? New data from the University of South Australia reports that cutting back on pastries and sweets, as well as fried foods and processed meats, is as good for the planet as it is for your health. According to the review, ‘discretionary’ foods, including sugar-sweetened drinks and confectionery, account for between 27-33 per cent of food-related greenhouse gas emissions. ‘Discretionary foods have a higher cropland, water scarcity and ecological footprint,’ say the researchers.…

Want to know the secret to ageing well? The solution may be as simple as moving more. A team of evolutionary biologists and biomedical researchers from Harvard University in the US found that the humans who evolved to live for longer also stayed active in their later years. The researchers surmise that staying active later in life shifts energy away from the physiological processes that compromise health and towards those that guard against chronic illnesses, such as cardiovascular disease and type 2 diabetes. ‘It’s a widespread idea in Western societies that as we get older, it’s normal to slow down, do less and retire,’ say the researchers. ‘Our message is the reverse: As we get older, it becomes even more important to stay physically active.’…

While images of super bendy yogis on Instagram may look enticing, being flexible isn’t always a good thing. Although your joints enjoy a wider range of motion (ROM), your muscles might not, which can leave you at risk of soft tissue aches, pains and injuries. Being hypermobile can also lead to a range of conditions, including fibromyalgia, osteoarthritis, nerve pain, numbness and more. One of the causes of hypermobility is naturally looser connective tissue, which makes your joint capsules, ligaments and tendons more elastic. Rather than focusing on increasing your flexibility, use your time on the mat to support joints by toning the surrounding muscles. Hatha and Iyengar yoga focus on long-held standing poses, or try Astanga, with its repeated vinyasa flows that include upper-body-strengthening plank for shoulder stability as…

We cannot always wake with the dawn, but perhaps you can set your alarm at the same time each morning, allowing yourself an extra 10 minutes for your morning workout. Before breakfast is ideal, otherwise you will need to leave time to digest your breakfast before you work out. For the same reason, it would be best to do your midday workout before lunch. Though you could also do midday workouts mid-morning or mid-afternoon. Or all three! This mini workout has nine exercises and is balanced in terms of spinal movements: spinal flexion, rotation, side flexion and extension. We have done our best to ensure most joints are mobilised to keep you flexible, and key muscles targeted to keep you strong. STANDING SPEEDY WARM-UP Reps: 2 • Stand tall and…

Time is something most of us wish we had a lot more of, especially when it comes to squeezing a workout into an already busy day. Between work, family, social obligations and life in general, exercise is often the first thing to get the boot from our to-do list. This is where the AMRAP (as many rounds as possible) method comes in handy. AMRAP workouts are an extremely effective and efficient way to improve your overall conditioning and body composition. Why? Because with an AMRAP workout, you will increase aerobic capacity and muscular endurance while burning fat and building muscle. Sound good? Here’s a home-friendly workout to whet your appetite. HOW TO DO IT When doing an AMRAP workout, the goal is to do as many rounds of all exercises…

If you’ve ever revelled in a tough workout, you’ll be able to relate to this month’s cover model, Sara Sigmundsdóttir. The CrossFit champion is known for her ability to push through pain, and with a thrice-daily workout schedule plus her own clothing collection for activewear brand WIT (wit-fitness.com) to boot, it’s clear Sara’s not afraid to put in the hours. Aged just 29, the Iceland-born weightlifter is a two-time CrossFit Games medallist, a three-time CrossFit regional champion, and a women’s strength icon to her 1.8 million-plus Instagram followers. After suffering a devastating ACL [anterior cruciate ligament] tear that saw her miss the 2021 CrossFit Games, Sara is back and more determined than ever. We caught up with her to talk about building a winning mindset, working hard in the gym…

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 KENDALL SCALES Kendall Scales is a lead physiotherapist and women’s health lead at Ten Health & Fitness, with a background in sporting therapy. 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…

‘Skiing is so joyful because you get to have fun with friends, travel, experience different foods and cultures and enjoy the adrenaline rush. It’s also great for your mental health. ‘Being surrounded by mountains makes you feel so alive and yet so small. It makes me feel I can do anything but also that I don’t matter in the grand scheme of things, which adds to the “I can do anything in the world” feeling. ‘Skiing is great for mental strength because you go outside of your comfort zone. Pushing yourself to your limits is when you evolve most.’…

Cecilia Harris ‘Exercise is a non-negotiable part of my lifestyle, and as natural as brushing my teeth twice a day’ After suffering from post-natal depression 20 years ago, Cecilia Harris took up exercise as an alternative to anti-depressants. Soon after, she trained as a PT and went on a mission to help women find joy through exercise. Harris’ RWL programme ‘In Perfect Balance’, a dedicated fitness and wellbeing programme for women in later life, is available on resultswellnesslifestyle.com now. How do you stay in shape? ‘My job is physical – it’s as simple as that. Since the world went increasingly virtual, I’ve been filming more live content than ever because people want to train in real time, and I work out alongside my clients and members because I believe they’ll train…

Prepare for your event with this advice from Professor Andy Lane, sport and exercise psychologist at CHHP, the Centre for Health & Human Performance (chhp.com). Identify your why ‘It might be several factors: you want to get fit; raise money for charity; or provide a positive role model for your children. Think about this and write down all the reasons you can think of.’ Use visualisation ‘If your goal is a marathon, picture yourself on the start line and ask yourself how will you feel. How will you feel when the going gets tough and then when you come to the end? Controlling your mindset is a key part of your training.’ Ensure progress ‘Start from your current fitness level. If you want to swim the Channel and can only…

Cycling Pearl iZUMi Long-sleeve Jersey Perfect for an additional layer when you’re feeling the chill on the bike. £79.99; freewheel.co.uk Megmeister Women’s Short-sleeve Base Layer For keeping extra warm when you’re clocking up the bike miles. £59.95; shop.megmeister.com Kryptonite Avenue F-100 & R-50 Bike Lights See and be seen with these powerful lights. £74.99; freewheel.co.uk Running dhb Run Gloves For toasty fingers when you first set off, but lightweight enough to take off and pop in your pocket when you warm up. £16; wiggle.co.uk Pearl iZUMi Women’s Elite Escape Barrier Gilet Essential for keeping your core warm on a wintry run. £79.99; freewheel.co.uk Merrell Women’s Agility Peak Trail Running Shoes Cushioned, grippy and designed for rugged trails. £120; merrell.com Hiking Komoot Route Planner A great tool for finding route inspiration,…

‘It’s context that determines how food contributes to your health’ ‘This food is good for you.’ ‘That food is bad for you.’ Whenever someone says this, challenge them. Ask them: ‘why?’ If the food is not harmful or poisonous, how is it bad? Which specific ingredients are harmful? Is this dose going to harm you, and what good or bad things will happen when you eat it? Hold them to coming up with answers to these simple questions. I guarantee they won’t be able to. The fact that food is now commonly classified as good or bad for you reveals a fundamental problem in our diet culture. We are so focused on the health benefits of individual foods that we forget to consider the context. We rarely talk about food…

High Nature Vitamin D3 spray (£9.99, highernature.com) is an oral spray that houses the active form of vitamin D that’s easily absorbed by your body. Two sprays in the mouth daily and you’ll get all the vitamin D you need. Wild Earth Vitamin D3 (£8.99 for 30, wildearthnutrition.com ) is sourced from lichen, so it is suitable for vegans. Combined with nutrient-dense spirulina and green banana flour for gut health, it packs a nourishing punch. Even the packaging, including the blister pack, is compostable and biodegradable. HuxD3 (£7.99 for 30, dennisthechemist.com) contains 500 mcg of vitamin D3 per pill, and it’s recommended you take one capsule every two weeks. Always check with your doctor before taking a high-strength supplement. Vitamin Injections London Vitamin D3›Skin Patches (£49.99 for a month’s supply, vilwellness.com)…

Charlie studied for Future Fit’s Level 4 Personal Trainer qualification, which costs around £56 per month on 0% monthly finance and can take 12-18 months to study. This course includes your Level 2 Gym Instructor and Level 3 Personal Trainer qualifications, so you can get started in a gym, or become self-employed, within the first few months. Charlie is now studying for her Level 4 RSPH Nutrition, to complement her PT qualification. Visit futurefit.co.uk for more information.…

For shapely, toned legs, lunges are hard to beat – you can do them almost anywhere and they’re super-effective. Yet, despite their popularity, they’re surprisingly easy to do with poor form. ‘There’s a  good handful of mistakes I see when people perform lunges,’ reveals Rachael Penrose, PT for the UK’s first interactive home fitness mirror, VAHA (uk.vaha.com). ‘Not taking a big enough step forward, or leaning too far forward rather than distributing their weight evenly on both legs... and a big reason for lunge instability is keeping the feet too close together.’ Here are Penrose’s pointers for the perfect lunge. How to do it: • Stand in a wide stance, left foot forward and right foot back. • Hold a dumbbell in each hand at your sides, or simply place…

It may be the bleak midwinter, but being active outside is still a game changer for our mental health. Sports watches can provide us with the motivation and inspiration to work out, but with the huge range on the market, whittling it down to one can be a bit of a minefield. What exactly are you looking for when it comes to your workout needs? If you’re a keen runner who loves to analyse your stats post-run, then perhaps you want something with a heart rate monitor and data analytics that can measure your kilometre/mile splits and recovery period. Or if swimming is your sport of choice, you may be looking for something waterproof that you can wear when you do your pool laps or outdoor swim? If hiking and…

Made to move This Under Armour SmartForm Rush Mid Sports Bra, £45, is designed to adapt to the unique contours of your body, while these SmartForm Rush Custom Length Leggings, £90, flex to fit your exact shape; underarmour. co.uk Sock it to ’em These BAM Bamboo Trainer Socks, £16.50 for a pack of four, draw away moisture to keep your feet cool and dry, plus feature cushioning through the footbed for extra shock absorbency; bambooclothing.co.uk Sculpt your body These adidas Formotion Sculpt Two-tone Tights, £75, have targeted compression zones to support your muscles in studio classes and a super high-rise waist for comfy coverage; adidas.co.uk Stylish support With its flattering V-neck, removable padding and peek-a-boo back, this medium support Gym+Coffee All-In Bra, £40, guarantees super-soft comfort and a fully flexible…

Worrying isn’t fun, but it’s something we all do from time to time. However, if you suffer with anxiety, moderate and strenuous exercise could help to alleviate symptoms. That’s according to new research published in the Journal of Affective Disorders, which looked at 286 people with anxiety syndrome, half of whom had suffered with it for at least 10 years. Participants were assigned to either a moderate-intensity group exercise session (during which they’d reach up to 60 per cent of max heart rate) or high-intensity group exercise session (during which they’d reach up to 75 per cent of max heart rate). The thrice-weekly sessions took 60 minutes each and included a mix of cardio and strength training. After 12 weeks, participants’ anxiety symptoms were significantly alleviated. And what’s better, the…

‘If you’re desperate for change, you need to find your “why” – but your “why” has to be HUGE! Ask yourself how you’re feeling and what you want to achieve. Clients normally say heavy, powerful words such as “I’m fed up”, “I hate myself” or “I can’t stand looking like this anymore”. These words should form your why. Write them down and, when you feel like eating something unhealthy or skipping a workout, go back to those words. When you have the “why” you will achieve your goals.’…

When it comes to improving your fitness and health, who wouldn’t want to find a quick fix? The amount of work and effort that is required to alter your body composition, build muscle and reduce fat can feel completely overwhelming, especially as it often means an overhaul of your entire lifestyle. And if you want to continue to feel the benefits, those lifestyle changes are forever – they are not something you can just do for two weeks. With such a huge task ahead, it’s no wonder so many people are tempted by supposed short cuts. The problem is that none of them work. Literally none of them. I see so much terrible advice and, frankly, exploitative claims on social media, trying to persuade often really vulnerable people who are…

Everyone knows you need a good balance of vitamins and minerals in your diet to maintain optimum health. Micronutrient vitamin D is one such health-boosting essential that’s vital for strong bones, as it aids absorption of calcium in your gut. So, getting enough is especially important to prevent bone density loss and osteoporosis. However, not everyone might know it’s difficult to get enough vitamin D solely from the sun or your diet. Vitamin D is produced when your skin is exposed to sunlight, but there’s not enough during colder months, so the NHS advises taking a 10 microgram (mcg) supplement between the months of October and March. No wonder at least one-in-five of us are deficient in this sunshine vitamin. THE LOW-DOWN Vitamin D is better described as a steroid…

BITE Beauty Power Move Creamy Matte Lip Crayon £24; feelunique.com For easy lip colour, stash this sleek crayon in your gym bag. Pomegranate oil and wild African mango add a moisturising antioxidant hit, while the bold, rich pigment glides on with ease. It has a lovely creamy finish and a cleverly concealed built-in sharpener in the base for precise application. Virtue Curl Leave-in Butter £42; cultbeauty.co.uk Nourish parched curls with alpha keratin 60ku, shea butter, jojoba and olive-derived esters. Botanical plant selaginella lepidophylla (aka rose of Jericho) attracts moisture to dry hair and fills in microscopic cracks in the shaft to reflect more light, while kumquat, grapefruit and peppery greens keep curls springy and shiny. Silicone-free. Watermans Grow Me Shampoo £13.95; watermanshair.co.uk Hair thinning from years of braiding? Or maybe…

No longer reserved for use by aestheticians, dentists or cosmetic doctors, in-clinic beauty technology and innovative beauty gadgets are rapidly making their way into our homes. In fact, the global beauty devices market is projected to reach an eye-watering $173 billion (around £130 billion) by 2027– a growth of over 18 per cent per year. From light therapy masks to facial steamers and home hair removal, here are the newest and most effective beauty tools to help you create your best self without an expert. It’s time to beautify... The home facial Priori UNVEILED LED Mask £340; prioriskincare.co.uk LED therapy works similarly to a facial treatment such as a chemical peel, during which the skin’s natural defences are activated, triggering the renewal process, production of collagen and cell stimulation, without…

Whether you run, ride or hit the gym, warming up is an essential component of your workout. And yet, prepping the body to exercise is often overlooked and seen as a less important or time-consuming stage of a workout. If this sounds familiar, then it’s time to get your priorities in order because skipping the warm-up could be hindering your performance and holding you back from your next PB! Maybe you do warm up before every sweat session, but are you doing it the right way? With the cold weather outside making muscle and connective tissue less pliable, it’s more important than ever to ensure your body is prepared for physical activity. The key thing to bear in mind is that you must focus on dynamic movements rather than static…