Innholdsfortegnelse for April 2022 i Women's Fitness

I didn’t get into adventure sports until I was well into my 20s, in part because I’d previously subscribed to the myth that climbing, mountain biking, peak bagging and suchlike was for hardy folk who could blaze down a bike trail or scramble along a ridge with vim and vigour. And while I’ve certainly had nervous moments on peak tops and freewheeling down high passes, I am proof that adventure sports are for everyone – and this is the perfect time of year to give a new outdoor sport a go. Functional fabric brand Polartec highlights this perfectly through its latest campaign, Outdoors Are For Everyone – I challenge you to watch the video at everyone.polartec.com and not be inspired! And it serves as a great reminder that adventure sports…

STRONG GOALS I loved reading your feature How I build my body: Karenjeet Kaur Bains (March issue). Karenjeet is the first female Sikh powerlifter to represent Great Britain and it was most interesting to learn more about her fitness and performance. She is truly inspiring, and I found this article very helpful. I lived in New Zealand for two years and took up CrossFit, which involves a lot of weight lifting. Over the past few years in the UK, CrossFit has become more and more popular, and a lot of its members are women. It’s a vital part of my wellbeing regime now, and I’ve found that the weights room is not full of shouty men throwing huge weights around! I love my hour-long sessions, doing mobility warm-ups, strength or…

MEET THE ELITE Dame Flora Duffy DBE is a Bermudian triathlete who competed in the Olympics in Beijing, London and Rio de Janeiro, before winning a gold medal at the 2020 Tokyo games. In 2016, she became the first person to win three world titles in one year: the World Triathlon championship race, the Xterra world championships and the ITU Cross world championships. She is the first woman ever to have won an Olympic and World title in the same year, and the first ever Bermudian Olympic gold medallist. CARDIO ‘I swim and cycle six days a week, run five days a week, and do two strength sessions in the gym, typically training for around 25 hours a week. Everything else is about recovery (eating, napping, massage and physio), although…

Brita Active Filter Water Bottle Sip from this practical and eco-friendly water bottle. The swanky integrated filtration system transforms plain tap water into freshly filtered H20 in seconds. £13.20, brita.co.uk Progo Protein Drink This portable protein shake gets top marks on two accounts. Not only does it contain an impressive 53g of protein per serving, but it’s also encased in a recyclable glass bottle. £3.99, hollandandbarrett.com Hux Superfood Blend Buying protein powders in bulk over single-use pouches automatically cuts waste, and a scoop of this organic superfood powder will provide all your daily vitamins and minerals. £58 for a one-off purchase, huxhealth.com Indi Tone Protein Powder Blend Ease eco guilt with this plant-based protein powder. With 18g of pea and chickpea protein plus added antioxidants, it’s packaged in a fully…

Remedy Kombucha £17.99 for a mixed case; remedydrinks.com One 330ml can contains 330 million live cultures. It also contains just nine calories and is naturally free of sugar, which is brewed out during Remedy’s long-aged brewing process. Bioglan Biotic Balance ChocBalls £14.99 for 30 balls; Holland & Barrett These are the UK’s first ‘ChocBalls’ containing three billion high-quality live strains of bacteria, plus they’re a great source of fibre. Regular Girl £28.99 for a 30-day supply; fodmarket.co.uk This prebiotic fibre and probiotic blend contains six grams of fibre and eight billion CFU (colony-forming unit) of bifidobacterium lactisto support healthy digestion. SlimBiome Medical £19.99 for 30 sachets; optibiotix.online These prebiotic fibre sachets have been designed to help tackle weight loss by reducing hunger and cravings. Supported by scientific evidence, they come…

Worried about your immune health? New research shows that taking vitamin D and omega-3 supplements daily can cut the risk of autoimmune diseases such as arthritis and psoriasis. The peer-reviewed study, published in the BMJ (British Medical Journal), randomly divided 25,871 adults over the age of 50 into groups that received vitamin D (2,000 IU/day) or matched placebo, and omega-3 fatty acids (1,000mg/day) or a matched placebo. Results show a 22 per cent reduction in participants getting autoimmune diseases, which happen when the body’s natural defence system mistakenly attacks normal cells. This adds to a growing bank of data showing that both vitamin D and omega-3 fatty acids derived from seafood have a beneficial effect on inflammation and immunity. Hurrah!…

Not only has she helped get Emily Blunt in the ‘best shape of her life’, but the likes of Davina McCall and Ruth Wilson are also fans of Monique Eastwood’s Eastwood Movement Method (eastwoodfit.com), which is based around high-intensity movements and has a special focus on technique, coordination and balance. The inspirational 55-year-old, an ex-ballet dancer, developed her low-weight, low-impact method around form, alignment and posture, incorporating multi-directional movements and a lot of inspiration from dance-based exercises such as pliés and curtsy lunges. ‘We work the body in many different directions and, in doing so, activate more muscles than we even realise. It’s all about keeping the body and mind consistently stimulated,’ explains Eastwood. ‘My workouts also have a big focus on core, which is key to keeping your body…

Nicki Petitt Nicki is an online fitness coach and workout writer. She brings energy via Zoom Room, which will challenge your body and create a stronger mindset. Find out more @nickipetitt 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 Joanna Ebsworth A qualified Level 3 PT and fitness instructor, Jo has been combining her love of exercise and writing for 15 years, and is keen to inspire others to be active. @joglows Louise Pyne Louise is a qualified nutritionist and freelance health writer. She specialises in women’s health and wellness, as well as children’s health.louisepynenutrition.com Christine Bailey Christine is a performance nutritionist, chef, author and keen runner. She runs online…

Made to move The catsuit has made a comeback, so jump on the trend wearing The Body, £120, from sustainable activewear brand Contur (conturuk.com). This flattering and functional all-in-one fits like a glove and provides breathability and stretch where you need it, while the ecofriendly double-knitted scuba fabric, with a soft brushed inside for extra comfort, gives squat-proof coverage. Wear it in or out of the gym. VISIT THIS… Take a hike Help to stop dementia in its tracks when you take part in the Alzheimer’s Society’s Trek26: a series of 13- and 26-mile treks in seven breath-taking beauty spots across the UK. The first trek kicks off in London on May 28th and the final trek takes place on the South Devon Coast on September 10th, with other treks…

Q What advice do you have for someone who has fallen out of love with exercise and is struggling to stay fit? Joey Bull says: ‘The best place to start is with a simple question: Why did you exercise in the first place? Exercise is a crucial component to all-round health and fitness, but it is also a prop for many. “Exercising keeps me sane” is a common reason for moving, as is “It’s something I’m in charge of”. But when your exercise ability increases, the pressure to keep improving rises, and you reach such a height that ensures any fall is a tough one. Confidence can get knocked, and the thought of getting back to where you were can be a daunting one. Your identity as a “pretty good…

‘Taking gold in Tokyo to win Bermuda’s first-ever gold medal, and being a woman to do that, was incredibly special. Races can come and go, but to leave that kind of legacy at that moment in time was pretty powerful, especially when everyone has watched me grow up and do every little race in Bermuda, and then I’m suddenly at the Olympics winning a medal. It’s incredible, what it’s meant to the community in Bermuda. I’ve always been a big believer that sport can really open doors and provide opportunities for people at any level, not just on a world-class level, so it’s pretty cool to see the kids be inspired.’…

As one of Britain’s most successful Olympians, Victoria Pendleton is used to life in the competitive lane. The 41-year-old – who won gold in Beijing in 2008 and at London 2012 – dedicated her life to the sport for over two decades, but has not always had an easy ride. For the track cycling star, who has spoken openly about her mental health struggles, hit an all-time low after she bowed out of the sport 10 years ago. After the extreme highs and lows of her career, the athlete was diagnosed with depression as she struggled to forge a new life outside the elite sport she had dedicated herself to since the age of nine. Breaking the cycle of her health issues was no mean feat but, like the true…

Eight years ago, Laura Kennington (@laurakairos) was a London PT, training clients in the gym while itching to get active outdoors. Fast forward to today and superfit Kennington is an adventure athlete whose achievements include solo cycling the world’s longest coastal route in Ireland and solo running the length of Fuerteventura. ‘The more insight I gained into how capable the human body is, the more curious I got about what my own body could achieve,’ says Kennington, who, as an ambassador for Ellis Brigham (ellisbrigham.com), uses her human-powered journeys to inspire others to get outside. ‘Our bodies are amazing, and exercise should be a celebration of what you can do!’ FITNESS GAINS Kennington is one of a growing band of women trading their indoor workouts for adventure – from long-distance…

Mustard lovers, rejoice! Scientists have discovered that a heaped teaspoon (10g) of wholegrain mustard daily is good for you. The research, presented at the European Federation of Food Science and Technology (EFFoST), was carried out by Tracklements in association with Cardiff Metropolitan University, and shows that 86 per cent of volunteers saw a drop in their blood glucose and/or cholesterol after 12 weeks of consuming a heaped teaspoon of wholegrain mustard daily. The experts report that this is a promising downward trend for those who are at risk of developing cardiovascular diseases, and mirrors a similar cholesterol reduction seen by those on a low-fat diet. So, why not try adding wholegrain mustard to homemade béchamel sauce or stews today?…

‘Your microbiome influences whether you are lean or obese’ Struggling to lose weight? It may be time to think about your gut health. With a growing amount of research revealing the importance of your gut microbiome when it comes to shedding pounds, we look at the role your microbes play in weight management. MEET YOUR MICROBIOME Did you know that you have around 400 bacterial species and an estimated 100 trillion microbes in your gut? Known as the gut microbiome, its composition and diversity can have a profound effect on your health. Not only does your microbiome regulate your metabolism and help you absorb nutrients from food, it can also influence whether you are lean or obese and how well you respond to weight-loss programmes. Your microbiome performs a number…

With eateries and food services out of action, lockdown piqued our interest in home-cooking, so much so that a YouGov survey concluded that 73 per cent of people enjoyed cooking during the first year of the pandemic. New York Times bestselling author and founder of The Defined Dish, Alex Snodgrass, can relate to those people. ‘I found myself appreciating food, and the special moments we share around the table with the ones that we love, more than ever,’ she says, and it is through her new book The Comfortable Kitchen that Snodgrass hopes to share this joy of creating and eating home-cooked meals. ‘The book is filled with a little bit of everything,’ she adds. ‘Meals that are impressive and delicious enough to serve at a dinner party, but also…

Solgar Brain Works Support your mind, memory and focus with this high-strength supplement which features vitamin B12, curcumin and choline. £39.99; solgar.co.uk Aguulp For Brain Sharpen your workout focus and experience increased clarity with this blend of energy-boosting nutrients for the brain. Each sachet includes citicoline, amino acids and lemon balm. £40; aguulp.com Lily & Loaf Cod Liver Oil Increase levels of essential omega-3 fatty acids in your body, along with vitamins A and D, with this daily supplement. £15; lilyandloafinternational.com Bio-Kult Mind This probiotic supplement contains zinc and antioxidants to target both the digestive tract and the brain. £19.94; bio-kult.com…

GAME CHANGERS Thank you for The fit list (March issue). Learning more about 10 athletes such as Bethany Hamilton, Tia-Clair Toomey, Rachael Blackmore, Courtney Dauwalter and many more amazingly fit and healthy women enjoying what they are doing was fascinating. My senior school produced quite a few professional athletes, who are still going strong in tennis, swimming, table tennis, archery, football and rugby. I have always enjoyed sport and did sports science at university, teaching football in America for two years. Schools are important for encouraging children and young people to participate in a range of physical activities and to understand how such activity is beneficial to health and mental wellbeing. Fortunately, I had excellent sports teachers at my school who pushed to gain the right equipment for lessons! Nia…

Ever since Hauer joined the Strictly Come Dancing cast in 2012 she has kept us all on our toes. From her breath-taking floor work, stunning outfits and celebrity dance partners, she has given viewers a lot to twist and shout about. As the show’s longest-running professional dancer, the 39-year-old – who turns 40 this April – is used to the highs and lows of the competition and being in the public eye. Yet, for someone who spends most of her time flying through the air, she is very much grounded. The Venezuelan Latin ballroom dancer, who is currently performing in the Firedance show (firedancelive.co.uk) with Gorka Marquez, is passionate about encouraging women to embrace fitness and live their best lives. So, who better to ask for some advice and tips…

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…

Water works You already know that regular exercise is good for your body, but an unexpected benefit might be that it can remedy dry, itchy eyes. Every time we blink, our eyes are covered in tear film, an essential and protective coating, but when any part of the tear film becomes unstable, eye symptoms such as itchiness can occur. Researchers from the University of Waterloo were interested to find out whether exercise could help. ‘With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,’ they said. ‘Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective measure.’ The scientists performed visual examinations on 52 participants both before and five…

Breakfast ‘I usually have either porridge with water, or some kind of vegan muesli with oat milk and lots of fruit.’ Snack ‘I love the new SlimFast Vitality balanced nutrition shakes which are plant-based, full of vitamins and minerals, and taste great, too. Vegan snacks can be quite hard to come by when you’re out and about, so these shakes are perfect when I need a quick hit of healthy.’ Lunch ‘Something light –›either a veggie or salad wrap, or some oat crackers spread with hummus.’ Dinner ‘I love to cook fresh and healthy vegan dishes from scratch because it’s really important to me to know what’s in the food I eat. Whatever I make – and it’s often some kind of curry – is always jam-packed full of colourful,…

1 Plan ahead Taking time over the weekend to make a meal plan for the week really helps me stay on track. I do my grocery shopping on Sunday and will make either a big batch of soup or a good meal-prep salad for healthy lunches, then I’ll also gather the ingredients for the dinners I plan on making throughout the week.› 2. Stock up Keeping healthy ingredients that add flavour to your meals is another step forward in making healthy cooking fun and easy. Have a collection of spices you love, plus condiments and store-bought items like green curry paste, coconut milk and barbecue sauces, that add immediate flavour to your dinner. Buy brands that don’t have extra sugars or other additives. 3. Make time We live in a…

BRITISH BAKES Looking for a biscuit fix with a good dose of nutrition? Try the Nibnibs range of good-for-you Mini Cookies (£1 per bag; nibnibs.com). At less than 90 calories per bag, they’re a natural snack that’s been baked in Britain. Plus, the packaging is fully recyclable, too. POWER POT Get fired up with the new Moju Hot Shot (£1.95 for 60ml; mojudrinks.com), which is packed with a spicy blend of mangoes, ginger, turmeric root and cayenne to give you a caffeine-free boost that will kickstart your day. ENERGY HIT Whether for endurance-sports energy or mid-match fuel, the new Nutrition X Energel+Caffeine gel (£34.99, 24 x 50g; nutritionx.co.uk) combines carbohydrate energy with caffeine to keep you mentally and physically en pointe. It’s batch-tested and Informed-Sport accredited. VEGAN BOOST Give your…

Flotation may not suit you if you’re claustrophobic, and it’s also not recommended if you have low blood pressure, an infectious illness or an open wound. You’ll usually wear a swimsuit, or receive the treatment naked (to further reduce the sense of touch), and some companies encourage the use of earbuds, so you’re completely free of external stimulation. People who try the treatment often describe the experience as feeling in a state that’s between sleep and wakefulness, and you may find it difficult to sense your skin surface, as if it’s hard to tell where your body begins and ends.›‘As my body floated, I had a surreal sense I could be anywhere – even floating out in space!’ says WFeditor Sarah Sellens, who tried flotation at Float & Booch (float-booch.co.uk).…

Mountain pose Grounding yourself is useful when emotionally driven food cravings hit. Practise in this pose, by directing your out-breath down your legs and out the soles of your feet. Standing forward fold Keeping good contact with the ground, let the whole of your upper body release and imagine your thoughts flowing out through the top of your head and into the earth. Downward dog Lengthen your spine by drawing your tailbone up and back. As you settle into the pose ask yourself, ‘How does it feel to be upside down?’. ‘What is my relationship to disorientation?’ Hero Let your breath settle, then either do some calming breathwork (inhale for four, exhale for six to eight) or use the breathing practice, left. Seated forward fold* You can reach a deep…

In need of some serious r&r? The last couple of years have left us all craving a recuperative escape. Now, the world’s top wellness resorts are coming to the rescue with tailored retreats designed to transform your fitness, health and happiness. No longer just about pampering – these therapeutic programmes help you recover from the pandemic and emerge with renewed zest for life. ‘The biggest trend we’re seeing is all about emotional healing,’ says spa expert Caroline Sylger Jones, founding partner of Queen of Retreats (queenofretreats.com). ‘People are in need of real nurturing support, whether that be deep treatments to re-boost their energy, talking therapy and life coaching or a creative approach.’ From a Covid-recovery medispa to a primal fitness camp and shamanic-healing hideaway, here’s our pick of the best…

Want defined arms you can flaunt? This super-effective dumbbell circuit will not only work and strengthen every muscle from your shoulders to your abs, but will also get your heart rate up and burn calories. In fact, it provides a fantastic workout in just 30 minutes! Whether you want to be strong enough to do a pull-up one day or would just like a set of toned arms you’re proud to show off in a sleeveless dress, this workout is super effective at working the muscles in your back, chest, arms and core. All you need is a simple pair of dumbbells and enough space for a yoga mat. Complete as many reps of each move as possible in the set time, then rest for 15 seconds before moving on…