Innholdsfortegnelse for May 2022 i Women's Fitness

If you’re reading Women’s Fitness, chances are you like to exercise. But exercising during and after pregnancy can be a bit of a minefield. How do you know that you’re doing it safely? When after labour is it OK to work out? If you’re confused about exercising as a new mum or mum-to-be, turn to page 42 to read our expert advice. Why keep moving? This month’s cover model Gemma Atkinson tells us ‘it is vital to me, as when I’ve worked out it totally changes how I feel – I’m not only a better mother, but fiancé and friend, too’. And she should know. As a busy working mum to two-year-old daughter Mia, Gemma finds time to exercise by fitting everything around her daughter’s schedule. In Get Fit With…

‘When it comes to social media I am all for keeping things real. I have a love/hate relationship with Instagram as I know half the time the picture-perfect images people share do not tell the truth. The last thing I want is for Mia to grow up having to feel she needs to compare herself to other girls. ‘I am all for being myself, flaws and all. It is the best way one can be. Otherwise, it is a total act, and how can you live out a lie posting pictures of yourself on socials and then seeing people in real life looking nothing like them? I can’t understand it. ‘I’m not afraid to be myself. I am all for posting pictures of myself doing a workout with my hair…

‘Triathlon training is all about quality over quantity’ When it comes to triathlon, I am a complete novice. Take me on a bike ride any day of the week, and I’ll be there. Happy to run a couple of weekly miles and have the occasional swim, but when my friend suggests we do a sprint triathlon in the summer, I don’t know where to begin. I’ve got the bike gear, I’ve got a pair of great running trainers, but what else is involved in preparing for my first ever triathlon? I’m going to need some expert advice, and fast. ‘My base philosophy on triathlons is to check what your current fitness level is,’ says fitness and conditioning coach Elsa Storm. ‘Know your strengths and weaknesses – spend less time on…

If there’s one woman who knows all about ‘the juggle’, it’s Vogue Williams. As a case in point, when we interview the soon-to-be mum of three to discuss her exciting new workout programme with fitness app Gymondo (gymondo.com), it turns out that Williams’ childminder is unexpectedly off due to sickness. But while others would rearrange for a more convenient time, the multitasking entrepreneur and podcast host takes it all in her stride, entertaining her giggling 21-month-old daughter Gigi with ease while answering all our burning questions. What’s her secret to saying sane? The answer is exercise. ‘Exercise definitely helps me cope with my workload because it’s the one time when I’m on my own and I don’t have to think about anything else,’ she explains. ‘I find working out really…

Lucy Young, is a PT, pre-and postnatal exercise specialist and Polar global ambassador. Find out more at polar.com/uk Hollie Grant is a pre- and postnatal fitness expert and founder of The Bump Plan (pilatespt.co.uk/the-bump-plan). She can be found posting @thepilatespt Sarah Campus is a PT, nutrition coach and founder of LDN MUMS FITNESS . She specialises in pregnancy and postpartum diet, fitness and wellness. @ldnmumsfitness Wendy Powell is a pre- and postpartum fitness expert. She founded the MuTu System (mutusystem.com), a medically recommended and proven support programme for mums. Kristin McGee is a Peloton instructor. Peloton offers a wide variety of pre- and postnatal classes across disciplines such as yoga and strength. Each class is carefully designed with modifications appropriate for expectant mothers. onepeloton.co.uk…

Move over Mediterranean meals, there’s a new way of eating that could boost our health: the Nordic diet. Focusing on wholefoods such as rye, barley and oats, that are typically found in Nordic countries, plus berries, fish, vegetables and legumes, the Nordic diet has long been lauded for its weight-loss benefits. But a new study by University of Copenhagen researchers found that the diet could also lower blood sugar and cholesterol levels, even without weight loss. After studying over 200 people, who were put on either a control diet or a Nordic diet for six months, the scientists discovered that those eating the Nordic way became significantly healthier, with lower cholesterol levels, lower overall levels of both saturated and unsaturated fat in the blood and better regulation of glucose. Berry,…

When you work out, you’re probably keen to fuel your body with delicious, healthy food – and few things are more relaxing after a hard exercise session than whipping up a storm in the kitchen. But if you find cooking a bit joyless, fitness and lifestyle icon to an 845K-strong Instagram following, Courtney Black is here to help. ‘I want you to enjoy cooking – it’s so satisfying and relaxing, and it makes you more aware of what you’re putting into your body,’ she says in her new book Happier, Healthier, Tastier: 100 Healthy & Delicious Recipes. ‘Cooking is such an important part of building and enhancing a positive relationship with food.’ That’s why Black’s latest recipe book has something for everyone, whether you need meals to fit around your…

Follow this guide to tot up your daily macronutrient needs. 1. Calculate your daily calorie intake based on your goals. 2. Calculate your protein intake in grams or as a percentage. If using grams, multiply by four to get the calories of protein. 3. Calculate your fat intake. If using grams, multiply by nine to get the amount of calories. 4. Calculate your carbohydrate intake, either use a percentage or, if you have already worked out the calories of fat and protein, add these together and subtract the number from your total calories. If you want to work out how many grams of carbohydrates, simply divide the number of carbohydrates calories by four. 5. Adjust your calories and macro balance after a couple of weeks if you are not achieving…

Warrior I Essence Being present Focus The traditional foot position of warrior I can make it difficult to keep your hips square. If needed, instead of turning your back foot out 45°, keep your feet parallel. Benefits This pose says: ‘I’m here, I’m strong, I’m willing to show up and be visible with all my strength and all my vulnerability’. This is a valuable quality to cultivate, as it means you don’t have to give up if you fail, and don’t need to harden yourself to succeed. Warrior II Essence Getting focused Focus Distribute your weight evenly between both feet. Engage your core, then draw on its strength, imagining you are gathering it up the body and along your arms. Gaze beyond your front hand, channelling energy out through your…

Hifas da Terra: Mico-Five £59 for 70 capsules, hifasdaterra.co.uk Mico-Five has high concentrations of active compounds from chaga, reishi, shiitake, maitake and Royal Sun Agaricus. Organic, non-GMO,and with added vitamin C, ingredient quality and quantities are certified by independent labs. Pure Sport: Mind & Body Mushroom Complex £30 for 60 capsules, puresport.co These adaptogenic mushrooms calm your body’s response to stress. Lion’s mane, chaga, shiitake, reishi, maitake and cordyceps are all derived from the potent fruiting part of the mushroom. Naturya: Mushroom Superblend £11.99 for 100g, naturya.com Rich in immune-boosting vitamin D and copper, this powder blends shiitake, maitake and reishi mushrooms. Stir into a smoothie or add to your food – see recipe inspiration on the website. No Evil Nutrition: Organic Mushroom Blend £20 for 125g (25 servings), noevilnutrition.com…

Run less, run stronger might seem like a far-fetched promise, but swapping some of your miles for a strength session could go a long way to improving your running speed and endurance, not to mention reducing your risk of injury. Running generates an impact of two-to-four times your own body weight, so it makes sense to follow a strength programme that will improve your running efficiency, address any muscle imbalances and reduce your risk of a foot, knee or hip injury. Worried about bulking up? The key is to begin by focusing on higher-rep sets (low-to-moderate resistance, higher repetitions) primarily for the lower body, as this will yield the greatest return in terms of performance. Compound (multi-muscle) moves will offer the biggest bang for your exercise buck, while bodyweight exercises…

Why are you supporting the Alzheimer’s Society? ‘My grandad passed away recently after having dementia for a very long time, and it’s been very hard for me. He was a really positive influence in my life because he gave me a love of fitness and travel, and he instilled in me the importance of good family values, so watching him lose his sense of self was horrible and heart breaking. I’ve worked with the Alzheimer’s Society for years, and will continue to support them now more than ever. There are 900,000 people living with dementia in the UK and that’s set to rise to over a million in the next three years. It’s terrifying, but there’s still not enough support or awareness around dementia. We need more honest discussions and…

Nicole Chapman Qualified PT, Nicole is the creator of six-week online programme, Power of Mum, designed to empower you to be fitter and stronger in body and mind. nicolechapman.com 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 programmes and…

Female first Lululemon has taken its ‘women first’ approach to a whole new level by launching their first-ever range of performance footwear for ladies in 2022, while the men’s collection won’t drop until 2023. Instead of tailoring male or unisex models to women’s needs, Lululemon has spent four years researching and developing shoes from scratch that are specifically designed to work for the women’s anatomy. The Lululemon Blissfeel running shoe (£138; lululemon.co.uk), seen here on parasport athlete Kadenna Cox, promises bouncy take-offs and soft landings and comes in 10 colours. Keep your eyes peeled for three other workout and recovery shoes launching later this year. TRY THIS… Hips don’t lie Hip thrusts hurting? Then you need this new Cloud Barbell Pad, £16.99, in your gym bag, now! Created by fitness…

This 20-25 minute strength workout was created in partnership with Gemma’s training buddy and successful personal trainer Olly Foster as a part of the Baby Steps Body Plan. It’s a home-based resistance workout that uses a mix of resistance bands and bodyweight to ‘load’ the body. If you’re a new mum, make sure you’re cleared to exercise before trying it, and always be sure to warm up for five minutes before doing the workout and cool down for five minutes after it. Above all else, listen to your body and have fun!…

‘My greatest achievement is winning the Night Of The 10,000m PB’s event (nightofthe10kpbs.com) in 2019, in a time of 31:08. Not only did I run a PB, but I also achieved a World-qualifying time as well as the Olympic-qualifying time, winning the race from behind. Most of all, I am proud that I self-coached myself to this performance! This was also in a recent era of racing that pre-dates carbon-plated shoes, so I know my ability wasn’t just down to the new technology. My next goals are to focus on an autumn city marathon and to run faster than 2:26.41. That’s the Scottish National Record, so I’d love to break it again before someone else has their eyes on it.’…

Don’t be tempted to rush your workout. You need to allow your muscles time to recover between sets or you won’t reap the benefits. Having at least one rest day is also important as it allows for muscle repair and recovery. Not sure whether to train at home or at the gym? Choose an environment in which you feel comfortable, safe and can enjoy the workout. If you enjoy the exercise, you are more likely to continue doing it. Work out with a friend, so you have someone to motivate, encourage and support you, plus to check you are exercising safely and with good form.…

TRI-FIT EVO Sleeveless Women’s Trisuit £139, tri-fitathletic.co.uk This trisuit is built to ensure a great balance of performance and comfort, through its flexibility, breathability and aerodynamics. It’s quick-drying for an easier transition to the bike, has a unique side-access, and a floating pocket for easy storage during training or racing. INCUS | NOVA £199, incusperformance.com The INCUS | NOVA provides a detailed analysis of a swimming stroke, to help assess efficiency, technique and training benefits of a session, as well as analysis of a running stride to ensure you are being as efficient as possible to avoid injury. CEP Calf Sleeves £29.95, cepsports.co.uk These sleeves offer great calf compression, reducing muscle vibrations and facilitating recovery while you work out. For other reasonably priced triathlon gear, see bike24.com or deporvillage.net. For…

Mamawell (£7.99 monthly, mamawell.org) This bespoke workout programme for pre- and postnatal women was founded by women’s fitness specialist Rosie Stockley, who has trained Vogue Williams, Binky Felstead, and more. Peloton Pre & Postnatal Class Series (£12.99 monthly, one.peloton.com) Share the journey of motherhood alongside instructor Robin Arzón. Featuring her collection of 26 cycling and strength classes for mums-to-be and new mums, the series is available on the Peloton App. Mother Fit (from £9.99 monthly, motherfit.co.uk) This subscription service boasts fitness classes, antenatal care, nutrition tips and an online community. Members on their pregnancy journey will enjoy a weekly programme tailored to the week of their pregnancy, plus support into motherhood.…

Energy fix Got a long run planned this spring? Keep carbohydrate stores topped up with the new High5 Energy Gel Electrolyte (£6.99 for 5 x 60g; wiggle.co.uk), packed with easy-to-digest carbs, plus sodium, potassium, magnesium and chloride to replace minerals lost through sweat. Fast fuel Power to a PB with Haskapa Berry Powder (£16 for 100g; haskapa.com), a new superfood shake packed with the haskap berry, which research shows could improve endurance running times by 20 seconds. Plant protein Great for vegans wanting to get their fill of protein and fibre, falafel is a key part of a healthy Mediterranean diet and tastes great in a wrap or mezze. Try GoodLife Foods Frozen Falafel (£1.80 for 280g; Tesco, Sainsbury’s and Ocado), made without nasties. Go nuts Good for your tastebuds…

You’re used to reading about the body benefits of a good workout, but there’s another reward you should be feeling revved up about: cognitive function. Scientists from the University of Georgia in the US recently followed 51 older adults to track their physical activity, fitness measurements and number of steps taken via a wearable device. The participants performed tests to measure cognitive function and underwent MRIs to assess brain functioning. What the researchers discovered was that physical activity improved their executive function (a set of mental processes including working memory, flexible thinking and self-control), and it didn’t have to be intense. ‘We’re not saying you need to radically change your life. Maybe just take the stairs on the way to work. Stand up and walk around a little bit more.…

If you struggle to meditate on your own, a dedicated meditation app can provide a wealth of guidance and inspiration. One that’s grabbing our attention is the newly launched MindLabs.›Rather than offering just audio-based content, it focuses on live and on-demand video classes from instructors with backgrounds in neuroscience, psychology and breathwork to help you build positive habits and improve your mental health. We found the neuroscience element of MindLabs particularly interesting. ‘Our brains are neuroplastic, which means they’re flexible,’ explains Anne-Sophie Fluri, neuroscientist and MindLabs’ head of mindfulness. ‘We can create and strengthen new neural pathways or rewire connections that aren’t serving us (such as habits we want to break).’ And meditation is a great way to harness neuroplasticity as it strengthens neural pathways associated with focus and self-awareness.…

Vanessa Michielon is a movement specialist and founder of the Transformative Movement Method. Encouraging people to embrace yoga, Pilates and dance via her pop-up events (vanessamichielon.com) and @vanessamichielon on Instagram, she knows all the secrets for making the barre method – a fusion of ballet, Pilates, yoga, dance and strength training created by London ballerina Lotte Berk in the 1950s – work for you. ‘Barre is a low-impact, full-body workout set to the beat of the music, which uses strength training techniques to exhaust the muscles and improve active range of motion,’ says Michielon. ‘One of its signature features is the famous muscular “burn” or shake caused by frequent isometric holds.’ These type of moves, in which you hold an exercise for a period of time, are effective not only…

With starring roles in everything from Hollyoaks and EastEnders to Strictly Come Dancing and MasterChef, Gemma Atkinson is no stranger to being in front of the camera. Her career has thrown her into the public eye from a very young age, and Gemma has remained as down to earth as ever, pointing to her happy childhood and supportive parents for keeping her grounded. Having met her fiancé, Strictly pro Gorka Marquez on the 2017 dance show, the couple are parents to two-year-old daughter Mia – the inspiration behind Gemma’s second book The Ultimate Body Plan for New Mums, which launched earlier this month. Renowned for her passion for fitness, the book offers a variety of exercises and meal plans to help new mums feel strong both physically and mentally. As…

Check it out Made from an odour-resistant, stretch-woven fabric, this Smartwool Merino Sport Tank Dress, £74.99, has breathable side panels to help regulate your body temperature; smartwool.co.uk Short and sweet With its fitted bodice, built in shorts and relaxed skirt, this Reformation Naomi Ecomove Active Dress, £98, has a sleek yet casual feel; thereformation.com Game, set & match Available in pretty sky blue or classic black, this breathable Lorna Jane A-Line Tennis Dress, £72, is made from a shrink- and fade-resistant 8-way stretch fabric, so it works as hard as you do; lornajane.co.uk Go for bold Make a statement wearing this Bidi Badu Jala Tech 2in1 Dress, £89.90, including separate shorts to keep you covered from all angles; tennis-point.co.uk Fancy dress This colourful Adidas Tennis Made To Be Remade Dress,…

Feeling fatigued? Data reveals that one-in-eight Brits feel tired all the time. The good news is that exercise can help improve your slumber, but the workout you choose might matter. A new year-long study from the American Heart Association found that resistance exercise may trump aerobic exercise when it comes to improving sleep quality and duration. After studying more than 380 adults, randomly assigned to either a no-exercise group or one of three exercise groups (aerobic only, resistance only, and combined aerobic and resistance) for 12 months, the scientists discovered that, of the 42 per cent of participants who were not getting at least seven hours of sleep, sleep duration increased by an average of 40 minutes in the year for the resistance exercise group, and sleep efficiency also improved.…

1. Make a list of what you need for the race and test it all pre-race. If you buy a trisuit for the race, make sure you have done a session in it to check the fit. 2. Know the exact location of the event and program it into your Sat Nav the night before, so there is no stress in looking it up on the day. 3. If the water is cold, make sure you get in and splash some on your face and down your wetsuit, so it isn’t a big shock to the system. 4. Put yourself in the best place for your ability at the start. If you are a slower swimmer don’t try and start at the front, as getting swum over won’t be pleasant.…

Exhaustion, sore boobs, nausea, food cravings (and aversions)… there’s a lot to deal with when pregnant, so we understand if you just want to relax. But there may be days when a little movement sounds appealing and, for active mamas-to-be, the notion of taking a nine-month hiatus from exercise can seem like a long slog. The good news is that a slew of research backs staying active as a great way to improve the health of both you and your baby. ‘Staying active while pregnant can help boost your mood and energy, reduce the risk of gestational diabetes, improve sleep and decrease postpartum recovery time,’ explains Lucy Young, a pre- and postnatal exercise specialist. ‘That’s quite the list of positives, so it’s no surprise many women now forgo outdated advice…

There are certain things you may have to accept as a mum – early morning wake-ups, a mountain of clothes washing, daily renditions of Twinkle, Twinkle Little Star – pelvic floor issues shouldn’t be one of them. Affecting one-in-three women, stress urinary incontinence is caused by a weakness in the pelvic floor that prevents the urethra from closing fully when the bladder is under pressure. All women are at risk, but many new mums experience pelvic floor dysfunction particularly during and after pregnancy. So, what is your pelvic floor? The hammock-shaped group of muscles support all muscles in the pelvic area, including the bladder, uterus and bowel. They help us to breathe, go to the toilet, give birth and avoid all sorts of aches and pains. During pregnancy, the pelvic…

Whether you’re learning a new skill, training for a PB or planning a career change, having the courage to take risks, make mistakes or carry on when things get tough can help you reach your goal. You may know the iconic warrior II pose, but there are another four warrior poses that can build mental muscle. Courage comes in different forms. There are occasions when you need to face up to a challenge and not turn away (think warrior I), times when you need single-pointed focus (warrior II), and moments when you need to trust (warrior III). At other times, being brave means stepping back and reflecting on a situation before acting (think reverse warrior) or it might mean backing down (humble warrior) for the greater good. Ultimately, courage relates…

FOR YOUR FITNESS Cordyceps mushroom Why? It can boost athletic performance, energy and exercise recovery as it contains cordycepin, a compound that increases cellular energy. For the same reason, it may also help relieve chronic fatigue. Also, it aids cellular oxygenation to improve lung capacity and stamina, as well as being an antiviral. FOR STRESS Reishi mushroom Why? It’s a balm for high-stress situations, insomnia, low mood and anxiety, by modulating the nervous system, lowering cortisol and regulating insulin. Reishi has the widest range of health benefits, with over 400 active compounds. It supports healthy immune and liver function, and balances sex hormones. FOR YOUR BRAIN Lion’s mane mushroom Why? It stimulates brain cell growth due to active compounds hericenone and erinacine, and it reduced symptoms of memory loss in…