Innholdsfortegnelse for June 2022 i Women's Fitness

As our thoughts turn to summer sports events and holidays, I’ve been thinking a lot about a phrase we sometimes hear when talking about fitness: ‘getting in shape’. What does it mean? I’ve come to the conclusion that it’s about feeling and functioning at your best – and this can be a very personal thing. Perhaps it means having the energy to run after your kids, the strength to do a physically demanding job, less stress and more headspace, or maybe you want to get a personal best in competition. This month, we’ve looked at ways to shape up on all fronts, whether you want to get fit for life (page 24), be super fit (page 84) or feel great (page 32). As well as improving your fitness, it’s important…

1. LATERAL LUNGE + SAMURAI CHOP Reps: 45 seconds, 3 sets Benefits: Enhances lateral mobility and lower-body strength, while targeting the core and training it to better support the spine by resisting rotational movement • Stand tall with your feet hip-width apart and toes pointed forward. Hold a dumbbell by the handle in both hands in a racked position (elbows tucked, dumbbell parallel to the floor) in front of your right shoulder. • Keeping your core engaged, back flat, right leg straight and upper body facing forward, take a large step out to your left with your left foot, chopping down with the dumbbell to the outside of your left knee as you lower your body until your left thigh is parallel to the floor. • Reverse the movement…

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 STEFANIE YEH Stefanie is a physiotherapist and reformer Pilates instructor at Ten Health & Fitness. 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…

It can be tough to get moving when you’re feeling glum, but a new global study from Asics reports that it’s worth the effort, with results showing that just one week of inactivity can have the same impact on mental health as a week of broken sleep. The Asics Uplifting Minds Study (minduplifter. asics.com) tracked regular exercisers from across the globe and discovered that it takes just 15 minutes and nine seconds of exercise to lift mood –even after a period of inactivity. But when the exercisers paused their fitness routines for a week, they reported a 23 per cent increase in racing thoughts and a 20 per cent drop in confidence. ‘Taking time to rest is very important,’ says sports psychology professor, Brendon Stubbs. ‘But this study shows that…

Boxing is arguably one of the most pulse-raising activities around. Known for its ability to carve killer abs and tone arms, the knockout workout has a long list of celebrity fans, including the likes of super-fit Gigi Hadid, Ellie Goulding and Jennifer Lopez. And it’s no wonder, given that boxing is a full-body workout that packs a punch by engaging the entire upper and lower body, while helping build cardiovascular strength and endurance. It’s also a great way to combat your emotions because it’s high energy, fun and exhilarating! Want to give it a go? This energising boxing workout, created by Gymbox Sweat Master Trainer, Kylie Bond, is a great form of stress relief because you are physically fighting against those feelings. It’s a high-intensity activity that is powered by…

The sunny days are finally here, and whether you’re planning a staycation, jetting off to a far-flung corner of the world or staying local, looking and feeling your best can help to rev up inner confidence. But, even if you’re meticulous about going to the gym, toning up from top to toe isn’t always a breeze. Of course, a good fitness routine will help to prep your body, but switching up your diet to contain the right mix of nutrients to support your fitness goals is also a must-do. And if a slimmer middle is on your bucket list, postbiotics could be the game-changer that you’ve been after. BACTERIA BENEFITS A good balance of gut microflora is essential for digestion, regulating immunity, mood and weight. ‘There are trillions of microbes…

Feeling tired, lethargic or foggy-headed? You’re not the only one. Research commissioned by Arctic Coffee has discovered that nearly half of us Brits are more exhausted than ever. And it’s hardly surprising, given that 54 per cent of the respondents want to use this year to make up for time lost while living under Covid restrictions. Indeed, as our social lives ramp up once more, it seems that grabbing a coffee or going out for dinner is leaving many of us feeling overwhelmed. The key is to ease yourself back into it, say experts. ‘As calendars start to get filled up with social engagements and as work expectations for going back into the office increase, it’s important that people feel they can pace themselves by taking a bit of time…

Let’s face it, when it comes to protecting our skin from the sun we’re pretty clued up. We tend to know what SPF factor is best for our skin type, how often to re-apply it, and which brand meets our needs. But how about your eyes? Are you in-the-know when it comes to protecting your peepers from the sun’s rays? You should be. ‘Long-term exposure to harmful UV rays – even when the sun is hidden behind a layer of clouds – isn’t great for your vision, so a good pair of sunglasses are a must, especially in the summer months,’ says optician Maya Tailor, at Whitby and Co Opticians (whitbyonline.com). PICK FOR PROTECTION When buying a pair of sun-safe sunglasses it’s best to do your research. ‘Choose some with…

Ready To Race Designed for the female form, the new Tri-Fit Evo triathlon suit (£179; tri-fitathletic.co.uk), features a high-density foam chamois and secure leg bands for comfort, plus a plethora of pockets to cover all your storage needs during training or racing. Tested in every kind of condition imaginable – think roads, open water and wind tunnels in both extreme heat and sub-zero temperatures – the aerodynamic design is made from quick-drying, sustainable fabrics that boast breathability, flexibility and compression qualities, so you can take everything in your stride. Sleeveless suits are also available. DO THIS… Take to the trails Love Trails Festival, the world’s first trail running and music festival, is back this summer with a packed programme of adventure activities. Taking place on Wales’ Gower Peninsula from June…

CARDIO ‘It’s a busy year for athletics, with the Commonwealth Games, European Championships and World Championships coming up. Right now, I’m training five-to-six days a week for between four-to-six hours, depending on whether or not they’re double-session days. During winter, the focus was on building a strong cardio base to build from. Now, as we transition into summer, the distance or duration of my runs is being cut down. You always need to go a little further in training than the actual distance you compete in, just to build strength and speed, so my runs for the 100m involve 150m and 200m runs, and I do 250m and 300m runs in preparation for the 200m. I have about five running sessions a week – some of them are tempo runs,…

Over the past few years there’s been an explosion of interest in breathwork. Whether it’s lengthening the breath for relaxation or box breathing for focus, breath experts have a wealth of techniques to help us meet our goals. But one exciting area that’s emerging in the field of breathwork is the precise way our body influences our breathing patterns, and the effect this has on fitness and performance. ‘Our internal organisation dictates how we bear weight through our joints and the way muscles react,’ explains Monica Franke, osteopath and movement expert (@monicafranke_ bodysense). ‘We tend to be fairly compressed in certain places, and that affects our range of movement.’ FORM AND FUNCTION How we breathe and move is hugely influenced by our internal structure. You’re probably familiar with the diaphragm,…

1. Take one step at a time ‘Things like elevation, trail length, gear or technical terrain can be enough to keep anyone from hitting the trail,’ says Dr Hackenmiller. ‘The key is to do your research. The AllTrails app makes it easy to filter trails to find the route best suited for you, and helps you navigate the trail to keep from getting lost.’ 2. See the light ‘Experiment with visualising more length between your pubic bone and belly button as you walk,’ says Hall. ‘This not only helps support your lower back but significantly improves posture, so you receive more sunlight and air to your chest, improving breath and, according to Eastern medicine, lifting your spirits, too.’ 3. Get social ‘Invite friends or family to walk…

WALKING LUNGES Muscles worked: Glutes, quads and hamstrings Reps: 10-12 Walking benefits: Boosts power up hills • Stand with feet hip-width apart, hands on hips, if needed. Take a big step forward with your right foot and bend both knees to 90 degrees, until your right thigh is nearly parallel to the floor. Ensure your front knee doesn’t go over your toe. Stand, then immediately repeat on the left. That’s 1 rep. • To make it easier: Lunge in place, complete all reps on one side and then repeat on the opposite side. To make it harder: Hold a dumbbell/water bottle in each hand. CALF RAISES Muscles: calf muscles  Reps: 20 Walking benefits: Strengthens legs • Stand with feet hip-width apart and hands on hips (or hold onto something for…

The probiotic… Bio-Kult Advanced Multi-Strain Formulation, £9.48, bio-kult.com With 14 strains of live bacteria, this probiotic supplement helps to repopulate the gut microbiome. The prebiotic… Bimuno Daily £34.99 for 90 days when you subscribe, bimuno.com When taken daily, this gut health supplement has been scientifically proven to feed and stimulate the growth of beneficial bacteria in the gut, within seven days*. The postbiotic… Bodybio Sodium Butyrate, £31.99, bodybio.co.uk Keep your gut in great shape with this digestive supplement which features the postbiotic calcium magnesium butyrate.…

Monday Breakfast: Gluten-free low-FODMAP granola (try Bio&Me) with lactose-free yoghurt. Lunch: Poached salmon fillet with lettuce, cucumber, 3 cherry tomatoes, pitted olives, grated carrot. Dinner: Turkey meatballs – make with 100g turkey mince and smoked paprika. Pan-fry until golden, then pour over 100g chopped tomatoes. Serve with rice, steamed green beans and side salad. Snack: Rice cakes with tahini. Tuesday Breakfast: Tropical protein shake – make with coconut milk, frozen pineapple chunks, whey or pea isolate protein powder. Lunch: Tuna niçose salad – steam 2 new potatoes and a handful of sliced green beans. Add to a salad of lettuce, cucumber, olives, canned tuna and a hard-boiled egg. Dinner: Tofu noodle bowl – stir-fry 100g plain tofu chunks in oil then add strips of carrot, chopped pak choi, green pepper,…

The MyArkeo app (myarkeo.com) is a new app to monitor mental fitness. It is designed specifically for users to monitor how their everyday life can affect their mental health, without necessarily knowing the triggers. Uptime (uptime.app) is a digital wellness and learning app offering Knowledge Hacks, plus five-minute stories on a range of content including stress and›anxiety management. It offers a healthy alternative to ‘doomscrolling’ online, too. Breath Hub (breathhub.app) can help people to Breathe Better and Live Better. When we are stressed, our breathing becomes faster and shallower. When we are calm, we take deeper, slower breaths. The app has its own Mood Tracker designed to help users better understand their mood and what might be causing them stress. The My Possible Self app (mypossibleself.com) has a specific Managing…

Want to work out without the burnout? Jericho McMatthews and Elise Joan are the brains behind Beachbody On Demand’s new FIRE AND FLOW training, a four-week programme that serves up 25-30 minutes of either Jericho’s metabolism-boosting moves or Elise’s stress-reducing sessions, six days a week. ‘FIRE AND FLOW has everything your body needs because it combines high-intensity exercise with low-impact, recovery workouts,’ says Elise. ‘On alternating days, we fire you up with Jericho’s epic metabolic conditioning, and then you’ll flow with me into a completely different type of movement – slow and controlled, using dumbbells and resistance loops to restore your body and expand your range of motion. By the end of the month, you’ll be feeling conditioned and energised.’ We caught up with the workout wonders so that you…

Q Core strength becomes even more important as we age, but should we change the way we train? Joey Bull says: ‘You may have heard the expression “you can’t fire a cannon out of a canoe”, and it makes a good point – a solid, strong base is required from which to operate, and this is where a healthy core comes in. ‘Our core links our upper and lower body, and good abdominals give us a base for quality movement, function and performance. But as we age, our postural habits exaggerate, and any weak link is part of that. Having an equal balance in opposing leg muscles is a must – too much dominance of power or flexibility in the quads or hamstrings will realign the pelvis which, in turn,…

‘My greatest achievement is being able to speak out and ask for help when I need it. It’s so easy to pretend you’re okay and you’ve got everything figured out, but I’m at the stage where I don’t want to pretend anymore. These days, I open up to my family and friends much more than I used to, and I feel that’s something to celebrate. You don’t have to keep the burden to yourself, and it’s also okay to acknowledge you might need help in other ways, which is why I go to therapy. Seeking professional help takes strength and courage, and I’m proud of myself for doing that. I’m in a very positive place right now.’…

UP Seamless Leggings £45, up.clothing Seamless, stretchy and super breathable, these lightweight leggings are the ideal workout get-up (not too sweaty!) when looking for love. BAM Bamboo Clothing Flared Leggings £44, bambooclothing.co.uk Nothing makes us more confident than feeling comfortable, and these flattering and flirtatious flared leggings from BAM feel just as good as they look. Lorna-Jane Blue Set £55, lornajane.co.uk Silky soft and supportive, this blue-hued pair is the perfect get-up for getting active with your admirer.…

Try these moves from Monica Franke four-to-five times a week to reap the benefits of postural breathing. See YouTube MF BodySense and Breathing for more. BEAR PLANK Best for: Prehab Benefits: Targets the heels/hamstring connection, the deep core and efficient breathing Reps: 2 rounds of 8 slow breaths • With your feet against a flat wall or door, come into bear plank, knees under hips, hands under shoulders. Make sure your back isn’t rounded. • Breathe softly, letting your lower ribs come back towards your spine– especially at the end of the breath. Now keep them there. • Lift your knees a couple of inches off the ground and focus on your heels against the wall, hips above knees and softly breathing into your upper back as if trying to…

Stojo Collapsible Water bottle, £25; amazon.co.uk Save space in your rucksack and plastic from landfill with this leak-proof collapsible water bottle made from food-grade silicone. Available in eight pastel shades. Fount Botanical Drops, £12 for 25 servings; fountdrinks.com Take your hiking hydration to the next level by adding a squirt of fruit, botanicals, vitamins, minerals and amino acids to your water bottle. Choose from Heart Health, Refresh & Revitalise, Cleanse & Detox and Stress Relief. CB Plus CBD Sun, £14.95; cbplus.co.uk Stay sun-safe when out and about with this CBD-infused sunscreen. With an SPF of 30, it’s also a natural insect repellent, anti-inflammatory, antibacterial and fragranced with essential oils of neroli and bergamot. Columbia Paracutie Windbreaker, £65; columbiasportswear. co.uk Beat the elements with this water-resistant hooded jacket. The short length…

Your parents were on to something when they told you to eat your veggies. Now, new research shows that consuming healthy plant-based foods, such as fruits, vegetables, nuts and legumes, could lower the risk of developing type 2 diabetes. The study, published in Diabetologia, looked at the blood profiles of more than 10,500 participants, and created each person’s metabolite profile (the analysis of substances found in the chemical makeup of plant foods, reflected in an individual’s diet), noting any cases of type 2 diabetes in the follow-up period of the study. They found that those who developed type 2 diabetes during the follow-up had a lower intake of healthy plant-based foods, as well as a higher average BMI, plus were more likely to have high blood pressure and cholesterol levels.…

Want to discover healthy eating made easy? Turn to Northumbrian chef Chris Baber. With a loyal fanbase of over 200K followers, which includes Gordon Ramsay, Dr Rupy and Joe Wicks, his simple yet impressive recipes have created quite a buzz. It’s no wonder that Baber’s debut cookbook, Easy, has shot to number 2 in Amazon’s Hot New Releases Food & Drink Chart. ‘I’ve always wanted to prove you don’t have to be a top chef to make something delicious for dinner,’ says Baber. ‘In lockdown, I started an online cooking series and the feedback was always about how easy my recipes were to make – that’s what inspired me to write the book.’ In the cookbook, you’ll find simple, delicious and reliable recipes that use easy-to-find ingredients. ‘There’s something for…

Focus fuel Elevate your morning cuppa with DIRTEA Mushroom Coffee Super Blend (£39.99 for 60 servings; dirteaworld.com), a blend of Arabica coffee combined with 1,000mg of lion’s mane, chaga and cordyceps mushrooms. Great for when you need more energy and focus. Taste journey A great twist on a Friday night takeaway, food delivery service Mooli has launched its Taste Explorer menu (House Thali, £35; moolifood.com), which serves up veg-packed traditional Indian dishes on a ‘thali’ tasting plate. A fab way to treat yourself after a busy week. Body booster Wholesome snack bar brand KIND has just launched its new KIND Protein Bars (£18 for £12; kindsnacks.co.uk), which boast 12g protein, plus plenty of fibre, in every 50g bar. They make the perfect pre- or post-workout boost for when you’re on…

Rebecca Eggleton, lives in Cornwall and is a single mum to four children. ‘For the past eight months, my 10-year-old has been out of school due to being bullied, and has developed an eating disorder, anxiety and low self-esteem. This had a huge impact on the rest of my family, including me. ‘Because of this, I’ve experienced secondhand stress and anxiety. I wasn’t eating properly, began not sleeping very well, I was irritable and tired, and I started to drink more alcohol to help me sleep. This, in turn, caused me to put on weight. ‘To lessen the impact it has on me, and subsequently my other children, I started exercising, reduced my alcohol intake and use neuro-linguistic programming (NLP) and grounding techniques. This has all helped to lower my…

Pyrenees views from an expansive terrace, masterfully concocted cocktails and bathrooms adorned with marble are but some of the delights on offer at Château Capitoul, set in the Languedoc region of the south of France. Add to this bike rides, e-scooting, sea swimming and yoga, plus a spot of spa time and salt-lake exploring, and my three-day break in this lush location nestled in the heart of the Massif de la Clape, has all I could wish for from a restful yet active getaway. Château Capitoul is the brainchild and third sustainable château renovation project of Irish businessman Karl O’Hanlon, his wife Anita Forte and winemaker Laurent Bonfils. Having already visited his second 2016 acquisition – Château St Pierre de Serjac – and been truly mesmerised by its vast vineyard-laden…

Ready to work up a sweat? This 30-minute high-intensity session is guaranteed to get your heart rate thumping and endorphins pumping! During this session, the main aim is to exercise anaerobically (that is, without oxygen), to push yourself and force your body to work in a stressful environment. You’ll know if you’re doing it right if you feel nauseous and an almost overwhelming desire to stop! But be strong, keep digging deep and just get it done. UP YOUR FITNESS There are many rewards to this type of training. This includes an increase in your anaerobic threshold, your ability to perform any vigorous exercise before needing to use the anaerobic energy system. In short, you become fitter. Training in this way can also increase your metabolism via something known as…

How does it feel to become Britain’s most successful Paralympian? ‘At the time, it was quite surreal. I knew it was a mathematical possibility, but when I crossed the finish lines at Tokyo there were very few people there to celebrate with. It was a slow dawning process over the following six months, but when I stood on the stage at the BBC Sports Personality of the Year 2021 awards, I finally realised the enormity of having a Paralympian up there alongside some of the greatest sports people in the UK.’ Is retirement looming? ‘Not at all. I went almost a full three-seconds quicker than I’d anticipated in the C5 3,000m Individual Pursuit event and smashed my own world record in qualifying. But, Tokyo was a very empty games and…