Innholdsfortegnelse for July 2022 i Women's Fitness

Sliding into the icy water, I gasp as the liquid velvet slowly creeps up my body. There’s nothing for it now but to swim as fast as I can to increase my body temperature. It’s not until I reach the first buoy that my system adapts and I can enjoy the surroundings – overhanging branches, soft grassy verges surrounded by wisp-like reeds and the occasional moorhen passing by. For 10 years, I was lucky enough to live within walking distance of Hampstead women’s pond in London, and I’ve loved wild swimming ever since. Few things can beat that post-swim sensation – physically relaxed and invigorated at the same time, exquisitely present in your body and so very connected to the natural world. In short, a feeling of total contentment. Wild…

Thinking about investing in an electric bike? You’re not alone. According to recent data from the Bicycle Association, sales of e-bikes enjoyed a 67 per cent increase in the UK following the Coronavirus pandemic. And this significant uptake is showing no signs of slowing down: a 2021 research study by Mintel predicted that the UK e-bike market – currently worth £280 million in sales – is set to triple over the next three years. But just why are e-bikes booming? ‘E-biking encapsulates many of our current priorities, and it does so in a way that is fun,’ says Natalie Creswick, a cycling and triathlon coach, and an ambassador for bicycle company Specialized (specialized.com). ‘It is a green transport option, it saves money when the cost of fuel is sky high,…

There’s a reason why your local PT swears by moving more in an unstructured way: it’s all very well going to the gym for an hour, but what about the other 23 hours? Data shows that the average UK adult spends around nine hours a day sitting down, whether that’s at work, while watching the TV or in the car on the daily commute. Unfortunately, it’s this lack of daily activity that could have a significant effect on your health and fitness. So, what’s the answer? NEPA, or non-exercise physical activity. NEPA simply means moving more. Indeed, the UK Chief Medical Officers’ Physical Activity Guidelines report recommends breaking up long periods of sitting time with activity for just one-to-two minutes. It doesn’t have to be stressful or complicated, and it’s…

Raspberries, blueberries, beetroot… summer is abundant in nutritious fodder, so why not take advantage of Mother Nature’s bounty by combining these in-season powerhouses together in one healthy smoothie? It could do your body and mind the world of good, believes activewear designer and author of Nourish: The Fit Woman’s Cookbook, Lorna Jane Clarkson. ‘I believe the connection between what we eat and the way we look and feel is incredibly powerful,’ writes Clarkson. ‘Not only does food play a vital role in supporting our health, it also effects our mental and emotional wellbeing, and is a huge influence on our achievements.’ That’s where smoothies come in. ‘Smoothies are a great way to get more nutrition into our diets. With many people not eating enough fruit and vegetables, smoothies are also…

Finding the perfect diet can be a minefield. Should you go keto or keep the carbs? Skip breakfast or ditch dinner after 6pm? Eat paleo or plant-based? Now, a new generation of personalised diet tech – from AI nutrition coaches to metabolism trackers – is promising to take the guesswork out of healthy eating by revealing, in real time, how your body metabolises food so you can fine tune your diet and reach your health and fitness goals. Want to know if quitting carbs will help you lose weight, whether exercising on an empty stomach will boost your performance or how to reduce your risk of diabetes? It’s time to embrace the world of precision nutrition. NO DIET SUITS EVERYONE At the forefront of the revolution, ZOE (joinzoe. com) is…

Overground salt rooms can look very different, ranging from a modern living room with white salt sandblasted against the ceiling and walls, to spa-like environments with loungers and beautiful glowing Himalayan salt walls, back-lit to show a range of hues from pale pink to dark red. WFwriter Mary Comber tried a salt session at Salt Cave Halotherapy (pictured below). ‘We were instructed to recline on vibrating massage chairs and handed small, heated salt pillows to place on our chests to help reduce inflammation. For 50 minutes, we relaxed, inhaling a salt water mist while watching soothing images of nature on a screen and drifting in and out of sleep. We emerged revitalised, as if we’d been walking by the sea. My breathing felt deep and easy, and I had a…

Ever had to stop running mid-trail because streaming eyes meant you couldn’t focus on the path? Or maybe sneezing fits have challenged your balance once too often on summer bike rides? If seasonal allergies are affecting your workouts, you’re not alone – around a third of hayfever sufferers stop enjoying outdoor sports in summer, according to a recent poll by herbal specialists A. Vogel (avogel.co.uk). But the good news is, there’s plenty you can do to manage your symptoms and get back out there! Pollen allergies are caused by trees, grasses or weeds, but you may also react to fungus spores or mould, depending on the season. ‘At this time of year, the immune system mistakenly assumes pollen is harmful and mounts an allergic response to remove it from the…

Jessica Hovenden Jessica is a certified Pilates trainer at Ten Health & Fitness (ten.co.uk). As a lover of being active, Jess found Pilates after years of being a dancer. Eve Boggenpoel Eve is a yoga teacher, counsellor and author. Her work is grounded in a deep appreciation of inner stillness as a pathway to transformation.@findingstillness.uk 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 Sarah Lindsay Triple Olympian speed skater Sarah Lindsay is the co-founder of Roar Fitness, which has three gyms in London and another opening soon in Dubai.roar-fitness.com Luke Baden Luke is master trainer and functional fitness programming lead at Fiit (fiit.tv). His range…

Sarah Lindsay’s Roar Fitness gym in London’s Kensington has a gallery of pictures on the reception wall that prove exactly why the triple-Olympian-turned-PT is being hailed the ‘UK’s Queen of transformations’. Jaw-dropping before and afters could motivate even the most languid gym-goer to grab a pair of dumbbells in pursuit of peak power. Just ask Piers Morgan, one of the latest stars to recruit Sarah, who, since retiring from professional speed skating 12 years ago, has opened a trio of London gyms (with another set to open in Dubai later this year) where weight lifting – as opposed to cardio – is the ticket to top-to-toe body sculpting. Sarah, who was the British women’s short-track speed skating champion for 10 consecutive years, qualified as a PT before retiring in 2010,…

Dryrobe Advance Long Sleeve £160; dryrobe.com Waterproof, windproof and oh-so-snug, you won’t want to be without this piece of kit post cold-water swim. Made from 100 per cent recycled fabric. We love it. Women’s Crest Watermocs £40; hellyhansen.com Having shredded my feet on broken oyster shells at my local beach, I wouldn’t swim without these. They’re lightweight, flexible and breathable. Zone 3 Aquaflo plus Trisuit £109, Swim Safety Buoy, £32.50; zone3.com Not ready for a full wetsuit? This suit has temperature control, supports muscles and reduces lactic acid buildup. Team with the buoy to be seen on open water. Above Below RuckRaft £164 or £20 for 2 weeks’ rental; abovebelow.sc For walk-swim adventures, this inflatable raft has a giant dry bag to store everything from your towel and walking boots,…

1. Purchase in person ’Go and physically see a range of e-bikes at your local dealer rather than buying one online, especially if it’s your first e-bike purchase or you’re buying an e-bike after a long break from cycling. Sit on some e-bikes, get a feel for them and try them out if you can. An e-bike has everything a regular bike has, such as brakes, gears, wheels and tyres, plus a motor, battery and different levels of assistance, so there’s a lot to take in. Learning how to use your e-bike from an instruction manual or online article can be tough, so there really is no substitute for going into a shop and being talked through how an e-bike works by an expert.’ 2. Select your style ‘Decide what…

You’re hunched over the dining room table, cradling your laptop from your half-sitting-half-lying-down position on the sofa, or even using an ironing board as a standing desk... the working from home situation has certainly caused havoc to our posture. And let’s face it, bad posture and back pain were common enough even before we were forced into pandemic-driven lockdowns for over two years. The problem with poor posture is that, not only can it lead to neck or back pain, it can also negatively impact your exercise performance. It can result in muscle strains and muscular imbalances, which can put you at a greater risk of below-par exercise technique and injury. Poor posture could also affect your breathing, by compressing the chest area so your diaphragm can’t open up fully…

Making fruit and vegetables your new best friends is one of the most rewarding things you will ever do for your body. They’re packed full of essential vitamins, minerals and antioxidants, and they will have you looking and feeling wonderful in no time at all. Green leafy vegetables: These should be part of your routine, every day, so include them in your smoothies and salads – no excuses! I mix it up, but my absolute faves are broccoli and spinach, because they cleanse the liver and keep my blood flowing and skin glowing. They also contain coenzyme Q10, which is a powerful antioxidant that helps generate energy within your cells. Tomatoes: Aside from tasting great, tomatoes contain lycopene, a powerful antioxidant that also lowers the risk of certain types of…

If you’re a visual person, closing your eyes to meditate may not come easily. One way to ease yourself into a mindful state is by using art. We spoke to artist Kerry Hussain, founder of Art for the Soul, to discover how paintings with purpose can help you find your Zen. ‘Visual meditation is a form of mindfulness you practise using art. While it has been known for some time that creative activities can help alleviate stress and anxiety, neuroscientists are now able to prove that simply viewing art can also improve wellbeing. ‘Studying a piece of art provides a visual anchor to the present moment and, combining it with breath work calms the vagus nerve, takes you out of fight or flight mode and reduces cortisol levels. Research has…

Lat raises, dumbbell raises, shoulder raises… a move with many guises, the lateral raise often features as a staple in many workout schedules, largely thanks to its ability to build stability and strength with minimal kit. All you need is a set of dumbbells, but be warned, you’re going to require lighter weights than you think.  ‘It’s important to drop your ego at the door with this exercise,’ says PT Josh Ivory (@josh_j_ivory). ‘If the weight you use is too heavy, you won’t contract the right muscles or get great gains because you won’t be performing the exercise with a full range of movement.’ Working the upper arms, core and deltoids, the lateral raise is a beginner-friendly move, but it’s important to perfect your technique if you want stronger shoulders.…

Postpone the beach plan and put those sunglasses back in their case: this summer is so packed with exciting women’s sport, you won’t want to leave the sofa. From the anticipated return of the women’s Tour de France to the debut of cricket at the Commonwealth games, female athletes and sports stars will be front and centre of the coverage – and about time, too. Change has been a long time coming, but now the momentum is really rolling. Tammy Parlour, CEO at the Women’s Sports Trust (womenssporttrust.com), has seen the change firsthand. ‘This is such an exciting summer for women’s sport, not just because we have a home football tournament and home Commonwealth Games, but also because of the huge interest we’ve seen in the past 12 months around…

Raleigh Motus Tour Hub Gear Low Step e-bike £2,599; raleigh.co.uk WFtester Joanna Ebsworth says: ‘Everything about this high-quality e-bike screams reliability and sturdiness. It comes fully-equipped with a mid-mounted Bosch Active Line motor (barely audible in use), a 400Wh battery, Shimano 7 speed hub gears and strong but smooth hydraulic disc brakes, as well as integrated front and rear lights that work from the main motor, front and rear mudguards, a luggage rack, chain guard and kick stand. The upright position, padded Selle Royal saddle and amazing suspension help to create a super-smooth and comfy ride, and you get up to 173km of assisted riding with one charge. The four levels of power assistance are accessed from a handy remote control next to your thumb, and the Bosch Intuvia Display…

1. Realise that everyone is unique, diet wise. What works for your sister or neighbour isn’t necessarily going to work for you. 2. If you eat for your gut microbes, regardless of what else you eat, you’ll move in the right direction. Aim to eat 30 plants a week (nuts, seeds and herbs count). Have fermented foods and avoid too much ultra-processed food. 3. Experiment. Try skipping meals, changing your breakfast or workout fuel. Always listen to your body.…

The more oxygen your muscles receive the better your performance, which is why we were so interested to hear the benefits of salt caves, or halotherapy (halo is Greek for salt). Used as far back as the 12th century, the therapeutic properties of salt gained prominence in 19th century Poland, when salt miners were found to be free of the respiratory conditions other miners faced. Fast forward to today and salt therapy is gaining interest in the research community, with increasing studies into its potential benefits for a range of respiratory conditions – especially post Covid. So far, research shows salt therapy is anti-inflammatory, anti-allergic, hydrophilic (attracts fluid) and helpful in the treatment of conditions including asthma, bronchitis and chronic obstructive pulmonary disease. With a clear ability to improve lung…

Heart palpitations, shallow breath, racing thoughts… we’ve all been there. Whether it’s family pressures, mounting work deadlines or unexpected bad news, few of us can avoid stressful situations. The key, therefore, is to adapt how we respond to stress. Being able to cope with difficulties and return to a state of balance and equilibrium is known as stress resilience, and it’s a skill we can all develop. Essentially, there are two ways to view stress – as a challenge or a threat. If we encounter a situation and have the resources to meet it (think sufficient time and energy, no conflicting demands, feeling otherwise happy and content, etc), we’re likely to experience the situation or upcoming event as a challenge – indeed it can even be an opportunity for growth.…

Biossance Squalane + Amino Aloe Gentle Cleanser £20; spacenk.com Avoid stripping your skin of its natural oils with this gentle cleanser that contains an amino acid complex to remove make-up and impurities without drying out your complexion. It’s all thanks to a nourishing combination of aloe, squalane and moringa extract. The pump action bottle makes it easy to dispense, too. Murad Correct & Protect Serum Broad Spectrum SPF 45 £70; murad.co.uk Want the protection of an SPF but one that nourishes your skin like a serum? Try this satiny-smooth sunscreen that protects against the sun with mineral SPF ingredients (without the white residue you get from some mineral formulas). It’s proven to visibly correct discolouration and prevent hyperpigmentation. Carotenoid technology reflects UV light for instant glow and acts as a…

Imagine going to sleep listening to the sound of waves. Now imagine waking up to have a coffee on your balcony with the Aegean Sea as a backdrop, then there’s time to find inner calm with some beach yoga. Welcome to the magic of Hillside Beach Club, an exclusive five-star resort nestled in the privately-owned Kalemya Bay. Built on the pine-covered hillside of a bay on the coast off Fethiye in Turkey, the Hillside Beach Club resort ensures you leave the weight of a busy life at home. The laughter and sound of tennis balls being hit is the first thing you’ll notice, as four huge courts next to the reception fill you with a sense of community and wellness. There’s also a Techno Gym-equipped indoor gym and, even better,…