Innholdsfortegnelse for October 2023 i Women's Fitness

I love autumn – the trees look beautiful and the air is crisp. It’s a great time for outdoor exercise too, as without the intense heat of the sun you can run, cycle or do any outdoor pursuit more comfortably. Speaking of which, Emma Lewis pedalled off on a family cycling holiday earlier this year, which may inspire you to do the same this season (page 36). And, while autumn and winter may make you less inclined to be barefoot, you may want to consider getting into barefoot running, which isn’t, as the name would suggest, running without shoes – although some people do that – but in minimal trainers. Although I’m by no means a runner, I was introduced to barefoot shoes at a re-wilding event in 2017 –…

Mel B knows a thing or two about confidence. Back in the 90s, the record-breaking popstar-turned-TV-personality-turned-domestic-violence-campaigner was the epitome of female empowerment alongside her Spice Girls bandmates, inspiring an entire generation of women to support other women and celebrate their individualities without apology. So, when lingerie brand Pour Moi began the search for an ambassador to front their new Own Your Confidence campaign – and help it spread the message that all women deserve to feel confident no matter their shape or size – it seemed a no-brainer to put Mel at the very top of their “most wanted” list. However, while Mel acknowledges she’s never been healthier – or in better physical shape – she reveals she wanted to spend a bit more time working on her mindset before…

Did you know that skipping uses 30 per cent more calories than running? Yep, you heard that right! Experts from East Carolina University in Greenville, North Carolina, also found that skipping puts less stress on the knees than running, and is a great way to mix up your training and move past a plateau. Skipping is helpful for improving your co-ordination, power, speed and endurance, with key benefits for improving your ankle, pelvic and knee stability. It will also work your glutes, quads, hamstrings and calves, plus your shoulders and core, too – making it effectively a full-body workout that’s fun, efficient and will provide a challenge for almost any fitness level. WHAT TO DO • Perform the following moves as a circuit and, once complete, rest for two minutes.•…

SMOOTHIE BOWL Whip up this simple smoothie bowl and feel free to swap the berries and use the fruit you already have. Your gut is interested in variety, so keep it fed with lots of colourful fruits. Serves 1 Ingredients • 260g mixed fresh or frozen berries• 1 banana• 45g rolled oats• 120ml coconut milk• 1 tbsp almond butter• 1 tbsp chia seeds• 2 tbsp date syrup To top • 40g mixed fresh berries• 30g mixed nuts• 25g mixed seeds• 1 tbsp dried goji berries Method 1. If using frozen berries, leave to thaw for 5-10 minutes. 2. Add the thawed or fresh berries, peeled banana, oats, coconut milk, almond butter, chia seeds and date syrup to a blender and whizz until smooth, but still thick. 3. Pour the smoothie…

EARBUDS If you love listening to music and motivational podcasts while you train but hate feeling disconnected from the world, listen up. Open-ear technology pioneer Shokz (uk.shokz.com) has launched a revolutionary new product to help transform the way you hear your surroundings during exercise, so you can take your walks, runs and bike rides to new heights. Unlike traditional earbuds and overhead earphones that block out ambient sound, the Shokz OpenFit, £179, have a true-wireless open-ear design that allows you to listen to your favourite tunes and still hear conversations and stay connected to your environment. Using cutting-edge design and tech, OpenFit utilises DirectPitch air-conduction technology to send sound waves into the ear without having to push in an earbud or completely cover the outer ear, which means you get…

Ergobaby Omni Breeze £184.90, direct4baby.co.uk One of the main concerns among parents is whether carriers promote healthy hip positioning for baby, but Ergobaby’s carriers are ergonomically designed to hold your baby in a natural sitting position. The option shown here can be used from newborn to toddler, with four different sitting positions (inward-facing carrying, front carrying, hip carrying and back carrying). But with lots of strap adjustments, the set-up can take time. Once perfected, however, we were able to secure our newborn baby in the carrier without assistance, and quickly. The stowable hood provides the perfect screen from the sun and even acts as a privacy shield while breastfeeding (but we’ve yet to perfect this!). Plus, we love the sizeable front zip pouch that makes accessing a phone, purse or…

The benefits of Pilates are endless, which is why it’s so popular. Not only do you see physical results quickly, but it has the power to transform you mentally and emotionally. I know that if I am feeling stressed or overwhelmed, a 20-minute Pilates class fixes everything and totally resets me. It gives me energy, focus and always puts a smile on my face. Pilates is a miracle tool for the mind. I first got into Pilates seven years ago when I went with my mum to a class as part of her rehabilitation from her mastectomy. It was then I realised how incredible it is both physically and mentally. Mum was very unwell from chemotherapy and radiotherapy, and Pilates gave her a real escape and inner serenity. Since then,…

STAR LETTER ‘Thank you for all your brilliant articles. I especially loved the interview with Myleene Klass (cover of August 2023), where she says “there's no point focusing on your body if your mind’s not strong”. Myleene shared how her simple approach to fitness worked, and after reading the article I knew where she was coming from. I can see now when it comes to fitness goals, mindset is the ultimate determinant of success. As a famous saying goes, “whether you think you can or think you can’t, you’re right”. At times, fitness advice can be overwhelming and difficult to decipher, but Myleene made me realise if I take a step back and look at the big picture, I will see getting fit will not be so difficult. I learned…

NOLAN SUNNASSEE Nolan is a professional strength and conditioning coach, specialist personal trainer, fitness writer and consultant. Find him at evo-fit.co.uk Q: How do I ease back into exercise when I’ve had a break? A: ‘That’s an excellent question and quite a common one for people not exercising over the summer months as they may be busy with children or away on holidays. When you don’t work out regularly, you can lose strength, power, endurance and muscle mass. But the good news is you can get it back much faster than someone starting from scratch; that’s because all the exercise you have done in the past has been stored in your brain and nervous system, meaning your body isn’t learning a new skill, but rather waking up one lying dormant.…

A blur of lacy cow parsley and dark-green hedgerows giving way to a cloudless blue sky above, the verdant scent being carried on the cool north-easterly breeze that whooshes past us as we spin downhill, one behind the other, towards the twinkly blue sea until we’re close enough to inhale its saltiness and feel the first grainy sprinkles of sand beneath our tyres... This is what flashes into my mind when I think of our recent family cycling holiday in Northumberland. Oh, and castles. Lots of castles. In short, an artist’s dream… HARRY POTTER HEAVEN It wasn’t far off a dream, right from the beginning, for 11-year-old Imogen and 10-year-old Scarlett either, it turns out. We’d headed up to Alnwick (pronounced ‘Annick’), the starting point for our Saddle Skedaddle Northumberland…

H&B Dark Apple Cider Vinegar (£9.99, hollandandbarrett.com). Apple cider vinegar is known for supporting gut health – try a little in water, like an aperitif, before your meal, or drizzle it onto salads as part of a rich oil and vinegar dressing to help with digestion. This new dark version is double-fermented, with twice the amount of apples as the light version, and retains “the mother”, i.e. the parts of the original, meaning lots of gut-friendly bacteria! H&B Baked Beans (£1.99, hollandandbarrett.com) These organic baked beans give you more protein and fibre than regular baked beans, apparently, and also contain no added sugar – perfect for a super-quick post-workout meal or snack! H&B Glow Nut Butter (£3.50, hollandandbarrett.com). Holland & Barrett has recently relaunched its entire food range. Designed…

Rab Women’s Ridgeline Long Sleeve Tee £75, rab.equipmentWhat the brand says: This long-sleeved tee will keep you comfortable and protected during various outdoor activities in the coldest months, managing moisture while you focus on achieving your goals. Expertly balancing breathability and warmth, this go-faster base layer is built with a combination of fluorocarbon-free Motiv fabrics, body-mapped to effectively respond to your output and the conditions. An innovative technology uses recycled coffee grounds to increase the surface area of the yarn, allowing the tee to wick away sweat more efficiently and dry faster. Ultralight underarm panels absorb odours, keeping you fresh on the boldest ascents and trickiest terrain. What we say: ‘This is the lightest of all the tops I tested – it barely weighs a thing, making it ideal for…

Get outdoors As the old adage goes, there’s no bad weather only the wrong clothing. So, get your little ones wrapped up for outdoor play in the new Polarn O. Pyret (POP) Outerwear Collection (from £9, polarnopyret.co.uk). Featuring durable, stylish and waterproof apparel for children aged 0-12, the AW23 range has everything tots need for puddle jumping and playground fun. Fleece jackets, school coats, water-resistant puffers, Sherpa fleeces, waterproof gilets, and – our personal favourite for the smallest members of the family – the Waterproof Fleece Baby Pramsuit (£60, pictured), the entire collection has been made from a minimum of 70 per cent sustainable fabrics and comes in cool colours or cute designs. It’s outdoor wear active parents (and kiddies) can trust. Pre-pregnancy support Whether you’re trying to conceive, pregnant,…

Snug as a bug Timberland’s new Venture Out Together collection features versatile footwear and performance apparel, designed to inspire and equip you for outdoor adventures in any weather. We heartily recommend the latest iteration of the GreenStride Motion 6 Hiker, £160, which combines lightweight comfort and improved rebound with a new waterproof membrane to keep your feet dry on those wet, autumnal days. Pair it with the Benton Waterproof 3-in-1 jacket (£315), which has a removable hooded fleece liner, for the ultimate waterproof and warmth protection from the elements! Visit timberland.co.uk WEAR THIS… Fit for all Finding gym wear that goes beyond traditional small to large sizes can often present a challenge. Thankfully, activewear brand Gym+Coffee produces a wide range of high-quality leggings, sports bras, running jackets, T-shirts, shorts and…

GREEN SHAKSHUKA A twist on a traditional Middle Eastern dish, this green shakshuka makes the most of those all-important greens. Incredibly simple to make, shakshuka offers a quick way to get a very nutritious meal on the table super speedily at any time of day. This is great for a weekend breakfast. Serves 2 Ingredients • 1 tbsp olive oil• 4 spring onions, trimmed and finely sliced• 2 garlic cloves, crushed• 1 bunch (25g) of coriander stalks, finely chopped• Pinch of sea salt• 4 tbsp frozen pea and bean mix• 2 baby courgettes, trimmed and sliced into ribbons• 2 tenderstem broccoli stems, trimmed and sliced lengthways• 3 tbsp walnut pesto• 80ml vegetable stock• 2-4 large organic free-range eggs To serve • 2 large handfuls of rocket• 1 bunch (25g) coriander…