Innholdsfortegnelse for November 2023 i Women's Fitness

This issue we're focusing on fitness at midlife and beyond, which is such an important subject seeing that many of us are living longer. But length of life does not equate to quality of life, as I know only too well, having just been to visit my 80-year-old father-in-law who is lying in a bed, gravely ill, unable to talk and being drip fed water. Quality of life? Zero. So if we're extending our lifespans, which we can certainly do in this day and age of biohacking and better understanding of the human body, we also need to focus on the quality of those years. And it's often around midlife that people start to take their health more seriously. Where once they (and I include myself here) could get away…

You’ve probably heard of high-intensity interval training by now, but in case you need a reminder: HIIT is a style of workout that alternates between intense bursts of activity and fixed periods of lower-intensity activity or rest. It’s one of the most effective and efficient ways to improve your fitness and burn calories. However, just because it’s high intensity, doesn’t mean it has to be high impact. If you’ve been injured – or want to prevent injury – you can still reap the benefits of this workout style with this low-impact HIIT workout that will push you to your max without pounding your joints. Equipment-free and requiring little space, this workout is a great option for exercising at home or in the gym. HOW TO DO THIS WORKOUT: Perform…

WATERCRESS SOUP WITH AN EGG Add some protein to your soup with this quick and easy recipe. Serves 2 Prep time 10 minutes Cook time 20 minutes Ingredients • Olive oil• 1 shallot, finely chopped• 1 large potato, approx. 150g, chopped small• 60g watercress• 30g spinach• 50ml crème fraîche• Salt and pepper• 2 eggs Method 1. In a pan, gently soften the shallot in a little oil before setting aside. 2. In a pot, boil the chopped potato until soft. Add the watercress and spinach at the last moment, allow to cook for no more than a minute. Strain and reserve the liquid. 3. Add the shallot to the potato mixture and, using a hand blender, blitz everything together. Add the reserved liquid to thin it out to your desired…

All-weather wear Rainy waits at the bus stop, chilly walks to school, windy weather when pitch-side… sometimes you just need a kid’s coat that covers it all. Enter the Red Kids Pro Robe (£84.95) for four- to 12-year-olds, and new Dry Ponchos (£69.95) for littler four- to eight-year-olds (red-equipment.co.uk). Tough on the outside elements, these changing-robes-come-coats boast unbeatable warmth and a soft cosy lining worth snuggling into. Choose from the full zip design of the Changing Robe or the over-the-head style of the Poncho. Perfect whether they’re wiggling out of wetsuits or walking in the woods. All aboard! Cycling to school with the kiddos is the dream, but it’s not always possible. Perhaps they’re not ready to cycle by busier roads, there’s too much stuff to carry or maybe it’s…

Nearly nine years ago, I had ovarian cancer but it didn’t kill me. Instead, it took away everything I had hoped I would have in life, namely energy and fun. It was tough to wrap my head around the incomprehensibility of cancer not being the worst thing that could ever happen, and that I would instead continuously suffer from the consequences of the radiation taking over my body. Every year since then, I have been in a medical emergency in some way or other, having surgeries, body parts removed, enduring long and frequent hospital stays, adapting to life with a stoma following the removal of my last remaining gynaecological organs, and major bowel surgery. All this while trying to stay alive and live on this earth that I…

STAR LETTER ‘THANKS FOR SHOWING ME HOW TO USE KETTLEBELLS!’ ‘I was extremely grateful for your article ‘‘3 ways with a kettlebell’’. I’ve watched people at the gym using them, swinging them up and down, and wondered whether I could do that. But also must admit I thought, ‘‘What’s the benefit of swinging a weight that looks like, well, a kettle!?’’ Thanks to your advice and well-illustrated exercises, I feel I can use the kettlebells and make them work for me. I started this week and they certainly do get my heart rate up in a whole different way than cardio. Not only that, but the movements also challenged almost every muscle in my body. Even better, kettlebell training is very different from what I am used to, so it’s…

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: Is it better to do more strength training than cardio when you’re in your 40s and beyond? A: Both have amazing benefits for your fitness, health and wellbeing. Being cardiovascular fit means you can process oxygen to your cells more efficiently and have better endurance and stamina. Depending on which type of cardio you do, you’ll place emphasis on specific muscle groups. For example, a skier is upper-body dominant, using shoulders and triceps among numerous other muscles, whereas a treadmill is lower body dominant, so you’ll be using your calves, quads, hamstrings and more. Cardio is a high-volume exercise but against low force. On the other hand, strength…

Resistance bands have become a staple in many homes and gyms. They’re portable and lightweight, don’t take up too much space, and – if you know what to do with them – can help you get an excellent full-body workout without spending a huge amount of money. To start this type of training, simply find a band with an appropriate resistance and perform each move at a slow, controlled tempo so the band isn’t pinging around or not pulling you back. The beauty of resistance bands is you can work as hard – or as little – as you like. Put simply, the more you stretch the band, the greater the resistance, and vice versa. HOW TO DO THIS WORKOUT Curious to experience the awesomeness of resistance bands yourself? By…

Strength builder When you need a protein power-up before a workout, grab a spoonful of Foodspring Protein Cream (from £4.99, foodspring.co.uk). It contains 20g of quality whey protein per 100g, with no added sugar or artificial flavourings and zero palm oil. It comes in four deliciously creamy flavours – Coconut, Hazelnut, Salted Caramel and Hazelnut & Whey. Try it on toast, drizzled on breakfast cereals or enjoy straight from the jar. It’s the perfect pick-me-up during a mid-afternoon slump, too! Love your gut Supercharge your gut health with Modern Milkman Kefir Yogurt (£2 per pint, themodernmilkman.co.uk) delivered to your door in reusable glass bottles. The creamy, fermented yogurt drink contains probiotic good bacteria to help keep your digestive system in balance and support immune function. Plus, it’s packed with vitamins…

1. FACE PULL How it helps: Post-surgery or illness, people tend to hunch and have poor posture. This is especially typical of abdominal surgeries where healing from the incision site can stop people being able to stand straight due to pain. Eventually, if not addressed, the body adapts to hunching to protect itself. • Hold a rope cable attachment with your hands in an overhand grip. • Move 3 paces back from the machine to generate tension in the rope, with arms straight and cable at chest height. • Keeping your body stationary, pull the rope back so your elbows are shoulder height: think high and wide (pictured). The centre of the rope should be by your nose when your elbows are drawn back. • Repeat 10 times. 2. HORIZONTAL…

River deep, mountain high Explore nature’s playground in style this autumn, wearing the new Roxy x Mizuno trail running collection. Roxy has put a beachy twist on Mizuno’s acclaimed Wave Daichi 7 Trail Running shoe (£135), which delivers grip, comfort and durability in a lightweight package – perfect for taking you from lake shores and beaches to forest-covered mountains. Cool lavender shades mix with pops of citrus for a soft yet vibrant look, and continue throughout the range of matching leggings, bras, jackets, tops and shorts made from recycled fabrics. Available from roxy.com DO THIS… Body & mind London’s leading boutique fitness studio, Psycle (psyclelondon.com), has opened its fifth studio in the vibrant neighbourhood of Eccleston Yards. Psycle Victoria takes a holistic approach to training, offering a variety of workouts…

You’ve recently returned from the CoppaFeel! trek; what has it been like returning home? ‘Seeing my family, of course, is amazing but the biggest relief has been taking off my walking boots. And, most importantly, ensuring all the 130 trekkers who joined me on the walk are ok. ‘I feel this is probably the hardest time for them, even though the trek in itself was pretty hardcore. The adrenaline and preparation leading up to the trek is exciting, and then we have five days of the most exhilarating climb, but I’m aware now that it is over, and we’ve returned back to normal life, it can prove a bit difficult. ‘There is the sense of achievement, the memories and the wonderful friendships made, but I’m also aware a lot of…