Innholdsfortegnelse for December 2023 i Women's Fitness

Are you able to exercise with the same intensity and frequency in the run up to Christmas? If so, a huge pat on the back to you! For me, the dark nights and colder weather put me off from as many bracing walks, and even nipping out to my garage gym seems less appealing as it's always freezing in there! Plus, with more work and family social events often ramping up during the festive season, it can be a busier time, meaning exercise takes a back seat. But we're here to help you squeeze in a quick full-body workout to stay feeling good (p30), as well as reframe your relationship with time to help you prioritise and diarise your workouts (p94). That said, it's also completely OK to take more…

EVE BOGGENPOEL Eve is a yoga teacher, counsellor and author, currently working for the NHS. Find her books on yoga and mindfulness at waterstones.com Q: ‘My posture is getting worse – what yoga moves can help me be less stooped?’ A: Long hours spent in front of a laptop or crouching over your mobile won’t just impact your posture, it can lead to neck and back pain, poor sleep and even lack of motivation. In fact, by compressing the front of your body, a slouched posture can also impact your digestion and lung capacity, in turn influencing every cell in your body. Fortunately, yoga can help. Throughout the day tune into your body and become aware of your shoulders and upper back. Do a few moves at your desk to…

Whether you’re new to the weight room or you’re a pro on the squat rack, you don’t always have to load the bar up with plates just to get an efficient workout. This routine utilises an unloaded bar, allowing you to move seamlessly from one exercise to the next without having to fuss with plates, for a full-body HIIT that’s both fun and effective. HOW TO DO THIS BODY BAR WORKOUT: Before starting this workout, first complete a thorough warm-up to prepare your body for the moves ahead. Then, work through the rep ranges according to your ability. FRONT SQUAT Benefits: A great lower-body move for developing muscular endurance and stronger legs – especially the quads Muscles worked: Abs, shoulders, arms, core, thighs, hamstrings and bottom • Stand with your…

RAINBOW LAYERED NUT ROAST This truly is a mega centrepiece for your Christmas feast. Layers of soft, almost creamy vegetables are sandwiched between those of sweet and savoury nut roast for a wonderful contrast of flavour and texture as well as colour. It’s easy to prep ahead too. Serves 8 Ingredients For the sweet potato layer: • 625g sweet potato, peeled and thinly sliced into half-moons• 2 tbsp olive oil• Leaves from 3 thyme sprigs• 1 tsp ground cumin• 1 tbsp maple syrup For the spinach layer: • 300g spinach leaves• 2 tbsp olive oil• 1 onion, finely diced• 4 garlic cloves, very finely chopped• Pinch of ground nutmeg For the beetroot houmous layer: • 300g ready-cooked beetroot• 400g can chickpeas, drained and rinsed• 1 garlic clove, very finely chopped•…

Bio-Kult Prenéa (£20.98 for 60 capsules, bio-kult.com) Scientifically developed to support women before, during and after pregnancy, this advanced formulation contains six gut-friendly live bacterial strains alongside vitamins and minerals, including folate, zinc, magnesium and vitamins C and D3, to support fertility, immunity and energy. Igennus Be kind Advanced Prenatal Multivitamin (£19.99 for 60 tablets, igennus.com) Complete with 18 vitamins and minerals in their most absorbable and gentle forms, including folate, choline, calcium and gentle iron, these comprehensive supplements offer support during pregnancy, for both mum and baby, and for up to three months postpartum. ProVen Probiotics for Pregnancy Plus Mutivitamins, Minerals & DHA (£25.95 for 30 capsules and 30 softgels, provenprobiotics.co.uk) Providing comprehensive nutritional support for pregnancy, this multipack includes a daily capsule, with 20 essential vitamins and minerals,…

PLANNING You’ll well know that once you get a workout in, everything feels better. You’re more productive, your mood is lifted and the day seems to run a little more smoothly. But there are days, particularly when you’ve fallen out of the habit of regular exercise, when it just feels there isn’t enough time; work piles up, other responsibilities take over and soon you’re left feeling drained and wondering how you ever managed to squeeze in a run, let alone get down the gym! This is what’s known as feeling “time poor” – something many people feel is an obstacle to getting fit and doing anything else that isn’t an urgent priority. As a result, one-third of the world’s population aged 15 years and above engages in insufficient physical activities.…

STAR LETTER ‘THANKS FOR THE TIPS ON BAREFOOT RUNNING’ ‘The benefits of barefoot running (October issue) was a great feature. I love going barefoot, I never wear slippers at home and I'm well known for walking round at work with no shoes on! Perhaps it is because I used to live in New Zealand for six years. Going without shoes is a custom that comes from Māori culture, where going barefoot means you are connected to nature. You see children walking round the shopping centres with no shoes on. My husband and I go to the beach a lot with or without our dogs. I’m going to suggest we try barefoot running and realise we must get our feet accustomed to doing so, and not do too much all at…

World-renowned trainer Kelsey is one of those people you can’t help but admire. She’s just so beautifully authentic; what you see is what you get. She’s amassed an impressive three million followers on Instagram, and this isn’t only down to her easy-to-follow strength-based workout routines, but also her honest insight into daily life: the ups and downs, the struggles and the reality of certain situations, which are all too-often brushed under the carpet. The US fitness idol, based in Utah, is famous for her eight weight-based PWR (power) training programmes, which are on the Sweat app, founded by Kelsey’s friend and worldwide fitness sensation, Kayla Itsines. Kelsey also founded her Redefine Fitness: Strength and Mindfulness training method, after a skiing injury in January 2022 left her out of action for…

Plant pure m*lk Show your morning latte some love with the Plenish Barista Organic M*lk range (from £28.80 for 12 x 1L, plenishdrinks.com). The plant milks have a deliciously creamy and foamy texture that doesn’t separate in your hot drink. Choose from Oat, Soya or Almond, which are full of flavour but free from added oils and other artificial nasties. The plant milk is made from naturally sourced ingredients, such as British gluten-free oats, sustainably sourced soya from France and Spanish organic almonds. Sweet fuel Kickstart your workout with Good4U Protein Balls (£5 for 3 packs, good4u.co), which are plant-based yummy snacks with no added sugar, sweeteners or artificial flavours. With a rich, truffle-style texture they make a healthy alternative to chocolate. Made from rich-flavoured and naturally sweet Deglet Nour…

Stance Run Light Crew Sock (£16.99, stance.eu.com) What the brand says: Sitting at mid-calf, these socks are designed to control your temperature while you work up a sweat. The lightweight design also offers a breathable barrier between your foot and shoe with select cushioning for added comfort. Strengthened with Infiknit fibres in the places most prone to wear, the durable material promises to never rip nor tear. What we say: ‘These super-comfy socks sat mid-calf providing cushioning and support for my entire foot bed, ankle, shins and calves. The length also stopped any chaffing around the back of the heel. The material was seamless around the toes, which made them comfy on long runs and beyond – and the socks are made with Infiknit yarn with added polyester, combed cotton…

Sustainable support Looking for a nursing-friendly sports bra? Kind to moving mamas, and to Mother Earth, the new Tranquil Maternity & Nursing Low Impact Sports Bra from Bravado Designs (£48, bravadodesigns.com) is made from sustainable yarns and designed to support your light activities (think, yoga, Pilates, gentle walks). With a sporty racerback style, plus ultra-stretchy elastics for total comfort, the pullover bra has one-hand nursing clips and full drop-away cups for easy breastfeeding. Available in sizes S-XXL, it supports up to an E cup, and comes in both Black and Grey Orchid. We just love how the stretch fabric hugs in all the right places. Comfy! Dream on How to get more sleep has to be one of the hottest topics among parents. Whether you’re trying to settle baby after…

Learning self-defence is not about changing your behaviour so perpetrators don’t have to change theirs. It is not a solution to what is a systemic and societal issue – the onus is, and solely should be, on the perpetrators. We shouldn’t have to learn self-defence to be safe. Period. But having an interest in learning is OK too, and that interest should be your prerogative, there to empower you. Most people who learn self-defence do so either because they want to have the skills to protect themselves if they are faced with violence one day, or because they have already faced it and never want it to happen again. It’s also fair to say that violence towards women and marginalised genders is disproportionately high, so many people learn self-defence because…

FINAL THOUGHT When I started boxing at the age of nine, there were loads of clubs around but none that allowed females into the gyms. I wanted to train at Boxing Club like my older brother [heavyweight champion] Daniel, but the coach at the time just didn’t believe there was a place for females in the gym. The only way I could join was if I said I was a boy, so that’s what I did. I became Colin. When my dad and I looked at clubs where girls could spar, we felt they didn’t take things so seriously. I knew I wanted to go all the way to the top, having hard spars like my brother, and not just taking it easy because I was a girl. I wanted the…

Mistletoe & wine When the festive season leaves you feeling frazzled, hit the mat wearing the new BAM Balance Seamless Yoga Body Suit (£69; bambooclothing.co.uk). Super soft and seam-free, this close-fitting style never rubs or rides up, while the ribbed side panels and 360-degree stretch provide complete comfort in any pose. We love the Christmassy colour and flattering cap sleeves, along with the shaping design to accentuate the power of your body. DO THIS… Mum’s the word Women’s PT and nutrition coach Sarah Campus is a mum to three children all under five and the founder of LDN MUMS FITNESS. Now, in response to client feedback asking for increased coaching for greater support, Sarah has created an app to help busy mums stay on track and accountable. The LDN MUMS…

Did you know, when you exercise, your body increases levels of hormones called endorphins? These endorphins ease pain, improve memory and even reduce fatigue. They also give you that post-workout elation, known as a runner’s high, that can help fight anxiety and depression and boost mood. So, how do we get some? One study from Saarland University, in Germany, suggests the big endorphin rush happens after one hour of exercise*. However, while long runs and intense workouts usually get all the credit, a UK survey by Wiggle suggests you can still raise your endorphin levels in as little as 10 minutes!** So, we’ve designed this high-intensity workout to work every muscle from head to toe, burn a ton of calories and give you a mood-boosting endorphin rush. Whether you’re stressed,…