Innholdsfortegnelse for October 2024 i Women's Fitness

It seemed to happen overnight but autumn has arrived. And with the change in weather comes a shift in the exercise that appeals – and for many of us, this means taking at least some of our workouts indoors. Whatever your set-up – a gym membership, home gym, corner of your lounge – you don’t need a lot of kit to get great fitness rewards. So much can be achieved with minimal equipment. Just try our high-intensity, full-body session using just a set of dumbbells (p28) or some core-carving moves that can be done sans kit (p38). You could even be your very own home yoga teacher and finally master those poses you’ve always wanted to perfect – read international yoga expert Mark Stephens’ advice on page 92 to find…

KUNAL MAKWANA Makwana is a personal trainer and founder of KMAK Fitness. Visit kmakfitness.com Q Between working, household chores and school runs, I don’t feel like I have the time (or energy!) to exercise these days. It’s got to the point where working out feels overwhelming and intimidating. Do you have any advice on finding my fitness mojo again? A Finding time and energy for exercise amidst a busy schedule can indeed feel overwhelming, but you can regain your fitness mojo. First, it’s important to reframe your perspective on exercise. Instead of viewing it as another daunting task, consider it a necessary ingredient of self-care that enhances your overall wellbeing. Begin with small, manageable goals. Aim for short, 10-15 minute sessions of physical activity that you can easily integrate into…

ULTRA RUNNING 1 MAKE A RACE PLAN This was a complete gamechanger for me – doing this makes you feel so much more prepared and in control, especially if you think you might be grazing the cut-offs, as I was when I first got back to ultra running after having a baby. Print out a gradient profile or map of your race from the event website. Write on it the distances between each checkpoint, the cumulative race distance, what fuel is available and where, and any drop bag or support crew locations. Then, add the cut-off times, your estimated times to reach each aid station and the tops of any significant climbs. Seal this plan in a clear plastic bag or wallet and keep it handy, so you can…

FIT TECH Want reliable ’phones for everyday listening? From on-ear options and earbuds to sporty neckband numbers, we’ve scoured the market for the best options you can find under £100. They might not rival high-end headphones for outright feature-packed performance, but each pair promises to please the ears – and a few give premium competitors a good run for their money. Whether you want in-ears, on-ears or sporty neckband numbers, our round-up covers excellent cheap headphones fit for every need – so you can upgrade your playlists without downgrading your credit score. EarFun Air Pro 4 (£79.99, myearfun.com) A game-changing pair of earbuds that combine a seriously impressive array of premium features and excellent sound quality – and at a fraction of the cost of its high-end competitors. Offering unbelievable…

STAR LETTER ‘SELF-COMPASSION IS IMPORTANT’ ‘Double Your Gym Results (September issue) was just what I needed to read. I go through a dry spell as autumn advances – depression, anxiety, stress, being done with the weather – it hits me like a ton of bricks and I usually take time off from working out. But what I realised while reading this feature was that fitness comes in waves. I may not hit all my workouts, and I am entitled to a rest, but the gym is right there when I am ready to come back. So, I’ve taken on your advice. I’ve got myself a gym buddy – thanks to my lovely neighbour – mixed up my moves, started a new programme of exercise, assessed my weaknesses and tried to…

‘My highlight on Strictly was probably the Charleston with Chris Hollins from BBC Breakfast, back in 2009. I loved that dance, and everyone seemed to love it as well [the ‘swimming’ move on the floor became one of Strictly’s iconic moments]. There were so many amazing moments that it’s difficult to pick just one. It was always great meeting your partner for the first time and helping them go from being a non-dancer to someone performing each week; you’d feel proud having helped them get there. Every year was different and special in some way because you get to work with different people and personalities. Everyone works and learns differently. ‘I left Strictly in 2015 – almost a decade ago now! I don’t miss the intensity of the training as…

Autumn minestrone With colder weather comes new, richer produce – squash, sage and a fuller-flavoured beef stock make this minestrone perfect for falling temperatures Serves: 4 Ingredients • 2 tbsp olive oil• 2 celery stalks, chopped• 125g (prepared weight) Hokkaido squash, deseeded, peeled and chopped• 1 litre beef stock• 200g small pasta of your choice• 110g spinach• Salt and freshly ground black pepper, to taste Top it off • 2 tbsp butter• 8 sage leaves Method 1. Heat the olive oil in a medium pan over a medium heat, add the celery, squash and a few turns of salt and pepper, and sauté gently for about 5 minutes. 2. Add the stock and simmer for about 20 minutes until the celery and squash have softened. 3. To make the topping,…

If you’ve secured yourself an entry ticket to the HYROX event in London this November, you’re sure to be training hard and working on your technique right now. But with eight workout stations to tackle, plus a fair bit of running in between, there’s a lot of technical know-how you can tap into to help maximise your potential. Want in on the training tweaks you can hone to boost performance? We spoke to Steffi Alexander, global athlete for HYROX London sponsor F45, to get her advice. You can thank us at the finish line. Good luck! Meet the expert Steffi Alexander is an F45 training UK and EU athlete who coaches at F45 Chiswick Park. F45 is the official HYROX London sponsor. To find your local F45 studio, visit f45training.com/uk…

SPONSORED BY It’s easy to shrug off strolling as being too gentle to boast any real fitness rewards, but regular walking is a great addition to any exercise plan. Walking for just 30 minutes a day could up cardiovascular fitness, strengthen bones, increase muscle power and boost endurance – and just 10 minutes is enough to lift your spirits. The best bit is that it doesn’t have to stop when a baby arrives. Want to up the benefits? Shun the pavements for more undulating paths and you’ll not only burn extra energy with every footstep, but also work your core and leg muscles super hard. All the while, little ones reap the rewards of being outside – better mood, improved co-ordination, balance and stamina, plus the opportunity to build relationships…

Armed with a rucksack full of essentials and high hopes to raise money for SHARE Rescue (sharerescue.org), a UK charity that rescues and rehomes Husky dogs, Janice Salter spent 14 days walking the 177-mile Offa’s Dyke from Newport to Prestatyn in June. ‘I like to push myself out of my comfort zone every year around my birthday. This year, I wanted to do something for SHARE Rescue, a UK Husky charity that does amazing work for these often-misunderstood dogs,’ she says. ‘My own Husky, Kita, has helped me through tough times in the past. I’ve been through four bouts of serious ill health, including a radical hysterectomy in my 30s, severe mental health issues, a chronic autoimmune disease known as scleroderma – which I recovered from through lifestyle and dietary…

Made to move Treat every workout as an adventure wearing the Mountain Athletics collection from The North Face (thenorthface.co.uk). This new head-to-toe activewear line fuses durability, breathability and multi-directional stretch for go-anywhere training gear built for sessions that never stop. We love this insulated yet highly breathable Mountain Athletics Cape (£180) that will keep you feeling dry and toasty even when it’s wet, paired with the supportive Mountain Athletics Leggings (£55), made from a quick-drying fabric to wick away sweat for optimal comfort and complete freedom of movement. TRY THIS… Just add water Do you still feel dehydrated even when you’re drinking several litres of water a day? Consider adding electrolytes to your H2O to help transport it to the areas of your body that need it most and beat dehydration side…

When it comes to building muscle and improving strength, you don’t necessarily need a gym membership. Pick up a pair of dumbbells and you can get total-body results using minimal kit. Don’t believe us? Just ask personal trainer Dr Robin Barrett, from the Ladder fitness app (joinladder.com), who has designed this workout using just a set of dumbbells and a mat. ‘Dumbbells are a great way to challenge yourself and get a full body workout whilst improving your balance and co-ordination,’ says Dr Barrett. ‘You can do a huge variety of exercises only using dumbbells, which makes every workout exciting and varied. This makes it’s easier to show up and stay consistent and, therefore, get results.’ THE WORKOUT Pick up some dumbbells and aim to perform this circuit three-to-four times…

Sweet treat Who doesn’t love the smell of freshly baked cookies wafting from the oven? With pre-portioned dough, the London Dough Co. Doughlicious Matcha & White Chocolate Chip Cookie Dough (£3.50, ocado.com) takes all the prep out of cookie making, allowing you to execute warm and gooey gluten-free gourmet cookies in, literally, minutes. Shake it off Munchy Seeds I Need Seeds (£2.99, munchyseeds.co.uk) table top shaker is a fiery mix of sunflower and pumpkin seeds that pack in both flavour and nutrition. Sprinkle the peri-peri spiced seeds onto salads, pasta dishes and soups to help you smash your daily protein requirements. Sweat it out Rehydrate your body with Hunter & Gather Restore Daily Electrolytes in Lemon & Lime (£35, huntergatherfoods.com). The zingy no-added-sugar formula offers an all-natural and effective solution to…

You might be thinking: why, at the age of 60, would I decide to pivot away from a role I have loved to write a book on fitness goals? Here are the six primary reasons why I turned my focus to fitness. 1. TO PROVE YOU ARE NEVER TOO OLD I believe there are three different approaches to ageing. First, there are the positive, energetic people who have never made any concessions to age. Secondly, there are those who have slowed down, comfortably lapsed into middle-age and begun to make poor choices, notably eating badly and not exercising. Then there are those whose have had circumstances that have made it difficult to keep on top of their health and wellbeing, and just don’t know how to re-start. I’m currently the…

The initial allure of yoga often lies in its promise of increased flexibility, strength and a way to relax and reduce stress. These are very real benefits of a consistent yoga practice. However, its greater potential goes far deeper, encompassing the whole of who we are as human beings – how we feel, think and live our lives. Yoga’s postural and breathing practices can serve as a mirror, allowing us to feel and see deeply into ourselves. Through these practices of self-discovery and self-appreciation, we experience what we gravitate toward or resist, what brings us joy or pain, and what makes us calm and clear or agitated and confused. A key part of practising for such insights is slowing down, being with the breath and cultivating a deep curiosity about…