Innholdsfortegnelse for December 2024 i Women's Fitness

Recently I had to take a hiatus from my normal exercise routine. I had (say it quietly) several weeks without doing my scheduled workouts. Normally this would send me into a spiral of negative thoughts – ‘I’m going to lose my hard-earned strength’, ‘my cardio fitness will plummet’, ‘I’ll feel totally bleurgh’ – but this time, it didn’t: it made me feel better. Now, as regular readers of my letter will know, I’m all for exercise – it keeps me healthy, gives me energy and is a great source of me-time – but I’d been overdoing it; not because I’d been doing an excessive amount of exercise, but because I have a busy life, love high-intensity sessions, wasn't sleeping well and my body was exhausted from the combo. It was…

AIMEE BENBOW Benbow is the head nutritionist at Viridian Nutrition (viridian-nutrition.com) and author of The Menopause Journal (Amazon, £20). Q Any advice on avoiding overindulgence this Christmas? I want to enjoy the food and drink, but always end up feeling so bloated and sluggish the next day ‘Eating high-fat, high-sugar foods can lead to uncomfortable bloating and gas’ A If you have a set workout routine, the festive season can often mean breaking the healthy habits you’ve built. Overindulging during this seasonal period can take its toll on your digestive system. Eating high-fat, high-sugar foods with minimal wholefoods rich in nutrients and fibre can lead to some uncomfortable symptoms – bloating, constipation and excess gas to name a few. Bloating is when your stomach feels full and uncomfortable, and this…

Woohoo!’ I cry, somewhat involuntarily, as I hurtle head-first, arms by my sides, through the air a long way above a pristine snowy mountainside, feeling the force of the chilly wind in my face, my jacket collar flapping loudly and slapping me on the chin. No, I haven’t taken a tumble: I’m on the 1.8k-long Roll Air Cable that whizzes you at 110km/h from the 2,650m summit of Le Drouvet in the French ski resort of Orcières Merlette down to Lac Long, at 2,500m. I’m lying face-down in a harness and feeling about as bird-like as I’m ever likely to feel. The high-speed experience lasts around a minute and a half but feels like much less, such is the assault on the senses. Cleverly, your skis are strapped on above…

When joints ache, you’re more likely to avoid movement, but in most cases, being active can actually help you feel better, says Dr Phillips. ‘Regular weight-bearing exercises such as walking, jogging or weightlifting help stimulate bone growth and maintain bone density.’ There are anti-inflammatory benefits to be had from exercise, too. ‘Exercise promotes blood circulation and reduces inflammation, which can help alleviate joint aches associated with perimenopause and menopause, especially conditions like osteoarthritis,’ adds Sarah Campus, women’s personal trainer and founder of LDN MUMS FITNESS (ldnmumsfitness.com). ‘Regular exercise can help maintain or improve joint flexibility and range of motion, reducing stiffness and discomfort, and it can help stabilise hormone levels by reducing the effects of declining oestrogen, which often leads to joint pain, body ache and discomfort during peri/menopause.’ Certain…

Proviz REFLECT360 Solaris Women’s Reflective Cycling Jacket £119.99, provizsports.com What the brand says: Offering 360-degree visibility, thanks to a highly reflective transfer print on the arms, shoulders and lower back, this durable and breathable cycling jacket is designed to keep you safe and seen in low-light conditions. Perfect for winter, it also features enhanced 15k/15k waterproofing for superior protection from rain. With flexible four-way stretch fabric, a warm brushed collar, and Velcro adjustable sleeves, you can also ride or run in comfort. Tried and tested: This highly reflective – yet still subtle and stylish – jacket has panels on the arms, shoulders and lower back for 360-degree visibility, keeping you seen in low light. The jacket was heavier than others I’ve tried, and made a lot of noise during movement,…

I come from a background of being quite unhealthy. I never used to do any exercise, and I had a poor diet. Alongside that, I had terrible mental health and struggled with my body image. I had no confidence throughout my school and college years. I was also diagnosed with endometriosis at 18, after struggling for five years. In July 2021, I joined the gym and started strength training. I immediately fell in love with it and decided to look for a powerlifting coach. By the following September, I was competing in my first competition and I’ve since done seven more, both regionally and nationally. Powerlifting changed my life. However, even if I take away the competition achievements, the real thing that has transformed is my health. My mental health…

STAR LETTER ‘I’M GOING TO START GIVING MY THIGHS A LOT MORE LOVE!’ Thank you for another brilliant issue of WF . Your cover star’s feature ‘We must celebrate our thighs, not hate them’ (November issue) was very motivational and I learned such a lot from all her good advice. I’m a big fan of Cherry’s and follow her Instagram page. I’ve also never been happy with my thighs but after reading this article, I’m going to start giving them a lot more love! Because strong legs provide a solid base and play a crucial role in maintaining good balance and stability. And by strengthening the muscles in my legs, I will improve my ability to perform everyday activities such as walking, running, climbing stairs and even standing for extended…

Shopping, wrapping, socialising… Christmas is a busy time of year, and it can be tough to squeeze in hour-long workouts. Good news – that doesn’t mean you should bypass on taking the time out to do something you enjoy, as with this fast and furious workout you can still get your exercise-induced endorphin fix while not skimping on festivities. No home gym? No problem! ‘All you need is a set of moderate-weight dumbbells and 20 minutes,’ reveals personal trainer Chloe Thomas, who created the following workout to keep you moving during the festive season. ‘And if you’ve got more than 20 minutes, you can simply add on an extra round or two!’ To do the workout, perform each of the following exercises for 40 seconds, rest for 20 seconds, and…

COLD-WEATHER EXERCISE If you’re someone who tends to ditch training as soon the weather turns nippy, you could be missing out. ‘Whether it be open-water swimming or early morning runs, cold-weather exercise can have a whole range of physical and mental health benefits,’ explains GP Dr Matthew Calcasola. While it may not seem like an inviting idea when you’re tucked up in your cosy bed, getting out to exercise in the chilly weather can be a real mind and body booster. ‘The winter months are notorious for their shorter days and longer nights,’ comments PT Alasdair Nicoll. ‘Therefore, we generally will not get the required amount of vitamin D exposure from sunlight that we would in the summertime. By choosing to exercise outdoors we can increase our vitamin D absorption,…

Winter wanderlust Known as the ‘home of leggings’, LOVALL (lovall.com) has the perfect pants to help you beat the chill this season. Available in sizes 6 to 28 and in three leg lengths, the fleece-lined Winter Everyday High Waisted Leggings, £30, offer a snug fit that moves with your body, providing comfort and flexibility on-the-go. Ideal for colder pursuits from ice skating to skiing, choose from 12 fashion-forward shades including this season’s hottest shade of burgundy, or opt for the on-trend Winter Flare Leggings, £33. With their soft interior and cosy feeling, we’re not surprised LOVALL sold over 1,000 pairs of their winter leggings a day during the cold season last year and amassed a 10,000+ waitlist for pre-orders! BUY THIS… It’s a knockout Known as London’s leading destination for…

From deadlifts to swings to rows, the kettlebell is a great piece of kit to help strengthen every muscle from head to toe. And if you’re wondering what makes it so different from a dumbbell, the true power of a kettlebell lies in its unique shape. ‘When exercising with a kettlebell, you’ll notice the centre of mass is extended beyond the hand, which means more muscle groups are utilised when swinging and holding a kettlebell which, therefore, produces an effective workout,’ explains Sarah Campus, personal trainer and founder of LDN MUMS FITNESS (ldnmumsfitness.com). ‘This not only makes them the perfect tool for a full-body workout (that strengthens more than one body part at the same time) but also the perfect tool for getting the heart rate up so you get…

Christmas countdown Counting down the days until Christmas never loses its appeal and MyProtein’s Christmas Advent Calendar (£83.99, myprotein.com) is the perfect treat for the festive season. Behind each door you’ll find protein-packed nutritional surprises to keep your fitness on track whatever comes your way this December. Clean cocktails Don’t let an alcohol-induced fuzzy head de-rail your training plans this holiday season. CleanCo’s Alcohol Free Rhubarb Gin (£16, clean.co) is the perfect solution for sober socialising. As easy to drink as it is delicious tasting, each bottle is made using all-natural flavourings and contains only six calories or less per double measure. We have no complaints! Oat so delicious Who doesn’t love a steaming bowl of porridge on a blustery wintery day? Bio&Me Original Seed & Nut Porridge+ Pot (£1.30,…

As the mercury drops, it’s perfectly normal to feel a little more muscle tension than normal. After all, the cold temperatures cause muscles and tendons to stiffen which can lead to less flexibility and place even more importance on doing a thorough pre-workout warm-up. But it’s not just the cooler-weather months that could be playing havoc with your body, as data shows that over 50 per cent of menopausal women also experience some sort of joint pain (also known as arthralgia) due to hormonal changes. ‘Oestrogen, progesterone and testosterone all work as anti-inflammatory agents in your muscles and can also help to lubricate your joints,’ explains Dr Thom Phillips, clinical lead at Forth (forthwithlife.co.uk). ‘So, as your body transitions toward menopause, these hormone levels drop, making stiffness and joint pain…