Innholdsfortegnelse for April 2025 i Women's Fitness

I recently had the pleasure of attending this month’s cover model Caroline Idiens’ (@carolinescircuits) Fit at 50 book launch, at which she led a workout and we all tasted some recipes from the book. It was here that Idiens said something that has stuck with me: ‘It’s not all about the big weights’. She was, of course, referring to her low-weight/high-repetition approach to strength training – which you can read more about on page 18 – but it also could be a metaphor for life and the transformative effects of taking small steps for big outcomes. Idiens' book includes a six-week plan that mixes strength, functional and HIIT workouts. To give one of the sessions a go now, turn to page 24. When it comes to workout moves, however, I…

ERYN BARBER Barber is a personal trainer at The Fitness Group. A certified running coach and keen trail runner, she also has a Master’s degree in Strength & Conditioning. Visit thefitnessgrp.co.uk Q I started running a few weeks ago and have no idea what my running form is like – or what it should be like! How best can I monitor and improve my technique? A As a beginner, unless you’re dealing with an injury, there is no need to obsess over running form. No one looks the same when they run, therefore form will differ slightly from person to person. However, running with good form can help to reduce injury risk and make running easier. There are a few simple changes you can make to your technique that will…

This year, I’m committing to my wellness journey. So, when I was invited to spend a week at the five-star Heritage Le Telfair Golf & Wellness Resort in Mauritius, to attend a yoga retreat in partnership with Wellicious and yogi Tara Lee, I leapt at the chance. Mauritius is a great place for fitness enthusiasts. It has lush green mountains, beautiful golf courses, golden beaches and a clear lagoon for snorkelling along the coral reef. This destination offers a wonderful mix for active adventurers. Heritage Le Telfair is a luxurious all-suite hotel located on the beach with a central pool area for families, a wellness spa and a new adult wing clustered around a U-shaped pool nestled in lush tropical gardens. The luxury hotel’s charming plantation-style architecture and original gas…

Marathon season is officially here, and if you’ve spent the past few months training for an awe-inspiring fitness challenge, you might be starting to feel the pressure as the main event draws closer. Even if you’ve put in all the prep required, it’s normal to feel nervous with race day looming – after all, you’ve worked so hard both physically and mentally to tackle every hurdle that’s come your way. It’s reassuring to know that pre-race jitters are an obstacle that most runners have to endure. You might have a fear of failing and concerns that your nerves will get the better of you. You might even feel self-conscious about friends and family waiting for you to cross the finish line, or be worried about injuring yourself before you…

It’s an inevitable part of ageing that bone health peaks at around age 30, after which time bone density (the quality of your bone) steadily starts to decline. But changes to bone health can happen more rapidly in the years following the menopause, when the hormone oestrogen (important for maintaining bone strength) decreases and consequently bone density drops further. This can increase the risk of osteoporosis and bone fractures, but the good news is it’s never too late to build better bone strength – and both weight-bearing and muscle-strengthening exercises are great for bone health. Indeed, a recent study published in the journal Nature Science Reports shows that physical activity is a key component of maintaining bone health. ‘Strength training is a cornerstone for improving bone density,’ agrees Lindsay Duggan,…

Lighter. Comfier. More secure. Better sound. Longer battery life. Wireless charging. Active noise cancellation (ANC)… These are just a few of the eagerly awaited upgrades you can expect from the new Beats Powerbeats Pro 2 earphones (£249.99, apple.com), but there are a couple of exciting surprises, too. This includes a case that’s 33 per cent smaller and – wait for it – heart rate tracking. Yep, you heard that right, the Powerbeats Pro 2 enable heart-rate monitoring from the earbuds via optical sensors with an LED that pulses 100 times per second to detect blood flow. This allows iOS users to ask Siri for real-time heart rate updates – think, ‘Hey Siri, what’s my heart rate?’ – and see accurate data automatically logged into Apple Health (iOS) and other UK…

STAR LETTER ‘I CAN STRIVE TO BE BETTER TOMORROW THAN I AM TODAY’ I enjoyed reading your article I love the challenge of being better than yesterday (February issue), about Double Winter Olympian, Aimee Fuller. It’s something I often remind myself of – that I must not allow today’s shortcomings to keep me stuck in one place. Tomorrow is a new day and I can strive to be better tomorrow than I am today. And not only with my fitness, but also myself as a person. I used to have a bad habit of looking at other people’s perfect lives and wanting to be like that. But then I read something Bill Gates said, ‘Don’t compare yourself with anyone in this world – if you do so, you are insulting…

Some people baked banana bread during lockdown, 52-year-old personal trainer Caroline Idiens began to build an online fitness empire. Today, the mum of two from Berkshire – better known to her army of loyal fans as ‘Caroline’s Circuits’ – has more than two million followers on Instagram, a workout platform that attracts users from across the globe, and a brand-new book on sale called Fit at 50: Your Guide to a Stronger, Fitter and Happier (Mid) Life in Just 6 Weeks. And the best bit? The newly appointed ambassador for activewear brand Sweaty Betty didn’t even have a website or Instagram account before the Covid-19 pandemic began. ‘It was in March 2020 that my entire business changed overnight,’ explains Idiens, who worked in advertising in London before she qualified as…

If you want to squeeze some strength training in alongside some cardiovascular exercise, but only have 20 minutes to spare, it’s time to try kettlebell training. Why? Because the shape and weight distribution of a kettlebell makes this type of training super effective at working several muscles groups at the same time, all the while getting your heart rate high. Not only that, but most kettlebell movements are also low in impact and fantastic at working your core muscles and grip strength. They can also help improve your muscular strength, endurance and flexibility, as well as your explosive power and speed. Wow! Want to give it a go? Get ready to work your body from head to toe. HOW TO DO THIS HIIT KETTLEBELL SESSION Before starting the kettlebell workout,…

Better breakfasts While granola is often seen as a healthy breakfast choice, many shop-bought options are laden with sugars and sweeteners. Packed full of protein and fibre, and free from added sugars and sweeteners, Holie’s Crunchy Muesli and Granola (from £3.50, holiefoods.com) offers a healthier choice, without compromising on flavour or crunch. Available to buy from Ocado, there are six vegan-friendly flavours on offer, including chocolatey and nutty delights, as well as high-protein, low-carb and gluten-free varieties. Lunch sorted Newly launched in Sainsbury’s, Morrisons and Co-op, Myprotein Lunch Pots (£4, myprotein.com) deliver a high-protein, balanced and tasty meal in a convenient to-go format. Developed in partnership with Kirsty’s – known for its healthy and convenient ready meals – each pot delivers up to 32g of protein, naturally occurring from British…

Sporty suncare As the weather warms up, don’t let UV concerns derail your outdoor fitness plans. Heliocare 360° Sport Transparent Stick SPF 50+ (£24.99, cantabrialabs.co.uk) delivers sun protection in a mess-free, ultra-light and invisible formula that’s water- and sweat-resistant. Designed for on-the-go application for outdoor sports fans, it delivers high photo protection against UVB, UVA, visible light and infrared radiation. The best bit? It’s effortless to apply. No hands needed, just swipe and go – and get back to training! FEMCARE FOCUS The heat is on Relieve period pain naturally with WUKA Heat Patches (£12.99 for four, wuka.co.uk). Designed to start warming up within 30 seconds of applying – and then lasting for up to 12 hours – these clever patches are placed over your underwear to ease discomfort, allowing…

Nike Swoosh Flyknit High-Support Padded Bra £79.99, nike.com AT A GLANCE Stretchy and figure-hugging material for support plus comfort Strategically placed perforations for the ultimate in air flow Available in sizes from an A-G cup What the brand says: With a new elevated design and support in all the right places, the Nike Swoosh Flyknit Bra will keep you feeling secure through your entire workout. Ultrastretchy fabric on the back makes changing a breeze, and the traditional adjustable hook-and-eye clasp lets you find the perfect fit. While smooth, soft-covered side seams keep you feeling comfortable, the sweat-wicking tech and perforations give you the ultimate airflow, so you can keep pushing through. Made from at least 50 per cent recycled polyester fibres, the sizes run from an A-G cup. What we…

Standing on the start line at the Ironman World Championships in Nice last year, I took some time to reflect. This would be my second Word Championships in two years, and I genuinely could not believe how much things had changed and how far I’d come. Following the birth of my little girl I found myself struggling. I loved her so much but had the overwhelming feeling I wasn’t good enough to be her mum. I became anxious about everything – going to the shops, meeting friends and even completing household jobs became a huge mental challenge. People said it was ‘just baby blues’ and it would pass, but things only seemed to get worse. When my doctor diagnosed me with postnatal depression, I was so surprised as I always…

Strides ahead STOX Energy Socks have launched an innovative line of running socks, sports socks and calf sleeves to elevate your recovery and performance. Knitted on circular knitting machines for a seamless fit using moisture-wicking Dryarn to keep feet dry, they feature graduated Class 2 compression technology that’s scientifically proven to boost endurance, improve circulation and help muscles recover faster. For a perfect blend of support and comfort, we recommend these new Ultralight Running Socks (£39.99, stoxenergy.com), which have an ultra-thin footbed for optimal shoe contact. Smart hydration If you like to film your workouts or follow online training plans from your phone, you’ll love the new Sip+Snap MagSafe Water Bottle from QDOS (£29.99, qdossound.com). Perfect for use at home, work, the gym and on the go, it boasts a…

1. BUILD YOUR MILES SLOWLY ‘The biggest risk of injury is related to doing too much, too soon,’ explains physiotherapist Danny Brunton. ‘The best piece of advice would be to build your miles slowly. A good rule to follow is the 10 per cent rule, which advises you not to increase your weekly mileage by more than 10 per cent each week.’ ‘Also, don’t only think in distance with this,’ he says. ‘Running too quickly all of the time can also put you at risk of injury. Another good rule to follow is that of the 80:20. This recommends 80 per cent of your miles are nice and steady while only 20 per cent are at that quicker pace.’ 2. PRIORITISE HYDRATION AND ELECTROLYTES ‘When training for a marathon, it’s…

With an estimated 2.5 million of us eating a plant-based diet – and many more working to reduce our meat and dairy consumption – advice on how to fuel yourself with plants has never been more in demand. In his new cookbook, The Cycling Chef: Plant-Powered Performance, Michelin-starred chef and leading elite fitness nutritionist Alan Murchison explains how to cook your way to enhanced fitness and wellbeing, without compromising on flavour. Avoiding the highly processed meat alternatives that have dominated the plant-based market in recent years, every recipe is expertly crafted using the latest research to help you effectively fuel your workouts, with additional support provided by the bespoke meal plans, expert guidance and technique tips. Below, we’ve picked out some of our favourite plant-powered dishes that are perfect for…

The thing about fitness is that, inevitably, you’ll get injured. Perhaps you’ll slip during a 5K, will lift a little too heavy or go a little too hard at a HIIT class. Hell, once you reach 30, you’ll randomly start waking up with random backaches, because that is your life now. When it comes to avoiding injury and muscle fatigue, proper recovery is key but is often overlooked. Sure, you don’t get the same rush of endorphins stretching as you do deadlifting a personal best, but a good recovery routine can work wonders. Here, we run down some of the best high-tech gear and gadgets to aid your recovery and keep you going. Hoka Ora Recovery Slide £50, hoka.com Pottering around the house in a pair of Hoka Ora Recovery…

Whether loose trails whip your face when box jumping or your high pony digs into your scalp in shoulder stand, how you style your hair for the gym can derail your workout. And it doesn’t stop there, exercise itself can impact the condition of your hair, with sweat, chlorine and UV light all impacting the health and appearance of your locks. Want to look and perform your best while exercising? We asked the experts how you can style and care for your hair while training, so all you have to focus on is getting that PB. First up, it’s not all bad news – working out does have healthy hair benefits. ‘Regular exercise boosts blood circulation, helping deliver oxygen and nutrients to your follicles, which supports healthier, stronger hair growth,’…