Innholdsfortegnelse for October 2025 i Women's Fitness

Do you exercise at home? According to recent data, more of us exercise at home than in another setting, and nearly half of us do it at least twice a week. It’s not an ‘either/or’ situation any more. With many gym providers supplying on-demand workouts via apps and websites, home exercise is there to complement our gym memberships in 2025. Indeed, home exercise is the one thing that has made the single most difference to my physical and mental fitness in the past eight years. I’m specific about the timeline because I can remember where it started: with my firstborn in a baby rocker and me performing bodyweight moves using an ottoman as a bench (off which I did triceps dips, elevated planks, hips thrusters). But it has blossomed into…

AIMEE VICTORIA LONG Aimee is one of London’s premier fitness experts, trusted by those who seek sustainable, real results. Her unique approach combines Pilates, barre, strength training and HIIT. Visit aimeevictorialong.co.uk ‘You’re not starting from scratch again, you’re starting from experience...’ Q I haven’t exercised in years and feel really unfit. I’d like to get back in shape. Where should I start? A First, take a deep breath – truly. Choosing to begin again is powerful, and it’s a decision rooted in self-respect. The most important mindset shift to make? You don’t have to ‘earn’ your way back into fitness, you just need to begin. Consistency trumps intensity, every time. Start with 2-3 manageable workouts per week: 20-30 minutes is plenty. Focus on foundational strength moves such as bodyweight squats,…

When it comes to fitness goals, building muscle and burning fat usually top the list, but strength training offers far more than just physical gains. From boosting your metabolism and building lean muscle, to protecting your joints and supporting hormone health, lifting weights benefits every woman whatever her age or ability. But how heavy should you go to feel the benefits? Should you be lifting heavier weights for fewer reps, or reaching for lighter dumbbells and upping the volume? If you’ve stuck with the same ‘three sets of 10 reps’ for years, or avoided strength training because lifting heavy felt too intimidating or ‘too manly’, there’s good news: you absolutely can build strength and sculpt definition using lighter weights and a higher rep count. Not only that but this style…

If you equate the Maldives with lying on a sun lounger doing not a lot other than dipping your toes in the water and having a relaxing time, think again. The Maldives may be synonymous with honeymoons and couples holidays but it if you head to Siyam World, it offers a wealth of activities and fun for all the family. Siyam World, part of the larger Sun Siyam chain, is the Maldives’ largest resort offering excitement and a world full of action. There’s everything from go-karting to horse riding, and the Maldives’ first and only fixed water park. Spread across a naturally formed 54-hectare island in Noonu Atoll, and a 45-minute seaplane ride from Malé, Siyam World is truly vast – 4k of soft white sandy beach, 6k of reef…

Do you prioritise over-the-counter products or on-the-plate goodness? If you’re opting for beauty products and wellness supplements, you’re not alone. New research reveals that nearly half of the UK population admits it chooses supplements as a quick-fix over a healthy, balanced diet. Indeed, data shows that leafy greens (containing folates for hair growth) and protein-rich oily fish (which can support muscle repair) are missing from a third of British diets. That’s why Strictly star Oti Mabuse was first to be served at Green Chef’s first Wellness Counter at Battersea Power Station this summer. ‘I’m a sucker for a trend, but over the years I’ve discovered how I fuel my body is the secret to feeling good,’ she says. ‘With a busy schedule, I’m always looking for ways that I can…

I considered myself to be fairly healthy before my cancer diagnosis in 2021. I walked, enjoyed nature and ate reasonably healthy food (or so I thought), but I know now that I didn’t really do any of those things with intention and purpose or think about how they fitted in with my lifestyle. Once it was confirmed to me that I had breast cancer, I started doing research – which quickly turned into ‘me-search’ – and I realised there were fundamentals I was getting wrong. My job was, and still is, very involving with a lot of travel and crossing time zones, but I didn’t really honour my sleep or look after myself emotionally or psychologically. I also didn’t understand the importance of moving or eating at the right time…

Perimenopause stopped Petra Coveney in her tracks aged 45. At a time when menopause wasn’t widely discussed, and unable to find the self-help information she needed, Petra immersed herself in a journey of research, education and self-healing that eventually led to the foundation of Menopause Yoga, which supports women through perimenopause, menopause and post menopause with classes targeting the symptoms and long-term side effects that come from hormonal changes of midlife. ‘My therapeutic approach uses specially selected yoga poses, movement, breathwork and meditation techniques modified for common menopause conditions such as hot flushes, dizziness, osteoporosis, and joint and muscle pain (including frozen shoulder and inflammation in your lumber spine, hips and pelvis),’ she explains. ‘These techniques can help you feel cooler, calmer, more grounded, ease musculoskeletal discomfort, support sleep and…

Want to see your abs? Then you’ll have to burn fat. But to burn fat, you need to choose cardio moves that will get your heart rate up. In fact, there’s nothing better than cardio exercise and ab-resistance moves to help create a toned midriff. So, what if we said that you could mix the two together and get your heart rate high enough to burn fat, all the while working your midsection? You can, and here’s what you need to know… HOW IT WORKS If you want six-pack abs, you must first burn unwanted belly fat. Why? Because you can have the strongest abs in the world but, if there’s fat covering them, you won’t see them. These carefully selected exercises have been designed with fat burning in mind.…

If you think yoga and Pilates are simply for relaxation and less effective when it comes to fat burning and overall strength, then think again. You’ll get all the breathing, stretching and body-awareness benefits from this yoga circuit, and you’ll also perform six super-effective moves that will raise your heart rate and challenge every muscle from head to toe, whilst lengthening and toning any trouble spots. HOW IT WORKS This energising yet grounding sequence will engage your core and co-ordination, all the while waking up and preparing your entire body. Try doing it after you wake up. Moving first thing in the morning will sharpen your focus, as well as help you to connect to your inner self. This, in turn, will leave you feeling more alert and motivated to…

Eve Boggenpoel Eve has a background in yoga, meditation and homeopathy. She is passionate about helping people find and live their authentic selves, and is happiest swimming, being in nature and spending time with loved ones. @eveboggenpoel Aimee Fuller Aimee Fuller is a former Team GB two-time Olympic snowboarder. She is now a broadcaster and author, as well as an avid runner and qualified yogi. Follow her @aimee_fuller Lily Smith Lily is a health and wellness writer and qualified yoga teacher, specialising in prenatal and postnatal yoga. She loves helping people feel more grounded and present, both on and off the mat. @lilythewordsmith Lucy Miller Lucy is a fitness journalist, ex-national gymnast and qualified Level 3 PT. She is also a nutritionist and life coach who loves nothing more than…

If there’s one woman who knows all about the transformative power of home workouts, it’s Kelsey Wells. Now a world-renowned mental-health focused fitness trainer with an online community of over five million across the world, the 35-year-old mum-of-one from Utah began her own fitness journey back in 2014 – a few months after the birth of her son, Anderson – when her doctor suggested she take up exercise to help alleviate crippling postpartum anxiety and debilitating body image issues. As a self-confessed ‘stranger to regular exercise’ who had, up until that point, only ever viewed fitness as a tool to shrink her body, Kelsey was soon Googling ‘home workouts’ and attempting to train in the hallway of her one-bedroom basement apartment whenever Anderson fell asleep. Initially, she admits to struggling…

EARLY DAYS Growing up, I played every sport I could, including netball, hockey, cricket and football – I was no footballer, but I loved being part of another team! I only started playing rugby at the age of 16, when my brother needed a girl for his touch rugby team. They received double points if a girl scored and, initially, I was okay with being passed the ball at the end to score. However, by the end of the tournament, I wanted to be involved in the middle of the pitch rather than waiting on the outskirts. So, I joined the girl’s set up at Aylesford Rugby Club, and the rest is history! Having always had a big build compared to other girls, I felt I’d finally found a sport…

WHY IS WORKING OUT AT HOME CRUCIAL FOR SO MANY WOMEN? Home workouts are phenomenal and they are hugely popular for a very good reason. Practical and accessible, they remove almost all barriers to exercise because you don’t need any fancy equipment, you don’t need to take time out of your busy day to travel to and from the gym, you don’t need childcare, and can enjoy a great workout in a very small space. When I first started doing home workouts, I didn’t have any fancy fitness trackers or cute workout clothes. I had one pair of tennis shoes that I’d had since high school, and I was just working out in the hallway of our one-bedroom basement apartment when I had 15-30 minutes spare, usually when my son…

We’ve all been there after a hard workout, when simply getting up out of a chair or lifting arms to hold a hairdryer can make you wince! Muscles can become tight and stiff after an intense workout, but the good news is that’s where foam rolling can help. Once preserved for pro athletes but now common place among the fitness masses, a foam roller is a self-myofascial release (SMR) tool that can improve your mobility and reduce muscles soreness by improving blood flow to affected areas. It’s the perfect thing to do after a workout or on a rest day alongside stretching, and can really help to speed up your recovery. Easy to use, you roll your bodyweight back and forth over a foam roller to apply pressure to tight…

Finding the time to exercise can often be a struggle. Working long hours, having a hectic social life and caring for a family doesn’t leave much space for fitness. But by making a few simple tweaks to your daily routine, you’ll be amazed at how the minutes clock up. Try our simple tips to incorporate more exercise into your life… 1. RISE AND SHINE Don’t get acquainted with the snooze button. Working up a sweat first thing in the morning will help to supercharge your energy levels and prepare you for the day ahead. Need a boost to get you out of bed? Set your alarm 30 minutes earlier than usual and place it away from your bed – that way you’ll have to get up to switch it off…

GYM BALL A gym ball is a versatile piece of kit that lets you challenge different body parts in a variety of ways. Performing exercises on a gym ball increases the instability of an exercise, improving your core strength and making the exercise feel much tougher. For this reason, a gym ball is great in conjunction with dumbbells, because you’ll struggle to complete your sets of unstable exercises even using relatively light weights. WORKOUT BENCH While there’s an abundance of excellent moves you can perform with just dumbbells or a barbell, certain exercises require a solid platform on which to perform the move. This is where a bench – and the rack that accompanies it – comes in, as these allow you to perform big compound lifts such as the…

When midlife sent her world into meltdown, 51-year-old mum Libby Ruskin decided to do something radical and train for a Half Ironman, and it saved her… Approaching my 50s, I was drowning in the daily grind. Between work chaos, endless washing loads, and teenagers who would rather grunt than talk, I felt like a ghost in my own life. Perimenopause had left me exhausted, my spark gone without a trace. Then came a magical weekend spent hiking in The Brecon Beacons with my daughter, when one evening she casually said, ‘Why don’t you do a Half Ironman, and I’ll do it with you?’. My first thought? She has lost her mind. My second? Why the hell not? So, there we were, two slightly mad women signing up for a Half…

Elevated fit Designed to meet the demands of the modern female athlete, the new Kintura Collection from WIT Training is engineered to support you through every rep, round and routine. Made using a high-density knit fabric crafted from ultra-fine microfibres, the Open Back Bra (£45), High Rise Training Shorts (£45) and High Rise Training Tights (£85) provide lightweight wear, an exceptionally soft touch and a compressive fit, making them ideal for high-intensity training and functional movement. Available in Black and Raisin, in sizes XS-XL. Shop the range at wit-training.com TRY THIS... Train like a pro New running app URUNN delivers performance-focused training plans and on-demand coaching shaped by the elite experiences of four-time Olympic gold medallist Sir Mo Farah and Manchester Marathon 2024 winner Adam Clarke. Using intelligent AI technology…

I never set out to be a ‘runner’. Snowboarder? Yes. However, when travelling the world as a professional snowboarder, finding the one thing I could control amid the chaos of travel and events worldwide – head-clearing jogs, adventure runs (exploring a new city) and training for my first marathon with Mum – meant I fell in love with running and never looked back. Now, it’s the rhythm that keeps me balanced. It’s where I process the noise, make time for myself and connect with others in a way that feels raw and real. There’s something unique about jogging next to someone for three or 26.2 miles that stems a different conversation and connection, and that’s what keeps me lacing up each week. Take Run Club Richmond, every Wednesday at 7pm.…

FEMCARE FOCUS Q+A Skincare (from £6.50, qandaskin.com) Join beauty brand Q+A in supporting Breast Cancer Awareness Month this October. For every pink product purchased through their website, the brand will donate £1 to charity. There are nine products to choose from, including the Vitamin ACE Cleansing Shower Oil, £8, and Collagen Hand Cream, £6.50. Food for thought Want to do something to raise vital funds for breast cancer prevention? This October, Breast Cancer UK has teamed up with top London chefs to raise money through a series of nutritious and non-alcoholic supper clubs. From West African cuisine in Queen’s Park with Michelle Igwilo (AKA Ogo is fooding), to plant-based produce in Shoreditch with Kali Hamm and Memby Jago, places are £60-£65 and can be booked at breastcanceruk.org. uk/full-supper-club FEWER THAN…

R.A.D One V2 £130, uk.rad-global.com What the brand says: Cushioned for plyometrics, stabilised for lifting, durable for rope climbs, and lightweight for gymnastics – this shoe is tuned for performance. A dependable shoe that transitions from the gym floor to the competition floor, R.A.D’s WAVE pattern works in harmony with the TPU heel clip, creating a tripod of stability for lifting. The midfoot wave tapers into the forefoot flex zone, enhancing flexibility during dynamic movements, and the reinforced toe bumper adds extra wear protection to the upper during movements such as burpees and toes-to-bar. What we say: ‘Chances are, you’ve heard the rumours about how good R.A.D trainers are for gym work – and we’re inclined to think they’re true. Solid as a rock, the latest iteration of the iconic…

If you’re trying to eat more healthily, discovering that 95 per cent of diets don’t work can make for sobering reading. Counting calories may lead to a temporary drop on the scales but chances are you’ll gain weight once you come off the diet, or your body will adapt to the perceived threat of reduced food intake by slowing your metabolism, increasing hunger hormone ghrelin and reducing satiety hormone leptin. But all is not lost – adopting a weight-loss plan that includes your mind as well as your body has been shown to have lasting results. Here’s how… MIND OVER MUNCHING One reason we need to take a psychological approach to weight loss is that our thoughts often drive our eating habits, as new research by digital health company Numan…

Want defined arms that show off your strength? This super-effective dumbbell circuit works every muscle from your shoulders to your abs, but also gets your heart rate up and burn calories. In fact, it provides a fantastic workout in just 30 minutes! Whether you want to be strong enough to do a pull-up or would just like a set of toned arms you’re proud to show off in a sleeveless dress, this workout is super effective at strengthening your back, chest, arms and core. All you need is a simple pair of dumbbells and enough space for a yoga mat. Complete as many reps of each move as possible in the set time, then rest for 15 seconds before moving on to the next exercise. Perform four rounds. OVERHEAD PRESS…

Adding weights to your workout provides a great extra challenge, and ankle weights are a compact, portable and versatile option. They conveniently strap around your ankles to create more resistance without you needing to worry about having to hold, pick up or put down a hand-held set of free weights, such as dumbbells or kettlebells. GETTING STARTED Want to give them a go? To purchase a pair ankle weights, try the Onyx Bracelet Weights (£34, onyx-fitness.com), then do these moves. This workout alternates between high-energy exercises and isolation (single-muscle) moves that require you to lie on the floor, engage your core and focus on smaller movements that will bring your heart rate down. These slower-paced isolation moves act as a form of active rest to give you the energy to…