Innholdsfortegnelse for November 2025 i Women's Fitness

As a lover of all things fitness, my time in the gym, on the roads, across trails and through water has been plagued by injuries – so much so that a list of all the niggles I’ve had would form a good basis for a ‘common injuries’ article. Over the years, I’ve had the opportunity to investigate why I’m so injury prone and I surmise – from DNA tests, expert insight and some fitness know-how – that it’s the culmination of four things: (1) inadequate refuelling, (2) a lack of warming up and cooling down, (3) dialling up the intensity of recovery activities, and (4) not following the 10 per cent rule (i.e. to increase the duration or intensity of exercise by no more than 10 per cent weekly). Fortunately,…

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 Q A friend does a mobility workout on her rest day. What are the benefits of this and will doing the same when I should be resting hinder my recovery? A Mobility workouts on rest days are actually one of the best things you can do to enhance your recovery. They’re low-intensity, low-impact and they help to stimulate blood flow to tired muscles – speeding up recovery, reducing soreness, as well as improving your long-term performance. Mobility isn’t the same as a workout that taxes your body. Instead, it’s about controlled movement, joint care and flexibility. Think of gentle…

If you’re used to doing high-intensity training (HIIT) sessions, slowing down can feel counterintuitive and, yet, that’s exactly what LISS (low-intensity steady-state cardio) is – slowing down. ‘It’s a less demanding workout that requires steady movement – nothing too strenuous and without the need for rushing from one exercise to another,’ says Olga Jukowska, physiotherapist at Bupa Health Clinics (bupa.co.uk). More and more athletes are realising the power of incorporating LISS cardio into their training programmes, but you don’t need to be a long-distance runner to reap the rewards. ‘LISS cardio is continuous exercise that elevates your heart rate and oxygen use,’ explains Olga. ‘It’s typically done for 30-to-60 minutes to reach a “steady state”, and strengthens your heart and lungs over a longer period compared to HIIT. As an…

As the days get shorter and chillier, that all-too-familiar feeling starts to creep in — sluggish mornings, flagging energy by mid-afternoon, and cravings for carby comfort foods. Seasonal fatigue is real, and for many of us, it can throw energy levels, mood and fitness goals completely off track. But before you hibernate until spring, there’s one simple but powerful tool that can help: protein. While it’s often associated with muscle recovery and fitness performance, protein also plays a crucial role in supporting immunity, regulating appetite and maintaining energy – especially when the temperature drops. Each person’s protein target will be different, depending on their weight and goals, but I’d generally recommend consuming around 1.4-2g of protein per kilogram of body weight. From curbing cold-weather cravings to powering your immune system,…

FEMCARE FOCUS A.Vogel Cystorelief (£5.49, avogel.co.uk) This dual-action herbal remedy combines the astringent and antiseptic properties of uva-ursi (also known as ‘bearberry’), with the immune support offered from fresh echinacea purpurea, to help reduce the duration and recurrence of cystitis. Walk to good health Got back pain? While it might sound counterintuitive, walking every day could be the most effective way to prevent aches – and it’s the length, not speed, of your stroll that matters most. That’s according to a large study of over 11,000 people published in the JAMA Network Open journal, which found that those who walked for more than 100 minutes daily had a 23 per cent lower risk of back problems than those who clocked 78 minutes or less. Given that back pain is a…

It’s almost 18 months since the tragic death of Dr Michael Mosley, and while media reaction at the time reflected the breadth of his professional influence, it was the heartfelt responses of the members of the public that showed how deeply he was loved, appreciated and missed. Women’s Fitness last featured Dr Mosley in 2021, when I trialled his Very Fast 800 programme (with exceptional results and delicious recipes that I still use every week), so it was a privilege to interview his wife and son to hear how they are honouring his legacy by continuing his work. The latest, very timely, plan from The Fast 800 stable, The Fast 800 High Fibre, is a way of eating that supports people who are using GPL-1 weight-loss drugs such as Mounjaro…

Eve Boggenpoel Eve is a qualified yoga teacher, counsellor and homeopath. She is passionate about helping people heal, so they can connect with and live their authentic selves with greater clarity and ease. @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 to go for…

Content warning: This article contains references to eating disorders which some individuals may find triggering ‘Body transformation’ is a phrase that gets bandied around a lot in the world of fitness, usually supported by dramatic ‘before’ and ‘after’ pictures illustrating significant weight-loss journeys undertaken in the pursuit of so-called physical perfection. But for former fashion model-turned-women’s health, fitness, nutrition and mindset coach Chloe Thomas – who embarked on her own ‘body transformation’ after quitting the modelling industry in 2016 – her journey to better health was only ever about gaining weight, not losing it, and healing her body and mind with strength training, therapy and self-love after battling a life-threatening eating disorder, depression and body dysmorphia. Now on a mission to help women feel strong and nourished, and empowered from…

EARLY DAYS The way things are structured in the Caribbean, people mostly believe in education, so I have a lot of teachers and chefs in the family. I’m the only one that sneaked around to become an athlete. Track and field is the most successful sport in Jamaica, but football is the biggest and it was always around me. We played in the streets, and where I lived, my gate basically became the goal. Every evening, the boys would come out and play and I would watch from afar, but as the days went on, the closer I got to the gate. One day, I was sitting on the side and one of the teams was short of a player. They asked me if I could go in goal, and…

Are your home workouts fast becoming a catalogue of bodyweight moves? Then, get a set of ankle weights to give an additional challenge. Hailing from the 1980s, ankle weights have seen an uptick in popularity in recent years – and it’s not hard to understand why. Normally neoprene with a dense filling such as sand to add resistance, ankle weights are a simple but practical – not to mention affordable – way to increase the intensity of lower-body exercises. ‘Ankle weights are an effective piece of equipment because they provide added resistance to exercises, intensifying the workout to build strength and muscle endurance in the legs, core and glutes,’ adds PT Sarah Campus (ldnmumsfitness.com). ‘They can improve stamina, balance and posture by forcing the body to work harder to stabilise,…

Fermenting is one of the most ancient, nutritious and cheap techniques for preparing and preserving food and drink. With little more than time, patience and basic equipment, the humblest of ingredients can be transformed into nutritious foods with a range of benefits for our gut health. In his new book Ferment (Jonathan Cape, £25), Dr Tim Spector, scientific co-founder of ZOE and pioneer of microbiome research, reveals his practical tips and favourite fermenting recipes, as well as explores all of the new science of this waste-friendly process. Here are two simple recipes to whet your appetite. SIMPLE KIMCHI This is a short cut for those people who want a faster recipe, cutting out the traditional two-stage salting process. Ingredients (Makes 1 jar) 1 cabbage or Chinese/napa cabbage 1 daikon Sea…

THE FLEXERA REFORMER £2.399, joinflexera.com If you’ve scrolled social media lately, you’ll have noticed Pilates is having a moment. The method, devised by German trainer Joseph Pilates, has been around for decades but it’s currently booming – and only getting bigger. The global Pilates Reformer market is expected to grow from $743.4 million in 2024 to $1.2 billion by 2032. But while boutique studios are thriving, it’s not always easy to attend a class. Scarce slots sell out quickly, and not everyone can afford them or fit pricey sessions into their schedule, let alone commit to attending every single week. Consistency, after all, is key. That’s where Flexera (joinflexera.com) comes in. Launched late last year, this foldable reformer is designed for home use and, thanks to a new rental programme,…

Made to move Women’s activewear brand Oner Active (oneractive.com) has launched a new HYBRID collection of 20 performance-driven pieces to serve its community beyond lifting. Featuring new tech-packed styles, electrifying colours and the debut of an innovative technical fabric called AirMove boasting four-way stretch, sweat-wicking properties and quick drying capabilities, the range is perfect for high-intensity workouts and cardio-fuelled training days. We love the Go To Seamless Fitted Mid Vest, £30, and Unified High Waisted Pocket Shorts 6”, £48, seen here on fitness entrepreneur and Oner Active founder, Krissy Cela. TRY THIS... Power up your Pilates Had enough of over-packed Reformer Pilates classes? Look no further than the Hausformer; a sleek, foldable Reformer Bed that brings the studio experience home. Built for both instructors and home users seeking a stylish,…

I first discovered yoga somewhere in the middle of two Olympic cycles, when my life had been on the road for five weeks at a time, bouncing from one competition to the next on the World Cup snowboard circuit. Back then, I craved something consistent, something that was mine, no matter where I was in the world. Gyms weren’t always an option and I didn’t want to have an excuse, so a yoga mat became my simple fix – a no-excuses approach to owning my time and creating a routine through the whirlwind of qualifications. I made a commitment of 30 minutes in the morning, 30 minutes in the evening, and it was non-negotiable. It became my anchor. That little rectangle of space was the only controllable in an otherwise…

You know when you just can’t motivate yourself for a workout, especially during the chilly winter months? That’s me, looking out the window, curling up under a blanket and pretending the gym doesn’t exist. So, I decided to chase the sun; I wanted beach runs, open-water swims in crystal-clear sea, Olympic-sized swimming pools and mountain hikes, all with stunning views and a warm 23°C temperature. Is that too much to ask? I didn’t think so. Enter Gran Canaria. Just a 4.5-hour flight from London Gatwick, the beautiful island off the coast of Northwest Africa ticked every box: winter sun, stunning landscapes and the perfect place for some fitness-focused family time. SETTLING IN A smooth 30-minute transfer from Las Palmas Airport had us settling into our resort with ease. Our six-day…

Have it your way With 20g of collagen (made with quality type 1 collagen protein) plus vitamin C to support healthy skin and joints, Isopure Collagen (£29.99, Boots) is made using minimal ingredients, and comes in two types: Raspberry Lemonade, which makes a refreshing drink, and Unflavoured, which can be added to your morning cuppa. No artificial flavours or sweeteners. The daily ritual A hit with the Women’s Fitness team, Veloforte Collagen Pro (from £23.79, veloforte.com) boasts 10,000mg of bovine collagen plus a micronutrient blend of vitamins C, D and zinc. Sustainably sourced and bioavailable, its flavourless blend mixes well with a morning coffee. With 9g of clean protein per 10g serving, it’s the ultimate choice for healthy muscles and joints. Rich in history (and nutrients!) New to the table,…

Whether you’re running a half-marathon or recovering from a strength session, getting the right fuel into your body will support your efforts. And while it always pays to have a balanced diet, pre-made nutrition products take some of the guesswork out of measurements and nutrient combinations. So, we run these awards to showcase the brands that deserve your attention and to help you make smart decisions based on qualified opinion. Behind the scenes, our team of independent nutritionists have been busy trialling dozens of products, testing each one for its nutritional merit, quality of ingredients and performance benefits. Their results are in… GENERAL HEALTH Meet the nutritionist Louise Pyne is an experienced freelance health writer and registered nutritionist at Nutrable, a personalised coaching nutrition service (nutrable.com). She takes a holistic…

If 2025 was an activity it would be Pilates. A quick search of the WF inbox reveals that we’ve received nearly 900 emails relating to Pilates since December 30, 2024 – new studios, new apparel lines, and new insight into the benefits of this ‘moving meditation’. Indeed, one piece of data from confused.com reveals that one-in-10 people think that Pilates has a positive effect on their wellbeing. But if you delve deeper into the health benefits of Pilates, it quickly becomes apparent that the focus on body awareness and balance can help support many chronic conditions, including multiple sclerosis, Parkinson’s disease, ataxia, stroke and cerebral palsy. Enter Peto Pilates. This method was designed for those with movement difficulties and neurological conditions such as these. It also benefits those with mobility…