contents OCTOBER 2016
76
ON THIS MONTH’S COVER:
66
100 32
94 42 31
58
73 72 ● Bra, £59, Charli Cohen ● Leggings, £122, No Ka’Oi ● Trainers, £65, Puma
Features 72
‘Even when I was really little, I knew I wanted to be an athlete’ WF catches up with the cyclist whose dreams really have come true
73
76
A hotter winter!
If you snap up these sizzling new pieces you won’t need any extra motivation to work out
Peak chic This
season, it’s all about muted hues and classic shapes for a look that takes luxe to a new level
October 2016 | womensfitness.co.uk 5
contents OCTOBER 2016
30 31 38
42
Exercise
Class on trial: P90X Live WF tries the ultimate strength and cardio mash-up #GluteGains Buns of steel aren’t the only benefits of this workout from Zanna van Dijk Meet your (workout) match Training reached a plateau? Challenge your body with a new activity and you’ll notice the difference Raise the barre Sweat and sculpt your way to your best body with this ballet-Pilates fusion
46
48
52 53
The front squat Looking to shake up leg day? Switching from a back squat to a front squat could drag you out of that plateau Get primed to lift Want to lift weights to your full potential? All it takes is this 10-minute warm-up… #FIT The kit, gear and accessories we can’t get enough of Reviews All the latest releases tried and tested for you by team WF
12-PAGE SPECIAL HAPPY FOR LIFE! 58
38
60
The mood-food guide Keep your hormones balanced to feel your best The feel-good diet Get happy in just three days with our mood-boosting diet plan
64
66
5 smarter snacks Eat well on the go with these nutritional nibbles Make it count Doing all you can to eat well? The right workout could give you that push
MEET THE EXPERTS Every issue is packed with advice from our expert panel. Introducing this month’s health and fitness gurus…
6 womensfitness.co.uk | October 2016
DAWNE LIKHODEDOVA is the owner of bePilates. SHE REVEALS WHY PILATES AND CYCLING ARE THE PERFECT MATCH ON P38
DAN LAWRENCE is an award-winning personal trainer and coach. PRACTISE GOOD FORM WITH HIS GUIDE TO THE FRONT SQUAT ON P46
DR MARILYN GLENVILLE is a leading UK nutritionist, specialising in women’s health. SHE EXPLAINS HOW FOOD AFFECTS YOUR MOOD ON P58
BRIAN WANSINK AMANDA KHOUV is an author and professor is a qualified personal trainer, of behaviour and WF’s deputy editor, wearer of nutritional science. warm hats and serious coffee lover. HE SAYS CHANGING YOUR AMANDA SHOWS YOU HOW TO SURROUNDINGS IS THE KEY BURN FAT LONG AFTER YOUR TO WEIGHT LOSS ON P100 WORKOUT IS DONE ON P66
58
84
87
90
94 96
103
Health
And… breathe! Rethink everything you thought you knew about how to breathe. Practise these techniques and feel the tension melt away Time for tea? The humble cuppa is spilling over with health benefits. Here’s what science has to say about the nation’s favourite beverage Ask the expert Got a niggling health dilemma? Let our expert put your mind at ease
Beauty Look 10 years younger Is it really possible to turn back the clock? Beauty heroes Update your look-hot routine with these fab new finds
Nutrition
100 Get slim by design
Change your environment to change your body
PICTURE: SIMON TAYLOR
103 Raw materials The rise of
94
This month’s cover
raw food brings with it a number of health benefits, from boosting energy to cleansing. Want in on the action? Try these recipes
108 Healthy bites Want to
fill your trolley without
Photography: Simon Taylor Make-up: Alisha Bailey Model: Zanna Styling: Joanna Knight, Erica Bush Clothing: Seafolly Tank, £66, simplybeach.com Hey Jo leggings, £145, heyjo.co
filling out? It is possible
109 Food focus: Cucumber The humble cucumber is often overlooked as a nutrient powerhouse – but it has heaps of body benefits…
111 Clean eats in a flash
Thought fast, fresh and meat-free dishes meant diminished flavours? Natasha Corrett proves this isn’t the case
SUBSCRIBE TO WF! Don’t miss a single issue of WF ! If you can’t always find Women’s Fitness in store, help is at hand! Just complete this form and hand it in at your local store and they’ll arrange for the latest issue to be reserved for you. Some stores may even be able to deliver the magazine to your home. Just ask! (Subject to availability) PLEASE RESERVE/DELIVER MY COPY OF WOMEN’S FITNESS ON A REGULAR BASIS, STARTING WITH ISSUE Title
JEAN HALL is a yoga teacher and author. HER BREATHING TECHNIQUES ON P86 WILL PAVE THE WAY TO A HAPPIER, CALMER YOU
LOUISE PYNE is WF’s features editor and a registered nutritionist. SHE REVEALS THE DIET PLAN THAT WILL BOOST YOUR MOOD IN JUST ONE WEEKEND ON P60
NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk). NICOLA SHARES HER INSIDER KNOWLEDGE ON CUCUMBERS ON P109
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October 2016 | womensfitness.co.uk 7
EDITORIAL
from the editor Joanna Knight
Editor JOANNA KNIGHT joanna.knight@littlehackney.com Deputy Editor AMANDA KHOUV amanda.khouv@littlehackney.com Features Editor LOUISE PYNE louise.pyne@littlehackney.com Staff Writer LISA NGUYEN lisa.nguyen@littlehackney.com Editorial Assistant ERICA BUSH erica.bush@littlehackney.com Sub-Editors KIRSTY DOOLAN, LISA MORGAN team@womensfitness.co.uk Women’s Fitness editorial, Unit 011, Netil House, 1 Westgate Street, London, E8 3RL ART & PRODUCTION
ALL ABOUT CHEMISTRY
Why food affects your hormones
Art Director NICOLA KERR nicola.kerr@littlehackney.com Production MICHAEL HILLS michael_hills@dennis.co.uk CONTRIBUTORS Alisha Bailey, Molly Horne, Issy McGlashen, Nicola Shubrook, Simon Taylor ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Director LIZ JAZAYERI liz_jazayeri@dennis.co.uk T/020 7907 6736 Group Advertising Manager SUOSAN WILLIAMS suosan_williams@dennis.co.uk T/020 7907 6720
INSTA-FIT
Zanna van Dijk’s strong-body workout
Deputy Advertising Manager SARA SHAH sara_shah@dennis.co.uk T/020 7907 6707 Agency Account Manager CARLY ACTIVILLE carly_activille@dennis.co.uk T/ 0207 907 6688 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager SAMANTHA PASHLEY samantha_pashley@dennis.co.uk Marketing Co-ordinator GEORGIA WALTERS georgia_walters@dennis.co.uk SYNDICATION Syndication Sales Manager RYAN CHAMBERS ryan_chambers@dennis.co.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI carlotta_serantoni@dennis.co.uk T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis.co.uk T/+44 (0)207 907 6134 MANAGEMENT Group Publisher RUSSELL BLACKMAN Publisher NICOLA BATES Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT
That thing you’ve been doing since birth? Not so simple…
What we did this month Joanna headed to Croatia to learn how to sail - and how to kick back in style!
MET ZANNA
We hooked up with the Instagram bigshot to get all her top tips
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PUBLISHED BY Dennis Publishing Ltd, 30 Cleveland Street London W1T 4JD, womensfitness.co.uk
The AW activewear trend is très chic
READY FOR LIFT-OFF
Prime yourself with this pre-weights warm-up
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We want to hear from you!
WF readers say…
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We all know the ultimate combination for wellbeing is exercise and healthy eating, but do we really know why the latter is so important? In this issue, we unravel the importance of food for your hormones (page 57) and how this affects every aspect of your life: mood, sleep, sex life and weight – we’re looking at you! A firm believer in a healthy attitude is our cover star, Zanna van Dijk – we reveal her favourite workout on page 31. And in support of her #GirlGains campaign we’ve given you a masterclass in warming up (page 48), so you too can build lean muscle and burn more fat safely. Winning! Have a great month.
Your article Lose Weight for Good! STAR T COMMEN caught my eye in July’s issue. I used to wonder, if lots of rich, powerful women with their personal trainers and private chefs couldn’t win the weight war, what possible chance did I have? So I was pleased to read how to tackle this common but annoying problem. I’d focused so much energy in the past on losing the weight, I was unprepared for what happened when I’d lost it – the truth is I have to do the same amount of work and stop thinking I am home free. Thanks for the pep talk! Piia Ainsworth
GET IN TOUCH AND WIN... Write in and you could win one of Eminence Organic Skincare’s new VitaSkin Targeted Treatments, worth £49! ● theskinsmith.co.uk
CONTACTUS...
● Email: team@womensfitness.co.uk ● Write to: Women’s Fitness ‘Have your say’, Unit 011, Netil House, 1 Westgate St, London, E8 3RL ● Tweet: @WomensFitnessuk ● Facebook: facebook.com/womensfitnessmagazine
The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a substitute for medical advice. Consult your doctor or healthcare professional before performing any of the exercises described in this magazine or any other exercise programme, particularly if you are pregnant, elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in regard to the content of the information presented in this magazine. Women’s Fitness © Copyright Dennis Publishing Ltd. Women’s Fitness is a trademark of Felix Dennis. All rights reserved. Women’s Fitness is a trademark and may not be used or reproduced in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd. Women’s Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following terms: namely that it shall not without the written consent of the Publishers first given be lent, resold, hired out or otherwise disposed of by way of Trade at more than the recommended selling price shown on the cover and that it shall not be lent, resold or hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever.
October 2016 | womensfitness.co.uk 9
ESSENTIALS 13 Hot list // 15 Running news // 16 Cycle scene // 18 Health wrap 20 Love life // 22 Fit food // 25 Green scene // 27 Travel diary
15 OCTOBER
TIME TO SHINE
Dance your way through 5K of neon lights, UV paint and energising beats: Cornwall’s Glow in the Park is described as the perfect combination of a workout and a night out. ● glowinthepark.co.uk/uk
WORDS: ISSY MCGLASHEN PICTURES: A Z KADIR
DIARY DATES
Going swimmingly
A major challenge
Dive in!
London Fields Aquathlon, in an outdoor heated lido, is a super-friendly race for everyone – no matter what your age or ability. The welcoming surrounding parkland makes this event a perfect day out, too. ● lftri.co.uk/aquathlon
Round up your troops and get ready to vault, crawl and slide your way through 5K or 10K in the seriously tough Royal British Legion Major Series. Prepare to be blitzed with smoke and explosions right up until the finish line. ● britishlegion.org.uk
Whether you swim professionally or just for fun, Macmillan’s All Out Swim Brockwell outdoor event is tailored for all abilities and includes a 5K, 2K and 1.5K race for under-18s. Help raise money for a good cause! ● macmillan.org.uk/alloutswim
2 OCTOBER
1, 16 AND 22 OCTOBER
8-9 OCTOBER
October 2016 | womensfitness.co.uk 11
ESSENTIALS
SUPER SNACKS
New foodie brand CRU8 has made it easy to stick to clean eating. From Paleo Bread to Kale Crisps, the guilt-free snack range is convenient and tasty. ● From £4, cru8foods.co.uk
SUITED TO SPORT
Splash by Della Roz has launched its first neoprene range in the UK and we can’t resist this Kerry design. The bright one-piece suit is perfect for watersports. ● £120, splash-by-dellaroz.com
SORT YOUR LIFE OUT
Is life feeling a bit hectic? Motivation to get organised has arrived in the form of this super cute Leather Personal Planner by kikki.K. ● £45, kikki-k.com
HOT LIST PRINT WORKS
WORDS: AMANDA KHOUV
Introducing the new USA Pro collaboration with designer Matthew Williamson… We love the vibrant prints and eye-catching colours. ● From £65, matthewwilliamson.com
A LIFT FOR LOCKS
Need instant volume? Klorane Shampoo and Conditioning Balm with Flax Fibres lift hair from the roots for fuller hair – and they’re paraben-free, too! ● £8 (shampoo) and £8.50 (conditioner), klorane.co.uk
See it, buy it, love it! Your essential guide to the month ahead
HAIR TO STAY
Ribbon-style hair ties are all the rage, and the new gold designs from Bohemian Jewellery Tattoos are perfect for heading into autumn. Love! ● £7.50 for five, bohemianjewellerytats.com
DON’T LOSE YOUR BOTTLE!
Doing your bit for the environment by boycotting disposable bottles is easy with 24Bottles’ new Tropical Collection. Hydration has never been so pretty. ● £17.95, 24bottles.com
HIGH BROW
Benefit’s 3D Browtones is our favourite product in the brand’s new Brow Collection, helping you achieve that fuller, natural look if your brows are on the bare side. ● From £17.50, benefitcosmetics.com
October 2016 | womensfitness.co.uk 13
ESSENTIALS Diary date
Become a hero at Reebok’s Spartan Race and partake in either a 5K ‘sprint’, 13K ‘super’ or 20K ‘beast’ course on 1-2 October in London’s Windsor Great Park. Each boasts a series of obstacles designed to test all aspects of your physical and mental strength. Game on!
Comfy kicks Foot pain holding you back from that PB? Kit your running shoes out with Sole’s Softec Response Footbeds – mouldable soles that adapt through the heat of your feet to fit perfectly, helping you avoid aching arches, heel pain and plantar fascia strain.
● spartanrace.uk
runningnews
● £38, yoursole.co.uk
Shatter your PB with performance -boosting tips and high-tech kit
Bargain buy For a seriously lightweight run, try Karrimor’s Tempo 4 women’s trainers, made with D30 Lite technology and a moulded EVA midsole. The best bit? They’re super affordable, so won’t break the bank.
WORDS: ERICA BUSH
SLAP AND SNAP
Remember slap bracelets? Nite Ize SlapLit has taken the iconic ‘slap it to snap it’ classroom toy and, with the addition of illuminating LEDs, created a nifty device for instant night-time visibility. The retro way to be seen!
● £39.99, karrimor.com
Book it
Looking to take the next step in your running? If ultramarathons are on the horizon for you, sport coach Jason Koop’s new book, Training Essentials for Ultrarunning, will help you train the right way for your biggest running achievement yet. ● £16.99, cordee.co.uk
● £7.19, gooutdoors.co.uk October 2016 | womensfitness.co.uk 15
ESSENTIALS
Here come the girls!
Gold standard
When it comes to bikes, who’d know what women want better than gold medallist Laura Trott? Her new range of bikes for Halfords are built specifically for the female frame – from the top-tube length to the seat angle. That’s what we call a perfect fit.
Helmet brand Kask and women’s cycling organisation Strongher have teamed up to get girls into the sport. They’ll be working on developing talent from grassroots level – and they have our full support!
● From £449, halfords.com
Mark Freshon, Shimano senior brand manager at Madison, shares three reasons why you should hop on an e-bike
1
Shimano STEPs e-bike system can provide assist for more than 75 miles on a single charge (in eco mode).
2
With three different assist modes, it’s possible to take on all terrains.
3
The battery can be charged more than 1,000 times before the end of its lifespan.
16 womensfitness.co.uk | October 2016
cycle scene cyclescene Get extra pedal power with our top cycling tips DIY ENERGY SHOT Want to push that bit harder on the pedals? Try this cycling-friendly homemade energy gel substitute from the guys at welovemaple. co.uk.
Bottoms up Sore sit bones after a long ride? Selle Royal’s new customisable Ta+too saddle will keep you riding comfortably thanks to the high-tech padding, which absorbs shock 40 per cent better than most saddles. You can also remove the top panel, so you’ll be guaranteed a dry bottom whatever the weather. A must in the UK! ● €70 (about £58), selleroyal.com
Prep time: 15 mins Cook time: 5 mins
● 1 packet neutral gelatin
Ingredients (makes 10) ● Vegetable oil ● 60ml apple juice ● 60ml pure maple syrup from Quebec, Canada ● 1tbsp squeezed lemon juice
Method Lightly oil silicone icecube trays. Put all the liquid ingredients in a small saucepan, sprinkle gelatin on the surface, and let
1 2
it stand for five minutes. Place the saucepan over a low heat and stir constantly, until the gelatin has dissolved. Stir well and pour into the ice-cube moulds. Chill for 30 minutes.
3 4
WORDS: AMANDA KHOUV PICTURE: SHUTTERSTOCK
3
THINGS YOU NEED TO KNOW ABOUT E-BIKES
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Life is full of choices. When it comes to decisions about your body, choose success with Hydroxycut® as part of your diet and excercise programme. Hydroxycut® contains an effective key weight loss support ingredient1 that’s been shown to help people lose weight when combined with a calorie-restricted diet2. With help from Hydroxycut®, you can start living the life you’ve always wanted.
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Glucomannan in the context of a calorie-restricted diet contributes to weight loss. Take with 1–2 glasses of water. In a research study, subjects taking the primary ingredient (glucomannan) in Hydroxycut® experienced a reduction in body weight when taken with a calorie-restricted diet. When taken as directed (3 times daily) you get 3g of glucomannan per day. Carefully read the entire label before use. Proper nutrition and regular training are essential to achieving your goals. © 2016 1
2 3
ESSENTIALS DID YOU KNOW?
Never-ending to-do lists and deadlines getting the better of you? Swap the caffeine for these quickworkers instead.
Herbal hit Take Red Kooga Korean Ginseng and Ginkgo Biloba to stay alert and improve blood circulation. ● £9.49 for 32 tablets, redkooga.co.uk
Help at hand The B vitamins and minerals in Bach’s Rescue Plus Effervescent will come in handy when work leaves you feeling depleted. ● £10.85, Boots
Fast action Quest Vitamins Once A Day Energy B+C contains the right blend of nutrients to up your energy. ● £6.65, yourhealthfood store.co.uk
18 womensfitness.co.uk | October 2016
healthwrap Tasty trends and top buys from the world of wellbeing
Brassy bonus
We’re adding extra support during workouts with the Copper 88 range. The patented fabric is made up of 88 per cent copper-nylon, which is embedded to maximise the benefits (it can’t be washed out). The antibacterial material aids circulation, promotes a faster recovery time and is sweat-wicking. We can’t do without it! ● From £13.99, copper88-uk.co.uk
Help at hand If you find it difficult to boost your good bacteria, try OptiBac Probiotics For Every Day instead. The capsules contain six strains of friendly bacteria to support your digestion and general wellbeing. So convenient! ● From £11.29, optibacprobiotics.co.uk
WORDS: LISA NGUYEN PICTURE: SHUTTERSTOCK SOURCE: JAMA PSYCHIATRY
Energy boosters
Your teeth reveal more about your health than you might think – including your risk of developing kidney conditions. Denplan surveyed 2,000 adults and found that many underestimated the expertise of their dental practitioner, with one in 10 preferring to seek help from Google. If you haven’t been in a while, put down the laptop and visit your dentist!
skinade.com
Beautiful skin from the inside We all know the importance of looking after our skin on the outside. To achieve your perfect complexion, you must also support your skin from within. Discover skinade – the skincare drink that nourishes the skin from the inside for beautiful skin on the outside.
ESSENTIALS Small packages
We do love a surprise delivery! The Aevi wellness box is available to order seasonally, and is thoughtfully filled with different beauty products from across the globe. Prepare to discover lotions, mists and more from luxury organic brands. ● Prices vary, aevibox.com
WE LOVE!
Stretch and smile
Share the funny side of this cheeky exercise/yoga mat with the rest of your class (just turn it over so your instructor doesn’t see!). The ‘After This We’re Getting Pizza’ slogan had us chuckling (and craving a pizza, of course) – it’s all about balance, after all. ● £27.95, prezzybox.com
Hot tips and tricks to boost your energy, style and cash flow
Shiny new stationery! If you’re as excited as Team WF about stationery, you’ll love Nuuna’s iridescent notebooks from the Pearl collection. Featuring high-quality paper, these premium notebooks deserve a place in your life, we think. ● From £14.50, stonegift.com
full style
Giving our iPhones a run for their money in the style stakes is the Besiter Mercury power bank. The sleek, slim-line battery charger boasts 10,000mAh MFI, which charges an iPhone four times or a Galaxy S6 two and a half times. Choose from classic white and gold or black and grey colourways. ● £34.99, kavson.co.uk
Did you know? Napping for up to 30 minutes after having lunch can reduce stress, enhance performance and boost your alertness, memory and mood. If you’re prone to the afternoon slump, allow yourself at least 20 minutes of post-lunch shut-eye. We’ll be hiding under our desks…
20 womensfitness.co.uk | October 2016
WORDS: LISA NGUYEN SOURCE: SPANISH SOCIETY OF PRIMARY CARE PHYSICIANS
lovelife
Full power,
Named Best Buy Juicer 2016
in The Independent... Again! The L'Equip 215 XL Juicer has beaten the competition to claim the title 'Best Buy Juicer' for a second time in The Independent.
More Juice - Less Waste - ÂŁ99 Get 10% off yours with voucher code XL10 www.ukjuicers.com
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ESSENTIALS A
A DARK SIDE?
Q
I love my morning coffee. Is it really that bad for me?
A
The only time coffee is technically bad for you is when you drink too much of it or you are using it as a pick-me up – then you need to look at your diet. But studies have shown that moderate (black) coffee consumption has been linked to a reduced risk of cancer and stroke – so carry on sipping!
FOOD SWAP
If you’re a bit of a sandwich fiend, swap your white bread for a slice of rye and make an open sarnie. White bread has dubious nutritional value and contains at least 10g more carbohydrates than rye bread. Rye bread is also high in fibre – so it helps to support a healthy digestive system.
Check out the beautiful Instagram account of Rie Jameson, dedicated to the most scrumptious unrefined, plant-based, wholefood recipes covering breakfast, desserts and ‘all things sweet and delicious’. Try this recipe:
CHOCOLATE & VANILLA ICE-CREAM SUNDAES
1
Nourishing news and nutritional know-how
Blend the coconut cream, frozen bananas and vanilla bean paste in a high-powered blender until you have a thick ice-cream consistency. Spoon into two sundae glasses. Then put the raw cacao powder, coconut oil and maple syrup in a small bowl and rest over a saucepan of boiling water. Stir well until all of the ingredients are evenly combined and you have a silky, rich chocolate consistency. Drizzle over your ice-cream sundaes, top with hazelnuts and chunks of raw chocolate, then sprinkle with raw cacao nibs.
2 3
CHEAT SHEET: FODMAPS
22 womensfitness.co.uk | October 2016
@papaya_sunshine
Ingredients (serves 2) ● 4 large sliced frozen bananas ● 1tbsp vanilla bean paste ● 125g cold coconut cream ● 2tbsp raw cacao powder ● 2tbsp coconut oil ● 2tbsp pure maple syrup
fitfood FODMAPs is actually an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Basically, these are a collection of simple and complex carbohydrates (sugars) that may cause bloating, pain or diarrhoea in those who have a sensitive gut or suffer from IBS. So, removing some or all FODMAP foods from the diet may provide some relief.
Insta-feeds we love!
4
TOP TIP!
Stir a teaspoon of organic coconut oil into your coffee for an extra energy boost and to help support your immune system. Coconut oil contains lauric acid, which has anti-microbial properties that can help keep bugs at bay.
WORDS: NICOLA SHUBROOK SOURCES: BMCCANCER. BIOMEDCENTRAL.COM AND CIRC.AHAJOURNALS.ORG/CONTENT
Q
G H IN FIBR
E
Pasta
HI
IN PROTE I
N
H HIG
re-invented!
Explore Asian’s ridiculously nutritious range of organic gluten free bean pastas might cook like regular wheat pasta but amazingly has 4 times the protein and ďŹ bre with only a third of the carbs, and best of all
tastes simply delicious!
Choose from: Edamame & Mung Bean Fettucine, Blackbean, Edamame or Soybean pasta shape. Available from selected branches of:
IT TAKES BALLS TO GO FOR LONGER
WORK
WORKOUTS
EVERYTHING IN BETWEEN
WWW.BOUNCEFOODS.COM
ESSENTIALS
A natural winner
Eating clean while getting fit? Go one step further by trading your protein supplement for the PhD woman Natural Protein powder. The new addition to the PhD woman range contains a natural blend of greens, berries and other superfoods – and no gluten and dairy. The only problem? Choosing between chocolate or vanilla.
DID YOU KNOW? Hemp is one of the most nutrient-dense foods available, containing 65 per cent protein (more than any other plant) and high in the essential fatty acids omega-3 and -6. Since the seeds don’t need to be soaked or sprouted either, hemp is the easiest way to boost your meals (and health). Simple ways to add it to your diet are through smoothies, pancakes, granola and even salads.
● £24.99 for 600g, phdwoman.co.uk
greenscene Be stylish and sustainable with our planet-friendly tips
WORDS: LISA NGUYEN PICTURE: SHUTTERSTOCK SOURCE: PLANETHEMP.CA
FOOD CORNER
3
of the best new snacks
Coco loco
If you’ve transitioned to a meat-free diet, but still get the pangs for those ‘meaty’ flavours, we’ve got a snack that’ll satisfy the cravings. You can now get coconut ‘jerky’ in Spicy BBQ and Teriyaki flavours, thanks to MightyBee. All flavours are free from gluten, refined sugar, dairy and preservatives.
There’s a chocolate and hazelnut one too. Amazing! ● £1.80 for 15g,
Whole Foods Market
Take the biscuit Whether you’re a dunker or just enjoy a sweet crunchy treat, you can now do it guilt-free with Rhythm 108’s Ooh-la-la Tea Biscuits. Both Lemon & Ginger and Chocolate Hazelnut
varieties are free from dairy, gluten and refined sugars - they’re as good as they look! ● £1.30 per pack,
planetorganic.com
On a roll
In the Nood have
stripped it back (sorry!) to the old days of making your own snacks. This readymade (but entirely natural) energy-ball mix comes in three different flavours: Simply Cacao, Crunchy Cacao and Orange and Cacao. It’s the new Salt ’n’ Shake! ● £7.99 (makes 7),
inthenood.com
October 2016 | womensfitness.co.uk 25
ESSENTIALS Style made simple The Jackson Biker Jacket by gorgeous new yoga label Ana Heart is an ideal plane companion. It’s comfy enough to nap in, stylish enough to rock through arrivals and pretty much goes with anything.
● £120, anaheart.co.uk
traveldiary Your passport to dream destinations, suitcase essentials and active escapes
Carry-on kit we love
Board the plane armed with these must-haves for a fuss-free flight
Ingredients 1 Nature’s Coconut Body Mist
A quick spritz of this subtle scent will be enough to quash all paranoia of smelling like a stuffy plane in a flash.
● £1.50, marksandspencer.com
Bye-bye bites
Keep insect bites at bay and make sure a golden glow is all you bring back with you from your trip away. This Insect Bites Formula Travel Pack is complete with a mosquito killer, insect repellent and soothing spray for when that dreaded itch strikes. ● £7.50, marksandspencer.com
Post-summer sun Missed out on a summer holiday? Chateau Lou Casteou in the south of France has announced autumn dates for Body Tonic, its luxury fitness retreat. Working out to a backdrop of breathtaking coastal and mountain views with chateau accommodation and yummy food? Sounds like the perfect guilt-free getaway – with a side order of indulgence.
● From £1,350pp, 12-16 October, loucasteou.com
Flight 001 2 Carry-On Toiletry Bag
Tired of transferring liquids in and out of those fiddly plastic bags? Say hello to your new TSA-approved toiletries bag.
WORDS: AMANDA KHOUV
● £15, bearandbear.com
3 Pop Up Brush
Tame that plane-nap mane with this compact brush that folds away to save space. The mirror will come in handy, too.
● £1.59, Superdrug
October 2016 | womensfitness.co.uk 27
EXERCISE
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
30 Class on trial // 31 #GLUTEGAINS // 38 Meet your (workout) match 42 Raise the bar // 46 The front squat // 48 Get primed to lift // 52 #fit // 53 Reviews
CALLING ALL COUCH POTATOES! We all have those days where we put our feet up and enjoy a box-set, but a shocking statistic from a recent study shows that half of Brits are doing no exercise at all. The study by YouGov and Predator Nutrition, which looked at the lifestyle habits of more than 2,000 men and women across the UK, revealed that 50% of women and 45% of men do no cardio exercise whatsoever, while 73% of women and 64% of men don’t do any strength training. Looks like it’s time to swap those fluffy slippers for trainers and get your body moving!
October 2016 | womensfitness.co.uk 29
EXERCISE ‘P90X Live works every muscle group to within an inch of its life, so it’s safe to say you’re getting a solid workout’
P90X Live
We try the ultimate strength-cardio mash-up WHAT IS IT? You may have already heard of Tony Horton and his infamous P90X workout programme, but things just got a little more interesting. Riding on the fame of the 2003 DVD workout series, P90X Live takes the DIY model into the studio with pumping music and floor-to-ceiling mirrors. Combining bodyweight movements, weighted exercises and some serious cardio, the totalbody strength, cardio and conditioning class is a true body-blaster. It’s broken into four 12-minute blocks: Cardio X, Lower Strength, Upper Strength and X Core, using simple but effective exercises in HIIT format. Expect gruelling triple sets of log jumps, frog jumps and 180 burpees, and burning intervals of renegade
row press-ups, lateral to frontal raises and biceps curls – with little rest in between.
WHAT ARE THE BENEFITS? P90X Live works every muscle group to within an inch of its life, so it’s safe to say you’re getting a solid workout. It’s constantly varied: the breakdown of blocks mean you never lose pace or focus, while the variation of movements keeps you on your toes. It’s great if you’re short on time and looking for an effective all-over workout.
HOW HARD IS IT? It’s not easy, but it’s not meant to be! In the Lower Strength block, for example, each set is performed twice, first with eight sets per
DO IT YOURSELF After a quick warm-up, try performing three jumping exercises like frog jumps, burpees and squat jumps back to back for a minute each. Rest for a minute then repeat twice more. Then follow that with lower-body work like lunges, squats, split squats and glute bridges (alternate weighted and unweighted moves), doing 10 reps of each for two minutes, then the same for double the reps in four minutes. For the upper body, do 30 seconds on, 15 seconds off for five sets – press-ups, renegade rows, shoulder presses and lateral raises. Don’t forget the cool-down! move to be completed in two minutes, followed immediately by 16 reps per move for four minutes. A typical set includes front squats, ski hoppers, reverse lunges and depth charges, and finishing means holding a sumo squat for the remaining time… you get the idea.
WHERE IS IT? Alex Fitness, west London. Membership starts from £45 per month. Go to alexfitness.co.uk for more information.
ERICA’S VERDICT
‘An all-over body workout that constantly keeps you guessing. It’s got the ultimate variety and group atmosphere to keep you engaged and challenged as you push past plateaus and meet your goals. Beware of the DOMS, though...’ 30 womensfitness.co.uk | October 2016
WORDS: ERICA BUSH PICTURES: IAIN REID, BEANOTOWN PHOTOGRAPHY
CLASS ON TRIAL
EXERCISE
#GLUTEGAINS Buns of steel aren’t the only benefits of this workout from Insta-star Zanna van Dijk. Expect to radiate confidence, too
L
ooking at Zanna van Dijk’s Instagram feed, you’d think that she’s lived and breathed fitness her whole life. But what makes the health and fitness blogger, Instagrammer and all-round ‘influencer’ so relatable is that she really is just like the rest of us. ‘I actually hated exercise at school and would find any excuse to avoid PE,’ she reveals to WF in an exclusive interview. ‘I only started getting into it at university. I heard about the benefits of eating well and training and decided to give it a shot.’ And if you thought she took to it like a duck to water, think again. Like the rest of us, Zanna made mistakes along the way. Now? She’s a full-time fitness professional working as a personal trainer – not to mention one of the most popular health and fitness bloggers and Instagrammers out there, with 115,000 followers and counting. She puts her success down to passion, consistency and realness: ‘I have a no-nonsense approach to social media, fitness and life,’ she says. ‘There’s no smoke and mirrors and I’m very honest about my lifestyle.’ For anyone who’s kept their ear to the ground with fitness trends for a while now, it’s impossible not to have noticed the fast pace at which the industry has changed since the rise of social media. Trends come and go – but it seems that bloggers and influencers
are definitely having their time. Zanna is riding the wave better than any of them, proven by the launch of #GirlGains – an online community she cofounded with fellow social media influencers Tally Rye and Victoria Spence. ‘It’s for women who are interested in bettering themselves in all areas of their lives, not just fitness,’ explains Zanna. ‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves.’ And judging by the turnout at their events, the number of followers they have on Instagram and the use of their hashtag #GirlGains, they’re doing just that. For someone as driven as Zanna, though, that’s still not enough. ‘We’d like to see #GirlGains spread across the world, to reach as many women as possible and to be able to have a positive impact on their self-worth, ambition and happiness.’ Having just launched an activewear collection in collaboration with Sports Philosophy as well as preparing to launch her book Strong (set to hit the shelves in December), it looks as if Zanna is right on track. Inspired? Try Zanna’s workout, which focuses on combining weights to strengthen and tone your legs and butt with HIIT to make you sweat. Just what the doctor ordered. October 2016 | womensfitness.co.uk 31
EXERCISE HOW TO DO IT
SUPERSET 1: GOBLET SQUAT WITH PULSE
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE
Technique ➤ Holding a weight at your chest, step your feet a little wider than hip-width apart and point your toes ever so slightly outwards.
➤ Sit back and
down into a squat and do a small pulse at the bottom of the movement. ➤ Push up through your heels and squeeze your glutes. Repeat.
REPS: 10
Perform the allotted reps for both moves in Superset 1, back to back. Rest for 60 seconds then repeat for the next set. Do three sets in total. Once all sets are complete, do the same for Superset 2, then 3, and finally 4. Increase weights in accordance with experience level.
SAFETY TIP Keep your chest high and don’t collapse forwards
32 womensfitness.co.uk | October 2016
KIT YOU’LL NEED:
• Bench • Kettlebell
JUMP SQUAT
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤ Step your feet a little wider than hip-width apart and point your toes ever so slightly outwards. ➤ Squat down and, as you come back up, explode into the air and jump off the floor. ➤ Land gently back into a squat position and repeat.
REPS: 15
‘This focuses on combining weights to strengthen and tone your legs and butt, with HIIT exercises to make you sweat’
SAFETY TIP Be careful not to let your knees collapse in as you lower
October 2016 | womensfitness.co.uk 33
EXERCISE SUPERSET 2: KETTLEBELL SUMO DEADLIFT
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE, BACK Technique ➤ Holding a weight with arms extended towards the ground, step your feet much wider than hip-width apart with your toes pointing outwards. ➤ Bend at your hips and knees to lower the weight down towards the floor. ➤ Push up through your heels to stand up slowly and with control, and squeeze your glutes together at the top.
SAFETY TIP Keep a flat back as you lower – try not to collapse in
REPS: 10
PLANK JACK DONKEY KICK
Areas trained: GLUTES, HAMSTRINGS, CORE, SHOULDERS Techni Technique ➤ Star Start in a plank position on posi your forearms, feet together. ➤ Jump both your legs l out to the th side, then back b in.
➤ Jump to kick
your feet back towards your glutes. ➤ Return to a plank position and repeat.
REPS: 15
34 womensfitness.co.uk | October 2016
SAFETY TIP Keep your core engaged throughout
SUPERSET 3: BULGARIAN SPLIT SQUAT
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE
REPS: 10 EACH SIDE
Technique ➤ Holding a dumbbell in each hand stand in front of a step or bench and place one foot on it. ➤ Bend your knees to lower yourself with your back leg elevated, sitting back and down as you do so. ➤ Engage your core and push up through your front heel with control to return to the starting position, then repeat.
SAFETY TIP
Keep your torso upright and shoulders square throughout
‘I have a nononsense approach to social media, fitness and life,’ Zanna says. ‘There’s no smoke and mirrors’
JUMPING LUNGE
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤ From standing, jump up into the air and land in the bottom of a lunge position, with both knees at right angles and your back knee hovering just above the floor. ➤ Jump up to explode out of this and switch your legs in mid-air, landing in a lunge with the opposite leg in front. ➤ Repeat.
SAFETY TIP
REPS: 10 EACH SIDE (ALTERNATING)
Keep your core engaged and your back straight
October 2016 | womensfitness.co.uk 35
EXERCISE CRAB KICK
Areas trained: CORE, ARMS, GLUTES Technique ➤ Sit on the floor with your hands behind you and legs bent in front of you, feet flat on the floor. ➤ Lift your bum off the floor, engage your
core and then kick one leg into the air, as shown. ➤ Explode out of this kick and switch legs in mid-air. Alternate these jumping kicks.
SAFETY TIP Keep your shoulder blades engaged and neck long – try not to hunch
36 womensfitness.co.uk | October 2016
REPS: 10 EACH SIDE (ALTERNATING)
‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves’
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER
SUPERSET 4:
GET THE LOOK
CLOTHING: Top, Zanna’s own; Lorna Jane leggings, £69, lornajane.co.uk; Asics 33 DFA 2, £100, asics. co.uk KIT: Mat, agoy.co.uk; bench, reebokfitness. info; kettlebell, gorillasports.eu
WEIGHTED GLUTE BRIDGE
Areas trained: GLUTES, HAMSTRINGS, CORE Technique ➤ Lie flat on the floor with feet close to your glutes, holding a weight on your hips. ➤ Lift your hips off the floor, pushing up through your heels. ➤ Slowly lower yourself back towards the floor. Repeat.
REPS: 10
HOT TIP
At the top of the movement squeeze your glutes together for maximum activation
Get Zanna’s look
We love Zanna’s activewear collaboration with Sports Philosophy. Not only does the gear look the part thanks to stylish prints and sleek panelling, but it’s perfect for girls who want to hit the gym hard. Comfort, support and durability? Check, check, check. ● ZVD x SP Sports Bra, £49; ZVD x SP Leggings, £85; both sportsphilosophy. com October 2016 | womensfitness.co.uk 37
EXERCISE Meet your(workout)
Training reached a plateau? Challenge your body with a new activity and you’ll notice the difference, says Lisa Nguyen
T
here are those who stick to the one sport or exercise they know and love, and others who like to try a bit of everything. While it is rewarding to have a sport or class that you love more than anything else, your ability to progress in that discipline will be limited by your lack of training in others. Why? The more we practise the same thing, the better we become at it, without having to use as much energy as we needed before. Using less energy to work out might sound great, but, less work actually means less activation of our muscles and metabolism. ‘The body needs to be challenged continually in new ways – with cardio work, and in terms of flexibility, fluidity and strength – for it to carry on advancing,’ says Jessica Stewart, yoga teacher at Centric: 3Tribes. This is why primal and HIIT workouts have become so popular in the last few years; both are very different methods but are designed to push the body in different ways throughout the session. To help you get more from your workouts we’ve asked the experts to play matchmaker and pair one exercise style with another to push (and support) your body. Whether you’re looking for a new class, or feel like your progression has slowed right down, now might be a good time to try another activity. The matches might surprise you…
38 womensfitness.co.uk | October 2016
Pair: cycling with Pilates
Pilates can help you find and activate the muscles you’ve never felt before when cycling. Not only will it strengthen your core and leg muscles, it will also increase your range of motion, helping to reduce any risk of injury that may be caused from repetitive strain.
Expert view
‘Pilates is a great choice to help you to improve your power, speed, coordination, balance and flexibility. When selecting exercises from the Pilates repertoire, you’ll want to pay special attention to those exercises that fine-tune your alignment, balance muscle strength and improve your upper-body stability. Since cycling involves movement primarily on the sagittal plane (think front/back movements), you’ll also want to include exercises with rotation and side bending.’ Dawne Likhodedova, owner of bePilates
Train at: Studio Lagree
This Stateside company has made its way across the pond and has proved a sweaty success with Brits. Working your slow-twitch muscles into overdrive, while maintaining a controlled pace, The Lagree Fitness Method is designed to deliver fast results. Expect to burn some serious calories on the Megaformer, while developing and
toning muscles that you haven’t even felt before. ❒ studiolagreeuk.com
Pair: running with core work
Whether you’re a 5K lunchtime runner or a seasoned marathoner, you need to remember to strengthen more than just your legs. Runners are typically referred to yoga to help mobilise and alleviate pain in joints and muscles, but core work also promotes good form.
Expert view
‘A great exercise to do alongside running is core training, as it helps you to avoid injury. Your torso is your powerhouse, so keep it strengthened to help drive your arms and legs as you run. Swap a couple of runs a week for some deep core conditioning.’ Lucy Wyndham-Read, YouTube fitness expert for Nelsons
Train at: Third Space
The luxury health club offers a timetable that’s packed with strength and conditioning classes, available across four central locations in London. We recommend the TRX classes (which are available at both the Marylebone and Soho locations) for an effective all-over bodyweight session that’ll have you running towards a new PB. ❒ thirdspace.london
‘The body needs to be challenged continually – with cardio work and in terms of flexibility, fluidity and strength – for it to carry on advancing’ October 2016 | womensfitness.co.uk 39
EXERCISE Expert view
‘Boxing builds wonderful power and strength in the upper body, but can lead to a tightness in the neck and shoulders if not balanced out correctly. Your yoga practice will help relieve the muscular tension, and realign your shoulders to help maintain good posture.’ Chris Magee, head of yoga at Another Space
Train at: Fitness First
Les Mills’ BODYBALANCE combines yoga, Pilates and tai chi and can be challenging, burning up to 300 calories in 45 minutes. Plus you’ll leave feeling centred, stretched and balanced. ❒ fitnessfirst.co.uk
Pair: High-intensity with low-impact
While many HIIT classes incorporate high-impact moves (such as burpees) to push you, these can stress your joints. You can get your heart rate just as high by doing low-impact moves (try the rowing machine) without putting yourself at risk.
Expert view
‘Incorporating low-impact exercises can be very easily achieved, allowing participants of all fitness levels to reach their desired goals. If you have access to a gym, jump on a bike or rowing machine, pedal or row fast for brief bouts and take a recovery. Lift weights but shorten your recovery time. If you don’t have access to a gym, find a hill and walk fast, find some stairs and climb them briskly. Use closedchain bodyweight exercises like squats and press-ups in an upper body/ lower body format to get the heart rate elevated.’ Matt Bolam, Speedflex trainer
Train at: Virgin Active
Switching to low-impact exercises doesn’t make your workout any less effective. Try Virgin Active’s Power Plate class, which combines cardio and free weights on the vibrating platform to maximise muscle stimulation. Just as tough, minus the injury risk. Plus, a 20-minute session burns 200 calories. ❒ virginactive.co.uk
TRIPLE THREAT
Try something new or challenge yourself to a double session at these multiple-class gyms
CENTRIC: 3 TRIBES, NORTH LONDON Connect your mind and body at new boutique concept studio Centric: 3Tribes in the three complementary classes: Warrior (interval), Rider (spin) and Zen (yoga). ❒ 3tribes.co.uk
BLOK, EAST LONDON
There may be only two studios, but this boutique gym offers more than 25 different classes, ranging from boxing and functional to dance and barre. ❒ bloklondon.com
CORE COLLECTIVE, WEST LONDON
This polished gym offers plenty of class options including Resistance (TRX), Accelerate (spin), Velocity (interval) and more to suit your every mood. ❒ core-collective.co.uk
40 womensfitness.co.uk | October 20162016
Fit for purpose Three of the best buys to help you push your workout further GO WILD
Featuring responsive cushioning and Flywire cables to keep your feet snug and stable, the Nike Air Zoom Pegasus in ‘Jungle Pack’ was designed for wild runs. ❒ £100, store.nike.com
ROLL OUT
Use your hands and feet to engage all of your core muscles with the intense GoFit Extreme Ab Wheel. ❒ £47, uk.bodybuilding.com
BE PREPARED
Move comfortably and confidently in the Lucas Hugh Selva Racerback Fitted Tank. ❒ £130, lucashugh.com
PICTURES: SHUTTERSTOCK
Pair: boxing with yoga
If you box, yoga can work wonders as an additional fitness session. Time-poor? It’s worth substituting one of your training sessions for yoga instead, as stretching out your muscles won’t just prevent injury, it will also leave you feeling stronger and more prepared for the next session.
A snack that won’t knock you off track.
Until now, the only crunching you’ve been doing has been on the gym floor. It’s about time you got a little taste bud satisfaction that won’t slow your workout goals. Nudie Snacks premium toasted coconut chips give you that crunch you haven’t had since you cut out crisps. Even better, they’re high in fibre, free from gluten and avoid trans fats just as much as you do.
EXERCISE
Raise the
barre Sweat and sculpt your way to your best body with this ballet and Pilates fusion
A
lthough most of us aren’t blessed with the elegance, poise and skill of a ballerina, we can still take inspiration from the work they do! Xtend Barre – the ballet-focused workout you need to know about – takes guidance from this work, but adds an element of Pilates and cardio, too, so the average woman looking to get in shape can still benefit. ‘Xtend Barre is Pilates and dance,
amplified,’ says Catie Miller, the founder of Xtend Barre London. ‘It’s an adrenaline-filled workout that strengthens, lengthens and chisels the body.’ While it might not get you ready to audition for Swan Lake, it will give you flexibility, balance and core strength. We’ll take that. If you’d like a taste of the class, try Catie’s workout over the following pages. All you need is a ‘barre’ – the back of chair will do the job nicely.
42 womensfitness.co.uk | October 2016
HOW TO DO IT Perform the allotted reps on each side for each move, taking brief rests only where necessary. Once a full set of each move has been completed, go back to the start to begin the next set. Beginner: 2 x 8 reps Intermediate: 3 x 8 reps Advanced: 4 x 8 reps
KIT YOU’LL NEED:
• 2 x dumbbells (optional) • Barre/chair PLIÉ TENDU
Areas trained: GLUTES, QUADS Technique ➤ With feet wide, bend your knees into a plié as you take your arms wide into second position.
➤ Move your weight
to your right foot as you extend your left leg to the side and ‘tendu’ (point) the left foot to
the floor. Engage the right seat muscles and left quads as you extend. Now lift the leg off the floor, and lower.
➤ Repeat on the
other side.
HOT TIP
Advance the movement by lifting your leg even higher
HUG AND CARRIAGE
Areas trained: CHEST, SHOULDERS, GLUTES Technique ➤ Place your heels together – hold a dumbbell in each hand if you want a challenge. With toes turned out and knees bent, bring your arms to a first position (hands together in
front of your chest and elbows soft). ➤ Keeping elbows high, open your arms to second position (out to the sides) and step out to the side, knees bent. ➤ Bring back to the start and repeat.
SAFETY TIP Keep a strong, upright posture with your shoulders back
PLIÉ PIVOT
Areas trained: GLUTES, QUADS Technique ➤ With feet apart, bend into a plié with your arms out to the sides in second position. ➤ Lift your right heel up to pivot as you turn into a side lunge, with both knees at right angles. ➤ Pivot back to the start and repeat.
SAFETY TIP Keep your hips square while in the lunge
October 2016 | womensfitness.co.uk 43
EXERCISE
GET THE LOOK
CLOTHING: Nike bra, £28, nikestore.com; Zakti leggings, £32, zaktiactive.com KIT: Mat, agoy.co.uk
PIROUETTE PREP
Areas trained: GLUTES, QUADS, HAMSTRINGS, SIDES, SHOULDERS SAFETY TIP
Technique ➤ Stand with your feet turned out, and your left hand on the barre for support. ➤ Extend your right leg out behind you, hinge forwards slightly at your hips and extend your right arm up and forwards as you bend your left leg. ➤ Come into an upright position, extend your left leg and go onto your tiptoes. Bring your right foot to your left knee, your right knee turned out. ➤ Return to the start and repeat.
Don’t let your upper back round as you hinge forwards
‘While it might not get you ready to audition for Swan Lake, it will give you flexibility, balance and core strength’
PARALLEL 4TH LUNGE PASSÉ
Areas trained: GLUTES, QUADS, HAMSTRINGS your back foot to your left knee, right knee turned out. ➤ Plié back into the lunge. ➤ Extend up onto the front leg again, your foot still flat.
44 womensfitness.co.uk | October 2016
As you do this, kick your right leg in front of you, as high as you can while keeping your hips square. ➤ Go back into the lunge ready for the next rep.
SAFETY TIP Keep your torso upright throughout
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK
Technique ➤ Start in the bottom of a lunge position, left foot in front, holding a barre with the left hand for balance if you need it. ➤ Extend, bringing
SIDE LEG LIFTS
Areas trained: GLUTES, HAMSTRINGS, SIDES Technique ➤ Begin standing with your left hand on a barre to the side for support. Place your right hand on your hip and extend your right leg out to the side, your left leg soft.
SAFETY TIP
➤ Tap your
Keep your spine long and shoulders away from your ears
right toe on the floor, then lift it up to the side without tilting your hips. ➤ Tap it back to the floor and repeat.
PASSÉ ABS
Areas trained: STOMACH, SIDES
Technique ➤ Sit on the floor, leaning back on your forearms. Have your legs at right angles, off the floor.
➤ Bring your right
foot to your left knee and extend your left leg away diagonally. ➤ Lower your legs until they are
almost on the floor. ➤ Bring your legs back to the start and repeat.
SAFETY TIP
Keep your lower back pressed into the mat throughout
ALL FOURS CORE CONTROL Areas trained: CORE, GLUTES
Technique ➤ Start on all fours with your hands under shoulders and knees under hips. ➤ Keeping a right angle at your knee, lift your right leg until your lower leg is perpendicular to the floor. ➤ Lower to tap the floor then lift it out to the side without tilting your hips. ➤ Lower to tap and repeat on the other side.
SAFETY TIP Brace your core to keep a strong position, with a natural arch in your lower back
October 2016 | womensfitness.co.uk 45
EXERCISE
The front squat
: XXXXXX
Looking to shake up leg day? Switching from a back squat to a front squat could drag you out of that plateau centre of gravity and increased levels of knee flexion involved in a front squat, the use of the quads is far greater,’ says Dan Lawrence, strength and conditioning trainer and Train2Win coach. Although both back and front squats recruit very similar muscles, the front squat actually has many different benefits. ‘If you have a history of
knee or spinal issues the front squat would be a safer alternative,’ Dan says. ‘This is because the back squat has greater compressive forces on the spine and knees.’ Due to the bar placement, the muchneglected front squat also calls upon much higher
levels of core activation and trunk stability to maintain an upright posture throughout the movement, providing a challenge for
THE FRONT SQUAT
MEET OUR EXPERT
Areas trained: QUADS, CORE, GLUTES Technique ➤ With the bar resting across the base of your neck/clavicle area, hold it in place with palms up and elbows high. You can retrieve this from a rack if you’ll be lifting heavy. ➤ With feet shoulderwidth apart, take a deep breath in, brace your core and bend at the knees and hips while keeping your torso as upright as possible. Come down as deep as you feel you can. ➤ Push back up to the start position, maintaining a solid trunk and core throughout, and drive your hips forwards to lock out your glute muscles at the top of the movement. 46 womensfitness.co.uk | October 2016
the torso. Before you do a front squat, remember to warm up properly using mobility drills.
SAFETY TIP
Don’t allow your knees to collapse inwards – keep them tracking over your toes
Dan Lawrence is an award-winning personal trainer and strength and conditioning coach to international boxer George Groves, as well as models including Stephen James (@whoiselijah) and Rosie Jones (@1RosieJones). Check out Dan’s Instagram pages @Perform365 and @Train2WinBoxing and website Train2WinBoxing for workout videos and training information.
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK CLOTHING: MARIE MEILI BRA, £20, VERY.CO.UK; ROXY SHORTS, £30, ROXY-UK.CO.UK; NIKE FREE TRANSFORM FLYKNIT, £125, NIKESTORE.COM KIT: BARBELL, PHYSICALCOMPANY.CO.UK
W
hen it comes to lower-body workouts, the back squat almost always makes an appearance. But when the time comes to shake things up, rev up your results and get your body guessing, the front squat is one of your best bets. ‘Due to the weight distribution of the front bar placement, shift in your
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EXERCISE
Get primed to lift
‘If you can move more comfortably then you will be far more confident in everything you do, whether that’s gym-based or doing everyday tasks’
Want to lift weights to your full potential? All it takes is this 10-minute warm-up…
M
ost people are aware of the benefits of weightlifting these days. But how do you make sure you’re doing your lifting routine justice? Some of us might throw caution to the wind and speed through our pre-lifting warm-up with little care (that’s if we even bother with one), but according to strength and conditioning coach Dan Lawrence, a mobility warm-up could do much more for your results than you think. ‘From a safety point of view, mobility is key because having a good range of motion of the joints helps you to execute movements safely and optimally,’ he explains. ‘Put simply, if you carry out an exercise under load but your body can’t get into the correct position comfortably, it will seek a compensatory movement pattern to get there.’ Not only might this cause imbalance in the body – increasing the chances of injury – but it also means that you’re not getting what you want out of the exercise. ‘Focusing on mobility helps to prevent limited range of motion or injuries before they arise, so think about how a joint moves and mimic that action,’ Dan elaborates. ‘We 48 womensfitness.co.uk | October 2016
all tend to know where we require more movement, so spend a bit more time on those areas.’ Focusing on mobilising yourself properly in a warm-up can also boost performance, which means better results. ‘Mobility work will also fire up your central nervous system, which will allow you to lift more with a better technique,’ adds Dan. ‘By elevating your heart rate prior to heavy lifting, you won’t put the body under too much initial stress.’ Don’t wait to be struck by an injury before you take notice of your body’s weak and tight spots. Doing this sequence before you lift weights will increase your range of motion over time, so you’ll be able to nail positions that weren’t possible before. ‘If you can move more comfortably then you will be far more confident in everything you do – gym-based or doing everyday tasks,’ says Dan. ‘Mobility should be proactive, not reactive!’
HOW TO DO IT Spend 10 minutes going through the exercises. You should be increasing your range of motion over the course of the sequence itself as well as each time you perform it. Spend more time on areas that are problematic to you and the moves that apply specifically to the strength workout that follows.
HOT TIP
CLOSED-CHAIN ANKLE DORSIFLEXION WALL DRILL WHY? If your ankle mobility is restricted, this will affect your squat technique Technique ➤ Stand facing a wall, feet at least four inches away from the wall.
Over the weeks, slowly increase the distance your toe is from the wall as the knee comes forwards. Measure your progress over four weeks
➤ Keep your heels
firmly fixed on the floor and push your knees towards the wall without allowing the arches of your feet to collapse.
LEG SWINGS WHY? To warm up and dynamically stretch the hip extensors and flexors, adductors and abductors, which get tight from sitting
➤ Once you
are stable, swing one leg forwards and backwards, gradually increasing the range of motion after the first few reps. ➤ Then do the same laterally, swinging the leg in front of the body and out to the side.
Technique ➤ Holding onto a stable surface or wall with one hand, stand with feet shoulderwidth apart.
HOT TIP
Try not to control the movement too much – let it swing as far as is comfortable
WALKING LUNGE WITH ARM DRIVE WHY? To prepare the glutes, quads and hips for lower body lifts, and to mobilise the hip flexors Technique ➤ Stand up straight with your feet shoulderwidth apart. ➤ Step forward into a lunge, bringing both knees to a 90-degree angle
until the back knee hovers just above the floor. Focus on a clean landing and good foot position. ➤ As you move down, drive the arms up straight above your head to open the hips. ➤ Drive back up to the start position, before changing legs for the next rep.
SAFETY TIP Don’t overarch your lower back as you drive your arms up
October 2016 | womensfitness.co.uk 49
EXERCISE LUNGE AND THORACIC ROTATION WHY? To prepare the hips, glutes and quads while improving mobility in your thoracic spine (uppermiddle back area) Technique ➤ Stand with your feet shoulderwidth apart. ➤ Step forwards into a lunge with your left leg. Using your left hand to apply a
small amount of force just above your knee, open your opposite arm into a high diagonal position (around two o’clock) and follow it with your eyes. ➤ Stand back up by bringing your back foot forwards to meet the front, before repeating on the opposite side.
SAFETY TIP Keep your spine long and maintain a good posture
ANKLE GRABS WHY? To raise your core temperature and open up your anterior chain (hips and quads)
SAFETY TIP
Focus on pushing your hips forward as you do this move
Technique ➤ Stand with your feet shoulder-width apart. ➤ Reach backwards to grab your right ankle with your right hand while extending your opposite arm into the air and pushing your hips forward. ➤ Pause, then repeat on the other side.
LATERAL FLEXION TO ONE-LEG BALANCE WHY? To test proprioception (your spatial sense of your body) while also preparing your glutes in the frontal plane, and to work through any restrictive issues in your adductors Technique ➤ Stand with your feet shoulderwidth apart. ➤ Step as wide as possible to the side, keeping both feet flat on the ground and one leg fully extended. Bend as deep as you
feel comfortable, then gradually increase your range of motion as you get used to the movement. ➤ Drive back up, bringing the extended leg up to balance on your lead leg. Hold for one to two seconds, then repeat all reps on one side before switching to the other side.
50 womensfitness.co.uk | October 2016
SAFETY TIP
Keep your chest up and shoulders back as you lower
KIT YOU’LL NEED:
• Resistance band •Kettlebell • Barbell
GET THE LOOK
CLOTHING: Lorna Jane bra, £41, lornajane.co.uk; Bench leggings, £38, bench.co.uk; Asics FuzeX Lyte, £80, asics.co.uk KIT: Mat, agoy.co.uk
SQUAT PROGRESSION WHY? Most people feel restricted in the bottom position of a squat, so this improves thoracic mobility while preparing your hamstrings and glutes Technique ➤ Stand with your feet at approximately shoulder-width.
➤ Hinge at your hips,
keeping your legs as straight as possible. ➤ Wrap your fingers under your toes. But if you can’t get to this position while keeping your legs straight, go as far as you can with straight legs before bending your knees slightly.
➤ Shoot your bottom
toward the floor and make sure your arms stay inside of your knees while still wrapped under your toes. Drive your knees out with your arms. You should now be in the bottom position of a squat. Focus on maintaining thoracic extension.
➤ Hold this position for
as long as you deem necessary, then release one hand and extend your arm into a two or 10 o’clock position. ➤ Follow your arm with your eyes, before bringing your fingers back under your toes and repeating on the opposite side.
‘Mobility work will also fire up your central nervous system, which will allow you to lift more with a better technique’
SAFETY TIP Keep your heels rooted into the ground
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK
INCHWORM PRESS-UP WITH TRANSVERSE ROTATION WHY? This move lengthens tight hamstrings, targets your chest, triceps, shoulders, hamstrings and core while focusing on working your core through an
1
anti-rotational plane of motion Technique ➤ Stand with feet shoulderwidth apart. ➤ Place your hands on the floor in
front of your feet then walk them forwards until you’re in a high plank position. ➤ Bend your arms to lower your chest towards the ground.
2
➤ As you push back
up, rotate to extend your right arm upward. ➤ Come back into the high plank. ➤ Taking small steps with legs straight, shuffle
3
your feet as close to your hands as possible. ➤ Walk your hands forwards again into the next rep, performing the rotation on the opposite side.
SAFETY TIP
Keep your core braced throughout to prevent your hips from dropping lower than the rest of your body or over-rotating
4 9
7
8
6 5
October 2016 | womensfitness.co.uk 51
EXERCISE Knock it back
The ultra sleek, BPA-free Umoro Shaker makes leaking protein shakes a thing of the past, thanks to its rubberised seals. There’s also a nifty storage compartment so you can carry around a serving of protein powder for on-the-go mixing. Genius! ►£20.37, umoro.com
Beast mode
Print leggings are still the statement piece of the moment and when they’re practical, too, it’s a match made in heaven. Try the Run Wild Active Tight by Bellum Active – it’s quick-drying, breathable and has a waterproof back pocket. ►£55, bellumactive.co.uk
#fit
Powder power
There’s a lot of powder on the market these days, but LDNM Whey Protein 80 is high-quality stuff. The whey comes from free-range, grass-fed cows. You have to try the chocolate flavour! ►£8.99, ldnmuscle.com
The kit, gear and accessories we can’t get enough of this month
Cheap and cheerful
We’re loving Lipsy’s new leisurewear range with Vogue Williams. The Floral Crop is a firm fave – perfect if you’re looking for style on a budget. ►£18, lipsy.co.uk
Lighten the load
Keep it chic when it comes to hauling your gym kit around with Sweaty Betty’s Luxe Gym Bag. It’s lightweight, so you can carry it comfortably from workplace to workout, and the internal compartments help to keep you organised. Our favourite feature? The zip-open base to store your sweaty gear. ►£95, sweatybetty.com
Clean and lean
We know bacteria can spread like wildfire on the gym floor, but that shouldn’t put you off a sweaty session. Cornermans Good Rub is a barrier foam for the skin that prevents the chance of infection. Problem solved. ►£5.99, cornermans.co.uk
Healthy hangout
Breathe Studios in Farnham, Surrey, is the perfect pick for anyone looking for a boutique gym to whip them into shape. Try the Ride, Sculpt or Move sessions and refuel in the Nourish cafe. ►£15 per session, breathestudios.com 52 womensfitness.co.uk | October 2016
Taking your runs off-road this season? You’ll need traction, cushioning and comfort – and luckily the Pearl Izumi EM Trail N3 boasts just that. ►£99.99, pearlizumi.co.uk
WORDS: AMANDA KHOUV
Autumn adventure
EXERCISE POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰
►Free on iOS and Android, myzone.org If you’re looking for a new and exciting way to train, this is the answer. The MYZONE physical activity belt measures your heart rate with an accuracy level of more than 99%, but the complementary app (which the stats are sent to) is just as important. It’s an all-in-one fitness hub that doesn’t just track your goals and
motivate you to reach your monthly MYZONE ‘Effort Points’, it also provides a useful instant messaging platform where you can discuss a challenge or your progress with your friends and sport clubs. There’s no other app that makes you as keen to get your heart rate up, and your body pushing itself all of the time. STAR RATING:
✰✰✰✰✰ Lisa Nguyen
reviews All the latest releases tried and tested for you by team WF
READER REVIEW THE RAW FOOD NUTRITION HANDBOOK
▼
by Karin Dina £12.99, amazon.co.uk I first came across ‘raw food’ as a way of eating on a yoga retreat in Ibiza last year. It was amazing – so tasty and filling. But I had never really looked deeper into such a diet until I read this book. The first thing that appealed to me when reading The Raw Food Nutrition Handbook: An
Essential Guide to Understanding Raw Food Diets was that it doesn’t preach. Author Karin Dina doesn’t say what you should and should not do. The book is a good read for anyone interested in food and nutrition, even if you might not necessarily want to follow a strict raw-food diet. In the opening chapters the reader gets a full rundown of all categories of food – fat, fibre, minerals, carbs etc. It also
covers issues such as protein intake, calories and nutritional density. All the information is backed up by scientific research, but it is written in an easy-to-read and interesting, balanced way. The recipes included are fantastic too, and I’m looking forward to trying more in the future. Buy this if you’re interested in a healthier, more nutritious menu. STAR RATING:
✰✰✰✰✰
Becky Horsbrugh
by Nadia Narain £10.99, amazon.co.uk The queen of yoga, Nadia Narain, is back with yet another show-stopping DVD, revealing her on-point techniques and tips on incorporating yoga into modernday living. Flow Yoga Strength & Stability consists of three sessions that each involve strategies to help you feel strong, stable and balanced. Expect the flow to change as Nadia guides you through the different transitions, linking special postures with balancing poses to further align your body. Towards the end, the main focus is increasing the strength and balance that you have built into your yoga from the
▼
MYZONE
FLOW YOGA: STRENGTH AND STABILITY
combination of the earlier sessions. This is a great way to challenge yourself and notice your hard work pay off. So whether you are a newbie or a seasoned yogi, get your mats at the ready because this DVD is not only suitable for all abilities but also engaging and a whole lot of fun! STAR RATING:
✰✰✰✰✰
Hasslefree dining
Kafoodle is the ultimate app for those who suffer from food allergies or intolerances. The app allows diners to search restaurant menus while filtering their intolerance to see exactly which dishes – and where – they can eat. So handy! ►Free on iOS and Android, kafoodle.com October 2016 | womensfitness.co.uk 53
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12-PAGE SPECIAL
Happy
for life!
58 THE MOODFOOD GUIDE 60 YOUR FEELGOOD DIET 64 FIVE SMARTER SNACKS 66 METABOLIC WORKOUT
HAPPY EATERS You’re tired, grumpy and stressed. So what do you do? You reach for a ready meal and a packet of Hobnobs. The very thing you think will make you feel better will, after the immediate rush, do the exact opposite. Over these pages, we help you understand how food can control your hormones, keeping you happy, energetic and focused. The best bit? You can eat chocolate!
October 2016 | womensfitness.co.uk 57
HAPPY FOR LIFE!
The mood-food Keep your hormones balanced to feel your best, says Louise Pyne
A ‘ llow yourself a couple of squares of dark or raw chocolate to conquer cravings and boost your magnesium levels’ 58 womensfitness.co.uk | October 2016
A
lthough you can’t see them, hormones are an essential part of wellbeing. The finely controlled endocrine system helps to manage your concentration, mood, sex drive, appetite and much more. These chemical messengers send signals to and from different parts of your body to keep your organs firing on all cylinders, but when levels go haywire, they can wreak havoc on your body systems. ‘The word hormone comes from a Greek word that means “urge on”. And hormones do just that – they send signals via the blood, and their job is to trigger activity in different organs and body parts,’ explains nutritionist and author of Natural Alternatives to Sugar, Dr Marilyn Glenville. Getting the balance right is key to feeling good, so here our experts share their know-how to help you keep your hormones in check.
1
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
I’m feeling down before my period
WHY? FLUCTUATING FEMALE HORMONES PMS symptoms (caused by fluctuations in oestrogen and progesterone), usually start anywhere up to 10 days before your period is due, and if you experience full-blown mood swings, headaches, lower abdominal cramping and a general feeling of fatigue, making some changes to your diet could help to effectively blast away symptoms. ‘The most important dietary change you can make is to keep your blood-sugar levels steady: the higher your sugar intake (and caffeine, too) the more severe your symptoms are likely to be. If possible, cut out sugar and caffeine completely. Also, try to eat every three hours, as this prevents your blood sugar levels from dropping and stops the release of stress hormones, which block the hormone progesterone in the second half of your cycle,’ says Dr Glenville. KEY FOODS: If you crave chocolate when your period is due, you may be low in magnesium. Along with the usual advice of dark green leafy veg, good quality dark and raw chocolate are both good sources of magnesium so allow yourself a couple of squares to conquer cravings and boost magnesium levels. Chow down on zinc-rich pumpkin seeds to balance female hormones, along with fish and chicken, as these are high in vitamin B6 – a nutrient which helps to keep mood stable.
2
I can’t concentrate as I haven’t slept
WHY? LOW MELATONIN LEVELS Feel like you can’t function when you haven’t had enough ZZZs? Poor sleep can turn what’s meant to be the most restful part of the day into the most stressful – so rejig your sleeping habits to get your routine back on track. The hormone melatonin, which is released in darkness, is key to improving sleep. ‘Melatonin is a hormone that plays a crucial role in a healthy circadian cycle, released by the brain’s pineal gland when it starts to get dark. It prepares your body for sleep by breaking down the energetic hormones to allow us to sleep. It shuts down our brain activity, making it harder to concentrate and be physically active,’ explains nutritionist Shona Wilkinson. It is very important to keep it balanced otherwise you will find it hard to sleep. Use blackout blinds and avoid bright lights from your laptop and TV one hour prior to sleep. KEY FOODS: Make sure you have enough protein during the day. ‘High-protein foods are meats, fish, beans, lentils, seeds and nuts (choose unsalted and raw rather than roasted). Protein provides the amino acid tryptophan. This converts to the hormones serotonin and melatonin, which are needed for good sleep,’ says Shona. Avoid too much high-protein food in the last few hours before bed however, as they can be hard to digest – especially red meat and nuts.
3
I’m stressed out
WHY? ELEVATED LEVELS OF ADRENALINE AND CORTISOL Stress is a part of daily life. Millions of years ago, things were completely different. Just like wild animals, we would feel stress when we needed to run away or fight if threatened – with our bodies releasing adrenaline and cortisol whenever we perceived danger. These days however, many of us have reached a state of chronic stress. Our bodies can’t distinguish between late trains or missed appointments and out-of-control debt, or truly life-threatening stress. ‘The adrenal glands are small glands that sit on top of each kidney, and are responsible for responding to stress by producing cortisol. Cortisol tells the body to react to stressful conditions in a positive way, such as increasing
concentration and energy levels. However chronic stress can have the opposite effect, leading to adrenal exhaustion, lower immunity, anxiety and chronic diseases,’ explains Shona. KEY FOODS: Stress and anxiety can be fuelled by eating the wrong foods. ‘When the body is stressed it can crave sweet foods such as chocolate. Although these foods may give you a temporary lift by raising your blood sugar, in the longer term they will act against you by putting more strain on the adrenal glands as they try to keep your blood sugar balanced,’ says Shona. Stick to snacks that don’t elevate blood sugar levels quickly, such as nuts, as these contain some protein and good fats that will reduce your cravings. They are also a good source of magnesium, which helps with efficient energy production, while also being calming to the nervous system. ‘Houmous and oatmeal crackers are another great idea. Replacing that afternoon coffee with ginger or liquorice tea will also help,’ continues Shona.
4
I feel tired and hungry all the time
WHY? AN IMBALANCE IN THE HORMONES LEPTIN AND GHRELIN Eating well around the clock is key to keeping your energy levels regulated. Eating little and often will help to keep appetite hormones leptin and ghrelin balanced to offset fatigue. ‘Leptin and ghrelin have been found to have a major influence on our energy balance. Extensive research has shown that in obese individuals, the level of leptin is increased and that of ghrelin is decreased. They also show that obese individuals can become resistant to hunger-controlling hormone leptin. Overall, this is where the miscommunication in the body can happen,’ says Shona. KEY FOODS: Ensure you have a small meal every two to three hours that contains protein. Eat breakfast, lunch and dinner, plus one snack mid morning and one mid afternoon – for example, a hard-boiled egg, 10-12 almonds, a small can of tuna and brown rice. ‘Ensure the carbohydrates you eat are unrefined. In general terms, this means going for the whole and brown type rather than the white. This will stop those rollercoaster highs and cravings for sweet foods,’ explains Shona. October 2016 | womensfitness.co.uk 59
HAPPY FOR LIFE!
The feelgood diet Get happy in just three days with our mood-boosting diet plan
G
ot a case of the moody blues? Food has the potential to pick you up or put you down, make you feel tired or supercharge energy levels. While drastic low-calorie diets can make you feel unsatisfied and deprived, reaching for healthy foods together with being mindful about timings and food combinations, can make you look and feel fantastic. As we’ve established (see page 58) there are certain foods that can make you feel good. Some trigger chemical changes in the brain, which helps to balance all-important hormones, while other foods fend off fatigue or help keep you full, which has the added bonus of counteracting cravings. Cleaning up your diet is one of the best moves you can make to improve your mood, and the only foods we believe you should ban are the feel-bad foods – this means anything processed, including ready meals, white bread, takeaways and sugarpacked treats. As much as they might be a convenient
60 womensfitness.co.uk | October 2016
option when you’re in a hurry, these foods can bring with them lots of unwanted side effects, from bloating and lethargy to anxiety and weight gain, so try to make sure they don’t sneak onto your plate or into your shopping trolley. Instead, we want you to replace these diet derailers with power foods. We could all do with a mood-lift, or an energy or focus kick, and good-mood foods do just that. Not only are they super-nutritious but their flavours satisfy, too. To get you feeling your best ever, we’ve put together a three-day diet to whisk away mood blues, improve your concentration and ramp up your sex drive. Designed to make you feel better inside and out, the plan is only three days long – start the diet on Friday and by Monday you’ll be feeling fighting fit and ready to face whatever obstacles come your way. We’ve included the perfect balance of protein, carbs and good fats, along with a mighty dose of antioxidants and other super-nutrients to perk you up. Time to get stuck in!
‘ Designed to make you feel better inside and out, the plan is only three days long – start the diet on Friday and by Monday you’ll be feeling fighting fit’ October 2016 | womensfitness.co.uk 61
HAPPY FOR LIFE! Day 1
Day 2
BREAKFAST FRUITY BREAKFAST FOOL
BREAKFAST FLAXSEED & STRAWBERRY SMOOTHIE
Crush 50g raspberries with a fork and combine with 20g blueberries. Spoon into a Mason jar or tumbler. Combine 120g Greek yoghurt with ¼tsp vanilla extract and pour over the berries. Top with strawberries and 1tbsp pumpkin seeds.
30g almonds and two apricots
LUNCH TURKEY & SALAD WRAP
Blitz 200ml almond milk with one frozen banana, 1tbsp flaxseed, four strawberries, a pinch of cocoa powder and 1tbsp Greek yoghurt.
SNACK Turkey contains tryptophan, which is needed to manufacture the ‘happy hormone’ serotonin
Fill one wholemeal tortilla with three slices of turkey, 30g watercress, four sliced cherry tomatoes and 20g shredded cucumber.
LUNCH CHEDDAR & TOMATO MELT
Fill a large wholemeal pitta bread with 50g grated Cheddar cheese and four cherry tomatoes, sliced. Place under the grill until the cheese has melted. Serve with a large side salad.
SNACK
SNACK
Half an avocado (mashed) on a slice of seeded bread
50g cucumber sticks with 1tbsp houmous
DINNER SOY-STYLE SALMON WITH SWEET POTATO MASH AND BROCCOLI
DINNER GRILLED TURKEY AND RED PEPPERS STUFFED WITH QUINOA
Mix 1tbsp soy sauce with 1tsp balsamic vinegar and one chilli, finely chopped. Pour the soy marinade over one salmon fillet. Grill the fish and set aside. Steam one small sweet potato and mash with a fork until smooth. Serve with 100g steamed broccoli florets.
Grill one turkey breast and set aside. Cook 30g quinoa according to the instructions. One minute before it’s ready, add 20g garden peas and 40g spinach. Cut a small red pepper in half and take out the seeds. Spoon the quinoa mixture into the pepper halves and top with 1tbsp chopped cashew nuts. Place in the oven until the peppers have softened and serve together with the turkey breast.
‘Many foods can bring unwanted side effects, from lethargy and anxiety to weight gain’ 62 womensfitness.co.uk | October 2016
A banana topped with 1tbsp almond butter
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
SNACK
Flaxseed is high in stress-busting omega-3 fatty acids
Day 3 BREAKFAST POACHED EGGS ON TOAST
Poach two eggs and serve with two slices of seeded bread and one grilled tomato.
SNACK
Two oatcakes with 2tbsp houmous and four slices of cucumber
LUNCH MACKEREL AND AVOCADO COURGETTI
Peel a large courgette into ribbons. To make the creamy sauce, blend the juice of one lime, half an avocado, 50g watercress, a handful of fresh basil and 1tsp olive oil in a blender until smooth. Mix the avocado sauce into
5
cleaneating tips
the courgetti and serve with a smoked mackerel fillet and a large side salad.
Sustain results with these diet must-dos
BACK OFF CAFFEINE
SNACK
Two figs and one small pot of Greek yoghurt
DINNER HEARTY BEAN HOT-POT
If your diet is heavy in coffee, it’s time for a major rethink. Too much caffeine can play havoc with anxiety and energy levels. Green tea or matcha contain way less caffeine but still provide a pleasant energy buzz, while ginseng and rooibos tea are 100 per cent caffeine-free.
Beans are packed with fibre, which helps to curb cravings by keeping you full
Sauté ½ chopped onion, one garlic clove and one chopped celery stick. Add 250ml vegetable stock, 25g brown rice, 100g butter beans, 1tsp turmeric, one deseeded chilli and 1tsp mixed herbs, and cover until the rice and beans are cooked. Garnish with chopped parsley.
DITCH ALCOHOL
Packed with empty calories and loads of sugar, drinking alcohol can also have a negative effect on your mood, so try to keep alcohol to a minimum and choose red wine over spirits or beer – it’s a source of antioxidants.
READ LABELS
You might already look at labels for their calorie count, but it’s far more important to read the back of packets to look out for ingredients you can’t pronounce. These may include sweeteners like aspartame, sucralose or saccharin, which activate the brain’s pleasure centre without actually satisfying it – starting a chain reaction of desire for sweet treats.
1
3
colourful kitchen buys
Make mealtimes fun with these little gems
1
MAKE GOOD THINGS HAPPEN TRAVEL MUG
3
2
Cause a stir at teatime with Pip Studio’s vintage-style patterned teaspoons. ❒ £15, johnlewis.com
RED STRIPED DINNER SET
Liven up mealtimes with this 12-piece red and white
2
striped crockery set from George Home. ❒ £18, direct.asda.com
Sip a healthy brew on the go with this pretty travel mug. ❒ £5, wilko.com
KEEP HYDRATED
Dehydration brings on fatigue, so make sure you keep your body hydrated with plenty of water. Your target should be a minimum of eight large glasses per day.
EAT REGULARLY
ROYAL PIP SET OF TEASPOONS
3
There’s a good reason why you eat five times a day on our good-mood plan. Eating at intervals throughout the day helps to keep blood sugar levels from dipping, sustaining energy levels and cutting the risk of cravings.
October 2016 | womensfitness.co.uk 63
HAPPY FOR LIFE!
5 smarter
snacks Eat well on the go with these nutritious nibbles
MELLO RACHEL’S WATERMELON COCONUT 1SEEDS 2DIVINE RICE
Made with organic coconut milk and absolutely no artificial colourings, flavours or preservatives, Rachel’s delicious rice pudding is the perfect snack when you’re craving something sweet. ►£1.39, Tesco
Offering the perfect balance of nutrients, PACK’D’s smoothie kits contain a frozen mix of natural, whole ingredients and superfoods, so you can whizz up a healthy smoothie in seconds. ►£3.50, sainsburys. co.uk
CRACKITS 4INSPIRAL
Organic, raw, glutenfree and delicious, Inspiral’s Crackits come in four savoury flavours. Made from a variety of plant proteins, vegetables and tonic herbs, they are air-dried at low temperatures to create a crunchy, tasty snack. ►£4.49, inspiral.co
SNAPEA 5RICEYUSHOI STICKS
Low in calories and packed with plant protein and fibre, these Japaneseinspired baked nibbles are made from green peas and rice. Yum! ►£1.99, Tesco
PICTURE: SHUTTERSTOCK
Capturing the natural healthy goodness of melons, these teeny watermelon seeds are roasted and naturally flavoured for the perfect desk-side snack. They offer up an army of goodies – from fibre and potassium to iron and magnesium, making them a nutritional powerhouse in a pot. ►£2.99, mellodrinks.co.uk
PACK’D ENERGY 3SMOOTHIE KIT
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HAPPY FOR LIFE!
‘Working at a high intensity with little rest encourages an elevation in your metabolism after your workout is done’
Make it
count Doing all you can to eat well? The right workout could give you that extra push to reach your goals
E
ating healthily isn’t always easy. Putting in the prep time in the kitchen and saying “no” to temptation deserves a little credit – so why not make sure your results really count by putting the same effort into your workouts? Taking your sessions up a notch could work
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wonders for your metabolism. Working at a high intensity with little rest encourages an elevation in your metabolism after your workout is done thanks to the afterburn effect that HIIT training creates. Fat burn for hours after you’ve left the gym? We’ll take some of that. Here’s how…
HOW TO DO IT Perform 60 seconds of each move in circuit 1, back to back without rest. Once one set of each move is complete, rest for 60 seconds then go back to the start and repeat for the allotted sets for your level. After all sets are complete, rest for two minutes then do the same for circuit 2. Beginner: 2 sets Intermediate: 3 sets Advanced: 4 sets
KIT YOU’LL NEED:
• Barbell • Kettlebell • 2 x dumbbells
SAFETY TIP Keep your hips in line with the rest of your body throughout
UPPER BODY AND CORE
PRESS-UP SHOULDER TAP
Areas trained: CHEST, TRICEPS, CORE Technique ➤ Start in plank position on your hands. ➤ Bend your arms to lower your chest to the floor, keeping your
body in a straight line throughout. ➤ Push back up to the start then tap your left shoulder with your right hand, trying
not to shift your hips to the side. ➤ Repeat, alternating arms with each rep.
RENEGADE ROW
Areas trained: CORE, UPPER BACK, BICEPS Technique ➤ Start in a straightarm plank position with each hand holding a dumbbell. ➤ Row one dumbbell up to your side. ➤ Lower back to the start and repeat on the opposite arm for the next rep.
SAFETY TIP Keep your hips square when rowing
WOODCHOP
Areas trained: CORE, SIDES, SHOULDERS Technique ➤ With both hands, hold one dumbbell to the outside of your hip, legs slightly bent and body rotated. ➤ In one swift movement, extend your legs and rotate your body to the other side as you use the momentum to lift the dumbbell up across your body overhead. ➤ Lower and repeat. Perform the allotted reps on one side, then the other to complete a set.
SAFETY TIP
Keep your chest up and shoulders back as you lower
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HAPPY FOR LIFE! CLEAN Areas trained: BICEPS, BACK, CORE, GLUTES
SAFETY TIP Keep your core engaged throughout
SAFETY TIP LOWER BODY
Keep your torso as centred and upright as possible
SPLIT SQUAT Areas trained: GLUTES, QUADS, HAMSTRINGS Technique ➤ Hold a dumbbell by your sides and start at the top of a lunge position, the left a large step in front of the right. ➤ Flex at the knees until the back knee is just above the floor. ➤ Push back up to the start and repeat. ➤ Change leg position and perform allotted reps on the opposite side to complete a full set.
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WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK CLOTHING: MARIE MEILI BRA, £20, VERY.CO.UK; FABLETICS LEGGINGS, £22, FABLETICS.COM; ASICS FUZEX, £100, ASICS.CO.UK KIT: MAT, AGOY.CO.UK; KETTLEBELL, GORILLASPORTS.EU; DUMBBELLS, PHYSICALCOMPANY.CO.UK
Technique ➤ Holding a barbell in front of your thighs, bend your legs to create momentum, then row the barbell up to your chin. ➤ Rotate your grip to drop your elbows under the barbell, flexing at the hips and knees to do so. ➤ Stand up tall. ➤ Reverse the movement and repeat.
KETTLEBELL SWING Areas trained: GLUTES, HAMSTRINGS, CORE, BACK Technique ➤ Hinge at your hips, drive your bottom out behind you and bend your knees to take hold of a kettlebell in front of you by the handles. ➤ Drive the bell backwards through your
SAFETY TIP
legs, then extend your hips and knees to drive the bell up to shoulderheight. ➤ As the bell drops back down, hinge at your hips and knees again to repeat in a fluid motion.
Use your lower body to drive the bell up, don’t swing it up using your arms
GOBLET SQUAT Areas trained: GLUTES, QUADS, HAMSTRINGS
SAFETY TIP Try not to let your shoulders collapse forwards
Technique ➤ Holding a kettlebell by the horns close to your chest, bend at your knees and hips to lower your bottom out behind you as low as possible. ➤ Push up through your heels back to the start and repeat.
easy ways to speed up your metabolism PUT CAYENNE PEPPER ON EVERYTHING Capsaicin, which is found in high amounts in cayenne pepper, is known to increase heat in the body and thus speed up your metabolic rate. Try adding it to curries, omelettes and soups – if you can take the heat!
KETTLEBELL JUMP Areas trained: LOWER BACK, GLUTES, HAMSTRINGS, QUADS Technique ➤ Standing with a kettlebell on the floor in front of you, bend at your knees and hinge forwards at your hips to take hold of it by the handle as if you’re doing a deadlift. ➤ Jump off the floor explosively, extending your body, and land
softly to bend your hips and knees again, lowering the kettlebell back towards the floor before going straight into another rep.
SAFETY TIP Keep your heels planted as you lower
KEEP ON MOVING Staying active whenever possible – so taking the stairs and opting to walk over using transport – will bring your metabolic rate up, and you’ll be burning more calories on a daily basis. Every little helps. GO GREEN WITH CAFFEINE An easy way to rev up your metabolism is by introducing green tea into your diet. According to a study published in the American Journal of Clinical Nutrition, it could boost fat oxidation by up to 16 per cent over 24 hours.
October 2016 | womensfitness.co.uk 69
actionforcharity
Join the biggest female cycling event in the UK
women cancer RIDE THE NIGHT SATURDAY 27 MAY 2017 Cycle 100km through London at night and raise funds to fight women’s cancers.
For more information and to register online:
www.ridethenight.co.uk 01590 677854
events@actionforcharity.co.uk
PLACES LIMITED
TO TA K E PA RT YO U N EED TO PAY A R EG I S T R AT I O N FEE O F £45 A N D R A I S E M I N I M U M S P O N S O R S H I P O F £19 9. Registered Charity Nos: Breast Cancer Care: 1017658/ SC038104, Jo’s Cervical Cancer Trust: 1133542/SC041236, Ovarian Cancer Action: 1109743/SC043478. Women V Cancer is established under the Charities Aid Foundation Charity No. 268369
ction for charity
lifechangingevents
Features 72 Fitness heroine // 73 A hotter winter! 76 Peak chic
PICTURE: SHUTTERSTOCK
TONEIT DOWN This summer was all about bold colourways – the brighter the better. As we transition into autumn/ winter, it’s time to put our neons to the back of the drawer and embrace the trend for demure, muted hues. In our fashionfocused features section, we help you pick the best of this season’s activewear. We think you’ll love it!
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FEATURES Go ld en gi rl of cy cli ng
TWEET
@DaniKing1 out, finding my limits, and travelling – we see some amazing places on the bike. I’m a motivated and driven person, so I love trying to get more out of myself.
‘Evenwhen Iwasreally little,Iknew Iwantedto beanathlete’ WF catches up with the cyclist whose dreams really have come true
A
t just 25, cyclist Dani King has an Olympic gold, three World titles and an MBE under her belt. But what inspires and motivates her to reach her goals? We catch up with her to find out…
G E T I N V O LV E D Dani rides as part of Wiggle High5 Pro Cycling. To find out more visit wigglehighfive.com
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What inspired you to start cycling? I was active as a young child and when people asked me, ‘What do you want to be when you grow up?’ I’d say, ‘I just want to be an athlete.’ Then British Cycling came to my school and asked if anyone wanted to try out for the talent team. I got through the testing and it went from there. What do you love about the sport? I love pushing myself day in, day
How did it feel to compete in the London Olympics? It’s hard to put it into words. It was a journey to the Olympics; I wasn’t on the programme and 12 girls were trying out. It was an elimination process and selection was almost harder than being in training, mentally. But it was an incredible feeling – plus I had my family and my now fiancé there, who went through it with me too. What’s been your favourite race? I think winning my first World title in Apeldoorn in 2011 was something I’m never, ever going to forget. I always said I wanted to be World and Olympic champion. The first time you do it is amazing. Describe an average training day… It varies quite a lot actually. I train six days a week with one day off, and I train for up to five hours a day – but that can be five hours just out on the road or doing a couple of hours in the morning and a gym session in the afternoon. It’s not just riding a bike every day. You made an incredible recovery from your 2014 crash. What went through your mind at the time? Initially when I hit the floor I thought I was OK and then it must have been a split-second later when the guy rode into the back of me and that’s what did all the damage. I was in so much pain and I remember saying I’m never getting on a bike again – but a few days later I was on a bike in the hospital, so that didn’t last long!
How was your recovery after that? It was hard. I spent two weeks in hospital, but I think I was just so determined to get back on the bike, and that actually helped my recovery. But I didn’t really know what the future held for me in terms of my career – so it was a scary time. I just took my time and didn’t have anyone pushing me, so I managed to get back quicker than a lot of people might have done. How do you maintain motivation and physical strength when faced with setbacks like that? I love pushing myself physically, but it’s quite hard emotionally. I just think of the alternatives and I know I wouldn’t want to be doing anything else. Another thing is, it’s not a career that’s going to last for ever; it’s sport, so I haven’t got heaps of time left before my physical condition starts to decline, so I just try to make the most of it. How have you found switching from the track to the road? It’s been great because it’s given me extra motivation – another challenge. I’ve got potential on the road so it’s really exciting to see what I can do. The biggest thing for me is the endurance, having to do more mileage. But I really enjoy it. Who inspires you? My dad did two Olympic Games in biathlon skiing, so he really inspired me. Both of my parents have been so supportive – I’ve had many ups and downs and they’ve never given up on me, ferrying me around the country to do what they can to help me reach my potential. My fiancé has also sacrificed so much to let me get the most out of my career. Before the Olympics he slept on the floor so I could get a better night’s sleep without him! Things like that were amazing. In terms of sportspeople, Chris Hoy has been a huge inspiration, and not just because of his success. He’s just stayed so normal; he’s really nice and he’s always been there to offer me advice. What does the future look like for women’s cycling, do you think? I’m really excited about it. The more we can show how exciting our racing is, the more coverage we’ll get and the more people will come on board. I’ve seen massive positive changes over the past few years, so I think it’s such an exciting time to be in cycling.
WORDS: ERICA BUSH PICTURES: NICK PONTY OF HERALD
After her 2014 crash, Dani King has come back stronger
FEATURES
A hotter winter!
If you snap up these sizzling new pieces you won’t need any extra motivation to work out this AW
S
ummer’s over but we’ve never been happier. No, seriously. The AW sportswear collection could not look any better – with its mesh cuts, open backs and plenty of straps and sheer style, it’s guaranteed to heat things up in the colder months. We’re also loving AW’s colourways – in contrast to summer’s brights, these classic blacks, demure greys and muted blues will keep you on-trend – and looking like you mean business. We want them all!
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FEATURES Double the heat
This Double-Up Sports Bra from Victoria’s Secret allows more support and coverage while maintaining serious style with its layered mesh design. ❒ £26, victoriassecret.com
Feed the flames
Peek-a-boo
Add fuel to your workout in this fiery Active Cross-Over Top by We Are Handsome. We love the flattering neckline and fit. ❒ £127, wearehandsome. com
Varley’s Wellesley Sweat is all about mediating body temperature but staying on trend at all times. A throw-on, long-sleeve that still shows off our fab sports bra via mesh? We love. ❒ £60, stylepb.com
Layer up
Throw on this luxe Charli Cohen sweater to take you from home to gym, or gym to dinner. Or just make life easier by living in it – that’s what we’ll be doing. ❒ £195, charlicohen.com
Go with the flow
This Roxy Karma Cosa top is flattering in every way: from the casual length to the flowy, and more importantly, open back. We won’t be surprised if it becomes the favourite item in your entire gym wardrobe. ❒ £35, roxy-uk.co.uk
Natural fit
Casual yet striking, these Michi Dusk leggings will have everyone asking where you got them from. Team with a plain black tee for effortless minimalism. ❒ £132, stylepb.com
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Total black-out
We’re obsessed with Sweaty Betty’s Makarasana Barre Unitard. The soft black number features sheer panelling, so you can be comfortable and chic all at once. ❒ £95, sweatybetty.com
WORDS: LISA NGUYEN PICTURES: SHUTTERSTOCK, MANUKA LIFE
Perfect pair
Can we just take a second to appreciate how bold yet demure these Lucas Hugh Lima leggings are? The understated nature print on the front paired with the plain black back makes them perfect for seasonal transitioning. ❒ £195, lucashugh.com
Feel good
Hip-smacking
Give your gym kit some life with a pop of teal from Manuka Life’s Seamless String Bra Top. The brand supports sustainable and non-toxic sourcing for its products, so you can wear it with confidence. ❒ £36, manukalife.com
What do you get when you throw together a fashion designer and Bodysim – one of the biggest fitness brands ever? Some trendy yet timeless I Am Kissable Capris, smothered in Charlotte Olympia’s staple lip print. We love! ❒ £125, copeactive.com
In the navy
Stay stylishly warm no matter what the weather in the sleek Lucas Hugh Winter Sport Top. We’re wishing for cooler climes. If you had one, you would be too. ❒ £215, lucashugh.com
Time to shine
There’s something about Balsa’s boxing bag that makes us feel ready and pumped for the ring (or the gym!). The silver suggests boldness but the black details keep it casual. ❒ £110, activeinstyle.co.uk
Get it now
Is it a cover-up? A crop top? Origami? No, it’s Michi’s must-have Pistol Crop Top. We predict a sell-out. It’s not that often you come across (super) hero activewear pieces. ❒ £118, stylepb.com
Suit up
We’ll be channelling our inner Sasha Fierce in this asymmetric body suit by Ivy Park. The monochrome number features a logo on one elasticated shoulder strap, making it perfect for daytime and night-time outings. ❒ £40, topshop.com
WE LOVE!
One step ahead
The Adidas Pure Boost X autumn colours are testimony that the brand is in a league of its own. Trainers made by women for women, in tones that go with any outfit? We salute you, Adidas. ❒ £94.95, adidas.co.uk
Show off
The Varley Sycamore Navy Marble Tight might be part opaque Lycra and part sheer panelling, but we’re not complaining. In fact, we think there’s no better way to flaunt our gains. ❒ £75, stylepb.com
October 2016 | womensfitness.co.uk 75
The look of luxe
76 womensfitness.co.uk | October 2016
● Top, £45.99, Vie Active ● Leggings, £80, SixtyNinety
PEAK CHIC This season, it’s all about muted hues and classic shapes for a look that takes luxe to a new level
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The look of luxe
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Opposite page ● Bra, £75, No Ka’Oi ● Hot pants, £39, Charli Cohen ● Jacket, £110, Nike ● Trainers, £89.95, Reebok This page ● Top, £195, Lucas Hugh ● Bottoms, £15, Björn Borg ● Trainers, £65, Puma ● Bag, £345, Monreal London
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The look of luxe Opposite page ● Top, £25, Asics ● Skirt, £98, No Ka’Oi ● Trainers, £69.99, Puma This page ● Bra, £59, Charli Cohen ● Leggings, £122, No Ka’Oi ● Trainers, £65, Puma
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The look of luxe
STOCKISTS Asics asics.co.uk Björn Borg prodirectrunning.com Charli Cohen charli-cohen.com Lucas Hugh lucashugh.com Monreal London monreallondon.com Nike nike.com No Ka’Oi Net-A-Porter, shopnokaoi.com and matchesfashion.com Puma puma.com Reebok reebok.co.uk SixtyNinety sixtyninety.com Vie Active sacrednation.co.uk
PHOTOGRAPHY: SIMON TAYLOR MODEL: CHIARA, MOTMODEL.COM STYLING: JOANNA KNIGHT, ERICA BUSH MAKE-UP: ALISHA BAILEY, ALISHABAILEY.NET
● Bra, £75, No Ka’Oi ● Shorts, £143, No Ka’Oi
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HEALTH 84 And... breathe! 87 Time for tea 90 Ask the expert
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
STRESS LESS
New data conducted by VitalityHealth, Mercer, the University of Cambridge and RAND Europe shows that high levels of workplace stress and lack of physical activity is causing employees to lose an average of 23.5 days of productivity each year. In fact, 73% of the employees quizzed said they suffer from work-related stress. And the Office for National Statistics has calculated that UK business could be losing out on around £57 billion a year in lost productivity. If you can relate to this, then it’s time to take some steps to make a change. Be sure to take time out to unwind, and stay active when possible – even if it just means a lunchtime stroll around the block. After all, it’s just a job.
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HEALTH ‘Sleeping babies set us the finest example of how to breathe: their soft, relaxed bellies gently and rhythmically rise and fall with each in and out breath’
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And… breathe!
Think that breathing correctly is second nature? Think again…
T
he increasingly fast pace of life has got more people checking in on their health and trying to find new ways to ‘wind down’. But if you thought you’d heard it all, you’re in for a surprise. If 2015 was the year of mindfulness, then 2016 may well be considered the year of breathing. Yes, breathing. From single classes to whole retreats, you can now learn how to breathe ‘properly’ – as it’s no longer seen as just a natural act, but one that can be mastered. Like yoga or meditation, these classes are designed to encourage mindfulness in order to achieve an overall sense of calm and happiness. But how can it be ‘learned’ if it’s the first thing we were able to do naturally since birth? And why do we need to re-learn? In her book Breathe: Simple Breathing Techniques for a Calmer, Happier Life, Jean Hall compares a newborn baby’s breathing patterns with those of an adult, and explains how the differences affect our life. As well as providing an insight to the ‘right’ way of breathing, Jean also offers exercises and tips, including body alignment and balance, traditional yoga
breathing practices, breath awareness and meditation practices, supine practices, and breath-inspired movement practices. So if you often find yourself stressed out, tense, taking short or shallow breaths, or holding your breath without even realising, it might be time to learn how to breathe again.
THE B WORD
While we all know that breathing embodies life itself, we generally don’t give it a second thought. After all, we’ve been breathing perfectly fine since the very moment we were born. Or so we think. Jean explains how the way in which we do breathe now has changed from the soft and deep nature of a baby’s breath. ‘Sleeping babies set us the finest example of how to breathe: their soft, relaxed bellies gently and rhythmically rise and fall with each in and out breath, respectively. They do this naturally, with no effort,’ she says. More commonly known as diaphragmatic breathing, this technique is the most effective way of drawing breath – what Hall calls the ‘original blueprint’. We started life as breathing
experts, so what changed? Our breath naturally adapts to every situation we experience, varying accordingly in pace, rhythm, volume and depth. ‘When we’re in a rush, the breath quickens, and when we panic the breath shortens. Whatever we do or feel, our breath responds to it,’ explains Jean. This tension causes our body to operate in ‘fight or flight’ mode and regular stress makes this activity the norm. The problem with this is that when your breath ‘gets stuck in a particular pattern, it is no longer responsive and supportive to varied life’. But in the same way that our thoughts and feelings affect our breathing, our breathing can influence our thoughts and the way we respond to situations. And that’s where breathing training comes in.
TRY IT
From correcting your posture to guiding you through a step-by-step exercise, this book provides plenty of ways to get your breathing back to its natural and full rhythm. There are exercises designed to simply make you aware of the mechanics behind the October 2016 | womensfitness.co.uk 85
HEALTH
1
Lie down on a comfortable but firm surface. Place a slim book under your head and ease your chin slightly down to create length through the back of your neck. When you feel comfortable, close your eyes and settle. Become aware of your body and breath, listening and allowing it to flow for a few moments. On your next inhalation, breathe in slowly and fully through your nose, filling your lungs from the bottom to the top. When you sense you are full, pause and retain the breath for a moment. Slowly and completely exhale through your mouth, sighing your breath away and letting the weight of your body soften and release into the floor. On your next inhalation, breathe in slowly and fully again, and pause. This time hold on to the breath for a little longer but do not strain. Now relax and exhale through your mouth with a long, steady ‘haaaa’ sigh, releasing your tensions. On your next inhalation, breathe in fully and deeply through your nose, feeling your belly rising, your lungs expanding and your chest opening. Pause when you are full at the top of your breath. Slowly and completely exhale through your mouth, sighing your breath away and letting the weight of your body melt to the ground, releasing any tension. Repeat this three more times but instead of sighing out, purse your lips and blow out as if you’re blowing dust from the surface of your mind. Feel your body sink into the ground with each exhalation. Repeat three more times, this time hissing through your mouth like an angry snake, consciously breathing out any
2
3 4 5
irritation, frustration or anger that you may be feeling. You can repeat any part of this practice to release any further tension. Once you feel a sense of release, let your breathing relax back to its natural and spontaneous flow. Fully and slowly exhale each breath before your next inhalation. Each time, let your weight soften.
11 12
FEEL THE BENEFITS
The way we breathe doesn’t just affect our thoughts and feelings – it has a direct effect on our biological system and overall health. When we’re able to breathe deeply, our body is more relaxed and is free of any tension, allowing our breath to be more controlled. ‘By breathing well and fully we receive generous amounts of oxygen that regenerates our body’s cells, nourishes the brain, replenishes the organs and refuels the muscles with the essential nutrients we need in life,’ says Jean. Healthy breathing helps to rebalance the nervous system, lower the
heart rate and blood pressure, release tension in the muscular system and even improve gastrointestinal activity. And the domino effect of breathing applies physically and mentally. Our mind becomes calm, steady, focused and brighter when we’re able to get more oxygen to the brain. Not only is our concentration sharper, but so is our sense of mindfulness, which promotes a fuller, better breathing pattern. Recognising the pattern of our current breathing and being able to return it to its normal, natural flow is essential to creating healthy breathing. This mindfulness enables us to transform the way we think and perceive experiences. ‘Every area of our life is affected by how we breathe, from our physical and mental health to our emotional wellbeing. The breath’s responsiveness and our awareness of it enables us to thrive in life’, says Jean. Of course, if the breath represents life, the quality of it will have a direct effect on the quality of our life. It makes perfect sense!
BREATHING SPACE, LANZAROTE
THE BIG BREATH COMPANY, FRANCE
6 7
INSPIRATION SPACE, SOMERSET
9
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Get your focus back in these idyllic spots Breathing Space, Lanzarote Escape to this dreamy villa in the Canary Islands for the ultimate lesson in breathing well. Located in rural Lanzarote and set at an elevated position, the destination allows for a spectacular view of the sea and volcanoes. Each day includes a one-on-one session, a group session and freshly prepared veggie meals and drinks. ❒ From £1,040pp (full board for four nights in Skyview accommodation), breathguru.com
Inspiration Space, Somerset
Heralded as ‘one of the most relaxing retreats in the world’, the stunning landscape at 42 Acres - featuring a grand farmhouse and ancient forest - offers the perfect space for guests to relax and rejuvenate. Expect organic and healthy food alongside calming classes over a long weekend. ❒ From £425pp (full board for two nights in the Nomadic Dorm Room), inspirationspace.co.uk
The Big Breath Company, France
8
10
of the best breathing retreats
This four-day retreat at The Mill Retreat Centre in the Normandy countryside includes breath sessions, yoga exercises and campfire meditations - with the help of experts such as an inspirational speaker and coach, a psychologist and yoga teacher and a ‘transformational breath facilitator’. ❒ From £579pp (full board, shared room), thebigbreathcompany.com
GET THE BOOK Readers of Women’s Fitness can purchase a copy of Breathe by Jean Hall (Quadrille, £7.99) for the special price of £5.20 inc p&p. ►To order, please call 01256 302 699 and quote code JE4
WORDS: LISA NGUYEN PICTURES: SHUTTERSTOCK
breath, others that soothe you and even ones that help you to sleep. Below is the ‘Simple Breath Release’, which helps to release any pent-up emotions and tensions that might have taken hold over your mind and body. The next time you feel as though the stress might be getting to you, give this a go. Remember to be mindful of how you’re feeling.
HEALTH
Time for tea The humble cuppa is spilling over with health benefits. Here’s what science has to say about the nation’s favourite beverage
F
rom a delicate cup of Earl Grey to a strong, wake-meup builder’s, there’s nothing quite like a good old cuppa, is there? Tea is the most highly consumed beverage in the world after water and has been sipped by Brits for more than 350 years. Today, a staggering 80
per cent of British adults drink tea and there is now more evidence than ever recognising the role of the beverage in a healthy diet. ‘Drinking black, green, oolong and herbal infusions all tick a lot of boxes when it comes to our health – from reducing diabetes, cardiovascular disease,
stroke, arthritis and obesity risks, to protecting against cancer, as well as having oral health and hydration benefits,’ says Dr Tim Bond of the Tea Advisory Panel (TAP). We decided to take a look at the ways tea can be more than just the nation’s favourite drink...
Drink tea for... the antioxidants
Antioxidants – the molecules that help prevent the damaging effects of oxidation on cells in the body – play an important role in our diet. And while all teas contain respectable levels of antioxidants, some go the extra mile.
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HEALTH
Drink tea to... reduce your risk of disease
A mug of tea may look fairly unassuming, but growing research suggests it can actually help tackle some of the biggest health dilemmas we face today. ‘Data pooled from a recent “super study” [by the Department of Neurosurgery, Shanghai Seventh People’s Hospital, China] found that regular tea consumption [three cups of black tea daily] reduces the risk of coronary heart disease by 27 per cent, and the risk of suffering a stroke by 21 per cent,’ Dr Bond explains. Further research by the European Prospective Investigation into Cancer and Nutrition (EPIC) found that drinking three cups of tea, three cups of coffee or a combination of both daily reduced the risk of type 2 diabetes by approximately 42 per cent. Paula Grainger and Karen Sullivan, authors of recipe book Infuse: Teas to Cleanse, Nourish and Heal maintain that the use of cinnamon in tea could help stave off the disease, too: ‘Recent research suggests that cinnamon can lower blood sugar levels and help prevent type 2 diabetes.’ But it doesn’t stop there. Dr Stephen Hsu, a cell biologist in the Medical College of Georgia Department of Oral Biology, has determined that compounds in green tea called polyphenols help eliminate free radicals (which can cause cancer by altering DNA) 88 womensfitness.co.uk | October 2016
while safeguarding healthy cells.
Drink tea for... weight loss
From weight maintenance to weight loss, black, white and green tea have all been hailed as heroes when it comes to our waistline. Researchers from Germany, for example, labelled white tea a ‘natural source of slimming substances’ after it was found that an extract of the tea effectively inhibits generation of new human fat cells (adipocytes) and stimulates fat mobilisation from mature cells. Green tea has also been found to be effective. ‘Green tea may support weight loss in several ways: increasing thermogenesis (calorie burning), increasing fat oxidation (burning of fat for energy), reducing fat absorption, and even reducing appetite!’ says Cassandra. Black tea, too, was found to significantly inhibit weight gain by an average of 0.64kg and reduce waist circumference by 1.88cm, according to the Department of Nutrition at the University of Oslo.
Drink tea to... protect your bones
Did you know you can support bone health with a cuppa? ‘It’s been found that EGCG can decrease our numbers of the cells that break down bone – and increase the numbers and activity of the cells that build bone,’ explains Cassandra. And it’s not just green tea that gives our bones some TLC. According to Dr Bond, black tea can also reduce the risk of osteoporotic fracture, particularly in women. ‘In an Australian study, the consumption of three or more cups of black tea daily was associated with a 30 per cent reduced risk of osteoporotic fracture,’ he explains. How does the humble black tea do it? ‘It’s thought that the flavonoids found in tea may have contributed to these benefits,’ adds Dr Bond.
Drink tea for... oral health
High levels of fluoride make tea a brilliant way to maintain good
oral health. ‘Tea is a natural source of fluoride, as the tea plant absorbs fluoride present in the soil of tea-producing countries,’ explains Professor Robin Seymour, a periodontologist and an advisor to TAP. A recent study published in Nutrition Bulletin reviewed fluoride levels in 49 different tea bags and found that levels ranged from 0.72-1.68mg per serving – a quarter to a half of the European recommended daily allowance. Why the difference? ‘The level of fluoride in tea leaves will depend on where the tea is grown, with countries such as Kenya being particularly good for fluoride-rich soils,’ Professor Seymour adds. Green tea has also been recognised as having potent antibacterial activity against several of the bacteria that cause gum disease and tooth decay – so much so that it can even be used as mouthwash. What’s more, ‘several studies have found that green tea can help reduce bad breath thanks to its natural disinfectant and deodorant activities,’ adds Cassandra.
Drink tea for... digestive woes
When it comes to digestive issues, herbal tea can help restore balance. ‘Almost all herbs work to detoxify the body to some extent, improving and soothing digestion, and ridding your organs of toxins to ensure they work at optimal level,’ explain Paula and Karen. ‘When you’re feeling sluggish, tired and
run down, a cup of healing herbal tea may be all it takes to get you going again.’ Peppermint, for example, has now been proven to be an effective pain reliever for IBS. Fennel can help relieve bloating; ginger is extremely effective for nausea, indigestion and motion sickness; while rooibos has been praised for improving digestion. Suffering from constipation? ‘Rhubarb root and yellow dock gently stimulate movement, while cramp bark, chamomile and aromatic spices prevent pain,’ say Paula and Karen.
Drink tea for... a calmer mind
Feeling stressed? Can’t focus? Worried about your memory? Tea is on hand! ‘The primary reason that tea is a better choice when we’re stressed is thanks to its content of a natural substance called L-theanine, which is virtually unique to the tea plant,’ Cassandra explains. ‘L-theanine has been found to have a relaxing effect on the mind, reduce anxiety, and help with concentration. It’s thought to do this by increasing alpha waves in the brain, which are associated with being ‘calm but alert’ – i.e increasing relaxation without causing drowsiness.’ (Matcha is thought to be particularly high in L-theanine.) Studies have also suggested that catechins in green tea can reach the brain and help protect the neurons (nerve cells), as well as reducing decline in brain function. ‘It’s been reported that the catechins in green tea can help prevent the build-up of both amyloid plaques and phosphorylated tau proteins – processes that occur in people with Alzheimer’s disease, and lead to a decline in memory and cognitive function,’ Cassandra says. Moreover, herbal tea is wonderful for calming the mind. ‘Many herbs can have a dramatic effect on emotional health, easing anxiety, depression, sleep problems, mood swings and symptoms of stress,’ say Paula and Karen.
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK, INFUSE: TEAS TO CLEANSE, NOURISH AND HEAL *ALLOW SEVEN DAYS FOR DELIVERY
‘The primary health-boosting quality of green tea is undoubtedly its content of antioxidants,’ says Cassandra Barns, a nutritionist and health writer. ‘These include a type of flavonol called catechins, of which the most abundant is epigallocatechin gallate (EGCG). Catechins have been found to have antiinflammatory activity, anti-cancer and anti-ageing properties, among others.’ Looking for a real antioxidant hit? Matcha comes out on top with the content of EGCG available more than 100 times greater than that found in a standard green tea.
‘In a new Australian study, the consumption of three or more cups of black tea daily was associated with a 30 per cent reduced risk of osteoporotic fracture’
Brewityourself Try these soothing home recipes
Goteatotal
WF’s doing a tea round!
FRUITY ANTIOXIDANT BURST
SERENITEA
With vitamin C to detox and a burst of antioxidants from the berries, this tea boosts the immune system, reduces inflammation and fights free radicals.
This fragrant medley helps you unwind. The aromatic sweetness of liquorice soothes and opens your senses for a feeling of absolute peace. Avoid drinking this tea if you have high blood pressure.
MAKES 1 CUP
MAKES 2 CUPS
● 300ml filtered water ● 2tsp dried elderberries ● 1tsp dried bilberries ● 1tsp dried hibiscus ● 1tsp dried hawthorn berries ● ½tsp finely grated orange zest ● Lemon, for squeezing ● Honey, to taste Pour the measured water into a small saucepan and heat it to just below boiling point. Drop in the dried berries and flowers and the orange zest, then reduce the heat to the lowest possible setting and cover the pan with a tight-fitting lid. Simmer gently for five minutes until the berries are soft and start to burst. Strain the mixture into a cup and use the back of a spoon to press as much liquid out of the berries as possible. Add a squeeze of lemon, to taste, for a fresh citrus zing and vitamin C boost, and a little honey, to sweeten.
DOWN TO A TEA
Freeze this tea in icecube trays and use the ice to flavour water or other cold drinks. Or serve it cooled, over ice, with a sprig of fresh mint.
● 2tsp dried chamomile flowers ● 1tsp dried rose petals and buds ● 1tsp dried calendula petals ● ½tsp dried linden flowers and leaves ● ½tsp dried elderflowers ● 2.5cm piece of dried liquorice root, chopped ● ½tsp fennel seeds ● 2-3 dried lavender sprigs ● 1 thin lemon slice, halved ● Manuka honey, to taste (optional) Put the herbs in a mortar and gently crush them with the pestle until roughly combined, then transfer to a warmed teapot. Bring a kettle of filtered water to just below boiling point, pour 600ml hot water over the herbs and replace the teapot lid. Steep for five minutes, then strain into two warmed mugs. Top each mugful with half a lemon slice and stir in a little nourishing honey.
DOWN TO A TEA
When hot water is added, dried flowers can swell to five times their size, so use a nice big teapot.
SWEET SLEEP TEA
Like a lullaby in a cup, this sweet blend will relax your mind and body for a restorative night’s sleep. Drink a cup an hour before bed so the herbs can work their magic before your head hits the pillow. Omit the hops if you have depression or an oestrogenic condition.
MAKES 1 LARGE CUP ● 1tsp dried chamomile flowers ● 1tsp dried linden flowers ● ½tsp dried catmint leaf ● ½tsp dried passionflower ● ¼tsp dried hop flowers ● 1 twist of orange zest pinch of dried lavender flowers
Bring a kettle of filtered water to just below boiling point. Stuff a spacious tea ball or infuser with the herbs and place it in a large mug. Pour over boiling filtered water to fill the mug, allow it to steep for five minutes, then remove the infuser.
DOWN TO A TEA
Scale up the quantities and keep a stock of the blend in an airtight jar.
Positively perfect
Positivitea’s Thrive tea bags contain hibiscus, strawberry, cinnamon and ashwagandha, a powerful plant used in Ayurvedic medicine to promote energy and focus. ❒ £5.50 for 15 bags, positivitea.london
Enthusing infusions
We can’t get enough of Clipper’s caffeine-free Flower Power infusion, with its heady mix of elderflower, hibiscus and limeflower. ❒ £2.39 per box, Sainsbury’s
Try Chai
This Classic Chai from iChai is a beautifully balanced tea with subtle, spicy flavours and a delicate aroma. ❒ £9.95 for 75g, ichaitea.com
Magic matcha
Matcha, green tea and lemon make this Clean Matcha Green from Pukka a taste sensation. ❒ £2.79 for 20 sachets, Ocado
Classic cuppa
Enjoy a traditional brew with this English Breakfast Tea from Bellevue Tea, made from a trusted blend of teas from Kenya and Sri Lanka. ❒ £2.50, bellevue-tea.co.uk
FIND OUT MORE Infuse: Herbal Teas to Cleanse, Nourish and Heal by Karen Sullivan & Paula Grainger (Hamlyn, £12.99) is available to Women’s Fitness readers for £9 with free UK P&P*. To order, call 01903 828 503 quoting Infuse/ HAM50. Offer subject to availability.
October 2016 | womensfitness.co.uk 89
HEALTH
asktheexpert
SEND US YOUR QUESTIONS!
Email your health queries to team@ womensfitness.co.uk and we’ll get right on it!
Got a niggling health dilemma? Let our expert put your mind at ease
‘What can I do to ease endometriosis?’ Try these top natural health tips from Shila Mistry, naturopathic nutritional therapist for CNM (College of Naturopathic Medicine)
E
ndometriosis is a painful condition of the abdomen that involves the endometrial cells, which are usually found in the lining of the womb, growing in the wrong place. Instead of staying in the womb where they belong, these rogue cells respond to hormones that control the monthly menstruation cycle in the same way as the womb lining does – by shedding blood. However, there is no exit for this blood, so it can cause abdominal pain and inflammation, and is often linked to infertility. The exact cause is unknown, but
the disorder is dependent on the female sex hormone, oestrogen, and how well it is excreted via the digestive system. Although drugs and surgery can support and suppress the disease, there is no cure. However, research has shown that lifestyle changes – such as eating a diet low in oestrogen – has helped to ease other oestrogen-related disorders. It’s paramount that the gut and liver are working well to ensure food is broken down properly and that good absorption of nutrients occurs. Without this, body cells struggle to function well or to heal,
3
foodie tips
Try these simple diet adjustments
1
Reduce dairy and meat to help lower oestrogen levels.
2
Increase intake of vegetables, fruit and lentils as the fibre helps mop up oestrogen.
3
Eat more broccoli, cauliflower, and onions to support liver function.
Fruit, vegetables and lentils help to reduce oestrogen levels, as the fibre in them acts like a sponge – absorbing and carrying oestrogen out of the body. You can also reduce animal products, such as diary and meat, to help lower oestrogen levels further. Finally, limit gluten-containing foods, such as wheat, rye, couscous and barley, as gluten can disrupt hormones and cause inflammation. Opt for whole foods, such as nuts, seeds, lentils, quinoa, millet, rice, amaranth and buckwheat.
CNM (College of Naturopathic Medicine) trains students for careers in natural therapies. ►For more, visit naturopathy-uk.com
FOR MORE GREAT HEALTH AND NUTRITION TIPS, VISIT WOMENSFITNESS.CO.UK
90 womensfitness.co.uk | October 2016
PICTURES: SHUTTERSTOCK
'Good liver function is vital for proper digestion and absorption of nutrients'
as they may not get adequate nourishment. The gut is also home to microbiota, which contains tens of trillions of bacteria, and is responsible for keeping the immune system healthy. Eating nutrient-dense, good quality, organic and nongenetically modified foods will help limit toxins (which supports liver detoxification), and will also provide the body with vitamins and minerals so the cells are able to function well. Check out Pan UK’s website (pan-uk. org) for a list of the best and worst foods containing pesticide residues. Increase your intake of liversupporting foods such as broccoli, cauliflower, onions, beets, lemons, and garlic, as good liver function is vital for proper digestion and absorption of nutrients to take place. It is responsible for producing digestive and pancreatic enzymes and is one of the main detoxification organs, so it’s also responsible for the excretion of oestrogen, too. Consume an anti-inflammatory diet to help lower pain, as well as support repair and healing. Eating a handful of raw nuts and seeds – both of which contain good fats, protein and minerals - helps, too. Good fats are needed for cell membranes, hormones and brain cells to function properly.
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BEAUTY 94 Look 10 years younger 96 Hot new buys
WORDS: ERICA BUSH PICTURE: SHUTTERSTOCK
PERFUME WITH A PURPOSE Shopping for a new scent? Head to Jo Malone this October to pick up a special edition of its Red Roses cologne – a heady blend of seven of the world’s most exquisite roses, crushed violet leaves and a hint of lemon. Not only is it a pretty addition to your dressing table, it’s also a great way to help fight breast cancer: £20 from every UK sale will go to Breast Cancer Awareness, an Estée Lauder Companies campaign supporting vital research, education and medical services. ● £85, jomalone.co.uk October 2016 | womensfitness.co.uk 93
BEAUTY
Look 10 years
younger Is it really possible to turn back the clock? Erica Bush investigates...
‘ The foods you choose can contribute to swelling, redness, acne and wrinkles, and can also affect skin tightness and elasticity, or even how likely you are to get sunburn’ 94 womensfitness.co.uk | October 2016
‘S
ure, ageing is natural, but does it have to happen so soon?’ So asks Anthony Youn, a plastic surgeon and leader in his field, in his new book The Age Fix. We’ve all experienced the mild (read: extreme) panic that arises when we uncover a lurking grey hair or deepening wrinkle; ageing is a fact of life and not one we enter willingly. Or is it? Anthony – along with many other skin specialists – believes there are many
changes we can make to halt or slow the dreaded ageing process. And no, we’re not talking about surgery. ‘There are many tricks, techniques, products and procedures that target everything from wrinkles and age spots to sagging jowls and nasolabial folds, and you won’t have to go under the knife to try them,’ says Anthony. Two factors are involved in the process: intrinsic and extrinsic ageing. Unfortunately, intrinsic ageing – controlled by our
genes – is what we’re stuck with, so there is little we can do about this one (bar feeling extremely jealous of that girl with the naturally flawless skin). Extrinsic ageing, on the other hand, is caused by factors we can, in part, control. Of course some contributors to this include external toxins such as pollution, pesticides, car exhausts and environmental chemicals, which we have less control over. But other lifestyle choices are very much in our hands, and we’re about to change them for the better. Hello, youthful-looking skin!
Embrace the shade
‘Excess ultraviolet (UV) radiation is the absolute worst thing you can expose your skin to if you want to keep it looking young,’ explains Anthony. Compare an area of skin where you’ve received lots of sun, such as your arms or face, with an area that hasn’t – your butt cheeks, for example. Notice how this area has no age spots, wrinkles or pigmentation? This is the power of UV radiation. ‘Protect your skin from the sun every day (even in the winter months) with a broad spectrum, antioxidant-rich sunscreen with SPF 30 or greater,’ advises Cherry Woods, luxury facialist and founder of Cherry Woods Skin Clinic in Richmond.
PICTURES: SHUTTERSTOCK
Bin the ciggies!
As if you needed another reason to quit, smoking is up there with the top contributors to ageing skin. ‘If you smoke, stop!’ urges Cherry. ‘Smoking greatly speeds up how quickly skin ages, by reducing oxygen uptake and blood circulation in the skin and causing rapid collagen breakdown resulting in wrinkles and a dull, sallow complexion,’ she explains. Indeed a study published in the International Journal of Dermatology found that the risk of developing severe wrinkles was three times higher in smokers than non-smokers. ‘That’s reason
enough to throw that pack of cigarettes in the rubbish bin!’ says Anthony.
Ease up on the booze
While we all enjoy a responsible(ish) drink now and then, excess alcohol consumption can have a dire effect on your skin. ‘Alcohol dehydrates the skin, and in time, damages it by causing dilated, enlarged capillaries that remain permanently diffused, creating heat and inflammation in the skin,’ explains Cherry. It can also cause some to have a flushing reaction and if this happens regularly, it could result in a ‘ruddy’ complexion.
Eat for younger skin
One of the biggest giveaways of a poor diet is your skin. ‘The foods you choose can contribute to swelling, redness, acne and the development of wrinkles, and can also affect skin tightness and elasticity, tissue firmness, and even how likely you are to get sunburn,’ explains Anthony. So what are the no-gos? ‘Sugar in particular is a skin wrecker, as it causes ageing by increasing inflammation and glycation,’ says Anthony. Cherry adds, ‘Glycation is a process in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (known, aptly, as AGEs for short). Put simply, the more sugar you eat, the more AGEs you develop and AGEs damage vulnerable proteins such as collagen and elastin, making it dry and brittle, thus causing wrinkles and sagging skin.’ As well as ditching the sugar, there’s another diet hack that may rewind the clock. ‘Follow a low GI diet,’ says Cherry. ‘This is a big one! Inflammation is the start or cause of most diseases and we should classify skin ageing as a disease. Eating foods that are low on the glycaemic index (GI) will help reduce inflammation, as
opposed to high glycaemic foods that burn and release energy fast, causing bloodsugar to surge and spike.’
Catch more ZZZs
A study by scientists at University Hospitals Case Medical Centre – commissioned by Estée Lauder – found that poor sleepers had increased signs of skin ageing and slower recovery from a variety of environmental stressors. ‘Your body undergoes major repairs while you sleep, including repairs to your skin,’ says Anthony. ‘If you skimp on sleep, your skin will be less likely to repair itself from the damage of the previous day.’ Wondering how much is enough? Seven to eight hours should do the trick. ‘This is one of the cheapest and most effective ways to see an improvement to your skin… It’s that simple!’ says Cherry. ‘Remember to sleep on your back when you can, to minimise the time your face spends sagging from gravity and pressed into your pillow’s creases,’ advises Anthony.
Say ommm…
Think stress is all in the mind? You’re wrong! Combating stress could actually be your fasttrack to younger-looking skin. Why? ‘Stress hormones aren’t meant to be circulating in your bloodstream all the time, and when they do, they can cause widespread inflammation that leads to premature ageing,’ explains Anthony. The answer? ‘Rest and de-stress!’ says Cherry. ‘Extreme, prolonged stress causes so much accelerated ageing, so make sure you treat yourself to well-earned relaxation and stress less!’ Try meditating or a relaxing yoga class.
5 timereversers Cherry Woods, luxury facialist and founder of Cherry Woods Skin Clinic in Richmond, lets us into her top five skincare secrets…
EPIONCE ULTRA SHIELD SPF50
This is the perfect anti-ageing sunscreen. ❒ £40.50, epionce.co.uk
ENVIRON REVIVAL MASK
This mask is a cocktail of three important low pH AHA acids which, over a period of months, stimulate growthfactor release in your skin, causing a refining, tightening and evening out of the skin. ❒ £50, redlite.co.uk
AGERA MAG C PEPTIDE SERUM
This not only stimulates collagen but is also a potent antioxidant, which protects from free radical damage. Its leucocyte also helps suppress unwanted pigmentation. ❒ £50, agerarx.co.uk
ENVIRON AVST (ADVANCED VITAMIN SKIN THERAPY)
A five-level range – start with product one and slowly increase to five, as directed by a therapist. ❒ £38.98, amazon.co.uk
HYDROPEPTIDE POWER SERUM
In short, this is full of line-relaxing peptides, so is a wonderful, natural alternative to Botox and happens to be my favourite product to date! ❒ £95, beautytimetherapies.co.uk
GET THE BOOK Readers of Women’s Fitness can order copies of The Age Fix by Anthony Youn (£14.99, Orion) for the special price of £12.99 by calling 01903 828 503 and quoting reference ‘PB130’. UK P&P free; for overseas delivery, add £1.60.
October 2016 | womensfitness.co.uk 95
BEAUTY Hair SOS Bardou’s Immaculate Spray dry shampoo is a true gym-bag essential, instantly rejuvenating limp, lifeless or slightly greasy locks. ● £7.99, thebardou.com
Skin saviour This all-natural Vinosource Moisturising Sorbet from Caudalie could be one of our favourite moisturisers yet (and we’ve tried a few!). A saviour for sensitive skin, this gel-cream soothes, calms and reduces redness for visible results. ● £23, caudalie.com
Great eye-dea Suffering from tired, puffy or dehydrated eyes? For a quick fix, try the Depuff Eye Masks from Nügg beauty, a cooling and refreshing treatment packed full of skin-loving ingredients that will leave you bright-eyed and bushy-tailed.
In the shadows Embrace the season with this autumnal Pretty palette from Ciaté London. It includes nine luxe eyeshadows in soft tonal shades, making it all you need to take your look from day to night. ● £29, ciatelondon.com
beauty heroes
● £14.49 for six masks, Selfridges
Solid foundation
Glowing skin isn’t just for summer – try the Synchro Skin Lasting Liquid Foundation from Shiseido and enjoy radiant, natural coverage that lasts all day.
Pucker up
● £32, John Lewis
Update your look-hot routine with these fab new finds
The iconic lip-plumping lipstick, LipFusion from Fusion Beauty, has been around since 2005, but was previously only stocked in America. Now it’s available across the pond – and we’re starting to wonder how we ever lived without it. ● £19.50, Space NK
Contour like Kim
Thai Square Spa’s new at-home range, iMantara, brings all the bliss, indulgence and relaxation of a treatment to your bathroom. Choose from foot scrubs, body washes or (our favourite) the So Sen Massage and Body Oil, which combines Thai jasmine flower extract with almond and safflower.
Whether you’re a little late to the contour party or a highlighting enthusiast, you need this Real Techniques Sculpting Set in your life. It contains all the brushes you need to achieve that flawlessly chiselled look.
● £34.95, thaisquarespa.com
● £19.99, Boots
Spa secrets
96 womensfitness.co.uk | October 2016
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
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NUTRITION 100 Get slim by design // 103 Raw materials // 108 Tasty titbits 109 Food focus: cucumber // 111 Clean eats in a flash
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
GOT THE FLEX FACTOR? More and more Brits are choosing to call themselves flexitarians. ‘Flexiwhat?’ I hear you ask. It’s the latest diet movement, which is plant-based, but with the sporadic inclusion of animal products. And according to research by Mintel, 35% of Brits now identify as ‘semi-vegetarian’, and this lifestyle is set to rise by 10% in the next year. If you’re thinking of following a flexitarian diet for its health and environmental benefits, you’ll love the Nature’s Plant Proteins food range from Fry’s, made from quality fresh ingredients. Expect plenty of vitamins and minerals and no potentially harmful animal fats, meaning a happy heart for you! We heart the falafel burgers. l Priced from £3, frysfamilyfoods.co.uk
October 2016 | womensfitness.co.uk 99
NUTRITION
Getslimby
design Change your environment to change your body
100 womensfitness.co.uk | October 2016
‘In a study, by changing the size of their plate – reducing it from 24cm to 21cm – people were likely to eat less’
W
e’re officially obsessed with food. Can you believe that we make an eye-popping 200 food-related choices every day? Soup or salad? Finish it or leave it? We rely on willpower to reach our diet goals, but deprivation and restriction are far from a formula for success. Together they are a recipe for failure. Top American professor and food psychologist Brian Wansink believes he has the secrets to getting healthy and smashing your weight loss goals, which he shares in his new book Slim by Design: Mindless Eating Solutions for Everyday Life (£12.99, Hay House), and you’ll be pleased to know there isn’t a hint of denial in sight. Brian believes that slimming down is simply a matter of making changes to your environment. ‘Most diets revolve around counting calories, keeping a food diary or cutting out certain foods, but for a lot of people who have full-time jobs, who don’t have time to invest in keeping a food diary or lengthy to-do lists, it just doesn’t work well. Instead, simply changing the environment so it works for you rather than against you is more effective,’ he explains. For 90 per cent of us, willpower alone won’t beat bad
eating habits, but there are lots of small and proven solutions that can help to catapult you to health and happiness. But best of all, you don’t need to do too much. According to Brian, if you make just two or three small changes to your environment like those outlined over these pages, you’ll lose weight (up to 0.5kg per week) without really trying. ‘You can also expect to feel happier, plus healthy habits will naturally rub off on those you live with. Taking it slowly and doing just two or three things is enough for it to become a habit.
Mindless eating solutions
It’s easier to change your environment than it is to change your mind. What this essentially means is that it’s simpler to move a box of chocolates across the room than to resist it when it’s staring you in the face on the desk in front of you. It’s easier to use a smaller plate than to constantly remind yourself not to pile food onto a big one. The problem is that while there are so many solutions to mindless eating, most of them will go undiscovered simply because we don’t look for them. Instead we remain focused on food and what we’re eating (or not
eating), rather than on our surroundings. ‘There are lots of effective ways to put environmental tweaks into practice. In one study, rather than telling people to eat more fruit, we told them to place a fruit bowl on their kitchen counter and we found that in about two weeks 70 per cent of people were eating more fruit. In another study, by changing the size of their plate – by reducing it from 24cm to 21cm – 22 per cent of people were likely to eat less,’ he shares. By now most of us have figured out that calorie counting doesn’t really work in the long term. If you eat 400 calories less than the recommended daily allowance of 2,000, you’ll naturally become hungry and act out, but if you drop your daily calorie intake by just 200, so you consume 1,800 calories, you probably won’t even be aware that you’re eating less. ‘The key is to stay in that margin so you don’t realise you’re eating less. Making it easier and more convenient is one thing that helps you stay on track, but also making choices around food seem more normal is the most important tool to reach success,’ Brian continues.
October 2016 | womensfitness.co.uk 101
NUTRITION Stay on the weight-loss wagon Simple tools to deal with everyday situations Scenario 1: At the supermarket
Our best and worst eating habits start in the supermarket. Food that’s bought when we’re browsing the aisles gets placed in our fridge and then gets eaten. The best way to change supermarket shopping habits is to make them more ‘mindlessly healthy’ – to make it more convenient, attractive and normal to pick up and buy healthy food. When most of us shop, fruits and vegetables take up only 24 per cent of our trolley. Let’s change this scenario slightly. Suppose your supermarket sectioned trolleys in half and put a sign on the front of the trolley that recommended putting all the fruits and veggies in the front and all the other foods in the back – what you’d find is that when your trolley is divided into two, you become healthier. ‘Most people already think they do this, but you really do need a visual cue. Put your handbag in the middle of your trolley and put anything that’s a fruit or veg in the front part (it can be fresh, tinned or frozen) and then put anything else
in the back part of the trolley. In studies, we’ve found doing this results in a one-third decrease in customers purchasing convenience foods,’ shares Brian.
Scenario 2: At work
Mindless munching in the office? We all do it – in fact the average office worker stocks their desk with 476 calories’ worth of food, and research shows that those who have sweets and chocolate on their desks on average weigh over one stone more than those who don’t. But Brian has a simple trick to curb your cravings. ‘The tendency to snack at work can actually be prevented before you even step into the office. One of the biggest factors in whether you snack is eating a breakfast that contains hot protein. Hot protein dramatically helps to reduce snack cravings later that morning – so if you’ve had eggs or porridge you’ll naturally snack less,’ he says. The same thing works for lunch. If you have a hot meal away from your desk you are likely to experience fewer snacking cravings in the afternoon. It seems the act of eating away from your desk makes you feel
‘What makes diets fall apart in a restaurant is not the main course, but the other stuff – the wine, the breadsticks’
like you’ve had a ‘proper’ (thus filling) meal.
Scenario 3: In a restaurant
Nobody goes to a restaurant to start a diet, they go there to enjoy the eating experience. Making a few small changes means you can still have a great meal but you’ll unconsciously eat around a quarter less. ‘What makes most diets fall apart when people dine out is not what they choose for their main course, it’s the other stuff. The two glasses of wine, the breadsticks and rolls, and so on,’ says Brian who believes in ‘the rule of two’, a simple way to feel satisfied while keeping your weight in check. ‘Go to a restaurant, order a main dish and allow yourself any other two things you want – for example a starter and a glass of wine. You can’t have everything, but limiting yourself to two things you want will help you eat 25-32 per cent less,’ he adds.
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easy ways to make your kitchen diet-friendly
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MAKE FRUIT VISIBLE
Those who have a fruit bowl on their kitchen worktop weigh on average 5-6kg less than those who don’t, so make sure your fruit bowl is always filled with lovely, colourful, appetising produce and that it’s placed somewhere visible.
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Make sure all your healthy snacks are arranged in one cupboard rather than spread out in lots of different places. People report they snack 25 per cent less than usual when they have a cupboard dedicated to healthy food.
At mealtimes, keep your serving bowl on the stove or kitchen counter, rather than on the dinner table, and you could eat 20 per cent less. Even though you can go back for seconds, you are less likely to.
SORT OUT YOUR CUPBOARDS
102 womensfitness.co.uk | October 2016
KEEP THE SERVING BOWL AT A DISTANCE
EXCLUSIVE OFFER Until 30 September 2016, Women’s Fitness readers can receive a £2 discount when purchasing Slim by Design (RRP £12.99). Simply visit hayhouse.co.uk and enter the code UKWFSD at checkout.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
Brian shares his ultimate ‘environmental’ tips
NUTRITION
Raw materials The rise of raw food brings with it a number of health benefits, from boosting energy to cleansing. Want in on the action? Try these recipes
W
ith more and more of us becoming healthconscious, it’s only natural that raw food has become popular in recent years. But if your idea of eating raw is limited to dry crudités and flavourless salad leaves, Raw is More: Uncooked Food for Everyone (created by the brains behind lunch delivery company Karma Cans, from Eccie and Gini Newton) might change your mind – and tickle your tastebuds! The innovative recipes range from sweet treats such as Avocado & Chocolate Mousse Tart to adventurous fish dishes such as Salmon Chirasi. One thing they’ve all got in common is the health benefits of preparing and eating raw food. ‘Firstly when you eat raw, you eat produce in its most natural state. Natural, high quality, fresh ingredients full of nutrients,’ explains Gini. If that sounds like more trouble than it’s worth, think about the positive effects on your body just by making your food from scratch every day, controlling the processes of all the ingredients you eat and being aware of their source. ‘Using no processed food means there are no harmful ingredients,’ Gini adds. And the result? ‘People feel more energised, cleansed and hydrated when they include raw into their diet.’ And think about the new flavours and textures you’ll encounter – Gini reckons that you’re missing out by cooking all the flavours out of fresh, raw foods. ‘The quality of the ingredients shines through, especially using raw dairy, meat and fish,’ she says. ‘For us it’s been important to hone in on how great raw food tastes, break apart some of the rigidity around raw eating and lower the barriers to entry. These recipes are fairly easy to prepare and make in advance.’ October 2016 | womensfitness.co.uk 103
NUTRITION
TROUT CEVICHE Trout is not a fish usually used for ceviche, but we think it’s amazing. Like salmon, it’s an oily fish, and it has a similar flavour and texture, the only difference being a lower fat content – giving it a slightly lighter taste. It is one of the most sustainable farmed fish on the market, farmed in inland pools, which is better for the environment, and often the water is carefully managed and recycled into the tanks, with the waste used as fertiliser for surrounding farms. If you're not confident doing it yourself, ask your fishmonger to fillet the trout for you and remove all the small bones and skin. Ingredients (serves 1) ● 1 trout fillet ● 4 spring onions, finely sliced ● A very small handful of coriander, finely chopped ● A very small handful of basil, finely chopped ● 1tbsp finely sliced fennel bulb ● Zest and juice of 1 unwaxed lemon ● ½ head broccoli ● Cold-pressed extra virgin olive oil ● Sea salt and freshly ground black pepper
104 womensfitness.co.uk | October 2016
For the dressing: ● 2tbsp cider vinegar ● 4tbsp cold-pressed extra virgin olive oil ● ¼ chilli, finely chopped ● 1 small garlic clove, grated ● 1tsp raw honey
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Cut the trout fillet into strips lengthways, trying to cut where the grain of the fish meets, then cut the strips into triangular chunks at an odd angle. Place in a bowl, season with salt and pepper, and add the spring onion, chopped herbs, fennel and lemon zest. Don’t add the lemon juice yet, as this starts off the curing process, and to keep the soft texture of the trout it’s better to wait until about 10 minutes before you want to eat it. Cut the broccoli into tiny florets – as small as you can – and cut the stalk into even-sized very small cubes. Cut the lemon in half, add a squeeze of juice from one of the halves, then season with salt and a little olive oil. For the dressing, mix all the ingredients together. Add one and a half teaspoons of dressing to the sliced spring onion to pickle it a little, then arrange on your plate – broccoli on the bottom, trout on top and spoonfuls of spring onion around the trout. Keep in the fridge. Ten minutes before you eat, squeeze the lemon onto the trout and dress the salad.
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CHEESE AND HAM PIZZA This is a great one to make when people are coming over because you can make the base a day in advance and store it in an airtight container, so when everyone arrives you just need to assemble it! Ingredients (makes 2 pizzas) ● Kernels of 2 corn on the cobs ● 2 courgettes, roughly chopped ● 2 handfuls of raw cashews ● 1tsp ground ginger ● 1tsp ground cumin ● 1tsp ground paprika ● 2tbsp cold-pressed extra virgin olive oil ● Pinch of sea salt and freshly ground black pepper ● 450ml raw tomato sauce ● 4 slices San Daniele cured ham ● 300g soft raw cheese (such as Waterloo) ● A handful of wild rocket leaves ● 2tbsp cold-pressed extra virgin olive oil ● Zest of 2 unwaxed lemons
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Pulse the sweetcorn, courgette and cashews together in a blender or food processor until smooth, then add the rest of the ingredients. If the mixture is not blending well, add a small amount of water to help the process. When the mixture is smooth, cover a tray with baking parchment and pour the mixture onto it in the chosen pizza base shape you want. (Depending on the size of your dehydrator you may be able to make two larger pizza bases, or four small ones.) Leave to dehydrate in the oven on its lowest setting or in a dehydrator at 37°C overnight. Lay the pizza bases out and cover with spoonfuls of the tomato sauce. Tear the ham and cheese into strips and sprinkle over each base. Top with rocket leaves, olive oil and lemon zest.
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‘The quality of the ingredients really shines through when preparing raw food, especially using raw dairy, meat and fish’ October 2016 | wom womensfitness.co.uk mensfitness. 105
NUTRITION TUNA TATAKI Some species of tuna are endangered, so it’s important not to buy bluefin tuna – skipjack and big eye tuna are less at risk. The texture and flavour of raw tuna is amazing, and it’s worth getting a whole piece rather than a small fillet as it’s easier to cut. Ingredients (serves 2) ● 350g tuna (buy a whole piece from the head end of the tuna, rather than fillets)
● Juice of 2 limes, zest of 1 lime ● 1½ heads of broccoli ● 2tbsp sesame oil ● 5cm knob of ginger, peeled and grated ● 4 small, very ripe cherry tomatoes, finely chopped ● 1 red pepper, finely chopped ● 1 long red chilli, finely chopped ● Sea salt and freshly ground black pepper For the dressing: ● 3tbsp soy sauce ● 2tbsp water
● 2tbsp raw honey ● 2tbsp finely chopped or grated ginger ● 1 garlic clove, finely crushed ● 1 chilli (any kind you like), finely chopped
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Cut the tuna into four long triangular pieces, sprinkle over half the lime zest and half the juice and salt. Wrap in clingfilm and freeze for 20 minutes. Meanwhile, cut the broccoli into tiny florets and cut the stalk into tiny cubes. Dress with the juice of half a
lime, one tablespoon of sesame oil and a pinch of salt and pepper. Set aside. In a separate bowl, mix the ginger, tomatoes, pepper and chilli with the juice of half a lime and one tablespoon of the sesame oil. Combine all the ingredients for the dressing. Remove the tuna pieces from the freezer, cut each one into medium slices, arrange on a plate and spoon over the chopped tomatoes, pepper and chilli. Add the broccoli and pour the dressing over the top.
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‘When you eat raw, you eat produce in its most natural state. Fresh and full of nutrients' 106 womensfitness.co.uk | October 2016
FROZEN BANANA LOLLIES Better than a lollipop, with all the fibre, vitamins and sugar from the banana, this is an unprocessed, lowtech way to make ice cream on a stick. It’s a great recipe for kids, plus you can dip these treats in melted chocolate once they are frozen and then dip them into all kinds of toppings from crushed pecans to crushed freeze-dried raspberries. We suggest making lots, as what’s the point in only making
a couple of them? Trust us, you’ll run out too fast… Ingredients (makes 20) ● 10 overripe bananas or 20 mini bananas ● 20 lollipop sticks or flat bamboo skewers (if you are making them for the kids, try to find skewers with blunt tips to avoid any nasty sharp bits in mouths) For the toppings: ● 400g raw chocolate ● 50g crushed freeze-dried raspberries ● 200g crushed nuts, such as pecans
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Peel the bananas and cut them in half (if using the larger ones). Insert a stick into each one. Wrap the lollies individually in parchment paper or clingfilm. Freeze for at least two hours. Meanwhile, melt the chocolate in a heatproof bowl, either in the microwave on a low setting or over a saucepan of simmering water. Stir until smooth. Remove the bananas from the freezer, take off the packaging and dip into the melted chocolate, then sprinkle on your choice of toppings, rewrap and refreeze for another hour.
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ALMOND BUTTER AND RASPBERRY BIRCHER MUSELI
WORDS: AMANDA K KHOUV PICTURES: ISSY CROKER
This is our healthy version of a peanut butter and jelly sandwich! It is quite similar in flavour and the sweet and salty taste works well with the soft oats. Serves 2 ● 150g fresh raspberries, plus extra berries for topping ● 2tbsp raw honey ● 5tsp raw almond butter ● Juice of ½ lemon ● 1 serving Bircher muesli ● 150ml raw almond milk ● 2 mint leaves ● 4 basil leaves
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Place the berries in a blender with the honey and blend until smooth, then push through a sieve into a clean bowl, discarding the seeds. Don’t wash the blender. Put the almond butter and lemon juice into the blender with the blitzed raspberries and blend for a couple of seconds until smooth, adding a tablespoon of water if necessary. Divide the Bircher muesli between two bowls and mix with the almond milk gradually so it’s quite runny, swirl in the almond butter and raspberry mixture, scatter the mint and basil leaves on top.
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WA N T M O R E R E C I P E S ? Raw is More: Vibrant Recipes Bursting With Goodness by Gini and Eccie Newton, published by Kyle Books, is priced at £14.99.
October 2016 | womensfitness.co.uk 107
NUTRITION TOTAL SNACKISFACTION
Max’s Protein Bars can help you maximise your post-workout recovery potential thanks to their impressively natural 17g of protein per bar. They’re also a handy snack on-the-go, while the White Chocolate and Raspberry flavour makes for a particularly satisfying treat. ● £2.20, maxbars.co.uk
DID YOU KNOW?
Plant power We’re loving the many new ways to hydrate these days. There might already be coconut, maple and birch water, but there’s room for more – especially when it’s True Nopal Cactus Water. The totally natural drink has a subtle, fruity and refreshing taste – and at only 29 calories, who can argue? ● £1.69, Boots
Research shows 73% of people now own a juicer or smoothie maker. If you haven’t done so already, join the masses with this convenient way to pack in those nutrients.
Hassle-free baking
Make baking a breeze by opting for Holy Lama Orange Spice Drops – the equivalent of the zest of half an orange. Made from fresh oranges, the concentrated extract is ideal for lazy cooks who don’t want to skimp on flavour.
al healthy bites
● £3.50, holylamaspicedrops.com
Want to fill your trolley without filling out? It is possible, says Amanda Khouv
The Channel Island of Jersey might be best known for its beautiful beaches, scenic walking trails and unique French-English culture blend, but its culinary delights make it a worthwhile visit for foodies, too. Bohemia Bar & Restaurant – home to renowned Michelin-starred chef Steve Smith – is the talk of the town, and for good reason. Located at The Club Hotel & Spa, its tasting menu boasts innovative dishes using local, fresh ingredients like the everfamous Jersey Royal potato, scallops and rhubarb. Veggies are catered for, too, with a special menu. Our favourites were the just-caught oysters and mussels. Well worth the short trip! ● Tasting menus from £49, bohemiajersey.com
108 womensfitness.co.uk | October 2016
SOURCE: DISCOVER SPINACH PICTURE: SHUTTERSTOCK
Restaurant rated!
NUTRITION 3 WAYS WITH CUCUMBER
FOOD FOCUS
Cucumber
The humble cucumber is often overlooked as a nutrient powerhouse – but it has heaps of body benefits…
Cucumber water Serves 1
Quite simply, grab a vegetable peeler and peel a cucumber lengthways to make fine ribbons. Add a few ribbons to a jug of water with a slice or two of lemon, and chill. This makes the perfect refreshing drink.
Asian cucumber salad Serves 4
Spiralise 2 cucumbers and 2 carrots into a large bowl. In a separate small bowl, whisk together 2tbsp apple cider vinegar, juice of ½ lime, 2tbsp honey, 1tsp sesame oil, a pinch of chilli flakes and 1tbsp sesame seeds. Throw the dressing over the cucumber and carrot salad and toss well before serving.
C
ucumbers actually belong to the same family as squash and watermelon, known as the cucurbitaceae family. They are around 95 per cent water and hence is great for hydrating the body post-exercise. They contain a whole host of vitamins and minerals including vitamin C, B vitamins, copper, potassium and manganese. They also contain vitamin K, which is needed to help wounds heal properly, and there is also evidence that it may be involved in helping to keep our bones healthy. Cucumbers also contain polyphenols, which are a kind of antioxidant. In particular, they contain an anti-inflammatory flavonol called fisetin, which may support the brain by helping to improve memory and also protecting the nerve cells from age-related decline, which is an important aspect in the prevention of cognitive conditions such as Alzheimer’s. Lignan, another polyphenol, and cucurbitacin, which is a phytonutrient – both of which are found in cucumbers – may also help to reduce the risk of
certain cancers such as breast and ovarian. These antioxidant properties, along with vitamin C, which is our most abundant antioxidant, are generally needed for all-round good health and to protect every cell in the body from oxidative stress caused by toxins and pollutants – all of which can’t be easily avoided if you live in a big city. The B vitamins in cucumbers are needed for our adrenal glands when we get stressed. Our adrenals love B vitamins, and the more stressed we are, the more B we need – making cucumber crudités a brilliant mid-afternoon office snack. And finally, if you suffer from poor digestion or constipation then chomp on some cucumbers – a particularly excellent idea if you’re travelling, as they are generally easy to find around the world and are better than taking over-the-counter medication to relieve any blockages. Cucumber contains both water and fibre – an essential combination for bulking out stools and assisting their healthy transit through your system.
‘The B vitamins in cucumbers are needed for our adrenal glands when we get stressed – our adrenals love these nutrients and the more stressed we are, the more B we need’
SUPERFOOD STATS
1 CUCUMBER PROVIDES:
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
45 calories 0g fat 11g carbohydrates 2g fibre 2g protein
Cucumber, garlic and yoghurt dressing Serves 2
Dice 1 cucumber and place in a bowl along with 3 crushed garlic cloves. Sprinkle with a pinch of salt and 1tbsp extra virgin olive oil. Next stir in 450g natural yoghurt and 100g chopped walnuts. Drizzle 1tbsp extra virgin olive oil over the top and add 1tbsp freshly chopped mint. Chill before serving alongside chicken or fish.
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
October 2016 | womensfitness.co.uk 109
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Ready, Steady Run!
We’ve found the secret to your running success…
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PICTURE: SHUTTERSTOCK
HOW TO EAT FOR YOUR GUT TYPE IS PORTION DISTORTION MAKING YOU FAT? WHAT HAPPENS WHEN YOU STOP COMPLAINING...
110 womensfitness.co.uk | October 2016
NUTRITION
Clean eats in a flash Thought fast, fresh and meat-free dishes meant a diminished taste experience? Natasha Corrett proves (again!) that this isn’t the case‌
October 2016 | womensfitness.co.uk 111
NUTRITION
CREAMY CAULIFLOWER AND TAHINI DIP I wanted to create a different type of houmous and this is the result. I love how creamy cauliflower gets, and adding tahini gives it a great protein kick. If you are roasting cauliflower just for this recipe, make double and add it to your salads – it’s a great addition. Ingredients (serves 2) ● 170g roasted cauliflower florets (260g raw cauliflower) ● 2 tbsp tahini ● Zest of 1 lemon For the spice scatter: ● ½tsp coriander seeds ● ½tsp cumin seeds ● ½tsp fennel seeds ● 1tsp sesame seeds
● ½tsp sumac ● Zest of ½ lemon ● 1tbsp chopped parsley
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Put the roasted cauliflower into a food processor or blender with the tahini and lemon zest, and blend until smooth. If you need more liquid, you can add up to 60ml water. Transfer to a serving bowl. To make the spice scatter, toast the seeds in a dry frying pan for two minutes or until toasted and smelling aromatic. Remove from the heat and leave to cool slightly. Mix the sumac, lemon zest and parsley with the toasted seeds and scatter over the dip. Serve the dip alongside a salad or as a traditional dip with crudités and crackers.
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112 womensfitness.co.uk | October 2016
CREAMY TAHINI LENTILS WITH DRIPPY BOILED EGGS Quick, simple and packed full of protein, this is a great portable recipe for eating after a workout and will give you loads of energy for the rest of the day. I also like this with some fresh spinach leaves or rocket to fill it out a bit and get in some extra greens! Delicious with some chargrilled broccoli on the side. Ingredients (serves 2) ● 2 eggs ● 15g dill, roughly chopped ● 5g mint, roughly chopped, plus extra leaves to garnish ● 240g cooked Puy lentils (120g uncooked weight) ● Zest of 1 lemon ● Freshly ground black pepper ● Fresh mint, to garnish For the tahini dressing: ● 3tbsp tahini ● Juice of ½ lemon ● Pinch of Himalayan pink salt
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To boil the eggs, put them in a pan of boiling water for seven minutes. Run under cold water and peel. Add the dill and mint to the Puy lentils with the lemon zest and a pinch of pepper. Make the dressing by blitzing all the ingredients. Drizzle the dressing over the lentils, slice the eggs in half and place on top. Garnish with pepper and a few fresh mint leaves.
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CAULIFLOWER PROTEIN BROWNIES Everyone loves a good brownie and I have written quite a few recipes for them in my time, but these are based on a traditional recipe with a twist. In my first book Honestly Healthy: Eat with Your Body in Mind, the Alkaline Way, I created a delicious sweet potato brownie; let’s see if this cauliflower version will be the latest craze! Ingredients (makes 9 brownies) ● 180g cauliflower florets ● 80ml coconut oil or vegan butter ● 170g coconut blossom syrup ● 100g gluten-free plain flour ● 60g raw cacao powder ● 20g vegan protein powder
● 1tsp bicarbonate of soda ● ¼tsp Himalayan pink salt ● 1 egg ● 1tbsp vanilla extract ● 60g pecans, roughly chopped (optional) For the cashew butter swirl (optional): ● 30g cashew butter ● 30ml agave syrup
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Preheat the oven to 180°C/gas mark 4 and line a square 20cm brownie tin with baking parchment. Steam the cauliflower florets over a medium heat until soft –this should take around five to six minutes. Once it has cooled a little, put the cauliflower into a blender. Melt the coconut oil or butter and add with the syrup, then blitz together to make a smooth purée. Set aside for now.
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Sift all the dry ingredients into a bowl. In a separate bowl, whisk the egg and the vanilla extract together. Stir the cauliflower purée through the egg mixture and whisk until thoroughly combined. Gently fold the dry mixture into the wet ingredients, adding the chopped pecans at the end if you are opting to include them. Pour the mixture into your lined brownie tin. To make the cashew swirl, stir together the cashew butter and agave syrup with one teaspoon water. Drizzle over the top of the brownie mixture and swirl using a teaspoon. Bake in the oven for 20 minutes until a skewer inserted into a brownie comes out clean, though still a little moist.
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October 2016 | womensfitness.co.uk 113
NUTRITION
MIDDLE EASTERN POTATO SALAD I love using spices in all my dishes, especially in rice dishes, as I am hugely influenced by Middle Eastern cooking. This salad is so simple and really punches with flavour. Ingredients (serves 2-4) ● 350g roasted sweet potato, cooled (550g raw sweet potato, quartered lengthways) ● 10g parsley, chopped ● Pomegranate seeds, to garnish (optional) For the dressing: ● ½tsp ground cinnamon ● 1tsp ground cumin ● ¼tsp Himalayan pink salt ● 250g goat’s or sheep’s milk yoghurt
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First make the dressing by mixing the cinnamon, cumin, a pinch of salt and yoghurt together. Arrange the cooled sweet potato on a platter, pour the dressing over it and sprinkle with the chopped parsley. Serve with a salad or as a side dish, garnished with the pomegranate seeds (if you like).
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114 womensfitness.co.uk | October 2016
AVOCADO POPS
PICTURES: LISA LINDER
I used to love Mini Milk ice lollies when I was younger and thought it would be fun to create a healthier, dairy-free option that the kids are going to love. This is probably one of the quickest ice-creams you can make – it’s just a case of blend and freeze. I love that we can sneak some nutritious avocado in there too. If you don’t have ice-lolly moulds, just freeze the mixture in a lidded plastic container and serve as ice-cream.
Ingredients (makes 4 pops) ● 2 ripe avocados, peeled and stones removed ● Juice of ½ lemon ● 60ml agave syrup ● 60g coconut oil, melted ● ¼tsp vanilla extract ● 1tbsp cashew butter or other nut butter ● 125ml almond milk ● Chopped pistachios, for dipping For the topping (optional): ● 60g raw cacao butter ● 90g coconut cream (or the creamy top of a tin of coconut milk) ● 30g agave syrup
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Put all of the ingredients (apart from the nuts) for the avocado pops into a high-speed blender and blitz until velvety smooth. Transfer to ice-lolly moulds and freeze for two to three hours until set. If you want to add the white chocolate topping to the ice pops, blitz all the ingredients for it in your blender. Spoon over the lollies and dip them into the chopped nuts. Eat right away, or return to the freezer to eat later.
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WA N T M O R E I D E A S ? Recipes taken from Honestly Healthy in a Hurry by Natasha Corrett, published by Hodder & Stoughton, priced at £25.
October 2016 | womensfitness.co.uk 115
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Loud & proud
If you think you know your stretches, think again! Check out Mary Helen Bowers’ Instagram @balletbeautiful. The pro ballerina shows us how to merge fitness and elegance with snapshots of her toned form and everpointed toes!
INSPIRED Love life, keep fit and feel fab with this month’s motivational tips and must-haves
DID YOU KNOW?
We’re in love with the KEF MUO wireless speaker. The award-winning gadget boasts a long-throw bass radiator and a dual-connect mode for room-filling sound – making it perfect for parties. We’re digging the limited-edition rose-gold colour! ● £299.95, kef.com
Wise words ‘Joy is the catalyst for all that is great in life. When we vibrate positive energy, we inspire others. That feeling of happiness comes from being in the present moment.’ Salema Veliu, meditation expert from The Rebel Truth Blazer 122 womensfitness.co.uk | October 2016
INSTACRUSH
As many as 80 per cent of women struggle to stick to a fitness regime. The study by British Military Fitness also found that a quarter of us admit to having fitness apps that we don’t ever use. The solution? Find workouts that make you feel happy, and then don’t let each new trend distract you from achieving your goals!
NEVER MISS AN ISSUE Want more inspiration? Turn to page 54 to subscribe!
WORDS: LISA NGUYEN PICTURE: COURTESY OF BALLETBEAUTIFUL.COM
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