BURN FAT FASTER! WITH ELLIE GOULDING’S HIIT WORKOUT
Get happy! Try the detox that makes you smile
Skin that glows 18 must-buys revealed
BE A BETTER RUNNER!
Improve technique and results with our 20-page running special
Slimmer legs in 15 mins Easyshape-up homeworkout
FLAT-BELLY FOODS Start eating for your gut type
healthy postworkout recipes REVEALED!
WEIGHT-LOSS 10TRICKS YOU’RE
NOT DOING...YET! WOMENSFITNESS.CO.UK ISSUE 159 | NOVEMBER 2016 | £3.80
contents NOVEMBER 2016
ON THIS MONTH’S COVER:
Features 78 ‘I preach balance in a world that’s gone a little too “clean”’
● Bra, £24.95, Reebok ● Leggings, £115, Charli Cohen ● Trainers, £85, New Balance ● Jacket, £59.95, Adidas
WF chats to fitness blogger extraordinaire Carly Rowena to see what makes her tick
79 Do you need a complaint detox?
The average Brit complains four times per day - is it time you went on a ‘complaint detox’? November 2016 | womensfitness.co.uk 5
contents NOVEMBER 2016
30 31 38 41
Class on trial: Best’s Bootcamp Want to take it to the limit? Best’s Bootcamp pushes you to the max The HIITFUL 8 Want a slim and slender figure like Ellie Goulding? Her trainer shows us how Stand up for your health Could sitting be the root of your health troubles? Go hard or go home Put your lower body through its paces with this high-energy workout
47 52 53
The squat progression Smash through a new squat PB by adding this simple exercise to your warm-up Strike a balance It’s time to balance out your intense workouts with a good old dance-inspired stretch #FIT The kit, gear and accessories we can’t get enough of this month Reviews All the latest releases tried and tested for you by team WF
20-PAGE SPECIAL COOL RUNNINGS 58
Join our club! Your local running club is the best way to zap postsummer lethargy The secret to stronger running The Alexander Technique claims to reduce injury risk and boost your performance
Tap into apps! Get smart and use our fave apps to track your progress Boost your form Strengthen up and bid farewell to injuries Run the show Boost your mileage and your street cred with our fashion edit
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 | November 2016
GEORGE ANDERSON is a speaker, author and wellbeing coach. HE EXPLAINS WHY THE ALEXANDER TECHNIQUE IS THE KEY TO INJURY-FREE RUNNING ON P62
DAN LAWRENCE is an award-winning personal trainer and coach. PRACTISE GOOD FORM WITH HIS GUIDE TO THE SQUAT PROGRESSION ON P46
JONATHAN GALLARD is the co-author of The Allergy Solution. THE SECRET TO BEATING ALLERGY MAY LIE IN YOUR SHOPPING TROLLEY, HE SAYS ON P84
JOSH AXE is an expert in natural medicine and the author of Eat Dirt. FOLLOW HIS STEPS TO BETTER GUT HEALTH ON P87
AMANDA KHOUV is a qualified personal trainer, WF’s deputy editor, wearer of warm hats and serious coffee lover. AMANDA REVEALS WHY YOU SHOULD STAND UP FOR YOUR HEALTH ON P38
92 94 95
Eat away your allergies Discover these hidden secrets to achieve true health What’s your gut feeling? It’s time to take control of your digestive health and transform your vitality
Beauty Look awesome this autumn The hottest new products on our radar this season Beauty heroes Update your look-hot routine with these fab new finds Treatments We cherrypick the hair, face and body treats designed to make life that little bit sweeter this month
98 Beat portion distortion If
serving sizes are getting the better of you, here’s how to scale it down
PICTURES: SIMON TAYLOR, SHUTTERSTOCK
101 Insects appeal Forget
This month’s cover Photography: Simon Taylor Make-up: Alisha Bailey Model: Ella, motmodel.com Styling: Joanna Knight, Erica Bush Clothing: Bra, €29, Bro Fitwear, brofitwear.ee; Leggings, £9.99, USA Pro, sportsdirect.com
edamame and quinoa – there’s a whole new ingredient in town
104 Lovely leftovers
Master the art of waste-free cooking
108 Healthy bites Want to fill
your trolley without filling out? It is possible
109 Food focus: Mango WF explores the ‘king of fruits’
111 Wave goodbye to gluten!
Gluten-free has come a long way – and these tasty recipes from TV chef Phil Vickery are proof
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
LILY SOUTTER is a nutritionist and weight-loss guru. SLIMMING DOWN? LILY SAYS IT’S ALL ABOUT WATCHING YOUR PORTION SIZE ON P98
LOUISE PYNE is WF’s features editor and a registered nutritionist. SHE REVEALS THE TOP BEAUTY PRODUCTS TO SEE YOU THROUGH AUTUMN ON P92
NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk). NICOLA SHARES HER INSIDER KNOWLEDGE ON MANGOES ON P109
Postcode Telephone number
November 2016 | womensfitness.co.uk 7
from the editor Joanna Knight
Editor JOANNA KNIGHT firstname.lastname@example.org Deputy Editor AMANDA KHOUV email@example.com Features Editor LOUISE PYNE firstname.lastname@example.org Staff Writer LISA NGUYEN email@example.com Editorial Assistant ERICA BUSH firstname.lastname@example.org Sub-Editors KIRSTY DOOLAN, LISA MORGAN email@example.com Women’s Fitness editorial, Unit 011, Netil House, 1 Westgate Street, London, E8 3RL
Lace up and take to the trail this autumn
ART & PRODUCTION Art Director NICOLA KERR firstname.lastname@example.org Production MICHAEL HILLS email@example.com CONTRIBUTORS Alisha Bailey, Molly Horne, Nicola Shubrook, Simon Taylor ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Director LIZ JAZAYERI firstname.lastname@example.org T/020 7907 6736 Group Advertising Manager SUOSAN WILLIAMS email@example.com T/020 7907 6720
Make like a ballerina with these stretches
Deputy Advertising Manager SARA SHAH firstname.lastname@example.org T/020 7907 6707 Agency Account Manager CARLY ACTIVILLE email@example.com T/ 0207 907 6688 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager SAMANTHA PASHLEY firstname.lastname@example.org Marketing Co-ordinator GEORGIA WALTERS email@example.com SYNDICATION Syndication Sales Manager RYAN CHAMBERS firstname.lastname@example.org T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI email@example.com T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS firstname.lastname@example.org T/+44 (0)207 907 6134 MANAGEMENT Publisher DHARMESH MISTRY Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS
What we did this month Lisa headed to Deliciously Ella’s new deli to enjoy @TastyPotatoes
WE TRIED LDM
That’s the Louisa Drake Method for the uninitiated! A tough but rewarding sesh
DISTRIBUTION SEYMOUR DISTRIBUTION LIMITED, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE
PUBLISHED BY Dennis Publishing Ltd, 30 Cleveland Street London W1T 4JD, womensfitness.co.uk
Try Ellie Goulding’s workout
Clear up digestive issues for good
Have your Something on your mind? say We want to hear from you! WF readers say…
TUCKED INTO SOME SPUDS
HIIT THE FLOOR
Are you a victim of super-size portions?
Group CFO/COO BRETT REYNOLDS Group Managing Director IAN WESTWOOD Chief Executive Officer JAMES TYE Company founder FELIX DENNIS
Customer service 0844 844 0246 Email email@example.com UK subscription price: £39.99 for 13 issues; Europe/Eire: €74.48, rest of the world: £69.30. You can manage your existing subscription through subsinfo.co.uk – please refer to this site for queries about your subscription.
Running is my tonic. Whether I’m happy or sad, stressed or chilled, it’s a fix-all remedy – an antidote to life’s hectic moments, as well as a treat for some fresh-air me-time. If you haven’t found your stride yet, turn to page 57 and be inspired to lace up your kicks and get out and run! We’ve got some fab new workouts to get your teeth into, too. From fat-blasting HIIT by Ellie Goulding’s PT (page 31) to strength-building moves to give you serious gains (page 47), we have you covered. We’ve also been investigating the real secret to a flat tummy (page 87) and what’s really hampering your weight-loss efforts (page 98). Have a great month.
I love your magazine! I really STAR T COMMEN enjoyed Make your Skin Invincible [in the Summer issue]. Sometimes I am concentrating so much on my fitness that I forget to spend time on my beauty routine, but in order to take care of and respect my skin, first and foremost I need to make sure I choose products specially designed for my skin type. Your advice on the best beauty buys is going to make my stressed-out complexion super-strong in no time at all. Thank you so much, WF! Sian Roberts, Flintshire, Wales
GET IN TOUCH AND WIN... Write in and you could win a Westlab wellness bundle that includes Epsom salts, magnesium flakes and Himalayan salts (worth £62.95). ● westlabsalts. co.uk
● Email: firstname.lastname@example.org ● 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.
November 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
GET ON YOUR BIKE Pull up your socks and brave the most challenging cycle of the year, the Wiggle Snowball Spinner. Test your mettle by pushing your way up the steep country roads around Warwick. Prepare to work your legs hard – it’ll certainly keep you warm! ● ukcyclingevents.co.uk
WORDS: MOLLY HORNE
Unleash the beast
Start your Christmas with a bang and join the Nuclear family for its last event of the year, Nuclear Fallout 16. Run, jump and crawl your way through/over more than 60 obstacles – on very hilly Essex farmland! ● nuclear-races.co.uk
Calling all winter warriors! Challenge yourself to the max with a thrilling obstacle race through Aylesford Farm in Leicestershire. Not even the harsh weather will dampen your adrenaline. The Winter Beast is one for the brave! ● thebeastrun.co.uk
Embrace the twinkling magic of the Royal Botanic Gardens. Christmas at Kew features a mile-long trail with a breathtaking display of 60,000 lights. Expect sweet treats and mulled wine along the way. ● kew.org
23 NOVEMBER – 2 JANUARY
November 2016 | womensfitness.co.uk 11
Absorb the full power of turmeric with Pukka’s unique Wholistic™ formulas & Turmeric Gold tea
incredible organic teas & supplements pukkaherbs.com/turmeric Organic Pukka Quality
SORT YOUR LIFE OUT
Is life feeling a bit hectic? Motivation to get anised has arrived in the form of th organised this super cute leather personal planner by c y Kikki.K. k kk k m ● £45, kikki-k.com
UP IN THE HAIR
Get your locks feeling weightless, hydrated and squeaky clean with Duck & Dry’s new Up, Up and Away range. ● £14-16, duckanddry.com
SAVE US A SLICE
It’s all about balance, right? Nothing makes that clearer than this slogan workout bag. And yes, we’ll be getting pizza! ● £23.95, prezzybox.com
HOT LIST S O TR ACK CK STAY ON
WORDS: AMANDA KHOUV
Need help l staying y g on the h straight gh and d nar arrow? Sport eek Cloudtag the slee C oud ag Track ac on o your you wrist s or clipped by your chest to track daily activity and heart rate. ● £89.99, cloudtag.com
CARRY IT OFF
We’re loving this Mary Poppins-esque Lipault Lady Plume Bucket Bag. It’s perfect for throwing in pretty much anything and everything. ● £59, lipault.co.uk
See it, buy it, love it! Your essential guide to the month ahead
Urbanista’s San Francisco earphones now come in a new Mediterranean Mosaic pastel edition. They’re tangle-free, stay put and ideal if you’re on a budget. ● £19, uk.urbanista.com
STRIDE WITH PRIDE
Summer might be over but we’re keeping it alive with the Item m6 Holiday Sock. It’s the perfect pop of colour for drearier days. ● £16.50, item-m6.co.uk
WF SAYS REL A X
Need an excuse to splash out on some new threads? The Namaste Sweater by YUJ is a reminder throughout the day to stay calm. You can’t put a price on that. ● £70, stylepb.com
November 2016 | womensfitness.co.uk 13
G ING NG TRAINING? A N NG? AI GE GOING AND TRACK WHAT YOU’RE MADE OF, NOT JUST YOUR GET R STEPS, WITH THE ALL NEW TOMTOM TOUCH FITNESS TRACKER. ST T ER.
BUILT-IN HEART RATE MONITOR
Fitness starts from the h rt. Monitor your heart rate throughout the day to ﬁnd out your resting heart rate, which is a great indicator of your ﬁtness level.
BODY COMPOSITION ANALYSIS
Measure your body fat and muscle mass percentage right from your wrist with the touch of a button.
24/7 ACTIVITY TRACKING
Make every minute count. Capture your steps, sleep time and heart rate, day and night, with 24/7 activity tracking.
ESSENTIALS S SENTIAL LS DID YOU KNOW? Running may be better than cycling for your bones. Researchers at the European Society of Endocrinology found that exercise that puts greater strain on bones, like running, may improve long-term bone health more effectively than sports that don’t.
Sensational Sen Sensationa Se ensationna nal support s supp
Wi h seaml With s ml se mless microfibre f bre e iinne ner n rc cups, a softt micr m crof b e under-bus u de bus ha to bre st tha at moulds m the b dy nd erg rgonomically body y’s c contours, co an rgon styl e straps ((whic ch a are also yled rrelie ief ich padded able), the ed and a adjustab th t Extreme Control Anita ol Sports ports ts Bra by b A Anit Active is your update. ur ultimat timat ate autumn a figleaves.com 49, figleav figleaves fig ● £49,
Roll up, roll up! Whether you’re in the office after a lunchtime run or travelling the world, the Grid STK handheld foam roller will target muscle aches and pains on the go for instant relief. ● £34.99, physicalcompany.co.uk
runningnews Be Shatter your PB with performance -boosting tips and high-tech kit
WO S ERICA WORDS: C BUSH US SOU SOURCE: C SC SCIENCEDAILY.COM C CO
BOTTLE IT UP
Sweat-proof and fully insulated with a hygienic rear button lid for one-handed operation, this Thermos Brand Double Wall Hydration Bottle makes a smart addition to your run. ● £15, thermosonline.co.uk
On the lookout for tips and kit to supercharge your training, slash your PB and speed up recovery time? Invest in Activbod’s Race Day Essentials Kit, which is packed full of muscle gels, balms and cleansing scrubs as well a towel and handy ‘wet sweats bag’. The only thing you need to get you over the finish line. ● £30, activbod.com
November 2016 | womensfitness.co.uk 15
ESSENTIALS Did you know?
If you feel like the second-skin of a pro jersey leaves little to the imagination, try Stolen Goat’s new Orkaan Everyday Jersey – it’s just fitted enough for speed, performance and comfort but with a little more breathing space. Oh, and with that fleece-like Roubaix lining, you might never want to take it off.
Commuters who cycle to work are
less likely to be tense in the hour after arriving at work than those who drive or take public transport
WAYS TO BROADEN YOUR BIKE HORIZONS
...without actually getting in the saddle
by Ellie Blue and Anika Ledlow Learn about the therapeutic benefits of the bike with these short interviews, stories and thoughts from women who are totally in the know. ● £7.99, turnaround-uk.com
● £95, stolengoat.com
Supporting g role
Go all-out on your next ride g yo ’ve de k knowing you’v ve new me medium-support got the right support in Rapha’s R fortable and des esigned bra. It’s lightweight, comfo es g We’re nto th the especially for those bumpy rides. ri ’re into he v ntilation. clever laser-cut holes for the ultimate in venti a o .
cyclescene ● £50, rapha.cc
Get extra pedal power with our top cycling tips
on Bike Channel UK Move over The X Factor – this reality series featuring some of the UK’s top cyclists sets out to search for amateurs to train and compete as pros. ● bikechannel.co.uk
by Emilie Bahr Everything you need to know about commuting by bike as a woman. Bahr covers safety, advice and fitness in this visually pleasing guide. ● £10.99, turnaround-uk.com
16 womensfitness.co.uk | November 2016
Just the fix Give your leisurely rides and casual commutes an upgrade with the new Nero fixie from Quella. It will do just the job if nipping about the city streets is your thing. But with the 12 different colour combos, how will you ever choose? ● £329, quellabicycle.com
WORDS: AMANDA KHOUV SOURCE: BROMPTON/SPIRE PICTURE: SHUTTERSTOCK
THE COACH UK
BIKE HIRE INCLUDED
Get excited about Europe’s most beautiful regions with a cycling holiday everyone will love. Experience the joy of exploring places that can only be reached by bike and have the time of your life getting in amongst it all. #WheelGoodTimes FreewheelHolidays.co.uk
0161 703 5823
DID YOU KNOW? During the eight-year lifespan of a mattress, we shed almost 5kg of dead skin cells. This creates a feeding ground for allergy-triggering dust mites. Keep your mattress as hygienic as possible: Hyde & Sleep recommends keeping your bedroom well-ventilated, washing your sheets at 60°C and replacing your mattress after eight years.
Fit and strong Keep your health levels in check with these body-boosting buys
● £5.59, boots.com
Maximum energy Up your iron levels and get back to your best with popular Scandinavian liquid supplement Blueiron. ● £14.99 for 330ml, blueiron.co.uk
Soothe your joints Medicare’s Collagen MSM is designed to fortify joints and minimise pain – bonus! ● £49.99 for 500ml, thecollagenshop.com
healthwrap Tasty trends and top buys from the world of wellbeing
If you’re finding it hard to track changes in your body during training, you can find the answers in Salter’s Bluetooth Smart Analyser Pro scales. The monitor measures weight, body fat, body water, muscle mass, bone mass, BMI and BMR, and allows you to manually enter your waist, hip and bust size to better understand target areas. We want to get started now! ● £89.99, johnlewis.com
Evening elixir Transitioning from summer to winter can be tough on the skin – especially if yours is dry or flaky. But we found the perfect solution: Environ’s Intensive Hydrating Oil Capsules. Intended as a night-time treat, the capsules include a special formula that features antioxidant lipochromalin and adaptogen beta sitosterol – a mighty combo that will defend against free radicals and restore skin. We’re impressed. ● £44 for 30 capsules, find your nearest stockist at iiaa.eu
18 womensfitness.co.uk | November 2016
WORDS: LISA NGUYEN PICTURE: SHUTTERSTOCK
Soothe and revive aching muscles with Nelsons Arnicare Arnica Cooling Gel.
AMERICA’S #1 SELLING WEIGHT LOSS SUPPLEMENT BRAND
choose success support weight loss your way
Life is full of choices. When it comes to decisions about your body, choose success with Hydroxycut® Hydr ycut® as part of your diet and excercise e ercise programme. Hydroxycut® Hydr ycut® contains an effective key weight loss support ingredient1 that’s been shown to help people lose weight when combined with a Hydr you calorie-restricted diet2. With help from Hydroxycut®, can start s living the life you’ve always wanted.
Support pport Your Weight Loss Loss Goals Today! • Effective ctive Weight Loss Support3 featuring aturing Glucomannan S
HT LO IG S E
SCIENTIFICALLY RESEARCHED KE
• Interchangeable products – take 3 servings per day for maximum beneﬁt
• Reduce fatigue with added B-vitamins
wwBased on AC Nielsen FDMx U.S. sales data for Hydroxycut® caplets and sales of Hydroxycut® brand SKUS from 1997 to present.
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
Begu is making your daily cuppa go the extra mile. The brand offers six different blends, each containing all-natural ingredients targeted to a specific aim. Struggling to sleep? Try the Nightea Night flavour. In need of a detox? The System Cleanse blend is naturally purifying and contains a gentle laxative to boost your digestive system.
Romance is not dead If downtime with your partner means an evening watching EastEnders or a Sunday at the mother-in-law’s, you’re overdue a date night. And making it that much easier for couples to reignite the love is JustUsBox. The monthly subscription box provides a themed activity that promises to keep the spark alive!
● From £10.99, begu.co.uk
Lost and found
● From £25 for a subscription (£35 for a one-off), justusbox.com
Hot tips and tricks to boost your energy, style and cash flow
For a spa experience in the comfort of your own home, try Ananné, a luxe Swiss brand that advocates a natural and holistic approach. The vegan and chemical-free product range includes the Claritas Hair Shampoo and Amicio Hair Conditioner - both of which contain natural oils to suit even the most sensitive of scalps. Me-time just got a whole lot better! ● £25 for 200ml, ananne.co.uk
20 womensfitness.co.uk | November 2016
● £19.99, pcworld.co.uk
Did you know? The condom industry hasn’t seen a major innovation for 70 years – that is, until Lelo created the re-engineered HEX condom. The gamechanger features an integrated hexagonal pattern that helps to prevent breakages and slipping, while also enhancing pleasure. Everyone’s a winner! ● £11 for 12, lelocondoms.com
WORDS: LISA NGUYEN SOURCE: SPANISH SOCIETY OF PRIMARY CARE PHYSICIANS
Whether it’s the keys you’ve misplaced or the phone that you’ve lost for the umpteenth time, the smart Tile Bluetooth Tracker was designed to locate anything and everything. Attach the lightweight Bluetooth tracker to your belongings and the Tile app will map out where it is or even where it was last seen. You can also use the app to prompt the Tile to make a sound, or use the tracker to make your phone ring out! It’s our new favourite essential.
om Fr n la
er itz Sw d Great tasting, long lasting refreshment Sugar free â€“ all of the taste, none of the guilt Only 6 calories per sweet
The secret is ChrĂźterchraft
ESSENTIALS SAVE YOUR CELLS
As a keen road runner, how can I best protect myself from damage from vehicle pollution?
Antioxidants are the key to protecting the DNA of your cells, and they are found easily in fruit and vegetables. A recent study found that citrus fruits, such as tangerines and pink grapefruits, have a longer-lasting antioxidant effect in the body too.
Nourishing news and nutritional know-how
CHEAT SHEET: INSULIN
22 womensfitness.co.uk | November 2016
Clean Cakes by Henrietta Inman If you’ve always battled with your love of cakes and eating clean, then this is the book for you. Clean Cakes is a beautiful range of sweet recipes made with whole, natural ingredients that are free from gluten, dairy and refined sugar. Many are also vegan and nut-free, so go ahead and indulge your sweet tooth!
VELVET CHOCOLATE POTS
Not measuring your carbohydrate portion size can easily lead to weight gain, so invest in some measuring cups that are quick and easy to use. Half a cup is the equivalent of 150g cooked rice or pasta – about one portion!
Insulin is a hormone made by the pancreas that helps regulate our blood sugar levels – the amount of sugar (glucose) in the blood. After you eat food, your blood sugar levels rise, which signals your pancreas to release insulin into your bloodstream. Insulin then effectively ‘unlocks’ the cells to allow sugar to enter and be used as energy. If you have more sugar than you need, insulin helps to store it in your liver, preventing blood sugar levels from getting too high or too low.
Books we love
Struggling to sleep? Make sure you have some wholegrain carbs with your protein at dinner. Good carbs make an amino acid called tryptophan more available to the brain, which causes sleepiness, and protein forms the building blocks of tryptophan.
Ingredients (serves 6) ● 160g avocado (about 1 large avocado) ● 200g plus 1tbsp chocolate coconut yoghurt ● 100g plus ½tbsp date syrup ● 15g cacao powder, plus extra to dust ● ½tsp vanilla extract ● Pinch Himalayan pink salt ● 60g coconut oil ● You’ll need: 6 small ramekins, teacups or small suitable pots.
1 2 3 4
Place everything except the coconut oil in the blender and process until smooth. Melt the coconut oil, add to the chocolate mix and blend on full speed until completely smooth. Divide the mix evenly between the cups and place in the fridge for an hour to chill slightly and set. Remove from the fridge, dust with cacao powder and serve immediately. If you refrigerate the pots for longer than this, then remove them from the fridge about an hour before serving. They will keep for up to three days in the fridge, depending on the freshness of the avocado and yoghurt.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK; PHOTOGRAPHY FOR CLEAN CAKES: LISA LINDER
G H IN FIBR
IN PROTE I
Explore Asianâ€™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 bre with only a third of the carbs carbs, and best of all
tastes simply delicious!
Choose from: Edamame & Mung Bean Fettucine, Blackbean, Edamame or SSoybean pasta shape. Available A ailable from f o selected selec ed branches b a ches of:
LEAN PROTEIN? GIVE EM HECK! â€˜
ESSENTIALS Safe in the sun
Grow for it
Eating local couldn’t get any truer than growing your own veg. But if you thought it was a chore, try the Elho Green Basics Grow Table XXL. It creates the perfect environment to grow vegetables and herbs, and is a cute addition to any outdoor area. Talk about reducing miles on your food!
Sun protection should be an all-year-round thing, and now thanks to Odylique, you can do it responsibly. Its new SPF 30 Natural Sun Screen is the first of its kind to be approved by the Fairtrade Foundation. It’s also 100 per cent natural, contains no artificial UV filters and is totally vegan-friendly.
● £29.99 (clear lid £16.99), bents.co.uk
● £25, odylique.co.uk
greenscene Be stylish and sustainable with our planet-friendly tips
WORDS: AMANDA KHOUV PICTURE: SHUTTERSTOCK SOURCE: PLANETHEMP.CA
Boycott plastic bottles and the toxins they release into the ecosystem by keeping a Root 7 Corkcicle Canteen with you at all times. Top up the triple-insulated stainless steel bottle and stay hydrated all day. It keeps drinks cool for 25 hours or warm for 12 hours, so whatever your tipple, it’s the perfect guilt-free choice. ● £17.99, root7.com
ETHICAL EATS Ditched animal fare in a bid to save the planet? The Vegan Passport app makes maintaining your choice that little bit easier. Wherever you are in the world, this clever phrasebook – complete with useful pics and restaurant recommendations – will help you stay animal-product-free. ● £1.49, iTunes
Make the cut
We love Dr. Bronner’s Organic Shaving Soap – and not just because it gives you a smooth, nick-free shave and is packed with essential oils like peppermint, hemp and jojoba. The best part is the soaps are packaged in recycled plastic only – so you can be sure you’ve done your bit for the planet, too. ● £7.29, drbronner.co.uk November 2016 | womensfitness.co.uk 25
The No.1 Sports & Active Holiday Resort In The World Club La Santa is the perfect location for you to combine sports and fitness with a family holiday.
Club La Santa is a unique holiday destination on the stunning North West coast of Lanzarote. Over 30 sports and activities are included in the price from cycling to tennis to aerobics. What’s more, with a choice of 4 great restaurants, an on-site wellness centre and a range of activities for children, it’s the perfect place to get fit, relax with the family or enjoy a break with the girls.
You’re one click away from #FunFitRelax 0161 790 9890
Club La Santa UK’s parent company, Sports Tours International, is protected by the ATOL arrangements when you book your holiday or travel, that includes flights and accommodation. Our ATOL number is 2711. Where you book a non-air inclusive holiday, and we act as the principal, your money is financially protected by our ABTA bonding arrangements. Our tour operating ABTA number is V1479.
Turtle nesting season is well under way in Puerto Vallarta and Riviera Nayarit in Mexico, as thousands of Olive Ridley sea turtles descend their sandy shores for the annual spawning season, spanning July to December. During this time, female turtles bury their eggs along the coastline; just 45 days later they hatch, and thousands of newborn turtles head straight for the pristine waters of the Pacific. Alongside the Sea Turtle Protection Programme, hotels, resorts and tour operators throughout the region are offering educational release programmes, so visitors can learn about and take part in one of the most breathtaking natural events in the world. We can’t think of a better way to spend a holiday. ● Visit puertovallarta.net and rivieranayarit.com
traveldiary Your passport to dream destinations, suitcase essentials and active escapes
How to ‘deplane’ yourself Oskia’s founder, Georgie Cleeve, gives us her tips and tricks on how to feel fabulous postflight. It is possible…
Add instant glow
‘The ribose in Oskia’s Get Up & Glow is the only topical ingredient proven to boost cell ATP energy to fight skin fatigue. This essentially means that it gives skin an instant boost, which most of us need after flying.’
WORDS: ERICA BUSH PICTURE: RIVIERA NAYARIT CONVENTION & VISITORS BUREAU
‘I like to carry out a mini skincare routine on long-haul flights, so after a quick cleanse I massage Oskia’s Restoration Oil into my skin (using massage techniques to aid lymphatic drainage) and often top up at several points throughout the flight to retain moisture.’
Drink loads of water
‘Cabin air has very little moisture – it’s lower in humidity than the Sahara Desert – and coupled with low air pressure, our skin can quickly bec become parched. Try to drink around one liitre for every three to four hours you’re re onboard, to ensure your skin and b dy body stays thoroughly hydrated.’
DID YOU KNOW? We’re a nation of travel-lovers! According to a recent survey by OnePoll,
of Brits said they’d sacrifice material things to travel somewhere new for a more fulfilling experience. Time to get on Skyscanner!
Chasing some winter sun? You’ll need these sunnies from Boom Bap Wear in your life – they promise to keep you safe and stylish. ● £62, b boombapwear.com b
We love it when our favourite beauty brands go miniature, and Katherine Daniels is no exception. Pick and mix your favourites from a selection of make-up removers, creams, cl ansers and exfoliators to create cleanser a bespoke travel bag for all your skincare needs.
● Travel mini pack from £15, kath katherinedanielscosmetics.com November 2016 | womensfitness.co.uk 27
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
30 Class on trial // 31 The HIITFUL 8 // 38 Stand up for your health // 41 Go hard or go home 46 The squat progression // 47 Strike a balance // 52 #fit // 53 Reviews
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
GET FIGHTING FIT Combat sports such as Muay Thai are totally having a moment. According to Sport England, there’s been a 23 per cent rise in people taking part in this kind of exercise since 2007, with just under 35,000 more people in the country punching and kicking their way to a healthier lifestyle. What better way to release some steam? It’s physically demanding, but there are mental health benefits to be had too, says Dakota Ditcheva, who was named Most Outstanding Junior Female at the 2015 Muay Thai World Championships: ‘Combat sports such as Muay Thai not only test your physical ability, but also your courage and mental strength.’ So, gloves on, guard up, and we’ll see you in the ring!
November 2016 | womensfitness.co.uk 29
EXERCISE ‘Rest is limited and switching between cardio and strengthbased training is a hard – though very effective – way to train’
Want to take it to the limit? Best’s Bootcamp pushes you to the max and gets the endorphins flowing WHAT IS IT? Hot on the heels of Barry’s Bootcamp and 1Rebel, new kid on the block Best’s Bootcamp is the latest luxe-fitness offering to come to London. Conveniently located in the heart of Charing Cross, the studio brings us the familiar full-body format of alternating treadmill and floor work, albeit here centred around the Best’s Box, a bespoke progressional soft step. Our class took an inverted pyramid format, with six minutes on the treadmill followed by six minutes on the floor, which then decreased to five of each, to four, and so on. But don’t let that fool you – as the time decreased, the ante was suitably upped and we certainly felt it.
WHAT ARE THE BENEFITS? Best’s high-performance equipment and studio is where the class really shines. It’s the only studio in the UK that offers FreeMotion Treadmills, which feature a unique downhill setting, in-built cooling fans (aka a ‘godsend’) and convenient pre-set speeds for easy transitions. The unique ‘Trainer Cam’ also provides gym-goers with visuals of the trainer at all times, so whether you’re sprinting on the treadmill or doing your last box jump, you’ll never lose sight of your 30 womensfitness.co.uk | November 2016
trainer, nor forget the move. As expected, music is a highlight with Best’s resident DJs mixing fresh tracks for every session. Also, healthy shakes can be pre-ordered from the bar and fridge-cooled towels are handed out at the end. They’ve simply thought of everything.
HOW HARD IS IT? If you’ve tried similar classes, you’ll be familiar with the concept. If you haven’t, think six minutes of hill sprints immediately followed by six minutes of press-ups, burpees, box jumps and weighted squats, only to head back to the treadmill to do it all again for round two, which will be the same for five minutes. Round three will be four minutes and so on until you’ve finished with one minute of each. Constantly breaking up your workout between the treadmill and the floor is a great way to maintain motivation, but by the third round, you’re doing well not to flag. Rest is limited and switching between cardio and strength-based training is a hard – though very effective – way to train.
WHERE IS IT? Best’s Bootcamp, Charing Cross, London. One class is £20 but sessions are available in discounted packages. Go to bestsbootcamp.com.
DO IT YOURSELF After a full-body warm-up, get yourself on the treadmill for some interval training. Mix it up between flat sprints, hills and a recovery pace for six minutes in total. Then come on to the floor and vary between resistance moves such as burpees, jumping lunges and press-ups for 30 seconds each, until you’ve done six minutes. Once complete, come back to the treadmill and follow the same format but for five minutes, then do the resistance moves again for five minutes. Keep following this structure for four minutes, then three, then two, then one. And you’re done!
It’s a concept we know and love – but at Best’s it seems a little more special. The FreeMotion Treadmills are an inspired touch and we left feeling exhausted, satisfied and wanting to do it all over again! If you want to push yourself to your limits, this should definitely be on your hit list.
WORDS: ERICA BUSH PICTURES: MARCEL GRABOWSKI
CLASS ON TRIAL
Want a slim and slender figure like Ellie Goulding? Her trainer shows us how it’s done with this high-intensity workout
rainer-to-the-stars Faisal Abdalla is responsible for whipping the likes of Ellie Goulding into shape. Being a master trainer with both Nike and Barry’s Bootcamp, we’re not expecting he gave them an easy ride. He swears by sweaty sessions using HIIT as a way to work the whole body, leaving no muscle group untouched. ‘High-intensity interval training is the jewel in the crown of the exercise world,’ says Faisal. ‘Sharp bursts of intensity followed by short recoveries are incredible at burning fat, boosting metabolism and transforming your physique.’ Faisal credits the results of HIIT to the after-burn effect – when your body continues to burn calories even after
the session is over. ‘It gives you more bang for your buck.’ Whether you’re new to exercise, a regular at the gym or a self-proclaimed fitness fanatic, this workout will give you results. ‘It doesn’t matter how long it takes to do the reps, just do them,’ says Faisal. ‘Your only competition is yourself, so work to your own ability and choose whatever weights allow you to reach the finish line.’ Across the following pages, you’ll find eight full-body moves that Faisal has given to Ellie herself – and they November 2016 | womensfitness.co.uk 31
EXERCISE HOW TO DO IT
Perform 8 reps of each exercise one after the other in a circuit-style format. Then rest for a minute and repeat for a total of 8 sets. Adjust the weight according to your level.
Areas trained: GLUTES, LEGS, CORE, CHEST, TRICEPS Technique ➤ Crouch to place your hands on the floor by your feet. ➤ Jump your feet back to bring your body into a plank position, then lower your chest to the floor and lift
‘Your only competition is yourself, so work to your own ability and choose whatever weights allow you to reach the finish line’
➤ Push back up
into the plank position then jump back to the start. ➤ Immediately jump up as high as you can then land softly and go straight into another rep.
5 4 SAFETY TIP Keep your hips in line with the rest of your body while in plank
32 womensfitness.co.uk | November 2016
KIT YOU’LL NEED:
• 2 x dumbbells
DUMBBELL SQUAT PRESS
Areas trained: GLUTES, QUADS, SHOULDERS, TRICEPS Technique ➤ Stand with feet wider than hipdistance apart, h ld g a dumbbell d bb ll holding h shoulder. h ld by each d at your y Bend k d hips h knees and to
lower your bottom out behind you as low as possible. ➤ Extend to the start d press the h and gh overhead. h d weights l ly lower l ➤ Slowly d re and t.
SAFETY TIP Keep your heels planted and push up through them as you come into standing
DUMBBELL SQUAT JUMP UMP
Areas trained: GLUTES, LEGS, L CORE E Technique ➤ Holding a dumbbell with both hands under your chin, bend at your knees and hips to lower your bottom out behind you as low as possible. ➤ From this position, jump up as high as you can. ➤ Land softly and repeat.
SAFETY TIP Keep your chest up as you lower into the squat
November 2016 | womensfitness.co.uk 33
EXERCISE DUMBBELL PRESS-UP RENEGADE ROW
Areas trained: CHEST, UPPER BACK, ARMS, CORE Technique ➤ Start in a straight-arm plank position with each hand holding a dumbbell. Bend
your arms to lower your chest to the floor with your elbows moving behind you (rather than out to the side),
keeping your body in a straight line throughout. ➤ Push back up to the start, then row one
SAFETY TIP Don’t tilt your hips as you row
Areas trained: SIDES, CORE, SHOULDERS Technique ➤ Start in a straight-arm -arm plank position posit with each hand holding a dumbbell. ➤ Lift one dumbbell o off the floor and a twist your body b so that your
arm is fully extended towards the ceiling, creating a T-shape position. ➤ Lower back to the start and repeat on the other side.
34 womensfitness.co.uk | November 2016
SAFETY TIP Be sure not to let your lower back overarch o eac
dumbbell up to your side. ➤ Lower back to the start and repeat on the opposite arm for the next rep.
ONE-DUMBBELL RUSSIAN TWIST
Areas trained: SIDES, STOMACH, CORE Technique ➤ Sit with feet slightly off the floor and upper body slightly reclined, holding a dumbbell with both hands in front of your chest. ➤ Twist your upper body to bring the dumbbell towards ds the floor, then twist the other way reversing the movement. ➤ Repeat fluidly.
SAFETY TIP Keep your shoulders back and your spine long throughout
‘Short, sharp bursts of high intensity followed by periods of short recovery are incredible at burning fat, boosting metabolism and transforming your physique’
DUMBBELL FROG SQUATS
Areas trained: GLUTES, HAMSTRINGS, QUADS, CORE Technique ➤S Stand holding ga du bbell in each dumbbell h hand d by y your sides. d ➤B d at the h h Bend hips a and dk knees ees to o lo lower e y d to the h your h hands fl ld g the h floor, h holding du dumbbells bbells s still. ll ➤J k Jump y your ffeet b back iinto a straight-arm gh pl plank k position. ➤J Jump them h b back k in a and stand d up ready dy ffor the h next rep.
S SAFETY TIP Keep y K your back k strong you g as y lower o e
November 2016 | womensfitness.co.uk 35
GET THE LOOK
CLOTHING: Zakti Active bra, £20, zaktiactive.com; Sara Da Silva capris, £36, sara-da-silva.com; Asics Nitrofuze, £65, asics.co.uk KIT: Mat, agoy. co.uk; dumbbells, physicalcompany.co.uk
DOUBLE DUMBBELL SWING SQUATS
Areas trained: GLUTES, HAMSTRINGS, LOWER BACK, CORE Technique ➤ Holding two dumbbells together tightly in front of you at shoulder height, hinge at your hips and drive your bottom out behind as
you let the dumbbells swing through your legs. ➤ Once you feel the swing of the dumbbells lose momentum going backward, extend your hips
and knees to drive them up in front of you to the start position. ➤ Drop back down to hinge at your hips and knees again to repeat in a fluid motion for the next rep.
Want more fitspo from Faisal? Catch him on social media Instagram: @ faisalpmafitness Snapchat: @ faispmafitness Twitter: @f_fizzle
36 womensfitness.co.uk | November 2016
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK
Use the force created by your hips rather than your upper body to drive the weights up
L AS T C HANCE FOR £2 0 E A R LY B IR D T ICKE T S TO T H E U K ’S HE ALT H & F IT NESS FESTI VAL FO R WO M E N
WI T H UNL IMITED CL AS SES FROM LON DON’S BEST STU DIOS B OOK N OW
B E F I TL O N D O N . C O M 28 -30 A P RI L 2017 Business Design Centre, Islington
EXERCISE ‘We’re designed to be in constant motion. Our modern world goes against 2.5 million years of human physiological evolution’
38 womensfitness.co.uk | November 2016
Standupfor yourhealth Could sitting be the root of your health troubles? Be upstanding for this new book, which sets out to combat the dangers of our modern sedentary lives
oor posture, tight hips and less calorie expenditure: these are all things most of us are aware of when it comes to sitting at a desk all day or leading an otherwise sedentary lifestyle. For the most part, it might not seem that bad. A weekly Pilates session to improve posture, a few stretches to loosen up those hips and regular workouts to make up for sitting down all day can fix that, right? Well, according to Dr Kelly Starrett’s new book, Deskbound: Standing up to a Sitting World, we could be in deep trouble. ‘Weight gain, loss of mobility, joint pain, compromised breathing, increased risk of chronic diseases, muscle weakening and poor circulation are just a few health consequences associated with sedentary behaviour,’ Dr Starrett explains. And while it’s true that a lot of us do move enough, Dr Starrett reckons that one of the main issues is that we’re just not aware of how sedentary we actually are, putting those of us affected in danger without even realising it. ‘Harvard defines a sedentary lifestyle as sitting for more than a total of six hours a day,’ he says. Let’s just take desk jobs out of the equation for a second. Put together the
hours you spend sitting in the car, on public transport, in front of the TV or eating a meal. That could already bring most of us pretty close to six hours without even factoring in our jobs. It’s a scary thought. ‘The issue is that sitting equals not moving,’ he says. ‘We’re designed to be in constant motion. Our modern world goes against 2.5 million years of physiological evolution.’
With Dr Starrett’s physio background, though, Deskbound offers prevention, treatment and resolutions to the health problems many of us face as a result of being too sedentary. ‘If you’re still not convinced at just how much of an effect sitting down can have on the body, think of it this way: have you ever had swollen ankles after a long plane ride? This is a simple example of how failing to move causes fluids to congest our tissues,’ Dr Starrett explains. The lack of activity in the extremities when we sit means that the muscles in the legs don’t compress the blood vessels that keep our limbs from swelling. And this is just one example of how powerful a lack of movement can be. More commonly though, those of us who are deskbound for the majority of
the day experience serious changes in the mechanics of our body, with the neck being one of the biggest complaints. ‘When we sit, many of the supporting structures and tissues of the body are forced to work in compromised ways and positions,’ says Dr Starrett. ‘Ever complained of a stiff neck after being on the computer all day? Your neck musculature has been valiantly holding your head up for the greater part of 12 hours, trying to counteract the fact that your head has been leading the slouch at your computer.’ And we all know that – since the whole body is connected – it’s not just your neck that’ll pay the cost. Eventually, it’ll affect your whole body as well as body composition.
Make a move
It might be obvious, but Dr Starrett advises to remove as much optional sitting from your life as possible if you want to break the sedentary habits that could be affecting your health. With office workers coming top of the list when it comes to numbers of musculoskeletal injuries of any group of workers (and yes, that includes manual labourers), it doesn’t take a genius to work this one out. ‘Switching to a standing workstation is a giant first
step,’ he advises. ‘But if you have no choice but to sit, then stand up every 20 minutes to reset your position.’ Want to do even better? Dr Starrett recommends taking a one-minute movement break before sitting back down. Whether this is a short walk, bodyweight movements in the office or a casual stretch-out, it all counts – and works. ‘The idea is to break the idle pattern,’ he adds. ‘At the very least, you should stand up, squeeze your glutes a few times, get your back straight and then sit back down in a good position.’ You might get a few odd looks in the office, but it’s a small price to pay. And if funny side-looks really don’t bother you at all, then go one better and roll out your glutes and hamstrings using a ball or foam roller. And if you thought you’d have to go to the gym to undo all the negative effects of sitting, know that simply switching to a standing desk will help you burn 100,000 more calories per year. ‘That’s equal to running 33 marathons,’ Dr Starrett says. Except all you have to do is sit less. ‘We are trying to do the right thing,’ he says, ‘but it’s the chair that is disrupting our progress.’ Turn the page for some simple stretches that test – and boost – your mobility.
November 2016 | womensfitness.co.uk 39
Stayingalive! Improve your range of motion and test your mobility with these four simple movements DEEP SQUAT TEST windows required by our modern lifestyle.’ ➤ Position your
feet straight – between 0 and 12 degrees – and l gh ly wider d than h slightly shoulde dh shoulder-width.
and hamstrings and lower into a deep squat. Drive your knees out while keeping your heels in co ac with h contact th ground. g d the
What? Measures posterior chain mobility, glute range of motion, and hamstring range of motion. Why? ‘Consider this the pickingsomething-up-offthe-ground shape. If you can’t flex your hips to a 90-degree angle while keeping your shins vertical, you have work to do.’
back and tilt your torso forward, allowing your arms to hang. Keep your legs straight.
➤ Keeping your
spine neutral throughout, drive your hamstrings
SHOULDER INTERNAL I ROTATION O O TEST S
What? Measures shoulder flexion and external rotation, lat and shoulder range of motion, and triceps range of motion. Why? ‘The overhead test assesses shoulder flexion and external rotation range e of motion, which captures any position or movement that requires you to stabilise your arms over your head. Could your incomplete position be caused by stiff triceps, a stiff upper back, or tight lats? Probably.’
➤ Load your hips
and shoulders externally rotated. ➤ Point your thumbs behind you and g your y get armpits fo a d forward.
➤ With a neutral spine, spine
raise your arms overhead, keeping elbows straight
40 womensfitness.co.uk | November 20162016
What? Measures shoulder internal rotation Why? ‘If your should lder comes up off the floor as you lower your y a to t the th ground, g d it arm i d h you’r y ’re r indicates that m g shoulder h ld missing
g off motion, range wh ch means ea s that ha which y h ld will ll your shoulder oll fo ad roll forward.’ ➤ Lie on the h g d ground
ith the back with b k of y h ld and d your shoulder u h upper arm fl flush
Want nt more? e?
w h the h fl with floor, fo ea s vertical. e cal forearms ➤ Drop y l your palm a d fo ea toward o ad and forearm th d k g the g ground, keeping th k off y the b back your shoulde ac shoulder in co sh contact w h the he floo with wi floor th gh throughout.
Deskbound: Standing up to a Sitting World by Dr Kelly Starrett, published by Victory Belt Publishing, is available for £29.99 from turnaround-uk.com.
WORDS: AMANDA KHOUV MODEL: MAEVE MADDEN, WMODEL.CO.UK PICTURES: HENRY CARTER, SHUTTERSTOCK CLOTHING: ZAKTI ACTIVE BRA: £20, ZAKTIACTIVE.COM; REEBOK SHORTS, £47.95, REEBOK.CO.UK; ASICS FUSEX, £100, ASICS.CO.UK KIT: MAT, AGOY.CO.UK
What? Measures hip flexion, hip rotation, adductor and groin range of motion, and calf and ankle range of motion. Why? ‘The deep (or full) squat is a fundamental human shape that everyone should be able to adopt. You need to be able to get into this shape to do anything from the ground. Full squatting also means full hip range of motion. Part of managing the sitting compromise is to move your body’s structures beyond the limited-range
HIP HINGE TEST
Go hard or go home Put your lower body through its paces with this high-energy workout that promises a dose of fun with your fitness
here are endless ways to find your fitness fix these days, from super-swish boutique spin classes to virtual personal trainers. Class booking platforms are really taking over, too, with the convenience of finding different classes near you and then booking through an app being at the core of their popularity. Slice Live – which gives you access to unlimited classes for just £25 a month, as well as a pay-as-you-go option – has tons of London studios on its system that you can work through. It’s the ideal alternative to a gym membership if you find yourself easily bored, allowing you to try different workouts every month. One of its new classes, Hard Fun, is the perfect choice for anyone looking for a high-intensity workout that really doesn’t mess about. ‘Hard Fun is a total-body circuitbased class,’ says Pamela Lai from Slice Studios. ‘It’s a short and effective workout designed to tone and sculpt the lower body and core.’ If this sounds like your kind of class but you’re not London-based, you’re in luck. This workout, based on the class, can be done at home or at the gym. Put on a high-energy playlist to motivate yourself and get the most out of the session.
HOW TO DO IT Warm up for five to seven minutes. Perform the allotted reps for each move one after the other. Repeat the entire circuit for the number of sets recommended for your level. Cool down and stretch once all sets have been completed. Beginner: 1 x 10 reps Intermediate: 2 x 10-15 reps Advanced: 3 x 15 reps
November 2016 | womensfitness.co.uk 41
GET THE LOOK
CLOTHING: Lorna Jane bra, £49, lornajane.co.uk; Lorna Jane leggings, £69, lornajane.co.uk; Asics Nitrofuze, £65, asics.co.uk KIT: Mat, agoy.co.uk; dumbbells, physicalcompany. co.uk; bench, reebokfitness.info
Areas trained: QUADS, HAMSTRINGS, G S GLUTES Technique
➤ Stand a little wider er
Don’t let your knees collapse inward – keep them bending over your toes
than shoulder-widt dth apart, hips over knees, knees over ankles and arms across your chest. ➤ Squat down, bending g your knees and sticking your bum out, trying to sit on na really low ‘imagina y ary chair’. Keep your chest lifted, core engaged and back straight. ➤ Push your weight through your heels ls and straighten back up to repeat.
Areas trained: GLUTES, QUADS Technique ➤ Start with your right leg and take a big step back, crossing it behind your left. ➤ Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. ➤ Return to the starting position and repeat on the left leg. Perform the allotted reps for each side.
42 womensfitness.co.uk | November 2016
SAFETY TIP Keep your torso upright, core engaged and shoulders relaxed
KIT KIT YOU’LL YOU’LL NEED: NEED:
• Resistance band • 2 x •Kettlebell dumbbells•• Barbell Bench
Areas trained: GLUTES, QUADS, HAMSTRINGS Technique ➤ Standing with a step or bench in front of you, step up on the platform pushing the whole sole of your foot down and contracting your glute, bringing all of your body weight on to the platform. ➤ Step down and repeat with the other leg. Perform the allotted reps for each side.
SAFETY TIP Keep your back straight and shoulders even when stepping up
Areas trained: GLUTES, HAMSTRINGS, CALVES, CORE Technique ➤ Lie on your back with your knees bent and feet flat on the floor. Raise your hips and bum from the floor until your back is in line from knees to shoulders. ➤H Hold ld th the position, iti s squeezing gy your gl glutes ffor a ffew s d release l seconds, a and d lo lower e do down.
For some equipment variation, tie a resistance band around your lower legs and open your knees after lifting your hips
November 2016 | womensfitness.co.uk 43
EXERCISE ‘Hard Fun is a total-body circuit-based class. It’s a short and effective workout designed to tone and sculpt the lower body and core’
INNER THIGH LEG LIFTS
Area trained: INNER THIGHS Technique ➤ Lying on your side, cross your top leg over the bottom one, slightly in front of you, resting both feet on the floor. ➤ Keeping your torso still, lift your bottom leg up then lower it back down and repeat. ➤ Perform the allotted reps on both sides.
SAFETY TIP Keep your hips facing forward throughout
Area trained: CALVES Technique ➤ Holding a dumbbell in each hand by your sides, stand with your legs in line with your shoulders. ➤ Lift both heels and bring your bodyweight onto the balls of your feet.
➤ Hold this
calf muscle contraction for a few seconds then lower your heels back to the start and repeat.
44 womensfitness.co.uk | November 2016
SAFETY TIP Keep shoulders down and away from your ears
KIT YOU’LL NEED:
• Resistance band •Kettlebell • Barbell
Areas trained: QUADS, GLUTES Technique ➤ Take a big step forwards with your left leg. ➤ Lower your body by bending your legs until the knee of your back leg is almost in contact with the floor. ➤ Push up and step forward with your back leg to repeat on the opposite side, moving forward. Continue alternating sides travelling forward. Perform the allotted reps on each side.
SAFETY TIP Keep your torso upright and shoulders square
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK
Area trained: STOMACH Technique ➤ Lie on the floor with your knees bent, feet flat on the floor and fingertips on your temples. ➤ Keeping your heels and toes flat to the ground, gently contract your abdominal muscles to lift your upper body, rolling up your head first. ➤ Roll back down to the starting position and repeat the motion.
SAFETY TIP Keep your neck long and strong to avoid straining it
November 2016 | womensfitness.co.uk 45
The squat progression
Smash through a new squat PB by adding this simple, effective mobilising exercise to your warm-up system and increases core temperature, all at once. If you’re going heavy with your squats, this squat progression move is a must. It mobilises the hips, hamstrings, spine and pecs – all of which will help your squat to feel more comfortable, as well as improve your technique and help you to reach new numbers on those weight plates. ‘This is hands-down my favourite
mobility sequence,’ says strength and conditioning trainer and Train2Win coach Dan Lawrence. ‘It gets you both physically and mentally primed for your workout. If you haven’t tried this move before, it’ll be a bit of a game-changer.’ Add this squat progression sequence to your warm-up next time you hit the squat rack – you won’t regret it.
THE SQUAT PROGRESSION
Areas trained: HIPS, HAMSTRINGS, BACK, SIDES
Technique ➤ Stand with feet shoulder-width apart, then hinge forward at your hips, keeping your legs straight. ➤ Come down as far as your hamstrings allow, then wrap your hands underneath your toes. ➤ Bend at the knees to shoot your bum down to the floor so that you are in the bottom position of a squat, keeping your elbows on the inside of your knees. Hold this for a few seconds. ➤ Extend your right arm up into a 1 o’clock position, following it with your eyes. Bring your right hand back under your foot and then repeat on the left. ➤ Stand back up to the start position and repeat.
46 womensfitness.co.uk | November 2016
SAFETY TIP Keep your heels planted at all times
MEET OUR EXPERT 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. com for workout videos and training information.
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: KATE IMOGEN, WMODEL.CO.UK CLOTHING: FABLETICS BRA, £26, FABLETICS.CO.UK; WE ARE HANDSOME LEGGINGS, £110, WEAREHANDSOME.COM; ASICS FUSEX, £100, ASICS.CO.UK
arming up isn’t a new thing. But warming up to specifically complement your workout has been long overlooked. If you’re hitting big lifts, it’s not enough just to feel warm; so steer clear of the cardio machines and choose a move that really activates the muscles you’ll be using, mobilises the joints involved, fires up your central nervous
Want to boost gym performance? It’s time to balance out your intense workouts with a good old dance-inspired stretch
locking out the time to really delve into a stretching session can seem hard to justify if your busy schedule already makes squeezing workouts in difficult. But if you’ve found yourself hitting a wall when it comes to results, or you’re constantly plagued by niggling injuries, it might just be what the doctor ordered. US-based Lastics has taken inspo from the long, lean and limber bodies of dancers to come up with classes and online videos to help regular gym-goers get the most out of their workouts. ‘Dancers epitomise the balance between strength and flexibility to the extreme,’ says Lastics founder Donna Flagg. ‘Their bodies are graceful, sculpted and powerful.’ Rather than overhauling your entire workout routine to emulate that of a ballerina, Lastics instead allows you to simply take a leaf out of their book, providing stretching-focused classes to help you
develop an improved range of motion. This is essential to anyone who’s looking to prevent injuries, boost conditioning and balance out strength training – as well as achieve a slender silhouette. ‘Lastics enhances all other activities, improves posture and circulation and gives you more freedom to move in your body,’ Donna adds. So if you’re intrigued by the slenderness and strength of a dancer but don’t necessarily have any goals to make it as one (bar the occasional tear-up on the dance floor on a Friday night), this is the perfect middle ground. If you’re interested in subscribing to Lastics, trying out the DVD or even just having a taster of what it might be like, give this workout a go. Donna has devised it especially to supplement WF’s workouts, but it’s a wise and healthy addition to any active woman’s weekly routine. It can even be added to the end of a workout if you don’t want to dedicate an entire session to it.
HOW TO DO IT Breathe into the stretch and release when the body starts to resist. Then take a few breaths and release deeper into the stretch on each exhale. Repeat as desired. Follow this instruction for each move, one after the other.
November 2016 | womensfitness.co.uk 47
EXERCISE 1ST POSITION
Areas trained: CALVES, KNEES SAFETY TIP
Try not to use your toes to pull your feet back, but rather the muscles in your ankle
➤ Squeeze your inner
Technique ➤ Sit on the floor with your legs out in front of you. Get high up on your sit bones and keep your back straight. Turn your legs out so your pinky toes fall to either side towards the floor.
knees together as hard as you can and flex both feet back as far as you can. As you do that, keep reaching your head toward the ceiling. You should try to keep your body in the shape of an ‘L’.
Area trained: INNER THIGHS G S Technique ➤ Sit in a straddle and let your head hang between your legs, rounding your back. Release any tension n you may be holding. ➤ After you’ve been hanging there totally ly relaxed, reach your nose a little closer to o the floor. Hold your upper body where it is and press the backs of your knees down into the floor. ➤ Hold your body and knees in place and flex your feet, making
Remember to take deep breaths and concentrate on the release in your muscles
sure your knees don’t pop back up. ➤ Finally, hold all of that and lift your chin to flatten your back. Hold for a few seconds.
Area trained: PSOAS MUSCLE HOT TIP
To make it harder, lean back on your elbows, performing the exact same rolling movement with your hip, only in the reclined position the movement in your hip is subtler
48 womensfitness.co.uk | November 2015
Technique ➤ Sit upright with your left leg bent so your foot is touching the inner thigh of your right leg. Bend your right leg so that your right foot is pointing behind you. Lean back on your hands. ➤ Lift your right hip and push it towards the knee of your front leg. It’s a rolling
movement with your hip that lifts your right bum cheek off the floor. ➤ Once you’re in this position, give your right bum cheek a little squeeze and push your hip a tiny bit further. ➤ Release and return your hip back down to the floor. Repeat this movement three times. Switch sides.
LOWER BACK WRAP
Areas trained: LOWER BACK ➤ Flex your left foot
➤ Lie on your back,
arms open out to the sides, feet flat on the floor, knees bent. Let both knees drop to the floor to your right side. The lower half of your body, from the bottom rib down, should be twisted to the right.
SAFETY TIP Both shoulder blades should be in contact with the floor throughout
and straighten your top leg away from your body, extending to the right. The straightened leg should be parallel to the floor. While keeping the foot flexed, push through the heel. Repeat on the other side.
HUGS AND KISSES
Area trained: UPPER BACK Technique ➤ Sitting upright with your legs stretched out in front of you, fold your elbows under your knees so your forearms are touching the floor, palms facing down. Press the backs of your knees into your arms, locking them into the floor. ➤ Reach your head
towards your knees like you are going to kiss them. Round your back, scooping your belly up into your spine. Reach your back up towards the ceiling as you continue breathing into the stretch. Release your back and release your arms.
If you can’t fold your elbows under your knees, tuck your hands under your knees, palms facing down
STRAPLESS HAMSTRING STRETCH
SAFETY TIP Do not let your knee bend
Area trained: HAMSTRINGS Technique ➤ Lying on your back, put your right foot on the floor with your knee bent. Extend your left leg up so the bottom of your foot is facing the ceiling, and lace your fingers behind your left knee. Press the back of your knee into your hands to get your leg as straight as possible. Lift your
chest to reach your head towards your knee, and pull your leg as close to your head as is comfortable while keeping it straight. ➤ Flex your left foot. Hold this position while you take three deep breaths, straightening your leg a little more on each exhale. November 2016 | womensfitness.co.uk 49
GET THE LOOK
CLOTHING: We Are Handsome bra, £68, wearehandsome.com; Lorna Jane leggings £69, lornajane.co.uk KIT: Mat, agoy.co.uk
SAFETY TIP Keep your arm straight throughout
Area trained: NECK Technique ➤ Standing, drop your ear to your left shoulder, tilting your head over to the side. ➤ Hold your head there and pull your right shoulder down and away from your ear. ➤ Extend your right arm about six inches away from your body and
rotate it from the shoulder socket inward. Hold it there for a few seconds while still pulling your right shoulder away from your ear. Give the muscle a few seconds to stretch in that position, then release and go to the other side.
‘Dancers epitomise the balance between strength and flexibility to the extreme. Their bodies are graceful, sculpted and powerful’
CROSS YOUR HEART ART
Area trained: SHOULD DER R SAFETY TIP Keep the arm across your chest straight throughout
WANT MORE? Find a library of Lastics videos on the website – where you can also nab your own copy of the DVD. ►Visit lastics.com
50 womensfitness.co.uk | November 2015
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK
Technique ➤ Reach your right arm across your chest and drop it into the elbow of your left arm. Fold your left arm up so both arms make a cross shape. ➤ Pull your left hand towards your left shoulder, and draw your right shoulder down away from your ear. Inhale and on the exhale, pull the shoulder down a little more. Switch sides.
CANCER RESEARCH UK
CONQUER CENTRAL LONDON’S 10K FEBRUARY 5TH 2017
Sign up now for the Cancer Research UK London Winter Run and be part of our unique closed road 10k, starting in Trafalgar Square and passing some of London’s best landmarks. Get your running season underway in style while fundraising for an incredible cause.
EXERCISE Beat your PB
If you’re looking to take your training to the next level, make the Polar Beat app your new gym buddy. The remodelled app now features more accurate measurements for athletes and an intuitive design that makes it easier for those who are new to heart rate-based training. And with more than 100 sports that can be tracked for progress, you’ll always be able to log your hard work. ►Free on Android and iOS, polar.com
What’s better than coconut water? CocoPro’s coconut water with whey protein isolate. The combo promises hydration and a top-up of your electrolytes - perfect to guzzle after a workout or if your energy levels are low. Not to mention it’s fat- and cholesterol-free and contains just half the amount of sugar found in regular coconut water.
The kit, gear and accessories we can’t get enough of this month
Keen runners and gadget geeks, there’s a new wearable in town! The MilestonePod is a shoe attachment that not only measures your steps, calories, distance and pace but also your foot strike, cadence, stride length, impact and more. The device ensures your runs are always logged – even if you forget your usual GPS watch. ►£25, milestonepod.com
In the deep
Calling all serious swimmers. The limited edition Aquasphere Xceed goggles not only boast unbeatable clarity and field of vision, but the durable titanium frame and watertight, comfy seal are impressive, too. If they’re good enough for Phelps, they’re good enough for us. ►£44.99, michaelphelps.com/uk
We’ve cast our attention to new Parisian activewear brand Ana Heart. The brainchild of interior designer Amanda Ibgui and yogi Rachel Novetsky, the brand strips it back to classic cuts that are both feminine and flattering. Our favourite pieces include the Moss ballet legging and Portman ballet top. ►Top, £70; leggings £90, anaheart.co.uk
52 womensfitness.co.uk | November 2016
WORDS: LISA NGUYEN
EXERCISE POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰
THE GODDESS REVOLUTION ▼
by Mel Wells £10.99, amazon.co.uk If you are a sucker for following the latest diets, you dip in and out of eating patterns or you have lost yourself in an unhealthy relationship with food, then The Goddess Revolution is your ultimate guide to finally making peace with your body and reclaiming your life. Former actress turned health inspiration for modern-day women, Mel Wells, tackles current issues such as ‘fitspiration’ and celebrity culture to help you start showing your body the love it truly deserves. The intimacy of Mel’s personal journey, through selfrecovery involving food and body image, is what binds the book together. Her positivity bounces
►From £36 for two training sessions and two coaching sessions per month, fitnessangel.org Fairy godmothers might get you to the ball, but a Fitness Angel will help you slip into that killer dress. If you’re looking for great results without leaving the comfort of your own home then you need to get yourself the hot new thing in modern fitness – a virtual PT. A webcam, internet
connection and any bit of space you can find is all you need, as equipment is optional. By taking into account your fitness level, availability and training style, the service will match you with the perfect Angel
to suit your needs. Whether you respond best to being pushed or just some gentle encouragement, your Angel will tailor each session to you. Love a certain gym class, but can’t get there? Your Angel can match your
reviews All the latest releases tried and tested for you by team WF
READER REVIEW JO JOOSR
Free on iOS and Android, joosr.com Short on time? Want to be able to gain knowledge without having to read a whole book? If so, Joosr may be for you. Its aim is to produce 20-minute summaries of leading non-fiction books. This app is good for busy people and offers well written summaries that you can download to read on the go. sy I found the app easy ed to use and enjoyed
reading Born to Run by Christopher McDougall on my lunch break. Categories include health and fitness and the app is available on Android and iOS. There is a limited number of titles on offer, so I would suggest signing up ffor a free trial to check chec it out re signin g up u to before g ing ubscriptio on off a sub p io o 4.99 a mon nth ffor £4.99 on h fo 0 summar aries,, o or 10 a £ £39.99 ye yearly y forr unlimite access. u l ed access STAR R RATING: S G
✰✰✰ ✰✰✰✰✰ eur Clarke, Fleu l k , Newcastle Ne cas le
session to that style of exercise while helping you achieve your goals. Just don’t let that heavenly name fool you – prepare to burn like never before! STAR RATING:
off the pages, including uplifting messages and quotes to encourage others to discover – or rediscover – their self-worth. This isn’t just a book, it’s a journey in which you can reframe your attitude to life without worrying about the number on the bathroom scales – a must-read! STAR RATING:
✰✰✰✰✰ Molly Horne
Eye on the prize
St Stay motivated by logging your wo workout schedule on Vesta Fitness – a type of social network for sport. Your friends will be able to see what activities you’re doing, which will make you far more likely to stick with it! ►Free on iOS and Android, vestafitness.co.uk
November 2016 | womensfitness.co.uk 53
3 ISSUES FOR £3 SUBSCRIPTION OFFER
N 2 YES! Please start my subscription to Women’s Fitness
with 3 issues for £3 and send me my FREE ShakeSphere Bottle, worth £8.99. I understand my subscription will continue after my 3-issue introductory period at the low rate selected below. If I’m not completely satisfied with Women’s Fitness, I understand that I can cancel within my subscription and no further money will be debited from my account. The 3 issues and free gift are mine to keep, whatever I decide.
YOUR DETAILS: MR/MRS/MS
cribe s b u s o t s n o s a e r t a Gre
3 issues of Women's Fitness for just £3 FREE ShakeSphere Bottle, worth £8.99 Continue to save 17% on the shop price and save 77% on digital access
YEAR OF BIRTH
FREE delivery before it hits the shops!
DIRECT DEBIT PAYMENT N
Print + digital edition – 3 issues for £3 then £21.99 every 6 issues (Save 17% on the shop price and 77% on digital access)
Print-only edition – 3 issues for £3 then £17.99 every 6 issues (Save 17% on the shop price)
The ShakeSphere innovative shaker bottle is far more hygienic and efficient than your PLEASE RETURN TO:
Freepost RLZS-ETGT-BCZR, Women’s Fitness Subscriptions, 800 Guillat Avenue, Kent Science Park, Sittingbourne ME9 8GU Gifts limited to the first 100 orders only. Colours may vary. Please allow 28 days for delivery. UK only offer. Dennis Publishing reserve the right to replace this gift. You will be able to view your subscription details online at ManageMyMags.co.uk
classic protein shaker. The unique design and capsule shape mean you do not require a mixing ball or a mesh in order to achieve superior mixing. It is perfect for protein shakes, meal replacement shakes as well as smoothies on the go. ShakeSphere comes complete with a sliding door and a storage compartment for your supplements and snacks. It is BPA free, microwave,
Quote code D1612B for the print + digital edition OR quote code D1612P for print only
dishwasher and freezer safe.
Look good, feel great
with 3 issues for
Plus a FREE ShakeSphere Bottle
£8.99 Order online
OR CALL 0844 844 0246 quoting code D1612B for the print + digital edition OR D1612P for print only Calls will cost 7p per minute plus your telephone company’s access charge
Lose weight, With the Women’s Fitness 12-Week Body Plan ✔ YOUR EASY 12-WEEK PLAN FOR LONG-TERM WEIGHT LOSS
ON SALE NOW
✔ TONE UP, SLIM DOWN AND FEEL AMAZING ✔ 12 WEEKS OF WORKOUTS AND MEALS TO GET YOU SLIMMER, HEALTHIER AND HAPPIER!
‘I found it easier to stick to than other programmes but still tough! It’s easy to fit into your schedule and builds up strength progressively’ Sandrine 10/10
GET £5 OFF! BUY NOW
► To buy and download your copy, visit bit.ly/1qH9EZq ► To get £5 off the RRP of £24.99, making it £19.99, simply use code ‘WF’ at checkout.
58 JOIN OUR CLUB! 62 STRONG-RUN SECRETS 64 TAP INTO APPS 66 BOOST YOUR FORM 70 RUN THE SHOW
JOG ON Autumn is the ideal time to run. The changing environment makes for beautiful and interesting scenery, and the cooler temps mean you’re not overheating in the midsummer sun. Whether you’re a complete beginner or a regular runner aiming for a PB or better form, we’ve got the tools you need to lace up and reach your goals.
November 2016 | womensfitness.co.uk 57
JOIN OUR CLUB! What’s the best way to zap post-summer lethargy and push your PB through the roof? Your local running club holds the key
s the nights get darker and the days get wetter, our running game seems to be slipping. In the summer, lacing up our kicks and running through the parks was something we looked forward to; now our sofa is looking infinitely more enticing. But there is an answer to this winter lethargy! One of the best ways to maintain motivation and keep running fun all year round is to join a running club. With over 1,000 affiliated clubs in England alone, and hundreds more informal Run England groups, running clubs are thriving. So what’s the big pull, then? ‘I think the draw of running clubs and groups is the quality of delivery, where you have a qualified leader providing structure, fun and enjoyable training which allows you to hit your goals,’ explains Tim Howells, Project Manager for London Athletics. ‘They offer a unique social environment for runners and provide opportunities to take part in events and competitions.’ Indeed, the vast majority of running clubs are equally as social as they are performance-focused – an aspect that ensures your motivation is constantly buoyed. Not only do you meet like-minded people, get to join events as part of a wider team and enjoy a spot of good ol’ team spirit, with new pals also comes new responsibilities. If you told the club you’d see them tonight, you can’t bail on them now can you? And just like that, your odds of actually doing that run you said you’d do have gone up by approximately 50 per cent. Being part of a group will also
58 womensfitness.co.uk | November 2016
make your winter running safer and more fun. Boring solo runs featuring just you and your headphones are replaced by lively, exciting routes and a run you can really be proud of. And then there’s the camaraderie. ‘It’s inspiring to see other red and yellow vests out on a course and think, “I’m part of this club,”’ says Daisy Gladstone, Serpentine race organiser. ‘But joining a running club is so scary! What if I’m the slowest in the group?’, you say. ‘The explosion in the popularity of running with events like Parkrun and Race for Life means that people are increasingly aware of the pleasure gained from running with a group, however many don’t belong to a club as they think it is only for serious or fast runners,’ says Daisy. While running clubs may seem daunting at first, not all clubs are designed with ‘marathons-forbreakfast’ types in mind. ‘The beauty of running clubs and running groups is that there are different ones suitable for all abilities,’ explains Tim. ‘We have ones that cater for pure beginners (learnhow-to-run groups, or couch-to5K groups) right through to competitive running groups that have international runners and those racing at a high level.’ And you’re far from alone. With around 140,000 people currently in affiliated clubs and a further 40,000 participating in local running groups, running is gaining pace (excuse the pun) more than ever. ‘Running continues to flourish in England,’ says Tim. ‘It’s currently the number-two most-played sport (swimming is first) with a constant growth every quarter. Since
2005/2006 running and athletics in England has increased year on year, from 1.3 million to over 2.4 million people in England today participating for a minimum of 30 minutes every week.’ But with so many clubs around, how do you go about choosing the best one for you? Luckily, we’ve cherry-picked our favourites. See you on the track!
For the cool kids: Run Dem Crew
First and foremost, Run Dem Crew is not a running club. But as a 500-strong ‘family and community’ who happen to run three times a week in ability-led groups, it certainly merits a place on this list. However, as founder Charlie Dark maintains, this is a community with a twist. Focusing heavily on creativity and encouragement of the next generation, they work closely with young people across London to provide mentoring and advice alongside their pretty kick-ass running community. Rather than running routes, they run to destinations; how you get there is up to your leader, so every time you and your group discover a little more of the city. Egotistical and anti-social runners are discouraged – this club is about making new friends and making a difference. ❒ rundemcrew.com
For the night owls: The Midnight Runners
You may have already seen (or heard!) the Midnight Runners: a lively bunch of running enthusiasts who take to the
‘ While running clubs may seem daunting at first, not all clubs are designed with ‘marathons-forbreakfast’ types in mind’ November 2016 | womensfitness.co.uk 59
Jane Orme, 33, from London, who runs for Egdon Heath Harriers and Serpentine, tells us why her club was a game-changer What inspired you to join a running club?
Not long after starting university, it was clear my party lifestyle was taking its toll on my waistline. Unwilling to give up the beer, I decided to earn extra calories by using the treadmill at the gym. It was my dad who suggested I come to his club’s summer runs in the beautiful Dorset countryside, followed by plenty of cider, and I soon fitted in as ‘a drinker with a running problem’.
What do you enjoy about being part of a club?
Absolutely everything. When I was new it was a fountain of support, advice and motivation. Need to know how to train for a 5K? At any given club there’ll be 50 people eager to help you. Also clubs span all ages, cultures and classes so you get a fantastic breadth of friends.
Has your running improved?
Beyond recognition. When I joined I could just about do 5K, but with the support of the club I jjoin ined lleagues and en entered ra races I would ne never have kn known about or thought we for were ‘p ‘people Faster by a cou ntry mile! like me’.
60 womensfitness.co.uk | November 2016
streets by night every month for a starlit 10K. Expect weaving routes through central London, your running soundtrack blasted from speakers and a hardy crew of night owls like yourself. The perfect answer for those who struggle to fit running into their daily routines, runs are as serious or laid-back as you want them to be. Meet-ups are completely free and there’s no need to sign up – just remember to eat your carrots the night before... ❒ midnightrunners.co
For those who need a distraction: Love London Running Tours
Fusing a love of fitness with her love of the capital, club founder Nikki Page offers a running club with a difference. It’s essentially a sightseeing tour of London, just minus the open-air bus and army of tourists – for this one, all you’ll need is a pair of kicks and a bottle of water. Nikki takes her groups on different routes through London and weaves through iconic landmarks, historical must-sees and hidden gems, resulting in a run – or ‘tour’ – that is so much more than your average jaunt. The perfect distraction while clocking up the miles. ❒ lovelondonrunningtours.london
For pack mentality: Serpentine
With nearly 2,000 members, Serpentine may well be the largest running and triathlon club in Britain. Ages range from juniors through to a few hardy runners in their eighties, while newcomers and elites alike are championed Runnymede Runners
and welcomed. Based in central London, they offer club runs on Saturday and Sunday mornings and Wednesday evenings (which may or may not sometimes end up in the pub, but you didn’t read that here...). Looking to take the next step in your running routine? Serpies also offer track coaching, cycle rides and swim training, so whether you’re looking to smash that 10K, first marathon or 50th triathlon, here you can rest assured you’ll be in the right place, surrounded by like-minded individuals. ❒ serpentine.org.uk
For a new challenge: Runnymede Runners
Based in Egham, Surrey, Runnymede Runners is a thriving club whose members are constantly upping their game. This year’s oldest London Marathon runner, John Starbook, 86, was one of theirs, and the club also boasts successes in couch-to-5K courses, ultra-marathons and, more recently, Endure 24 – the 24-hour running race – to name but a few. While the vibe is
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
In the club
Love London Running Tours
extremely welcoming, if you’re looking to up your game on the competition front, here is the place to do it. ❒ runnymederunners.com
For urban escapees: Thames Hare & Hounds
If you prefer your runs a little more wild and rural, swap urban scenes for Thames Hare & Hounds, the oldest cross-country running club in the world. Based on Wimbledon Common in south-west London, trails are far enough into the countryside that you can fully escape the hustle and bustle of London life, offering the perfect switch-up to monotonous road running. ❒ thameshareandhounds.org.uk
For variety-seekers: Adidas Runners
Get bored easily? Adidas Runners is the club for you. Whether you crave variety or are trying to push through a plateau, Adidas keeps the runs fresh, fast and fun by structuring each week differently. Find yourself doing fartleks one week, hill sprints another, and then a short run followed by Pilates the next (not forgetting the odd ‘social drink’ for good measure). ❒ adidas.co.uk/adidasrunners
For the foodies: Bootcamp Breakfast by Happy Bootcamps Rebel Runners
Sign us up! WITH A WEALTH OF RUNNING CLUBS AVAILABLE, HOW DO WE GO ABOUT CHOOSING THE RIGHT CLUB FOR US? ‘Ideally the best way would be to check the England Athletics website for your local affiliated club or the Run England website for your local running group. There will be contact details of staff who will also be able to help provide advice and support,’ explains Tim Howells, project manager for London Athletics. ‘In London you can also use the London Athletics website to tap into local support networks, groups, sessions and local opportunities.’ ❒ britishathletics.org.uk; runengland.org
On the kit list TOP IT OFF
Take your running wardrobe into autumn chic with this Peci Tank from Ellesse. ❒ £20, JD Sports
ALL ABOUT THAT BASE
Running in autumn can be a chilly business, so stay prepared with this high-performance Glenmuir Baselayer. Featuring in-built compression technology and flat-lock stitching for new levels of comfort, you won’t want to run again without it. ❒ £29.99, sockshop.co.uk
PLUG IT IN
Ditch tangled wires mid-run and invest in these wireless Philips Bluetooth headphones – the easy way to sync your playlist with your PB. ❒ £49.99, Dixons
This might look like your average undergarment, but the Myzone Sports Bra actually features a built-in sensor strap and clip-on Myzone module that directly measures heart rate and calorie burn. ❒ £49.99, myzone.org
If it’s the thought of post-run refuelling that spurs you on, this one is for you. After an energising run in London’s Hyde Park, host Thomas Hamilton and his group head to Whole Foods for a healthy breakfast. How’s that to start your weekend? Other venues include Clapham Common and Battersea Park. ❒ meetup.com/londonrunning-bootcamp-breakfast
Just because it’s raining outside doesn’t mean your running attire can’t sing summer. We love the animal print and pop of neon on these Danni Leggings from South Beach. ❒ £20, southbeachofficial.com
For relaxed runners: Rebel Runners
The ideal atmosphere to soothe first-time club jitters, Rebel Runners in Medway, Kent, is all about getting out there to enjoy running for the health-boosting, stress-relieving, enjoyable activity it is, regardless of age or ability. With a motto of leaving no one behind, newcomers are actively encouraged, buddied up with runners of similar ability and starting slowly – but surely - over short distances. ❒ rebelrunnersmedway. co.uk
The latest tracking offering from Misfit is all about fashion. The Misfit Ray is able to fit into a range of watch bands, bracelets, or necklaces to suit you. ❒ From £79.99, John Lewis
With an infamous BOOST sole and a new Primeknit upper with flexible breathability and natural movement, the UltraBOOST Uncaged is the latest innovation from Adidas to get you running faster and stronger. ❒ £129.95, adidas.co.uk
November 2016 | womensfitness.co.uk 61
The secret to
STRONGER RUNNING An innovative approach to running, the Alexander Technique claims to reduce injury risk, improve performance and make your running infinitely more fun
ands up if you have a love/ hate relationship with running. Us too. While for the most part the sport is pleasurable and rewarding, for millions of regular runners physical and mental barriers all too often halt progress and limit potential, leading to frustration, and more disastrously, injury. In their book, The Art of Running, Malcolm Balk and Andrew Shields encourage us to look at running in a different way – in light of the principles of the Alexander Technique, which encourages greater awareness of the body. Read on to discover the secrets to stronger running...
WHAT IS THE ALEXANDER TECHNIQUE?
The Alexander Technique was developed by Frederick Alexander, an Australian actor whose early career was plagued by hoarseness and laryngitis – an affliction that led him to study the strong interconnection between his head, neck and back, and cure his problems. ‘The Alexander Technique embraces the concept of freedom of movement,’ explains George Anderson, speaker, author and wellbeing coach. ‘It’s based on the premise that we all hold tensions in our body as a result of day-to-day life, and that with simple release techniques, we can regain our more youthful ability to move.’ But freedom of movement is not a position you can simply manoeuvre yourself into, and it takes learning – or unlearning – to master it. ‘The technique teaches us to reassert effective command over the way we think and act, helping to unlearn the habits of a lifetime,’ say Malcolm and Andrew. ‘At the heart of the Alexander Technique is a belief that “use” affects functioning. In other words, it’s vital to consider how we do things, not just what we do.’
HOW CAN IT BE APPLIED TO RUNNING?
For runners, the benefits are clear. ‘The majority of runners spend good chunks of their day sitting down in cars, offices, lounges and restaurants,’ says George. ‘We sit a lot, then go out and run and expect our bodies to behave. By applying the principles of the Alexander Technique, we can free up greater 62 womensfitness.co.uk | November 2016
‘We all hold unnecessary tensions in our body as a result of day-to-day life. With simple release techniques we can regain our HOW TO #2: RELAX! ability to move’
ranges of movement that can lead to faster, more enjoyable running.’ And the benefits don’t just apply to beginners: whether you have been running for five minutes or five years, every runner – even the best – can take something from the Alexander Technique. Why? Take a look at any high-achieving sportsperson. Muhammad Ali, for example, needed excellent balance, poise, grace, efficiency and kinaesthetic awareness to land so many winning punches, not just power and skill alone. ‘We are right to pay close attention to form,’ say Malcolm and Andrew. It is, after all, the backbone of any movement. Mastering it can open up doors we didn’t know existed.
WHAT ARE THE BENEFITS?
The benefits of the Alexander Technique within running are plentiful. For starters, exercising in an uncoordinated and inefficient manner increases the risk of injury, and if you’re a keen runner, you don’t need us to tell you the weight of an injury set-back. Through the Alexander Technique, you become receptive to feedback and signals from the body, which in turn will help you ease off before a niggle becomes a nightmare. Alexander’s principles can be applied anywhere, anytime, requiring no special equipment or help. Once you’ve mastered the principles and how to apply them, you can benefit from them time and time again. But perhaps the best bit: the Alexander Technique explores the causes, not just the symptoms, so running – and, indeed, many other areas of life – will improve in the long-run, rather than just temporarily.
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
HOW TO #1: BECOME AWARE
‘Following a routine is not bad,’ maintain Malcolm and Andrew. ‘The problem is how to prevent the familiar from becoming mechanical, where the predictability of a routine dulls the brain and you are no longer so aware of what you’re doing.’ Although we’re all guilty of doing it, becoming disconnected from your run is one of the worst things you can do. Whether it’s plugging into your headphones, recklessly speeding up to get home in time to make dinner, or parking yourself in front of a TV at the gym for a distraction, a lack of connection will almost certainly equal a decline – or, at best, a plateau – in performance. Essentially, without
possible,’ agrees George. ‘By shifting our focus to the present we are better able to control the tensions, and as a side effect we can end up running faster.’
awareness, things can’t be changed. ‘One of the simplest ways to benefit from the principles of the Alexander Technique is to start checking in with your body as you run,’ explains George. ‘Simply scan your body from head to toe and try to notice any areas of unwanted tension and the way your body is moving. How your elbows are driving to the rear, how far across your body they are coming, how tall you are running, whether or not you are leaning forwards. By becoming aware of what is happening physically you can then begin to make changes.’ Try slowing your run down to 12 min/ mile or, if that’s too tricky, find a slightly slower friend and match their pace. While doing so, observe your form. ‘The challenge is remembering to remember,’ say Malcolm and Andrew.
By becoming pre-occupied with results we quickly lose touch with the process, and thus form and efficiency are compromised. This is a habit Alexander labelled ‘end-gaining’. ‘It’s an attitude so widespread in our society that it is almost ‘normal’ (although certainly not natural),’ say Malcolm and Andrew. ‘End-gaining is the plague of time-challenged modern life.’ Here, the Alexander Technique can help rewire our mindset. ‘The Alexander Technique encourages us to focus on the process of running, rather than getting to the end as quickly as
‘As a runner, being able to relax your body is one of the most important principles taught in the Alexander Technique,’ says George. ‘This can lead to you being less prone to injury, increase your efficiency as a runner as each step takes a little less effort, and improve your enjoyment of the pursuit as your running feels more natural.’ A large part of the technique focuses on ‘unnecessary tension’ – something you almost certainly carry. ‘Muscles often get injured because they are called upon to carry more load than they are capable of,’ adds George. ‘The Alexander Technique teaches us to release unwanted tension from our muscles so that only the necessary forces created by running itself are being transmitted.’ Alexander focused on what he coined ‘the primary control of use’ – the connection between the head, neck and back – maintaining that these be moved in a free fashion at all times. ‘The neck should be free of unnecessary tension – that is, not pulling the head down into the spine,’ say Malcolm and Andrew. ‘The head should be poised freely on top of the spine in such a way that the spine is encouraged to lengthen and the back to widen.’
HOW TO #3: IMPROVE YOUR POSTURE
‘In an ideal world we’d all get strong and straight before adding running into our exercise regime, but most of us aren’t going to wait,’ says George. ‘Paying attention to your posture at all times will pay dividends to your running, but even tiny improvements are worth the effort.’ Essentially, if you sit badly, you’re likely to run badly. But it’s not just a case of sitting up straighter at your desk. Many postural problems occur without us realising. Taking the time to observe and alter these seemingly small characteristics could make all the difference.
For more information on the Alexander Technique, or to find teachers of the method in your area, visit alexandertechnique.co.uk. The Art of Running by Malcolm Balk and Andrew Shields (£9.99, Pavilion), is available from all good book retailers.
November 2016 | womensfitness.co.uk 63
Tap into apps!
Get smart and use our fave apps to track your progress
Dubbed ‘the social network for runners’, Strava allows you to connect with other like-minded individuals as you plan, track and analyse your runs. Engage in friendly competition with other users by battling it out for top of the leaderboard or encourage your new running buddies by giving them ‘Kudos’. ►Free, iOS and Android
Suffer from diabetes? Monitor and app Dario gives you freedom to run without worry. The pocket-sized monitor connects to your smartphone, logging blood sugar on the app to keep track of your vital stats minus the cumbersome equipment. ►Free, iOS and Android; £14.95 for the monitor, advancedtherapeutics uk.com
We think getting out for a run in the winter deserves a round of applause as it is, but for another reason to feel good, try Charity Miles. Whether running, cycling or simply going to grab your morning coffee, the app tracks your distance and donates money to a participating charity for every mile covered. ►Free, iOS and Android
COUCH TO 5K
Tailored to beginners, this app is the most effective programme to get you from couch potato to 5K runner in eight weeks. Sound impossible? Over five million people have already done it! The plan comprises three half-hour runs a week, your progress is tracked and a virtual coach gives you verbal cues. See you at the start line! ►Free, iOS and Android
64 womensfitness.co.uk | November 2016
With the nights drawing in, it’s important to keep safe while out logging that PB. Let friends and family know where you are by allowing them to follow your digital trail with the Road ID app. It will also send them an SOS message with your location if you stop moving for five minutes (and don’t respond to the app’s alert within 60 seconds). Clever, huh? ►Free, iOS and Android
WAHOO FITNESS RUNFIT
RunFit puts heart rate at the centre of your workout to make your run as efficient as possible. Invest in the Wahoo Tickr heart rate monitor and take the app’s test to personalise your workout zones and reap the rewards of knowing how hard you’re working. ►Free , iOS and Android; £79.99 for the monitor, wahoofitness.com
There’s nothing worse than a dull, flat playlist to ruin your stride, so for the musically misguided, help is on hand with PaceDJ. The app carefully curates playlists from your music library based on your desired beats per minute (aka target pace and tempo) to get you into the perfect rhythm every time. ►79p, iOS and Android
Ever wondered what your marathon time might be? McRun is a handy running calculator that predicts your times for certain distances based on your most recent race. It also generates recommended paces for your training runs so you can stay on track, on the track. ►£3.99, iOS and Android
Is your running routine stagnant? Put the fun back into training with Zombies, Run! You may be running along your regular street in the real world, but in the virtual world, you’re one of the last survivors in a zombie epidemic. With over 200 missions, a compelling storyline and quality sound effects, you’ll feel like you’re in a real-life video-game. ►Free, iOS and Android
Detailed tracking and analysis is a given, but this app’s ability to keep you going mid-run is where it really shines. It senses when you’re slowing down and cues your favourite preselected running tune, and syncing with Facebook will convert every ‘like’ into an audible cheer. It’s a ‘you can do it!’ in your pocket. ►Free, iOS and Android
For the most comprehensive way to navigate your run, OS Maps offers digital coverage of the UK that is as detailed in the countryside as it is in urban spaces. Pick and plot your own trail or choose from more than 500,000 preloaded routes and you’ll never get lost again. ►Free but offers more features with a subscription, iOS and Android
WORDS: ERICA BUSH PICTURE: SHUTTERSTOCK
nce upon a time, headphones and a bottle of water were all you needed to head out for a run. Now, our phones are important assets, and not only because we want to stay connected. From tracking our vital stats to nailing our playlist, they enhance our runs from start to finish. Here are the apps we couldn’t run without.
AT S T O L A N
Join the ultimate Women V Cancer challenge and cycle from John O’Groats to Land’s End to raise funds to ﬁght breast, cervical and ovarian cancers
Can’t join the full ride? 1 and 3 day options available
Only 50 full ride places available
For more information and to register online:
TO TAKE PART IN THE FULL RIDE YOU ARE REQUIRED TO PAY A REGISTRATION FEE OF £299 AND RAISE MINIMUM SPONSORSHIP OF £3,000. TO CYCLE FOR THREE DAYS OF THE RIDE YOU ARE REQUIRED TO PAY A REGISTRATION FEE OF £99 AND RAISE MINIMUM SPONSORSHIP OF £699. TO CYCLE FOR ONE DAY OF THE RIDE YOU ARE REQUIRED TO PAY A REGISTRATION FEE OF £39 AND RAISE MINIMUM SPONSORSHIP OF £199. 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
COOL RUNNINGS ‘A few simple moves, done before and/or after your run, can make a difference to your performance and stamina, and help reduce your risk of injury’
Boost your form Increase stability and bid farewell to running injuries
rom runner’s knee to shin splints, if you’re a regular runner then you’ll be no stranger to a niggle. The impact of pounding the pavements can wreak havoc on your joints, while your running technique could exacerbate existing muscle imbalances. But fear not – these hurdles don’t mean you have to pack it in. Founder of Body Control Pilates, Lynne Robinson, says, ‘There is a reason why Pilates has grown in popularity with runners, both elite and amateur – it works!’ ‘A few simple moves, done
66 womensfitness.co.uk | November 2016
before and/or after your run can make a difference to your stamina and help reduce your risk of injury.’ Boost core stability, alignment and breathing – all of which are a must for anyone looking to run safely and efficiently – with this workout from Lynne. ‘Even small adjustments to your alignment can make a huge difference,’ she adds. This workout should ideally be done before runs, but you can do it afterwards, too. Aim for at least five times a week regardless of your running schedule.
HOW TO DO IT Perform the allotted reps of each move, taking rest when you need it.
SPINE CURL Areas trained: BACK, HIPS, GLUTES WHY? Running can compress your spine. This exercise helps reverse this, working on both the spine’s flexibility and strength. It also works on your hip joints and gluteal muscles. Technique ➤ Lie on your back with your knees bent, feet on the floor and arms by your sides. ➤ Breathe in wide to prepare, then breathe out and curl your tailbone under,
tilting your pelvis backwards as you peel your spine off the mat one vertebra at a time, lengthening your knees away from your hips. Roll up to the tips of your shoulder blades. ➤ Breathe in and hold the position, then breathe out as you carefully roll your spine back down to the ground, wheeling each bone down in turn until you release the pelvis back to level again.
Keep ears away from the shoulders and your neck strong
Area trained: GLUTES WHY? The ultimate gluteal exercise, this will also help to ‘correct’ medially rotated femurs. Technique ➤ Lie on your side, supporting your head with your hand and your other hand on the mat in front of you. Bend your knees and draw your feet back, so that
your heels are aligned with the back of your pelvis (as pictured). ➤ Breathe in to prepare, then breathe out as you open out your top knee from the hip joint, keeping your feet connected. ➤ Breathe in as you return your leg to the starting position with control, then repeat.
SAFETY TIP Keep your pelvis stable and your waist long
REPS: 12 PER SIDE
THE DART Area trained: BACK WHY? This is a brilliant exercise to correct your posture and strengthen your back muscles, both of which are important for your running form. Technique ➤ Lie on your front in a straight line with your arms down by your sides, your palms facing down and legs together. ➤ Breathe in to prepare, then breathe out,
reaching through your fingertips. Leading with the crown of your head, lift your head, neck and chest from the mat. At the same time squeeze your inner thighs together. ➤ Breathe in and ‘feel’ the length of your body from the tips of your toes to the top of your head. ➤ Breathe out as you lower back down. Release all tension.
REPS: 8 SAFETY TIP Keep your feet on the floor throughout
November 2016 | womensfitness.co.uk 67
COOL RUNNINGS PRONE KNEE LIFTS
Area trained: GLUTES, HIPS WHY? To open the front of your hip joint, which can get tight through running. Technique ➤ Lie on your front with your fingertips by your head and
REPS: 10 PER SIDE
Maintain the position and stability of your pelvis throughout
your left leg bent at a right angle. ➤ Breathe in and lift your bent leg up slightly off the mat. ➤ Breathing out, lower your leg back down to repeat.
Area trained: QUADS, CALVES, HIPS, KNEES, ANKLES
Technique ➤ Stand with feet hip-width apart and parallel. ➤ Breathe in and lengthen through your spine as you bend your knees and hips simultaneously
to hinge forwards slightly from the hips. ➤ Reach forward with both arms to counter your balance. Ensure that your ankles, knees and hips are lined up. ➤ Breathe out as you straighten your legs and repeat.
SAFETY TIP Keep your chest proud and shoulders back
ONE-LEGGED PILATES SQUAT Area trained: GLUTES, CORE
WHY? A more advanced variation of the squat, this will challenge your pelvic stability and balance as well as strengthening your gluteal muscles. Technique ➤ In the Pilates squat start position (above), lift one leg. Breathe in as you bend the knee of your standing leg to squat. Keep your hips square and reach forward for balance. ➤ Breathe out as you straighten your leg and repeat. 68 womensfitness.co.uk | November 2016
REPS: 8 PER SIDE SAFETY TIP
Ensure that the knee of your standing leg is directed over the centre of your foot
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK CLOTHING: LORNA JANE BRA, £49, LORNAJANE.CO.UK; NIKE LEGGINGS, £45, NIKESTORE.COM KIT: MAT, AGOY.CO.UK
WHY? This move helps correct leg alignment by working on your quads, calves and feet. It also mobilises your hips, knees and ankles.
SITTING SIDE STRETCH Area trained: SIDES
WHY? In this exercise you achieve a great stretch down the whole side of your body and leg, which can all become tight with lots of running. Technique ➤ Sit on the floor with soles of feet together and knees bent. Allow
SAFETY TIP Make sure you’re not hunching over as you lean
them to drop out to the sides. ➤ With spine long and posture tall, reach up and over with one arm as the other hand stays on the floor for support. Hold the stretch and breathe deeply. ➤ Repeat on the other side.
REPS: 10 PER SIDE
WAIST TWIST Area trained: BACK, HIPS
REPS: 5 PER SIDE
WHY? This exercise works on mobilising the spine and challenging your pelvic stability.
SAFETY TIP Keep your pelvis still and weight even on both feet
Technique ➤ Stand tall with your arms bent in front of your chest, just below shoulder height, palms stacked. ➤ Breathe in to prepare then breathe out as you turn your head, neck and upper spine to one side. ➤ Breathe in as you lengthen up and rotate back to the starting position. Alternate sides.
The extra mile
This running gear boasts impressive hi-tech features to help you go that bit further
2XU MID RISE COMPRESSION TIGHTS Get your blood flowing to those hard-working muscles by donning these compression leggings. ►£75, 2xu.com
ENERTOR PERFORMANCE FULL INSOLES From shock absorption to energy
return, these clever mouldable insoles could reduce pain and injury risk. ►£39.99, superdrug.com
JORDAN FOAM ROLLER Release tension in the tightest of muscles to feel like new in a flash. ►£13.72, jordanfitness.com
November 2016 | womensfitness.co.uk 69
SHOW Ramp up the mileage as well as your street cred with our pick of autumnâ€™s trendiest running wear
70 womensfitness.co.uk | November 2016
● Top, £19, Ellesse ● Leggings, £75, Varley ● Watch, £220, Suunto
November 2016 | womensfitness.co.uk 71
AW runway Opposite page ● Sports bra, £95, Monreal London ● Leggings, £77.99, Electric & Rose ● Trainers, £80, Puma This page ● Bra, £24.95, Reebok ● Leggings, £115, Charli Cohen ● Trainers, £85, New Balance ● Jacket, £59.95, Adidas
72 womensfitness.co.uk | November 2016
November 2016 | womensfitness.co.uk 73
74 womensfitness.co.uk | November 2016
Opposite page ● Bra, £24.95, Reebok ● Leggings, £68, SixtyNinety ● Jacket, £150, Monreal London This page ● Bra, £45, Varley ● Shorts, £19.95, Adidas ● Trainers, £160, Nike ● Jacket, £150, Monreal London
November 2016 | womensfitness.co.uk 75
● Bra, £89, Charli Cohen ● Leggings, £80, Under the Same Sun ● Watch, £175, Suunto
76 womensfitness.co.uk | November 2016
PHOTOGRAPHY: SIMON TAYLOR MODEL: LENE, NEVSMODELS.CO.UK STYLING: JOANNA KNIGHT, ERICA BUSH MAKE-UP: ALISHA BAILEY, ALISHABAILEY.NET
Adidas adidas.co.uk Charli Cohen charli-cohen.com Electric & Rose sacrednation.co.uk Ellesse jdsports.co.uk Monreal London monreallondon.com New Balance newbalance.co.uk Nike nike.com Puma puma.com Reebok reebok.co.uk SixtyNinety sixtyninety.com Suunto suunto.com Under the Same Sun underthesamesun.se Varley stylepb.com
Features 78 Fitness heroine 79 Do you need a complaint detox?
MOAN NO MORE
Serial complainers, take heed: airing your bugbears could lead to greater feelings of negativity than you felt before you had a right old moan. So join us in our three-week â€˜complaint detoxâ€™, focusing on the good stuff and banishing the bad. Prepare to brim with positive energy! Turn to p79 to find out more.
November 2016 | womensfitness.co.uk 77
FEATURES Fast talk Favourite workout song? Def Leppard’s Pour Some Sugar On Me
Ke ep in ’ it rea l marketing to being part of an industry that I never thought I’d be part of. Now I do something that I adore, which is amazing. I feel very lucky.
‘Ipreach balanceina worldthat’s gonealittle too“clean”’ WF chats to fitness blogger extraordinaire Carly Rowena to see what makes her tick
ith nearly 300,000 subscribers on her YouTube channel, over 86,000 followers on Instagram and an ever-popular blog to boot, Carly Rowena has certainly made a name for herself. How did she do it? WF delves deeper into the life of a full-time fitness blogger and influencer. What inspired you to start a blog and YouTube channel? My channel was actually a result of me not 78 womensfitness.co.uk | November 2016
loving my job in marketing. A friend suggested making YouTube videos so I did – on everything from embarrassing body subjects and fake boobs to fitness. The fitness ones just tended to get the most attention, and I had people messaging me saying I should become a PT, because at the time I was just a typical girl who was going to the gym. I suddenly thought, ‘Hold on, maybe I’m on to something here!’ So I went from
Have you always had an interest in health and fitness? Yeah, as a kid my parents always took me hiking and I loved it; I was always an active, muddy child. But then, when I found weights and HIIT training and the different ways you could move your body, I became obsessed. Now it’s my only way to chill out. Why do you think your blog and YouTube channel have been so successful? I think it’s because I’m real – I love food, so I have to exercise, otherwise I would be huge! I try to preach balance in a world that’s gone a little too ‘clean’ and I want people to go out for dinner and not worry. As long as you’re moving and eating good food, you’ll be OK. Do you think there’s a pressure to stay motivated? Totally, yeah, but I think it’s really unrealistic to be motivated constantly – there are definitely days where I just want to stay in bed and vegetate. But that’s normal. Luckily for me, social media really makes a big difference and there are so many people who email me every day and I just think, ‘If they’re doing it, then I really have no excuse!’ How do you think blogging, YouTube and social media has influenced the fitness industry? It’s made such a huge difference! You have so much access to free information, you can just go on Instagram, follow an account and pretty much create your own workout plan just from that. What’s your favourite aspect of your job? I think for me it’s the emails, messages and the
Favourite cheat food? Cadbury Dairy Milk Triple Choc Big Taste Sensation Desert-island essentials? UE Boom 2 speaker, Spotify and a hammock
@CarlyRowena transformations – and not just people who have now got abs, but those who had been underweight and now realise food is important, or people who were overweight and have realised they had a nice body, but they just needed to eat a little healthier. I think it’s amazing to have people from all over the world telling you how you’ve helped them in some way, because that’s not something I ever thought I’d be able to do. Who in the fitness industry has influenced or inspired you? I think Kayla Itsines is the main one – she’s just nailed it. I also really like Tash Oakley because she’s got, and I hate this term, ‘a real body’: she’s curvaceous, she’s got boobs and a bum, plus she’s always smiley. People like that – who are just happy people trying to make a difference – inspire me. What’s next for you? I want to meet my followers! I have a dream where I’ll meet my followers every month, maybe 10-20 of them, and go out for dinner somewhere that technically isn’t that healthy and try to educate them on how to eat out without feeling guilty. I just want people to be more relaxed around food.
DISCOVER MORE Carly was speaking on behalf of O2 as part of its #newnormal campaign, which aims to spark debate about the nation’s relationships with their phones. Find out more at o2.co.uk/newnormal
WORDS: ERICA BUSH PICTURES: CARLY ROWENA
***double check social media figures nearer the time – last checked 26/07/16***
Training is Carly Rowena’s favourite way to chill out
Do you need a complaint detox? The average Brit complains four times per day, and studies have found that moaning can seriously affect our health. So is it time you went on a ‘complaint detox’?
t’s common knowledge that as a nation, we’re pretty easy to set off. It could be a queue in the supermarket, rush hour or simply the postman’s ‘notice of failed delivery’ that’s rubbed us up the wrong way, but one thing is for certain: someone’s going to listen to us moan about it. It’s become second nature to vent the day’s struggle to our
family and friends – and even the odd stranger. But while it might seem harmless – or even necessary – studies have found that the habit can be seriously damaging to our mental health. Researchers from the University of Missouri studied 400 females and found that when they complained, it triggered anxiety and depression. ‘Constant November 2016 | womensfitness.co.uk 79
‘If you open your mind and scan for good stuff, your brain starts seeing opportunities, sunshine, nice people and green traffic lights. Best of all, you come alive’
80 womensfitness.co.uk | November 2016
Need a ‘good’ moan?
Let’s be honest: it’s easier to spot the bad things to shout about than the good. Psychology suggests that our brains are wired to do so, which could explain why we tend to hang on to criticism more so than compliments. In almost the same way that we use the weather as a conversation starter, complaining has become a social norm, allowing people to communicate and find common ground. But while sharing the issue might make us feel better at that moment in time, the negativity can fester and make us feel even worse. ‘The act of complaining serves a dual purpose - to vent frustration and get something off
of your chest and then to receive emotional validation for these feelings of frustration. The problem with complaining is that it has very little to do with problem-solving’, says psychotherapist Charlotte Dunsby-Ferguson. And it’s this lack of good intention that differentiates complaining from simply voicing your concerns. Sometimes referred to as expressive complaining, the former tends to come from a negative place that doesn’t allow the possibility for change while the latter is done to find a solution. Do you find yourself protesting without making the effort to resolve the matter? Being able to recognise that this is complaining is the first step to breaking the habit.
Why go on a detox?
So how do you turn your habitual complaints into constructive thoughts and actions? The world-renowned author and advocate of personal development Will Bowen declared that a 21-day complaint detox is the best way to transform your outlook in his bestselling book A Complaint Free World (£9.99, Virgin Books). Positive psychology expert Andy Cope echoed those benefits of undergoing such a challenge after sacrificing complaints over a course of 40 days for Lent. Recalling what he describes as a life-changing experience, he says, ‘When you’re in grumble mode your brain narrows your focus and you can only see problems – rain, grumpy people and red traffic lights. But if you open your mind and scan for good stuff, your brain starts seeing opportunities, sunshine, nice people and green traffic lights. Best of all, you come alive’. Being able to redirect your energy and attention to more positive things ultimately makes you feel more upbeat. What’s more, those around you become naturally drawn to your positive energy. Challenge yourself to the complaint detox and you might be surprised at how beneficial the three-week sacrifice can be!
WORDS: LISA NGUYEN PICTURES: SHUTTERSTOCK
complaining will take you out of the here and now, getting you stuck in a negative loop, which has a very detrimental effect on your happiness levels,’ says Georgina Jones, founder of motivational coaching company Turn Lights On. To break the habit and make a lasting change, experts recommend going on a 21-day complaint detox. If your immediate thought is that it’s difficult if not impossible, the chances are that you’re prone to a good moan and are in need of the intervention. But just how hard is it – and is it really worth taking up? We explored the benefits, spoke to the experts and even gave it a go ourselves.
Before you complain… ‘Constant complaining will take you out of the here and now, getting you stuck in a negative loop which has a very detrimental effect on your happiness levels’
The silent treatment
Here’s what happened when WF’s Lisa Nguyen went on a 21-day complaint detox
hadn’t considered myself to be someone who moans often, so was not too worried about going 21 days without complaining. But I soon realised that the rule applied as much to verbal complaints as it did to virtual ones. For someone who lives life on the go, I am guilty of always being glued to my phone. So while I may not be the kind to rant and rave in person, you’d certainly still find me tapping away furiously on my handset, sure enough complaining about my daily woes. The first few days were interesting: I’d pick up my phone, intending to tell my friend that I was having a long day, but then put it back down seconds later. The challenge is akin to the popular saying, ‘If you don’t have anything good to say, don’t say anything at all.’ And while it does take a while to retrain your natural thought processes, that’s the beauty of the challenge – you become
more aware and attuned to how you feel. As a result you have a choice as to what to do about it – rather than reacting emotionally. Putting it into practice is more therapeutic than you might think. Whether I was restraining from a good moan over text or dinner with the family, it meant that I wasn’t losing time over the niggles that I wouldn’t be able to change anyway. By week two, I actually started to feel lighter, happier and much more focused than I had been. Not being allowed to complain makes you just get on with your day in the best way you can – and to end every day with that in mind is strangely satisfying. By week three, I found myself more alert to the complaints of others, but rather than just nod and listen (which I would have done before the challenge), I offered solutions and suggested ways in which the situation could have been
a lot worse. This may sound less sympathetic than simply lending an ear, but the method does work in helping them feel more grateful and positive about the situation. An example was when a friend had started to feel under the weather (and wouldn’t stop complaining) and I mentioned how very lucky she was to have not suffered it abroad (she’s always away). The remark struck a chord, and guess what? She stopped whining. Before starting the challenge, I didn’t believe that I complained enough to need to ‘detox’, but it’s not until a rule is imposed that you notice your personal triggers and natural responses. I certainly didn’t expect three weeks to make such a big difference; it seems like a short time to bring a change into effect. But it feels sufficient once you start. To those who moan a lot, I’d recommend giving it a go. To those who think they don’t, do it anyway!
Make your detox a complete breeze with these top tips
Work it out
Consider the problem as a puzzle that you need to solve to help you come up with a solution. If there isn’t one, don’t waste any more of your time and energy on it.
Find the positive
More often than not, the problem could have been worse. Be grateful that it wasn’t and focus on the positive. The rain may have prevented you from running your errands, but it means you can relax with a cuppa indoors.
Write it down
If you haven’t already sussed out what it is that’s making you grumpy, jotting your feelings down can help to bring the problem to light, and also make you feel more in control.
Give it time
If you need to vent, that’s fine. Set a time limit to do so and be done with it. If it’s mentioned again, make sure it’s because the problem is being resolved.
Put it on a scale
How would you rate the problem from one to 10 if 10 meant death? Use the continuum to work out whether it’s worth all your frustration.
Welcome a distraction Take time out to blow off steam by going for a walk, exercising, reading or any other activity that might help.
November 2016 | womensfitness.co.uk 81
Look good, feel great
with 3 issues for
Plus a FREE ShakeSphere Bottle
£8.99 3 issues of Women's Fitness for just £3 FREE ShakeSphere Bottle, worth £8.99 Continue to save 17% on the shop price and save 77% on digital access
FREE delivery before it hits the shops!
OR CALL 0844 844 0246
quoting code P1612B for the print + digital edition OR P1612P for print only
Calls will cost 7p per minute plus your telephone company’s access charge. Gifts limited to the first 100 orders only. Colours may vary. Please allow 28 days for delivery. UK only offer. Dennis Publishing reserve the right to replace this gift. You will be able to view your subscription details online at ManageMyMags.co.uk
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK *CONDUCTED IN PARTNERSHIP WITH GOLFSUPPORT.COM
84 Eat away your allergies 87 What’s your gut feeling?
If you thought forgetting to put deodorant on was bad, you might be horrified to hear that more than one million Brits don’t shower after a workout. Eww. The survey also found that 21 per cent of us reuse sweaty gym clothes.* What’s more, research from Clinical Journal of Sports Medicine discovered that rhinoviruses (those pesky instigators of the common cold) are lurking on 63 per cent of all gym equipment. Stomach churning yet? Don’t rush to call off your workouts – keep yourself off the sidelines by remembering to always wear clean kit, wipe down your gym equipment before and after use… and take a shower, people!
November 2016 | womensfitness.co.uk 83
Eatawayyour allergies Whether you suffer eczema, asthma or digestive issues, your diet can helpâ€Ś 84 womensfitness.co.uk | November 2016
‘We have been hit by the perfect storm of fast food, chemicals, stress and poor digestive function, all of which knock our immune systems off balance and lead to more allergies’
THE ANTIALLERGY PLAN Start with the 3-Day Power Wash, which is designed to help remove allergenic symptoms by identifying and eliminating problem foods to help detoxify your body. Once cleansed, the second phase is the Re-Entry Food Challenge, which sees you reintroduce foods one at a time to determine which ones you need to avoid. The third phase is the Immune Balance Diet, a diverse eating plan designed to support your immune system and sustain wellbeing. This can be continued for as long as you wish.
eel tired all the time? Can’t seem to lose weight? Generally feel down in the dumps? A hidden allergy may be the culprit. From asthma, eczema and sinusitis to digestive issues after eating certain foods, allergies and intolerances are on the rise and they come with some serious hidden consequences. A staggering one billion people around the world now suffer allergic disorders, according to the European Academy of Allergy and Clinical Immunology. ‘We have been hit by the perfect storm of fast food, chemicals, stress and poor digestive function, all of which knock our immune systems off balance and lead to more allergies,’ explains Jonathan Galland, co-author of The Allergy Solution (£12.99, Hay House), a new book he’s written with his father, renowned American expert in integrated medicine,
Dr Leo Gallard. The Allergy Solution combines science with natural healing, focusing on the actual root causes of allergy as opposed to pharmaceutical remedies – it’s about nourishing your body with nutrients to reduce allergic reactivity, decrease toxic exposure and improve antioxidant status.
HOW DID WE GET SICK?
Our environment is making us ill. Rising CO2 levels, diesel exhaust particles and climate change are making the world we live in more allergenic. ‘Environmental pollution creates vicious cycles that drive the allergy epidemic. In each of these, a toxin damages a surface of the body, such as the respiratory lining or the skin, and the damaged lining tissue becomes a site where allergy develops. The book reveals that a new chemical comes out of a laboratory somewhere in the world every 2.6 seconds – that’s about a million a year! ‘Over
100,000 of these have made their way into our homes. Cleaners, air fresheners, fragrances, formaldehyde and disinfectants all increase the risk of allergies and asthma,’ says Jonathan. You may not think of yourself as allergic if your nose doesn’t run. But lesser known symptoms include muscles aches, joint pain, weight gain, headaches and insomnia,’ says Jonathan. The key to reversing allergy relies on balancing the immune system and damping down inflammation. ‘Each of the causes of allergy, such as fast food and environmental toxins, can interfere with your immune system, especially with the cells that naturally prevent allergies. They’re called ‘T regulatory cells’, or ‘tregs’. Our programme is designed to help you balance immunity by restoring the power of your tregs. Tregs love their fruit and veg, so we created the “3-Day Power Wash” to kick things off,’ he says. Give it a try…
PHASE 1: 3-DAY POWER WASH
The 3-Day Power Wash excludes common triggers such as dairy, eggs, corn, soy, nuts, garlic and onion. Instead you’ll be loading up on foods rich in antioxidant flavonoids, as these are believed to help inhibit allergic responses, and bacteria-rich foods to nourish your gut. Detoxifying ingredients like broccoli and cruciferous veggies are also included. Over the three days you’ll consume two smoothies and two bowls of soup per day along with four cups of oolong tea, as it’s thought to contain plenty of anti-allergic benefits. Eat until you’re satisfied but not too full. You can follow the 3-Day Power Wash for up to seven days. Keep a diary of how you feel during this phase and bear in mind that some symptoms get worse before they get better and improvement may occur only during the second phase – the Re-Entry stage. Please remember to consult your doctor before attempting the diet. November 2016 | womensfitness.co.uk 85
HEALTH Sip on this smoothie for breakfast and a mid-afternoon snack
Ingredients ● 150g strawberries, fresh or frozen ● 1 medium avocado, peeled, with the stone removed ● 1 cup chopped rocket or baby rocket ● ½ head romaine lettuce, chopped (6 leaves) ● 2tbsp freshly ground chia seeds ● 1 cup green tea, brewed for five minutes, added hot ● 1 medium banana, optional Method Place the fruit in a blender and layer the vegetables on top. Add the chia seeds, pour in the green tea and banana, if using, and blend until smooth.
IMMUNE BALANCE SOUP Eat this soup for both lunch and dinner
Ingredients ● 150g sliced carrots ● 3tbsp extra virgin olive oil ● 25g chopped parsley ● 200g chopped spring onions (green parts only)
steps to better health
Jonathan’s everyday strategies to minimise allergy onset
Kick off your shoes before entering your home to keep dirt and allergens outside.
Watch out for mould and dust: take steps to keep your home mould- and dust-free. Make your home a strictly smoke-free zone.
Learn how to de-stress with meditation, prayer, movement or simply by reconnecting with other people.
86 womensfitness.co.uk | November 2016
● 350g broccoli, cut up small (you can include the tender part of the stalks) ● 100g baby kale, chopped ● 1tsp ground turmeric ● ¼tsp freshly ground black pepper (or more to taste; black pepper enhances absorption of the awesome anti-inflammatory flavonoids contained in turmeric) ● Salt to taste ● 1tbsp shredded daikon radish, added just before serving ● 2.8 litres water Method Sauté the carrots in the olive oil for 10 minutes, then add the other vegetables and spices. Heat and stir for one minute, then add the water and bring the mixture to a boil, stirring as needed. Cover and simmer for 20 minutes.
PHASE 2: THE RE-ENTRY STAGE
During the Re-Entry Stage (which has three different stages) you continue drinking the Immune Balance Smoothie and oolong tea and continue eating Immune Balance Soup. You also begin expanding your diet, so it’s worth keeping a food diary of symptoms.
RE-ENTRY STAGE 1 LASTS: 2 DAYS
After completing the Power Wash, continue to consume the oolong tea, daily smoothies and soups and add brown rice and poultry or lamb to your diet (if you’re vegetarian, have green peas instead of meat). You can add them to the soup or eat them separately.
RE-ENTRY STAGE 2 LASTS: 5 DAYS
Continue consuming the daily smoothie and oolong tea, however the Immune Balance Soup is optional. You may add into your diet any fresh or frozen vegetables you like apart from nightshades like tomatoes, peppers and aubergine. You can also eat: legumes, pork, beef, lamb, organic coffee, fresh and frozen fruit (apart from citrus), herbs and spices (except cayenne, habañeros, jalapeños and paprika).
RE-ENTRY STAGE 3 LASTS: 2 DAYS PER NEW FOOD
This is where you expand your diet even further, testing each food separately for two days. You may eat each ‘test food’ twice a day as
a response may be delayed and only occur on your second exposure. If you experience symptoms, stop adding new foods. By now there should be enough foods available to you to sustain the diet for as long as you want. You should introduce foods in this specific order. First, eggs, low mercury fish like salmon and sardines, unsalted nuts and seeds, nightshade veg (apart from hot peppers), citrus fruit, and finally milk, wheat, corn (tortillas and corn on the cob), and soy (edamame beans, tofu, soy milk). This stage will only work if you’ve cleansed your body with the Power Wash and brought down levels of allergic inflammation.
If you experience symptoms during Re-Entry, stop testing new foods and avoid any new foods you’ve added into your diet in the past four days to check for any delayed responses. Maintain your improved diet until the reaction clears (one to four days) and then begin testing individual foods again, as the second time around you’ll have a better idea of what food may be the issue.
PHASE 3: THE IMMUNE BALANCE DIET
Following the three stages, you’ll be ready to start the Immune Balance Diet – a healthy eating plan that can be followed for life. There are certain principles to follow: you should eat nine servings of brightly coloured vegetables and fruits every day, the Immune Balance Soup and Smoothie can still be key staples in your diet, and you should also eat lots of nuts, seeds, legumes, meat and poultry. Avoid any foods you were intolerant to during the three-phase diet for at least six months and you should also avoid any processed foods, artificial sweeteners, sugar and processed vegetable oils.
FIX YOUR GUT
Protect against allergens with Jonathan’s digestive tips
EAT FERMENTED FOODS
Sauerkraut, yoghurt and raw foods help to increase diversity of gut bacteria.
AVOID ANTIBACTERIAL SOAPS AND SHAMPOOS
These just encourage the growth of resistant organisms and impact negatively on your healthy bacteria.
This healthy bacteria from yoghurt or supplements can relieve symptoms of allergy by improving immune responses.
EXCLUSIVE READER OFFER! Readers of Women’s Fitness will receive £2 off the RRP (£12.99) when purchasing The Allergy Solution from hayhouse.co.uk. Simply enter code UKWFAS at checkout. Offer ends 28 October 2016.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
IMMUNE BALANCE SMOOTHIE
What’s your gut feeling? It’s time to take control of your digestive health and transform your vitality
‘When the healthy balance of bacteria is thrown off, it is impossible to achieve health and vitality’
ith a surface area of around 200sqm (approximately the size of a tennis court), the gut is a big deal in your body. Not only is this complex system responsible for converting food into energy, helping to regulate metabolism and eliminating waste products, but it also houses around 80 per cent of our immune system – a process which is regulated by a delicate balance of bacteria. But the sad news is that our nation is in the grip of a hidden epidemic. We’ve been taking our digestive system for granted for far too long, starving it of nutrition and instead overfeeding it with toxic levels of processed foods and refined sugar, while overloading it with environmental chemicals, stress and antibiotics. The result? Leaky gut – a condition that’s believed to be at the root of some of the most common yet debilitating health conditions such as anxiety, chronic fatigue syndrome, irritable bowel syndrome or IBS, food sensitivities and allergies, migraines and even diabetes type 1 and 2. When our guts are healthy, our intestines are only slightly
November 2016 | womensfitness.co.uk 87
Heal and seal
According to Dr Axe, repairing the gut starts with fixing the root cause of leaky gut through his healing protocol. Dr Axe believes one of the main pillars of the protocol is welcoming good bacteria into your body. ‘When we rely on antibacterial soaps that kill off the good bacteria along with the bad guys, and then consume too many processed foods and pharmaceutical drugs that continue to destroy the population of beneficial bacteria
Nourish your body with Dr Axe’s go-to gut-foods
DR AXE’S FIVE STEPS TO OPTIMUM GUT HEALTH STEP 1: REMOVE
Eliminate the foods that are damaging the gut and overall health. This includes specific food allergies or sensitivities, as well as gluten, processed foods, conventional dairy, genetically modified foods, refined sugar, hydrogenated oils and other foods that are damaging to most, if not all, people.
STEP 2: RESEED
Reintroduce beneficial bacteria to the gut through a high-quality, soil-based probiotic, as well as regular exposure to naturally occurring bacteria, by walking outside barefoot, eating produce from a local farmer’s market, gardening, consuming local honey and by other practical and easy means.
This group includes foods like sauerkraut and kimchi, as they are full of naturally occurring probiotics that immediately take root in the gut, crowding out bad bacteria, restoring healthy digestion and encouraging overall healing processes.
88 womensfitness.co.uk | November 2016
‘Our modern obsession with cleanliness and sanitation – along with other factors – has made us sick’
in the gut, we develop leaky gut, which ultimately leads to a whole host of other issues,’ explains Dr Axe. ‘Our modern obsession with cleanliness and sanitation – along with other factors – has made us sick, so we need to hark back to a lifestyle that brings us in close contact with soil and the rich bacteria living in it in order to restore health,’ he continues. In order to help us achieve this, Dr Axe has devised a five-step plan designed to remove gut toxins, and instead replenish the intestinal tract with a beneficial balance of microbiota to restore the gut lining so your whole body can thrive. Once you’ve followed these steps you can further refine the programme for your own specific gut type.
STEP 3: RESTORE
Restore the gut by returning to a more traditional way of preparing and eating food. Add in organic produce, fermented vegetables, bone broth and cultured dairy that is full of probiotics, as well as the prebiotics that feed their growth.
STEP 4: RELEASE
Reduce or eliminate mental and emotional stress – one of the major causes of leaky gut – by releasing negative emotions through a variety of relaxing activities, including getting a massage, exercising, reading, and listening to music.
STEP 5: RESEAL
Add in supplements that will restore healthy digestion, reseal the gut and protect it from future damage, including digestive enzymes, l-glutamine, liquorice root, collagen and, of course, probiotics.
Like any other living thing, beneficial bacteria that heal the gut and protect against further damage need food to live, and prebiotics, a type of fibre known as oligosaccharides, are what probiotics thrive on. They are found in garlic, onion and artichokes.
Coconut contains lauric acid, which is a known anti-fungal, antibacterial and anti-viral substance that kills candida and other viruses, bacteria and parasites that can contribute to leaky gut and poor health. Stock up on fresh coconut, oil and milk.
Do you have leaky gut syndrome? There are many symptoms of leaky gut, but if you answer ‘yes’ to more than two of the questions below there is a possibility that you may be at risk. Consult Dr Axe’s book for a comprehensive list of symptoms.
Do you frequently feel fatigued? □ yes □ no
Do you have gas, bloating or any other digestive issues once or more per week? □ yes □ no
Do you suffer from any type of pain, including joint pain or headaches? □ yes □ no
Do you have multiple food sensitivities or food allergies (such as gluten or dairy)? □ yes □ no
Are your stress levels moderate to high? □ yes □ no
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
permeable, allowing minuscule quantities of water and nutrients to pass through the gut’s thin barrier and into the bloodstream where they are readily absorbed. This is a necessary part of digestion, but when the holes in the intestinal wall get too big, larger molecules such as gluten and casein, along with other foreign microbes, seep through and start wandering all over the body. The body reacts to these molecules as foreign bodies, causing systemic inflammation throughout. ‘When the healthy balance of bacteria is thrown off, it is impossible to achieve health and vitality. The bad bacteria begin to take over, creating holes in the intestinal lining that allow undigested food particles and other toxins to enter into the bloodstream. Once there, these foreign invaders wreak havoc throughout the body,’ explains Dr Josh Axe, author of Eat Dirt and expert in natural medicine. In his new book he seeks to help readers to improve vitality by following a five-step plan and returning to a lifestyle that is closer to the one our ancestors lived.
Find your gut type Find out the root cause of your leaky gut and how best to address symptoms
Leaky gut manifests differently in each individual and Dr Axe believes there are five different ‘gut types’. To address digestive problems, you first need to identify your ‘type’ before implementing targeted strategies. His aim is to heal and seal your gut, damp down inflammation, supercharge immunity and radically improve your health status. You can expect soaring energy levels, restored digestion, glowing skin, pain-free joints, better mental clarity, weight loss and hormonal balance. ‘Health concerns that people have been struggling with for years will begin to resolve themselves on their own,’ he explains.
THE CAUSE: A high-sugar diet, antibiotics and chronic anxiety that leads to an overgrowth of candida albicans, a yeast that is found naturally in the intestinal tract, mouth and vagina. This bacterial imbalance can lead to food sensitivities, fatigue, brain fog, joint pain and other issues. WHAT TO DO: Avoid alcohol, coffee, grains and sugar, and instead replace them with soups, broths, herbal teas, garlic, kefir, yoghurt and fermented vegetables like kimchi. WHAT TO TAKE: Oregano oil, as it’s naturally anti-fungal, so will help get rid of candida.
THE CAUSE: Emotional stress, thyroid issues, adrenal fatigue and high cortisol levels cause a range of repercussions such as depression, muscle weakness, allergies, and sleep issues. WHAT TO DO: Eat a nutrient-dense diet that’s high in sprouted grains, legumes, vegetables, good fats and lean meat, and low in sugar. Try to let go of any stress in your life too. WHAT TO TAKE: Fish oil, high in omega-3, helps to support the adrenal glands, which manufacture the stress hormones.
THE CAUSE: Food sensitivities or allergies, as well as common food allergens like gluten and dairy, which cause immediate reactions, like hives, sneezing or trouble breathing – as well as delayed reactions like skin rashes and digestive issues. WHAT TO DO: Listen to your body to sense any allergic reactions. These can occur up to 72 hours after eating a trigger food. Load up on beef bone broth or chicken vegetable soup, and go grain-free. WHAT TO TAKE: Digestive enzymes will help your gut to properly break down foods, helping to offset poor digestion, which is often linked to food intolerances.
THE CAUSE: Underchewing food, overeating or sluggish digestion. The main symptoms include acid reflux or GERD, as well as bloating gas and, in severe cases, ulcers. WHAT TO DO: Eat lots of fruits and vegetables, including fermented vegetables, and have smaller meals. WHAT TO TAKE: Add a tablespoon of apple cider vinegar to a glass of water before meals to promote an increase in digestive enzymes.
THE CAUSE: An onslaught of toxins from processed food, the environment and personal care and cleaning products can cause toxic gut, which leads to liver and gallbladder diseases, including gallstones. WHAT TO DO: Eat organically raised meat and fish and organic vegetables (such as artichoke, broccoli and Brussels sprouts) and fruits (such as plums, citrus fruits and green apples). WHAT TO TAKE: A green superfood powder containing wheatgrass, chlorella and other cleansing herbs will improve liver health.
LOVE YOUR GUT Dr Axe’s solutions to better health EAT LIKE OUR ANCESTORS DID
Avoid processed and GMO foods; try to grow your own organic foods, or at least purchase them from a local farmers’ market.
At a minimum, get a good soilbased probiotic, start taking some digestive enzymes and take a couple tablespoons of coconut oil daily.
Do whatever you have to do to slow down and avoid letting our ‘go-go-go’ society rob you of your health. Take time for yourself, whether that means visiting a spa or spending a few hours reading a good book.
EXCLUSIVE READER OFFER! Readers of Women’s Fitness can receive £5 off Eat Dirt (RRP £14.99, Bluebird). Call 01256 302 699 and quote code JB5.
November 2016 | womensfitness.co.uk 89
BEAUTY 92 Look awesome this autumn 94 Hot new buys // 95 Treatments
WORDS: ERICA BUSH PICTURE: SHUTTERSTOCK
GET BEAUTY NAILED! Make-up mishaps, hair horror stories and skincare slip-ups can happen to the best of us, but according to new research by SensatioNail, there’s one thing that can’t be forgiven. Sixty-four per cent of British women agreed that a streaky tan is the ultimate beauty faux-pas – pipping lipstick-smeared teeth and panda eyes to the post. Is there any way we can redeem ourselves? According to the survey, good hair, flawless skin and wellpainted nails will help make a good first impression – so next time, leave the tanning to the experts and get the nail varnish out instead for an instant beauty win. November 2016 | womensfitness.co.uk 91
Look awesome this autumn
The hottest new products on our radar this season
ith a wave of new gems hitting the shelves, beauty buying is high on our autumn radar. This season we’re slathering skin with quinoa for extra moisture and pummelling our faces with ruby crystals for a smoother complexion. ‘This is the season to up the ante on your skincare. It’s when brands show off their latest innovations – after all, these products will see you through the most volatile weather of the year. Expect masks, brightening skincare and products that nourish,’ says beauty expert Emma Leslie. Here’s our edit of autumn must-haves. Drum-roll please!
1FaceWunder2 Wundertox Mask
This hi-tech dual cleansing and purifying mask delivers a shot of oxygen molecules directly to the skin’s surface, helping to cleanse impurities – so skin looks refreshed and rejuvenated. ❒ £19.95, wunder2.co.uk
Green People 2 Quinoa & Calendula Shower Gel
Quinoa - one of our favourite gluten-free grains – has been incorporated into this radiance-boosting shower gel. Perfect for sensitive skin, it blends the quinoa with calendula, sweet orange and lemongrass for an exotic aroma. ❒ £14.95, greenpeople.co.uk
3 ‘Autumn is the season to up the ante on your skincare. It’s when bra nds show off their latest innovations’ 92 womensfitness.co.uk | November 2016
Antipodes Skin Saviour Balm
Autumn skin needs extra moisture and this moisturising balm helps to address everyday skin problems such as dryness and fine lines by conditioning skin. Scientifically proven to stimulate collagen production by more than 95 per cent, you can expect deliciously
soft baby-like skin! ❒ £33.99, antipodesnature.com
MD 4Goldfaden Doctors Scrub
The eco way to exfoliate, this contains powerful ruby crystals that immediately renew cells by polishing away dead surface cells for a brighter complexion. ❒ £65, Space NK
5 Perricone MD OVM
If youthful skin is on your autumn beauty wish list, this scientifically formulated face-saver should be your go-to product. The key ingredient is eggshell membrane, which is rich in youth-preserving nutrients, proteins and peptides. ❒ £135, perriconemd.co.uk
Skin deep Emma’s top tips for autumn LAYER SKINCARE BUYS
Think of your skincare collection in the same way as you do your wardrobe; just as you layer your clothing for the cooler temperatures of the season, so too should you layer up your skincare for enhanced protection. Take note of the texture of your products and whether they’re providing enough comfort and support for your skin.
The higher temperatures of summer cause extra perspiration, which in turn can lead to an increase in blemishes. If you’re still left with troublesome skin as autumn comes around, swap your usual moisturiser for a blemish-busting treatment that will help to clarify, calm and lightly exfoliate.
GET GLOWING SKIN
Has your summer tan left you with uneven pigmentation or dark spots? It’s time you explored the burgeoning area of skin illuminating products – an advanced category of skincare that seeks to even out and brighten the complexion.
FOM Anti9 Pollution Skin Supplement Essence
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
Själ Balans 6 Deep Pore Cleanser
Exposure to weather woes and environmental nasties means thorough cleansing is a must-do in autumn. A total gem of a buy, Själ Balans Deep Pore Cleanser is formulated with anti-inflammatory gold, tracemineral silver and pearl extract to brighten and detox your complexion. ❒ £47, Space NK
Elizabeth 7Illuminating Arden Skin Brightening Day Serum
The change in weather can lead to dull skin, but this beautypreserving serum is the answer to a visibly dewier complexion thanks to its vitamin-enriched ingredients that help to minimise dark spots and pigmentation while
supporting youth-giving collagen and elastin. ❒ £55, escentual.com
YSL Mon Paris
The new season calls for a new signature scent and we’re relying on YSL Mon Paris to get us through the darker, dreary days ahead. Elegant and vibrant floral notes of orange blossom, mimosa, rose and bergamot merge with sandalwood and musk for a feelgood fragrance. ❒ £44.99, fragrance direct.co.uk
We’ve found the secret to silky soft skin! Antioxsilk Anti-Pollution Skin Supplement Essence blends together liquid silk extract with naturally active anti-ageing botanicals and powerful antioxidants, which combat free radical damage. ❒ £32, fomlondonskincare.com
Murad Eye 10 Lift Firming Treatment
Want younger-looking eyes in an instant? After applying this eye-booster, an impressive 93 per cent of users reported smoother skin. Encapsulated hyaluronic acid spheres help pull moisture deep into the skin’s surface for immediate plumping and smoothing results, while firming polymers and oat-kernel extract effectively lift and tighten the eye area. ❒ £45, murad.co.uk November 2016 | womensfitness.co.uk 93
BEAUTY Lil’ brow wow Protect your brows from embarrassing smudges with Browcote, a lasting waterproof brow sealer that promises to keep them on fleek all day long.
Brush up If you haven’t seen these brushes around, where have you been hiding? The latest way to apply foundation, we love this EVO brush from celeb-favourite brand Iconic London.
● £6.99, Superdrug
Wonderfully white Dreaming of pearly whites? Try Instant Whites – the only home whitening kit made and recommended by dentists. It can brighten teeth by up to a whopping nine shades in just seven days.
● £40 for a set, iconiclondoninc.com
beauty heroes ● £29.99, Boots
Miracle worker It might be pricey, but Ananné’s Solacium Serum is a true beauty-bag blessing. The luxurious oil serum contains antioxidants to repair cell damage, improve pigmentation and restore radiance.
Update your look-hot routine with these fab new finds
Colour me pretty Dark circles under your eyes? Redness around blemishes? Find your colour match with this Colour Correcting Palette from MUA – the easy way to perfect your complexion. ● £4, Superdrug
● £130, Fenwick Bond Street
Heaven scent Jo Malone’s new ‘quintessentially British’ Basil & Neroli collection is a serious treat for the senses – we want the whole range!
Clever contouring Mask it Dry, cracked lips making a comeback? Stop them in their tracks with Nügg’s Lip Mask, a luxurious blend of shea butter, coconut oil and liquorice root complex to revive lacklustre smackers. ● £9.50, Selfridges
94 womensfitness.co.uk | November 2016
Make light work of contouring with this two-in-one Cameo Contour stick from Pür Cosmetics. The dual-ended stick boasts a creamy formula that sets to a pictureperfect powder finish. Voila! ● £27, Marks & Spencer
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
● From £28, jomalone.co.uk
HEAD TO MACDONALD ELMERS COURT FOR AN ALL-ROUND RELAXATION EXPERIENCE
We cherry-pick three of the best hair, face and body treats designed to make life that little bit sweeter
THE WHOLE PACKAGE
THE LASH ENHANCER
THE DETOXING WRAP
WHAT// Elemis Deep Tissue Muscle Massage, from £60 for hour WHERE// Macdonald Elmers Court Hotel & Resort, Lymington, macdonaldhotels.co.uk THE LOWDOWN// If the aim is to find a country escape that offers as much relaxation as recreation, expect to hit the jackpot at Macdonald Elmers Court Hotel & Resort. The 19th century manor house is set within 23 acres of landscaped grounds but Lymington, the river and harbour are a five-minute drive away. Once you’re done exploring, the Elemis Deep Tissue Muscle Massage (followed by some quiet time in the spa’s starry relaxation area) is the ideal way to unwind. With the help Elemis’ luxury of E ls, tension oils elts away. me THE VERDICT// sit Macdonald Visit lmers Court for Elm full relaxation a fu xperience ex – itt’s more than j st a massage. just isa Nguyen Lisa
WHAT// Lash Perfect Russian Varia, from £100 for 2 hours WHERE// Find your nearest salon at lashperfect.co.uk THE LOWDOWN// Setting a new high standard for lash extension treatments, the Lash Perfect Russian Varia involves layering ultra-fine (0.07mm thick) individual lashes to create a graduated and feathery effect. As someone who has full lashes but many ‘baby’ ones in between, the technique worked wonders by bringing each of my own lashes to life. The layering effect also creates a darker lash line, which makes it perfect for those with sparse, fine or even fair lashes. THE VERDICT// A lo look that’s h gh-impact high y t natural yet prepare to – pr be hooked on these extensions. ex Lisa Nguyen
WHAT// Detoxing Tea Wrap, £60 for 55 minutes WHERE// Tewkesbury Park Hotel, Tewkesbury, tewkesburypark.co.uk THE LOWDOWN// If it’s a close-youreyes-and-fall-asleep affair you’re after, this isn’t it – it involves showering twice between stages and the process is slightly (read: very) fiddly. But for its skin benefits, it’s a no-brainer. It kicks off with a full-body polish using argan oil scented with orange and bergamot, followed by a green tea, white tea, red tea and mint wrap, which bursts with antioxidants; you’re wrapped in cling film from head to toe while the magic happens. The treatment ends with a green tea and jojoba oil moisturiser – the cherry on ttop of a uch-needed mu skin overhaul. THE VERDICT// left with soft, I le smooth and sm ery happy ve kin, a feeling skin hard to beat. har rica Bush Erica
November 2016 | womensfitness.co.uk 95
MEMNIA THEODOROU, 33 Dentist, Cyprus Clipper 2015-16 Race Legs 1 to 4 on GREAT Britain
ACHIEVE SOMETHING REMARKABLE Training will prepare you for a life-changing adventure. Sign up for a single leg, combine several or complete a full circumnavigation.
APPLY ONLINE clipperroundtheworld.com +44 (0) 2392 526000
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK *AXA PPP HEALTHCARE
98 Beat portion distortion // 101 Insects appeal // 104 Lovely leftovers 108 Tasty titbits // 109 Food focus: mango // 111 Wave goodbye to gluten!
SUGAR STRIKES AGAIN As the Government introduces its new sugar tax, itâ€™s been revealed that Brits could be unknowingly consuming half a dozen sugar cubes each morning when eating their breakfast.* And you might want to think twice before making those morning coffee pitstops â€“ a large caramel macchiato with vanilla syrup and skimmed milk contains a frightening 14 sugar cubes. Breakfast is the most important meal of the day, so ditch the sugar and fuel your body with slow-releasing energy to get you off to the best possible start.
November 2016 | womensfitness.co.uk 97
â€˜When the food industry realised that its profits could soar by selling consumers supersized portions rather than multiple smaller portions of food, this became the norm in every food chainâ€™ 98 womensfitness.co.uk | November 2016
Beatportion distortion If serving sizes are getting the better of you, here’s how to scale it down
o you pile your plate high or are you mindful of serving size? Chow down and clear your plate clean, or leave a few mouthfuls to show you’ve had your fill? And when it comes to portion size, how much is too much? Research shows that our portion size is 50 per cent bigger than it was just 20 years ago. ‘Overeating and the problem with portion size is a complex mix of our environment, the food industry and biology. The food industry has been clever to exploit our biological and psychological weaknesses to drive higher consumption and profits. When fast-food outlets realised that their profits could soar by selling consumers supersized portions rather than multiple smaller portions of food, this became the norm in every food chain. While a larger portion size seems like value for the customer, in reality it’s not, and is simply a result of strategic marketing,’ says nutritionist and weight-loss expert Lily Soutter. The ready availability of junk food means unhealthy choices are often an easy option, while making healthy choices really challenges our willpower. There are consequences to think about
too. The more we overeat, the more our bodies expect – as our stomach expands to accommodate supersized portions. ‘Food industries also know that the foods we find hardest to resist are those rich in fat and sugar. This explains why it’s easy to finish off a packet of biscuits, but much harder to gorge on protein-rich chicken. The nature of chemically enhanced and flavoured food is designed to make us want more and more. The abundance of addictive foods within our environment makes them hard to resist. Our biological make-up further stimulates problems. Recent research has shown that overeating reduces levels of the hormone uroguanylin, which signals the feeling of fullness in the brain. In other words, the more you eat the less full you feel,’ continues Lily. It’s high time we became more in tune with our bodies if we want to keep our weight in check and our health at its optimum. Follow our top 10 tips to help beat portion distortion and feel great.
Don’t make the large-plate mistake
Optical illusion can make us eat more
than we think. ‘Larger plates can make a serving of food appear smaller, however smaller plates can lead us to misjudge the same quantity of food to be significantly larger,’ explains Lily. Eat your dinner off a side plate rather than a dinner plate and you could reduce food consumption by up to 30 per cent, simply by halving your plate size.
Be aware of the double dangers of leftovers
Exercising portion control is all about implementing clever strategies at mealtimes that don’t make you feel deprived, yet minimise temptation. ‘For example, “seconds” can be hard to resist when serving pots of food are left on the dining table, so place a serving pot back on the stove, or clear the kitchen space immediately after cooking,’ says Lily.
3 1 Change the colour of your plate
Investing in new crockery could help to downsize portion sizes. ‘One study has shown that eating off a
November 2016 | womensfitness.co.uk 99
red plate may cut food consumption by as much as 40 per cent. This may be due to our association with the colour as a sign of danger or to stop,’ believes Lily.
Cook just the right amount for that meal
Portion control is also down to precision when cooking meals. ‘If you’re cooking for one, having just the right amount of food for each meal eliminates any possibility of over-eating,’ says Lily.
Get savvy with the food plate rule
We all need little reminders and cues to keep us on track. One mistake many of us make is overfilling our plates with carbohydrates, which are easier to gorge on than fats and protein. ‘As a rule, stick a food plate diagram on your fridge with half veg, quarter protein/fat and quarter complex carbs as a constant reminder,’ shares Lily.
A snack or two a day keeps the hunger away
Snacking around the clock is the best way to offset hunger at mealtimes. ‘Arriving at mealtimes starving is a disaster waiting to happen. Try having a protein-rich snack like houmous and oatcakes between meals – this keeps us fuller for longer,’ says Lily.
Crowd your plate with greens
Green produce reigns supreme and dark green leafy veg such as spinach and kale is not only nutrientdense but also extremely low in calories. ‘Fill your plate up with these lower calorie vegetables to reduce the overall energy content of your dish,’ explains Lily.
Chew your food properly
We know you’ve heard it before, but chewing properly is the ultimate way to beat bloating and eat less. ‘Mealtimes shouldn’t be a race to the finish line. Take your time to chew and put your fork down between each bite. Remember it takes time for our bodies to register we are full; the slower we eat the less likely we are to go back for seconds,’ recommends Lily.
Trick your appetite with smaller packets
Convenience foods are over 50 per cent bigger than they were 23 years ago, so it’s no wonder we’re confused about quantities. ‘Studies have shown that the larger the packet, the more we eat – this can as much as 20-30 per cent. The next time you’re tempted by a sweet treat opt for mini packs,’ advises Lily. Better still, grab a piece of fruit or munch on crudités and dips. Far cheaper and healthier!
Eat mindfully with the 20-minute rule
We’ve all been guilty of mindless eating at one time or another, but if you want to get your portions back on the straight and narrow, eating in front of the TV or laptop is a big no. ‘This just leads to mindless eating. Remember, it takes the brain 20 minutes to register that the stomach is full. Pay attention to the texture, taste, colours and flavour of each mouthful and you’re sure to feel more satisfied after your meal,’ says Lily.
Easy ways to eat less
Three no-fuss tips to try HYDRATION IS KEY
Probably the simplest way to offset hunger pangs is to fill up on water. Often when we think we’re hungry we’re actually just thirsty. Drink a large glass of water before
each meal and the chances are you’ll eat less at your main meal.
EAT A PROTEIN-RICH BREAKFAST
Breakfast is without doubt the most important meal
100 womensfitness.co.uk | November 2016
of the day. Protein keeps us fuller for longer, which results in eating less throughout the day – so kick things off with a couple of poached eggs on wholemeal toast, a protein shake or yoghurt topped with seeds and berries.
FILL UP ON FAT
Good fats help you feel full and satisfied so you’re likely to eat less without even noticing. Raw nuts, seeds and avocado will all help to keep those tummy rumbles at bay.
MUSTHAVE NEW BUYS From supplement to condiment, here are our top healthy buys for a satisfying diet
COCOFINA COCONUT AMINO
The perfect way to add flavour to food, this soy alternative is made from organic coconut vinegar, coconut nectar, coconut sugar, salt, garlic and onion. ❒ £5.99, amino.co.uk
QUEST ONCE A DAY MULTI
Upgrade daily vitality levels with this multivitamin, which contains 17 vitamins, 11 minerals, and a dozen additional nutrients. ❒ £6.49, qnutrapharma.com
THE TEA MAKERS LONDON ARTISAN FLOWERING TEA BULBS
The catechins in green tea are thought to help inhibit the growth of fat cells while regulating blood sugar levels. For a brew like no other, we love these green tea flowering bulbs made from a bundle of tea leaves wrapped around dried flowers for an aromatic cuppa. ❒ £12.95, theteamakers.co.uk
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
‘One study has shown that eating off a red plate may cut food consumption by as much as 40 per cent’
NUTRITION ‘Insects are stacked with nutritional benefits. It’s true nose-to-tail nutrition – something you can’t really get from any other food source’
Forget edamame and quinoa – there’s a whole new ingredient in town that packs a protein punch and comes with a side of shock
e may be accustomed to seeing them in our garden rather than our plates, but insects have grown a strong following thanks to their nutritional qualities. Currently part of a regular diet for over two billion people around the world, bugs have yet to make a lasting impression on the Western world – perhaps until now. The boom of the health and fitness industry over recent years has prompted a discovery of ‘strange’ foods that are rich in nutrients – including seaweed, kimchi and hemp milk – and entomophagy (insect consumption) is set to become the latest trend. While the idea of noshing on a creepy crawly might make some squirm, the unlikely food ingredient has been hailed as the way forward by both health and environment experts. For those November 2016 | womensfitness.co.uk 101
Unrivalled source of nutrients
In terms of nutritional value, the humble little bug delivers enough goodness to rival beef and fish. Insect classes that provide an impressive amount of protein are termites and caterpillars, which contain roughly the same amount of protein gram for gram as beef and salmon, respectively. But while the protein levels between cattle and crawlies are close, the latter boasts a higher amount of vitamins and minerals, plus much lower levels of fat. Other critters like grasshoppers and crickets also contain almost three times the amount of calcium of beef. If that isn’t enough to make you wonder how bugs have managed to dodge the limelight for so long, they’re also high in fibre and contain the same amount of omega-3 as oily
fish! A wholefood that requires no processing or extraction, insects have a nutritional value that is retained from farm to plate. ‘Insects are stacked with nutritional benefits,’ says Harry Harrison, co-founder of insect superfood company Mophagy. ‘It’s true nose-totail nutrition – something you can’t really get from any other food source.’
A more sustainable industry
The production and consumption of insects was identified as crucial to ensuring food security for the future in a United Nations report. In comparison to livestock, insects are extremely sustainable to rear, requiring far fewer resources (land, water, feed and energy), resulting in little to no waste and emitting almost zero greenhouse gases. Compared to a cow – where only 40 per cent will make it to a plate – 100 per cent of the insect is used, which means no output from the rearing process is ever wasted. ‘As the global population grows and
our climate continues to change, we will need to rely on these types of alternative nutrient sources to avoid an increase in food poverty across many regions around the world,’ says Harry.
But does it actually taste good?
It’s the question that those who are new to entomophagy always ask first. And the truth is that insects have a mellow but nutty flavour – although this won’t be appreciated until you get over the initial shock. ‘It’s natural for us to feel anxious about eating [insects] as it’s built into our survival
Crunch on these…
New to entomophagy? Try these ready-prepared packs IN A BURGER
Musclefood’s Bug Burgers contain buffalo worms and 66 per cent less fat than the standard beefburger. The worms also provide essential minerals such as copper, iron, zinc and magnesium. ►£4 for four, musclefood.com
102 womensfitness.co.uk | November 2016
IN A SMOOTHIE OR BAKING
Mophagy’s Natural Mealworm Protein Powder is made from 100 per cent Canadian farmed mealworm that has been roasted and milled to a fine, cocoaflavoured powder. ►£15.99 for 150g, mophagy.com
instincts to avoid consuming the unfamiliar,’ says Harry. But he also points out that they’re not as foreign and strange as we might think. ‘Crickets are actually from the same family as prawns – so just think of them as the prawns of the land!’ says Harry. If you’re considering including cricket in your diet, try it in powder form first, using it as you would your normal protein powder. Once you’re able to pass that mental barrier, you can begin to enjoy insects in their whole form – as a snack, part of a salad or more! See our introductory buys below, and recipes, right.
AS A TREAT
Or as a trick. Crunchy Critters’ Frankenstein Fudge is made of butter fudge, caramel, a pinch of Himalayan pink sea salt… and whole buffalo worms. ►£6.50 for 80g, crunchycritters.com
WORDS: LISA NGUYEN PICTURES: SHUTTERSTOCK
who really can’t muster the courage to consume bugs whole, there are now plenty of ways to include the protein-packed pests in your diet. It seems I’m a Celebrity… Get Me Out of Here! was actually on to something.
‘It’s natural for us to feel anxious about eating insects as it’s built into our survival instincts to avoid consuming the unfamiliar’
JUST ADD CRICKETS Cook up something totally new with these exotic recipes from Mophagy HOPPING HONEY AND BANANA FLAPJACK With no refined sugar and a great source of protein and micronutrients, these flapjacks make a tasty, healthy snack and are so easy to bake.
BLUEBERRY, LEMON AND CRICKET PROTEIN SHAKE This is one of our favourite shakes. It’s subtly sweet and zingy – perfect for summertime sipping. The berries give you a boost of antioxidants, while the cricket powder packs in the protein and B-vitamins. Ingredients (serves 1) ● Handful frozen blueberries ● 10g-15g Mophagy Cricket Powder
● Dollop of 0% fat Greek yoghurt ● 1tbsp lemon curd ● Juice of half a lemon ● 350ml milk (of your choice) Method Add all ingredients to a NutriBullet and blend until smooth. Find some sun, sit back and enjoy!
Ingredients (makes 8) ● 200g rolled oats ● 100g dried fruit ● 30g Mophagy Cricket Powder ● 2 mashed ripe bananas ● 2tbsp runny honey ● 3tbsp sunflower oil ● 100g dark chocolate Method Preheat oven to 190˚C/ gas mark 5. Line a 20 x 20cm baking tray with greaseproof paper. Combine the dry ingredients then add all the wet ingredients – mix together thoroughly.
1 2 3
Pour the mixture into the baking tray and flatten out to the edges. Set on the middle shelf of your oven and cook for 15 minutes. Remove and cover with foil to prevent burning. Return to the oven for 10-15 minutes.
Tip out onto a rack and leave to cool before cutting into chunks. Heat your chocolate in a bowl over boiling water until melted, then dip the flapjack chunks in chocolate and leave to cool.
MEXICAN EGGS WITH A TWIST This recipe has become one of our staples – equally good after a heavy night as it is after a long session at the gym. It’s a take on huevos rancheros, a popular Mexican breakfast. Traditionally this would include refried beans, corn tortillas and rice, but our version is a lighter dish that’s big on flavour, protein and nutrients thanks to the addition of Mophagy Cricket or Mealworm flour. Trust us, it’s good. Ingredients (serves 2) ● 1tsp coconut oil ● 1 onion, diced ● 1 leek, sliced into 1cm rings
● 100g good quality chorizo, sliced ● 1 red chilli (optional), diced ● 2tsp smoked paprika ● 2tbsp (heaped) cricket or mealworm flour ● 400g tin tomatoes ● 1 (generous) dollop of tomato purée ● Fist-sized bunch of coriander ● 4 free-range eggs ● Salt/pepper to season Method Find a good-sized saucepan with a lid (failing that, a saucepan and a sheet of foil), and prep all ingredients. Heat the coconut oil and sweat an onion and leek for three to four minutes before adding chorizo, then chilli. After another two to three minutes, stir in the paprika and cricket/
mealworm flour, mixing thoroughly. Add the tinned tomatoes and tomato purée then tear in half of the coriander. Mix it all up and let the juices reduce by a third (for about seven minutes). Crack in the eggs to rest on top of the gently bubbling mixture and pop on the lid or cover with foil. Leave for five to six minutes, or until the eggs are cooked to your liking. Tear the remaining coriander over the top and get stuck in! To serve, you can add a bit of homemade guacamole (1 avocado, juice of half a lime, half a bunch of coriander, salt and pepper all bashed together) and some fresh bread for mopping, but is equally good with brown rice or on its own.
November 2016 | womensfitness.co.uk 103
Lovelyleftovers Master the art of waste-free cooking with these recipes
he saying ‘waste not, want not’ has never been so applicable to food thanks to The Bountiful Kitchen. This new cookbook by Lizzie Kamenetzky not only provides an endless number of mouthwatering, wholesome dishes, but also aims to educate readers on how to really make your food last. Not only is this good news for our purse strings, but it also means we get to do our bit for the environment to cut down on food waste. ‘As I started to work in food I realised how bad waste is,’ says Lizzie. ‘It’s horrifying. I try to make sure that all food I have left over goes to a good home. If I can encourage people to think before they throw something away then The Bountiful Kitchen has done its job.’ We’ve all noticed a delicious recipe, only to realise that it requires splashing out on a ton of ingredients that you'll probably never use again. This book tries to tackle that by shining light on leftovers and the use of basic ingredients. ‘Leftovers should be simple, based on lots of storecupboard and basic fridge ingredients to make it that much more likely that you’ll use what you have,’ Lizzie explains. ‘I wanted to inspire people to be creative, not to be bound by specifics, so that ingredients that are similar can be interchangeable depending on what you have to hand.’ Sceptical? We don’t blame you. So often dishes claim to be simple, but an hour later you have a sink full of pots and pans and ingredients scattered across every work surface in your kitchen. Not with The Bountiful Kitchen though. ‘It’s just a different way of thinking,’ Lizzie adds. ‘To eat and cook economically takes less effort than planning and shopping for a week. Little and often is the key. Use what you have, top up when needed.’ Lizzie swears by it as a less stressful way of preparing and eating food, too. And who wouldn’t want that? ‘Food has become so cheap and expendable that we no longer connect with how it’s grown, how it makes it to our shelves and where it ends up when it ultimately goes in the bin.’ Reconnect with food with The Bountiful Kitchen and give Lizzie’s taster recipes a go. 104 womensfitness.co.uk | November 2016
‘Leftovers should be simple, based on lots of storecupboard and basic fridge ingredients to make it that much more likely that you’ll use what you have’
GIN AND HERBCURED SALMON Why is it that curing your own salmon seems to be something only ever done for big celebrations such as Christmas or Easter? It makes for a fantastic supper standby as well as being on-hand for breakfasts, lunches and canapés.
Prep time: 20 minutes Cure time: 3-4 days to cure Ingredients (serves 4-6, plus leftovers) ● 1.5kg whole salmon, filleted with the skin on ● 100ml gin ● 75g demerara sugar ● 50g sea salt ● Good grinding of black pepper ● 25g dill, finely chopped ● 2tbsp juniper berries ● Slices of white or brown bread ● Softened, unsalted butter ● Lemon wedges, to serve Method Remove any bones from the salmon. Place one half skin-side down on a large piece of foil topped with a large piece of cling film. Rub with half the gin then mix the sugar, salt, pepper, herbs and juniper together and press over the salmon fillet. Drizzle with a little more gin then place the other fillet, skin-side up, on top. Sprinkle with the remaining gin then fold the cling film up and over and tightly seal the salmon. Then bring the foil up and tightly seal that around the fish. Place on a wire rack in a roasting tin or on a platter and then put a chopping board on top and weigh it down with some tins. Put it all in the fridge and leave for three to four days, turning from time to time. When ready, remove the wrappings and gently scrape away the salty herb mix with your finger and wipe with damp kitchen paper. Use a very sharp knife to cut thin slices of salmon away from the skin. Butter the slices of white or brown bread and serve with the cured salmon and lemon wedges. The salmon will keep in the fridge for at least a week.
3 4 MAIN
CURED SALMON KEDGEREE My mother used to make kedgeree for us all the time, both the classic smoked haddock version and a cheat’s version with canned tuna, which is one of my storecupboard suppers to this day. So the idea of using cured salmon in kedgeree was just the next step in the journey and it turns out it is gloriously delicious! Try it yourself. Prep time: 10 minutes Cook time: 15 minutes Ingredients (serves 4) ● 3 free-range eggs
● 1tbsp olive oil ● Knob of unsalted butter ● 1 large onion, finely sliced ● 1tsp ground turmeric ● 350g basmati rice ● 300g leftover gin and herb-cured salmon ● Glug of double cream ● Handful of flat-leaf parsley ● Sea salt Method Put the eggs into cold water, bring to the boil and boil for six minutes. Drain and cool in cold water. Meanwhile, heat the oil and butter in a pan and fry the onion for 10 minutes. Add the turmeric and stir for a minute.
Rinse the rice and then cook in a saucepan of boiling, salted water for 10–12 minutes until tender. Drain and add to the onion pan and toss to coat in the buttery yellowness. Add the salmon, cream and parsley and season well. Peel and halve the eggs and serve on top of scoops of the kedgeree.
TIP! If you don’t have the gin and herbcured salmon, you can use smoked salmon or try flaked hot-smoked salmon or even tinned tuna.
November 2016 | womensfitness.co.uk 105
NUTRITION SLOW-ROAST JUNIPER AND FENNEL SEED PORK BELLY An almost magical transformation occurs when you slow-cook pork until the tender shreds of meat fall apart, full of flavour and silky smooth to eat, hardly a tooth is required except for the crackling. But it’s the crackling that seals the deal making this a truly great roast. Prep time: 15 minutes Cook time: 5 hours Ingredients (serves 4–6, plus leftovers) ● 3-4kg outdoor-reared pork belly, ribs removed but retained and skin scored ● 3 red onions, cut into thin wedges ● 2tsp juniper berries, roughly crushed ● Drizzle of olive oil ● 1tbsp sea salt flakes ● 1tbsp green fennel Method Preheat the oven to 220˚C/gas mark 7. Put the ribs of the pork belly into a roasting tin, scatter with the onions and juniper berries and drizzle with a little oil. Use the bones as a trivet for the
belly to sit on. Mix the salt with the fennel seeds and press all over the skin. Roast for 30 minutes then reduce the temperature to 150˚C/gas mark 2 and cook for four to five hours until really tender. Increase the temperature to 220˚C/gas mark 7 for five to 10 minutes to crackle the skin at the end if you need to. Remove from the oven and transfer to a warmed serving plate. Put the roasting tin with the ribs over a low heat and add the cider. Bubble and scrape all the yummy bits from the ribs into the sauce. Serve with the pork belly.
TIP! Using the ribs as a trivet is a great way to add extra flavour to your gravy, but you also get perfectly slow-cooked ribs as an extra leftover if you don’t add them to your gravy. Either eat them cold with a slaw and baked potatoes or you could trim the meat off them to use in other recipes.
GOULASH The beauty of this dish is that all the slow cooking has already been done for you. I’ve added beetroot to my goulash, which isn’t traditional, but I love its earthy sweet flavour against the warmth of the spices. Prep time: 10 minutes Cook time: 30 minutes
106 womensfitness.co.uk | November 2016
Ingredients (serves 4) ● 2tbsp olive oil ● 2 onions, finely sliced ● 2 red peppers, sliced ● 1tbsp sweet paprika ● 2tbsp hot paprika ● 2tsp caraway seeds
● 1tbsp tomato purée ● 500g leftover slow roast pork belly ● 500ml beef stock ● 300g new potatoes, sweet potatoes or butternut squash, chopped ● 3 beetroots, peeled and chopped in small pieces ● Sour cream and chopped parsley, to serve Method Heat the oil in a pan over a medium heat and gently fry the onions and peppers for 10 minutes until softened.
Add the spices and tomato purée and fry for a further few minutes before adding the pork, stock, potatoes and beetroot. Bring to a simmer and cook for 15–20 minutes until the potatoes and beetroot are tender. Serve with dollops of soured cream and plenty of chopped parsley.
TIP! Instead of leftover pork belly use 400g sliced pork tenderloin fried in a little oil at the start.
● Lemon juice, to taste
Ever versatile, a pilaf is the perfect way to breathe new life into your leftovers. I would tend to choose rice over pasta as my go-to store cupboard staple, its tender grains feel lighter and more nourishing when you are looking for a quick, simple supper.
MAIN BAKED BEETROOT WITH SOURED CREAM AND HERBS
WORDS: AMANDA KHOUV PICTURES: LAURA EDWARDS
Beetroot with its lovely earthy flavour needs very little adornment. It loves an aniseed flavour so dill and tarragon are particular friends of the sweet beet. Prep time: 10 minutes Cook time: 40 minutes Ingredients (serves 4, plus leftovers) ● 1kg beetroot, cleaned and cut into wedges ● 2tbsp olive oil ● 1tsp cumin seeds ● Sea salt ● Freshly ground black pepper ● 100ml sour cream
● Handful of chopped dill ● Handful of chopped flat-leaf parsley ● 50g toasted walnuts, chopped Method Preheat the oven to 200˚C/gas mark 6. Tumble the beetroot into a roasting tin and toss with the olive oil and cumin seeds. Season and roast for 40 minutes until tender. Stir through the soured cream with a splash of warm water, add the herbs and spoon into a dish. Sprinkle with the chopped walnuts and serve.
TIP! Toast the walnuts in a dry frying pan or in the oven for four minutes at 160˚C/ gas mark 6 until golden. Watch carefully as they’ll burn very quickly.
Prep time: 5 minutes Cook time: 15 minutes Ingredients (serves 4) ● 250g long-grain rice ● 1tbsp olive oil ● 1 large onion, finely-chopped ● 200g any greens, sliced ● 300–350g leftover baked beetroot with sour cream and herbs ● Any leftover meat, fish or cheese you may have, roughly chopped ● Sea salt ● Freshly ground black pepper ● Handful flat-leaf parsley
Method Cook the rice in boiling salted water for 15 minutes until tender. Meanwhile, heat the oil in a pan and fry the onion for 10 minutes until soft and lightly golden. Drain the rice and add to the pan and toss in the fried onion. Blanch the greens briefly in boiling water then drain and add to the rice with the leftover beetroot and any other bits you have. Season and add the parsley, chopped and lemon juice to taste and serve.
TIP! Grate 150g beetrootand gently fryinalittle butter and asplash of stock until tender thenadd to the pilafif you don’t have anyleftover bakedbeetroot.
WA N T M O R E R E C I P E S ? The Bountiful Kitchen by Lizzie Kamenetzky, published by Kyle Books, is priced at £16.99.
November b 2016 | womensfitness.co.uk f k 107
NUTRITION NUT As nice as rice
● £1.99, Tesco
heal healthy bites
Shake up your baking
We only have two hands – which is why Joseph Joseph’s Shake It sieve is such a clever concept. The rocking handle means you don’t have to tap the sieve with your other hand, freeing it up to mix. Genius! ● £15, josephjoseph.com
Want to fill your trolley without filling out? It is possible, says Amanda Khouv
DID YOU KNOW? Eating New Zealand blackcurrant has been shown to improve fat burning potential by
PROTEIN TO THE PEOPLE Looking for inventive ways to get your protein fix? Good Hemp’s new Hemp Seed Hearts, High Protein Flour and Wholemeal Protein Flour are the answer. Use the hemp seeds in salads and bake your favourite treats with the flour – they’re perfect for veggies and vegans, too!
when cycling for 30 minutes at a moderate intensity.*
● From £4.99, goodhempfood.com
EASY WAYS TO EAT
These clever delivery services offer a helping hand to stay healthy even if you’re strapped for time 108 womensfitness.co.uk | November 2016
Want someone to bike over a lunch that promises wholegrains, veggies and sugar-stabilising dishes? Well, these guys will.
Buckwheat buttermilk pancakes for brekkie and harissa lemon chicken for dinner are just two offerings from this delivery company.
The Cereal Club
A different cereal mix every two weeks, delivered – from raw cacao to chia seed muesli, what’s not to love?
*SOURCE: UNIVERSITY OF CHICHESTER PICTURE: SHUTTERSTOCK
If you’re trying to cut back on carbs but don’t want your dinners to be any less mouthwatering, try Konjac Rice by Better Than Foods. The root vegetable is high in fibre, low in calories and gluten-free, and this ready-to-eat ‘rice’ version is perfect to replace the real thing.
NUTRITION 3 WAYS WITH MANGOES
Mangoes are known as the ‘king of fruits’ thanks to their abundance of vitamins, minerals, fibre and antioxidants
Mango ice cream
In a blender, add 400ml coconut milk, 600g frozen mango chunks and 1.5tbsp maple syrup or honey and then blend until smooth. Pour into a freezable container with a lid and freeze for a minimum of three hours. Allow to thaw for about 10 minutes before serving.
Mango coconut Mango, and chia pudding Serves 2
In a bowl, mix together 400ml coconut milk, 6tbsp chia seeds, 5tbsp shredded coconut, 4tbsp honey and 1tsp vanilla extract and then chill for at least three hours or overnight. Remove the bowl from the fridge and layer the chia mixture into glass bowls, alternating between the chia and some fresh diced mango. Top with shredded coconut, and serve.
ntioxidants are what we need to protect our body’s cells from damage caused by oxidative stress – an imbalance between the production of free radicals and the body’s ability to counteract or detoxify their harmful effects. Mangoes are a rich source of antioxidants such as mangiferin, quercetin and anthocyanins to name a few. Research into mangiferin has actually shown that it may have huge potential in combating degenerative diseases such as heart disease and cancer, as well as being able to cross the blood-brain barrier, thereby helping protect against Parkinson’s too. Mangoes are known for helping to support the digestive system, as they contain enzymes that have tummy-soothing properties and promote efficient digestion. They are also high in fibre, which can support weight-loss by keeping you fuller for longer, and can also prevent
constipation. In particular, the fruit contains a soluble fibre known as pectin (also in apples) that helps keep your blood cholesterol in check. The mineral content is perfect for us exercisers too: mangoes are a good source of potassium, which is lost when we sweat, and magnesium, which helps our muscles relax and prevents cramping. Both these minerals are essential for our heart and maintaining good blood pressure too. They also contain iron, which is good news for those of us who are vegetarian, vegan or pregnant and need extra iron. Mangoes are rich in B6, and also contain all of the other B vitamins, which are needed to maintain brain function, in turn supporting good mood and healthy sleep. They are also packed with vitamins A and C: there’s 35 per cent of your RDA of vitamin A and 100 per cent of vitamin C in just 165g. Naturally sweet, mangoes are a great way to stave off a sugar cravings with just 65 calories per 100g and around 85 per cent water. Bizarrely they are related to pistachios and cashews, so be mindful of eating them if you have nut allergies.
‘Mangoes are known for helping to support the digestive system, as they contain certain enzymes that have tummy-soothing properties and help promote efficient digestion’
100G FRESH MANGO PROVIDES:
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
65 calories 0g fat 17g carbohydrates 2g fibre 1g protein
M g salsa l Mango Serves 4 (as a side)
In a serving bowl, mix together 3 ripe mangoes that have been peeled, destoned and diced, 1 diced red pepper, ½ chopped red onion, 1 large handful of chopped fresh coriander and 1 red chilli, deseeded and finely chopped. Drizzle with the juice of 1 lime and mix well. Season with salt and black pepper, and chill for about 10-15 minutes before serving.
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
November 2016 | womensfitness.co.uk 109
Beat winter blues!
le a s n O t 26 Oc 2016
Havea happy winter
Discover how to…
►Achieve more and do less ►Slim down by meditating ►Beat PMS with yoga
DELICIOUS SEASONAL RECIPES
110 womensfitness.co.uk | November 2016
Wave goodbye to gluten! Gluten-free has come a long way â€“ and these tasty recipes from TV chef Phil Vickery are proof
November 2016 | womensfitness.co.uk 111
EASY SWEET & SOUR MEATBALLS WITH GINGER AND LIME The mayonnaise in these meatballs helps to keep them juicy but not fatty, while the vegetables are seasoned with tamari, honey and pepper, with no additional salt. I also like to eat them lightly chilled in a salad.
● 1 medium carrot, peeled and sliced into very thin strips ● 2 pak choi, sliced diagonally ● 50g baby spinach leaves ● 1tbsp clear honey ● 2tbsp GF tamari sauce ● Juice of 1 small lime ● Ground black pepper
Prep time: 25 minutes Cook time: 15 minutes
Method In a big bowl, mix together all the ingredients for the meatballs really well. Roll into balls the size of a 50p coin, then chill. Heat two tablespoons of the oil in a wok, add the meatballs and cook gently for 10 minutes, turning occasionally to get a nice glaze all over. Once cooked, remove from the pan and keep warm. Add the remaining oil to the pan. Add the carrot, pak choi and spinach, and wilt for two to three minutes, then add the honey, tamari and lime juice and stir through. Season with pepper. Add the meatballs to the pan, stir through to heat, then serve.
Ingredients (serves 4) ● 500g pork shoulder mince ● 2 garlic cloves, crushed ● 1 small onion, very finely diced ● Zest and juice of 1 large lime ● 225g tin water chestnuts, drained and very finely chopped ● 1tbsp (heaped) very finely chopped fresh ginger ● 1tbsp GF tamari sauce ● 1tbsp GF mayonnaise ● 2tsp cornflour ● ¼tsp dried chilli flakes For the sweet and sour vegetables: ● 3tbsp vegetable oil
112 womensfitness.co.uk | November 2016
SUCCULENT PORK CUTLETS WITH SUMMER VEGETABLES AND SALSA VERDE I love salsa verde and could eat it with anything, if I’m being honest. The punchy anchovy flavour with the garlic and basil is just delicious. The quick curing of the cutlets makes a big difference to the end result. Prep time: 30 minutes Cook time: 15–20 minutes Ingredients (serves 4) ● 1½tbsp salt ● 1½tbsp caster or granulated sugar ● 4 x 200g pork cutlets, free of skin and bone ● 200g cooked Jersey royal or baby new potatoes ● 150g cooked green beans, cut into 3cm pieces
● 250g cooked British asparagus, cut into 3cm pieces ● 2tbsp vegetable oil ● 6 spring onions, sliced diagonally ● 75g baby spinach leaves For the salsa verde: ● 4 salted anchovy fillets ● 2 garlic cloves, chopped ● 2 bunches of fresh basil leaves ● 4tbsp (heaped) chopped fresh parsley ● 1tbsp capers, drained ● 2tsp GF Dijon mustard ● A couple of pinches of hot chilli powder ● A pinch of salt ● 120ml extra virgin olive oil Method In a small bowl, mix together the salt and sugar.
JALAPEÑO, CORIANDER AND CHEDDAR CORNBREAD I really like cornbread with chilli or guacamole, lots of fresh coriander, soured cream and refried beans. I find this bread is nicer when it is cooked, cooled and warmed through in a moderate oven or microwave. Prep time: 25 minutes Cook time: 35–45 minutes Ingredients (serves 10) ● 360g gluten-free masa harina or fine cornmeal ● 25g cornflour, arrowroot or tapioca starch
Place the cutlets into a china, glass or stainless steel bowl. Spoon over half the sugar and salt mixture and rub it into the chops well. Turn them over and rub the rest in well. Leave for 10 minutes then turn the chops over again and rub well again. You will see a little liquid coming from the chops. Marinate for a further 10 minutes, then rinse under cold water and pat dry with kitchen paper. Meanwhile, cook the vegetables. Simmer the potatoes in salted boiling water until cooked through, then drain well and leave to one side. Bring a separate pan of water to the boil and add the beans and asparagus. Cook for two minutes, then drain well and refresh in cold water to stop the cooking and keep the colour. Drain well before using, or the dressing will run off and water it down.
● 3tsp baking powder ● 2tsp bicarbonate of soda ● 1tsp salt ● 100g strong Cheddar cheese, grated ● 25g chopped fresh chives ● 25g chopped fresh jalapeño chillies ● 25g chopped fresh coriander ● 340g tin sweetcorn ● 570ml buttermilk ● 2 medium eggs Method Preheat the oven to 180˚C /gas mark 4. Lightly grease a 33cm round, 5cm deep non-stick pizza pan, or a similar sized tin.
In a bowl, mix together the masa harina or cornmeal, cornflour, baking powder, bicarbonate of soda and salt. Add the cheese, chives, jalapeño chillies and coriander, and mix well. Blend the sweetcorn with the buttermilk. Add the eggs, but don’t over mix, then add the wet ingredients to the dry ones. Stir to combine. Spoon the mixture into the prepared tin and bake for 30-45 minutes. Once well-risen and browned, remove from the oven and leave to cool on a wire rack.
Next, make the salsa verde by placing all the ingredients, except for the oil, into a food processor and blending until smooth. Gradually pour in the oil and bring the mixture together. Heat the two tablespoons of oil in a frying pan or wok over a medium heat. Place the cutlets in the pan and cook gently for three to four minutes, then turn over and cook for a further two to three minutes. Do not overcook. Lift out, cover with cling film and set aside. In the same pan, sauté the spring onions for two minutes, then add the potatoes and warm through for four to five minutes, stirring occasionally. Add the beans, asparagus and spinach, and warm through until the spinach wilts. Take the pan off the heat and stir in enough salsa verde to coat the vegetables. Season with a little pepper.
November 2016 | womensfitness.co.uk 113
BAKED SALMON WITH CRISPY SEAWEED
Prep time: 5 minutes Cook time: 15 minutes Ingredients (serves 4) ● 4tbsp olive oil ● 4 x 200g salmon fillets, skin on ● Salt and ground black pepper For the topping: ● 10g GF green nori seaweed flakes ● 3tsp caster sugar ● ¼tsp ground black pepper
● ½tsp garlic powder ● ½tsp salt For the dipping sauce: ● 6tbsp rice wine vinegar ● 4tbsp GF tamari sauce ● 2tsp caster sugar ● 1tsp sesame oil Method Preheat the oven to 200°C/gas mark 6, or the grill to its highest setting. Heat the oil in an ovenproof pan over a high heat. Season the salmon all over with salt and pepper, and place it skin-side down into the pan. Once it’s sizzling, transfer the pan to the oven or grill and cook for five minutes, then check that the fish is not overcooking. You need to take it out when it’s cooked halfway. Remove from the oven and leave on top of the stove for 10 minutes, loosely covered with foil.
1 2 3
114 womensfitness.co.uk | November 2016
Meanwhile, scatter the seaweed onto an oven tray and pop it into the oven or under the grill to slightly toast. This will take less than one minute, so be careful not to burn it. Remove and transfer to a plate to cool. Add the sugar, pepper, garlic powder and salt to the seaweed, and mix well. In a small bowl, mix together all the ingredients for the sauce. After 10 minutes’ resting, the salmon should be soft and warmed through, but not overcooked. If you gently pinch the salmon, the flakes should just come apart but still look undercooked. Place the salmon fillets into four small bowls and pile over the seaweed topping. Serve straight away with the dipping sauce on the side.
5 6 7
PICTURES: KATE WHITAKER
The cooking of the salmon really is the key to this dish. The flesh needs to be really soft and succulent, so cook it halfway, then leave it for a few minutes for the residual heat to warm the fish through. The seaweed topping is a different and tasty way to season it.
CRISPY FRIED SMOKED MACKEREL SALAD The smoked, sweet mackerel works really well in this recipe, but a little fish goes a long way, so don’t overload the salad with fish. The rest is a simple combination of lovely flavours and textures. Prep time: 15 minutes Cook time: 20 minutes Ingredients (serves 2-4) ● 1 small carrot, peeled and finely sliced ● 4 green beans such as runner beans, finely sliced ● 4 shallots, finely sliced ● 3 smoked mackerel fillets, skinned, boned and flaked ● 2–3tbsp cornflour ● Vegetable oil, for frying ● A handful of GF honeyroasted cashews ● 2tbsp chopped fresh coriander ● 4tbsp chopped fresh Thai basil For the dressing: ● ½ small red chilli ● 1tbsp nam pla fish sauce ● 1 garlic clove, very finely crushed ● 2tbsp palm sugar (crushed if bought in a block) ● Finely grated zest and juice of 2 large limes
Method Place the carrot, green beans and shallots in a bowl, and mix everything together well. In a separate bowl, mix together all the dressing ingredients. Dust the flaked fish in the cornflour. Heat the oil in a shallow frying pan. Add small amounts of the mackerel and cook for two to three minutes until very crispy. When ready to serve, add the dressing to the carrot salad, then add the cashews, coriander and basil, and mix well. Finally, add the cooked crispy fish. Serve straight away.
1 2 3 4 5
TIP! Dusting the fish in cornflour stops the oil spitting and spluttering; it also helps to give a slightly crispier edge. Arrowroot works equally well, as does tapioca flour.
WA N T M O R E I D E A S ? Find more recipes in Essential Gluten-Free by Phil Vickery, published by Kyle Books, £19.99.
November No mb 2016 | womensfitness.co.uk w fitn uk 115
Knowing your genes help to lose weight After a dinner with a girlfriend, you are having a battle with yourself not to order a piece of cake. Your jeans already feel way too tight. Your friend, though, takes a big piece of cake with cream topping, as she does every time. Despite her sweet tooth she is still skinny as a rake. How is it that she can allow herself cake whenever she wants, but you seem to gain weight even by looking at the sweets? Same eating habits, but different weight number – what is the secret here?
KNOWINGYOUR DNA IS A KEY TO SUCCESSFUL WEIGHT LOSS
PERSONAL RECOMMENDATIONS WITHOUT LEAVING HOME
Genetic diﬀerences determine how various foods aﬀect us. For example, what kind of tastes we like, whether or not to avoid snacking, what kind of food makes us gain weight and what´s the right balance between fats, carbohydrates and proteins. Is fat something that you should avoid while dieting? No, does not have to be. Depending on your genotype, it may be that increasing the intake of unsaturated fats has a benecial eﬀect on your body weight. Are you following Mediterranean diet (which is characterized by moderate consumption of protein), because it sounds healthy? Well, it may be that according to your genes, a high-protein diet would be more benecial for you. This is also the case with carbohydrates and saturated fats – they are not equally bad or good to everyone. Some people can eat a diet high in chocolate and carbohydrates, whilst others need to follow specic portions. The only way to know what works for you is to look at your genetic prole. How can you do that?
The genetic research has made a great leap in recent years, making it possible to take a gene test conveniently at home. The Weight gene test from myInnergo, created by British and European scientists, analyzes your cheek cells from the buccal swab.You will get a test kit, take a DNA sample and send it back by post. After that comes the "hardest" part - looking forward to the feedback!
More info and ordering: www.myinnergo.co.uk Use code the FITNESS while ordering – it gives a 10% disc count!
The results will let you know: • What kind of diet ts you the best – which is the most suitable balance between fats, proteins and carbohydrates. • What is more important for you – to eat less or to exercise more. • How much should you eat calories. • Additionally, a sample menu comes with the package The price, £99, is moderate considering the fact that these recommendations are valid for your whole life as the genes do not change.
PROMOTION Healthy eating made easy!
Winner of Holland and Barrett's Healthy magazine's Best Weight Management product 2016, the Zero Noodle Snack Pot is the lowest calorie noodle pot in the world and the first shirataki-based noodle pot to be made. They're ideal for a quick and simple lunch or snack choice and only need the addition of boiling water and a quick stir. ►£2.99, zeronoodles.com
Use code WF20 for 20% off all subscriptions!
Step up your game
The Elite Global Nutrition Sports Performance and Endurance subscription box is designed to deliver important nutritional support for athletes to enhance both performance and recovery. From pre-workout to post-workout nutrition, you’ll have everything you need to excel in whatever you do. ►£49.99, eliteglobalnutrition.com
antastic offers to help you look and Fantast feel your very best all day, every day f
No more wasted workouts with these perfectly portioned protein sachets designed to give your body the essential nutrients it needs to replenish and recover after exercise. Use code WF20 at checkout to receive 20% off your first order.
►From £8 for 4 sachets, missfitsnutrition.com
Get beautiful, glossy locks
Get after your goals
Need that extra push to reach your fitness goals? The Gym Journal can help. With enough room to record information for five sessions a week for six months, it couldn't be easier to set achievable goals and record every aspect of your training and diet. Get your hands on the last workout diary you will ever need. ►£9.59, amazon.co.uk
Use code ‘WF20 to receive 20% off your first order
Watermans Hair Growth Grow Me Shampoo and Conditioner are made in the UK for women and men concerned with hair loss. The paraben- and sulfatefree products stimulate hair growth and increase hair density, giving you the glossy, luscious locks that you’ve always wanted. ►£18 for both, watermanshair.com
TO ADVERTISE IN THE WOMEN’S FITNESS DIRECTORY, CALL 020 7907 6383
LAST WORD Ski chic
Whether you’re new to the vegan lifestyle or looking for more ideas, Bella Morrell (@thevegansurvivalguide) has got you covered. Her feed is full of yummy recipes and news of the latest restaurants to keep you inspired.
If you’re hitting the mountains this winter, make sure you check out Sweaty Betty’s lush new kit. The range includes cute, patterned thermals and luxe outerwear – including these Astro Ski Softshell Pants. You’ll be gliding in style! ● £275, sweatybetty.com
Love life, keep fit and feel fab with this month’s motivational tips and must-haves
If ever there were a pair of shoes that made us want to hike just to wear them, it’s the Lowa Renegade GTX. Featuring a waterproof Gore-Tex lining, a 1.6mm nubuck leather and suede split style, and a Vibram ‘Evo’ outsole grip, this sturdy footwear will outlast your adventures! ● £140, cotswold outdoor.com
DID YOU KNOW? Exercising for just over 20 minutes every day can increase your life expectancy by more than three years. A study tracked 6,600 members over 12 months and found that those who were previously sedentary gained a better ‘Vitality Age’ (measure of wellness) after doing 150 minutes of exercise a week. Walking the dog, taking the stairs… every little counts! 122 womensfitness.co.uk | November 2016
Wise words ‘I’ve had a tough few years with injury, and my support team has been my motivation. That’s mainly because they believe in me. Having ng an encouraging team around me during hard times has really helped ed push me to a higher level in athletics. I never want to give up; I don’t want to look back and feel like I haven’t reached my potential.’.’ Silver medal-winning Paralympic ic sprinter Libby Clegg
NEVER MISS AN ISSUE Want more inspiration? Turn to page 54 to subscribe!
WORDS: LISA NGUYEN SOURCE: VITALITY
For every woman there’s a
Whether you are looking to support general daily health or have a specific health interest, Vitabiotics Wellwoman® is an advanced range of nutritional products designed to support your nutritional intake and life stage needs. With over 40 years of Vitabiotics’ experience, there’s no women’s supplement range more relied on than Wellwoman.
from Britain’s No.1 Vitamin Company
*Nielsen GB ScanTrack Total Coverage Value Sales 52 w/e 26 March 2016.
From , Superdrug, Holland & Barrett, GNC, supermarkets, health stores, independent pharmacies
† UK’s No1 women’s supplement brand.