WOMENSFITNESS.CO.UK ISSUE 161 JANUARY 2017 Â£3.80
contents JANUARY 2017
ON THIS MONTH’S COVER:
Features 70 ‘We’re the pioneers of women’s cliff diving’ WF chats to cliff diver Cesilie Carlton
71 The Christmas gift guide Shopping just got a whole lot easier!
75 25 days of great health Up your wellbeing game this season with our advent calendar of advice
80 Prints charming
Gorgeous patterns in the prettiest hues January 2017 | womensfitness.co.uk 3
contents JANUARY 2017
28 29 36 40
Class on trial: Iron ZUU Taking weights classes right back to basics might be the trick we’re missing Fit in 15 Get a sculpted body from head to toe in just 15 minutes with the Louisa Drake Method The cardio of the future Want more burn for your buck when it comes to your cardio workout? Great vibes Pilates will give you a much-needed energy boost this Christmas
45 50 51
The med ball slam There’s something satisfying about going all-out on an aggressive move, like this one. Here’s how to do it
Half an hour to happiness How exactly can working out change your mood? We reveal all #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
40 13-PAGE SPECIAL GET SET TO PARTY! 56
Look fab in a flash Your guide to slimming down in time for the festivities The 5-day LBD diet Shed the pounds and banish the bloat! Party yourself fit! Make working out a social event with these
fun fitness classes Burn, baby, burn! Take your workout to the next level with this fat-burner Meet your LBD match Add these moves to your workout to target those areas on show in your LBD
MEET THE EXPERTS Every issue is packed with advice from our expert panel. Introducing this month’s health and fitness gurus…
4 womensfitness.co.uk | January 2017
LOUISA DRAKE is a fitness expert and the founder of the Louisa Drake Method. TRY HER 15-MINUTE FAT-BLITZING WORKOUT ON P29
DAN LAWRENCE is an award-winning personal trainer and coach. PRACTISE GOOD FORM AND RELEASE SOME TENSION WITH HIS GUIDE TO THE MED BALL SLAM ON P44
LUCY THIRSK is a Bootcamp Pilates instructor. SHE SHARES A PILATES WORKOUT THAT’S PERFECT FOR THE HECTIC FESTIVE SEASON ON P40
EMMA ELLICE-FLINT AMANDA KHOUV is a chef, nutritional is a qualified personal trainer, therapist and author of WF’s deputy editor, wearer of The Happy Hormone warm hats and serious coffee lover. AMANDA PUTS THE IRON ZUU Cookbook. WORKOUT THROUGH TRY HER TASTY, BALANCING ITS PACES ON P28 RECIPES ON P103
Shake up your wake up! Waking up feeling groggy? Learn how to sleep smarter with our helpful tips
Beauty Party-proof your beauty regime Galavanting from party to party has never been so easy with these beauty-bag steals Beauty heroes Update your look-hot routine with these fab new finds Treatments We cherry-pick the hair, face and body treats designed to make life that little bit sweeter
Nutrition Go pro! Beat stubborn pounds by eating a probiotic-rich diet
PICTURES: SIMON TAYLOR, SHUTTERSTOCK
103 A plate of happiness
The secret to high energy levels, flawless skin, a healthy weight and good mood? It’s food!
This month’s cover
108 Healthy bites Want to
fill your trolley without
Photography: Simon Taylor Make-up: Alisha Bailey Model: Chiara, motmodel.com Styling: Joanna Knight, Erica Bush Clothing: Top, £18, Ellesse, ASOS; Shorts, £22, Falke, net-a-porter.com
filling out? It is possible
109 Food focus: Hemp seeds They are fast becoming a storecupboard staple. Find out why…
111 Japanese Masterclass
With these recipes you can achieve fresh and filling food at home
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DR JUSTINE HEXTALL is a consultant dermatologist for the Harley Medical Group. SHE TELLS YOU HOW TO LOOK AFTER YOUR SKIN THIS WINTER ON P92
LOUISE PYNE is WF’s features editor and a registered nutritionist. THINK DIETING AT CHRISTMAS IS IMPOSSIBLE? TRY LOUISE’S MONDAY-TO-FRIDAY PLAN ON P58 AND BANISH THE BLOAT!
NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk). NICOLA SHARES HER INSIDER KNOWLEDGE ON HEMP SEEDS ON P109
Postcode Telephone number
January 2017 | womensfitness.co.uk 5
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 ERICA BUSH email@example.com Editorial Assistant SABRINA BARR 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
TIME TO PARTY! Five days to fab
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 Agency Account Director CARLY ACTIVILLE firstname.lastname@example.org T/ 0207 907 6688 Account Director REBECCA NEW email@example.com T/ 020 7907 6581
HIT THE SHOPS
Add these ideas to your wishlist
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The season of goodwill is upon us, and although it’s a heck of a lot of fun, it’s pretty exhausting and often leaves us feeling a little worse for wear! To ensure you hit the festivities looking and feeling your best we’ve devised a bloat-busting 5-day diet (page 58) and a hard-hitting speedy workout page 62; plus we’ve got expert tips to make sure your skin stays flawless from desk, BLAST FAT Speedy moves for to gym, to dance floor (page 92). quick results If you’re stuck for pressie ideas for your besties, check out our ultimate must-buys on page 69; and if you’re planning on a gathering (or three!), then check out this month’s delicious recipes from page 103. For your chance to win a spa break for two, head to the website and enter our Food and Drink Awards 2017, LOOK HOT womensfitness.co.uk/awards Tricks to party-proof your complexion Enjoy the festivities!
Delicious recipes to try
Marketing Co-ordinator GEORGIA WALTERS firstname.lastname@example.org SYNDICATION Syndication Sales Manager RYAN CHAMBERS email@example.com T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI firstname.lastname@example.org T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS email@example.com T/+44 (0)207 907 6134 MANAGEMENT
What we did this month
WF readers say…
VISITED MILAN Erica hit the style capital to learn all about Samsung’s new Gear Fit2.
Publisher DHARMESH MISTRY Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT
Chief Executive Officer JAMES TYE Group CFO/COO BRETT REYNOLDS Company founder FELIX DENNIS
To Lisa, who is off around the world on her travels. And welcome Sabrina to team WF!
DISTRIBUTION SEYMOUR DISTRIBUTION LIMITED, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0844 844 0246 Email firstname.lastname@example.org 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. PUBLISHED BY Dennis Publishing Ltd, 30 Cleveland Street London W1T 4JD, womensfitness.co.uk
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Thank youforanothergreat STAR T COMMEN issue full of helpful and interesting facts. I read Beat PortionDistortion [November]with interest. I’ve felt alotof disappointmentwhenI didn’t see the number onthe scales I wantedand it’s led toadangerous cycle of negative thinking. ButI feel motivated after reading your uplifting article:I’ve bought some smaller plates, I won’tbe cooking more than I need, I will fill my plate with greens and I’ll be myplate chewing my food for longer. I know now I can myfood forlonger. knownowI reach my goal! DaisyDavid, Hertfordshire
Anexclusive USN Shape-Up bundle, worth over £100! Itincludes 2 x DietFuel Choc/Straw; Shape-Up vest;USN Pink Shakerand Diet Whey bars ChocFudge. It’s the perfectpartner forpartyseason. ● USN.co.uk/SHAPEUP
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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.
January 2017 | womensfitness.co.uk 7
ESSENTIALS 11 Hot list // 13 Running news // 14 Cycle scene // 16 Health wrap 18 Love life // 20 Fit food // 23 Green scene // 25 Travel diary
GET OFF THE SOFA!
Start 2017 with a 10K run in London’s iconic Hyde Park, organised by the Serpentine Running Club. This exciting course features the city’s most beautiful surroundings, so get ready to be part of a motivating team, and experience London like never before! ● serpentine.org.uk
WORDS: MOLLY HORNE PICTURES: SUSSEXSPORTPHOTOGRAPHY.COM, RICHARD KNIGHT
Get fit, have fun
Looking to boost your fitness after a few festive over-indulgences? The Windsor Duathlon #1 at Dorney Lake is returning for 2017. Open to all abilities, this event is perfect for anyone looking to get fit and have fun. ● windsorduathlon.co.uk
Expect all the hardcore elements you know and love including hills and, of course, a whole lot of mud at the Brutal 10K or 5K women-only obstacle race. What better way to shed those post-Christmas pounds? ● brutalrun.co.uk
Start your new year with a mighty challenge and join Tough Guy this January for its last ever original race. The 15K course includes over 200 obstacles and is sure to put you through your paces! ● toughguy.co.uk
January 2017 | womensfitness.co.uk 9
THROW SOME SHAPES
We’re not letting winter sap the sunshine from our sweat sessions! The Ellesse Vita Leggings bring brightness to any workout. ● £28, ellesse.com
JUST OUR BAG
Time for a make-up bag makeover? Who could say no to this cute flamingo design by Jessica Russell Flint? Perfect to keep all the essentials in one place. ● £45, jessicarussellflint.co.uk
The Gielly Green Boutique Collection feels as luxurious as its salon. We love the Hand & Body Wash and Lotion – they’re 95 per cent natural as well as smelling gorge. ● £6 wash, £7.50 lotion, giellygreen.co.uk
HOT LIST TEETOTAL TIPPLE
WORDS: AMANDA KHOUV
Keep the booze-free guests happy this Christmas with Thomas & Evans No. 1, a sparkling botanical drink that feels oh-so-grown-up. Cheers! ● £3.95, thomas-and-evans.com
MAKE A SPL ASH
One good thing about the dreary weather? Sporting these colourful Helois wellies from the Havaianas Rain Boot collection. Go, jump in some puddles! ● From £40, havaianas-store.com
See it, buy it, love it! Your essential guide to the month ahead
London-based 58 Lifestyle prides itself in handmade sustainable products. We love the Balancing Ecosoy Candle: its aromatic oils fill the room with happiness. ● £33, 58lifestyle.com
STRIKE A POSE
Simple selfies, move over. The IDOL 4S Boom Key phone takes photos on standby mode so you can nail those natural shots. Yes, those virtual goggles are included… ● £189, John Lewis
WHATEVER THE WEATHER
The classic yellow mac never goes out of style, and in the UK, we’ll never run out of days to wear one. We love Finisterre’s shower-proof Nor’Easter Jacket. ● £135, finisterre.com
January 2017 | womensfitness.co.uk 11
Travel by treadmill
ESSENTIALS Coldweather running tips
Combine running and virtual reality, and you have RunSocial. This app allows you to virtually run in locations all around the world while on your treadmill – and to run with other users, who appear as avatars in real time. You can even set up organised runs with friends in different countries, as the app can coordinate people across different time zones.
Running blogger Rebecca Bryant, aka @SpeedyBecsRun, gives us her tips for embracing the cold
runningnews ● Free, iOS
Shatter your PB with performance -boosting tips and high-tech kit
Run the city
Wear thin layers that you can strip off easily once you’ve warmed up. Warm up slowly – it’ll take longer for your muscles to get going. Stay motivated by including off-road routes. Winter countryside can be breathtaking! Run with friends who can keep you on top of your game when the going gets tough. Wrap up immediately afterwards and take off your damp clothes to avoid catching a cold.
2 3 4 5
Join in the Cancer Research UK London Winter Run on 5 February for a scenic 10K route along the closed roads of central London. Starting in Trafalgar Square, you’ll pass a number of world-famous landmarks and you’ll be surrounded by thousands of fellow running enthusiasts. Challenge yourself to go the distance by raising money for this life-saving charity.
Many people treat winter as an excuse to shy away from patterned clothing. Don’t be one of those people! Not only do these Zero Gravity Run Tights from Sweaty Betty look cool, but they’ll also be super flattering on your bum as you run.
● £90, sweatybetty.com
● £39, londonwinterrun.co.uk
WORDS: SABRINA BARR
Shine bright Don’t let the dark winter nights dull your shine. This coral jacket from Every Second Counts will definitely brighten up your running wardrobe during the colder months. It’s fleece-lined, hooded and has reflective panels for extra visibility. Whether you prefer running first thing in the morning or after dark, this is a must-have! ● £125, everysecondcounts.co.uk January uary 2017 | womensfitness.co.uk 13
ESSENTIALS Sitting pretty
Function is always a priority, but we certainly welcome style, too. Anna’s Legs padded leggings are full-length – so perfect for chilly evening rides – and come in three eye-catching prints. We love! ● From £95, velovixen.com
Did you know? In London,
of adults cycle at least once a week. Transport for London predicts that the number of bikes on central roads will soon overtake cars.
Get extra pedal power with our top cycling tips
Let there be light
Keep your cycling group safe through incident detection and performance monitoring with this high-tech GPS gadget.. ❒ £279.99, garmin.com
Already on Strava Premium? Set up the Beacon feature to notify contacts of your activity in real-time. Safety at its finest. ❒ £3.99 per month (or £39.99 per year) for Strava Premium, strava.com
MORGAW SADDLE ADJUST APP
Got yourself the perfect saddle? Now get help making the most of it, from height to tilt adjustments. ❒ 79p, iOS
14 womensfitness.co.uk | January 2017
THE ONLY WAY IS UP Looking to pedal your way to a new adventure? Cycling Climbs of Wales has everything you need to know about the country’s peaks, valleys and windy lanes. With 75 challenges included in the book, you’ll find there’s way more to tackle than just Snowdonia. ● £8.99, quartoknows.com
WORDS: AMANDA KHOUV SOURCE: MERLIN CYCLES/GREAT BRITISH MAP OF CYCLING
With winter in full swing, safety comes first when it comes to hopping on the saddle. With Flectr Wheel Reflectors, simply wrap the sticky foil around your spokes to ensure you stay seen on the roads. Super light, flexible and durable – sorted. ● £17.99 for six, thefowndry.com
GARMIN EDGE EXPLORE 820
ESSENTIALS Natural buzz
Who needs coffee to wake up in the morning? The Zinger range from James White Drinks are all-natural shots designed to perk you up. A healthy addition to your morning routine.
If you love edamame and you love spaghetti, then why not put the two together? Explore Asian has done just that by combining the flavour and nutritional benefits of edamame with the style of pasta for a tasty new twist on a staple dish. The Organic Edamame Spaghetti is high in protein and fibre, and is gluten-free too.
● £1.49 each, Waitrose
Handy helpers Total softie Use this light Sanctuary Hand Lotion throughout the day to nourish your hands with shea butter, lotus oil, aloe vera and white tea. It has a gorgeous fragrance and will make your skin feel softer than ever before. ● £4.50, sanctuary.com and Boots
Scent with love The Organic Surge Lavender Meadow Hand & Nail Cream provides your hands with intense hydration. With a delicate lavender scent, it works very quickly to soothe irritated, dry skin. ● £4.50, organicsurge.com
Balancing act The Balance Me Super Moisturising Cream does what it says on the tube and instantly soothes dry skin, protecting your hands from the harsh winter and keeping them hydrated all day long. ● £14.50, balanceme.co.uk
16 womensfitness.co.uk | January 2017
● £3.29, most supermarkets
healthwrap Tasty trends and top buys from the world of wellbeing
We absolutely can’t get enough of Kind bars. They’re delicious, nutritious and come in an array of original flavours. One of our favourites is the Dark Chocolate Nuts & Sea Salt bar. It’s the perfect mix of sweet and salty, with almonds, peanuts, a sprinkle of sea salt and dark chocolate to boot. Careful: these healthy snacks are highly addictive! ● £1.29, most supermarkets
DID YOU KNOW? Women are almost twice as likely to experience anxiety than men. According to a study at the University of Cambridge, women and men use different coping strategies when faced with stress. Women have a tendency to dwell on the situation, whereas men are quicker to tackle the problem in a practical way. A good night’s sleep, reducing sugar intake and assessing priorities are all effective ways to combat anxiety.
WORDS: SABRINA BARR PICTURE: SHUTTERSTOCK
Take care of your mitts this winter with our top three hand creams
Pasta la vista
First it was coconuts and then it was watermelons; now the fruit of the moment is pineapples – and we’re loving it! Add a tropical touch to your office with these adorable pineapple pen pots from Truffle Shuffle. ● £9.99, truffleshuffle.com
Pretty cushty We love this Bondi/Palm Beach half cushion from Happy and Co, it not only makes seriously cute homeware, but also donates 10 per cent of its profits to a farm in Cambodia that grows essential produce for local communities.
● £45, happyandco.com
Do you struggle being on time? Invest in this stylish Chester jade and rose gold watch from Owl and then be fashionably late every time. ● £75, owlwatches.com
Looking for a pressie with a difference this Christmas? Birchbox and Bloom and Wild have teamed up this year to bring you The BirchTree – a mini Christmas tree (with a birch base) adorned with five luxe beauty treats. The perfect festive gift for your beauty bestie. ● £33, bloomandwild.com
18 womensfitness.co.uk | January 2017
Shopping could be friendship glue, with
of women considering shopping a social event where they bond with friends. But while the pastime may be good for your social life, it may not be so good for your pocket. The survey, by fashion retailer jdwilliams.co.uk, also found that one in two women spend more when shopping with friends, and 65 per cent feel compelled to purchase items online when their friends have given the seal of approval.
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
Hot tips and tricks to boost your energy, style and cash flow
Did you know?
ESSENTIALS WAKE-UP CALL
I want to exercise in the mornings, but I struggle to get up. Any tips?
Nourishing news and nutritional know-how
CHEAT SHEET: OMEGA-9
Next time you feel the urge to bake, try swapping eggs for some soaked chia seeds instead. This will make for a healthier bake and be higher in protein, which means it will fill you up for longer – making the cake go further!
You’ve heard of omega-3 and -6, but what about omega-9? It is a fatty acid that comes from unsaturated fats commonly found in vegetable fats such as olive oil and nuts. Also known as oleic acid, omega-9 can be produced by the body, unlike omega-3 and -6 which need to be obtained from the diet, so you shouldn’t need to supplement with omega-9. It has huge benefits like reducing the risk of heart disease and bad cholesterol levels as well as boosting energy levels.
20 womensfitness.co.uk | January 2017
If you’ve recently had a bout of antibiotics or your gut has been a bit out of sync, drink black tea. The polyphenols found in black tea positively influences the microbial diversity of your gut… that’s your good bacteria!
Blogs we love freefromfairy.com Vicki Montague’s blog was inspired by her daughter who was diagnosed as coeliac aged three. Vicki has suffered with IBS herself, so this blog is a treasure trove of quick, simple and tested recipes that are gluten-free, and most are dairy-free too – so there’s something for everyone.
STRAWBERRY BLISS BALLS Ingredients (makes 20) ● 100g strawberries, hulled and washed ● 50g pecan nuts ● 50g walnuts ● 1tbsp coconut flour ● Desiccated coconut or cacao, for rolling
Place the strawberries, nuts and coconut flour into a hand-held chopper and whizz until a paste forms. Add more coconut flour if your mixture is very soft and sticky. To make it easier to roll, place in the fridge for 30 minutes, then roll into small balls. Roll the balls in desiccated coconut or cacao and keep in the fridge.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
Some of us just aren’t morning people, but as soon as the alarm goes off, turn on the lights and open the curtains and this will help. Light exposure turns off our sleep-inducing hormone, melatonin, helping us to wake up quicker.
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 with only a third of the carbs, and best of all
tastes simply delicious!
Choose from: Edamame & Mung Bean Fettucine, Blackbean, Edamame or Soybean pasta shape. Available from selected branches of:
DID YOU KNOW?
House plants are more than just decorative. ‘Perhaps the biggest health benefit is that they help to purify the air in your home,’ explains Nick Nicky Roeber, online horticultural expert at Wyevale Garden Centres. ‘They naturally remove commo common household toxins such as formaldehyde, benzene, benzen and trichloroethylene (all of which are harmful tto humans and pets) by pulling them into the soil and converting them to food. Studies have also shown that they speed up the recovery of surgical patients and increase concentration levels of classroom students.’
Bye bye B.O!
If you’re lucky enough to be catching some rays this winter, check out this sunscreen brand with a difference. EQ’s Sun Protection range is the world’s first suncare range that’s certified as non-toxic to coral reefs and marine life – meaning you and the environment can stay protected. ● From £13.90, ecobeautyshop.com
Considering your body absorbs more than 60 per cent of what is applied to it, it’s a good idea to start checking in with what you’re using. Which is why we love The Natural Deodorant Co. and its all-natural Active Deodorant Balm. The kind-to-skin formula will keep you fresh all day. ● £11, naturaldeoco.com
Be stylish and sustainable with our planet-friendly tips
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
Shopping for stocking fillers? We love Ouli’s Ointment Original, an all-purpose beauty ointment made from just three ingredients: extra virgin olive oil, chamomile and beeswax. Use it to take the sting out of cuts, nourish chapped skin and even tame fly-away hairs. ● From £13, oulis-ointment.com/shop
Generous ener ero ous gifting
This giftt box x trio tr from m The Th Soap Soa Co. will make the perfect ethicallyconscious ious pressie. pr All products pr product are paraben-free, use natural extracts acts an and nd are not tested ted o on animals. a But the best bit? All profits will help elp p create cr employment employmen ent for tthe blind, disabled or disadvantaged. ● £32, 2, thesoapco.org the hesoapco.org , planetorganic.com planet etorgan January 2017 | womensfitness.co.uk 23
ESSENTIALS Winter R&R
o the scenic Alps this Head to n exclusive Ski winter for an y at The Alpin and Spa holiday Alpina e-star Gstaad – a luxury five-star erland. Speed hotel in Switzerland. he slopes and then down the choose fro from 60 relaxing elaxing treatments at the Six x Senses spa to refresh your body and mind.
Travel in style with the Caudalie French Beauty Secret Set, the perfect cosmetic companion for your vacation. The stunning set includes Micellar Cleansing Water, an Instant Detox Mask, Beauty Elixir, a Premier Cru Eye Cream and a Vinosource Moisturising Sorbet. Brighten your complexion and feel refreshed! ● £22, uk.caudalie.com
● From £2,435pp for five nights’ single occupancy, healthandfitnesstravel.com
Your passport to dream destinations, suitcase essentials and active escapes
WORDS: SABRINA BARR
Brits don’t prepare properly for potential health problems when going on holiday. Research undertaken by Superdrug with 2,000 participants discovered that 48 per cent of British holiday-goers don’t check if they need to take extra precautionary measures when travelling abroad, despite 25 per cent reporting that they have been sick while away during the past four years. Don’t get caught out, Superdrug provides free holiday and travel advice in its pharmacy stores across the country and online. ● superdrug.com
TASTE SOME CULTURE
Thanks to modern technology, having an amazing experience abroad is now easier than ever. VizEat is the leading social dining platform in Europe and it allows travellers to connect with local hosts for new culinary experiences. Joining a local in their home for a delicious meal will definitely add some authentic flavour to your holiday. ● vizeat.com
If you travel somewhere cold this winter, taking those all-important holiday selfies could prove difficult with freezing hands. These UGG Classic Leather Touch Screen Gloves can be worn while using touchscreen smartphones and tablets. Chic, too! ● £90, houseoffraser.co.uk
January 2017 | womensfitness.co.uk 25
PROMOTION There’s a brand new tool to add to your healthyeating arsenal
Your healthy kitchen makeover Kickstart your healthy eating plans with Braun’s latest innovation and enjoy whipping up this virtuous Boost Balls recipe
nacking is one of our favourite past-times and nothing beats a pre- or post-workout energy ball to boost your session or aid recovery. To be honest, these double up as a pretty handy any-damntime snack, too!
Hassle-free prep Thanks to the team at
Braun, there’s now a brand new tool to add to your healthyeating arsenal, and it makes whipping up these Boost Balls a doddle.The brand new MultiQuick 9 can cope with the toughest of subjects – nuts, we’re looking at you – thanks to its ACTIVEBlades technology. The ACTIVEBlades move
up and down to easily blend the hardest foods – with 40% less effort, while the flexible shaft results in 250% more active cutting surface. It also features a powerful 1000W motor and SMARTSpeed technology so you can go at your own pace: slowly for a coarse finish, faster for a smooth one.
BOOST BALLS Serves 12 Ingredients ● 10 dates ● 100g almond flour ● 1tbsp cashew nut butter ● 1tbsp coconut oil ● 50g raisins ● 2tbsp cacao powder ● 1tsp water (optional) ● Pinch of Himalayan salt ● Desiccated Coconut, for dusting You will need ● Braun Multiquick hand blender ● Food processor attachment Method Add the dates, almond flour,
cashew nut butter, coconut oil, raisins, cacao powder and Himalayan salt into the food processor attachment and blend using the SmartSpeed control until combined. If the consistency is too crumbly, slowly add 1 tsp of water to bring the mixture together and form a dough. Roll into 3cm balls and coat with the desiccated coconut. Serveimmediately or refrigerate if required. They will keep in the fridge for up to 3 days.
Buy it now ► Braun MultiQuick 9
(MQ9087X), RRP £149; Braun MultiQuick 9 (MQ9037X), RRP £99 braunhousehold.com/ en-gb; debenhams.com; johnlewis.com; lakeland. co.uk; steamer.co.uk
28 Class on trial // 29 Fit in 15 // 36 The cardio of the future // 40 Great vibes! 44 The med ball slam // 45 Half an hour to happiness // 50 #fit // 51 Reviews
WORDS: SASHA MORRIS PICTURE: SHUTTERSTOCK SOURCE: * EUROPEAN JOURNAL OF SPORTS SCIENCE 2015
OMEGA-3 FOR ALL! It’s well known that omega-3 fatty acids are pretty much the nutrient of the gods. They help lower blood pressure, alleviate joint pain and boost mood. But a new study* has shown that omega-3 can also improve your athletic endurance. How? The nutrient enhances blood flow to your muscles as you exercise, maximising the effects of your workout. Is there anything it can’t do? Try sipping on Smartfish Recharge Omega 3. The juice is not only packed with omega-3 but also vitamin D, which your body is sure to be screaming for this winter. Chuck a carton in your gym bag for a fuss-free fix. l £1.40, smartfish nutrition.co.uk
January 2017 | womensfitness.co.uk 27
EXERCISE ‘Either the primal movement or weightlifting aspect alone would be tough enough, but combining the two is a serious challenge’
There are new weights classes cropping up everywhere, but taking it right back to basics might be the trick we’re missing WHAT IS IT? As close as you can get to proper weightlifting in a class setting. Although you might not be able to go as heavy as you would if you had a rack or a spotter, the sets and reps are kept pretty low so you can really work on strength using decent compound movements that are genuinely functional. No frills – just squats, deadlifts and the like. And for active recovery, well this is where the USP comes in: primal moves – like a beast crawl – are done between sets to boost mobility (which really improves the technique in your lifting almost immediately), keep the blood flowing and prevent injury.
WHAT ARE THE BENEFITS? Everyone should be lifting weights, whether your reason is to get stronger, leaner or healthier. Lifting in this way – as opposed to using super-light weights and high reps, like in most studio-based classes – really does that. But the primal movement drills are the most impressive. You already feel way more flexible by the end of the class – so much so that there really is no denying that it increases your range of motion, meaning you’ll be lifting better and heavier in no time. Faster results? We’ll take that.
HOW HARD IS IT? Either the primal movement or weightlifting aspect alone would be tough enough, but combining the two is a serious challenge. They go well together though, and with the class being only 30 minutes long, we could just about handle it! Of course, the heavier you attempt, the harder it is – so don’t skimp on the iron, but definitely start out on the safer side. After all, one of the aims of the class is to keep injuries at bay.
WHERE IS IT? Virgin Active Health Clubs nationwide (virginactive.co.uk). 28 womensfitness.co.uk | January 2017
After a mobility warm-up, choose three or four compound lifts to focus your workout on, like a squat, deadlift, bent-over row and shoulder press. Ensure you’ve got a real variety in there. Perform three sets of 10-12 reps of each, and between each set, perform a beast crawl for about 20-30 seconds. This is basically adopting a box position on your hands and feet, knees just above the floor. From here, stay low and crawl forwards, keeping your core braced and every muscle group tight. You should be taking minimal complete rest – the beast crawl is your recovery (although we admit, it doesn’t feel like recovery!).
It can be hard to transition a weightlifting routine into a class setting without losing too much of its core values, but this manages just fine. The mobility aspect in between sets is pretty special, and one of the few things I’ve tried in a studio class that provides results instantly.
WORDS: AMANDA KHOUV PICTURES: VIRGIN ACTIVE
CLASS ON TRIAL
DO IT YOURSELF
15 Get a sculpted and slender body from head to toe in just 15 minutes with the Louisa Drake Method
ntense workouts are good. We like intense workouts. But smashing HIIT day in, day out often isn’t feasible. The Louisa Drake Method takes all the best bits of resistance, conditioning, cardio and stretching to put together a workout that challenges the whole body quickly and effectively. ‘It boosts metabolism, burns fat and increases lean muscle mass,’ Louisa explains. ‘You’ll have increased flexibility, a sculpted body and you’ll even notice glowing skin, better sleep and a prolonged feeling of energy.’ Expect to tap into muscle groups you’ve overlooked and watch your confidence grow!
January 2017 | womensfitness.co.uk 29
EXERCISE HOW TO DO IT Perform the allotted sets and reps of the first three moves on one side only. Then switch sides and repeat on the opposite side. Finally perform the allotted reps for the remaining five exercises.
‘You’ll have increased flexibility, a sculpted body and you’ll even notice glowing skin, better sleep and a prolonged feeling of energy’
SQUAT AND SINGLE-ARM PULL
Areas trained: GLUTES, QUADS, SHOULDERS, TRICEPS
Technique ➤ Step on one end of a resistance band, feet parallel and shoulder-width apart, knees slightly bent. ➤ Hold onto the band with your opposite hand with an overhand grip, arm extended and band slack.
➤ Lower into a squat
and punch your working arm to your opposite foot. ➤ Rise out of the squat and pull the band up and out as you drive your elbow open. Repeat. BEGINNER: 8-10 reps INTERMEDIATE/ ADVANCED: 16-20 reps
30 womensfitness.co.uk | January 2017
Track your knees over your toes as you squat and keep your heels planted
KIT YOU’LL NEED:
• Resistance band • Medicine ball/Pilates ball
SINGLE-ARM BICEP CURL
Area trained: BICEPS Technique ➤ Step on one end of your resistance band and hold it with the opposite hand. ➤ Keeping your upper arm close to your body, bend your elbow to pull the band into your shoulder. ➤ Hold for two seconds then lower back down with control. Repeat.
Keep your shoulders square and wrist and forearm aligned
BEGINNER: 3 x 8 reps INTERMEDIATE: 4 x 8-10 reps ADVANCED: 5 x 8-10 reps
SINGLE-ARM TRICEP PRESS Areas trained: TRICEPS, UPPER BACK
Technique ➤ Hold one end of the resistance band behind your back and take hold of it with your opposite hand behind your neck/upper back, both arms bent. ➤ Extend your working arm up towards the ceiling with control. ➤ Return with control to the start and repeat.
SAFETY TIP Maintain a long neck and relaxed shoulders
BEGINNER: 8-10 reps INTERMEDIATE: 2 x 8-10 reps ADVANCED: 3 x 8-10 reps
January 2017 | womensfitness.co.uk 31
Areas trained: CORE, GLUTES, QUADS Technique ➤ Start in a high plank position with hands under shoulders, legs lengthened behind you, hips square and in line with your shoulders. ➤ Bend one knee and pull it close towards your chest. Step your foot back then repeat with
‘The Louisa Drake Method takes all the best bits of resistance, conditioning, cardio and stretching’
your other leg. Continue to alternate while maintaining a strong and held form. BEGINNER: 30 seconds INTERMEDIATE: 1 minute ADVANCED: 2 minutes
SAFETY TIP Make sure your abdominals are tight and your body is in a straight line throughout
32 womensfitness.co.uk | January 2017
Areas trained: CORE, GLUTES, HAMSTRINGS Technique ➤ Lie on your back with your feet flat on the floor, close to your bottom, and lift your hips off the mat. Place arms either
side of you.
➤ Lift one knee
towards your chest then the other, tapping your foot gently on the floor with each return.
Position your hips and knees at a 90-degree angle. Continue to alternate sides.
The aim is to feel this in your core, not your back
ALL LEVELS: 8-10 reps
Areas trained: GLUTES, CORE, INNER THIGHS Technique ➤ Lie on your back with feet flat on the floor and a medicine ball or Pilates ball squeezed between your knees. ➤ Lift and peel your pelvis off the mat to make a straight
line from hips to shoulders. Press your shoulder blades and arms into the mat as you lift hips. ➤ Lower and repeat. BEGINNER: 8-10 reps INTERMEDIATE/ ADVANCED: 16-20 reps
SAFETY TIP Don’t strain your neck – keep it relaxed throughout
January 2017 | womensfitness.co.uk 33
GET THE LOOK
CLOTHING: New Balance bra, £35, newbalance.co.uk; Reebok leggings, £34.95, reebok.co.uk; Adidas Pure Boost X, £89.95, adidas.co.uk KIT: medicine ball, reebokfitness.info; resistance band, dynaband.co.uk
SHOULDER BRIDGE SINGLE-LEG LIFT
Areas trained: GLUTES, HAMSTRINGS, CORE
➤ Lower and repeat
all reps on one side before switching to the other.
BEGINNER: 10-12 reps per side INTERMEDIATE/ ADVANCED: 20-24 reps per side
SAFETY TIP Aim to keep your hips still, and try to not sink into your supporting side
This shoulder bridge sequence develops strength and stability throughout the core muscles of the body. It also strengthens the pelvic floor, thighs and glutes. Added bonuses are spinal flexibility, mobility and hip stability.
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: HANNAH FRANKSON, WMODEL.CO.UK
Technique ➤ Lie on your back with feet flat on the floor, holding a ball resting on your hips. Extend one leg up towards the ceiling. ➤ Start to lift your hips up, maintaining one straight leg and keeping both
34 womensfitness.co.uk | January 2017
‘Expect to tap into muscle groups you’ve overlooked and watch your confidence grow’
Areas trained: GLUTES, HIPS Technique ➤ With a knot tied in the resistance band, wrap the band around both thighs, just above the knees, knees together and a space for two fingers between your legs and the resistance band.
➤ Lie on one side with
your elbow under shoulder, hips stacked, knees together and in line with your hips. ➤ Keeping your feet together, start to lift your top knee up, pulling the band away to open your knees.
➤ Lower and repeat.
Perform all reps on one side before switching sides to do the same.
BEGINNER: 10-12 reps INTERMEDIATE: 20-25 reps ADVANCED: 30-40 reps
Make sure your hips stay put and maintain a lift through your spine
Want more of the Method? ►Stay on top of monthly LDM pop-up studio sessions across London by visiting louisadrake.com and following Louisa on Twitter and Instagram @louisadrake_LDM.
►The Method can be accessed in your own home by booking a LDM Private Session. Group LDM sessions are available for those who want to work out with their friends.
►The Louisa Drake Method online video series allows users to purchase signature LDM sessions. For best results you’ll need a mat, light weights, Pilates soft ball and a resistance band.
►Every Friday at The Detox Kitchen Studio, Mortimer Street, London, W1B 5PJ at 7.15-8am Louisa holds an LDM session, you can book by visiting detoxkitchen. co.uk/studio.
January 2017 | womensfitness.co.uk 35
EXERCISE The cardio of the
Want more burn for your buck when it comes to your cardio workout? Try these innovative ways to up the ante
36 womensfitness.co.uk | January 2017
THE ALTITUDE CENTRE
hether you’re a self-professed cardio queen or just the thought of a cardio session is enough to leave you feeling short of breath, there’s no denying it has its benefits. From improved fitness to weight-loss, putting your heart and lungs through their paces will undoubtedly do you good – as hard as that is to see at the time! If straightforward runs just aren’t giving you the challenge you need or you need to spice up your sessions to stay interested, we’ve got good news. The fitness industry has answered our prayers – here are our favourite ways to take your cardio to the next level. Let the results speak for themselves.
BEST FOR: speed, power, stamina, agility
It seems like since 2012, everyone in the UK wants to train like an athlete, and we love it. Long, slow and steady cardio sessions have
BEST FOR: increasing VO2 max and endurance levels
become a thing of the past, and cardio equipment that really packs a punch is becoming more and more popular. The SkillMill from Technogym really makes you work for your session – but that’s the whole point, right? ‘It is driven by the user and not a motor,’ explains Silvano Zanuso, director of Technogym’s Medical and Scientific Department. ‘This means that all the energy produced comes from you.’ Imagine pushing a sled – there’s no motor helping you, so you’re really forced to engage the muscle groups like the glutes and hamstrings. ‘Resistance can be added to your walking and running, in turn increasing the level of effort,’ adds Silvano. So don’t ever expect the SkillMill to get easy – it’s going to continue to test you whether you’re a newbie to the gym or an elite-level athlete.
IN A NUTSHELL: An adaptable
piece of equipment that really pushes you to the max, resulting in more muscle recruitment and calorie expenditure.
Altitude training first came onto our radar years ago and it seems like for those who are serious about getting fit, it’s not going anywhere. While it’s most loved by athletes who perform in sports that require seriously good cardio (think cyclists, triathletes and long-distance runners), it’s become pretty popular among those who are taking on challenges such as hikes and treks where the oxygen levels are notably lower than at sea level. That’s where The Altitude Centre comes in. The chamber in the City of London simulates an altitude of 2,700m above sea level – and in this chamber you can tackle HIIT, cycling, running and more. ‘Altitude training can lead to an increase in red blood cells, which transport oxygen around the body,’ says Sam Rees, performance specialist at The Altitude Centre. ‘So it can help to up your oxygencarrying capacity, and therefore your endurance performance.’ But even if you don’t have a crazy endurance challenge in your sights, altitude training could still benefit you. The boost in metabolism it creates will help burn fat – just the cherry on top.
IN A NUTSHELL: Cuts down your
cardio sessions thanks to its effectiveness in a short amount of time, promoting an increase in endurance and less chance of injuries associated with long runs.
‘Altitude training can lead to an increase in red blood cells, which transport oxygen around the body, in turn boosting your endurance performance’ January 2017 | womensfitness.co.uk 37
BEST FOR: a low impact full-body workout that can vary in intensity
Expect to start seeing more and more mainstream health clubs introducing the Versaclimber to the gym floor. But don’t be fooled by how easy the rhythmic motion looks – it’s seriously hard work from head to toe. The machine, which simulates a climbing motion, can be used to work the body both aerobically and anaerobically – and just a couple of minutes on a high resistance is going to leave you pooped. ‘Climbing against gravity provides a natural resistance that forces energy systems to work to their maximum levels. Research suggests that between 600 and 800 calories can 38 womensfitness.co.uk | January 2017
be burned during a 30-minute workout,’ says Neil Kelford, managing director at Versaclimber UK. It’s also a popular option for anyone prone to or nursing injuries, since it’s so low impact. Whether you want to train pure cardio on a low resistance, or muscular endurance on a high resistance, the Versaclimber really is an addition to your exercise regime that won’t go unnoticed.
IN A NUTSHELL: A machine that
replicates a climbing motion to work the whole body while ticking off those cardio goals, too.
BEST FOR: a more comfortable, lower-impact run than regular treadmills
You might’ve seen these oddlooking treadmills gradually make their way into your local health club. The curved, non-motorised machines are really starting to make waves on the cardio scene, and despite being completely human-powered, you can do quite a lot with them. ‘You drive the track yourself, which results in a workout that can increase your calorie burn by up to 20 per cent’, explains business development manager at Cranlea Human Performance, David Barnickle. ‘Due to there being no buttons to adjust the speed, the user can easily transition from a walk/jog into a flat-out sprint without any lag time.’ This lack of time waiting for the treadmill to speed up is perfect if you’re using it as part of a circuit,
reckons David, as you can simply hop on and start your run immediately. What we really love, though, is the lower impact nature of the treadmill, which is great news for anyone who suffers with bad joints but isn’t willing to sack off their running. ‘The track is made of rubber slats which absorb up to 80 per cent of the impact at foot strike, meaning it is more comfortable to run on,’ adds David.
IN A NUTSHELL: Perfect if
you want to stick to good oldfashioned running, but with the added benefits.
BEST FOR: a high-intensity way to target all the major muscle groups
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK
‘Climbing against gravity provides a natural resistance that forces energy systems to work to their maximum levels’
Sweat in style We trialled some of the best sweatwicking kit around to help you breeze through your cardio sesh comfortably.
1Reebok Spartan Pro Bra
Comfort isn’t an issue with this odour-fighting, supportive racerback bra designed to keep you dry. ❒ £21.95, reebok.co.uk
Sweaty Betty 2 Contour Workout Leggings Make cardio as intense as you like with confidence in these breathable bottoms. ❒ £55, sweatybetty.com
The Concept2 SKiErg is a really unique way to get not only your heart and lungs working hard but also to work your muscles in a way that no other cardio machine can offer. It replicates the movement of skiing – but don’t be fooled, it’ll benefit any gym-goer who’s after a serious cardio fix. ‘Skiing is a low-impact, high-calorie-burning exercise suitable for all ages and abilities,’ adds marketing manager at Concept2, David Hart. ‘You are in complete control of the resistance: the harder you pull, the faster the flywheel spins, which creates more resistance.’ Good news for anyone recovering from or prone to injury, too, thanks to the low-impact nature of the resistance and the motions involved. If you’ve reached a plateau or struggle to track
improvement in your workouts, the SkiErg could also help you smash your way to a new PB. ‘The strength of the SkiErg lies in the powerful Performance Monitor,’ explains David. ‘This gives you immediate feedback on every pull you take, as well as cumulative performance data at the end of your workout. The monitor self-calibrates for accurate results, allowing you to track your progress.’ If that’s not enough, you can also log everything online and compare your times and rankings to users across the world – a healthy dose of competition is always a good push!
The sweat-wicking fabric and open back keep you cool and dry all session long. ❒ £30, asics.co.uk
IN A NUTSHELL: Cardio,
resistance and a whole-body HIIT session moving your body in a completely different way. January 2017 | womensfitness.co.uk 39
Great vibes In need of an energy boost during the busy Christmas period? Pilates could be the answer
orking out until you’re collapsed into a heap of sweat on the floor can feel pretty damn satisfying at times. But during the party season, we don’t always have the energy or motivation to push ourselves to the max every time we hit the gym. Bootcamp Pilates instructor Lucy Thirsk, who devised this workout, reckons that’s where Pilates comes in. The slower-paced workout focuses on breath and control, and can work wonders not only to boost energy (yes please!) but
lift mood, too. With the stress that comes attached to Christmas shopping, attending parties and cramming in the rest of it, it’s certainly just what the doctor ordered. ‘An essential way to increase energy is to use the full capacity of the lungs,’ she explains. ‘One of the principles of Pilates is breathing – the more oxygen available to the body, the higher your energy levels.’ This, in conjunction with the endorphins that working out produces, will ensure you have a happy, healthy and high-energy party season. Win!
HOW TO DO IT Perform each move one after the other at a comfortable pace, following the recommended sets and reps for each.
40 womensfitness.co.uk | January 2017
Areas trained: CHEST, TRICEPS, CORE Technique ➤ Place your hands on the floor so there is a straight line from your head to your feet with your hands underneath your shoulders. ➤ Inhale and lower your body towards the floor, keeping elbows pinned to
Place your knees down on the floor for a regression
➤ Exhale to
straighten your arms. ➤ Repeat the sequence three times.
Areas trained: HIPS, GLUTES Technique
➤ Lie on your left side
of you for support.
➤ Lengthen through
your top leg and bottom arm. Inhale to prepare, exhale and push down into the floor with your bottom leg while
with your left arm under your head and legs out straight. The right hand should be positioned in front
raising the top leg up to hip height. ➤ Inhale and kick your top leg forward, exhale and draw the top leg back behind your body. ➤ Repeat 10 times
then place both feet together and raise and hold feet off the ground for 30 seconds. Lower your legs down and repeat sequence on the other side.
Brace your core to keep your lower back from overarching
Areas trained: HIPS, STOMACH, SIDES Technique ➤ Lie on your back with legs at table-top position and hands behind your head to support your neck.
➤ Inhale to prepare,
exhale and fully extend one leg and turn your upper body towards your bent leg. Inhale and centre your upper
body, exhale and swap legs and rotate your torso towards the other side. ➤ Repeat five times on each side.
SAFETY TIP Keep your neck long and be careful not to strain it
January 2017 | womensfitness.co.uk 41
EXERCISE Technique ➤ Lie on your back with bent legs, feet hip-width apart, arms by your sides. Inhale to prepare, exhale and raise both legs to a table-top position. ➤ On the next exhale, raise your head and shoulders off the mat and straighten both legs up to the ceiling. ➤ Inhale and place your hands on your left calf, exhale and lower your right leg towards the floor, inhale to pull your left leg into your body for a hamstring stretch. ➤ Exhale and scissor your legs and place hands on your right calf. ➤ Repeat five times on each leg, then return legs to a table-top position.
SAFETY TIP Only go as far as you feel is comfortable
‘An essential way to increase energy is to use the full capacity of the lungs. One of the principles of Pilates is breathing – the more oxygen available to the body, the higher the energy levels’
Areas trained: BACK, HAMSTRINGS, GLUTES, SHOULDERS SAFETY TIP
If this is too difficult, keep your arms under your forehead and perform with just your legs
42 womensfitness.co.uk | January 2017
Technique ➤ Lie face down with your forehead on the mat, legs straight, arms overhead. Lengthen through your body, engage your glutes and pull your navel towards your spine. ➤ Inhale to prepare, exhale and raise arms and legs off the mat, ensure that your head and neck stay in alignment with the rest of your spine.
➤ Inhale and lower left
arm and right leg simultaneously. ➤ Exhale and switch arm and leg, and continue with this motion. ➤ Once comfortable in the position, inhale for five counts and exhale for five counts. Repeat for five whole breaths. ➤ Lower down and then sit back onto your heels to stretch it off.
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: HANNAH FRANKSON, WMODEL.CO.UK
SINGLE STRAIGHT-LEG STRETCH
Area trained: HAMSTRINGS
GET THE LOOK
Areas trained: STOMACH, HIPS, HAMSTRINGS, LOWER BACK
CLOTHING: Adidas bra, £24.95, adidas.co.uk; Victoria’s Secret leggings; £63, victoriassecret.com
➤ Lie on your
back with legs straight, feet flexed and arms overhead. Lengthen through your body. ➤ Inhale, lift hands up to the ceiling,
exhale and begin peeling your spine off the floor, starting with your head and shoulders. Imagine pivoting over the top of the hip joint and flex forwards
trying to touch your toes. Inhale and enjoy the stretch in your hamstrings and lower back. ➤ Exhale and slightly tilt your pelvis to help begin the
process of rolling the spine back down on to the mat one vertebra at a time. ➤ Repeat three times.
Do this move gently and slowly, so you don’t strain your neck
Areas trained: HIPS, STOMACH, SIDES Technique ➤ Sit on the mat with legs bent, feet together and arms straight out behind you with your hands on the floor.
Lengthen through the spine. ➤ Inhale to prepare, exhale and slowly lift your feet and straighten legs into a V
position. ➤ Inhale and start arcing your legs down to the right. ➤ Exhale and then raise your legs
up and to the left, then back to the V position. ➤ Repeat three times in both directions.
If you feel too much pressure on your lower back, keep a bend in your knees
Areas trained: HAMSTRINGS, GLUTES, HIPS, BACK, CORE Technique ➤ Lie on your back with knees bent, feet hip-width apart and arms by your sides. ➤ Inhale to prepare, exhale and start to raise your hips, peeling your spine off the mat one vertebra at a time. The top position is the alignment of your knees, hips and shoulders. ➤ Inhale at the top,
exhale and place the spine back onto the mat one vertebra at a time. ➤ Repeat five times.
SAFETY TIP Use your core rather than your lower back
January 2017 | womensfitness.co.uk 43
EXERCISE The med ball
There’s something satisfying about going all-out on an aggressive move, like this one. Knowing it’s changing your body at the same time is the cherry on top
raining like a pro athlete is hard. But taking inspiration from their power, conviction and athleticism is a must for anyone looking to build their fitness arsenal. ‘The med ball slam uses triple
extension and explosive power simultaneously from the hips, knees and ankles,’ explains strength and conditioning trainer at Train2Win, Dan Lawrence. ‘It’s a great alternative to learning the Olympic lifts like
the clean or snatch for building fundamental athletic quality.’ And on top of that, it’s pretty satisfying after a stressful day to slam something onto the floor with all your force – we highly recommend it!
If you nail this move with every rep, expect to see huge differences in your body composition and to gain extra strength and definition in your stomach, core, back and legs. We’ll have some of that, please!
THE MED BALL SLAM
Technique ➤ Get into your normal squat position – bending at the knees, chest open with weight shifted back slightly – and pick up the ball. Be mindful here not to allow your back to round – always keep your spine in neutral. ➤ Keeping the ball close to your body, with maximum intent extend your arms up over head as you extend through the ankles, knees and hips. ➤ With all the force you can muster, slam the ball onto the floor between your feet, then repeat.
MEET OUR EXPERT
Get angry with the ball and the floor – give the slam your everything!
44 womensfitness.co.uk | January 2017
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: HANNAH FRANKSON, WMODEL.CO.UK CLOTHING: FABLETICS BRA, £30, FABLETICS.CO.UK; SARA DA SILVA LEGGINGS, £39.99, SARA-DA-SILVA.COM; NEW BALANCE 880V6, £100, NEWBALANCE.CO.UK KIT: MEDICINE BALL, REEBOKFITNESS.INFO
Areas trained: CORE, STOMACH, BACK, LEGS
EXERCISE KIT YOU’LL NEED:
• Resistance band •Kettlebell • Barbell
Half an hour to happiness We’ve all heard about the therapeutic effects of exercise – but how exactly can working out change your mood, and what kind of session gives you the best boost?
unner’s high, the happy hormone… however you refer to it, it’s well known that getting a sweat on can give you a real lift. From its ability to clear your mind, allowing your body to de-stress, to boosting the level of endorphins in your brain, taking up exercise – whether it’s yoga, running or boxing – is a no-brainer if you’re looking for a new way to get happy. But a new study from
Cognition and Emotion has revealed that the emotional effects of aerobic exercise in particular can be extremely helpful to stabilise a good mood. And there’s even better news: you only need 30 minutes of it to make a significant impact. In the study of 40 men and 40 women, which involved watching a sad film scene followed by an amusing one, findings showed that those who exercised reported fewer feelings
of sadness compared with those who didn’t. The exercise in question was 30 minutes of jogging, but any aerobic exercise can help – especially if you’re not keen on running, or your body doesn’t respond well to high-impact activities. There’s no need to go hell for leather or attempt weights that are too challenging – simply try this resistance workout at a similar intensity to an aerobic jog.
HOW TO DO IT Perform a minute of each exercise at a low to medium intensity, taking any necessary short breaks between each move. Repeat the whole circuit twice more.
January 2017 | womensfitness.co.uk 45
EXERCISE WALKING LUNGE
‘A new study has revealed that the emotional effects of aerobic exercise can be extremely helpful to stabilise a good mood’
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤ Take a large step forwards, bending both knees to about 90 degrees with your back knee
just above the floor. ➤ Extend your legs to take another step forward straight into another rep.
SAFETY TIP Keep your hips square and torso upright throughout
Area trained: CORE Technique ➤ Start in plank position on your forearms, elbows under shoulders with your body in a straight line from head to heels. ➤ Hold.
46 womensfitness.co.uk | January 2017
Keep your hips in line with the rest of your body throughout
KIT YOU’LL NEED:
• 2 x dumbbells
Areas trained: STOMACH, SIDES Technique ➤ Lie on your back with your hands by your temples. ➤ Crunch your shoulders off the floor and twist your right elbow across your body by rotating your
torso as you bring your left knee to meet it, right leg extended and hovering just above the floor. ➤ Twist the opposite way, bringing your left elbow to the right knee and
extending your left leg. ➤ Repeat fluidly without allowing your upper back or legs to rest on the floor for the entire set.
Keep your neck long – engaged but relaxed
Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES, UPPER BACK Technique ➤ Hold a dumbbell or kettlebell in each hand and walk for around 200m as fast as you can without stopping.
SAFETY TIP Keep a strong, tall posture throughout
January 2017 | womensfitness.co.uk 47
Areas trained: GLUTES, QUADS
‘Taking up exercise – whether it’s yoga, running or boxing – is a no-brainer if you’re looking for a new way to get happy’
Keep your knees tracking over your toes as you lower
Technique ➤ With feet shoulderwidth apart and toes only slightly turned out, bend at your knees and hips to lower your bottom out behind you as low as possible, keeping your heels planted. ➤ Push up through your heels back to the start and repeat.
BENT-OVER ROW Technique ➤ Keeping a bend in your knees, hinge at your hips so your upper body is at 45 degrees to the floor, holding a dumbbell in each hand with arms extended towards the floor. ➤ Squeeze your shoulder blades together as you row the dumbbells up towards your sides. ➤ Slowly lower and repeat.
48 womensfitness.co.uk | January 2017
SAFETY TIP Don’t allow your upper back to round
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: HANNAH FRANKSON, MODEL.CO.UK
Areas trained: UPPER BACK, BICEPS
GET THE LOOK
CLOTHING: Lorna Jane bra, £49, Lorna Jane capris, £69, both lornajane.co.uk; New Balance Fresh Foam 1080, £115, newbalance.co.uk KIT: Dumbbells, physicalcompany.co.uk
SAFETY TIP Don’t allow your lower back to overarch at any point
PRESS-UP ROTATION Areas trained: CHEST, TRICEPS, CORE, SIDES Technique ➤ Start in plank position on your hands. ➤ Bend your arms to lower your chest to the floor, keeping your body in a straight line
➤ Push back up
to the start, reach your right hand up to the ceiling, rotating your torso with you. Alternate sides with each rep.
Areas trained: CORE, SHOULDERS, STOMACH Technique ➤ Start standing up straight, then place your hands flat on the floor as close to your feet as
possible, bending your knees if necessary. ➤ Walk your hands forwards until you’ve reached a
straight-arm plank position. ➤ Walk them back to the start to stand up straight and repeat.
Keep your spine and neck long – don’t let your head drop out of line
January 2017 | womensfitness.co.uk 49
EXERCISE Shake it up
A protein shaker’s a protein shaker. No? SmartShake takes nutrition up a notch, helping you organise extra protein portions and supplements.
The ski slopes aren’t a catwalk, but that doesn’t mean you can’t look good on those runs – and the Method Ski Softshell Jacket will ensure you do. ►£360, sweatybetty.com
►From £5.97, bodybuilding. com
The kit, gear and accessories we can’t get enough of this month
Whether it’s a winter trek or a ski break you’ve got planned, layer up! The Vertex LS Half Zip Icon Fairisle and Leggings Icon Fairisle from Icebreaker are ideal – and super festive, too! ►£90 top, £75 bottoms, uk.icebreaker.com
Fitness trackers aren’t going anywhere. Invest in the Samsung Gear Fit2, which does all the usual tracking as well as monitoring stress levels.
Banish the bounce
You can never go wrong with a Shock Absorber sports bra, and this new bubble pattern is the perfect excuse to invest in a new one.
Exercise like the elite
Bring a pop of pattern to your next workout by rocking the Xinx Marble Leggings. They’re breathable, comfy and stylish. What more do you need? ►£80, xinx.co.uk
50 womensfitness.co.uk | January 2017
►From £4.49, watchfit.com
Fuel for fitness
Whipping yourself into shape at the gym? It’s only right your nutrition follows suit. A few Acti-Snacks in your gym bag should do the trick. ►From £1.20, acti-snack.com
WORDS: AMANDA KHOUV
The leg work
Getting fitter, making strength gains or losing weight are all much easier when you’ve got a comprehensive plan to follow. If you’ve got a goal, WatchFit will give you a plan. Easy.
EXERCISE POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰
STRALA YOGA: BE STRONG, FOCUSED & RIDICULOUSLY HAPPY FROM THE INSIDE OUT
By Shalane Flanagan and Elyse Kopecky £17.99, Waterstones You know a recipe book is going to be good when it’s written by a fourtime Olympian and world-class marathon runner (Shalane Flanagan) and a chef, nutrition coach and all-round foodie (Elyse Kopecky). Together they form the perfect partnership. Elyse is the brains behind the recipes; Shalane is the guinea pig, trying, testing, and 100 per cent backing every one. As former cross-country teammates, both women saw athletic friends misconstrue nutritional advice, obsess over calories and fear fat. On the contrary, Shalane
by Tara Stiles £14.99, hayhouse.co.uk If you love yoga, but find it hard to make it a priority, try reading Strala Yoga. Written by Tara Stiles, its main purpose is simply to make you feel good, focusing on losing stress from your everyday life. Unlike typical forms of yoga that encourage you to contort your body, Strala enforces the mantra that ‘freedom to move in your own way without the pressure of rules’ is the most important part of experiencing yoga. This book is incredibly motivational, and full of beneficial tips, plus a variety of routines, programmes and anecdotes to inspire. The only downside is that Tara has tried to put so much material in one book, so it may be a little dense for people to absorb the information in one go. STAR RATING:
RUN FAST. EAT SLOW. NOURISHING RECIPES FOR ATHLETES
reviews All the latest releases tried and tested for you by team WF
READER REVIEW ▼
App and first game free, available on iOS This app aims to bring a little fun to your interval training. Once you have created a character you can head out on your first virtual quest with your two guides Keg and Shia, select quests lasting 20-60 minutes and choose your intensity. Once you start running, your journey begins – and at times you may have to speed up to catch villains or run away from others. Each
quest is different, so it gives runners plenty of variety. The only downside is that you have to keep your phone screen unlocked for the app to work. But despite this, it wasn’t the battery drainer I was
expecting it to be. For people who struggle to commit to interval training, this is an inspired and exciting way to get a move on! STAR RATING:
Free, iOS and Android This fantastic app allows you to follow a video workout that you can personalise. Choose from a variety of workouts, including strength,
FIT FOR BATTLE
maintains that it was a good diet – including butter, olive oil and whole milk yoghurt – behind her successes, which is why she, alongside her best friend of 16 years, is now ready to share her fuelling secrets. Expect recipes for speed-boosting smoothies, breakfast burritos, salmon and sweet potato cakes, marathon lasagne and bison burgers. STAR RATING:
✰✰✰✰✰ Erica Bush
cardio, yoga and stretching. Once you’ve selected your exercise type, you don’t just simply start following a video. You can then choose the length of transition time between exercises, the length of exercise intervals, the length of rest breaks and so on. You can also listen to one of your own playlists from Apple Music or Spotify while you get your sweat on. If you struggle to find the time to go to the gym, or just prefer working out at home, then this is the app for you. STAR RATING:
✰✰✰✰✰ Sabrina Barr
January 2017 | womensfitness.co.uk 51
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WINANOVERNIGHT REVIVER BREAKFOR TWO WORTH ATRAGDALE HALL OVER Hello readers! Do you have a favourite healthy food product or drink you’d love to tell everyone about? Now’s your chance! Women’s Fitness and Health & Fitness magazines have joined forces to launch the Healthy Food & Drink Awards 2017 - voted for by you! The awards will recognise the very best food and drink products that help keep British women healthy. From cereal bars and savoury snacks to smoothies and juices, winners of the Awards will be announced in the April 2017 issues of WF and H&F. So don’t delay, vote for your top products today!
Joanna Knight & Mary Comber Women’s Fitness and Health & Fitness
Win an Overnight Reviver break for two at Ragdale Hall Nestled in the Leicestershire countryside, Ragdale Hall Health Hydro and Thermal Spa combines state-of-theart facilities with the charm of traditional Victorian architecture to create one of the most luxurious and relaxing health spas in the country. And we’re offering you the chance to win an Overnight Reviver break for two people in a Superior room at this award-winning spa, worth over £500. Your stay will include all meals and a relaxing 50-minute treatment. You’ll also enjoy unlimited use of all of Ragdale’s facilities, such as the multi-million-pound Thermal Spa, indoor and outdoor pools, and the magical underground Candle Pool, gym, tennis courts, and a full programme of exercise classes each day. Just cast your vote to be in with a chance to experience some of the UK’s best spa facilities and Ragdale’s renowned, award-winning customer service. Visit ragdalehall.co.uk or call 01664 434831 to find out more about Ragdale Hall’s spa days and breaks, including a range of specialist fitness breaks.
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Get set to party!
56 LOOK FAB IN A FLASH 58 THE 5-DAY LBD DIET 61 PARTY YOURSELF FIT 62 BURN, BABY, BURN! 66 MEET YOUR LBD MATCH
DRESS TO IMPRESS Winter’s a tricky time to keep hold of that beach body you worked so hard for – cravings for hearty comfort food and party-season bar crawls always get in the way. But with our nifty tricks and a bloat-beating Monday to Friday diet, you’ll be slipping into that slinky party outfit without the help of a pair of Spanx. Cheers to that!
January 2017 | womensfitness.co.uk 55
Simple ways to keep the pounds at bay
Have an Epsom salt bath
re you ready for a full-body reset? Christmas is fun but it’s easy to go overboard. In between shopping for gifts, enjoying a buzzing social life and coping with pre-Christmas deadlines, your usual diet and fitness regime can get lost – but that’s where we come in!
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
Those chunky winter layers may have been hiding a multitude of sins, but party season means stripping off the jumpers and slipping into your LBD – so it’s important that you feel good about your body. ‘The average person can gain up to half a stone over the festive season, and many of us find it difficult to maintain a healthy diet due to the abundance of high-calorie, indulgent foods,’ explains nutritionist and weight-loss expert Lily Soutter. We’re all for clean eating, but there’s no denying that Christmas is the hardest time to stay on the straight and narrow. Thankfully, with a few sneaky tricks and some careful planning you don’t have to push the pause button on your healthy lifestyle over the coming weeks. Instead, we reveal our top tips to beat the bulge with minimum effort. We’re talking simple tweaks to your daily routine that take minutes but will give maximum results throughout December.
A soak in the tub could help you feel lighter. Fill your bath with Epsom salts to help to reduce water bloating. ‘They are high in magnesium and sulfate, which have detoxifying properties. Both minerals absorb really quickly into the bloodstream, so when added to your bath, they help to eliminate toxins. Magnesium also helps to relax our muscles and calm our nerves, and can help to reduce inflammation and improve blood flow,’ says nutritionist for Superfood UK, Shona Wilkinson.
De-bloat for good
There’s no miracle pill for washboard abs, but making some smart food choices can make a massive difference. ‘Asparagus is a great anti-bloating superfood. It acts as a diuretic, which can help relieve water retention due to its potassium content – making it the perfect food for a flat tummy. Yoghurt is also a great tummy-tamer as it’s rich in good bacteria,’ says Lily.
You know you shouldn’t, but sometimes a Christmas drink turns into four, making you
feel rough the following morning. The best cure is to help flush away the toxins caused by alcohol. ‘In the morning, having a decent breakfast will help to replace some of the lost nutrients that your body used to detoxify the alcohol. ‘Ideally choose poached eggs, because they are rich in cysteine, which is needed to break down acetaldehyde. Add in green leafy vegetables, grilled tomatoes and wholegrain bread and load up on water,’ advises Shona.
A thriving social life means you probably won’t be prioritising home cooking, so when you do have some spare time, batch-cook so you’ll always have something healthy to reach for.’ Double up on portions and freeze leftovers for easy access when needed,’ shares Lily.
Perfect your posture
Standing up straight is a simple way to feign a slimmer figure. ‘Just standing tall works the deep postural muscles, which hold you up against gravity. Remember to lengthen up through the crown of your head and you’ll
look taller and slimmer,’ says Pilates guru Lynne Robinson.
Fill up on protein
Eating equals enjoyment, so instead of shovelling food down without a second thought try to be more aware of your eating habits. ‘Being mindful is a good way to enjoy the odd festive treat while maintaining your waistline. It will help to prevent overeating at Christmas, and it’s the best way to normalise portion control for life. Slow down and consciously pay attention to what you’re eating, as this allows your brain to register that you are full,’ says Lily.
Christmas parties are packed with temptation and while nobody wants to forgo the festive fun, a little bit of pre-party prep can go a long way. ‘Keep appetite controlled by eating little and often during the day and have protein with each meal and snack. If you’ve skipped meals/eaten insufficient protein during the day you’re more likely to feel ravenous by the evening and overindulge in salty, fatty foods and alcohol,’ explains nutritionist Dr Marilyn Glenville.
January 2017 | womensfitness.co.uk 57
Essential tips to maximise results
1FILL UP ON LIQUIDS Along with water, herbal teas are a de-bloating lifesaver and are a good addition to your daily water quota. Fennel and peppermint work as a post-dinner digestif, while nettle helps to remove water retention.
Scan the five-day diet and make a list of all the ingredients you’ll need. Scour your cupboards to check which ingredients you already have and then head to the shop to buy the others in advance.
3GET KITTED OUT
Make sure you have all the basics you need for cooking from scratch. A good set of saucepans, a high speed blender and a set of baking trays are essential.
LBD diet Shed the pounds and banish the bloat!
e’ve already shared our top slimming shortcuts for the festive season, but if you really want to up the wowfactor, try our five-day LBD diet fix. It’s aimed at detoxifying, banishing water retention and boosting skin radiance in just five days. The idea is that you start the
58 womensfitness.co.uk | January 2017
diet on a Monday and by the time the weekend arrives, you’ll feel amazing. As you know, we don’t believe in fad diets, so this plan isn’t strictly about weight loss, but more about de-bloating and sculpting your body in the right places so you look your best in your party frock. We’ve focused the diet on de-bloating foods – to get
rid of any excess water that you may be holding onto – along with fibrous foods to fill you up so you don’t feel hungry between meals. There are also a few rules to follow to ensure you get the best results. Plus, we’ve also outlined some key foods with super benefits that we’ve packed into the diet for maximum nutrition.
Your Monday to Friday
DAY 1: MONDAY Breakfast
Spicy eggs in avocado
Cut an avocado in half and scoop out the stone. Crack an egg into each avocado half and season with paprika. Bake for 15 minutes at 180°C until the egg white is set.
50g red grapes and 1tbsp cashew nuts
Steam one chicken breast and cut into pieces. Dice one celery stalk, 50g red grapes and 30g cucumber and combine in a bowl with the chicken. Add 70g Greek yoghurt and combine well. Garnish with 1tbsp chopped coriander.
A protein bar
Chickpea and kale stew
Dice ½ an onion and one garlic clove. Sauté in 1tsp olive oil and add half a sweet potato and cook until soft. Add half a tin of chickpeas, 100g kale, 2tbsp tomato purée, ½tsp cinnamon and 1tsp paprika. Serve with 30g brown rice.
DAY 2: TUESDAY Breakfast WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
Combine ¼ tsp ground ginger and a pinch of ground cloves with 50g oats. Add 120ml semi-skimmed milk and cook. Top with 2tbsp blueberries and 1tsp flaxseed.
Morningsnack 2 oatcakes with 1tbsp houmous
small can of tuna in brine with ½ a packet of watercress, 50g sweetcorn, 1 large tomato diced, 30g shredded cucumber. Dress with 1tbsp olive oil and serve with 1 small wholemeal pitta bread.
1 apple and 1tbsp Brazil nuts
1 banana topped with 1tbsp mixed nut butter
Salmon with greens
Grill 1 salmon fillet and serve with 100g steamed kale, 50g peas and 50g green beans.
DAY 5: FRIDAY Breakfast
Cauliflower patties with salad
Banana and nut butter sandwich
Grate 300g cauliflower and place in a bowl with 30g chopped mozzarella and 2tbsp chopped parsley. Beat 1 egg and add to the cauliflower mixture. Shape into patties and pan-fry until golden. Serve with a large green salad.
Two slices of wholemeal bread topped with 1tbsp nut butter and one small mashed banana made into a sandwich.
1 boiled egg and ½ an avocado
DAY 3: WEDNESDAY Breakfast Cinnamon chia pudding
Stir together 40g chia seeds, 180ml coconut milk, ¼tsp ground cinnamon and ¼tsp ground ginger. Place in the fridge overnight and in the morning add a dash of milk and top with three chopped strawberries and 2tbsp blueberries.
Two wholegrain rice cakes topped with 1tbsp cottage cheese, 10g shredded cucumber and a diced tomato
Smashed avocado and butter bean salad
Place ½ an avocado, ½ a tin of butter beans and the juice of ½ a lemon in a bowl. Mash with a fork. Dice 1 large tomato, ½ a small cucumber, 2 celery stalks and a carrot and top with the smashed avocado mixture. Top with 1tbsp coarsely chopped mixed nuts and 1tbsp chopped parsley. Toss well to combine.
sauté in a frying pan. Add 100g spinach and 2 beaten eggs. Sprinkle in 30g diced mozzarella and serve with a green salad.
Lunch DAY 4: THURSDAY Breakfast
1 wholemeal bagel topped with 1tbsp nut butter.
Protein smoothie made with 250ml semi-skimmed milk, 1 banana, 1tbsp flaxseed and 2tbsp berries
Roasted sweet potato and quinoa salad
Dice one sweet potato and bake in the oven at 180°C. Meanwhile cook 50g quinoa and combine with 4 halved cherry tomatoes, 15g shredded tomato and 2tbsp red kidney beans. Top with 1tbsp chopped parsley, 1tsp olive oil and the juice of ½ a lemon.
1 pear and 1tbsp cashew nuts
Cut 1 yellow pepper and ½ a courgette into strips and place on a baking tray with 4 cherry tomatoes. Bake in the oven at 180°C for 30 minutes. Spread 1tbsp houmous on a wholemeal tortilla. Add the roasted vegetables, fold the wrap in half, then cut into two.
Roasted veggie and houmous wrap
A small packet of plain popcorn
Spinach-mushroom omelette Halve five cherry tomatoes and
Courgetti and turkey stir-fry
Spiralise or grate one large courgette. Meanwhile sauté one onion and one garlic bulb, both chopped, 1 diced turkey breast and ½ a packet of stir-fry vegetables. Add 1tbsp soya sauce, the juice of ½ a lime and 1 chilli, finely sliced. Top with 1tbsp cashew nuts and serve with the courgetti. January 2017 | womensfitness.co.uk 59
YOUR PRETOX LBD DIET
3 foods to get party-frock ready
Lemon stimulates the digestive tract, so make sure you add lemon to water and use as a salad dressing to keep your system moving smoothly.
Up the crunch factor! Celery is ridiculously low in calories and effectively helps to reduce water retention.
A fabulous source of plant protein, quinoa is the ultimate super-grain.
Super supplements Your seasonal survival kit Everything you need to get through the party season MAGISCULPT MULTIWAY FIRM CONTROL BACK FULL SLIP
Slim your tummy with clever underwear. This pretty black slip has a mesh-lined front panel to give a gorgeous silhouette, while adjustable straps offer extra support. ►£37, marisota.co.uk
GOLDFADEN MD WAKE UP CALL
Give your skin extra TLC during the festive season with this luxury moisturiser. Rejuvenating and firming ingredients include CoQ10, alpha-lipoic acid, retinol and organic red tea to deliver intense hydration overnight. ►£75, Space NK
60 womensfitness.co.uk | January 2017
PERRICONE MD OMEGA 3 DIETARY SUPPLEMENT
There’s so much to love about this omega-3 supp. Not only does it aid weightloss and boost your mood, it also helps to promote a radiant complexion. A party season must-have! ►£82 for a 90-day supply, lookfantastic.com
M&S PURE SUPER GRAPE EYE CREAM
Free from parabens and packed with resveratrol, this eye cream brightens telltale dark circles and promotes younger-looking skin. ►£12, marksandspencer.com
Top tools to boost your weight-loss
BetterYou Multivit Oral Spray A healthy body means it’s easier to keep the weight off, and this handy easily absorbed spray contains 14 essential nutrients to keep energy levels topped up. ►£6.95, betteryou.com
Bioglan Bio Daily Cleanse Detox with this lime and mint flavoured drink, which contains aloe vera and milk thistle for a happy liver. ►£16.99, Boots
Pro-Ven 25 Billion Bacteria With four different strains of bacteria, this probiotic supplement helps to keep digestion working properly. ►£13.95, Boots stores
Party yourself fit! Make working out a social event with these fun fitness classes
taying motivated to hit the gym during the party season is harder than avoiding your chocolate advent calendar. All we want to do is head out for cocktails. So what we need are some workouts that burn off the mince pies and get us ready for the fun later in the night. Well, say no more – we have got you covered. Here’s our pick of the best fun-filled workouts to get you in the party mood this Christmas.
Love conditioning? Try Heels & Prosecco
Tribeca Studios in west London holds a late-night conditioning class with a twist – you do all the work strapped into your heels. Wearing high heels tones and builds leg muscles a lot quicker than wearing trainers, so you can enjoy a few glasses of free bubbles afterwards, guilt-free! This is the perfect start to your night out – you can perfect your dance
moves, get your feet ready for your heels and drink some fizz in the process! ►Five classes for £45, tribecastudios.co.uk
Love cardio? Try Clubbercise
If Christmas has got you in the mood to go partying but the angel on your shoulder is telling you to do some sweating first, this is the perfect solution. Clubbercise at Virgin Active is set in a dark room and combines clubbing and exercise with glow sticks, contemporary chart toppers and dance aerobics. Tone up and burn up to 500 calories with this energy-infused class. It’ll get you pumped to hit the real dance floor later on in the night. Sign us up! ►Free for members, virginactive.co.uk
Love classes? Try a circus workshop
Yes, you read that right. You can join the circus in the centre of London and experience the benefits of acrobatics, balancing, stilt-walking and juggling. Plus, it’s a great way to bond with friends. Learn skills you have never tried before while getting a workout – it all sounds like a blast to us! ►From £75, nationalcircus.org.uk
WORDS: SASHA MORRIS PICTURES: SHUTTERSTOCK
Love spin? Try Glow
Spin is always a tough workout, no matter what mood you are in. So what you need is something to distract you while you work those leg muscles. Step forward Fitness First’s Glow – a spin class with a little something extra. Using a velobell (a handweight that
glows under UV lights) Glow gives you a proper full-body workout along to your favourite anthems. This class will fill you with endorphins in no time, getting you in the mood for a glass of wine and round two at your local bar. ►Free for members, fitnessfirst.co.uk
Love trampolining? Try Clubtastic
Everyone loves a trampoline, whether it is at the local gym or in your pal’s garden. But Clubtastic in Gloucestershire takes trampolining to a whole new level. Boasting over 90 trampolines, a dodgeball court and a foam pit, it is the ultimate heaven for trampoline lovers. On top of that, a night session at Clubtastic also offers music, lights, lasers and mirror balls for the perfect party experience. Work up a great sweat doing something fun with your friends. ►£15 for two hours, jumptastic.uk
Love yoga? Try Planet Manna
Yoga is great for calming your mind and releasing tension from your body – but perhaps not getting you in the mood to party. But that is about to change – Planet Manna has arrived. A yoga festival with DJs, dancers and classes provided by meditation experts, it’s a day packed with fun sessions. Best of all, you’re provided with food and massages to unwind with after. These festivals are held on Pergola rooftop in Battersea, London, so you get the chance to socialise with views of London’s skyline. Sounds perfect! ►£48, planetmanna.com
Love to dance? Try Cheerobics by Zoo Riot
Come on – we’ve all watched Bring it On and thought about how fun it would be to be a cheerleader. Well, now you can be! Cheerobics is really fun and can burn up to 700 calories in just one class. The routines make a great warm-up for when you want to hit the dance floor later in the evening. ►£8 for non-members, zooriot.co.uk January 2017 | womensfitness.co.uk 61
Burn, baby, burn! Want your best body ever this party season? Take your workout to the next level with this ultimate fat-burner
f you’re ready to hit the festive party season with newfound confidence, then it’s time to take yourself out of your comfort zone. After all, there’s no change without challenge, right? This workout is designed
to elevate your metabolism, create an after-burn effect and build lean, fat-blasting muscle tissue. Go all-out, using weights that really challenge you – and once you’re done, really make sure you’re done with a sprint finisher.
62 womensfitness.co.uk | January 2017
KIT YOU’LL NEED:
• Kettlebell • Medicine ball • 2 x dumbbells
Areas trained: GLUTES, HAMSTRINGS, QUADS, BACK, CORE Technique ➤ Bend at the hips and knees and take hold of a dumbbell on the floor in front of you. ➤ Explosively extend your body, driving
the dumbbell towards the ceiling using the momentum generated. ➤ Lower and repeat, alternating arms with each rep.
Don’t let your back round as you lower
HOW TO DO IT Perform 45 seconds of each move in circuit 1 at high intensity, with 15 seconds’ rest between each. Repeat for the recommended sets for your level. Once all sets are complete, rest for two minutes and repeat for circuit 2. Once all sets are complete, move on to the finisher. Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets
LUNGE WITH TWIST Areas trained: GLUTES, QUADS, SIDES, CORE
Technique ➤ Holding a medicine ball in front of your chest, take a large step forwards and bend both knees to about 90 degrees with the back knee just above the floor. ➤ As you do this, twist your upper body to the side of the front leg,
bringing the medicine ball with you. ➤ Push back up to the start and repeat on the opposite side. Alternate sides for each rep.
SAFETY TIP Keep your torso upright throughout
Areas trained: SHOULDERS, TRICEPS, GLUTES
Technique ➤ Holding a dumbbell in each hand in front of your shoulders, palms facing in, bend your knees to squat down a little. ➤ Extend your body upright while using the momentum to help to push the dumbbells towards the ceiling. ➤ Slowly lower and repeat.
Don’t let your lower back overarch as you push up
January 2017 | womensfitness.co.uk 63
PARTY-DRESS PLAN PLYO PLANK
Areas trained: CORE, SHOULDERS Technique ➤ Start in a high plank with feet together and hands directly under your shoulders. ➤ Explosively push up off your hands and feet and take them both out wide. ➤ Do this again to take them back to the start and repeat.
SAFETY TIP Try to keep your entire body moving together throughout the exercise
KETTLEBELL SWING Technique ➤ Hinge at the hips, drive your bottom out behind you and bend the knees to take hold of a kettlebell in front of you by the handles. ➤ Drive the bell backwards
through your legs, then extend your hips and knees to drive the bell up to shoulder-height. ➤ As the bell drops back down, hinge at your hips and knees again to repeat in a fluid motion.
Use the momentum created by your lower body to generate the swing – don’t ‘muscle’ the kettlebell up with your arms
Areas trained: STOMACH, QUADS, GLUTES, CORE Technique ➤ From standing, jump up as high as you can, tucking your knees into your chest. ➤ Land softly and repeat.
Jump straight into the next rep as soon as you land for more of a challenge
64 womensfitness.co.uk | January 2017
WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: HANNAH FRANKSON, WMODEL.CO.UK CLOTHING: ASICS BRA, £25, ASICS.CO.UK; ADIDAS LEGGINGS, £41.95, ADIDAS.CO.UK; REEBOK CROSSFIT NANO 6.0, £89.95, REEBOK.CO.UK KIT: DUMBBELLS, PHYSICALCOMPANY.CO.UK; MEDICINE BALL, REEBOKFITNESS.INFO
Areas trained: GLUTES, LOWER BACK, HAMSTRINGS, CORE
Areas trained: CHEST, TRICEPS, CORE Technique ➤ Start in a high plank with hands just wider than shoulderwidth and feet slightly separated. ➤ Bend your arms to lower your chest towards the floor. ➤ Explosively push up by extending your
arms, taking yourself high enough away from the ground to perform a clap before placing your hands back to the start to go straight into another rep. Ensure your hips stay in line with the rest of your body throughout.
‘This workout is designed to elevate metabolism, create an after-burn effect and build lean, fat-burning muscle tissue’
If this is too difficult, try it with hands on a raised surface (like a bench)
Want to make the most of your fat-burning efforts? Try this simple sprint sequence after your workout to really boost the fat-burn.
Areas trained: CORE, TRICEPS Technique ➤ Start in plank position on your forearms, with your body in a straight line. ➤ Come onto your hand on one side, then the other. ➤ Go back down to your forearm on the side you started with, then the other. ➤ Repeat fluidly.
Try not to let your hips shift too much from side to side
1-minute jog – comfortable pace 30-second sprint – as fast as you can 30-second jog – comfortable pace 45-second sprint – as fast as you can 45-second jog – comfortable pace 1-minute sprint – as fast as you can 1-minute jog – comfortable pace 45-second sprint – as fast as you can 45-second jog – comfortable pace 30-second sprint – as fast as you can 30-second jog – comfortable pace
January 2017 | womensfitness.co.uk 65
Meet your LBD match Add these moves to your workout to target those areas on show in your party outfit
THE DRESS: BODYCON The move: GLUTE BRIDGE WHY? No dress shows off your derrière like a bodycon, and no move targets the bum like a glute bridge. Try it weighted for serious glute gains.
Technique ➤ Lie on the floor with legs bent, feet close to your bottom. ➤ Raise your hips up as high as you can. ➤ Lower.
Keep your arms to your sides for stability
THE DRESS: SLEEVELESS
The move: PRESS-UP RENEGADE ROW
WHY? It combines both a push and pull upper body exercise, which means that your triceps and biceps get the royal treatment. The core work is a bonus!
SAFETY TIP Keep your hips square as you row
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Technique ➤ Start in a high plank position with a dumbbell in each hand, then bend your arms to lower your chest to the floor, elbows moving behind
you rather than out to the side, body in a straight line throughout. ➤ Push up to the start, then row one dumbbell up to your side. Lower then repeat on the other side.
KIT YOU’LL NEED:
• Kettlebell • 2 x dumbbells
THE DRESS: BACKLESS The move: BENT-OVER ROW WHY? Baring the back calls for the bent-over row – an old but gold move to target the muscles in the back. Be sure to squeeze those shoulder blades tight with each row to really maximise the results.
➤ Keeping a bend in
the knees, hinge at the hips so your upper body is almost parallel to the floor, holding a dumbbell in each hand with arms extended towards the floor. ➤ Squeeze your shoulder blades
SAFETY TIP Don’t let your upper back round
together as you row both the dumbbells up towards your sides, before slowly lowering.
THE DRESS: CUT-OUT
The move: 3-POINT RUSSIAN TWIST WHY? You’ll feel far more confident showing off your whittled waist knowing you’ve been putting in the time with this challenging core, obliques and abs move. Technique ➤ Sit on the floor holding a kettlebell or medicine ball close to you with feet hovering above the floor and upper body
➤ Twist your upper
body to the left, bringing the kettlebell towards the floor, then twist the other way to reverse the movement. ➤ Now extend your body without letting your arms or legs touch the floor, taking the kettlebell overhead to the floor behind you. ➤ Return to the start position.
SAFETY TIP Brace the core to prevent any pressure on the lower back
THE DRESS: MINI
The move: JUMP SQUAT WHY? There’s no need to rely on fake tan, heels or anything else to look pin-perfect this season. The jump squat’s already got you sorted – the jump even gets your calves working way harder than a regular squat.
possible while keeping your heels planted. ➤ From this position, jump up as high as you can, then land softly.
SAFETY TIP Make sure your knees track your toes and don’t collapse inwards
Technique ➤ Bend at the knees and hips to lower your bottom out behind you. Go as low as January 2017 | womensfitness.co.uk 67
Features 70 Fitness heroine 71 Christmas gift guide 75 25 days of great health 80 Prints Charming
And yes, we mean literally. Take a tip from our 25 Days of Great Health feature and turn your festive duties into a workout. ‘Cycle to the shopping centre, then walk around the whole floorspace, window-shopping, before making any purchases,’ says fitness consultant Dean Hodgkin. Find more cheeky tips like this on p75 – and, for gift inspiration, find our must-buys on p71.
January 2017 | womensfitness.co.uk 69
FEATURES ‘We’rethe pioneersof women’s cliffdiving’
F lippi n’ im pressive!
Ce silie is a former gy m na
WF catches up with cliff diver Cesilie Carlton liff diving: the sport that sees participants propel themselves from a minimum of 20 metres, and then free-fall, twisting, turning and tumbling, towards the water. The act takes a mere three seconds, yet divers reach speeds in excess of 85kph. With no protection, safe execution lies purely in the diver’s concentration, skill and control. Why do they do it? How do they do it? We chatted to Cesilie Carlton, one of America’s highest ranking female cliff divers, to talk about one of the most extreme sports in the world.
How did this all start? First, I started as a swimmer and then I begged my parents to go to gymnastics. I was a pretty high-level gymnast – I was level 10 and went to Nationals – but I got tired of it, of doing five hours a day every day. So I decided to try diving. Going from gymnastics is a pretty easy switch; I already knew how to flip so it was just changing it to going head first. What inspired you to transition from regular diving to cliff diving? I started a show in 2009 at House of Dancing Water, in Macau, and they
G E T I N V O LV E D To find out more about cliff diving, visit redbullcliffdiving.com
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The sport has so much to do with confidence – how do you maintain this? For me, my mum has always been my number-one fan so she always keeps me pretty confident. My husband also always has my back, so he boosts my confidence. Even when I’m nervous about things, he’ll be like, ‘No, you know how to do this!’ So I think a lot of the time, it’s the people around me.
through this?!’ And then you get here and things go well - or even if things don’t, it’s still such an amazing experience. They claim that we’re the pioneers of women’s cliff diving. There’s such a great group of girls that we’re diving with, that energy and everybody feeding off each other is great. So after all that you’re like, ‘OK, this is why I do it.’
Aside from the height, how does cliff diving differ from regular diving? The mental aspect for sure is a huge thing in cliff diving. You have to be able to overcome your brain telling you no. So it’s getting over that aspect of your body saying, ‘What the hell are you doing? You should not go off this!’ and doing it anyway.
Have you ever had any dives that have gone pear-shaped? I’ve definitely had dives that have gone wrong – I’ve landed head-first from 20m before [unlike regular divers, cliff divers should land feet-first due to speed and force] and that was definitely not what I wanted to do, and something I never want to do again! Luckily I just walked away with bruises but I guess I come from pretty hardy stock – I mean, I went from head-first from 20m to doing two shows later that day. I was black and blue but besides that I had no problems. But it does shake your confidence.
Cliff diving’s certainly growing in popularity... It’s amazing – there’s no reason why it shouldn’t! It’s as extreme as Motocross, and they have such a huge following so hopefully we’ll get there. I think we’re limited, though. Especially as women, we haven’t had too much coverage. But it’s getting better each year – I think as the coverage gets better the interest in the sport will just grow.
How do you deal with nerves? You just have to turn the brain off. Once you step up to the end of the platform, it’s time to go – you can’t doubt yourself because as soon as you do that, things go wrong. So you’ve got to get up there, turn your brain off and rely on your body to know what it’s doing.
Your sport is so dangerous – do you ever think about this? Everybody always asks me at competitions if I’m excited. I am excited, but I’m also nervous – because whether you’ve been learning that dive for one month or six months, you still always ask yourself, ‘Why do I put myself
had a high dive there. We did a tank show and they had a ladder that you could take up a couple of increments at a time. One day I was like, ‘I’d like to try.’ So I started doing it in the show there. In 2013 they had the world championships in Barcelona and I competed - my first competition - and won. What do you love most about the sport? I definitely love the friendships we all have in the sport. It’s pretty amazing how the girls back each other. I like the adrenaline: you get up there and you’re scared out of your mind, but then you hit the water and you know that the dive went well. It’s an amazing experience.
Where is your favourite cliff diving spot? I really enjoyed the Azores because it’s beautiful there, but I would definitely say that my favourite spot would have to be Texas, because it’s where I’m from. My family goes to the competition, and it’s the only time they come and see me do what I do. And the crowd in Texas is amazing. What’s next for you? I’ll just keep going until I get too old and have to stop! I’m 35 already, so we’ll just see where it takes me.
WORDS: ERICA BUSH PICTURES: REDBULLCLIFFDIVING.COM
The Christmas gift guide Shopping just got a whole lot easier. You’re welcome!
n need of some gift-spiration this festive season? It’s easy to become overwhelmed with all the ideas out there, and even more so when it comes to shopping for that tricky-to-buy-for auntie or indecisive sibling. But Christmas shopping needn’t be all crowded shops and hard decisions. Whether you’re buying for your sister or granny, a gym bunny or a beauty buff, we’ve cherry-picked a selection of Christmas gifts to keep everyone happy. Merry shopping!
January 2017 | womensfitness.co.uk 71
Under £25 Soak it up
The soothing Clean Beauty Co Well Earned Soak, with lavender, Epsom salts and frankincense is perfect for muscular aches. ❒ £20, cleanbeautyco.com
This bamboo-fabric BAM Luxe Infinity Scarf in Pine Marl will keep necks warm in the cold and is unbelievably soft. ❒ £22, bambooclothing.co.uk
Cringy Christmas jumpers are best left under the tree – but this Jolly jumper from Sugarhill Boutique deserves to be opened. ❒ £44, sugarhillboutique.com
The Yankee Candle Festive Cocktail is the gift that keeps on giving. ❒ £21.99, yankeecandle.co.uk
Set your goals
This Lululemon H2Om waterbottle is the ideal yoga companion, with a silicone sleeve to protect the glass. ❒ £25, lululemon.co.uk
Time for tea
The Kikki.k Thrive Journal in collaboration with Arianna Huffington is perfect for someone who loves to track their goals. ❒ £21, kikki-k.com
Shopping for a tea-lover? Serve up some style with this Moroccan Tealeidoscope Iced Pale Pink Cup and Saucer set from T2. ❒ £25, t2tea.com
Who doesn’t love Christmas crackers? Especially when they have a lovely bottle of Moët’s rosé Champagne inside. Add a little luxury to your Christmas dinner with this Moët Mini Cracker. ❒ £19, Harvey
The Booja Booja Hazelnut Truffles come in a handpainted box and are made with organic ingredients. ❒ £19, ocado.com
Invisibobble hair ties hold hair in place without leaving a kink. Check out the new range of metallic colours. ❒ £3.95, feelunique.com
Find your inner zen
After a beginners’ yoga mat? Look no further than the grippy Yogamatters Sticky Yoga Mat. ❒ £17, yoga matters.com
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Add a little sparkle to someone’s make-up collection with this uber-cute Best of Brushes Metals Collection from Lottie London. ❒ £28, Superdrug
Ready, set, go!
This stylish Under Armour Training Heat Gear Amour Racing Tank will win over any fitness fan. ❒ £20, underarmour.co.uk
With a brushed gold polka dot design, gold dividers and customisable tabs, this gorgeous Pause Guld Personal Planner from Kikki.K will inspire organisation. ❒ £45, kikki-k.com
Forget dodgy key-rings and mini screwdrivers – this Christmas cracker from Jo Malone is one worth pulling. ❒ £33, jomalone.co.uk
Treat your loved one to a Superior Pampering Day for two at a range of UK venues. ❒ £99, buyagift.co.uk
Pack up in style
Fab and fruity
Add some flavour to your friend’s living room with this vibrant Strawberry Silk Cushion from Silken Favours. ❒ £95, silkenfavours.com
The Sweaty Betty Luxe Gym Bag has oodles of room for all the essentials. ❒ £95, sweatybetty. com
A scents-ible gift
Fill a home with sweet pea and jasmine with this diffuser set from Ecoya. ❒ £45, johnlewis.com
You can never have too much activewear. Enjoy a gift from you to you with these Phoebe Tights from Björn Borg. ❒ £35, prodirect running.com
Cut a dash
Time to train
The Asics FuzeX TR will take your fitness buddy’s training to the next level. ❒ £95, asics.co.uk
These Live Every Day leggings from Every Second Counts offer both comfort and style. ❒ £96, everysecondcounts.co.uk
Gadget geeks will love the new fitness tracker Fitbit Flex 2. ❒ £79.99, fitbit.com
Caffeine doesn’t come classier than when it’s from Lavazza’s Minù Glam Gold. ❒ £75, lavazzamodomio.co.uk
Shopping for a keen yogi? Give them a ‘Yoga in the Walkways’ Experience from Tower Bridge Exhibition. ❒ £40, towerbridge.org.uk
Filled with four exclusive festive colours, we don’t even mind that this Candy Cane from Nails Inc. isn’t edible! ❒ £25, nailsinc.com
We love this Sunny Strappy Bra in Agave from Alo Yoga ❒ £41, thesportsedit.com
Polaroid’s Zip Bluetooth Mobile Printer lets you relive special moments. ❒ £99.99, argos.co.uk
Pretty little thing
Sport the look
The hoodie from Adidas x Stella McCartney is nice and snug, made with soft French terry. ❒ £89.95, thesportsedit.com
This gold-plated Mirabelle Simple Bangle adds a touch of class to any outfit. ❒ £72, mirabelle jewellery.co.uk
January 2017 | womensfitness.co.uk 73
FEATURES Foodie find
Boasting a generous selection of local cheeses, biscuits, cured meats and tipples, The Cheese Shed’s Abundance Hamper is the perfect pressie for a foodie. ❒ £145, thecheeseshed.com
If you can’t wear gold sparkly trainers at Christmas, when can you? These Adidas x Stella McCartney Ultra Boost’s make a precious pressie. ❒ £169.95, thesportsedit.com
Fun in the sun
Proven to reduce hair breakage by 50 per cent and up shine by 20 per cent, Ghd’s Platinum Styler is a beauty-bag must. This gift set comes with a hairdryer too! ❒ £195, ghdhair.com
Chasing some winter sun? These Volition sunnies from Nike Vision will help you catch those rays in style. ❒ £120.95, smartbuyglasses.co.uk
See in the new year in style as this Farer Meakin watch strikes midnight. Happy New Year! ❒ £350, Selfridges
From the iconic Cleanse & Polish Hot Cloth Cleanser to the holy-grail Superskin Overnight Mask, this Botanical Beauty Box from Liz Earle is a delight. ❒ £200, uk.lizearle.com
Music to our ears
These Solo2 Wireless headphones from Beats by Dre go hand in hand with an active lifestyle, offering unrivalled sound to get you in the zone! ❒ £269.95, apple.co.uk
Add a little chic to any interior with these Origami Candle Holders from Diptyque Paris. ❒ £110, diptyque paris.co.uk
Bag it up
The MerinoLOFT Helix Long Sleeve Zip from Icebreaker makes an ideal winter running companion. ❒ £170, uk. icebreaker. com 74 womensfitness.co.uk | January 2017
WORDS: SABRINA BARR, ERICA BUSH
Heading from gym to bar has never been easier – or more stylish – than with this multi-tasking Reese Tote Bag. Practical enough to store kit, fashionable enough to create some serious handbag envy. ❒ £135, thesportsedit.com
25 days of great health
Up your wellbeing game this festive season with our advent calendar of advice
ecember is here and Christmas fever is in full swing. The festive season may be a wonderful time of year, but with its onslaught of excess, your health can take a battering. A study by supplement company Healthspan revealed that nine in 10 people admit to consuming more food and drink at Christmas than at any other time of the year. We want to help you get through the next few party weeks without adding to your middle or compromising your health, so hereâ€™s a guide to upping the damage control to keep you looking fabulous right through the party season all the way to Christmas Day.
January 2017 | womensfitness.co.uk 75
Christmas countdown DAY 1: Tame your tummy
The festive season screams cocktails and canapés, but increased alcohol consumption can mess with your delicate gut flora. Pop Bio-Kult’s Probiotic Multi-Strain Formula (£15.95, Boots) to calm tummy woes.
With fab weight-loss benefits thanks to its ‘good fat’ content, a spoonful of the Groovy Company’s Organic Coconut Oil (£4.99, Ocado) should be part of your routine.
Looking for a clean eating snack? Whip up a batch of raw peanut butter truffles. All you need is 125g peanut butter, 3tbsp honey, 3tbsp oats, 1tsp Udo’s Choice Beyond Greens Powder (£24.99, udoschoice.co.uk), six dried apricots, chopped, and some chia seeds. Mix together the peanut butter and honey, add the Beyond Greens powder, apricots, chia seeds and combine. Add the oats and roll into balls. Coat in chia seeds, Beyond Greens, cacao powder or cacao nibs and place in the fridge until set.
DAY 3: Stay away from salt
DAY 7: Stop weighing yourself
DAY 2: Take a spoon of coconut oil
A generous sprinkle here and there can result in water retention, so step away from the salt shaker and flavour food with lashings of herbs instead.
Quit stepping on the scales, as the number you see isn’t the most accurate measure of how you look. Check yourself out by just seeing how your clothes fit you instead.
DAY 4: Say no to sugar
DAY 8: Help your liver
Noshing on sugary foods leads to weight gain so try to cut back on the sweet stuff and you’ll find you instantly have more energy.
DAY 5: Boost vitality levels
A Vogel’s Vitality Essence (£4.85, avogel.com) is the perfect prescription either before or after a big night when energy levels need picking up. The formula combines the flower essences of hornbeam, olive, damsons, wild rose and more.
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DAY 6: Snack smart
Your liver is in charge of processing toxins so if you’re planning a big night out, pop Healthspan’s Milk Thistle (£8.95, healthspan.co.uk) the night before and the morning after to support your liver.
DAY 9: Plate up
Think about how you balance your plate. Nuffield Health’s nutritional therapist Emma Cockrell recommends the following: ‘Half of
‘Youcanturnbuying presentsintoareally effectiveworkoutby walkingorcyclingtothe shoppingcentre.Thenwalk thewholeofthecentre floorspace,windowshopping,beforemaking anypurchases’
your plate should be non-starchy vegetables, a quarter of the plate protein, and to support weight loss, slightly less than a quarter of the plate should be high-carb foods, such as wholegrains and starchy vegetables.’
DAY 10: Chug back water before eating
Drink a large glass of water before a meal to fill up faster and avoid overeating.
DAY 11: Go for a walk
Go for a leisurely 20-minute stroll after meals to help aid digestion.
DAY 12: Finish your workout on a high
Crank up your cardio regime with a sprint on the treadmill at the end of a run to burn extra calories.
DAY 13: Eat more fibre
Fibre is key to filling up, so make sure you start the day with a fibrous breakfast that contains no less than 8g of fibre. Think oats with banana and chia seeds.
DAY 14: Go green
Your busy social calendar could see your energy levels take a nosedive, so pep yourself up with Forza Greens with Benefits Everyday Energy Powder (£13.99, forzagreens.com). Sprinkle the
potent blend of greens with cherry, beetroot, pomegranate and goji berry onto cereals, yoghurt and salads to keep you on top form.
DAY 15: Get fit
Turn a shopping spree into a workout. ‘You can turn buying presents into a really effective workout by walking or cycling to the shopping centre. Then walk the whole of the centre floorspace, window-shopping, before making any purchases,’ recommends fitness consultant Dean Hodgkin.
DAY 16: Drink lemon water
Make it a ritual to start the day with a cup of hot water and lemon to improve liver function, kickstart your metabolism and increase vitamin C levels.
DAY 17: Moisturise skin
Skin’s night-time needs are different from the daytime ones, and Antipodes Organic Avocado Pear Night Cream (£33.99, antipodesnature.com) ticks all the boxes. Developed to stimulate collagen production by up to 92 per cent and recharge skin with fatty acids and vitamins A and C, it’s a December must-have!
DAY 18: Enjoy a healthy treat
Rushing out the door? Grab Rude Health’s new Sweet Potato & Cacao bar (£1.19, rudehealth.com).
January 2017 | womensfitness.co.uk 77
Dates, sweet potato and cacao create a fudgy brownie bar that won’t derail your diet!
DAY 19: Dance the night away
Dancing is a fun way to stay fit. ‘Keeping moving is great for topping up fitness levels. It can be anything from dancing around the Christmas tree with the kids to rocking the dance floor at your office party,’ advises managing director of PT course provider beabetteryou courses.co.uk, Simon Bubb.
DAY 20: Drink with a difference
Feeling a little worse for wear the day after the night before? Rehydrating your body is the number-one hangover cure and we rate Nopal Cactus Water, (£1.69, trunopal.co.uk) to get us back on fighting form.
DAY 21: Clear up your complexion
Ditch your five-a-day for seven-aday and go heavy on veggies like leafy greens and water-rich celery and cucumber.
DAY 23: Get lippy
There’s nothing like a slick of lippy to make you feel like a new woman. We love Benecos’ vegan-friendly and chemical-free Lipstick in Watermelon (£6.95, benecos.co. uk) to amp up your outfit.
DAY 24: Make time for tea
Have a cuppa! We Are Tea’s Svelte herbal tea (£3.49, Sainsbury’s) contains yerba mate, an appetite suppressant, detoxifying nettle and dandelion root, and tummycalming fennel and ginger.
DAY 25: Eat Christmas dinner!
Christmas is here, and we’ve got some good news to share with you. Your roast dinner has lots of health benefits. Turkey is a lean source of protein, Brussels sprouts are packed with detoxifying compounds, and roast carrots, parsnips and potatoes are all good sources of antioxidants. Eat up!
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
This is the busiest party week of December, so ensure your skin is prepped before you head out with these Yes to Sheet Masks (£2.49, Boots stores). Formulated with key ingredients like aloe vera, green tea and ginger to target different skin concerns, simply pop onto skin for a rejuvenated and clear complexion.
DAY 22: Eat more fruit and veg
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from just £17.99 This Christmas help someone hit the ground running with a healthy new lifestyle in 2017 with an amazing value gift subscription to Men’s Fitness, Women’s Fitness or Health & Fitness from just £17.99.
Healthy living for today’s hectic lifestyle. Guides and advice on losing fat, gaining energy and building strength.
6 months: £19.95 or 12 months: £39.99
Women’s Fitness covers the latest in diet and ﬁtness helping for looking fab and staying in amazing shape.
Part personal trainer, part life coach, Health & Fitness is the best read for staying healthy and happy.
6 months: £17.99 or 12 months: £39.99
6 months: £17.99 or 12 months: £39.99
To order online, visit
magazinedeals.co.uk/ﬁtnessxmas or call 0844 844 0053 using offer code P1701PXL Calls will cost 7p per minute plus your telephone company’s access charge
Seen in print
● Crop top, £32, Mink Pink ● Leggings, £35, Nike
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CHARMING Add some ï¬‚air to your workout with gorgeous patterns in the prettiest hues
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Seen in print
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Opposite page ● Bra, £24.95, Adidas ● Top, £55, SixtyNinety ● Shorts, £25, Björn Borg ● Trainers, £40, Zakti This page ● Top, £75, USA Pro by Matthew Williamson ● Shorts, £34.95, O’Neill ● Trainers, £110, Nike
January 2017 | womensfitness.co.uk 83
Seen in print
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Opposite page ● Top, £140, USA Pro by Matthew Williamson ● Hotpants, £39, Charli Cohen ● Wedge trainers, £50, Zakti This page ● Top, £60, Sweaty Betty ● Leggings, £120, USA Pro by Matthew Williamson ● Bag, £250, Monreal London
January 2017 | womensfitness.co.uk 85
Seen in print
● Bra top, £55, Falke ● Leggings, £118, We Are Handsome
Adidas adidas.co.uk Björn Borg prodirect running.com Charli Cohen charli-cohen.com Falke falke.com Mink Pink figleaves.com Monreal London monreallondon.com Nike nike.com O’Neill oneill.com SixtyNinety sixtyninety.com Sweaty Betty sweatybetty.com USA Pro by Matthew Williamson flannels.com We Are Handsome wearehandsome.com Zakti zaktiactive.com
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HAIR AND MAKE-UP: ALISHA BAILEY PHOTOGRAPHY: SIMON TAYLOR STYLING: JOANNA KNIGHT, ERICA BUSH MODEL: NADIA, MOTMODEL.COM
HEALTH 88 Shake up your wake up!
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
DON’T WORRY, BE APPY
Given that one in four people will experience a mental health problem at some point, it’s good to know that extraordinary advances have been made in alleviating symptoms. An NHS study at Self Help Manchester has found that 68 per cent of patients suffering from mild to moderate depression and anxiety were on the road to recovery after using a digital sleep app such as Big Health’s Sleepio. Sleepio uses digital CBT methods, which ‘let you access treatment regularly at any time and place’, says Colin Espie, co-founder of Big Health and professor of Sleep Medicine at the University of Oxford. How’s that for turning your bed into a therapist’s couch? l Available for iOS
January 2017 | womensfitness.co.uk 87
‘Morning exercisers have more efficient sleep cycles, they tend to sleep longer, and they tend to get more anabolic “deep sleep” than afternoon or evening exercisers’ 88 womensfitness.co.uk | January 2017
Shakeup yourwakeup! Waking up feeling groggy? Learn how to sleep smarter with our helpful tips
an you remember the last time you woke up feeling refreshed? If the answer’s no, then you’re probably not getting enough sleep. DW Fitness Clubs recently polled 1,500 UK residents to find out how frequently they have a good night’s rest. The studies discovered that only 14 per cent of adults get the recommended seven to nine hours of sleep every night. This means that 86 per cent of us are walking around like zombies every day, which is obviously not ideal. As tempting as it is to stay out late, it isn’t fun trying to be productive when you’re on the verge of falling asleep at your desk. Trying to have a decent amount of sleep is even harder during party season. No one’s saying don’t go out and enjoy yourself – there’s no way we’d be that mean! However, it is possible to curb your bad habits. Bestselling author and nutritionist Shawn Stevenson taught himself how to optimise his fitness, health and wellbeing with a better sleep routine when a
degenerative bone disease prevented him from becoming a professional athlete. ‘When I made some changes to my lifestyle that radically improved my sleep, it was almost unbelievable how quickly my health improved,’ says Shawn. He overcame the odds and wrote Sleep Smarter so his incredible story could inspire others to also reach their full potential. There are many factors that can prevent you from having the best night’s sleep possible, such as the time of day that you exercise, using technology just before bed, and stress. With that in mind, here are some ways that you can learn how to sleep smarter and change your life for the better.
Figure out what’s wrong
There could be a number of reasons why you’re not sleeping well. These could include things like sleeping in a room that’s too warm, exercising too late in the evening or drinking too much caffeine. However, there’s a possibility that the reason for your inability to have a
restful sleep could be due to a chronic sleep disorder. ‘A chronic sleep disorder is one that has been going on for at least four to six months,’ explains leading sleep expert Dr Helen Nightingale. ‘Your sleep will be impacting on your life in terms of work and normal everyday performance.’ One of the methods Dr Nightingale uses with her patients to help them reset their sleeping patterns is by using an Alpha-Stim cranial electrotherapy simulation device. If you believe you may have a chronic sleep disorder, it could be helpful to consult a doctor to see what treatments they believe will work best for you.
Relax your mind
One of the hardest things to do in this day and age is to switch off completely. If we’re not waiting for that work email, we’re checking to see who’s confirmed on Facebook that they’ll be attending our Christmas bash, or we’re waiting for that reply on Tinder. It doesn’t ever stop. However, if you clear your mind, you’d find falling asleep a lot easier. ‘There are techniques you can
January 2017 | womensfitness.co.uk 89
HEALTH try to help you wind down, such as taking a warm bath, reading a good book or meditating,’ says Dr Adam Simon, chief medical officer at pushdoctor.co. uk. ‘Everyone responds to different things – the trick is to find what works and make it part of your evening routine.’ So, whether relaxing your mind means taking a bubble bath with a rubber duck bobbing on the water, having a snuggle with your dog or attempting to meditate without getting the giggles, do it! If it works, it’s a winner.
Lists, lists and more lists
Another way to set your mind free of any straggling thoughts is to jot them down. Sometimes it can be difficult trying to organise the many thoughts that whizz around your mind all day. It’s a wonder how they can all fit in your brain at once. Writing all of your thoughts out in concise lists sounds like too easy a method for achieving better sleep, but it really does work. You won’t be worrying about when the rent is due, as you’ll have the deadlines clearly
mapped out on paper. Forget fretting about all the ingredients you need to buy for that Christmas lunch you wish you hadn’t offered to cook – there they are, all written down ready for you to check when you head to the supermarket. You can fall asleep peacefully, reassured that anything worth remembering won’t be forgotten.
Do you ever find yourself feeling jealous of anyone who can muster the energy to go for an early morning run? It seems pretty impossible when in actual fact, exercising earlier in the day can help you sleep better, resulting in more energy on the whole. ‘A study conducted at Appalachian State University found that morning exercisers have more efficient sleep cycles, they tend to sleep longer, and they tend to get more anabolic “deep sleep” than afternoon or evening exercisers,’ reveals Shawn. ‘A simple addition of 10 minutes of exercise in the morning can effectively improve your sleep quality at night by
“resetting” your cortisol rhythm.’ Exercising earlier helps you have better sleep, and better sleep helps you exercise earlier – the two go hand in hand. If you typically find yourself going to the gym late into the evening and you struggle with sleep, you may want to rethink your workout routine.
Keep a diary
Not the kind of diary where you spill your darkest secrets and reveal your hidden workplace crush – a sleep diary. Making a note of your daily sleep ritual can be a real eye-opener for anyone who’s in denial. There are many elements of your sleep routine that you need to take into account. ‘Include factors such as the time you went to sleep, the time you woke up, how many times you got up in the night and what you were doing in the hours before you went to bed,’ says Dr Simon. ‘Try this for a couple of weeks and then look at what you’ve been doing. You might be surprised at just how irregular your pre-sleep routine is.’ Regularly
recording what you do before going to bed each night is a great way to monitor any changes that need to be made to your evening routine.
Set some rules
During this time of year, you’re bound to have a drink or three every now and then. Being surrounded by all the festivities is a lot of fun, but it’s not that beneficial for the quality of your sleep. ‘Alcohol and sleep don’t mix very well. It’s been clinically proven that alcohol does, in fact, help you fall asleep faster, but your REM sleep is seriously
compromised,’ says Shawn. However, there are ways you can compromise – this is the season to be merry, after all. ‘Give yourself a drink curfew and allow at least two hours after your last drink before you go to bed. Also, be sure to drink plenty of water to help flush the metabolic wastes from the alcohol out of your body,’ Shawn continues. There’s no reason to restrict yourself from having the time of your life, but by making simple changes you can ensure your sleep doesn’t suffer as a result.
Give your bedtime routine a much-needed boost with these sleep-tight buys Hillarys Burma Eau de Nil roller blind ● From £99, hillarys.co.uk
Warren Evans Joy premium mattress
● £895, warrenevans.com
Shona Wilkinson, nutritionist at superfooduk.com, advised us on what foods we should be eating before we go to bed
Cherries contain small amounts of melatonin, the hormone that regulates our sleep cycles. Tart Montmorency cherries in particular have been found to increase the body’s melatonin levels and in turn increase sleep duration.
Slow-releasing carbs, such as oats or brown rice, provide your body with sustained energy. Your brain and body still need glucose to keep working while you’re asleep.
Pumpkin seeds are high in natural magnesium, which allows the muscle fibres in the body to relax.
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Coconut water is an excellent source of electrolytes. Deficiencies or imbalances of these minerals may cause cramping and restless leg syndrome at night.
Sealy Select Response Clusterfill Pillow ● £33.99, sleepypeople.com
Miaroma Relaxing Lavender Sleep Mist
● £7, hollandandbarrett.com
Malki Dead Sea aromatherapy bath salts with frankincense oil ● £6.85, boots.com
Turkey is often said to be a sleeppromoter, as it contains good levels of tryptophan, the amino acid that converts into serotonin and then melatonin in the body.
READ MORE… Sleep Smarter by Shawn Stevenson ►£12.99, hayhouse.co.uk
WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK
BEAUTY 92 Party-proof your beauty routine 95 Hot new buys // 96 Treatments
WORDS: ERICA BUSH PICTURE: SHUTTERSTOCK
SAVE OUR SKIN! A sweaty workout may well do wonders for your fitness regime, but have you thought about the impact it may be having on your skin? Yasmina Kamli, head aesthetician at London Real Skin, gave us her number-one rule: ‘Before working out, remove your makeup, especially if you are prone to spots,’ she says. ‘When your face sweats, pores can become clogged by make-up, causing a bacteria build-up.’ Another must-do? ‘Use a sweat band to keep hair off the face. Hair may be oily, which can cause spots if it hangs around the face.’ Yasmina also recommends wiping gym equipment with anti-bacterial cleaner, and taking a clean towel with you to wipe away any sweat, thus minimising blockage of pores.
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Galavanting from party to party has never been so easy with these beauty-bag steals
hh, the festive period. Chock-full of glam social events, work parties and spontaneous nights out, it’s one of our favourite times of year. But while our social calendar may be positively glittering, our beauty routine isn’t so much. Despite our best intentions, the month quickly spirals into a lethal mix of late nights, questionable weather, a little too much drunken karaoke (if that’s possible) and an increasing habit of dashing from desk to dance floor – leaving our skin crying out for some TLC. Whether you’ve been sleeping with your make-up on or are suffering from the hangover from hell, if your party-face is slipping, it’s time to listen up. Our expert panel, opposite, show you how to save face this festive season.
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‘A lack of sleep and drinking alcohol can leave skin dry and sometimes inflamed. It’s therefore vital that the skin regime is ultra-gentle to protect the skin barrier’
Hydration is key if you want to feel half-human again after a big night out. ‘Try Body Brilliance from Bodyism mixed with coconut water – it’s full of aloe vera, turmeric, super greens and probiotics,’ suggests Joanne. ❒ £50, bodyism.com
Forgotten to take your makeup off the night before? Don’t panic! For a thorough morningafter deep clean, try this Lytic Gel Cleanser from Epionce. ‘The willow and menthol will cool and gently clean,’ says Joanne. ‘Apply twice: once to remove make-up and again to refresh and soothe the skin.’ ❒ £27.50, epionce.co.uk
Pass the salt
There is little a bath can’t solve, and to rehydrate from top to toe add in some Epsom salts from Westlab. ‘Get in a hot bath full of Epsom salts to hydrate all over and re-mineralise,’ advises Joanne. Fun fact: Gwyneth Paltrow and Victoria Beckham also swear by an Epsom-salt bath before a night out to ease bloating.
❒ £4.99 for 1kg, lookfantastic.com
If your skin needs some serious care pronto, opt for a mask. ‘Guinot Instant Comfort Mask is my alltime favourite,’ explains Joanne. ‘Camphor tingles and clears while lavender soothes and hydrates. It can even go under the eyes to reduce puffiness and brighten skin.’
‘If you’ve got to the bathroom and cleaned your skin the night before, well done!’ says Joanne. ‘Sleep with a repair cream, such as La RochePosay Toleriane Ultra Overnight Care.’ The magic ingredients? Neurosensine and vitamins A and B will all heal, soothe and rebuild the skin.
❒ £17.50, Boots
JOANNE EVANS Facialist and skin expert at skin-matters.co.uk
❒ £27, feelunique.com
DR JUSTINE HEXTALL Consultant dermatologist, The Harley Medical Group
FRANCESCA NEILL Celebrity make-up artist and Collection ambassador
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BEAUTY Gently does it
‘A lack of sleep and drinking alcohol can leave skin dry and sometimes inflamed,’ explains Justine, who recommends Avène’s Extremely Gentle Cleanser Lotion as it effectively removes party make-up without stripping the skin.
Party season requires flawless skin, so how does our makeup artist do it? ‘To create a beautiful, even base, I use Nars Sheer Glow Foundation,’ says Francesca. ❒ £31, House of Fraser
Bust the blemishes
‘Partying stresses skin and can trigger a breakout,’ says Justine. ‘One of the most successful anti-blemish creams with swift results is Effaclar Duo by La Roche-Posay.’ This magic cream will help to unclog pores and reduce inflammation, minimising blemishes and soothing skin.
❒ £10.50, Boots
Antioxidants can help fight a whole host of night-out nasties, such as alcohol, smoking, UV and pollution. ‘Trilogy’s Rosehip Oil Antioxidant+ is your late-night saviour,’ says Justine.
❒ £31.50, johnlewis.co.uk
All about the base It’s always important to moisturise before applying makeup, but even more so now. ‘Skin can become dry in the winter, so I always start by prepping the skin with a Sisley moisturiser,’ says Francesca. We love All Day All Year day cream.
❒ £15.50, Boots
❒ £236, sisleyparis.co.uk
Go for glam
One slick of bold lippy and any look is immediately amped up. ‘I love Charlotte Tilbury Red Carpet lipstick for a perfect statement lip,’ says Francesca. ❒ £23, charlottetilbury.com
Fake it to make it
This little trick can help accentuate your best features while minimising others. But it’s tricky and timeconsuming, right? With the Collection Precision Contouring Sticks, not so. ‘These sticks are highly blendable, making them easy to use,’ says Francesca. ❒ £3.99, Boots
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❒ £48, Harrods
Primped and primed
Keep your makeup in place from office to bar by using a primer beneath your foundation. ‘I use the Collection Primed and Ready Illuminating and Reviving Primer in Warm Apricot,’ says Francesca. ❒ £3.99, Boots
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
When no amount of skincare will cut it, it’s time to fake it instead. ‘Apply a highlighting concealer along your cheekbones, the corner of your eyes and down the centre of your nose,’ advises Justine. ‘This tricks the eye and makes the skin look hydrated and glowing.’ Justine’s top pick? ‘I recommend By Terry’s Light Expert Click Brush.’
BEAUTY Seven-day skin fix
Whether it’s a work Christmas do or your New Year’s Eve bash, get party-ready with this Special Event Glow seven-day treatment from Haute Custom Beauty. Containing a capsule of brightening and cellular-lifting actives for each day, it provides amazing results over the course of one week, leaving skin flawless.
Good eye-dea Did you know the skin around the eye is the thinnest on the body? Give it the TLC it deserves with Dermalogica’s Age Reversal Eye Complex which firms, stengthens and protects.
● £90, hautecustombeauty.co.uk
● £59.40, dermalogica.co.uk
Desk drawer saviour
Silkier locks Stressed tresses? Help is at hand with Goldwell’s Kerasilk Reconstruct Intensive Repair Mask, which fortifies and reconstructs for a show-stopping mane. ● £27.50, Goldwell salons
What’s the quickest way to go from office chic to evening glam? With Diego Dalla Palma’s Greige eyeshadow stick, of course! This high-quality cream shadow blends easily to create an effortless sexy eye, and once set, will remain luminous for as long as you can dance.
beauty heroes Update your look-hot routine with these fab new finds
● £14, diegodallapalma.com
And... breathe! Christmas shopping got you in a spin? Kick back and relax after a stressful day with Elemis’ Quiet Mind Temple Balm, a soothing cocktail of patchouli and eucalyptus.
● £18.50, elemis.co.uk
Faking it Big night planned? For instant rejuvenation, try Super Facialist by Una Brennan Vitamin C+ Brighten Glow Boost Skin Serum. It’s our morning-after hero, offering powerful hydration and instant glow.
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
● £16.99, Boots
Give us a whirl Create some serious hair envy this winter with a head of full, glossy waves courtesy of the new T3 Whirl Convertible. The curler boasts a tapered 32-19mm barrel for tousled waves that even your hairdresser would be impressed by.
It’s the ideal time of year for bold lips and statement looks, but rather than investing in a whole new beauty bag, give Saturated Colour’s Colour Switch Lipstick Changer a go. Simply pop the white lip base under your fave lippy and watch the original change into an entirely new hue. Winning! ● £9, saturatedcolour.com
● £140, currentbody.com
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A BROW TREATMENT AT THE STONEHEALTH CLINIC IS A REAL EYE-OPENER
We cherry-pick three of the best hair, face and body treats designed to make life that little bit sweeter
THE POWER COUPLE
NEW GENERATION HAIR REMOVAL
WHAT// 3D Microbladed Eyebrows, £495 for treatment and touch-up WHERE// El Truchan at Perfect Definition, Stonehealth Clinic, perfectdefinition.co.uk THE LOWDOWN// If, like me, you have super thin and sparse brows, you’ll probably find yourself attached to a brow pencil for half of the day. This semi-permanent make-up imitates hairstrokes and looks so real, no one will know the truth. The perfect colour match is chosen, along with a shape that looks natural. I went for a super subtle look, which gave me the option to further fill in my brows should I want to go for a more dramatic appearance at night that isn’t suitable for my day-to-day. It’s so refreshing to wake up with a ready-to-go fresh and bright look. THE VERDICT// The perfect quick-fix if you’re looking for bold brows. Amanda Khouv
WHAT// Face and Body Sensation, £78 for 55 minutes WHERE// Macdonald Berystede Hotel Spa, macdonaldhotels.co.uk THE LOWDOWN// There’s little more dreamy than a full-body massage, but pair it with an equally magical facial and you’re in for a seriously relaxing treat. This Elemis treatment is tailored to you, meaning you get to pick the massage and facial to suit you. I went for the Re-Energiser, which uses ice-cool thermal massage techniques to relieve tension and aching muscles. Sufficiently ironed out, I was then treated to an intensive anti-ageing facial. Opting for the Visible Brilliance Facial, it promised to restore youthful radiance and proved to be the cherry on top of a wonderful 55 minutes. THE VERDICT// Not only did my muscles feel looser, but my skin was utterly radiant. Erica Bush
WHAT// Forma Magma Diode laser hair removal, £75 for single treatment, courses from £500 WHERE// Linia Skin Clinic, Harley Street, London , liniaskinclinic.com; Find a local Magma clinic: naturastudios.co.uk THE LOWDOWN// The sun-starved winter months are the perfect time to commit to a course of laser hair removal and the Forma Magma Diode delivers results quicker than ever before. After an initial consultation and patch test I was ready. My legs were slathered in jelly before the powerful laser was moved systematically along my legs. The size of the head is larger than other lasers so provides better coverage in less time. Due to its speed, it’s also far less painful than other lasers. THE VERDICT// Hairless pins in no time. Winning! Joanna Knight
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NUTRITION 99 Go Pro! // 103 A plate of happiness // 108 Healthy bites 109 Food focus: hemp seeds // 111 Japanese masterclass
WORDS: MOLLY HORNE PICTURE: SHUTTERSTOCK
HEADING FOR A CRASH? If you’re considering a post-Christmas slim-down, yet again the stats show it’s best to steer clear of crash diets and just stick to a clean-eating and a regular exercise plan instead. A new study conducted by pharmaceutical company Medexpress. co.uk revealed that, on average, people looking to lose weight try an average of six different diets before successfully shifting the pounds. Michael Ross, spokesperson for Medexpress.co.uk, says, ‘What it really comes down to is using more calories in your day than you are consuming.’ And remember, clean food tastes great when you know how to make it properly. Turn to page 103 for some healthy eating inspo!
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e h T ﬀ O y Sta
Naughty List. . .
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Chocolate Cherry Smoothie 20 g cacao powder 10 g hemp seeds 100 g cherries with stone removed 100 g avocado 100 g spinach 500 ml almond milk 1 scoop of protein powder
Cacao Bananna Smoothie 20 g cacao powder 10 g chia seeds 150 g frozen banana 120 g strawberries 500 ml coconut milk 1 scoop of protein powder
Go Beat stubborn pounds by eating a probiotic-rich diet
here are some fundamental rules to achieving successful weight-loss. Eat more of the good stuff and less of the bad stuff, snack on healthy foods and be mindful of how you eat. You know the drill. But thereâ€™s interesting new research that sheds new light on weight-loss, and if youâ€™re looking to kickstart results, probiotics could be the
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NUTRITION missing piece in the slimming puzzle. Researchers from the Department of Cardiology at Taizhou People’s Hospital in China found that taking probiotics may help to reduce BMI: more specifically, the findings showed that taking more than one strain for eight weeks or more increased weight-loss results. Want to know more? Well, their theory is that probiotics make your intestinal walls in the digestive tract less permeable, meaning that fewer of the molecules linked to conditions like type 2 diabetes, insulin resistance and obesity can enter your bloodstream. ‘Differences have been observed in the gut microbiota of overweight and normal weight adults, leading researchers to investigate whether manipulation of the microbiota could have anti-obesity effects. Along with the role that intestinal microbiota is known to play in energy balance and the storage of fats, probiotic treatment may also be the key to boosting satiety and reducing appetite,’ explains nutritionist and Solgar’s research and education expert Paul Chamberlain.
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Your gut bacteria is specific to you – no two people’s microflora are 100 per cent the same. The largest collection of microbes live in the gastrointestinal tract. Here, trillions of different strains of bacteria reside. This is a combination of bacteria we’ve inherited from our parents, along with bacteria influenced by our diet, lifestyle and environment, and the biodiversity of these species are essential for physical, emotional and mental health. ‘It is now recognised that there is a gut-brain axis. So imbalances in the gastrointestinal tract can have an impact on your mental and emotional health and vice versa,’ shares Paul. The connection between gut bacteria and the brain is so strong that scientists refer to our gut as our ‘second brain’. Ever wondered why you get butterflies when you’re nervous, or diarrhoea when you’re stressed? The gut communicates with the brain via a nerve that travels from the brain to the gut by way of the heart, oesophagus and lungs. It’s called the vagus nerve, and it carries information that’s central to how we’re feeling.
Beat the bulge with these easy tricks
RE-THINK YOUR WARDROBE It’s tempting to resort to oversized clothes in winter, but baggy clothes hide your body and give you less of an incentive to get fit, so even when you’re chilling at home, wear fitted clothes in flattering, comfortable materials to keep on track.
DIVIDE OUT PORTIONS Portion size can be difficult to get right, so be
meticulous with your ingredients by investing in a set of measuring cups and spoons that you can use whenever you need them.
SWAP CARBS FOR VEGGIES Cutting down on carbs? Make a healthy wrap for lunch by using Swiss chard or baby gem lettuce leaves instead of a wrap. Fill with lean chicken or beans and stuff in a mountain of healthy veggies.
CELEBRATE MEATFREE MONDAY Want to save money and up your weight-loss game? Make a vow to ditch meat every Monday and fill up on healthy vegetable-based meals instead.
HAVE A SWEET TREAT Blend together a frozen banana and a spoon of peanut butter for a low-fat, sugar-free homemade ice-cream. Blitz a few strawberries and drizzle the purée all over.
‘Differences have been observed in the gut microbiota of overweight and normal-weight adults, leading researchers to question whether probiotic treatment could have anti-obesity effects’ January 2017 | womensfitness.co.uk 101
NUTRITION THE IMMUNITY CONNECTION
Bacteria and your body
Bacteria affects so many different areas of your health – including the following...
SLEEP Scientists have recently discovered a link between our bacterial ecosystem and sleep patterns. Our microflora alters our sleep-awake cycle by affecting the hormones that regulate slumber time.
MOOD Low levels of gut bacteria have been linked to anxiety and depression, as it’s thought that this dysbiosis can be a cause or byproduct of stress.
PAIN It’s hard to believe, but your perception of pain could be affected by the health of your intestinal tract. Scientists believe that low levels of gut bacteria could trigger painful autoimmune conditions such as rheumatoid arthritis.
STRESS Feeling like life’s getting the better of you? Stress can actually change the environment of gut bacteria, changing composition of microflora as a result of increased inflammation. These changes can also cause an increase in the risk of
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gastrointestinal conditions such as food allergies and IBS.
Power up with probiotics
By now it’s clear of the important role that bacteria plays in wellbeing, and if you’re stressed, suffer low moods or poor sleep, or find yourself battling the excess pounds, it’s time to kick your health back into gear. This is where prebiotics and probiotics come in. Increasing levels of these is the first step. ‘Prebiotics are a special type of fibre that promote the growth of beneficial bacteria in the gut by acting as food for them. Common prebiotics include fructooligosaccharides (FOS) and inulin, substances that are found in a range of foods,’ explains Paul. These foods include leeks, garlic, bananas, oats, onions and asparagus, and it’s worth incorporating them into your daily diet. Next up is probiotics. As we know, probiotics are live microorganisms that live inside our gut. They help with digestion by cleaning out the gut and making sure pathogens can’t enter. ‘There are a range of dietary sources of probiotics, these include fermented foods such as kefir, sauerkraut and tempeh, as well as more familiar sources such as live yoghurt,’ shares Paul.
Probiotics on a plate Keep your weight in check with this daily meal plan featuring prebiotic and probiotic foods
Oats with berries
1 banana topped with nut butter
Steamed salmon fillet with sauerkraut salad
Afternoon snack 1 pot of Greek yoghurt with mixed seeds
Grilled tempeh with steamed asparagus
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
A well-functioning gastrointestinal tract also acts as a barrier between you and the environment. Good intestinal integrity makes sure you absorb the things you need (like nutrients from food) but keep out bad bacteria, but low levels of microbiota mean that pathogens are more likely to enter your system and wreak havoc on your health. The good news is that you can change the environment of friendly bacteria in your gut for the better in a matter of days with the diet and lifestyle choices you make, but first you need to understand how microflora affects health.
A plate of happiness The secret to high energy levels, flawless skin, a healthy weight and good mood? It’s food, according to this new book
e all know that we need to eat a healthy, balanced diet in order to stay in good nick. But The Happy Hormone Cookbook underlines just how much of an effect food can have on our hormones, and in turn, so many things linked to our health. Eating too much, not eating the right foods and not understanding how our bodies react to food can all leave hormone levels in a state of chaos, wreaking havoc on our mood, energy, weight and skin. Enter The Happy Hormone Cookbook, the brainchild of chef and nutritionist Emma Ellice-Flint and founder of The Vital You Australia, Jill Keyte. The recipes are so achievable and mouthwatering that you’ll forget all about convenient processed foods in a second. ‘I believe the majority of people want to be healthy,’ says Emma. ‘They are starting to question whether their food is contributing to their state of health, be it poor or good.’ Thanks to Emma’s background, her culinary
skills and knowledge of healthy foods come together perfectly to create whole, organic dishes you’ll love to eat. ‘This will have a positive impact on weight, energy, mental clarity, emotions and relationships,’ reckons Emma. ‘My nutrition focus is changing to one where the emphasis is on how foods impact the gut and emotions, enhancing the way nutrients are used in our bodies and balance hormones.’ Naturally, this book revolves around the notion of boosting gut health, which is something that the healthy-food industry is really tuning into at the moment. So if you often find yourself sluggish or lacking energy, or you’ve had trouble shifting weight, it may well be that you too need to direct your food focus toward your gut health. ‘By eating the foods recommended in The Happy Hormone Cookbook and making lifestyle changes, my patients end up full of energy, sleeping better and “getting their old self back”. A true demonstration of happy hormones!’ Emma adds.
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BUCKWHEAT PANCAKES WITH SMASHED BERRIES The flaxseeds in these delicious pancakes are a rich source of dietary fibre, good oils, lignans and isoflavones. These provide soothing soluble dietary fibre, anti-inflammatory essential fatty acids, modulate oestrogen and help to reduce oestrogen reabsorption from the bowel. The cinnamon, apart from a great flavour, helps with your blood glucose balance. Ingredients (makes 2 pancakes) ● 1 egg, beaten ● 100ml milk (almond, rice, oat, soya, organic cow) ● 1tbsp melted organic butter, plus 1tsp for the pan ● 25g buckwheat flour (or wholewheat flour) ● 1tbsp flaxseed, freshly ground ● ½tsp baking powder ● 1tsp ground cinnamon ● 1tsp 100 per cent maple syrup, honey or brown rice syrup ● 1tbsp (heaped) nut pulp
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(from making nut milk) ● 1 large handful washed fresh or frozen berries ● 3tbsp natural unsweetened yoghurt (organic cow’s, goat, sheep, buffalo or coconut)
Mix all the ingredients, except for the berries and yoghurt, together in a bowl using a fork or balloon whisk. Heat a small frying pan on low. This is to ensure the pancakes don’t burn before you flip them and the delicate flaxseed oils don’t overheat. Brush the pan with one teaspoon of butter. Pour in half the mixture and cook on one side for about one minute. Then flip and cook on the other side for about 40 seconds or until the pancake is just cooked through to the centre. Repeat with the second pancake. Mash up the berries. Once both pancakes are cooked, put them onto a serving plate and pile the berries on top. Add the yoghurt and, if you wish, drizzle a little maple syrup over the top.
3 4 5
HARISSA-CRUSTED MUSHROOMS WITH LENTIL, POMEGRANATE AND AUBERGINE This is a delicious vegetarian dish that provides plenty of antioxidant phytonutrients. The lentils help the liver to process unwanted female hormones and toxins. Lentils also aid the movement of food through our digestive system, helping to prevent constipation. The fibre in this dish feeds our beneficial gut bacteria, which means our gut is likely to make more of the ‘happy hormone’, serotonin. Ingredients (serves 2) ● 1 aubergine, washed ● 2tbsp extra virgin olive oil, plus 1tbsp for brushing ● 2–3tsp harissa paste ● 4 large field mushrooms ● Big pinch of salt and freshly ground pepper ● 130g cooked black lentils (cook your
own or canned) ● 1 pomegranate, cut in half with seeds tapped out, aim for 100g of pomegranate seeds ● Large handful parsley, washed and finely chopped ● 20g shelled pistachios, roughly chopped For the dressing: ● 2tbsp natural unsweetened yoghurt ● 2tbsp tahini paste ● 1tsp cumin powder ● ½ lemon or 1 large lime, juiced
You can cook this dish on the barbecue, under the grill or in your oven at 180ºC/gas mark 4. Cut the aubergine into 2.5cm slices and brush with olive oil on both sides of each slice. Place them under the grill or on the barbecue, turning over once the first side has gone slightly golden brown. If cooking in the oven, bake for 20–25
SMASHED AVOCADO WITH CHICKPEAS, FETA AND LIME Chickpeas provide both phytoestrogen benefits and are packed full of great fibre. They help to balance female hormones and blood sugar levels, as well as provide great food for your beneficial gut bacteria. The avocado and olive oil provide ‘good’
fats for female hormone balance. Ingredients (serves 1) ● ½ large avocado ● 50g cooked chickpeas ● 1tbsp lime or lemon juice ● Salt and ground pepper ● 20g organic feta, crumbled ● 4–5 cherry tomatoes, washed and cut
into quarters ● 1tbsp parsley, chopped ● 1tbsp extra virgin olive oil ● A slice of multigrain sourdough or gluten-free buckwheat toast
In a bowl, roughly mash the avocado with the lime juice and chickpeas.
Add salt and pepper to taste. Then pile onto the toast or into a breakfast bowl, if you prefer not to have toast. Toss the crumbled feta, olive oil, tomatoes and parsley together, season with salt and pepper. Spoon over the top of your smashed avocado.
minutes. Cook until they feel soft in the centre, then let them rest on a plate. Mix the harissa paste with two tablespoons of oil. If you like your mushrooms hot and spicy, then add another teaspoon of paste. Brush the mushrooms with the paste and sprinkle over salt and pepper. Cook on the barbecue, under the grill or in the oven until they are just soft (for about eight minutes, if you are cooking in the oven). In a bowl, mix the dressing ingredients together with a fork or a small whisk. Roughly chop the aubergine into large bite-sized pieces, toss into the bowl with the lentils, pomegranate, parsley and some of the pistachios. Then massage the dressing through. Divide onto two serving plates. Thickly slice the mushrooms, place on top and sprinkle with the remaining pistachios to serve.
3 4 5 6
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NUTRITION SESAME-CRUSTED SALMON WITH ASIAN SLAW Salmon is a great source of omega-3 oils, which are beneficial for female hormone balance, both physically and emotionally, at any stage of a woman’s life. Cabbage, broccoli and ginger are great for our liver. Ingredients (serves 2) ● 220g salmon fillet, cut into chunks about 4cm square ● 2tbsp white and black sesame seeds ● 1tbsp coconut oil For the slaw: ● 200g broccoli, cut into very small florets ● 1 large handful fresh mint, washed and chopped ● 120g wombok (Chinese cabbage), very thinly sliced ● 4 spring onions, washed, roughly chopped by slicing diagonally ● 1tbsp thinly sliced pickled ginger For the dressing: ● 1tbsp finely grated fresh ginger ● 1tsp (heaped) miso paste ● 1tbsp rice vinegar ● ½–1tbsp mirin ● 1tbsp tamari or soya sauce (tamari is wheat-free) ● 1tbsp sesame oil
1 2 3
Mix all the dressing ingredients together, using a fork to smash the miso paste into the dressing. Toss the salmon with the sesame seeds to roughly coat all over. Blanch the broccoli in boiling water for about two minutes or steam for four minutes. Refresh in cold water to prevent the broccoli from cooking further, then drain. To a large frying pan or wok, on a high heat, add the coconut oil and spring onions. Cook for about 30 seconds to just scorch the outside of the onions. Take them out of the pan. Mix all the slaw ingredients together in a bowl. Don’t add the dressing until just before serving, as the cabbage will wilt. Add the salmon to the pan and sear on each side for about 30 seconds. Then remove from the hot pan and turn off the heat. Toss the slaw with the dressing. Divide it between two plates and top with the seared salmon.
4 5 6 7
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‘My patients end up full of energy, sleeping better and “getting their old self back” after a relatively short period of time. A true demonstration of balanced and happy hormones!’
ORANGE AND CACAO BALLS The orange zest in these balls really comes through the day after you’ve made them. The orange flavour brings out the chocolate taste – the two go so well together. Ingredients (makes 20) ● 4tbsp raw cacao or cocoa powder ● 200g almonds
● 180g pitted Medjool dates ● 2tbsp almond butter ● 2tbsp black chia seeds ● Zest from 1 organic orange ● Pinch of salt
Pop everything into a food processor and blend really well, until the almonds are like coarse meal. Using your hands, pick up a small amount of mixture and squeeze and
roll it into a ball, a little smaller than a golf ball. Store these goodies in the fridge or freezer, in an airtight container. Alternatively pack the mixture into a paper-lined small brownie tin (about 18cm x 18cm) and press down firmly. Let this mixture rest in the fridge for about half an hour to set firm. Then use a cookie cutter to cut out shapes or cut into small squares with a knife.
WA N T M O R E I D E A S ? The Happy Hormone Cookbook by Emma Ellice-Flint and Jill Keyte is published by New Holland Publishers and priced at £16.99. It’s available from all good bookshops or call 01206 255 777 quoting HH02 to purchase a copy at the special price of £14.99 including free p&p.
January 2017 | womensfitness.co.uk 107
NUTRITION Tuck into tacos
Meal times around the festive period can be rushed. But don’t just settle for snacks throughout the day. Wahaca’s Soft Taco Kits make cooking Mexican mega easy. They come complete with tortillas, salsa and marinade – just add whichever protein you like.
If the stress of Christmas is getting a bit too much, lighten the load in the lead-up by ordering Market Porter’s Paleo Box. With delicious, high-quality and proteinpacked meats like sirloin steaks and pork mince, you’re sure to be well fed throughout the festive season.
● £3.69, tesco.com
● £40, marketporter.com
A bit of sparkle Looking for something special to serve the party punch from? It doesn’t get swankier than the Joanna Wood Beaten Silver Plated Jug. We know it’s a little on the pricey side, but it’s Christmas. So go on, treat yourself – and your guests!
h healthy bites
● £78, joannawood.co.uk
DID YOU KNOW?
Junk food tends to be on promotion in supermarkets more than healthy food, so be mindful when spotting offers on the shelves!*
Festivities robbing you of time? Stay healthy on the go with these treats
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100% NATURAL ORGANIC RAW CHOCOLATE BROWNIE
Brownie for breakfast? Don’t worry, these bars are packed with gluten-free goodness to set you up for a great day.
● £2.49, Whole Foods
JIMINI’S DRIED FRUIT AND ALMOND BARS WITH CRICKET FLOUR
Insect flour is all the rage thanks to its serious protein power. You can rest assured that these will keep you full until your next meal.
● From £2.40, jiminis.com
BOUNCE PROTEIN ENERGY BITES
Chuck a bag of these high-fibre, protein-packed bites in your bag on your way out. All the flavours get a thumbs up from us!
● £1.49, Holland & Barrett
PICTURE: SHUTTERSTOCK *SOURCE: WHICH?
WAYS TO GRAB AND GO
Want to fill your trolley without filling out? It is possible, says Amanda Khouv
NUTRITION THREE WAYS WITH HEMP SEEDS
Hemp seeds are fast becoming a storecupboard staple for the health-conscious – and here’s why
Hemp-crusted chicken or fish Serves 4
Mix 50g hemp seeds, 50g ground almonds, ½tsp smoked paprika, 1-2 crushed garlic cloves and seasoning. Dunk your chicken or fish into some beaten egg, then into the hemp mix before baking in the oven for 15-20 minutes.
Hemp seed pesto
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
In a food processor or blender, mix together 50g hemp seeds, two large handfuls of fresh basil leaves and two garlic cloves. Once blended, start to add olive oil – around 75-100ml – until you get your desired consistency. Then add 3tbsp grated Parmesan (or nutritional yeast), 1tbsp freshly squeezed lemon juice and salt and pepper to taste.
he humble hemp seed is packed full of phytonutrients including B vitamins, vitamins A, D and E and also magnesium, calcium and potassium to name a few, making it a great staple for us fitness fans. Just five tablespoons of hemp seeds provides your recommended daily amount of magnesium, which may help if you suffer from cramping, headaches or sleep issues, as the mineral is a natural relaxant. One of the main benefits of hemp seeds, and what makes them so special, is that they are an excellent source of protein, which is great for vegans, vegetarians or those who want a more plant-based diet. They are technically a ‘perfect protein’ as they contain all 20 of our essential amino acids, including the nine that our body cannot produce by itself. Our bodies also need omega-3 and omega-6 for a healthy heart, mind and immune system, but unfortunately, many SUPERFOOD Western diets are too STATS high in omega-6 as a 1tbsp HEMP SEEDS PROVIDES: result of processed, 57 calories
fried and junk foods, and not high enough in omega-3, which is mainly found in oily fish. Our bodies need a 3:1 balance of omega-3 to omega-6, and hemp seeds are pretty much perfectly balanced in this ratio. The omega-6 in hemp seeds is also known as gamma linolenic acid (GLA), which has been associated with helping to prevent the risk of diabetes and heart disease, reduce high blood pressure and ease PMS. Hemp seeds are also a natural appetite suppressant as they are high in protein and fibre, which helps keep you fuller for longer, but also helps to balance blood sugars and reduce any sugar cravings. The fibre found in hemp seeds is also great for our digestive system, helping to feed the good bacteria in our guts as well as ridding the body of toxins and preventing constipation. Other benefits of adding hemp seeds to your diet include helping to promote healthy cell growth for your hair, skin and nails, plus their anti-inflammatory effects can be good for reducing joint pain and arthritis.
4.8g fat 0.6g carbohydrates 0.5g fibre 3.2g protein
Overnight oatmeal hemp smoothie Makes 1
The night before, grab a bowl or glass and mix 40g rolled oats, 2tbsp hemp seeds, 2tbsp unsweetened cocoa, 200ml milk (dairy or non-dairy), 1tbsp maple syrup and ½tsp vanilla extract. Mix well and place in the fridge overnight. In the morning, remove, top with a handful of fresh blueberries or other fruit of your choice, and enjoy.
‘Hemp seeds are technically a “perfect protein” as they contain all 20 of our essential amino acids’
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
January 2017 | womensfitness.co.uk 109
New Year startshere â–ºThe ultimate workoutsandrecipes to kickstart 2017
le a s n O c 21 De 2016 110 womensfitness.co.uk | January 2017
YOUR FREE 2-WEEK VEGGIE DIET PLAN!
Japanese masterclass Japanese cooking is a fine art, but with these recipes you can achieve delicious crowd-pleasing meals at home
January 2017 | womensfitness.co.uk 111
TUNA CUBES WITH WASABI AVOCADO DRESSING Cube-cut is most probably the easiest sashimi cut of all, especially in the West where tuna is often sold in a steak form. Ingredients (serves 4) ● 1 very ripe avocado ● 2tbsp rice vinegar ● 1tbsp wasabi powder mixed with 1tbsp water to form a paste ● 1tbsp soya sauce ● 2 x 200g tuna steaks cut into 2cm cubes
Cut the avocado in half and remove the stone. Peel the skin and roughly chop the flesh. Use a fork to mash the avocado into a smooth paste in a large bowl. Add the rice vinegar, wasabi paste and soya sauce and mix well. Add the tuna cubes and combine, making sure to coat each cube with the avocado mixture. Serve immediately.
ASPARAGUS AND SCRAMBLED EGG SCATTERED SUSHI I like to serve this sushi in late spring when asparagus is in season and at its best. Ingredients (serves 4) ● 500g asparagus, trimmed ● 2 eggs, beaten ● 2tsp sugar ● 2tbsp light soya sauce ● ½tsp salt ● 1–2tbsp vegetable oil for cooking
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● 400g prepared sushi rice ● 1tbsp toasted white sesame seeds ● 1 sheet of nori, crumbled
Steam the asparagus for three to four minutes and rinse under cold running water to refresh, then drain. Reserve the tips for the garnish and chop the spears into small pieces on the diagonal.
Mix the eggs with the sugar, soya sauce and salt in a small mixing bowl. Heat the oil in a non-stick omelette pan over a medium heat. Pour the egg mixture into the pan and cook, stirring all the time with either a whisk or two pairs of chopsticks. When the egg begins to set, remove from the heat but continue to stir to get a nice fluffy consistency.
WARM WINTER VEGETABLES AND SALMON SALAD WITH YUZU DRESSING Yuzu is a Japanese citrus fruit that looks like a tangerine in shape and has a lemon yellow skin. It is not eaten like a fresh fruit, but instead the refreshing juice and skin is widely used in Japanese cooking. Outside of Japan, its juice is available in bottles and the skin in dried form. You will need a large, deep saucepan and a large steaming basket for this recipe, as all the vegetables and the salmon need to be steamed together.
Ingredients (serves 4) ● 400g skinless salmon fillet, in bite-size pieces ● 2tbsp sake ● 4 small turnips ● 400g savoy cabbage ● 2 leeks ● 100g shimeji mushrooms ● Salt For the yuzu dressing: ● 1tbsp yuzu juice ● 2tbsp mirin ● 4tbsp light soya sauce
Sprinkle a pinch of salt and drizzle the sake over the salmon, then leave to stand while you prepare all the vegetables.
Peel and cut each turnip into four wedges then lay them on the bottom of a large steaming basket placed inside a large lidded saucepan filled halfway with water. Thinly cut the cabbage, then scatter on top of the turnips. Thinly slice the leeks on an angle and spread evenly on top of the cabbage layer. Place the salmon on top of the leeks. Cut and discard the base of shimeji mushrooms and with your hands, separate the clump into two to three stem chunks and put on top of the salmon. Put the lid on the pan, cover the lid with a
tea-towel and secure the ends with an elastic band. Place over a medium–high heat and bring to the boil to steam for 10–12 minutes, or until all the vegetables and the fish are cooked. Warm a large serving dish. While the vegetables and fish are steaming, put all the ingredients for the dressing in a glass jar with a lid and shake vigorously to mix. Transfer the vegetables and salmon to the warmed dish, pour the dressing over then toss well. Serve warm.
Mix the prepared sushi rice with the chopped asparagus and half of the scrambled eggs. Transfer to a large serving dish or divide between four individual bowls. Spread the rest of the scrambled eggs over, sprinkle the sesame seeds on top and arrange the reserved asparagus tips in the centre. Scatter over the crumbled nori and serve straight away.
January 2017 | womensfitness.co.uk 113
NUTRITION INSTANT CUCUMBER PICKLE Japanese people love pickles and there are countless types of pickles using a variety of preserving materials such as salt, rice bran, rice vinegar or soya sauce. Some pickles take days or even months to
Ingredients (serves 4) For the meringues: ● 2 large egg whites (approximately 80g in weight) ● 110g caster sugar For the topping: ● 200g mascarpone cheese ● 200ml low-fat fromage frais ● 1tbsp caster sugar ● 1tsp matcha green tea powder For the filling: ● 4tbsp sweet adzuki bean paste ● Icing sugar, to serve
Preheat the oven to 150°C/gas mark 2. Line a baking sheet with greaseproof paper. Put the egg whites in a large stainless steel or copper bowl, and using an electric hand whisk on a low speed for two to three
114 womensfitness.co.uk | January 2017
minutes, whisk until foamy. Increase the speed to medium and whisk for a further minute. Increase to high and continue whisking until the whites are stiff, then begin adding the sugar, a dessertspoonful at a time, until the mixture is stiff and glossy. Spoon four heaped tablespoons onto the baking sheet, spacing them evenly. Then, using the back of the spoon, hollow out the centres. Place on the centre shelf of the oven and cook for 30 minutes. Turn off the oven and leave the meringues in the oven until they are completely cool. Put the mascarpone, fromage frais and sugar in a bowl and mix until the sugar is completely dissolved. Sift in the green tea powder then mix until it is evenly combined. To assemble, first spoon the sweet adzuki paste into each meringue, top with the mascarpone mixture then dust with the icing sugar and serve.
PICTURES: EMMA LEE.
An adaptation of the famous French dessert, Mont Blanc, using meringues and sweet adzuki bean paste.
make while others are quicker. Instant pickles, like this, make the ideal side dish. Ingredients (serves 4) ● 15g fresh ginger, peeled and julienned ● 50ml soya sauce
● 50ml sake ● ½tsp chilli oil ● 4–6 Lebanese cucumbers, weighing about 400g
Mix all the ingredients, except the cucumbers, in a large glass bowl and set aside. Cut and discard the ends off each
cucumber. With a rolling pin, lightly beat and bruise the cucumbers then break into rough bite-size pieces with your hands. Bring a saucepan of water to the boil and place the cucumbers in a heatproof sieve. Lower the sieve into the boiling water and blanch for two to three minutes in small
batches. Drain and shake off excess water and immediately add into the bowl of pickling sauce and mix. The cucumbers are ready to eat after 30 minutes, but the flavours will develop if left overnight. The cucumbers, left in the pickling sauce, will keep for up to five days chilled.
NIHON NIÇOISE This is a Japanese take on the famous French salad. Ingredients (serves 4) ● 4 x 100–120g tuna steaks ● 400g waxy baby new potatoes, scrubbed ● 100g fine green beans, trimmed and halved ● 200g fresh or frozen edamame ● 12 baby cherry tomatoes, halved ● 12 pitted black olives ● 2 spring onions, finely chopped ● A handful of mitsuba or flat-leaf parsley, roughly torn ● 1tbsp vegetable oil For the dressing: ● 4tbsp soya sauce ● 4tbsp rice vinegar ● 2tsp wasabi powder or paste
● 1tsp grated garlic ● 120ml extra virgin olive oil ● 1tsp toasted sesame oil
Season both sides of the tuna with salt and set aside for 10–15 minutes. Cut the potatoes into 1cm thick slices. Bring a saucepan of water to the boil over a high heat, add the potatoes and parboil for six to eight minutes, or until cooked through. Drain, rinse under cold running water and drain again. Place the halved beans on a chopping board, sprinkle with a pinch of salt and with the palm of your hand roll them around – this helps the beans to keep their colour when cooked. Bring a saucepan of water to the boil, add the beans and cook for two minutes then add the edamame and cook for a further two to
three minutes. Drain and refresh in cold water, then drain again. Meanwhile, put all the ingredients for the dressing in a glass jar with a lid, then shake well to combine. Put the potatoes, both beans, tomatoes, olives, spring onions and mitsuba in a large mixing bowl or salad bowl, add all but two tablespoons of the dressing and toss lightly. Heat the vegetable oil in a large heavy-based frying pan over a medium–high heat. Pat the tuna dry with kitchen paper and sear for two minutes on each side, or until cooked to your liking – ideally the inside should be rare and pink. Cut the tuna steaks into 5–8mm thick slices. To serve, divide the salad between four plates, put the tuna on top and drizzle over the reserved dressing.
WA N T M O R E I D E A S ? You can buy Cook Japanese at Home by Kimiko Barber, published by Kyle Books, for £25 from larger bookstores and amazon.co.uk.
January 2017 | womensfitness.co.uk 115
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LAST WORD WE LOVE!
What could be more inspiring than a 40-year-old winning ar-old winni their first gold d medal at the European Championships hampionships for the 10,000m? m? The answer: a woman who achieved chieved this incredible feat after giving birth just eight months before. This Mum Runs, ns ns, by British long-distance runner Jo Pavey, tells the sensational story y of how she defied all expectations to come outt on top.
A-STAR BRA Victoria’s Secret has now taken it up a notch with the new Victoria Sport collection. We especially love the Lightweight by Victoria’s Secret Sport Bra. It offers amazing support and comes in an array of bright colours and patterns. Try it out for yourself and feel uplifted... literally!
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INSPIRED Love life, keep fit and feel fab with this month’s motivational tips and must-haves
‘As a sporty young girl, I wanted to be a ballerina but my muscly arms were not elegant enough. So when I discovered windsurfing my strong physicality came into its own. The Bluebella ‘Be Strong Be Beautiful’ campaign resonates with me as it celebrates a body of work and one I can be proud of. I encourage any young girl to not be afraid of being unique.’ Bryony Shaw, British windsurfer and Olympic medallist
Healthy body, healthy mind is exactly what @lottiemurphy_ is all about. Her Pilates poses are on point, and all the food she posts looks absolutely delish. We love her positivity!
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The Breville Blend Active Pro VBL120 is ideal for making tasty smoothies, shakes and protein drinks in the blink of an eye. It comes with a 500ml bottle, so you can quickly whip up a nutritious drink, then grab it and go – whether you’re heading to work or off to the gym. Press one button and blend away! ● £49.99, breville.co.uk
NEVER MISS AN ISSUE Want more inspiration? Turn to page 52 to subscribe!
WORDS: SABRINA BARR
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