Issuu on Google+

HEALTHY BODY

HEALTHY MIND

WOMENSFITNESS.CO.UK ISSUE 163 MARCH 2017 £4.20


editor’s note W

e’re a month into 2017 and hopefully the goals you’ve set yourself and the hopes you have for the year ahead are still firmly in focus. Sometimes it can be hard to stay on track, so this month’s issue is designed to inspire and invigorate and keep you on track... if you need it! With exclusive new workouts, (from page 31) to the 10 signs your workouts aren’t working... and how you can switch them up (page 55), it’s your ultimate fitness buddy. Your mindset is vital to your success too and becoming a bit more badass can really help! Turn to page 74 to find out more. If that wasn’t enough we have a 14-day detox to get your teeth into if you want a mini refresher to brighten up your month!

Joanna Check out our great SUBSCRIBER OFFER on page 51!

}

}

THISMONTH I’MLOVING... ...beinglesssedentaryatwork thankstomynewVaridesk. Excessivesittingisaserious healthriskandit’sahasslefreefixtogetoffyourbutt! uk.varidesk.com

111 55 March 2017 | womensfitness.co.uk 5


contents 33

Fitness

30 Classontrial: SoulbodyBarre

Inpursuitoflong,leanmuscles andahitoflung-lovingcardio?

31 Trainlikeadancer WithprodancerandReebok ambassadorDaniellePeazer

37 Poseyourway toperfectslumber Getyourbodyandmind inthemoodforbedtime

44 Raisethebarre

Getlongerandleanerwith thisextra-intensebarre workoutfromBarrecore

44 Focus

54 Reviews

Allthelatestreleasestriedand testedforyoubyteamWF

64 14-day

supercleanse

60 Your

Cleanupyourdiet intwoweeksand feelyourbest

seasonal innercleanse

55 Switchitup toswitchiton

Notseeingresults?Here’s howtotellit’stimetoshake upyourworkout

Enhanceyourhealth withafull-bodyreboot

58 #FIT

supplements

63 Super

Supportatotal-body detoxwiththese aids

Thekit,gearandaccessorieswe can’tgetenoughofthismonth

69 Fight

off thefat

It’stimetohit theresetbutton andgetyourfat burnbackontrack

MEET THE EXPERTS Every issue is packed with advice from our expert panel. Introducing this month’s health and fitness gurus…

6 womensfitness.co.uk | March 2017

DR DAVID JACK is one of London’s leading anti-ageing skincare specialists. HE WEIGHS IN ON THE NUTRICOSMETICS DEEBATE ON P94

NATALIE MORLEY is a performance coach and mentor at Phoenix Strength. SHE REVEALS WHY YOUR WORKOUT’S NOT WORKING RIGHT NOW ON P55

JASON VALE AKA The Juice Master, is proof that it’s never too late to adopt a healthy lifestyle. HE INTRODUCES YOU TO HIS NEW BODY-BOOSTING RECIPES ON P103

LUCY BUCKINGHAM, is a qualified beauty therapist and co-founder of Lucy Bee. SHE EXPLAINS WHY COCONUT OIL IS A BEAUTY STAPLE TOO ON P90

AMANDA KHOUV is a qualified personal trainer, WF’s deputy editor, wearer of warm hats and serious coffee lover. AMANDA HELPS YOU RESTART WITH A FULL-BODY FAT BLAST ON P69


74

60

103 Features

74 Howtobeabadass

Make2017theyearto getthelifeyouwant

76 Fitnessheroine

WFchatstoheptathlonstar, Olympicchampionandnational treasureJessicaEnnis-Hill

Style

77 Colourproof

86

Youdon’tneedtobebrightto makeastatement.Thesegorgeous monochromepieceswillmakeyou standoutfromthecrowd

Health

86 Getsomehygge inyourlife

Ifyou’researchingforasenseof contentment justlooktotheDanes

90

Glow

90 Coconutoilsecrets

100 Changetheway

108 Healthybites

94 Swallowfor

Nomorediets–yes,you heardus.Eatyourwayto ahealthier,happierlife

109 Foodfocus:Coffee

Beautyisn’tjustskindeep,butare youthelixirsjustanotherquickfix?

103 Realfood forrealpeople

Coconutoilmaybeastapleinour kitchens,butnowit’ssetitssights ontheworldof beauty

PICTURES: SHUTTERSTOCK

beautifulskin

98 Beautyheroes

Updateyourlook-hotroutine withthesefabnewfinds

JEN SINCERO is a success coach and author of You Are a Badass. SHE REVEALS HOW TO MAKE THE CHANGES NECESSARY TO BECOME A BADASS ON P74

Nourish

LOUISE PYNE is WF’s features editor and a registered nutritionist. TRY HER 14-DAY SUPER CLEANSE TO REBOOT AND GET THE BODY YOU WANT ON P64

NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk). NICOLA SHARES HER INSIDER KNOWLEDGE ON COFFEE ON P109

youfeelaboutfood

Foodthatgetsyou healthy,liftsyourspirits andimprovesyourskin

Wanttofillyourtrolleywithout fillingout?Itispossible It starts your day, but did you know it hasamazinghealthbenefits,too?

111 Powerup

Thesecrettohealthand happiness? It mayverywell befoundinthese tastyrecipesbyRensKroes

This month’s cover Photography: Simon Taylor Make-up: Alisha Bailey Model: Danielle Peazer Styling: Joanna Knight Clothing: Reebok bra, £14.95 and Reebok tights, £44.95, both reebok.co.uk

→ March 2017 | womensfitness.co.uk 7


EDITORIAL Editor JOANNA KNIGHT joanna.knight@littlehackney.com Deputy Editor AMANDA KHOUV amanda.khouv@littlehackney.com Features Editor LOUISE PYNE louise.pyne@littlehackney.com Junior Writer ERICA BUSH erica.bush@littlehackney.com Editorial Assistant/Junior Writer SABRINA BARR sabrina.barr@littlehackney.com Sub-Editors NATALIE EGLING, LISA MORGAN team@womensfitness.co.uk Women’s Fitness editorial, Unit 011, Netil House, 1 Westgate Street, London, E8 3RL ART & PRODUCTION Art Director NICOLA KERR nicola.kerr@littlehackney.com Production MICHAEL HILLS michael_hills@dennis.co.uk CONTRIBUTORS Alisha Bailey, Latoya Gayle, Nicola Shubrook, Simon Taylor, Lowri Turner ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Director LIZ JAZAYERI liz_jazayeri@dennis.co.uk T/020 7907 6736 Group Advertising Manager SUOSAN WILLIAMS suosan_williams@dennis.co.uk T/020 7907 6720 Agency Account Director CARLY ACTIVILLE carly_activille@dennis.co.uk T/ 0207 907 6688 Account Director REBECCA NEW rebecca_new@dennis.co.uk T/ 020 7907 6581 Classified Manager GEORGINA REID georgina_reid@dennis.co.uk T/ 020 7907 6537 Classified Sales Executive EUNICE OLAYE eunice_olaye@dennis.co.uk T/ 020 7907 6383 Classified Sales Executive REBECCA SEETANAH rebecca_seetanah@dennis.co.uk T/ 020 7907 6547 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager SAMANTHA PASHLEY samantha_pashley@dennis.co.uk Marketing Co-ordinator GEORGIA WALTERS georgia_walters@dennis.co.uk SYNDICATION Syndication Sales Manager RYAN CHAMBERS ryan_chambers@dennis.co.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI carlotta_serantoni@dennis.co.uk T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis.co.uk T/+44 (0)207 907 6134 MANAGEMENT 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 DISTRIBUTION SEYMOUR DISTRIBUTION LIMITED, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0844 844 0246 Email womensfitness@servicehelpline.co.uk 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 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.

8 womensfitness.co.uk | March 2017

your say Meat-free mojo

STAR T COMMEN

I am so glad I read ‘Go vegan, get lean’ (December issue). I’ve been a veggie for 13 years and for some time I’ve wanted to become a vegan, but wasn’t sure how to go about it; now I feel it’s doable. Preventing the exploitation of animals isn’t my only reason, it’ll also help me slim down, balance my blood sugar levels and keep my energy high throughout the day. It’s time to ask myself if it is now possible to live a life that involves tasty food, leaves a smaller carbon footprint and avoids killing animals – yes it is! Thank you for the motivational piece. Ilana Copley, Muswell Hill, London

Boldly go...

At first I felt very self-conscious joining a new gym; not knowing small things like how to set up a spin bike and what weights to use. But I needn’t have worried. Everyone is a ‘newbie’ at some point! I love the gym now and couldn’t be without my weekly visits. It’s become a big part of my life, it’s fun and it has a great community, with an eccentric mix of very interesting individuals looking to achieve different goals. Don’t be afraid to give it a go. Debbie Hunt, Bristol

CONTACTUS... Email: team@womensfitness.co.uk Write to: Women’s Fitness ‘your say’, Unit 011, Netil House, 1 Westgate Street, London,E83RL Tweet: @WomensFitnessuk Facebook: facebook.com/ womensfitnessmagazine

Home goals!

I can only get to the gym at the weekend, so fitness at home suits my lifestyle better. That’s why I was really grateful for your superb article ‘Work out at home’ (September issue). The quick and easy-to-follow workouts definitely help burn fat and build muscle. I never thought I could achieve such a killer workout at home! I’d love to be able to afford all the equipment used in the gym but as nice as it sounds, it isn’t an option. These exercises are just as effective and don’t need any equipment at all. Thank you so much for the home-workout makeover, it’s really revved up my results! Kendra Aitkins, Prenton

WHAT WE DID THIS MONTH METAVIP

Sabrina met Olympic gold medallist, national treasure and all-round inspiration Jessica Ennis-Hill, CBE. She could barely contain her excitement!

EXPLORED

Erica and Amanda headed to Copenhagen and Segway-ed their way around the sights. Walking is so overrated.

WRITE IN TO WIN...

A stylish Withings Activité Steel activity tracker, worth £139.95! This slick analogue watch is made from premium stainless steel and uses amazing tracking technology to monitor your health and movements during any physical activity. ● withings.com


Official equipment suppliers of the Bear Grylls Survival Races

For life outside the gym

For the adrenaline seekers: those who never look back; those who relish a challenge and those who always want more. Our professional gym equipment helps you make the most out of your life. Find out more, visit jordanfitness.com


YOUR EDIT

PICTURE: SHUTTERSTOCK

♦ NEWS ON A NEED-TO-KNOW BASIS ♦

Go green Want to reap the benefits of being an eco warrior? Our latest life hacks can help

→ March 2017 | womensfitness.co.uk 11


Your edit

Give it some oomph

Gone are the days of crispy, crunchy curls. The new Moroccanoil Texture Collection features a clay, mousse and spray that give you style with ease. ❒ From £15.85, moroccanoil.com

Watch the progress

WORDS: AMANDA KHOUV

Prefer a smartwatch that goes with more than just your sportswear? The chic Misfit Phase tracks activity and sleep, is water resistant, controls your music and more. ❒ From £165, misfit.com/phase

Sweet treat

Marshmallows might be a childhood staple but Mallow & Marsh bars’ sophisticated flavours make it a grown-up thing, too. We love the coconut! ❒ From £1.35, Sainsbury’s

Standout sweats

Go retro by rocking the Le Coq Sportif Pop Sportif Sweatshirt – proof that one statement item can change your whole look. ❒ £50, asos.com

hot list

Seeit,buyit,loveit! Youressentialguideto themonthahead

Going for gold

Nothing beats the winter blues quite like a new pair of kicks. K-Swiss Belmont So trainers are fresh and iconic to boot. And those metallic stripes… ❒ £55, kswiss.com

Whatever the weather

Winter skin still giving you trouble? Whether your face feels parched, congested or flakey, you’re sure to find a Formula 10.0.6 product to help. ❒ From £8.99, Boots

Just say the word

360° immersive sound is not the only clever feature the Amazon Echo boasts. Control music, devices and even ask questions to this voice-controlled gadget. ❒ £149.99, amazon.co.uk

Just a splash

Elderbrook’s natural cordials make it easy to get your eight glasses a day. The subscription service delivers the flavours you like straight through your letterbox. ❒ £9.99 per month for three, elderbrookdrinks.co.uk

March 2017 | womensfitness.co.uk 13


BREAK YOUR LIMITS

THE ONLY INSOLE WORN AND ENDORSED BY USAIN BOLT Patented technology for superior shock absorption Reduces your risk of injury

Fewer injuries, shorter recovery times so you can smash your personal best

BUY NOW AT

www.enertor.com


Your edit

Pencil it in

Tap into your animal instincts and race through the mud at the Spring Wolf Run. Certain to test your limits, run 10K across unpredictable natural terrain. Be prepared to overcome obstacles, get muddy and unleash your wild side. Takes place 8 and 9 April at Welsh Road Farm, Warwickshire. ❒ Entry costs from £39, thewolfrun.com

Layer up

Love running outdoors, but struggle to find a top that breathes and keeps you warm? The Clima-Shirt will quickly elevate your run. It’s made with microventilationpatterning, an adjustable V-neck collar and comes with thumb holes for maximum comfort.

Love the outdoors

Be prepared for any adventure this winter with the Rab Xenon X Jacket. It offers high levels of breathability and completely eliminates cold spots, so it’s ideal for keeping you comfortable and dry during activities such as climbing and trail running.

❒ £100, on-running.com

running news

❒ £160, rab.equipment/uk

Shatter your PB with performance -boosting tips and high-tech kit

WORDS: SABRINA BARR

Explore the world

Want to go on a journey? Running Beyond: Epic Ultra, Trail and Skyrunning Races by Ian Corless will transport you to some of the most stunning running trails the world has to offer. Not only is this book a masterpiece in photography, but it’ll give you intense wanderlust. Before you know it, you won’t just be reading about these running trails, you’ll be experiencing them. ❒ £25, Aurum Press Ltd

Blast ��om the past

Nike has released the Nike Air Zoom Structure 20, the 20th iteration of its most classic trainer. With the Nike Structure line dating back to 1991, the design has evolved to suit the needs of long-distance runners. ❒ £100, store.nike.com

March 2017 | womensfitness.co.uk 15


Your edit

Eu�otrip

DID YOU KNOW?

Whether you’re new to the bike or you fancy yourself as a bit of a Laura Trott, Ultimate Étapes: Ride Europe’s Greatest Cycling Stages by Peter Cossins will open your eyes to some of the continent’s most stunning routes. And what better way to see the world than while challenging yourself in the saddle?

TheCycletoWorkScheme generatesatleast

£72m

ineconomicbenefitsforthe UKeconomyandemployers eachyear

Merlin Cycles gives three reasons why every cyclist should hit the mat for a spot of yoga

1

It boosts flexibility

The more supple you are, the less prone you are to injury. Try downwardfacing dog for a good stretch-out post-cycle.

2

It keeps you calm

The unique breathing involved in yoga practice helps you to stay focused and in the zone – something that’ll be particularly helpful on those longer, tougher rides.

It helps to further 3 your training

Thanks to the restorative aspects of yoga, it can help you to look after your body better, which in turn means you can safely up the ante on the bike.

16 womensfitness.co.uk | March 2017

Getting shirty

If you mean business on your bike then let it reflect in your attire. The Odlo Telegraphe Bike Jersey might be on the pricier side, but its sweat-wicking fabric and fast-dry abilities are second to none. ❒ £90, odlo.com

cyclescene Get extra pedal power with our top cycling tips

Cruising

The Electra Bikes Loft 3i in Mint Mojito is so darn pretty it makes us want to hop on and pedal right on through to summer. It’s the perfect way to brighten up your daily commute on those drearier days. ❒ £425, electrabike.com

WORDS: AMANDA KHOUV SOURCE: CYCLINGUK.ORG

From pedal to pose

❒ £20, Aurum Press Ltd


Restore your inner glow

With 14 days of incredible organic herbal teas and supplements Discover more at pukkaherbs.com


Your edit

It’s a wrap!

DID YOU KNOW?

Free from the top 14 allergens (including wheat, gluten and dairy) and at only 95 calories each, these BFree Sweet Potato Wraps are WF’s new lunchtime staple.

A messy bedroom can affect your weight.

Sleep guru Anandi (AKA Alison Francis) maintains that a cluttered setting will not lead to a good night’s slumber, with a lack of sleep in turn leading to an unbalanced diet. ‘Sleep deprivation can affect your weight as your metabolism can become out of balance,’ she says. ‘Two hormones in particular can cause this to happen: ghrelin and leptin. Ghrelin sends messages that tell you when to eat and tends to be more present when you are sleep deprived. The hormone leptin sends messages that tell you to stop eating, which is less present when sleep deprived.’ Your mum’s nagging might have been for a good reason after all... ❒ thesleepguru.co.uk

❒ £3.50 for six, Tesco

Power player

Want to get more veggies into your diet? Choose Blends by Roots Collective. Neither a juice nor a smoothie, Blends are as thick as a shake and have bite, meaning they can be eaten hot, cold or frozen, out of the bottle or as a sauce or soup. Whichever way you choose to consume your Blend, you’ll be getting a nutrient-dense quarter kilogram of cold-pressed pure vegetables with no nasties and for fewer than 127 calories. With carrots, ginger, lime juice and coconut milk, Carrot Zing is our fave. ❒ £2.95 for a 230g bottle, rootscollective.co.uk

healthwrap Tasty trends and top buys from the world of wellbeing

Nutritionist Cassandra Barns spots the signs of a nutrient deficiency

18 womensfitness.co.uk | March 2017

1

Hair loss

Hair is primarily made up of protein, but it’s also the body’s least important protein structure. So when your nutrient intake is low, it’s allocated to more important functions.

2

Long-lasting injuries

Healing is another vital function of this nutrient. If you’re taking longer than expected to recover from an injury, then lack of protein could be a reason.

3

Mood issues

Protein is broken down into amino acids, which are then used to make many vital substances, including neurotransmitters. The ‘feel-good’ chemical serotonin, for example, is made from the amino acid tryptophan. So if you don’t get enough protein, your production of serotonin may be reduced, contributing to low mood.

4

Poor immunity

Protein is used to keep the physical barriers

in our body intact in order to keep germs out, and is also used to make antibodies and other immune chemicals. So if you’re coming down with more colds than usual or seem susceptible to infections, low protein intake could be why.

5

Swollen ankles

Proteins in our blood are also responsible for keeping enough fluid in the blood vessels – and helping fluid to be drawn back into the blood vessels in the tissues. So when

protein drops below a certain level, fluid isn’t drawn back into the blood vessels efficiently; instead, it stays in the tissues, causing swelling.

Get your fix Nature’s Plus Sunflower Protein, £22.50, yourhealthfoodstore.co.uk

WORDS: SABRINA BARR PICTURE: SHUTTERSTOCK

5

signs you’�e not getting enough p�otein


Your edit

But first, coffee

What dreams are made of

Upgrade from instant and choose authentic Italian coffee with Lavazza A Modo Mio Jolie. We don’t just love its great-tasting java and its compact, contemporary style; this coffee machine is Lavazza’s quietest yet, meaning the only thing buzzing is you. ❒ £79.95, John Lewis

Can a mattress really affect your chances of getting a good night’s sleep? Absolutely. If you struggle getting enough zzzs, this Simba Hybrid mattress may be the solution you’ve been dreaming of. Cleverly designed to be a one-model-fitsall and coming compressed in the box, it’s the easiest ticket to a restful night.

❒ £399, simbasleep. com

lovelife Hot tips and tricks to boost your energy, style and cash flow

Biology 101

Most of us like to think we take care of our bodies, but how much do we actually know about it? Body: A Graphic Guide to Us by Steve Parker and Andrew Baker examines and explains the human body with 100 fascinating infographics and illustrations.

Did you know?

A family dining table actually plays host to more than just good food. According to a study conducted by pasta brand Giovanni Rana, the average life of a dining table will oversee 132 arguments, 93 bombshell announcements and 104 moments of, uhum, passion.

Cute candle

If you’re already dreaming of a summer holiday, capture the scent of the fresh beach breeze or the spirit of Eastern spice with Heart & Home’s Coastal candle fragrances. Just like a deep breath of the ocean at dawn, Dawn Mist is our favourite and will bring the vacation to you. ❒ £13.99, heartandhome.com

WE LOVE!

WORDS: ERICA BUSH

❒ £25, Aurum Press Ltd

20 womensfitness.co.uk | March 2017


K A E P R U REACH YOAKE DISTRICT L E H T R E U Q N CO e 8 peaks with the Heart Trekkersoaffnred wgisalktraatilloonv.er Summit th F01’ and get £25 ‘W e d o c e s U . e s a heart dise

s bhf.org.uk/8peak

2 September 2017

© British Heart Foundation 2017, a registered charity in England and Wales (225971) and Scotland (SC039426)


Your edit

Wellbeing in a box

Zen garden A recent study carried out by PG Tips Green Tea discovered that over a third of Brits feel stressed on a weekly basis, with 46 per cent of us taking up gardening as the preferred way to de-stress. And we’re on the right (garden) path: the Pot Plant Census report found that tending to a patch of greenery can be very beneficial to our mental health.

Nourish and restore this month with Pukka Herbs’ new wellbeing kit, Clean Me Green. Harnessing the power of organic plants, the kit includes 14 days’ supply of Pukka’s expertly blended Detox and Clean Matcha Green Teas and Clean Greens superblend powder, which boasts high levels of iodine, contributing to healthy skin and supporting both thyroid function and thyroid hormone production. inflammation. ❒ £19.99 for a 14-day supply pukkaherbs.com

greenscene Be stylish and sustainable with our planet-friendly tips

Sha�e the �a�e

Reduce your food waste and connect with your neighbours with OLIO, an app that brings people together with local independent shops and other members of the community to ensure excess food isn’t thrown away. It’s super-easy to use and an innovative way to recycle. ❒ Free to download on the App Store and

WORDS: SABRINA BARR

Pucker up

Rise and shine

This burnished-pink organic mineral lipstick by Odylique in Fig Fondant is the perfect shade to wear at the tail-end of winter. Made with 100 per cent organic plant oils, butters, fruit and flower extracts, its creamy texture will nourish your lips and give them a gorgeous glossy finish. Did we mention it’s limited edition? Get it quick.

If you like to do more than just fall out of bed and brush a comb across your head (see what we did there?), Original Source’s new Shower Milks will make a sweet-smelling addition to your routine. Made with real vegan milk extracts and 100 per cent natural fragrances, they’re perfect for an indulgent morning boost.

❒ £18, odylique.co.uk

❒ £2.20, Superdrug March 2017 | womensfitness.co.uk 23


Your edit

Q

Leaves for liver health

Q A

A

I enjoy drinking alcohol but should I be worried about fatty liver disease?

Alcohol misuse can cause a build-up of fats in the liver and is the first stage of alcohol-related liver disease (ARLD). The good news is that fatty liver disease is reversible: just stay away from liquor for two weeks to give this vital organ time to return to normal. It’s always best to drink in moderation, but pair that with eating your greens for a liver-loving lifestyle, since research shows that eating green vegetables such as kale and spinach helps reduce fatty liver. Pass the salad, will you?

CHEAT SHEET:

FRUCTOSE

Flour power

If you’re still on the lookout for a great gluten-free flour alternative, get yourself a packet of chickpea flour. Amazingly versatile, it can be used in both sweet and savoury cooking and it’s high in both protein and fibre.

Fructose is a sugar commonly found in foods such as honey and fruit. When consumed as fruit, fibre helps to slow the release and therefore keeps blood-sugar levels stable. But when fructose is added to food as a sweetener, without the help of fibre, it can wreak havoc with your liver and insulin levels.

fitfood

Nourishing news and nutritional know-how

Dutch foodie Nina Olsson is known for her beautifully styled blog nourishatelier. com and her first book, Bowls of Goodness by Nina Olsson, (£18.99, published by Kyle Books) is a pretty mix of vegetarian, plant-based food. Simply delicious recipes, easy to follow and with mouthwatering photography, this is a must for your kitchen.

FOOD SWAPS

The next time you’re dialling up your favourite Indian takeaway, try ditching the korma or pasanda for a healthier tandoori or madras dish. Then add a protein such as fish or chicken to fill you up for longer and keep the calorie count down.

24 womensfitness.co.uk | March 2017

Rhubarb & orange yoghurt Ingredients (serves 1) ♦ 200g rhubarb, chopped into pieces ♦ Juice of 1 orange ♦ Pinch of ground cardamom

♦ 4tbsp agave syrup ♦ ¼tsp vanilla extract ♦ Few drops of orange blossom water ♦ 250ml Greek or vegan yoghurt ♦ 1tbsp walnuts, crumbled ♦ Sprinkle of black sesame seeds ♦ Sprinkle of bee pollen

1

Place the rhubarb, orange juice, cardamom, agave syrup and vanilla extract in a saucepan with enough water to just cover the rhubarb. Bring to the boil, then reduce the

2

heat and simmer for 10 minutes. Remove from the heat and add the orange blossom water before serving with yoghurt. Top with nuts, seeds and bee pollen.

3 4

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

Books we love


Promotion

It’s perfect for sharing with friends or batch cooking for a healthy lunch

Lemon fennel and new potato sausage bake This recipe is made with gluten-free sausages and it’s perfect if you’re looking for a dinner that’s lower in calories.

Hassle-free meals,sorted! Want to know the secret? We’ll give you a hint, it involves HECK’s delicious range of pork and chicken sausages, burgers and meatballs!

A

fter a long day there’s nothing better than sitting down to a hassle-free dinner. High in protein, HECK’s tasty range of pork and chicken sausages, burgers and meatballs make for a handy mid-week meal or weekend show-stopper. With over 20 varieties there’s something for every occasion, from low-fat Zesty Chicken Chipolatas for meat lovers,

to Super Greens Balls for vegetarians, vegans or #meatfreemondays. One-stop cooking We’re loving this Sausage Bake, it’s the ultimate fuss-free meal – just chuck everything in the tray, and voila! It’s perfect for sharing with friends or batch cooking for a healthy lunch. Make HECK a regular part of your weekly shop and discover the delicious range today.

Ingredients ♦ 1 lemon ♦ 30g golden raisins or sultanas ♦ 250g baby new potatoes, scrubbed and halved if larger than bite-sized ♦ Spray oil ♦ 1 medium head fennel, cut into wedges ♦ 6 HECK Chicken Italia Sausages ♦ Bunch asparagus, trimmed ♦ 2tbsp roughly chopped flat-leaf parsley

1

Heat the oven to 200°C/ fan 180°C/gas mark 6. Cut the lemon in half lengthways, then cut

one piece into four wedges and set aside. Squeeze the juice from the other half into a small bowl. Add the raisins, stir and set aside for at least 30 minutes. Bring a small pan of water to the boil, add the potatoes and cook for 5 minutes. Drain and add to a medium-sized roasting dish. Add the fennel and reserved lemon wedges, spray with oil, toss and bake for 10 minutes. Add the sausages to the tray and cook for 5 minutes. Add the asparagus to the dish, turn the potatoes, fennel and sausages and cook for 12-15 minutes until cooked through. Mix the parsley with the raisins and scatter over the tray with any juices. Serve.

2

3 4

► For more delicious recipe ideas visit heckfood.co.uk

BUY NOW!

► Just £3, available from heckfood.co.uk and supermarkets nationwide.


E N O Z T R O F M O C UR O Y E D I S T U O P E T S

O T N O LOND K E R T D R OXFO

ears t d n a t a e w s , d u 2017 p to 100km of m

U

k

bhf.org.uk/l2otre

13-14 May

©British Heart Foundation, registered Charity in England & Wales (225971) and in Scotland (SC039426)


Your edit

Sweet dreams

One of the most important things to consider when planning a camping trip is the right gear. The Vango Sennen 250 sleeping bag will keep you warm during cold nights spent outdoors. It also has a two-way locking zip, which is such a nifty feature for getting in and out of your sleeping bag with ease. ❒ £70, blacks.co.uk

City slicker

traveldiary Your passport to dream destinations, suitcase essentials and active escapes

Keen to explore the capital? Make your way to London’s Seven Dials, a buzzing network of streets linking Covent Garden to Soho. There you’ll find an array of boutiques, restaurants and hotels that make Seven Dials a fantastic health, wellness and lifestyle destination.

❒ sevendials.co.uk

Two’s company

This Outwell Earth 2 Man Tent is ideal for outdoorsy couples looking to spend some quality time together. It’s super-lightweight and the pre-attached inner tent makes this tunnel style easy to set up. ❒ £75, millets.co.uk

WORDS: SABRINA BARR

Snap happy

The HERO5 Black is the most powerful GoPro ever, with video resolution up to 4K, professional-quality 12MP photos and simplified controls. Plus, you can auto-upload photos and videos to a GoPro Plus account to then share with your friends and family. Because capturing your holiday moments on camera is the best way to relive them forever.

DID YOU KNOW?

Photos showing your adventurous side could help you find love. According to new data from dating app Bumble and South African Tourism, British daters receive double the number of successful swipes on the app when they include active outdoor shots on their profile. Like you needed a reason to get out your selfie stick when next jetting off across the world.

❒ £349, shop.gopro.com

March 2017 | womensfitness.co.uk 27


Promotion A triathlon provides you with an awesome full-body training regime, which will help you get in the best shape of your life

London-theperfect citytotryaTri!

T

he beginning of a new year is the perfect time to set your health and fitness goals; and taking on the three elements of a triathlon provides you with an awesome full-body training regime, which will help you get in the best shape of your life in no time. Not only is the AJ Bell London Triathlon the world’s largest tri, it also offers the unique opportunity to compete in the city’s traffic-free closed streets. Taking place on 22-23 July, you’ll have the opportunity to take in some of the capital’s most iconic sights as you swim, bike and run your way to the Docklands finish line.

Everyone’s invited! Attracting over 13,000 participants and 30,000 spectators each year, this epic event has become a must-do in the sporting calendar. With a variety of distances, routes and wave categories to choose from, it really doesn’t matter if you’ve never done a triathlon before or you’re an Olympic athlete – everyone’s welcome! There are four distances available: Super Sprint, Sprint, Olympic and Olympic Plus, so whether the 400m (Super Sprint) or 1,500m (Olympic) swim is your chosen distance, the London Triathlon has something to suit all levels.

Great day out Not only is the course spectacular, but you’ll also be cheered on by a 30,000 strong crowd. You can even enter as part of a team if you and some friends fancy a fun, sociable and super-healthy day out! So, if you’re keen to challenge yourself over the next six months and rev up your fitness levels, why not sign up as part of a Relay Team in either the Sprint or Olympic categories? Swimming in the Royal Victoria Dock and running around the city is a once-ina-lifetime opportunity, so what are you waiting for?

► SIGN UP TODAY 22-23 July 2017, from £79, livetotri.co.uk/london-triathlon/

WIN A PLACE! For your chance to win one of five free places at the AJ Bell London Triathlon simply answer the question below: WHERE DOES THE SWIM TAKE PLACE? A. The Thames B. Royal Victoria Dock C. Regent’s Canal To enter* email info@ thelondontriathlon.com with your answer, D.O.B., and a contact number; or call 0208 233 5900.

*FULL T&CS CAN BE FOUND AT LIVETOTRI.CO.UK/LONDON-TRIATHLON/COMPETITION-TS-CS/

If you want 2017 to be the year you take on a triathlon, then set your sights on our capital


FITNESS

PICTURE: SHUTTERSTOCK

♦ SWEAT YOUR WAY TO SUCCESS ♦

Move it! Our barre-inspired session and star dancer, Danielle Peazer's exclusive moves will boost your dancefloor confidence in no time March 2017 | womensfitness.co.uk 29


Fitness A more athletic approach to barre workouts, it gets your lungs working as well as your limbs

CLASS ON TRIAL

Soulbody Barre

In the pursuit of long, lean muscles and a hit of lung-loving cardio? The athletic Soulbody Barre impresses Team WF WHAT IS IT?

A barre class with a twist, there’s plenty of targeted stretching and some energetic cardio work. This class focuses on concentric contractions and interval training to work deeper into your muscles, giving you the most effective workout possible. Don’t panic though, there is a strong yoga element to it so your limbs will get a deep stretch out with the help of a Pilates ball.

WHAT ARE THE BENEFITS?

The core aim is to improve your strength and flexibility using a variety of movements which encourage leaner muscles and a quicker growth in mass, so you see results in no time. It also improves your coordination and balance, as you use the strength bar to lean on while you do standing yoga positions, while the cardio element helps your stamina.

30 womensfitness.co.uk | March 2017

A more athletic approach to barre workouts, it gets your lungs working as well as your limbs. After a few sessions, you will definitely start to see muscle definition.

HOW HARD IS IT?

If you are a regular barre attendee, don’t assume you will be top of the class: this isn’t your regular ballet-inspired choreography. It has a more intense cardio element and it is broken down into neat sections so every part of your body will get a very concentrated workout. Get ready to sweat, pant and have aching muscles the next day.

WHERE IS IT?

At Fitness First clubs around London, including Baker Street and Tottenham Court Road. Your first class is free; visit fitnessfirst.co.uk for more information.

Start with a warm-up. Hold a plank position for 30 seconds then perform a set of press-ups. Back in plank position, place a Pilates ball under your feet and do another set of press-ups, squeezing your glutes with each rep. For legs, place the ball behind your knee while in box position and lift your leg up behind you; raise your opposite arm for an extra burn! Pulse it at the top position then draw your knee into your torso. Get into a standing position, holding onto something sturdy for support. Rotate your leg from in front to behind, holding it out for a few seconds. End with some relaxing stretches.

SASHA’S VERDICT

This class definitely pushes you to your limit: it is very hard to do decent press-ups and planks when your whole body is shaking. But it’s still meant to be enjoyable, so we were told to stop if it ever got too much, which is always nice to hear!

WORDS: SASHA MORRIS PICTURES: FITNESS FIRST; GSTOCKSTUDIO

DO IT YOURSELF


Fitness

Trainlike adancer WithprofessionaldancerandReebokWomen ambassadorDaniellePeazer

D

anielle Peazer isn’t known for her pretty Instagram account alone, although, judging by her 1.2 million followers, it really isn’t too shabby. The social influencer is a popular professional dancer, and Reebok Women ambassador who is in amazing shape, too. Her new 12-Week Body Plan is ideal for anyone looking for a lifestyle overhaul in a bid to get fit, look great and feel even better. It’s packed full of great recipes that are genuinely tasty and healthy (it is possible, we promise) as well as a comprehensive workout plan to challenge you the whole 12 weeks. And don’t worry, it’s super-flexible, so whatever your lifestyle, you’ll be able to make it work for you. At last – a real plan for real people, that really works! As a little taster of what you can expect from her 12-Week Body Plan, Danielle has put together a full-body workout based on the plan’s routines. Give it a go – and check out @daniellepeazer on Instagram for more inspo, or buy her Plan at bit.ly/WHLxDanielle

HOW TO DO IT

For each superset, alternate 20 seconds of each move going as hard as you can, with 10 seconds’ rest in between until you’ve performed each move four times. Rest for one minute then do the same for each superset.

March 2017 | womensfitness.co.uk 31


Fitness

Lower Body SQUAT JUMP

Areas trained: GLUTES, QUADS

Technique ➤ Bend at the knees and hips to lower your bottom out behind you as low as possible. ➤ From this position, jump up as high as you can. ➤ Land softly and repeat.

SAFETY TIP

Keep your knees tracking over your toes and your heels planted as you squat

HAMSTRING CURL

Areas trained: HAMSTRINGS, GLUTES, CORE Technique ➤ Lie with your feet on a stability ball with and arms on the floor for support. ➤ Lift your hips up towards the ceiling to create a straight line from your feet to your neck. ➤ Bend your legs to pull the stability ball towards your bottom. ➤ Reverse the movement and repeat.

32 womensfitness.co.uk | March 2017

SAFETY TIP Keep your hips high but don’t overarch your lower back


KIT YOU’LL NEED:

♦ Stability ball ♦ 2 x dumbbells ♦ Medicine ball or kettlebell

Upper Body Her new Body Plan is ideal for anyone looking for a lifestyle overhaul

WIDE PRESS-UP

Areas trained: CHEST, TRICEPS, CORE Technique ➤ Start in plank position with your hands wide. ➤ Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout. ➤ Push back up to the start and repeat.

SAFETY TIP

Don’t let your hips drop lower than the rest of your body at any point

BENT-OVER ROW

Areas trained: UPPER BACK, BICEPS Technique ➤ Keeping a bend in the knees, hinge at the hips so that your upper body is at a 45-degree angle from 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.

SAFETY TIP Keep your back flat but with a natural arch throughout

→ March 2017 | womensfitness.co.uk 33


Fitness

Abs & Core STABILITY BALL ROLL-IN

Areas trained: CORE, STOMACH

SAFETY TIP

Technique ➤ Start in plank position on your hands, with your feet on a stability ball. ➤ Roll the stability ball towards your hands. ➤ Extend your legs back to the start and repeat.

When your body is in plank, engage your core to protect your lower back

RUSSIAN TWIST

Areas trained: CORE, SIDES Technique ➤ Sit with feet off the floor and upper body slightly reclined, holding a kettlebell in front of your chest.

➤ Twist your upper

body to bring the ball towards the floor, then twist the other way reversing the movement. ➤ Repeat fluidly.

34 womensfitness.co.uk | March 2017

SAFETY TIP Don’t let your upper back and shoulders hunch – sit proud with a long spine


GET THE LOOK

CLOTHING: Reebok bra, £22.95; leggings, £34.95 and Reebok Hayasu trainers, £64.95, all reebok.co.uk KIT: Stability ball, dumbbells, kettlebell, all reebok.co.uk

Full-Body SAFETY TIP Keep the core tight to prevent the lower back from overarching when in plank position

1

2

BURPEE

Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤ Crouch down to place your hands on the floor by your feet. ➤ Jump your feet back to bring your body into a plank position, then immediately jump them back to the start. ➤ Jump up as high as you can, then land softly and go straight into another rep.

4 3

→ March 2017 | womensfitness.co.uk 35


Fitness

LUNGE WITH ROTATION

Areas trained: QUADS, GLUTES, SIDES, CORE Technique ➤ Holding a weight 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 plan is super-flexible, so whatever your lifestyle, you’ll be able to make it work for you

the weight towards your hip. ➤ Push back up to the start and repeat on the opposite side. Alternate sides for each rep.

SAFETY TIP

Stay on track with Danielle’s top tips

36 womensfitness.co.uk | March 2017

1

‘Keep your workout routine exciting by switching it up. There are so many ways to exercise to give something new a go to keep yourself motivated.’

2

‘If you’re struggling to find motivation, get a friend involved. Working out with a friend can help push you further and also makes exercise a social thing.’

3

‘Remember that your workout is for you and no one else. Focus on pushing your body to its limits rather than the limits of others around you.’

WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: DANIELLE PEAZER

Don’t let your front knee extend further than your toes when at the bottom of the lunge


Fitness

Y

Poseyour waytoperfect

slumber This easy, restorative yoga sequence will quickly get your body and mind in the mood for bedtime. Zzzs in 10, 9, 8…

oga really does it all. From boosting your mood to helping you get stronger, there are a host of reasons to try yoga. But one of the most popular is its ability to de-stress. This gentle yoga sequence from yoga instructor Pippa Richardson (pippayoga. com) takes it that one step further by helping the mind to let go of the day and the body to prepare itself for a night of restful sleep. From busy workloads to stressful social situations, it’s difficult to truly unwind come night-time. That’s why it’s important to take measures to distance yourself from all the noise and chaos of the day – and that’s where yoga comes in. ‘There are a wide variety of things that can affect our sleep, including lifestyle habits and physical conditions,’ says Pippa. ‘Yoga is proven to help reduce these psychological stressors, which, in turn, can have a positive effect on the way we sleep. We can use specific poses and breath work to stimulate the parasympathetic nervous system known as the “rest and digest” mechanisms in the body.’ By taking on these yoga poses, you can wave goodbye to restless nights and say hello to good-quality, long slumbers. To make the most of this yoga sequence, make a habit of going through the poses every evening. ‘Ideally, it’ll be the last thing you do in your day so that you can go straight from your practice to bed,’ adds Pippa. And don’t ruin the effects by using your phone or watching TV afterwards – make sure your head hits the pillow once you’re done with the very last rep.

March 2017 | womensfitness.co.uk 37


Fitness GET THE LOOK CLOTHING: Adidas bra, £24.95, adidas.co.uk; Live! leggings, £79, liveclothing.uk KIT: Mat, yogamatters.com

HOW TO DO IT Perform each pose one after the other, taking as much time as needed. Repeat and remain in each pose for the time/reps recommended.

CONSTRUCTIVE REST Technique ➤Lie on your back with knees bent, hip-width apart and feet on the floor directly underneath the knees. Rest your arms alongside the body, palms facing up towards the ceiling. ➤Become aware of your breath, watching your inhale and exhale. ➤Stay here for around five to 10 minutes or as long as feels comfortable.

HOT TIP

This can be a helpful tool to ‘anchor’ you in your body

BRIDGE Technique ➤Start in the same position as the constructive rest and begin to press your feet into the ground evenly. You may feel your tailbone begin to tuck under in response. ➤Continue to press down through your feet until your pelvis and spine begin to peel away from the floor, hips moving towards the sky. ➤When your hips have come as high as they want to, let the front body soften and begin to curl the spine all the way back down. ➤Repeat this between three to five times. 38 womensfitness.co.uk | March 2017

SAFETY TIP Perform the upwards and downwards movements slowly


Ideally, it’ll be the last thing you do in your day so that you can go straight from your practice to bed

SUPINE TWIST Technique ➤Start in the same position as the constructive rest but take the arms out to shoulder height, then take the feet mat-width apart. ➤Take your knees over to one side. ➤Let your head turn either in the same direction as your knees or the opposite direction, whichever feels more comfortable. ➤Stay for a few rounds of breath and then repeat on the other side.

SAFETY TIP Don’t force the movement, let gravity take the knees over to the side

CROSS-LEGGED FORWARD FOLD Technique ➤Sit with your legs crossed and shins slightly forwards. ➤Slowly begin to fold forwards from your hips, allowing your spine to round. Let your arms come to rest wherever they

feel most comfortable, perhaps just in front of you. ➤Stay for a few breaths and change the cross over of your legs and repeat.

SAFETY TIP

If needed for comfort, place a small pillow or blanket underneath your sit bones to help tilt your pelvis forward

→ March 2017 | womensfitness.co.uk 39


Fitness

CAT/COW Technique

➤Start in a

tabletop position on all fours, with wrists underneath your shoulders and knees underneath your hips. ➤Curl your spine up towards the

ceiling; let the back of your neck be long. ➤Then move in the opposite direction, allowing your belly to soften to the floor a little bit and find length from the crown of your

head to tail, draw your shoulders down your back. ➤Repeat this movement for a few rounds of breath, taking the spine through flexion and extension.

SAFETY TIP

Spread your hands and root down through the joint of your index fingers throughout

DOWNWARD DOG and begin to straighten your legs to come up. ➤Once you’ve come up, bend your knees so your spine can lengthen. Keep your head in line with your spine. ➤Stay for a few breaths and let your knees come to the floor. Repeat this three to five times.

40 womensfitness.co.uk | March 2017

HOT TIP

Imagine you have a long leopard’s tail, which is pulling you up and back

WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK

Technique ➤From all fours, tuck your toes under and send your sit bones back towards your heels. ➤Reach your arms out in front, little fingers touching the outside edges of the mat. Spread your hands and root down through your index fingers. ➤Slowly lift your knees away from the floor


Yoga is proven to help reduce psychological stressors, which, in turn, can have a positive effect on the way we sleep

CHILD’S POSE Technique ➤Kneel on the floor and fold your torso over your thighs so that your forehead comes to rest on the floor. You can experiment with having your knees together or having a little bit of space between the thighs. Arms can rest by the sides of the body or reach out in front. ➤Stay in this position for three to five minutes or longer.

SAFETY TIP

Focus on completely softening/ surrendering to the ground

LEGS-UP-THE-WALL Technique ➤Sit sideways against a wall with your right hip and right shoulder gently touching the wall. ➤Carefully, in one smooth movement, swing your legs up the wall and allow your back and head to come to rest on the ground. If you have moved away from the wall, shuffle yourself forwards slightly so that your sit bones are touching the wall. ➤Extend your legs straight up the wall; your arms can fall away from your body or you can gently rest your hands on your belly. ➤Stay in this position for five to 15 minutes.

SAFETY TIP Bend your knees slightly if your hamstrings are tight

March 2017 | womensfitness.co.uk 41


Promotion

You’rein charge! Make 2017 the year you smash your weight-loss goals

I

f this is the year you want to take your training up a gear, improve your diet and finally see results on the scales, then you’re going to need a plan! Don’t go in unprepared, it’s not the answer, but a clever regime full of nourishing meals, hard-working workouts and enough rest days to keep your recovery and progress on track, is key.

The ultimate plan We’ve teamed up with leading sports nutrition brand Optimum Nutrition® to bring you the ultimate nutrition plan. With easy to prepare meals for busy women, plus savvy tips and tricks to help you get more from your workouts, it’s the perfect companion for your fitness journey. What’s more, Optimum Nutrition is the ultimate partner for fuelling and refuelling your workouts. Its new OPTI-LEANTM range has everything you need to help reduce your bodyweight, maintain lean muscle mass or help support your metabolism*. Perfect partner Ensuring you replenish your energy stores post-workout, and have enough energy in the tank to really smash out tough sessions is vital to keeping your weight-loss on track. Try these tasty must-haves to boost your results. Refuel With two great refuelling options

Optimum Nutrition has your covered: OPTI-LEANTM Whey Powder and OPTI-LEANTM Whey Bar both contain 20 grams of protein with CLA, L-carnitine and green tea. Both products are ideal post-workout, and the Whey Bar is perfect for stashing in your gym bag for on-the-go nutrition. Beat cravings There’s nothing worse than a grumbling tummy when you’re on a weight-loss mission. Reach for an OPTI-LEANTM Meal Replacement Shake next time cravings strike, not only are we sold on the delicious chocolate flavour and oats and flaxseed combo, the 25 grams of fast- and slow-digesting proteins mixes easily and helps to reduce bodyweight as part of a meal replacement programme. The Chocolate Brownie flavour OPTILEANTM Meal Replacement Bars are a handbag must-have, hitting high on the taste stakes they also provide 20 grams of protein. Boost results Give your weight-loss results a helping hand by adding OPTI-LEANTM Fat Metaboliser to your regime. The easy-to-swallow capsules have a unique blend of ingredients including l-carnitine, green tea extract, pepper extract, zinc and B vitamins, which help support your energy and metabolism to make sure your really smash your goals and ace busy days.


Ensuring you have enough energy in the tank to really smash out tough sessions is vital to keeping your weight-loss on track

Your ultimate meal plan

*OPTI-LEANTM MEAL REPLACEMENT POWDER AND BAR HELPS REDUCE BODYWEIGHT. OPTI-LEANTM WHEY POWDER AND BAR HELP GROW LEAN MUSCLE. OPTI-LEANTMTM FAT METABOLISER HELPS SUPPORT YOUR METABOLISM

MEAL

MONDAY

TUESDAY

Lean Whey Porridge topped with 1 OPTI-LEAN™ heaped dessert Meal spoon of flaxseed BREAKFAST Replacement and 2 dessert Shake spoons of blueberries 2 x slices of 2 slices of brown spelt bread topped with a soda bread topped tablespoon of with half a mashed SNACK avocado sprinkled reduced fat with sea salt cottage cheese

LUNCH

SNACK

PRETRAINING SNACK POST TRAINING RECOVERY

DINNER

SNACK TOTAL CALORIES

OPTI-LEAN™ OPTI-LEAN™ Meal Meal Replacement Replacement Shake Bar 3 x oatcakes topped with 2 Green smoothie and teaspoons of 6 almonds houmous 125g tub of Greek yogurt 0% fat with 1 medium banana -

-

WEDNESDAY

THURSDAY

FRIDAY

OPTI-LEAN™ Meal Replacement Bar

OPTI-LEAN™ Meal Replacement Shake

OPTI-LEAN™ Meal Replacement Shake

Banana and peanut butter smoothie

125g tub of Greek yogurt 0% fat + 1 medium banana

100g of sugar snap peas dipped in a heaped tablespoon of salsa

OPTI-LEAN™ Meal Replacement Shake

-

A medium wholegrain pitta bread filled with OPTI-LEAN™ Meal 100g of tuna mixed with sweetcorn , spring Replacement onion, 1 teaspoon of Bar houmous, and a handful of rocket 2 x raw chopped carrots dipped in 1 3 oatcakes heaped tablespoon of houmous

-

OPTI-LEAN™ Meal Replacement Bar

-

-

Ginger chicken 100g salmon with 1 small darne cooked in sweet potato soya sauce with Chicken stir-fry with OPTI-LEAN™ Meal steamed and 1 2 medium 1 nest of wholegrain Replacement Shake cup of potatoes and 1 noodles steamed cup of mixed broccoli vegetables Greek yogurt and small banana 1434 kcal 164g 1455kcal 1475 kcal 1220kcal Carbs 125g 145g Carbs 140g Carbs 116g Carbs 104g Protein 34.4g 109g Protein 127g Protein Protein 38g Fat Fat 50g Fat 44g Fat

Recovery Smoothie

OPTI-LEAN™ Meal Replacement Shake

4 squares of dark (75-80%) chocolate 1436 kcal 166g Carbs 119g Protein 34g Fat

BUY NOW!

Get in the zone... ...with these top tips from personal trainer Linda Illerstam ► The more muscle, or ‘lean mass’ you have, the higher the metabolic rate and the amount of calories you burn in a day, so focus on training that stimulates muscle growth such as weight training, or performance sports where you use both strength and conditioning. ► Weight training and high intensity training allow you to burn energy both during the actual training session and afterwards when your body is restoring the broken-down muscle mass, so incorporate both in your schedule. ► Aim to eat high nutritional value foods, these will ensure you are fuelling your body with proper energy and supporting muscle development, whereas ‘empty’ calories or foods that are low in nutrition may have a negative impact on your energy levels and performance.

► OPTI-LEANTM range is available from onacademy.co.uk


Fitness

barre Raisethe

Get longer and leaner with this extraintense barre workout from Barrecore

I

f you’ve ever done a barre class, you’ll be familiar with the burn the ballet- and Pilates-inspired moves induce, working the deeper muscles of the body and providing a challenge that no regular gym workout can. Barrecore’s new barreSCULPT class takes this concept up a notch by introducing resistancefocused moves using a simple band. It’s the perfect way to fast track your results by adding intensity while still focusing on lengthening those muscles, working on technique and improving posture. Barrecore instructor Gemma Bass-Williams has devised the following workout for WF readers based on the new class. To get the full benefits, remember to focus on slow, controlled movements with each exercise and concentrate on the muscle groups targeted in each move.

44 womensfitness.co.uk | March 2017


KIT YOU’LL NEED:

♦ Resistance band

HOW TO DO IT Work through the circuit three times, taking 10 to 30 seconds’ rest between each position depending on your level. Aim to eventually work through the entire circuit without rest as your cardio fitness improves over the weeks.

→ March 2017 | womensfitness.co.uk 45


Fitness WIDE SECOND

REPS:

20

Areas trained: CHEST, UPPER BACK, BICEPS, QUADS, GLUTES Technique ➤With the middle of a resistance band hooked around something sturdy in front of you, start with feet wider than hip width and in a

natural turnout, holding the ends of the resistance band in each hand, ensuring it’s taut. ➤Drop hips down to knee level or as low as you can

go, keeping a neutral spine. ➤Pulse up and down and pull the band towards your sides, drawing your shoulder blades together.

SAFETY TIP Keep your knees tracking in the direction of your toes

LUNGE WITH BICEP CURL

Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE, BICEPS Technique ➤Take the band in both hands and take a large step forward. Lift up the front foot and place the middle of the band underneath, creating added tension in the band. ➤Bend both knees to 90 degrees, lowering the back knee until it is almost on the floor. ➤Keeping your elbows close to your sides, curl the ends of each band up to your shoulders.

➤Lower the band

and repeat the bicep curl as you pulse in the bottom of the lunge for the allotted reps. ➤Return to standing then repeat on the opposite side.

46 womensfitness.co.uk | March 2017

SAFETY TIP Remember to keep the hips square throughout

REPS:

5-10


To get th full benefits, remember to focus on slow, controlled movements with each exercise

REPS:

10

PRESS-UP WITH BAND

Areas trained: CHEST, TRICEPS, CORE, UPPER BACK, SIDES, SHOULDERS Technique ➤Holding the band with both hands, adopt a high plank position with hands wider than shoulder width. ➤Bend your arms to

lower your chest towards the floor, keeping your body in a straight line and elbows tracking behind you. ➤Push back up to

the start and as you do so, rotate at the torso to reach one arm straight up to the ceiling, pulling the band with you and following

your hand with your eyes. ➤Lower your hand back to the start and repeat, alternating which hand you reach with for each rep.

HOT TIP

The more taut the band is to start with, the more challenging it will be

VERTICAL V

Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES, CORE Technique ➤Start with heels together, toes apart and a taut resistance band tied around belly of the thighs. ➤Bend the knees over the toes

and place hands on hips. ➤Hover your heels an inch off the floor and turn the knees out, holding for 30 seconds. ➤Bring arms to fifth position

then lift them straight above the head in a V-position. ➤Tuck the hips forward slowly then release, then tuck again for 30 seconds.

SAFETY TIP Keep a good posture with a neutral spine, chest open and shoulders relaxed

→ March 2017 | womensfitness.co.uk 47


Fitness GET THE LOOK

CLOTHING: Victoria’s Secret bra, £30, victoriassecret.com; Live! leggings, £82, liveclothing.uk KIT: Resistance band, stylist’s own

ARABESQUE POSITION

Areas trained: GLUTES, HAMSTRINGS, CORE, BACK Technique

➤Place your hands

on a wall with arms outstretched and wider than shoulder width. ➤Walk your feet

back, bring heels together and toes two inches apart. Bend your knees. ➤Extend left leg long behind you and externally

rotate the hip until your big toe touches the floor. ➤Lift left leg up for two counts no higher than the hip.

➤Keep your leg in

this position as you draw tiny circles with your big toe. Do this for 60 seconds on each leg.

SAFETY TIP

Focus on the length rather than height of the leg as this will elongate and create leaner muscles

CLAMSHELL

Technique ➤Lie on your side with a resistance band tied around the belly of your thighs. Ensure ears, shoulders and hips are all in one line with knees bent. ➤Keep the pelvis still and rotate the top knee open. Hold for two counts then down for two counts and repeat. ➤Repeat for 60 seconds on both sides.

48 womensfitness.co.uk | March 2017

SAFETY TIP Keep the tail bone pressed forward

WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK

Areas trained: GLUTES


HIGH CURL

Areas trained: STOMACH, CORE Technique

➤Sit on the floor

with legs bent. ➤Keeping your back straight, lift arms into first position like you are hugging a big beach ball.

➤Tuck the tailbone

and roll back slowly, creating a C-curve with your spine. ➤Return to the start and repeat for 30 to 60 seconds.

SAFETY TIP

Keep your tailbone tucked under to avoid overarching the lower back

It’s the perfect way to fast track results by adding intensity while still focusing on lengthening those muscles

STANDING TRICEPS Area trained: TRICEPS Technique ➤Stand with feet hip-width apart with knees slightly bent and chest open. ➤Hold the band in the right hand behind your head, keeping the arm at head height. Take the bottom of the band with your other hand at the middle back. ➤Keeping the elbow in, extend the top arm to the ceiling. Perform 10 reps. ➤Do the same for the bottom arm for 10 reps. ➤Switch sides and repeat.

SAFETY TIP

Keep your shoulders down and your neck long throughout

March 2017 | womensfitness.co.uk 49


AN EXCITING NEW FITNESS SHOW DEDICATED TO CELEBRATING, MOTIVATING AND INSPIRING YOUR HEALTHY LIFEST YLE.

JOIN THE MOVE FIT MOVEMENT

WORKOUT FITNESS CLASSES PROFESSIONALS

FITNESS FOOD AND WEAR NUTRITION

THE LATEST TRENDS


LOOK GOOD, FEEL GREAT Subscribe and get 3 issues for just £3 + FREE Wellwoman Max WORTH

£19.85

ORDER ONLINE

dennismags.co.uk/womensfitness OR CALL 0844 844 0246

Calls will cost 7p per minute plus your telephone company’s access charge

quoting code P1703B for the print + digital edition OR P1703P for print only

Calls will cost 7p per minute plus your telephone company’s access charge. Gifts limited to the first 100 orders only. Please allow 28 days for delivery. UK only offer. Dennis Publishing reserve the right to replace this gift. You will be able to view your subscription details online at ManageMyMags.co.uk. RRP £19.85 (84 tablets) Wellwoman Max is available at Boots, supermarkets, pharmacies and health stores and www.wellwoman.com.


Fitness POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰

reviews Allthelatestreleasestriedand testedforyoubyteamWF

TOM’S DAILY PLAN

by Tom Daley ►£16.99, Harlequin If anyone knows a thing or two about how to eat and train right, it’s Olympic diver Tom Daley. He’s been diving from the age of seven and understands first-hand the way in which nutrition and exercise directly affect performance, so it makes sense that he’s decided to reveal a secret or two. Tom’s Daily Plan translates into more than 80 quick and tasty recipes and day-by-day workouts – all of which can be done from home. While his training plan is comfortingly familiar (most will have seen Tom’s #DaleyChallenge workout videos on Instagram), his recipes are certainly a surprise. From cheesy ricotta and herb pancakes to chicken and mango salad, who knew Tom was such a foodie? Albeit not groundbreaking, Tom’s Daily Plan is effective and easy to follow, and somehow he’s managed to produce a guide that’s fit for an Olympian yet realistic for everyone. It helps that his beautiful face is all over it too, but you didn’t hear that here... STAR RATING:

✰✰✰✰✰ Erica Bush

THE MARK STEPHENS YOGA SEQUENCING DECK

►£30, Waterstones If you inhale yoga at every opportunity, then this sequencing deck could be just the inspirational tool you’ve been looking for to switch up your routine. With easy bursts of information on each card, accompanied by an in-depth mini booklet, it allows you to experiment with creativity while maximising yoga’s health and spirituality aspects. Produced by experienced author and yoga teacher Mark Stephens, this sequencing deck is designed with both teachers and students in mind. Although, it is quite technical and challenging in comparison to some of his other publications, so it’s not ideal for beginners. For anyone with a bit of yoga know-how, this is a practical essential. STAR RATING:

✰✰✰✰✰

Latoya Vanessa Gayle

Reader review ADIDAS TRAIN & RUN APP

ZUMBA SLIMDOWN PARTY DVD

►£19.99, stocked nationwide This two-disc, limited-edition DVD is packed full of energy, bringing all of the benefits of Zumba straight to your living room. The routines are easy to follow – the steps start off fairly simple and build up gradually – and incorporate a number of different dancing styles, including merengue, salsa, samba and rock ’n’ roll. The intensity of the routines increases as the DVDs progress and you’re encouraged along by engaging instructors, including Beto Perez, the Colombian dancer who created Zumba. The very ethos of Zumba lies in having a great time, and that definitely comes across in Zumba Slimdown Party. Dance by yourself or invite some friends over to join in the fun, but prepare yourself for a full-body workout that will have you smiling throughout. STAR RATING:

✰✰✰✰✰ Sabrina Barr

►Free to download, iTunes and Google Play Store. This app emphasises the ‘personal’ in personal training. Not only is there real-time coaching, there is also voice feedback that makes you feel like there’s an instructor right in front of you. The display and layout is super-straightforward: the main screen’s ‘Feed’, ‘Running’, ‘Training Plans’ and ‘Me’ allow you to easily transition from one section to another, making it highly informative but not overly complicated. The problem with a lot of fitness apps is that they offer too much, providing so many different options that they can easily become a distraction during your workout. The Adidas Train & Run app is so straight to the point that you are welcomed by a bright-green ‘GO’ button as soon as you enter the app – it cuts out each unnecessary step. The blog is an enjoyable additional touch that keeps you focused, educated and on track. STAR RATING:

✰✰✰✰✰

Issy McGlashen

54 womensfitness.co.uk | March 2017


Fitness

Switchitupto switchiton Not seeing results? Here’s how to tell it’s time to shake up your workout

F

alling out of love with fitness? Or perhaps you’re not seeing results at the rate you used to. If your exercise regimen just isn’t working the way it once did, then it might be time to overhaul your routine. Rather than ditching your workout, switch it up instead and get ready to have fun, break through plateaus and discover a new love. These are the telltale signs that you’re due a fitness makeover.

→ March 2017 | womensfitness.co.uk 55


Fitness

1

You’re skipping sessions

Been missing more workouts than usual recently? If you normally need to have your arm twisted to even consider skipping a workout, but are somehow finding yourself using any and every excuse to get out of your gym sessions, it might be time to re-evaluate. Falling out of love with your fitness routine doesn’t mean you’ve fallen out of love with fitness altogether, it just means that you need a change. ‘Your routine should lie in the process of going to the gym or taking part in physical activity regularly, not the gym routine itself,’ explains Natalie Morley, performance coach and mentor at Phoenix Strength. To make sure you don’t fall into the habit of missing workouts, create or follow new ones that get you excited.

2

You’re coasting

Turning up is the first step, but if you’re after serious results just being there is not enough. Clipping into a spin bike and working up a little sweat might feel like you’re putting in the work, but you could just be putting in the time – and there’s a huge difference. We’re not saying that emptying your gas tank every time you hit the gym is plausible – or healthy – but when you do make an appearance, make sure you’re there to reach your target. Before a session, make a note of your goal for that particular workout and stay focused on it from start to finish. The sense of accomplishment will make it more than worth it.

3

Your results have plateaued

Hitting that wall is inevitable if you’ve been sticking with the same kind of training for some time, but there’s an easy way to break through it, and that’s by overhauling your workout. ‘A great way to kick-start progress again is to take one variable and change it,’ advises Natalie. ‘If you’ve been predominantly hitting the cardio, switch it up and factor in three weights sessions per week.’ Keep in mind that there are many aspects to fitness, all of which you should make room for.

4

You’ve put on weight

It’s not just working out that affects whether you lose or gain weight. High stress levels, lack of sleep and a change in diet can all have a huge impact on the scales, and if you haven’t been challenging your body in the gym the way you used to, you might notice that you’ve put on weight. 56 womensfitness.co.uk | March 2017

‘Consider the variables that contribute to your fat-loss journey,’ says Natalie. ‘These could be calorie intake, recovery, training method and calorie deficit.’ It might only be one of these things holding you back, but one surefire way to get back on track is by ditching your current workout and putting your body through its paces another way.

5

You’re lacking motivation

Seeing yourself reach goals, however big or small, can really motivate you to keep trying harder. It’s proof that what you’re doing is working. So when it stops being effective, it only makes sense that this could put a dampener on your motivation levels, too. Find new ways to get motivated by trying a different kind of challenge. Look for further inspiration by following some positive influencers on Instagram, making a list of short-, medium- and long-term goals for your new fitness routine and maybe even something as simple as working out with a friend.

6

You keep getting the same injuries

Doing the same thing over and over can make you really good at it. But depending on your body, it could also encourage the same niggling injuries to keep returning. This is an easy way to tell that you need to ditch your workout, whether that’s to find a more efficient way for your body to achieve something or to take some time to work on strengthening your body in order to battle the problem. ‘Making sure your workout is appropriate for your current abilities is absolutely vital,’ says Natalie. If you are the kind of person who gets injured a lot, remedial and rehabilitative exercises are essential – they’ll not only make you less susceptible to injuries, they can make you even stronger than you were before your injury. ‘A programme comprising of controlled quality movement, mobility work and assistance work will certainly help you rehabilitate dysfunctional movement such as a pain in your neck when lifting your arm overhead.’ If you’re nursing a serious injury, make sure you seek help from a professional when you think you’re ready to return.

7

You never feel 100 per cent

Constantly finding yourself under the weather, low on energy or in too bad a mood to get yourself into your workout kit? You might be burning the candle at both ends. Your hard effort to get into shape

could be the reason you’re not seeing results, too. We’ve always championed high-intensity interval training, especially if fat loss is your goal, but it’s not feasible to go hell for leather, day in, day out. Try substituting one of your harder sessions for something restorative or remedial, like yoga or Pilates. It might not feel as strenuous but, trust us, it counts.

8

You’ve been doing the same thing for as long as you can remember

We all know now that weight training is the way forward if you want to be strong, fit, lean and energised. That’s not to say cardio should be ruled out, but if you’re not combining the two by now, you ought to be. ‘If you’re a cardio bunny, there’ll come a time when progress slows and maybe even comes to a complete stop,’ says Natalie. ‘Including weights sessions will help challenge a new part of your fitness – your anaerobic capacity – as it requires you to perform short, sharp bursts of energy.’ Achieving a balance between the two will mean you’re reaching your full potential – and that’s a good enough reason to switch up your routine, right?

9

You’re broke

Regular spin classes, gym memberships and personal training sessions can set you back hundreds each month. Being healthy should never be the reason you struggle to make ends meet, but it also shouldn’t take a backseat if you are looking for ways to be frugal. Ditch your swanky monthly gym membership or regular visits to that swish boutique studio in exchange for a more savvy way to get in shape: invest in a budget (but safe!) bike or a decent running backpack and incorporate your fitness into your daily commute, whether that’s cycling or running to the station or the whole way.

10

You’re getting really good

We know this doesn’t exactly sound like a bad thing: getting good at something means that whatever you’ve been doing is working, which is great news! But it also means that you’re probably getting complacent and less likely to be working as hard as when you were new to it. Trying a new workout means engaging muscle groups that need waking up as well as sparking up that mind-body connection that can get a little lazy when your body is working on autopilot. If it feels easy, you need to change it up.


Struggling to find inspiration for new ways to get fit? We love these weird and wonderful workouts… Mountain Burn at Ethos Move over, spinning. This intense, competitive indoor cycling class at new London studio Ethos will get you climbing, sprinting and sweating on the Wattbike – an awesome piece of equipment that accurately replicates the feel of the road. Slackers needn’t apply.

ethos.co

Bartendaz at Gymbox Calisthenics is all the rage right now but we know it can seem intimidating, especially if you’re new to moves such as pull-ups. You can get all the benefits in a group-training setting at this class incorporating Olympic rings, bars and frames.

gymbox.com

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK

S.O.B. at Fierce Grace

Turning up is the first step, but if you’re after serious results just being there is not enough

Stiff, old or broken? This hot yoga session is designed especially for injured or selfproclaimed unfit yogis. Perfect if you’re trying to take it easy without giving it up completely.

fiercegrace.com

March 2017 | womensfitness.co.uk 57


Fitness

Fit formula

If 2017 is the year you go veggie, or even vegan, make sure your post-workout shake is up to the job. My Sisterhood’s new vegan-friendly shakes in vanilla and chocolate contain body-loving ingredients to help boost your weight-loss results. ►From £28, mysisterhood.co.uk

Top choice

The Swagger Tee by Boudavida is so super-soft we never want to take it off! The loose fit makes it perfect to throw on for lounging, warm-ups or yoga. Plus, five per cent of sales are donated to women’s sport. We’re sold! ►£55, boudavida.com

#fit

Pick your print

Seafolly’s new activewear range has us oohing and aahing at every piece, especially these Ocean Rose leggings. All the right amounts of vintage and modern. ►£70, Selfridges

Thekit,gearandaccessories wecan’tgetenoughofthismonth Never miss a sunset

Get that extra push finding your zen with this Horizon Combo Mat by Yoga Design Lab. The eco-friendly mat and towel in one makes it perfect for a good sweat sesh. ►£62, yogadesignlab.com

Some R&R

Nursing aches and pains after a hard session? Use Voya’s new Muscle Recovery Range and your body will thank you. We love the Feel The Heat warming gel. ►From From £25, voya.ie

Click for yoga

Want om delivered to your door? Yogi2Me app helps you find a yoga instructor in London who’ll come to you – whether you’re at home, work or on a holiday. ►From £80 an hour for a private lesson, yogi2me.com

Simply the breast

The Anita Active Air Control 5544 sports bra takes breathability to a new level thanks to its mesh cups. At last… ►£60, boobydoo.co.uk 58 womensfitness.co.uk | March 2017

WORDS: AMANDA KHOUV

All ears

No more fussing around with tangled wires during your workout. The VerveLoop+ is waterproof, lightweight and, most importantly, stays put! The HD sound is a muchwelcomed bonus, too. ►£59.99, verve.life


FOCUS ♦ GET THE KNOWLEDGE ♦

60 » Your seasonal inner cleanse 63 » Super supplements 62 » 14-day super cleanse

PICTURE: SHUTTERSTOCK

69 » Fight off the fat

Body booster Over the next 14 pages you’ll find everything you need to kick-start a year of healthy habits

→ March 2017 | womensfitness.co.uk 59


Focus

Your seasonal

inner cleanse Enhanceyourhealthwitha full-bodyrebootsaysLouisePyne

60 womensfitness.co.uk | March 2017


Our kidneys, liver, skin and lungs are all responsible for the finely tuned detoxifying process

I

f you’re desperate to get your eating habits back on track following the festive season, a clean eating plan is the best way to kickstart a healthy regime and help reset healthy habits going forward. The new year marks a new chapter in our lives, and the perfect opportunity to set new challenges. ‘It is so easy to overindulge over the Christmas period, particularly where alcohol is involved,’ says registered dietitian and nutritionist Hala El-Shafie. ‘We have numerous invitations, office parties and get-togethers with friends and family, and when these start on the first of December and roll on to the first few days of January they can have a damaging effect not just on our weight but on our overall health. Making changes to our diet, lifestyle and how we look after ourselves is always a good idea and a great opportunity to implement positive changes and break unhealthy habits.’

PICTURES: SHUTTERSTOCK

The detox basics

The liver is the largest internal organ and plays a key role in maintaining wellbeing. This hardworking organ is best known as a detoxifier, and it does this on a daily basis by eliminating harmful substances and purifying our blood. The liver also aids digestion through the secretion of bile,

5 1sleepPractise a good routine

If you currently live on little sleep, it’s time to reset your rest pattern. According to scientists at the Medical College of Wisconsin who discovered a link between sleep loss and damage to liver cells, poor sleep compromises liver health. Try to get yourself into a regular routine where you go to bed early and then wake at the same time each morning. A hot bath to calm your body, a cup of chamomile tea and a room filled with soothing scented candles will all help to implement good sleep habits over time.

2 Be mindful

Mindfulness isn’t just another fad, it’s a positive practice that can impact the way your body digests food. Try to be in the present moment when you’re eating. Observe and taste the food you’re eating, chewing slowly and pausing briefly in between bites. Your digestive system will thank you for it, we promise.

3 Avoid salt

Salty foods can put a further strain on an already stressed out liver so ditch the salt and flavour foods

detox mustdos

The ultimate clean-living rules with herbs and spices such as turmeric, garlic and rosemary, all of which are thought to support liver health.

more 4 Drink water Take care of your insides by drinking more water. Water flushes toxins out of your body via the skin and kidneys so always carry a large water bottle around with you. You’ll notice in our 14-day diet we recommend starting the day with hot water and lemon. This is because lemon juice stimulates gallbladder contractions, which stimulate the liver to get to work eliminating toxins out of the body. During the day you can also sip herbal teas, including fennel and nettle, but avoid fizzy drinks, shop-bought fruit juices and coffee.

5 Minimise toxins

Taking steps to minimise your exposure to toxins will lessen the work your liver has to do. If you smoke, try quitting or at least cutting down, moderate your intake of alcohol and seek organic and chemical-free household and beauty products.

March 2017 | womensfitness.co.uk 61


Focus

3

gethealthy recipes which helps to break down fat, stores glycogen for fuel, aids immunity and helps to regulate blood pressure. With so many responsibilities constantly being thrown at it, this multitasker can sometimes become overburdened. Harmful environmental toxins, a processed diet, too much alcohol and daily exposure to chemicals from things like household products and cosmetics can place an enormous load on the liver, slowing down its productivity and causing knock-on health effects. ‘Our kidneys, liver, skin and lungs are responsible for the finely tuned detoxifying process that we need to keep us functioning and on track, so it’s important to look after them as best as we can,’ adds Hala. Thankfully our liver gives us some clues when it’s crying out for help. You may experience bloating, have trouble digesting fatty foods, suffer from bad skin, or have trouble shifting weight. Feeling tired all the time, poor immunity and frequent mood swings are all signs your liver is clogged up, meaning it cannot properly filter the substances that enter. As a result you end up with recycled toxins passing through your blood. The repercussions? Elevated toxins

in your body prevents proper utilisation of nutrients, reduces your oxygen intake and creates an acidic environment, which is susceptible to disease. It doesn’t sound good –and it’s not. But by taking control of your health you can reverse symptoms.

Caffeine, alcohol, added sugar and dairy put additional strain on the liver, making it work harder The diet

Our 14-day diet is designed to do just that: jump-start health and reverse any unpleasant side effects of an overburdened liver. You don’t have to have access to an unlimited budget and there are no fancy ingredients involved, just everyday foods that have super health benefits. Our 14-day detox avoids all processed foods that contain

nasties such as high-fructose corn syrup, artificial colours and hydrogenated oils in favour of complex carbs, lean protein and healthy fats. We’ve also crammed in cruciferous vegetables, as these are powerful liver healthpreservers thanks to special sulphur compounds called glucosinolates that are contained within. Liver derailers such as caffeine, alcohol, added sugar and dairy are off limits for two weeks. ‘These put additional strain on the liver, making it work harder over time,’ says Hala. ‘So gradually reduce your intake before starting.’ The diet is based on three different phases. Phase one is introductory, which is mainly liquid-based to take the pressure off your digestive system. Phase two is the main diet and lasts for seven days – it’s based on a combination of solid and liquid food. Phase three is the maintenance phase, which involves gradually reintroducing certain foods groups in small amounts. Follow our detox for the full 14 days and you can expect increased vitality, radiant skin, improved focus and mood, plus weight loss of up to 4lbs. Think of this plan as a metabolism kick-start.

Hala’s favourite detox meals Smashed avocado

Smashed avocado, chilli and lime topped with a poached egg on rye is a perfect brunch, light lunch or breakfast. It’s also super-quick to prepare.

A veggie pho

Pho is a brilliant way to get those winterbusting ingredients such as garlic, chilli, lime and ginger in one pot. It doesn’t take long to prepare and it’s also light and warming but super-filling too. Plus, it’s packed full of vegetables and you can tailor it to match your specific tastes.

Hala’s 3 go-to foods We’ve incorporated these three superfoods into our 14-day plan

Almonds

They’re the perfect afternoon snack to rack up nutrients and keep you going until lunch or dinner. They’re a great source of vitamin E, biotin, manganese, copper, magnesium, phosphorous, fibre,

62 womensfitness.co.uk | March 2017

and heart-healthy monounsaturated fats. Win-win.

Kale

Kale is a good source of heart-healthy fibre and is mega-packed with essential vitamins A - which promotes eye and skin health and may help

strengthen the immune system vitamin C and vitamin K, as well as minerals like copper, potassium, manganese, calcium, phosphorus and iron.

Pomegranate

Pomegranate is full of antioxidants, natural chemicals found in plants that mop up

Baked butternut squash side

harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer.

Place half a butternut squash with garlic, spring onions, red chilli and olive oil stuffed with lentils in the oven. Thirty minutes later you have some seriously delicious comfort food.


Super supplements Supportatotal-bodyclean-up withthesetopdetoxaids

T

he first rule of detoxing is to make sure your body is getting enough of the nutrients it requires in the right doses to help flush away toxins. Avoiding processed foods and filling up on healthy ingredients will nourish your system, while factoring some smart supplements into the plan to help rev up results.

►£10.99, healthaid.co.uk

Bio Synergy Body Perfect Colon Detox

Psyllium husk powder is a source of soluble fibre, which forms a gel-like substance that helps to push things along in your digestive tract. It is combined with alfalfa, fennel and seed herb powder for an extra detoxifying boost.

►£24.99, very.co.uk

Advanced Nutrition Programme Pure Detox Pack

With everything you need to give your body a cleansing helping hand, this trio of supplements contains nutrients to support liver health, digestion and immunity, to help rid your body of toxins.

►£49.95, advancednutrition.com

3

of the best detox buys These diet add-ons will help you feel amazing

1

Clipper Super Green Detox Tea

Health Aid Milk Thistle Complex

This cleansing herb draws toxins and impurities from the body while helping to renew liver cells, so your body’s main detoxification organ can work to its maximum capacity.

Focus

Proto-col Vegan Greens

Whether you’re vegan or not, this green powder is a must-have addition to a healthy diet. With 23 all-natural superfoods, including spirulina, barley grass and chlorella, this greens powder is the way to go for a healthy new you.

►£19.95, proto-col.com

Arbonne Essentials Daily Power Packs For Women

Designed to provide the nutrients we need to power through the working day, this 30-day supply is made up of a multivitamin and multi-mineral tablet in one, an enzyme capsule, probiotic packed with live organisms, bone support and botanical supplement.

►£78 for 30, arbonne.com

This lifesaver-in-a-mug is a delicious way to detox. Elderflower, nettle and fennel help to naturally lift toxins form the body while simultaneously soothing the senses. ►£1.99, clipper-teas.com

2

LQ Liquid Health Skin Hair & Nails

This beauty elixir could be the secret to an improved complexion, glossy tresses and stronger nails. It contains a powerful combo of marine collagen, resveratrol and hyaluronic acid to fend off premature lines in one hit. ►£29.99, Holland & Barrett

3

Neat Nutrition Lean Protein This protein powder boasts nutrient-rich matcha green tea to give your metabolism a kick-start. ►£34,neatnutrition.com

March 2017 | womensfitness.co.uk 63


Cleanupyourdietintwoweeks andfeelyourbest!

elcome to the 14-day detox diet. As we already mentioned, the first few days are 80 per cent liquid (smoothies, juices and soups) along with a solid evening meal. The idea behind this is that you are taking the load off your digestive system so that it has the time required to heal itself. The remainder of the diet is based on clean-eating principles and

64 womensfitness.co.uk | March 2017

you’ll notice that all meals are packed with vegetables, protein, wholegrains and good fats. We suggest starting each day with a cup of hot water and lemon and trying to space out meals so that you don’t experience any blood-sugar lows. Where indicated, some recipes make more than one portion and we recommend freezing or refrigerating leftovers to use as required. We hope you like our recipes and wish you the best of luck on your new clean-eating journey.


Day 1

Day 2

Day 3

B�eak�ast

B�eak�ast

B�eak�ast

Whizz together 250ml coconut milk, 1 frozen banana, 50g kale, 80g frozen raspberries, 2tbsp oats and a pinch of cinnamon until smooth and creamy.

Whizz together 250ml almond milk, 100g frozen blueberries, 1tbsp hemp protein, 2tbsp oats and 1tsp almond butter until smooth.

Snack

Snack

Whip 80ml coconut cream until thick and yoghurt-like. Whizz together 200ml coconut water, 1 frozen banana, 100ml spinach, 1tbsp flaxseed, 1tbsp oats and the coconut cream until smooth.

Juice 1 large orange, 2 carrots, 100g spinach, 1 cucumber, ½ lemon and ½tsp ground ginger.

Juice 1 beetroot, 2 celery sticks, 1 cucumber, 2 carrots and 1 apple.

Liver revitaliser smoothie

Zinger juice

Lunch

Super-duper green soup (makes 2 servings)

Sauté 1 clove of crushed garlic with the juice of ½ a lemon, 1 celery stick finely chopped, ½tsp cumin, ½ head broccoli and ½ head cauliflower. Add a handful of parsley and a handful of coriander. Stir in half a tin of cannelloni beans and place in a blender with 300ml water, blitzing until smooth.

Snack

Minty cooler juice

Juice 1 pear, 1 apple, 1 cucumber, 1 celery stick, 100g kale, a handful of fresh mint leaves and ½tsp ground ginger.

Dinner

Lemony salmon with Italian-style vegetables

Place 1 salmon fillet on foil. Scatter around 1 sliced yellow pepper, 1 sliced courgette and 3 mushrooms. Season with 1tsp dried herbs and the juice of ½ a lemon. Bake at 180°C/gas mark 4 for 20 minutes and serve with 100g steamed spinach.

Protein power smoothie

Beetroot boost

Lunch

Gazpacho soup

Blitz together ½ cucumber, ½ red pepper, ½ yellow pepper, 1 garlic clove, ½ onion and ½ tin of tomatoes until smooth. Before serving drizzle over 1tsp balsamic vinegar, 1tsp olive oil and 1tsp chopped basil.

Coconut smoothie

Snack

Minty cooler

Juice 1 pear, 1 apple, 1 cucumber, 1 celery stick, 100g kale, a handful of fresh mint leaves and ½tsp ground ginger.

Lunch

Super-duper green soup

Use the leftovers from Day 1.

Snack

Beetroot boost

Snack

Juice 1 beetroot, 2 celery sticks, 1 cucumber, 2 carrots and 1 apple.

Juice 1 large orange, 2 carrots, 100g spinach, 1 cucumber, ½ lemon and ½tsp ground ginger.

Dinner

Zinger juice

Dinner

Grilled chicken breast with greens

Grill 1 chicken breast seasoned with 1tsp dried herbs and serve with 100g green beans and 100g kale.

Spiced cod with carrot mash and kale

Make a marinade with ¼tsp cumin, ¼tsp cinnamon, ¼tsp turmeric and ½tsp coconut oil. Cover 1 cod fillet with the marinade and bake in the oven at 180°C/gas mark 4 for 15 minutes. Meanwhile steam 1 large carrot and roughly mash with a fork. Serve the cod with the mash and 100g steamed kale.

March 2017 | womensfitness.co.uk 65


Focus

Day 4

Day 5

Day 6

Day 7

Breakfast

Breakfast

Breakfast

Breakfast

Scramble 2 eggs and serve on 1 slice wholemeal toast. Steam 100g spinach and serve as a side dish.

Mash 1 avocado and combine with 2 cherry tomatoes, finely diced. Spoon over 1 slice wholemeal bread.

Snack

Snack

Dippy eggs with asparagus

Homemade oaty cereal (makes 6 portions)

Boil 1 egg for 3 minutes so it remains runny. Serve in an egg cup, remove the shell top with a spoon. Toast one slice of wholemeal bread and cut into strips. Steam 4 asparagus spears and dip into the eggs along with the toast.

Combine 40g mixed nuts with 40g mixed seeds. Add 200g oats, ½tsp cinnamon, ½tsp nutmeg and place in an airtight container. Serve 50g with 4tbsp blueberries and 100ml almond milk.

Snack

Snack

2 clementines and 1tbsp Brazil nuts.

1 apple sliced topped with 1tbsp nut butter.

Lunch

Lunch

Sauté 1 clove of crushed garlic with the juice of half a lemon, 1 celery stick, ½ a carrot finely chopped, ½tsp paprika, ½ tin of chickpeas, 100g spinach leaves and a handful of coriander. Place in a blender with 300ml water, blitzing until smooth.

Grate one large carrot and place in a frying pan with ¼tsp cumin seeds, juice of ½ a lemon, 1tbsp chopped coriander and ½tsp coconut oil. Stir in 1tbsp chia seeds. Stuff the mixture into 1 large wholemeal pitta bread with a handful of rocket.

Snack

Crispy kale (makes 2 portions)

Chickpea and spinach soup

Half an avocado and 1tbsp almonds.

Dinner

Lemony salmon with Italian-style vegetables

Place 1 salmon fillet on foil. Scatter around 1 sliced yellow pepper, 1 sliced courgette and 3 mushrooms. Season with 1tsp dried herbs and the juice of ½ a lemon. Bake at 180°C/gas mark 4 for 20 minutes and serve with 100g steamed spinach.

66 womensfitness.co.uk | March 2017

Carrot pitta

Snack

Place 250g kale on a baking tray and coat in 1tbsp coconut oil (melted). Roast in the oven at 220°C/gas mark 7 cooking until crispy (around 15 to 20 minutes).

Dinner

Chicken and pepper lollipops

Dice 1 chicken breast, ¼ yellow pepper and ¼ green pepper. Place in a bowl and marinate with 1tsp melted coconut oil, ½tsp paprika and ½tsp cinnamon. Thread onto 2 skewers and bake at 180°C/gas mark 4 until cooked. Serve with a large salad.

Scrambled eggs on toast

1 banana mashed on 2 wholemeal crisp breads.

Lunch

Crunchy salad

Combine the leaves of 1 gem lettuce with 1 carrot, grated, 30g cucumber, grated, 3 cherry tomatoes, 100g watercress and 2tbsp Puy lentils. Dress with 1tsp olive oil and the juice of ½ a lemon.

Snack

2 sticks of pineapple and 1tbsp Brazil nuts.

Dinner

Prawn stir-fry

Cook 100g prawns with half a bag of stir-fry vegetables, the juice of one lime and 1tbsp soya sauce. Serve with 40g cooked quinoa.

Smashed avocado on toast

1 pear and 1tbsp almonds.

Lunch

Rainbow wrap

Finely dice 1 beetroot, ½ a carrot and 2 cherry tomatoes and place in a bowl with 50g rocket. Place the rainbow veggies on a wholemeal tortilla wrap and roll.

Snack

Crispy kale

Place 250g kale on a baking tray and coat in 1tbsp melted coconut oil. Roast in the oven at 220°C/gas mark 7, cooking until crispy (around 15 to 20 minutes).

Dinner

Pesto seabass

Panfry 1 sea bass fillet topped with 1tsp green pesto sauce. Serve with 100g steamed kale, 50g green beans and 1 beetroot finely sliced.


Day 8

Day 9

Day 10

Day 11

Breakfast

Breakfast

Breakfast

Breakfast

Cook 50g oats in 120ml almond milk. Top with ¼ apple, grated, ½tsp cinnamon and 1tbsp mixed seeds.

Pour 100g coconut milk over 50g chia seeds and leave to set in the fridge for 90 minutes (or make the night before and refrigerate). Top with 50g crushed blueberries and 1tbsp mixed seeds.

(as per Day 5)

Apple-flavoured oats

Snack

2 coconut & chia energy balls (makes 10)

Blend a handful of mixed nuts and seeds with 4 pitted dates, 1 pinch cinnamon, 1 pinch cocoa. Shape into balls and roll in shredded coconut and chia seeds.

Lunch

Mackerel salad

Flake 1 smoked mackerel fillet and serve with 100g watercress, 30g cucumber cubed, 4 cherry tomatoes sliced in half, 5 green olives and 1tbsp pumpkin seeds.

Snack

1 apple and 1tbsp almonds.

Dinner

Yellow dhal with quinoa

Sauté 1 diced red onion and 1 crushed garlic clove in a saucepan. Stir in 1 large tomato, finely diced, 1 pinch each of ginger, cumin, turmeric and chilli powder. Add 150g tinned yellow lentils, 1tsp tomato purée, 2tbsp water and combine well. Serve with 40g cooked quinoa.

Chia pudding

Snack

Celery crudités

1 celery stick cut into crudités and served with 1tbsp houmous.

Lunch

Rainbow wrap

Finely dice 1 beetroot, ½ a carrot, 2 cherry tomatoes and place in a bowl with 50g rocket leaves. Place the rainbow veggies on a wholemeal tortilla wrap and roll.

Snack

Homemade oaty cereal

Snack

2 clementines and 1tbsp almonds.

Lunch

Chickpea and spinach soup

Sauté 1 clove of crushed garlic with the juice of half a lemon, 1 celery stick, ½ a carrot finely chopped, ½tsp paprika, ½ tin of chickpeas, 100g spinach leaves and a handful of coriander. Place in a blender with 300ml water, blitzing until smooth.

Snack

Cucumber sticks

50g cucumber cut into matchstick-sized pieces and served with 1tbsp guacamole.

1 protein bar.

Dinner

Dinner

Cook 100g prawns with half a bag of stir-fry vegetables, the juice of 1 lime and 1tbsp soya sauce. Serve with 40g cooked quinoa.

Spiced cod with carrot mash and kale

Make a marinade with ¼tsp cumin, ¼tsp cinnamon, ¼tsp turmeric and ½tsp coconut oil. Cover 1 cod fillet with the marinade and bake in the oven at 180°C/gas mark 4 for 15 minutes. Meanwhile steam 1 large carrot and roughly mash with a fork. Serve the cod with the mash and 100g steamed kale.

Prawn stir-fry

Spinachy cottage cheese on toast

Combine 2tbsp cottage cheese with 50g steamed spinach, finely chopped. Divide over 2 pieces of toast and grill in the oven for a couple of minutes.

Snack

2 coconut & chia energy balls (as per Day 8).

Lunch

½ carton of lentil soup with 1 slice crusty wholemeal bread and a large salad.

Snack

1 cup of miso soup.

Dinner

Chicken courgetti in avocado sauce

Grill 1 chicken breast and then cut into small pieces. Spiralise 1 courgette into ribbons. Make the avocado sauce by blending the juice of 1 lemon, ½ an avocado, 50g rocket, a handful of fresh basil, a handful of fresh parsley and 1tsp olive oil in a blender until smooth. Mix the avocado sauce into the courgetti and chicken breast and serve.

→ March 2017 | womensfitness.co.uk 67


Focus

Day 12

Day 13

Day 14

Breakfast

Breakfast

Breakfast

50g oats cooked in 120ml almond milk. Top with ½ a banana, sliced, ½tsp cinnamon and 1tsp flaxseeds.

1 slice wholemeal toast topped with 1 small tin of reducedsugar and -salt baked beans.

(as per Day 5)

Snack

2 oatcakes with 1tbsp houmous.

Banana oats

2 oatcakes topped with 1tbsp nut butter.

Lunch

Tuna and tzatziki pitta

Mix 1tbsp tzatziki with 1 small can of tuna in brine. Stuff into 1 large wholemeal pitta bread and top with 50g rocked leaves and 3 pitted olives, sliced.

Snack

Beans on toast

Snack

Lunch

Crunchy salad

Combine the leaves of 1 gem lettuce with 1 carrot, grated, 30g cucumber, grated, 3 cherry tomatoes, 100g watercress and 2tbsp Puy lentils. Dress with 1tsp olive oil and the juice of ½ a lemon.

Snack

Carrot sticks with cottage cheese

Smoked salmon crisp bread

Dinner

Dinner

1 large carrot cut into sticks and served with 1tbsp cottage cheese.

Yellow dhal with quinoa

Turkey breast in lemon cream sauce with brown rice

Sauté 1 onion and 1 crushed garlic clove. Add 1 cubed turkey breast. Cook for 10 to 15 minutes on a medium heat and add 100g kale and 2tbsp garden peas. To make the cream sauce pour in 1tbsp crème fraîche, the juice of ½ a lemon and season with ½tsp mixed herbs and black pepper. Serve with 40g cooked brown rice.

Snack

Pumpkin and feta bruschetta

Roast 70g pumpkin, cubed, at 180°C/ gas mark 4 for around 30 minutes or until soft. Lightly crush and combine with 30g feta cheese. Toast two slices of wholemeal crusty bread and top with the pumpkin and feta mixture. Season with ½tsp dried herbs and serve with a large salad.

Lunch

Gazpacho soup

Blitz together ½ cucumber, ½ red pepper, ½ yellow pepper, 1 garlic clove, ½ onion and ½ tin of tomatoes until smooth. Before serving drizzle over 1tsp balsamic vinegar, 1tsp olive oil and 1tsp chopped basil.

Snack

2 coconut & chia energy balls (as per Day 8).

Dinner

Prawn stir-fry

Cook 100g prawns with half a bag of stir-fry vegetables, the juice of 1 lime and 1tbsp soya sauce. Serve with 40g cooked quinoa.

WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK

Sauté 1 diced red onion and 1 crushed garlic clove in a saucepan. Stir in 1 large tomato, finely diced, 1 pinch each of ginger, cumin, turmeric and chilli powder. Add 150g tinned yellow lentils, 1tsp tomato purée and 2tbsp water and combine well. Serve with 40g cooked quinoa.

1 wholemeal crisp bread topped with 1tsp cottage cheese and 4 slices of cucumber.

Homemade oaty cereal

68 womensfitness.co.uk | March 2017


Focus

Fight off thefat

After a super-indulgent festive season, it’s time to hit the reset button and get your fat burn back on track. Try this high-intensity workout for starters

L

ooking to detox successfully? You’ll need a total-body overhaul. We’re talking de-stressing, honing in on nutrition and, of course, getting as active as possible. Cue this workout. If you’ve put on a little extra weight over the past couple of months, just try these fat-loss circuits and get ready to shine from the inside out in no time.

HOW TO DO IT Perform 10 reps of each move in circuit 1, one after the other without rest. Then rest for one to two minutes depending on your level. Follow this same format for the remaining four sets, but each time dropping to 8, 6, 4 then 2 reps. Do the same for circuit 2.

March 2017 | womensfitness.co.uk 69


Focus

SAFETY TIP

Keep your upper back engaged – don’t let it round or collapse forwards

Circuit 1: Lower body SINGLE-LEG DEADLIFT

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE Technique ➤Hold a dumbbell in your right hand and stand on your right leg. ➤Keeping your legs straight and hips square, hinge at the hips to lower the dumbbell towards the floor. ➤Extend back to the

start and repeat the allotted reps on each leg to complete a full set.

JUMP SQUAT

Areas trained: GLUTES, QUADS Technique ➤Bend at the knees and hips to lower your bottom out behind you as low as possible. ➤From this position, jump up as high as you can. ➤Land softly and repeat.

SAFETY TIP

Keep your knees tracking your toes as you lower – don’t let them collapse in

JUMPING LUNGE

Areas trained: GLUTES, QUADS, CORE Technique ➤Start in a lunge position with both knees at 90 degrees, back knee just above the floor. ➤Jump up as high as you can, extending both legs. ➤While in mid-air, switch legs so that the opposite leg is now in front. ➤Land softly, straight into another lunge and repeat, switching legs with each rep. 70 womensfitness.co.uk | March 2017

SAFETY TIP Keep your torso long and upright and hips square


KIT YOU’LL NEED:

♦ Kettlebell ♦ 2 x dumbbells

SAFETY TIP

Generate momentum from the hips rather than the upper body to swing the kettlebell

KETTLEBELL SWING

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE Technique ➤Hinge at the hips, drive your bottom out behind you and bend your knees to take hold of a kettlebell in front of you by the handles.

Circuit 2: Full body PRESS-UP BURPEE

Areas trained: CHEST, TRICEPS, CORE, GLUTES, QUADS Technique ➤Crouch down to place your hands on the floor by your feet. ➤Jump your feet back

to bring your body into a plank position. ➤Bend your arms to lower your chest towards the floor,

keeping the body in a straight line. ➤Extend your arms to push back up to the start. ➤Jump your feet back

to the crouching position. ➤Jump up as high as you can, land softly and go straight into another rep.

➤Drive the bell

backwards through your legs, then extend the hips and knees to drive the bell up to eye level. ➤As the kettlebell drops back down,

hinge at your hips and knees again to repeat in a fluid motion.

Try these fat-loss circuits and get ready to shine from the inside out in no time

SAFETY TIP Don’t let your lower back overarch while performing the press-up

DUMBBELL SNATCH

Areas trained: GLUTES, HAMSTRINGS, BACK, CORE, SHOULDERS Technique ➤Bend at the hips and knees holding a dumbbell in front of you just above the ground. ➤Explosively extend your body, driving the dumbbell towards the ceiling using the momentum generated. ➤Lower and repeat, alternating arms with each rep.

SAFETY TIP Keep a flat back as you lower

→ March 2017 | womensfitness.co.uk 71


Focus GET THE LOOK

CLOTHING: Victoria’s Secret bra, £31, victoriassecret.com; Live! leggings, £80, liveclothing.uk; Under Armour Women’s UA SpeedForm Gemini 2.1 Running Shoes, £110, underarmour.co.uk KIT: Dumbbells, reebok.co.uk; kettlebell, gorillasports.eu

SQUAT AND PRESS

Areas trained: GLUTES, QUADS, SHOULDERS, TRICEPS

Technique ➤Holding a dumbbell by each shoulder, bend at the knees and hips to lower your bottom out behind you as low as possible. ➤Extend back to the start and press the dumbbells overhead. ➤Slowly lower and repeat.

SAFETY TIP Keep your chest up and shoulders back as you squat down

LUNGE WITH ROTATION

Areas trained: GLUTES, QUADS, CORE, SIDES body to the side of the front leg, bringing the kettlebell towards your hip. ➤Push back up to the start and repeat on the opposite side. Alternate sides for each rep.

Perspire your little heart out and let these top pieces of kit take care of it for you.

SAFETY TIP

Take a large enough step forwards so that the front knee doesn’t extend past the toes when in lunge position

1

ANIMAL EVELYN OCEAN LEGGINGS

Flattering, comfy and just the right amount of loud. ➤ £45, animal.co.uk

2

SUNDRIED BREITHORN BRA

Stay cool and dry while keeping your conscience clear thanks to Sundried’s pride in ethics. ➤ £45, sundried.com

3

ZAKTI I SEE YOU BABY VEST

Super-lightweight, this sheer number is also antibacterial and comes in four colours. ➤ £10, zaktiactive.com

72 womensfitness.co.uk | March 2017

WORDS: AMANDA KHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN, WMODEL.CO.UK

Technique ➤Holding a kettlebell 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

Top3sweatwicking must-haves


FEATURES

PICTURE: SHUTTERSTOCK

♦ LIVE LIFE TO THE FULLEST ♦

Think positive Get your mindset in gear and you can achieve anything. Discover how to be a true badass this year March 2017 | womensfitness.co.uk 73


Features

How to be

BADASS Make2017theyeartogetthelifeyouwant

T

here’s no time like the present, sure, but do you actually live by that? So many of us go through life with no sense of purpose, settling into jobs we don’t enjoy and locking away our aspirations in the furthest reaches of our minds. We don’t allow ourselves to live up to our full potential. Now is the

74 womensfitness.co.uk | March 2017

time to put a stop to this selfdestructive behaviour for good. In her New York Times best seller You Are a Badass: How to Stop Doubting Your Greatness and Start Living Your Awesome Life (£9.99, Running Press), Jen Sincero taps into what it is that holds us back and, more importantly, what we can do about it. Because we are all capable of leading fulfilling lives, but only some of us take the risks


and make the changes necessary to become bona fide badasses.

Self-awareness

The first step you need to take in order to turn your life around is figuring out why you are the way you are. Exercising self-awareness is crucial, as it is only when you’ve realised what’s been missing from your life that you can fill in the gaps. There are many factors that can play a role in determining how you lead and perceive your own life – including your parents, peers, the media and pressures of society. There’s a strong possibility that your life has been limited by these outside influences, your mind ruled by subconscious beliefs. Practise channelling your conscious mind to change the way you view the world, to realise just how amazing life is. Don’t waste another minute of it not being true to yourself. Another important aspect of self-awareness is not comparing yourself to others, as this can have an extremely detrimental impact on your wellbeing. ‘In our society, we are exposed to ideals in carefully choreographed photos and success stories across the media and social networking sites,’ says Dr Mark Winwood, director of psychological services for AXA PPP healthcare. ‘These can set unrealistic standards as to how we should be living. If we don’t feel our lives are going in a certain direction or our skills aren’t up to scratch, we can feel a loss of confidence.’ Whenever you’re feeling insecure, try and look at it from the point of view of someone who admires you, perhaps a friend or a family member. Why is it that they have so much confidence in you, but you have so little in yourself? The same goes for the other way around. It’s so easy to be proud of a friend for achieving something

great, while at the same time knocking yourself for not being good enough. Encourage yourself the way you would a loved one. Only you have the power to decide what it means to succeed in your life, no one else.

Embrace yourself

You are completely unique. There is no one else like you in the entire universe, so why on earth would you try to be anyone other than yourself? ‘By comparing ourselves to others too much, we miss the real reason we are here: to live a life true to yourself and to dive head first into the infinite ocean of potential within us all,’ says Simon Alexander Ong, a transformational life coach. As Jen

Cognitive behavioural therapy helps you to identify your negative thoughts and suggests helpful ways to manage them points out in You Are a Badass, what would have happened if, hypothetically, Marilyn Monroe had compared her figure to Kate Moss’, or if Led Zeppelin had compared their music to Mozart’s? It’s time for you to completely own who you are, flaws and all. Figure out what it is that you need to hear on a daily basis to feel good about yourself, and repeat it until you believe the words coming out of your mouth. ‘Language plays a massive part,’ says Zoe Thompson, a confidence, fear and phobia specialist. ‘Your brain is a very clever and powerful tool. If you say that you’re shy or not

confident, then that’s the foundation your brain has to work with.’ Using the right language will help you to embrace yourself more and more every day. It’s vital to change your frame of mind. Do you secretly still want to live out your wildest fantasies, no matter how unrealistic they are? With the right amount of tenacity, perseverance and daring, there’s no reason why you can’t. Your deepest desires reveal who you truly are and what you really value in life. Chasing your dreams is a scary prospect, but it’s a risk you have to be willing to take. ‘If we want to truly grow into the person that can make our dreams a reality instead of a mere wish, we need to regularly step out of our comfort zones,’ says Simon. To realise your true identity and purpose in life, you need to take action, no matter what obstacles are in your way.

Make a change

It’s all well and good saying you want to transform your life, but nothing will change if you don’t make it happen for yourself. Jen sums it up perfectly in her book: ‘If you’re serious about changing your life, you’ll find a way. If you’re not, you’ll find an excuse.’ Simple. Many people fall at the last hurdle because the fear of failing overpowers their determination to succeed. Achieving your dreams takes time, so you’ll need patience to see them through. In order for your long-terms goals to become reality, you should start by setting yourself honest, short-term goals. That way, when you begin making progress, those little successes will boost your morale and help you to stay focused. Use your improved self-awareness to become conscious of your bad habits and replace them with good ones. When you make a decision, no matter the doubts in your mind, stick to it. Chip away at your

WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK

Become a positive thinker with these simple tips Meditate

Practising mindfulness through meditation will help to increase your self-awareness. Sit in a comfortable position, close your eyes and clear your mind. Afterwards, you’ll find it far easier to gather your thoughts.

Breathe

If you’re feeling particularly flustered, stop what you’re doing, sit down and concentrate on your breathing rhythm. This will help you to compose yourself.

Say yes

When opportunities

come along, it is far easier to say no than to say yes. Take a risk by jumping into the deep end and saying yes once in a while.

Avoid excuses

If you really want to achieve something, then it’s time to stop the list of

buts. Stop making excuses and start making changes.

Look around

How often do you take a moment to look around and realise how amazing life is? We’re all lucky to be here; don’t take it for granted.

goals gradually and you will finally see the light at the end of the tunnel. Finding the courage to change the way you live your life can be overwhelming. If you need help, you shouldn’t be afraid to ask for it. ‘Confide in a friend, family member or colleague. They can offer a different perspective,’ says Dr Winwood. In some cases, if you’re feeling down in the dumps and you need an effective way to process your thoughts, it may be a good idea to seek professional advice. ‘Cognitive behavioural therapy (CBT) is a talking treatment that focuses on how your thoughts affect your feelings and behaviour,’ says Dr Winwood. ‘It can help you to identify your negative thoughts and suggest helpful ways to manage them.’ It may be a case of trial and error figuring out what works best for you. Whoever first said that the sky’s the limit wasn’t thinking big enough – shoot for the stars and discover what you’re capable of.

3ways to take action!

Be inspired

Connect with inspirational women with Girls Talk London, which helps girls and women enter competitive industries. Attending its networking events will spur you on to take the next step in your career. ❒ Tickets from £7; girlstalklondon.com

Be a fighter

Punch out all of your frustration at 1Rebel’s Rumble class. It’s 45 minutes of intensity, bound to get you ready to take on any obstacle that comes your way. ❒ £20, package deals available; 1rebel.co.uk

Be relaxed

Calm your mind and find your zen with Glow Yoga at Good Vibes. This class will liven the spirits of experienced yogis and newbies alike. ❒ Class prices from £16, membership prices from £99 per month; goodvibesfitness.co.uk

March 2017 | womensfitness.co.uk 75


Features

Thesepastfew yearshave beenadream cometrue WF chats to heptathlon star, Olympic champion and national treasure Jessica Ennis-Hill about her past, present and future

What was your favourite moment of the Rio Olympics last year? It has to be crossing the line after the 800m. It was such an amazing feeling having made it to that point relatively injury free, completing my second heptathlon at an Olympics and winning another medal.

everything can fall apart. Dealing with injuries has been the toughest and most challenging of my career. How do you handle the pressure of performing on the world stage? I’ve learned through experience. The more I’ve done as an athlete – whether the experiences are good or bad – the better I’ve become at handling the pressure. Who are your role models? I’ve always looked up to British heptathlete Denise Lewis. Carolina Klüft, a Swedish heptathlete, has also always been a big inspiration for me throughout my career. She dominated the sport for years, won so many medals and is a lovely person.

Has it always been your dream to become an athlete and compete in the Olympics? It’s been my ambition from a very young age to get on the podium, make major championships and go as far as I can with the heptathlon. These past few years have definitely been a massive dream come true.

What first inspired you to work with Vitality? I’ve worked with Vitality for a few years now. I was initially drawn to its whole ethos of rewarding people for being healthy by providing discounts on gyms and healthy food. Being rewarded for living a healthy life makes it so much easier for people to exercise and be healthy. I’m always active and think that it is important, so Vitality is the perfect company for me to work with.

What’s the biggest hurdle you’ve ever had to overcome as an athlete? I think most athletes would say the biggest hurdle is injury. You train hard, put your body through so much stress and strain, are so close to achieving your goal and then you sometimes get injured and

The message of VitalityMove is to encourage the nation to become fitter. Has that message always been important to you? It’s something that I’ve been thinking about a lot as I’ve made it to this stage of my career. I’ve asked myself what I enjoy doing and

76 womensfitness.co.uk | March 2017

what I am passionate about. The answers are sport and being active. It’s always been a way of life for me and I want to give something back and show people that you can achieve great things through being healthy and active. In addition to the running and the music at the VitalityMove events, what else can people expect? There’s going to be lots of different elements. Running and music are key to the events. We want to encourage as many people as possible to come down to take part in one of the runs and enjoy the day. There’s also going to be food courts and different sporting activities for the kids to try out. The events will have a music-festival feel, so rather than leave as soon as you’ve finished your run you’ll want to stay for the whole day. I’m really excited about how it’s all coming together. Have you always felt that music and exercise go hand in hand? I think they fit together perfectly; I can’t imagine training or running without music. When I train and we’re doing important time trials, my coach will say no music, because it’s cheating. It does give you that extra boost, so I think it’s fantastic to have an event where you’ve got all that music blaring out and it’s a real mix that everyone can enjoy. How do you keep yourself motivated? I’ve always been motivated by the goals I’ve set for myself – making Championships, winning medals and achieving a

certain score within the heptathlon. I think it’s important generally for people to have both short-term and long-term goals – something that you’re working towards to focus on. I think that things such as music and having people around to support you and encourage you are really great motivators. How do you think you’ve evolved as a person and an athlete between London 2012 and Rio 2016, where you won a silver medal? Four years is such a long time and I changed massively. Winning gold in London changed how I felt completely. I just couldn’t believe it and I was so blown away. Afterwards, everything changed: I got married, gave birth to my son, had lots of injuries and many ups and downs with my training. I feel like I became a more rounded athlete. It made me appreciate what I’d achieved before and what I was then setting out to achieve. Having my son be a part of everything has made me a much happier and settled person. ► Jessica Ennis-Hill launched VitalityMove, a project she has developed with Vitality. Events will take place at Chatsworth and Windsor Great Park in 2017, combining music and running for a fun, energetic day out. For more information and to sign up for tickets, visit vitalitymove.co.uk

TWEET @j_ennis

WORDS: SABRINA BARR PHOTOGRAPHY: GRAHAM HUGHES

J

essica became a global inspiration when she won gold in the heptathlon for Team GB at the London 2012 Olympics. Having returned a medal winner from the Rio 2016 Olympics, she’s making it her mission to encourage the nation to become more active. As a Vitality Ambassador, Jessica has teamed up with DJ Trevor Nelson to create VitalityMove, events that bring running and music together, we caught up with her to find out more.


STYLE

BRA, £22; JOGGERS, £42; JACKET, £99, ALL IVY PARK (TOPSHOP.COM)

♦ WEAR IT, WORK IT ♦

Monochrome moment Life isn’t always black and white but this month’s Style is... March 2017 | womensfitness.co.uk 77


Style

COLOUR

PROOF

You don’t need to be bright to make a statement. These gorgeous monochrome pieces will make you stand out from the crowd

78 womensfitness.co.uk | March 2017


♦ Bra, £90; Leggings, £120, all Michi at Style PB (stylepb.com)

March 2017 | womensfitness.co.uk 79


Style

Opposite page ♦ Bra, £130; Leggings, £125, all Koral (Selfridges) This page ♦ Vest, £38; Tights, £45, all Elle Sport (ellesport.co.uk)

80 womensfitness.co.uk | March 2017


March 2017 | womensfitness.co.uk 81


Style

82 womensfitness.co.uk | March 2017


Opposite page ♦ Top, £54; Leggings, £96, all Lorna Jane (lornajane.co.uk) This page ♦ Leggings, £45; Bra, £30, all Ivy Park (topshop.com)

March 2017 | womensfitness.co.uk 83


Style

♦ Bra, £49; Leggings, £79, all Lorna Jane (lornajane.co.uk)

84 womensfitness.co.uk | March 2017


HEALTH

PICTURE: SHUTTERSTOCK

♦ BE KIND TO YOURSELF ♦

Heardof hygge? It’s the Danish answer to all your wellbeing needs and we have the lowdown on it here March 2017 | womensfitness.co.uk 85


Getsomehygge inyourlife Ifyou’researchingforasenseof contentment–andwhoisn’t?–justlookto theDanes,saysLouisePyne

86 womensfitness.co.uk | March 2017


Health

Hygge is the basic language of comfort and the secret to hygge lies in paying attention to the rhythm of our daily lives

W

e can learn so much by observing other countries. Whether you want to boost heart health by eating the Mediterranean way, improve productivity by power napping like the Japanese or keep your fitness levels up by taking to two wheels like the Dutch, taking inspiration from other nations can help us Brits reap some fabulous wellbeing rewards. But when it comes to taking a positive perspective on health and wellbeing, the Danes seem to have it in the bag. Crowned the happiest country in the world by the fourth World Happiness Report, while the UK lagged behind in 23rd place, Denmark’s high standard

of living is a key factor. The Danes enjoy decent healthcare, gender equality, accessible education and equitable distribution of wealth, which all contribute to their universal passion for living the good life. So while here in the UK, we’re struggling with rising stress levels and an increasing incidence of chronic disease, by contrast Denmark boasts the happiest workforce across the globe with an impressive national life expectancy of 80 years, (much higher than the global average of 71).

The hype around hygge Pronounced hue-gah, hygge is Denmark’s secret to a fulfilled life – and it’s become a new global lifestyle craze. The Book o� Hygge (£12.99, penguinrandomhouse.co.uk), a new release from half-English, half-Danish Louisa Thomsen Brits, explores the trend for living the hygge way. She calls hygge ‘a feeling that most

of us know but can’t quite define. It is there in the rhythm of your daily life, in your habits, routines and rituals.’ Broadly translated as ‘cosiness’, hygge is essentially a feeling of ease, daily rituals that comfort and habits that contribute to your sense of wellness. ‘I invite hygge by lighting fires almost every day, inside or out, by spending time with the people I love and enjoying time alone,’ says Louisa. ‘Hygge is held in the ritual of the bedtime stories that I have read for the past 23 years, in birthday celebrations and the enchantment of Christmas Eve. To celebrate the seasons, I swim in the river all year round, walk the dogs in the fields at night and bathe outside.’ Our world is constantly becoming more and more complex, and that’s where this lifestyle concept fits in nicely. Hygge is an uncomplicated daily practice that engages us, helping to keep us attuned to our surroundings.

March 2017 | womensfitness.co.uk 87


Health

How to hygge 5 ways to live like a Dane

At the centre of hygge is a sense of connection and feeling rooted in your environment. ‘Hygge can be found in the settings where we feel most comfortably human, that give us context, offer identity, relation and history. We hygge on our porch swings, armchairs, doorsteps and in our beds, local bars, village halls and bookshops,’ says Louisa.

How to do it:

A rich social life contributes to happiness, health and longevity and Danes are prime examples of people who love the company of others. Take your cue from this Nordic nation and gather a small group of friends together for a cosy pub lunch. Catch up over a toasty log fireplace and you’ll be living the hygge lifestyle just perfectly.

Upgrade your 2 interiors

Your home is your sanctuary, according to hygge. ‘The most basic security that we

can provide each other is shelter – physical and psychological,’ says Louisa. ‘We shelter each other when we invite people into our homes, when we give time, listen well or provide a bed for the night.’ Our home needs to reflect who we are, it needs to protect and shelter us, allowing us to relax so we feel restored.

How to do it:

Danes create a homely haven with a clean, fresh interior interspersed with soft candlelight to immediately add warmth to a living space. They create cosiness with different textures, chunky knit throws, fluffy faux-fur rugs and soft cushions and layer textures to create an inviting rather than sterile environment.

Take part in comforting 3 rituals

Simply everyday rituals, practised in everyday life are at the heart of hygge. These small actions naturally comfort and give us the pleasure needed to flourish. ‘Hygge is the basic language of comfort

and the secret to hygge lies in paying attention to the rhythm of our daily lives, the people we choose to spend time with, the things we use and the activities we undertake that give life value and meaning,’ says Louisa.

How to do it:

Place a lit candle in the centre of the dinner table before a meal, nestle into your favourite armchair and read a book, or place a blanket around your shoulders and make a bowl of chicken soup.

Improve 4wellbeing

Hygge strengthens wellbeing by nurturing us. It’s an integral part of the wholesome, balanced Scandinavian life. ‘In Denmark, people are quietly confident that life is good. Their basic needs are met, their material expectations modest,’ says Louisa. Danes live happily in their surroundings, which are predictable, trusting and safe. They take a positive approach to life, regularly expressing gratitude and satisfaction and giving value to the richness

of everyday life.

How to do it:

For Danes, happiness isn’t a goal, it’s more a way of being, which can be achieved by simple things such as chatting to a friend, slipping feet into a pair of warm socks or enjoying the feeling of the sun when out cycling.

things simple 5 Keep Hygge is a simple concept. ‘It’s an honest and uncomplicated practice. In our over-stimulated lives, with so much to distract our attention and pull us in opposing directions, we can turn to hygge as a conscious and appreciative approach to living,’ explains Louisa.

How to do it:

Enjoy life’s simple pleasures. Spend an hour digging a flowerbed with a friend or end a working day in a hot bath, listening to the sounds of street life outside an open window. Enjoy an evening walk, a bike ride or decorate your kitchen table with flowers.

3

hygge habits

Adopt these everyday hygge must-dos Take up a hobby This will help you to detach from the stresses of daily life and refocus your mind. Start knitting or sewing, improve your culinary skills or lose yourself in a good book.

Slow down Rule one of hygge is to slow down and appreciate the value of life. Notice how a mug of coffee stands steaming on the table, how a familiar room slowly changes colour as the sun comes up.

Appreciate pp soft lighting

WANT MORE? The Book o� Hygge £12.99, penguinrandom house.co.uk 88 womensfitness.co.uk | March 2017

Candles are a key part of hygge for the warm, cosy feeling they create. Lanterns, fairy lights and dimmed lights also help to set the hygge mood.

WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK

1

Enjoy together time

Hygge is essentially a feeling of ease, daily rituals that comfort and habits that contribute to your sense of wellness


GLOW

PICTURE: SHUTTERSTOCK

♦ BE YOUR MOST GORGEOUS ♦

Pop a pill! Could the answer to glowing skin and glossy hair be as simple as a daily pill or tonic? We investigate March 2017 | womensfitness.co.uk 89


Coconut oil secrets

Coconutoilmaybeastapleinourkitchens,buttheingredientismakinga ratherdifferentnameforitselfinthebeautyworld,saysEricaBush

90 womensfitness.co.uk | March 2017


Glow

T

he benefits of the humble coconut have long been praised, but it seems it’s no longer only within our diet that it thrives: coconut oil is now widely believed to work wonders for our skin, too. ‘Originating from Pacific Islanders and traditionally called the Tree of Life, coconut oil has been used for thousands of years,’ explains Leah Eynon, marketing co-ordinator for Holland and Barrett’s Dr Organic beauty range. ‘Easily absorbed and nutritious, this ancient wonder is the perfect ingredient for our skin.’ One of its biggest champions is Lucy Buckingham, qualified beauty therapist and co-founder of Lucy Bee. Having been introduced to the benefits of coconut oil back in 2007 by a friend in Hong Kong, she has since taken it out of the frying pan and onto the dressing table. Her book, Natural Beauty with Coconut Oil, is packed with recipes, tips, and tricks, all utilising coconuts and its magic oil. But can this natural ingredient really replace the majority of our beauty cabinet? And if so, how? It won’t come as a surprise to you that coconut oil is good for you – people have been shouting about this from the rooftops for several years now and its popularity is demonstrated in the sharp increase in coconut oil sales in recent times. However, while you may have grown accustomed to swapping it into your cooking, its benefits for our skin are somewhat lesser known. In reality, the oil has been claimed to be able to put a vast number of beauty products out of business, purely because this one little pot can do the lot – allegedly. If anyone’s a believer, it’s Lucy. ‘It’s great when you’re on a budget as coconut oil in itself saves a massive amount,’ she says. ‘I no longer need to buy cleansers, eye make-up remover, shaving cream, hair masks, face masks or cuticle and hand creams, simply because I get all of those in one jar of coconut oil!’ And there’s one tip that Lucy urges everyone to try. ‘There is no excuse not to take your make-up off using coconut oil – it takes no time at all, is super-easy and, of course, is natural!’ she explains. ‘This is the way I most use coconut oil as a beauty product.’ And if you weren’t all ears already, you will be when you hear that it even gets rid of the most stubborn waterproof mascara. ‘All you need to do is use a pea-sized amount of oil, rub it over the lash line, under the eyes and all over your face and then wipe away with warm damp cotton pads. This also nourishes your lashes so it helps them to thicken and grow,’ explains Lucy. Easy make-up removal and longer lashes? We’re sold. Using coconut oil as an easy method of make-up removal is certainly one of its more well-known qualities, but why stop there? Lucy says it can be used alone as a natural deodorant, moisturiser and shaving cream to name a few, but her book also celebrates using the oil within homemade beauty recipes, too, combined with other natural ingredients such as cacao and shea butter. ‘Making your own beauty products isn’t only good fun but you also know exactly what it is you are putting onto your body,’ she says. ‘You can mix and match ingredients and personalise the recipes to benefit you in the best way.’ Try scrubs, face masks and bath milks for an all-natural, DIY approach to your beauty routine. So far, so innocent. But is coconut oil the wonder ingredient it’s purported to be? Lydia Korol-Bluring, product development at natural hair and skincare range Yes To, thinks so. ‘There’s good reason to go (coco)nuts over this wonder ingredient,’ she says. ‘Virgin coconut oil is a natural moisturiser, full of

super-rich hydrating fatty acids that work to smooth and restore skin. It’s quick-absorbing, making it non-greasy, and these collections of rich fats prevent moisture loss through the skin’s surface, working to retain hydration for longer.’ However, some experts are a little more sceptical. Leading clinical dermatologist Dr Stefanie Williams maintains there are better skincare products on the market. ‘Coconut oil has been used on the skin for centuries due to its hydrating effects,’ she says. ‘However, 300 years ago, we didn’t have the same sophisticated, high-tech skincare we have today, so it was a great home remedy, given the lack of alternatives. We are living in the 21st century now – we should take advantage of that.’ Does she think it’s the cure-all product some believe it to be? ‘No. Though body and scalp use may be OK for simple hydrating effects, there are far better options to hydrate the skin,’ she says. ‘Because coconut oil is so good as a food, people assume it must be great for topical application also. However, skincare is very different to food and “natural” does not automatically mean better in the skincare arena.’ But Lucy isn’t deterred. ‘Extra virgin coconut oil contains a powerful property called lauric acid,’ she continues. ‘This is not only good for us externally but also internally as it’s antibacterial, antifungal and antiviral.’ Coconut oil does indeed contain a high percentage of lauric acid – 48 per cent to be exact – and, testament to its nutritious qualities, the only other place you get such a high percentage is in breast milk. ‘Coconut oil also contains vitamin E so it’s very nourishing, soothing and healing for the skin,’ adds Lucy. There are a few factors to bear in mind when it comes to using coconut oil in skincare, though. Firstly, ensuring you’re choosing high-quality coconut oil is a must; anything less and you risk missing out on a lot of the benefits. This isn’t hard to find: a lot of brands, such as Holland & Barrett’s Dr Organic beauty range for example, only uses virgin coconut oil. ‘Virgin coconut oil has even more benefits,’ explains Leah. ‘It is produced through cold pressing, which maximises these properties.’ Other brands ensure they use the entire coconut for best results. ‘At Yes To we use the entire coconut, including the water, milk and even the husk – the ground shell pieces are the perfect gentle, natural exfoliant,’ explains Lydia. ‘Protein-rich, they each help towards repairing damaged skin and contribute to healthy cell replacement.’ Dr Williams also warns coconut oil isn’t necessarily suitable for all skin types. ‘Despite what many people will want to believe, do not use coconut oil if you suffer with breakouts, as it will cause pimples in people prone to spots,’ she advises. ‘As it is an occlusive ingredient (it prevents excessive water evaporation from the skin), coconut oil can also clog up pores. Coconut oil should therefore be strictly avoided in anybody suffering with breakouts, as it will aggravate both acne and rosacea.’ Whether you’re riding the coconut wave or not, we can all agree our skin deserves looking after. ‘Our skin is the biggest organ of our body, so it’s only right we look after it as much as we can,’ explains Lucy. ‘Our skin goes through a lot from sun damage, toxins, pollution and free radicals, so it’s good to give it the TLC it deserves.’ Is coconut oil just another trend? Lucy doesn’t think so. ‘I think more and more people are becoming aware of their health and wellbeing and realising the importance of using natural, organic and chemical-free products,’ she says. ‘Coconut oil is a great and very simple way of doing this due to its versatility. The ways you can use coconut oil are endless for both beauty and cooking!’

Making your own beauty products isn’t only good fun but you also know exactly what it is you are putting onto your body

March 2017 | womensfitness.co.uk 91


Glow Green Tea Bath Bombs

As we get older, the skin’s protective outer layer, which keeps the layers beneath plump with water, weakens; skin becomes dehydrated and lines more prominent. Used on its own, coconut oil will drip-feed moisture into the skin. But for a more powerful rejuvenating hit, I’ve added rosehip oil and skin-softening vitamin E to the mixture. Yes, rosehip oil is pricey but it’s one of the most widely recognised sources of antioxidant vitamins and skinnourishing essential fatty acids, important for keeping skin smooth, supple and protecting against ageing free radicals. A little goes a long way, too, so if you can, I’d recommend making the investment. Ingredients (makes 40g) ♦ 40g Lucy Bee coconut oil, melted ♦ 1 vitamin E capsule ♦ 2tsp rosehip oil Pour the coconut oil into a small bowl. Open the vitamin E capsule and empty into bowl, then add the rosehip oil. Leave to cool before transferring to a glass jar or bottle. When ready to use, massage into your face before bed, taking it up around the eyes.

Cellulite-busting Coffee Body Scrub

Those telltale dimples on the thighs, bottom, and abdomen happen to the best of us. Contrary to popular belief, cellulite isn’t so much down to fat but your body’s septae – a fancy word for the fibrous bands that connect layers of tissue under the skin. Unfortunately, in women they pull at perpendicular angles, causing fat cells to bulge through the bands (think of a fishnet stocking pulled tight over your skin). Other factors, such as age and genes, also play a role. While nothing can completely get rid of cellulite, using a body scrub rich in coffee can at least improve its appearance. Caffeine is one of the best weapons against cellulite as it helps to tighten the skin when applied topically. Here, we combine ground coffee with skinsmoothing coconut oil and a little Himalayan salt to exfoliate and get the lymph and blood moving, so you flush out more trapped fluids. Ingredients (makes 150g) ♦ 40g organic ground coffee ♦ 3tbsp Lucy Bee Himalayan salt ♦ ½tbsp Lucy Bee cinnamon powder, optional, for fragrance ♦ 100g Lucy Bee coconut oil, melted Combine all the ingredients and mix well. Leave to cool before using or transferring to a glass jar.

92 womensfitness.co.uk | March 2017

Added to a bath bomb, green tea feeds skin essential nutrients, the coconut oil hydrates, and the lemon oil purifies while also creating an uplifting scent. Take care when handling citric acid on its own and avoid any contact with the skin or eyes while measuring it, as it can cause stinging and irritation. If you really want to splash out you can use matcha green tea powder, which is packed with antioxidants and magnesiumrich chlorophyll (also responsible for its bright green colour). Ingredients (makes 6) ♦ 4tbsp Lucy Bee coconut oil, melted ♦ 240g bicarbonate of soda ♦ 120g citric acid ♦ 5tbsp green tea powder ♦ 5 drops lemon essential oil Pour the coconut oil into a mixing bowl. Add the bicarbonate of soda and citric acid (avoiding skin contact with the citric acid). Add the green tea powder to the mixing bowl one tablespoon at a time, stirring as you go, then add the lemon essential oil. Leave the mixture to cool, then pour into six bath bomb moulds or the moulds of a silicone ice cube tray. Place in the refrigerator for an hour until hard, then remove the bath bombs from the moulds.

Virgin coconut oil is a natural moisturiser, full of super-rich hydrating fatty acids that work to smooth and restore skin

PICTURES: SHUTTERSTOCK, RECIPES TAKEN FROM NATURAL BEAUTY WITH COCONUT OIL BY LUCY BEE (£10, QUADRILLE). PHOTOGRAPHY BY DAVID LOFTUS

Rejuvenating Night Cream


Peppermint Foot Scrub

Feet still feeling a little rough around the edges? Buff away any calluses and dead skin with this recipe. We promise that your feet have never felt so smooth. Ingredients (makes 375g) ♦ 250g Lucy Bee coconut oil, melted ♦ 125g Lucy Bee Himalayan salt ♦ 10 drops peppermint essential oil Pour the melted coconut oil into a mixing bowl. Add the Himalayan salt and peppermint oil and

Revitalising Bath Soak Our favourite way to use Lucy Bee Dead Sea salts is in a long, warm bath. With flickering candles and a well-thumbed book, it’s the perfect dose of indulgence. Plus the potassium in these salts helps to balance skin moisture, the bromides relax muscles, and magnesium helps you sleep better. Win-win.

mix well. Leave to cool before using or transferring to a glass jar, stirring every so often as it cools to avoid separation. Massage each foot for a minute or two with a handful of scrub. Start at your heel and work your way out to your toes, ankles and calves, using tiny circular motions. Rinse.

Ingredients (Makes enough for 1 bath) ♦ 1tsp Lucy Bee coconut oil, melted ♦ 250g Lucy Bee Dead Sea salts ♦ 10 drops rose or lavender essential oil, optional ♦ A few handfuls of fresh rose petals, optional

Our top 5 Extend your tropical love affair with these coconut corkers Summer scent

Great for sensitive skin, this gentle Faith in Nature Coconut Shower Gel & Foam Bath is cruelty- and paraben-free. Best of all? It smells like a holiday and leaves skin silky soft. ►£5.60, faithinnature. co.uk

Body beautiful

Lavera Organic Exotic Body Lotion harnesses the powers of organic coconut to help skin maintain elasticity and suppleness. ►£8.45, Whole Foods

After a stressful day, run a warm bath and pour the ingredients into the tub. Lie back and relax for 15 to 20 minutes to allow the minerals to be absorbed. Be careful when stepping out of the bath, as the bottom may be slippery.

Helping hand

Whipped Coconut Body Butter

If you love the moisturising benefits of coconut oil but miss the airy, spreadable texture of a regular body butter, try whipping up your coconut oil with a hand mixer.

turn into a semi-clear liquid. Remove from the heat and refrigerate until the mixture turns white and solid. Then, using a hand mixer, whip up the mixture until it takes on a fluffy texture. Add the lavender oil and continue beating to incorporate. Place inside a glass jar and refrigerate for another hour.

Try this!

WANT MORE? WF readers can buy a copy of Natural Beauty with Coconut Oil for £8 (RRP £10), with free P&P. Call 01256 302 699 and quote code KM2.

Ingredients (makes around 250g) ♦ 50g Lucy Bee coconut oil ♦ 125g shea butter ♦ 50g olive oil ♦ 5 to 10 drops lavender essential oil Melt the coconut oil and shea butter together with the olive oil added until they

If your skin is exceptionally dry, apply the body butter to damp skin, straight after a shower or bath, while the pores are still open. Dermatologists agree that the water droplets on your skin and steam in the bathroom will help the ingredients to penetrate deeper.

Long-time favourite, Palmer’s Coconut Oil Formula Hand Cream is a staple in our handbags. ►£2.39, Superdrug

Going balmy

From soothing dry skin to helping heal grazes and insect bites, Moa The Green Balm is a serious multitasker. Its star ingredient? Coconut oil, of course! ►From £4.99, mao.london

Hello hydration

Revive tired skin with this 7th Heaven Creamy Coconut Hydrating Masque. ►£0.95, Wilko March 2017 | womensfitness.co.uk 93


94 womensfitness.co.uk | March 2017


Glow

Swallowfor beautiful skin Beautyisn’tjustskindeep,saysEricaBush. Butareyouthelixirsjustanotherquickfix?

Attack beauty from the inside and outside for the best outcome

W

e’ve known for a long time that what we eat and drink affects our skin, but nutritional beauty now goes a lot further than just meeting your daily water quota. So-called ‘nutricosmetics’ are the supplements, tonics and elixirs with wild promises to rewind the clock – and the market is booming. It’s a concept that makes sense if you consider your skin’s structure. Creams and serums applied topically to the epidermis (the outer layer of skin) can do little to penetrate the dermis and hyper dermis (the deeper layers), where living cells are actually being produced. In effect, creams and serums are a temporary fix.

Drinking the goodness, however, tackles the problem from the inside out, reaching the cells quicker and more effectively – or so it is believed. It’s a seductive idea. And the saturation of the nutricosmetics market shows they’re likely here to stay. So much so that the industry is estimated to be worth £4.8bn by 2020. But do they actually work? One proponent is Lorraine Perretta, nutritional consultant at the International Institute for Anti-Ageing. ‘In an industry that focuses on treating skin topically, it’s easy to forget that our precious skin cells are first made deep within the skin where creams never reach,’ says Lorraine. ‘Beginning a skincare regime by feeding the body with the necessary nutrients to make perfectly formed skin cells is the foundation for a flawless complexion.’ Another advocate is certified dermatologist and founder of Murad skincare Dr Howard Murad. March 2017 | womensfitness.co.uk 95


The brand is yet to venture into the nutricosmetics industry, but Dr Murad is a firm believer that beauty supplements are necessary. ‘This is because topical skincare products address only 20 per cent of your skin on the surface, the epidermis. The other 80 per cent of your skin is affected by what you eat and drink, including your dietary supplements,’ he says. ‘When your body is sick or showing signs of ageing, it is damaged – and that damage must be repaired at the cellular level. Maximising your body’s capacity to heal itself

M Much more important than the collagen and HA found in these supplements are the vitamins and minerals requires careful choices of food and dietary supplements to ensure that you are giving your body the building blocks it needs to produce strong watertight cells to replace those that are damaged.’

So what’s in these magic products?

Collagen and hyaluronic acid are common ingredients – and for logical reasons. These modern-day heroes have long been connected to the skin, with multiple studies proving a decline in both can lead to premature ageing. Collagen is the predominant protein in the body and is a vital component of the skin, responsible for keeping it firm, supple and smooth, yet it’s also a molecule that declines with age (and other external factors such as sun exposure). It makes sense, then, that anti-ageing beauty products will be fronting collagen as its power ingredient, but it’s not as simple as you might think. Collagen is an extremely large molecule, which is why many experts denounce topical collagen treatments, since it’s too large to be absorbed into the skin. For this 96 womensfitness.co.uk | March 2017

reason, in nutricosmetics, hydrolysed collagen is often used. ‘Hydrolysed collagen is just collagen where the strands have been broken down into individual units by a chemical process rather than clumped together as a big collagen matrix,’ explains Dr David Jack, one of London’s leading antiageing skincare specialists. This version of collagen has been highly praised, and is the key ingredient in Pure Gold Collagen, the product that emerged at the forefront of the liquid nutricosmetics movement. ‘The 5,000mg (the daily amount your body can absorb) of collagen used in our daily shots is hydrolysed collagen, a smaller peptide form of collagen sourced from tilapia fish; it has a lower molecular weight,’ explains Vidhi Patel, in-house nutritionist at Minerva Research Labs Ltd – the company behind Pure Gold Collagen. ‘It is easily digested in the stomach and absorbed in the small intestine where it enters the blood stream and reaches the deeper layer of the skin.’ An independent clinical study carried out for Pure Gold Collagen found that after just six weeks there was a 15 per cent reduction in fine lines and a 27 per cent reduction in deep wrinkles. The brand has also sold seven million bottles worldwide to date, so they must be doing something right. Hydrolysed collagen certainly appears to have its supporters, but Dr Jack isn’t entirely sold. ‘I am not convinced that talking oral collagen is particularly more effective than ingesting enough protein and amino acids, since collagen molecules are generally too big to be absorbed by the gut, and there is no evidence this collagen is making its way to the skin,’ he explains. ‘Much more research is needed to determine this.’ The other power player in nutricosmetics is hyaluronic acid (HA). It’s another molecule that declines in number as we get older. Water-loving HA can bind up to a thousand times its own weight in water and is therefore thought

PICTURES: SHUTTERSTOCK

Glow


to help to maintain optimal levels of skin hydration, and, in turn, elasticity and firmness. ‘Hyaluronic acid is one of the major components supporting the structure of the skin,’ says Dr Jack. ‘It is added to these supplements with the same rationale as adding collagen. However there is no evidence that HA added to these supplements finds its way to the skin.’ Perhaps not yet, but you can understand why people are trying. If ever there was proof of the powers of HA, it’s in a small village about two hours outside of Tokyo called Yuzurihara (AKA ‘the village of long life’). Not only are there 10 times more villagers living beyond the age of 85 than anywhere in North America, but they’re also renowned for possessing smooth skin, flexible joints and thick hair. The town doctor, Dr Toyosuke Komori, attributed their youthful appearance to a good diet and – you guessed it – hyaluronic acid from plants such as soya and dark purple sweet potato. But hydrolysed collagen and HA might not be the only ingredients worth picking up a bottle for. ‘Much more important than the collagen and HA found in these supplements are the vitamins and minerals,’ states Dr Jack. ‘Amino acid building blocks and sugars are important in the synthesis of collagen, elastin and HA, together with strong antioxidants such as vitamin C.’ Indeed, antioxidants are certainly also enjoying their time in the nutricosmetics limelight.

Antioxidant superheroes

Astaxanthin, for example, has been identified as the most powerful known antioxidant and is said to be 3,000 times stronger than resveratrol, the compound in red wine that was found to have a wealth of benefits, including reducing the risk of heart disease. Astaxanthin counts Gwyneth Paltrow and Heidi Klum among its most loyal fans. The key ingredient in Ingenious Beauty Ultimate Collagen+, it’s been found to protect the skin from UV-induced collagen degradation as well as reducing the appearance of fine lines and wrinkles. ‘Studies of astaxanthin have shown fantastic results for improving skin moisture levels, elasticity and reducing wrinkles,’ says clinical nutritionist Suzie Sawyer. ‘Its powerful antioxidant qualities provide protection from the inside out against various stresses such as UV rays.’ It’s no surprise then that Ingenious Beauty isn’t the only brand getting in on the action. Green Beauty by natural cosmetic brand Green People also attributes its success to the antioxidant, as well as to chlorella, wheatgrass, barley grass and spirulina. ‘Nourishing skin with antioxidants

from the inside is even more important because that is where inflammation starts, and that leads to lines and wrinkles,’ adds Lorraine. But it isn’t just pills and tonics that are paving the way to younger-looking skin. The newest way to get your fix is intravenously. Market leaders Reviv boasts a famous clientele such as Cara Delevingne and Millie Mackintosh, and the hero ingredient in its skin-loving Vitaglow infusion is an antioxidant called glutathione. ‘Glutathione is the body’s most powerful antioxidant and detoxifying agent,’ explains Julia Couzens, Reviv’s UK managing director. She claims the antioxidant is responsible for brightening skin, helping to reduce pigmentation and delivering powerful anti-ageing benefits. ‘Low glutathione levels have been linked to every major ageing process in the human body,’ Julia says. ‘For anyone over the age of 20, the chances of their natural glutathione levels being at an optimum level are practically nonexistent. While eating the right foods can help your body to recreate its own glutathione, it is unlikely to ever get back to optimum levels. Which is why those in the know are now turning to glutathione via intravenous (IV) or intramuscular (IM) injection to give them the extra boost. Taking glutathione this way ensures that your body gets the maximum benefit, taking what it needs and then naturally secreting the rest.’

Should we believe the IV hype?

‘I do believe in these to a certain extent,’ says Dr Jack. ‘There is evidence that high-dose vitamin C IV has multiple benefits, particularly where absorption is 100 per cent, compared to 20 to 50 per cent via the oral route. Also, other antioxidants such as glutathione have a much more potent effect if given intravenously.’ Is it really time to ditch the lotions, potions and arduous skincare routines in place of something a little more high-tech? Ultimately, Dr Jack recommends a combination of the two. ‘Attack beauty from the inside and outside for the best outcome,’ he says. Are nutricosmetics here to stay? ‘I do think that this area of the market has potential for growth and hopefully, with research, will be something that is here to stay,’ he comments. ‘It’s not so much about making you look younger, but using what we know about nutrition and antioxidants to improve the internal chemical environment of the body to optimise repair, provide building blocks for healthy tissues and prevent further damage.’

The low-down Ingenious Beauty Ultimate Collagen+

Utilising marine collagen, hyaluronic acid and astaxanthin, it will leave skin looking revitalised. ►£75 for 120 capsules, ingeniousbeauty.com

Pure Gold Collagen

The original liquid beauty supplement has proven results. ►£35.99 for 10 x 50ml bottles, Boots

Revidox+

Clinical trials revealed 84 per cent of people experience an improvement in the appearance of their wrinkles after taking this supplement. ►£35 for a 60-day supply, revidox.co.uk

Cleanmarine Krill Oil for Women

This omega oil-based supplement has been proven to alleviate PMS symptoms, including hormonal breakouts. ►£22.99 for 60 capsules, cleanmarinekrill.co.uk

Skinade

Loved by celebs, Skinade is a clinically researched drink that aims to rebuild the collagen matrix in your skin and nourish your skin from within. ►£99 for a 30-day course, skinade.com

Green People Green Beauty

This organic food supplement promotes a natural, radiant complexion. ►£34 for 60 capsules, greenpeople.co.uk

Solgar Collagen Hyaluronic Acid Complex

This advanced complex boasts high levels of the two key ingredients. ►£33.86 for 30 tablets, Holland & Barrett March 2017 | womensfitness.co.uk 97


Glow

Hair hero

Alternative applicators

KMS California HairPlay Makeover Spray isn’t your average dry shampoo. Sure, it absorbs excess oil effortlessly, but it also increases hair volume at the roots and enhances overall texture to transform limp locks. We’re not going anywhere without it. ❒ £15.50, feelunique.com

There’s no denying that the Beautyblender elliptical sponge revolutionised the way we apply our make-up but, at £16 a pop, it’s a bit spenny. Enter BrushWorks and The Complete Complexion & Contouring Kit; the set that contains three different sponges for a considerably friendlier price. ❒ £11.99, soinvogue.com

Miracle worker

Clever conditioner Pantene is at it again with the new Smart Pro-V Conditioners. The clever formula spreads quickly and evenly to repair damaged areas. The result? Healthier, longer and stronger hair all round. ❒ £3.99, Boots

Five years in the making, Charlotte Tilbury Magic Foundation has fast become our beauty bag staple. Its full-coverage yet lightweight formula makes for a seriously flawless finish. ❒ £29.50, charlottetilbury.com

beauty heroes Updateyourlook-hotroutine withthesefabnewfinds

Night shift

Lash love

WE LOVE!

Barry M Feature Length Mascara may have a small price tag, but its abilities are more than mighty. The star of the show is the wand – a flexible toothcomb brush grabs and lifts every single lash from the root in seconds with no clumps in sight. We’re addicted. ❒ £4.99, Superdrug

In the nude Seen sported at London Fashion Week and predicted to be a huge nail trend this summer, Nailberry Elegance from the L’Oxygene collection makes a stylish investment. ❒ £14.50, Harvey Nichols

98 womensfitness.co.uk | March 2017

So scents-ible Rose is making a comeback – and we’re loving it. Freshen up with Soft & Gentle Wild Rose & Vanilla Anti-Perspirant for 48-hour protection and a sweet updated floral scent. ❒ £1.89 for 150ml, Boots WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK

Has your skin taken a knock this winter? Inspired by the Korean sleep-mask trend, Liz Earle Superskin Overnight Mask boasts myriad skin-loving ingredients, including Persian silk tree extract and cranberry seed oil, to nourish your skin while you sleep. It smells great, too. ❒ £42, uk.lizearle.com


NOURISH

PICTURE: SHUTTERSTOCK

♦ FUEL YOUR PASSIONS ♦

Get real Real food that is! Nourish your body and mind with this month’s delicious meal ideas

→ March 2017 | womensfitness.co.uk 99


Change the way you

feel about food Nomorediets–yes,youheardus.Eatyour waytoahealthier,happierlife

H

ere’s some food for thought: we need to eat to survive. However, there are many people who willingly deprive themselves of food in order to lose weight and fit into an ideal. Eating healthily should be at the top of your priorities. So what can you do to change things around? In their book How to Feel Differently About Food (£12.99, Hammersmith Health Books), Sally Baker and Liz Hogon explore how to become aware of your unhealthy eating habits and the changes you can make to lead a more nutritious life. ‘Dieting trends in recent years have encouraged an increasing number of people to view their body’s need for food as an inconvenience, and to regard the eating of real food as something to be minimised at best,’ says Sally. Eating healthily shouldn’t be a passing thought, but a way of life.

Diet don’ts We’re constantly surrounded by hashtags and trends telling us that we should look, think and feel a certain way. ‘The rise of social media and food, diet and weight100 womensfitness.co.uk | March 2017

loss sites, along with a surge of ‘wellness bloggers’ (who don’t hold any recognised nutrition qualifications) have really pushed the healthy eating phenomena and pressure to diet into another sphere,’ says Hala El-Shafie, consultant nutritionist at Nutrition Rocks. The impact of the media on the way we think about our bodies is extremely dangerous, as it can induce insecurities that can then develop into eating disorders. Disordered eating is likely to then lead to yo-yo dieting, which usually culminates in inevitable weight gain. It is far more beneficial to stick with healthy eating habits than it is to avoid food altogether, which can cause you to lose touch with your natural hunger and your ability to gauge when you’ve eaten enough. When you make yourself go hungry, you convince your sub-conscious that there’s a food shortage and that your body must do what it can to survive. This causes your body to hold on to its fat, which is why many dieters don’t see the results they want. Many diet programmes aren’t just about weight loss – they’re also about making money. ‘Almost all dieting trends are based on three key promises: successful weight

Going overboard with radical changes simply piles on more pressure and can set you up for failure, so go slowly and be kind to yourself


Nourish

loss within the shortest time and with the least amount of effort,’ says Sally. Diets will entice you with promises to lose weight in a number of weeks. However, if you want long-term results, you have to be patient and make the gradual changes necessary.

The risks Dieting can have a far more drastic effect than just helping you shift a few pounds, as it can result in you thinking about food in a very damaging way. Personal trainer Caroline Labourdette has experienced the struggle of trying to maintain a healthy lifestyle while battling with an eating disorder. ‘When you don’t know anything about nutrition, the first

thing you think is that eating less and doing more exercise will always lead to more weight loss, which is actually the worst thing you can do for your body,’ says Caroline. ‘You can end up with anaemia, muscle loss and a low metabolic function.’ Losing weight is as much about the mind as it is about the body. Your mental wellbeing is just as affected by unhealthy eating habits as your body is, if not more. If you’re only concerned with dropping a dress size, consider that your health is above all the most important factor. Having an eating disorder doesn’t just mean suffering from conditions such as anorexia. Emotional eating can also be categorised as an eating disorder,

as can orthorexia, which is when a person is fixated on completely avoiding unhealthy foods. Having a good food relationship is about maintaining balance. Abruptly cutting out certain foods can potentially bring on withdrawal symptoms, while binge eating can cause physical discomfort and trigger an unstable emotional state. There are many risks involved with following a diet fad, which is why introducing healthy eating habits into your lifestyle is definitely a far better way to change the way you feel about food.

Spot the signs Increased self-awareness is a crucial element that you need to practise in order to have a more

positive relationship with the food you eat. ‘An increase in observing what and how you eat is key to taking those first steps in becoming aware of unhealthy eating habits,’ says Sally. Once you know exactly what you need to change, then you can go about doing so in a constructive way. One useful way to start monitoring your eating patterns is to keep a food diary. ‘This information helps to build a comprehensive picture of what drives your eating, and it becomes easier to spot patterns of behaviour that may not have been obvious before,’ Sally explains. It can be easy to remain in denial about your eating habits if you don’t make a note of the foods you include or omit from your diet. However, what March 2017 | womensfitness.co.uk 101


Nourish

Make a change You’ve ditched the diets, you have the right mindset and you’ve made a note of your unhealthy eating habits – now it’s time to make a change. One useful method that Sally and Liz discuss in How to Feel Differently About Food is a ‘scaffolding technique’, which involves adding to the knowledge that you already have. With your increased self-awareness, choose an aspect of your eating that you’d like to change, such as eating meals in front of the TV or rushing out of the house without breakfast. Now, focus on that one aspect and slowly introduce a new habit, such as turning off the TV when you’re eating or making sure you eat at least a piece of fruit before you head to work. ‘Think about the small improvements you can make and build upon for yourself to aid a successful transition to a healthier lifestyle,’ advises Sally. ‘Going overboard with radical changes simply piles on more pressure and can set you up for failure, so go slowly and be kind to yourself.’ Remember: make small changes for long-term success. Making changes and adopting healthy habits can be overwhelming at times, so don’t be afraid to ask for help if you really need it. ‘Reaching out is not being weak-minded,’ says Caroline. ‘I enlisted the help of a personal trainer. He supported and guided me through a low point to the happiest I’ve ever been.’ As with any obstacles in life, you don’t need to face them alone. Seeking help or advice from a friend, family member or professional could make all the difference in the world. 102 womensfitness.co.uk | March 2017

Healthy swaps Say goodbye to unhealthy food choices, one bite at a time

Swap dairy for almond, hazelnut, hemp or coconut milk

It’s common for people watching their weight to opt for skimmed milk. However, it may contain synthetic vitamins to replace those removed. Instead, try a dairy-free milk.

Swap rice for ‘cauliflower rice’

Place a whole head of cauliflower in a food processor and blend until it resembles white rice. You can then microwave, stir-fry or roast the cauliflower to perfect your cauliflower rice.

Swap milk chocolate for dark chocolate

Eating just one or two squares of dark chocolate a day can have many health benefits, including improved blood flow and lowering your blood pressure.

Swap pasta for vegetti

This is a chance for you to be really adventurous. Replace the pasta in your favourite pasta dishes with finely sliced or spiralised vegetables, such as courgettes and sweet potatoes, for a yummy twist.

Swap potato for sweet potato

Sweet potatoes are packed with vitamins C, B3, B5, B6, manganese, potassium and folate. They’re also a great source of fibre, so they will keep you feeling fuller for longer.

An increase in observing what and how you eat is key to taking those first steps in becoming aware of unhealthy eating habits

Track your p�og�ess Noom

The Healthy Weight programme helps you change not only how you eat, but how you think. ►Free on Google Play and iOS, noom.com

Diet Doodle Diary by Julie Mackey

Keep track of the food you eat in this illustrated journal – includes real-life tips from successful slimmers. ►£3, theworks.co.uk

Lose It!

Great for learning about the health benefits of the foods you eat. Use the ‘Snap It’ feature to take photos of your meals and instantly find out their nutritional information. ►Free on Google Play and iOS, loseit.com

WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK

you eat and the time of day that you have your meals isn’t the only thing you should be aware of. There are many other factors that play a part in determining how healthy an eater you are. Not only is sleep incredibly important for your health on the whole, but it can also heavily influence your eating habits. For example, if you’re typically a night owl, you may not have the energy to wake up in time to eat a balanced breakfast at a reasonable time in the morning. You may also be eating your dinner too late at night, which can, in turn, disturb your sleep. When keeping a food diary, make sure you consider what other aspects of your daily routine may be affecting the way you eat.


Nourish

F

Realfood for realpeople JasonVale(AKATheJuiceMaster)onfoodthat getsyouhealthy,lifts yourspiritandimproves yourskin.Signusup

ans of juicing have probably already heard of Jason Vale. The healthyliving aficionado has become an ambassador for weight loss, balanced eating and wellbeing – and he has now released his first recipe book, Super Fast Food: No Chef Required!. Packed with more than a hundred vibrant, healthy and delicious recipes, you can expect to find ideas that make healthy eating achievable for both veggies and meat-eaters in this book. It’s no wonder Jason has such a huge following. One of the reasons we love Jason is that he’s living proof that you can turn your life around, no matter how indulgent and unhealthy your lifestyle has been in the past. ‘I used to smoke two to three packs of cigarettes and drink around 10 to 14 pints of lager each day and ate only junk food,’ he confesses. ‘I was very overweight, covered from head to toe in psoriasis and had bad asthma, hayfever and eczema.’ But 20 years ago, Jason discovered healthy eating and eventually became the poster boy for the juicing trend. For those of us who love to cook and eat food rather than juice, though, we can now get on board thanks to the release of Super Fast Food. Unlike many healthy cookbooks, Super Fast Food is filled with meals that you’ll actually look forward to tucking into. They make the idea of switching up your diet for the better appealing, something that Jason feels is super-important if we’re to make a long-lasting difference. ‘I wanted to make sure it was going to be a book people would actually use,’ he explains. ‘It’s important that anyone can make the recipes. I have also made sure that all the ingredients can be bought in any major supermarket, not just some hip and trendy health shop!’ There’s enough guidance throughout the book to take you through your journey, with acknowledgement that mealtimes are not the only battle faced when trying to clean up our diet and lifestyle. ‘Living a life where you hate your body, can’t move and get ill is where the difficulty and real expense lies,’ he adds. ‘But healthy eating is extremely within the reach of most financially, too. You have way more variety and, because you feel lighter and mentally sharper, you join in with life and it’s ultimately less boring.’ So if you’re up for putting a spring in your step, getting in shape, improving your skin health and sharpening your mind, try these recipes and grab a copy of Super Fast Food. March 2017 | womensfitness.co.uk 103


Nourish

Crunchy munchie salad with a lime, chilli and coriander dressing Loaded with vitamins A, B, C, E and K as well as magnesium, iron, calcium and manganese, this snappy salad is also brimming with phytonutrients proven to have anti-inflammatory properties. Like all the recipes in this book – No Chef Required and hopefully after a few more meals like this one, no doctor required either! Ingredients (serves 2) For the lime, chilli and coriander dressing: ♦ 1 medium red chilli ♦ 20g fresh coriander ♦ 1tbsp apple cider vinegar ♦ 3tbsp olive oil ♦ The juice of ½ lime For the salad: ♦ 1 medium red pepper ♦ ¼ medium cucumber ♦ 60g baby leaf spinach ♦ 40g sugar snap peas ♦ 1 medium red chilli ♦ 50g whole almonds ♦ 60g mixed seeds ♦ 1 generous pinch of Himalayan rock salt ♦ 100g fresh edamame beans

1

Remove the top from the chilli, slice in half lengthways,

104 womensfitness.co.uk | March 2017

discard the seeds and place in the mixing container of a hand blender, ‘bullet’ or Retro Super Blend, along with all the other ingredients. Blitz for 10 to 20 seconds. Preheat the oven to 180°C/ gas mark 4. Finely slice the red pepper, removing the seeds and core. Using a vegetable peeler, slice the cucumber lengthways to create very thin strips (discarding any slices that are just skin). Chop the spinach. Remove the ends from the sugar snap peas and any stringy bits from the spine, and then cut in half. Remove the top from the chilli, cut in half, remove the seeds, and slice finely. Coarsely chop the almonds and place on a baking tray along with the chilli, mixed seeds and the salt. Place the baking tray in the oven and cook for five minutes. Put all the ingredients, along with the dressing into a salad bowl and mix thoroughly.

2 3

4 5

Crazy good carrot cake Carrot cake is one of my all-time favourite sweets and this recipe is gluten-free and contains no refined sugars or fats. Most gluten-free, healthy carrot cake recipes use two or three (or even more!) different types of flour and other unusual ingredients, but this recipe is refreshingly simple and tastes oh so good. Ingredients (serves – well you decide!) For the cake: ♦ 2 medium carrots ♦ 2 medium oranges ♦ 4 medium eggs, free-range and organic ♦ 40g ginger ♦ 400g gluten-free

self-raising flour ♦ 1 tsp baking powder ♦ 100g sultanas ♦ 1tsp cinnamon ♦ 200ml olive oil ♦ 4tbsp honey For the topping: ♦ 250g soft cheese ♦ Orange juice (this will be left over from the cake ingredients) ♦ 2tbsp honey ♦ 20g pumpkin or sunflower seeds

1

Preheat the oven to 180°C/gas mark 4. Oil the inside of two loosebottomed cake tins and line the bottom with grease-proof paper. Remove the hard ends from the carrots and grate. Finely grate the orange skin, cut in half and manually squeeze the juice into a small bowl. Whisk the eggs. Peel and finely grate the ginger. Sift the flour and baking powder into a large bowl, then add the

2

3

carrot, orange zest, grated ginger, sultanas, cinnamon and mix. In a separate bowl gently mix the eggs, oil, honey and half of the orange juice, then gradually add to the dry ingredients and mix gently. Spoon into the cake tins. Bake for 40 minutes. Remove from the cake tins by tipping upside down and patting the bottoms. Remove the paper and leave to cool on a wire rack. Meanwhile, place the soft cheese in a mixing bowl and add the remaining orange juice and honey, mix until combined and then pop in the fridge to firm up. When the cake is totally cooled, spoon half the topping mixture onto the top of each cake and pop one cake on top of the other. Chop the seeds and sprinkle over the top.

4 5 6


‘Thyme’ for veggie bake with melted mozzarella This is the perfect recipe for when you need a little warm comfort on a cold winter’s eve but without the stodge. Despite the plethora of ingredients, it’s incredibly easy to make and the whole dish takes less than 30 minutes. Some of the bad boys of the superfood world make a showing, such as garlic, tomato, spinach, thyme and red pepper, all combining to make it an extremely healthy dish. If you’re

making for one, be sure to halve the ingredients because trust me, this isn’t one of those dishes where you’ll be able to leave some for later! Ingredients (serves 2) ♦ 1 small aubergine ♦ 1 small courgette ♦ ½ medium leek ♦ ½ medium red pepper ♦ 2 garlic cloves ♦ 4 medium tomatoes ♦ 240g mozzarella ♦ 10g fresh thyme ♦ 1tbsp olive oil ♦ 60g spinach ♦ 1 generous pinch of Himalayan rock salt ♦ 1 generous pinch of ground black pepper

1 2

Preheat the oven to 200°C/ gas mark 6. Remove the hard ends from the

aubergine, courgette and leek. Remove the core and seeds from the red pepper. Peel the garlic. Cut the aubergine, courgette, leek, red pepper and garlic into smallish slices. Dice the tomatoes. Slice the mozzarella. Chop the thyme. Place a frying pan over a medium to high heat, add the olive oil, aubergine, courgette, leek, red pepper, garlic, tomatoes, thyme, spinach, salt and pepper and cook for 10 minutes, stirring frequently. Then transfer all the ingredients to an ovenproof dish, top with the mozzarella and cook for 15 minutes or until the mozzarella has browned. Scoop onto a plate or eat straight out of the baking dish!

3

4

If you’re making for one, be sure to halve the ingredients because trust me, this isn’t one of those dishes where you’ll be able to leave some for later!

→ March 2017 | womensfitness.co.uk 105


Nourish Free-range, supercharged scrambled eggs on rye Eggs are perhaps the most versatile of all superfoods. They are packed with high-quality protein, a rich source of selenium, vitamins A, D, E, B6, B12 and minerals such as zinc, iron and copper, so worthy of the superfood title. Eggs are also the cheapest of all superfoods and you won’t have to go to an obscure shop to get hold of them. These Super-Charged Scrambled Eggs are

my staple on a Sunday morning and I hope they find a place in your world too. Bursting with flavour, loaded with macro and micronutrients and incredibly filling, this breakfast hits just about every button. Ingredients (serves 2) ♦ 6 large eggs (free-range and organic) ♦ 2 spring onions ♦ 200g tomatoes ♦ 10g fresh dill ♦ ½tbsp olive oil ♦ 2 large or 4 small slices of rye bread ♦ 1 generous pinch ground black pepper ♦ 1 pinch Himalayan rock salt

♦ A couple knobs of butter, or you could use coconut oil

1 2

Crack the eggs into a bowl and whisk. Remove the outer layer and ends from the spring onions and thinly slice diagonally (they look better this way!). Chop the tomatoes into small cubes. Remove any hard stalks from the dill and finely chop. Put the oil into a frying pan and warm over a medium to high heat. Add the spring onion and tomatoes and cook for three minutes, stirring occasionally. While the mixture is cooking, toast the rye bread. Reduce to a medium heat, add the eggs, dill and seasoning and allow to cook for two to three minutes,

3 4

Chillibean chilli

This chilli is hot, healthy and hearty. Beans themselves are so filling and ‘meaty’ in their own right, that even an avid meat-eater might not notice the absence of the meat. I would recommend making a double batch of the chilli and popping half in the freezer ready for a cold winter evening. Ingredients (serves 2)

106 womensfitness.co.uk | March 2017

stirring constantly until the eggs are almost cooked. Remove from the heat and continue to stir, as the eggs will continue to cook. Most of the moisture should have disappeared, but the mixture should still be lovely and moist. Butter the toasted rye bread and cover with the gorgeous scrambled egg.

5

Did you know?

You don’t need butter and milk to make creamy scrambled eggs. It’s more than possible to create creamy eggs without them; the secret is to cook the eggs over a low heat for longer as opposed to quickly cooking them over a high heat.

♦ ½ medium red onion ♦ 2 garlic cloves ♦ 4 medium tomatoes ♦ ½ medium red pepper ♦ 1 medium red chilli ♦ 240g tin kidney beans ♦ 150g basmati rice ♦ 450ml boiling water ♦ 1tbsp olive oil ♦ 1tbsp apple cider vinegar ♦ 1 pinch ground cumin ♦ 1 pinch cayenne pepper ♦ 1 heaped tsp Dijon mustard ♦ 2tsp honey, optional

1

Remove the skin and hard ends from the onion and garlic and finely dice. Finely chop the tomatoes.

Remove the core and seeds from the pepper and finely chop. Remove the top from the chilli and slice (do not remove the seeds). Drain the beans. Rinse the rice to remove the excess starch. Put the rice in a pan, add the water, bring to the boil and cover. Reduce the heat and simmer for 20 to 25 minutes, until the water has evaporated. Keep an eye on the rice and add a little more water if required. Meanwhile, place the oil in a large pan and heat over a medium to high heat. Add the onion and garlic and cook for five minutes or until

2

3

they soften. Add all other ingredients except the honey, reduce to a medium heat and allow to simmer for 20 minutes, stirring occasionally. Add the honey, if using, then using a stick blender, pulse for just six seconds, so that some of the chilli is blended to create a thicker sauce, but the majority is still in its original form. If you don’t have a stick blender, you can blend four tablespoons in a blender and then return to the pan and mix well. Place a generous scoop of rice on your plate and pile the veggie chilli on top.

4


Eggs are the cheapest of all superfoods and you won’t have to go to an obscure shop to get hold of them

Griddled asparagus with ginger and Parmesan This wonderful ‘bit on the side’ is not just a pretty face. The asparagus is a very good source of fibre, folate, vitamins A, C, E and K, as well as chromium; a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into the cells. The ginger is known to have a positive effect on just about

everything healthrelated and Parmesan adds that certain something to this wonderful side dish. I was a vegan for four years and I must say, grilled asparagus without the Parmesan was like having fish and chips without the chips! Ingredients (serves 2) ♦ 300g asparagus ♦ 30g fresh ginger ♦ 50g Parmesan or Parmigiano–Reggiano cheese ♦ ½tbsp olive oil ♦ 1 generous pinch of ground black pepper

1

Remove any hard ends from the asparagus. Peel the ginger and then grate using a small hand grater. Using a vegetable peeler, thinly slice the cheese. Place a griddle (or frying pan) over a high heat and when the pan is hot, add the asparagus, drizzle over the oil and allow to cook for two to three minutes. Then turn the asparagus, add the ginger and cook for a further two to three minutes. Remove from the pan and sprinkle with the cheese shavings and black pepper.

2

3

WORDS: AMANDA KHOUV PHOTOGRAPHY: ALEX KALIMÁT / JUICE MASTER LTD

GET 50% OFF THE BOOK! WF readers can get a copy of Super Fast Food: No Chef Required! by Jason Vale (RRP £24.99, Crown House Publishing) for 50% off at juicemaster.com/ shop using the code ‘WOFIT50’. Offer expires 28 Feb 2017.

March 2017 | womensfitness.co.uk 107


Nourish

Flavour of the month

A brilliant boil

It seems that Brits don’t know their seasonings. New research shows that one in five adults thinks a caper is a fish, and 13 per cent don’t know what cardamom is. Time to visit the spice aisle, we think.

Nothing spells cosy quite like a whistling kettle and the promise of a warming cuppa. The Michael Graves for Alessi Tea Rex kettle ticks that box while adding something a little extra – a copper supernatural reptile detail on the spout! We’ve never drank so much tea. ❒ £159, alessi.com

Sunshine soup

❒ £2.99, soupologie.com

WE LOVE!

healthy bites Want to fill your trolley without filling out? It is possible, says Amanda Khouv

Full of beans

FavaMillGoundFavaBeanGranolaistheultimatebreakfast ifyou’relookingtokickstartyourdaywithaproteinfix.The beansgiveitaserioushealthboostandauniqueflavour. ❒ From £5.49, boroughbox.com

108 womensfitness.co.uk | March 2017

3

new alternatives

1Seedlip Spice 94

Go teetotal with ease thanks to the world’s first distilled booze-free spirit. This one’s wintery flavours have us knocking them back. ❒ £27.99 for 70cl, seedlipdrinks.com

2 SugaVida

Opt for the low-GI, nutritious and ethically sourced palmyra jaggery, a crystallised nectar, when you’re next sweetening things up. ❒ £6.49, Wholefoods

Clearspring Organic Instant 3 Power Porridge Coeliac? Don’t miss out on the power of porridge. This buckwheat, quinoa and chia alternative can be whipped up in five minutes. ❒ £3.49, clearspring. co.uk

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK SOURCE: RED TRACTOR LAMB

Got the winter blues? Soupologie’s vitamin D-rich Three Mushroom Broth will top up your levels of the sunshine vitamin while warming you up from the inside out. You can use the gluten- and dairy-free soup as a soup base or broth – either way, you’re guaranteed a nutritious meal.


Nourish

3

WAYS WITH COFFEE

FOOD FOCUS

Coffee

SUPERFOOD STATS 1 cup (180g) black Americano coffee provides: 4 calories 0.1g Fat 0.7g carbohydrates 0g fibre 0.05g protein

Itjump-startsyourday,butdidyouknowthatyour morningbrewhasamazinghealthbenefits,too? COFFEE OAT SMOOTHIE

Serves 1 In a blender, put 1 frozen banana, ½ cup chilled black coffee, ½ cup milk or non-dairy milk of your choice, ¼ cup of oats and a spoonful of nut butter. Blend until smooth and serve immediately.

FIG AND COFFEE COMPOTE

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

Serves 8 In a saucepan, combine 600ml brewed black coffee, 14 chopped figs, 6tbsp raw honey, 1tsp ground cinnamon, ¼tsp cardamom, ¼tsp cloves, ¼tsp ground nutmeg and 2tbsp freshly grated orange zest. Bring to a boil and then simmer for about 20 mins. Remove the figs and continue to simmer for five minutes before returning the figs to the pan and allowing to cool. Serve with natural yoghurt.

COFFEE-SALTED NUTS

Preheat the oven to 180°C and line a baking tray with greaseproof paper. In a bowl, mix together 2 cups of raw nuts such as almonds and cashew nuts, 2tbsp maple syrup or raw honey, 2tsp coarse sea salt and 1 tsp instant espresso powder. Spread the nuts evenly onto the baking tray and bake for about 10 minutes, turning halfway through. Remove from the oven and allow to cool before eating.

C

offee is up there as one of the most popular drinks worldwide, with more than 400 billion cups being consumed each year. And the good news is that it has heaps of health benefits. But we’re not talking the type loaded with cream, syrup and sugar. The good stuff is straight-up plain black. It’s loaded with antioxidants, which are becoming increasingly important to help your body combat free radicals created by a poor diet, medications, toxins and pollution. The other main component of coffee is caffeine, which is a psychoactive substance. Effectively, when you drink coffee, the caffeine enters your bloodstream and then travels to your brain. Once there it stimulates your nervous system, reducing tiredness and increasing energy. At the same time, it

also increases adrenaline levels in the blood, putting your body into ‘fight or flight’ mode temporarily, and thus preparing your body for physical exertion. The caffeine then makes the fat cells break down body fat, releasing it into the bloodstream

A cup of coffee 30 mins before exercise can actually boost performance by around 11-12% as free fatty acids and therefore making them available to be used as energy. A cup of coffee 30 minutes before exercise can actually boost physical performance by around 11 to 12 per cent.

Research also shows that coffee can help prevent type 2 diabetes and reduce the risk of liver disease. In fact, just three cups a day can reduce the risk of liver cancer by around 50 per cent. With more than 1,000 biologically active compounds in coffee, it is also good for helping prevent neurodegenerative conditions such as Parkinson’s and Alzheimer’s. Coffee also contains some B vitamins, magnesium and potassium and can increase memory, mood, reaction times and general cognitive function. Just be cautious if you’re not a good sleeper, as the caffeine can block adenosine, a neurotransmitter that promotes shut-eye. Too much coffee can also keep the body in a state of ‘fight or flight’, so try to limit your intake to no more than 2-3 cups of black coffee a day to ensure you get all the health benefits without the downsides.

FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING

March 2017 | womensfitness.co.uk 109


Next issue

Get fit for less!

PICTURE: SHUTTERSTOCK

Healthyonabudget ►The 10 hacks you’re not doing... yet ►Fave free apps for you to download ►The purse-friendly diet

PLUS

►8 �ecipes �or glowing skin ►Do-any�he�e 30-minute �at-burning wo�kout ►The Healthy Food & Drink Awa�d Winners 2017

LE A S N O CH

8 MAR 2017

March 2017 | womensfitness.co.uk 110


Nourish

Power up

Thesecrettohealthandhappiness?It mayverywellbe foundinthesetastyrecipesbyflexitarianRensKroes

→ March 2017 | womensfitness.co.uk 111


Nourish Breakfast muffins Don’t be fooled by their sweetness: these muffins pack a serious power breakfast punch. I usually make about 10 of these at a time so I can eat them as a snack or take them with me for breakfast during the week. This recipe calls for mulberries, but you could just as easily use apple chunks, blueberries, or even jam, if you prefer. These muffins are also a tasty, fun, nutritious breakfast for kids. Ingredients (makes 10 muffins) ♦ 100g whole oats ♦ 1tsp baking powder ♦ 2 ripe bananas ♦ 3 eggs

♦ 2tsp ground cinnamon ♦ 2tsp pure vanilla extract ♦ Pinch of salt ♦ 100g dried black mulberries

1

Preheat the oven to 180°C/ gas mark 4. Place liners in 10 cups of a muffin tin. Combine all the ingredients, except the mulberries, in the blender and process until smooth. Pour the mixture into a bowl and add the mulberries. Stir well. Spoon two tablespoons (30g) of the mixture into each of the lined muffin cups, and bake for 30 minutes. Have a look at them every now and then to make sure they don’t brown too much or too quickly.

2

3

Rainbow salad Keeping in mind that the more colourful, unprocessed food we eat, the more nutrients we consume, this rainbow of a salad is about as healthy as it gets. Having lots of colours on

112 womensfitness.co.uk | March 2017

your plate can prompt you to eat more, but that’s not a problem with this salad. Ingredients (serves 1) Salad ♦ 50g lentils ♦ 480ml water ♦ Sea salt, to taste ♦ 1 large carrot ♦ 1 avocado

♦ 8 cherry tomatoes ♦ ½ courgette ♦ 2 heaped tbsp (30g) houmous Sour salad dressing ♦ 1tbsp (15ml) lemon juice ♦ 1tsp tahini ♦ 1tsp apple cider vinegar ♦ 3tbsp (45ml) olive oil ♦ 1tsp honey ♦ Sea salt and black

pepper, to taste

1

To make the salad, place the lentils and the water in a saucepan and bring to a boil over high heat; lower the heat and simmer for 30 to 35 minutes, until tender. Drain the lentils and sprinkle with a pinch of sea salt. Grate the carrot, slice the avocado and tomatoes,

and use a spiralizer to slice the courgette into ‘noodles’. Arrange the vegetables on a large plate or dish as shown in the photo. Spoon the houmous on top, somewhere in the middle. To make the dressing, combine all the ingredients in a small bowl. Stir well and pour over.

2


Take an afternoon to relax and roll some sushi with your lover or your friends

Quinoa sushi All you can eat! I’m not kidding, because this sushi is incredibly healthy. Take an afternoon to relax and roll some sushi with your lover or your friends. This sushi is perfect when you’re entertaining, but it’s also great for an evening meal or as a post-workout snack. Ingredients (makes 4 sushi rolls) ♦ 200g quinoa ♦ 1 organic vegetable bouillon cube ♦ 150g organic tofu

♦ 100g sushi-grade salmon or tuna ♦ 1 avocado ♦ ½ cucumber ♦ 1 large carrot ♦ 4 nori sheets ♦ Mayonnaise, optional ♦ Sesame oil, optional ♦ Cayenne pepper, optional ♦ 4tbsp (60ml) soya sauce ♦ 4tsp wasabi

1

Rinse the quinoa in a sieve, transfer to a pot, and cook in water with the bouillon cube according to packet instructions. Allow to cool. In the meantime, give the tofu and fish a rinse and pat dry. Slice the tofu, fish, avocado,

2

cucumber and carrot into long, thin strips (about the length of the sheets of nori). Place one-fourth of the quinoa on a nori sheet and top with mayonnaise (if using). Lay some strips of tofu, fish, and vegetables close together, lengthwise, on the quinoacoated nori sheet. Sprinkle with a bit of sesame oil and a bit of cayenne if you like it spicy. Now roll the sushi tightly, either by hand or using a rolling mat, and wet the edge of the nori at the end to seal the roll. Using a sharp knife, slice the sushi into pieces. Serve with soya sauce and wasabi.

3

→ March 2017 | womensfitness.co.uk 113


Nourish

Courgette boats This creative courgette dish looks so fantastic! If the food on your plate looks good and is colourful, you’ll automatically eat more of it. And in this case, you don’t have to feel guilty about eating lots, as these are super-healthy! Ingredients (serves 4) ♦ 450g organic chicken breast ♦ 1tbsp (15g) coconut oil ♦ 120g brown rice ♦ 1 organic bouillon cube ♦ 2 courgettes ♦ 1tbsp (15ml) olive oil ♦ 2 small red onions ♦ 8 large mushrooms ♦ ½ bunch parsley

♦ 12 basil leaves ♦ Leaves of 4 sprigs thyme ♦ 2tsp curry powder ♦ 1tsp turmeric ♦ 1tsp Laos powder (galangal powder) ♦ 2 pinches of cayenne pepper ♦ 3tbsp (45ml) tomato sauce ♦ Sea salt and black pepper, to taste ♦ 3 cloves garlic

1

Preheat the oven to 180°C/ gas mark 4. Rinse the chicken breast and cut it into small pieces. Heat the coconut oil in a frying pan and cook fully over low heat. Stir well from time to time. Rinse the rice and cook it in a pot with water and the bouillon cube following packet directions. In the meantime, cut the courgettes in half lengthways. Scoop out the flesh

2

(reserve in a bowl) and brush the four hollow courgette halves with olive oil. Place them in an ovenproof dish and bake for about 10 minutes. Next, chop the onions, mushrooms, parsley and basil, and add to the courgette flesh in the bowl. Then add the cooked chicken, thyme, spices, tomato sauce and salt and pepper to taste. Press the garlic over the bowl using a garlic press. Stir to combine well. Remove the hollow courgette halves from the oven and spoon the filling into the ‘boats’. Put the filled boats back in the oven for another 10 minutes. Remove from the oven and sprinkle two tablespoons (20g) of cooked rice over each courgette half.

3

4

WA N T M O R E I D E A S ? To buy Power Food: Original Recipes for Happy Healthy Living by Rens Kroes (£16.99, Fair Winds Press) for the special price of £12.99 (incl UK P&P), call 01903 828 503 and quote ‘QPG460’.

114 womensfitness.co.uk | March 2017


Good noodles Soba noodles are made with buckwheat flour, so they’re extra rich in minerals and protein. Add some organic shrimp, sea beans and lots of spice, and you’ve got yourself a tasty dish. Ingredients (serves 4)

♦ 200g snow peas ♦ 1½l water ♦ 1 organic bouillon cube ♦ 200g soba noodles ♦ 1tbsp (15ml) sesame oil ♦ 1tbsp (8g) minced ginger ♦ 1 spring onion, chopped ♦ 1 red onion, chopped ♦ 4 cloves garlic, minced ♦ 300g organic peeled shrimp ♦ 7tbsp (7g) chopped fresh coriander ♦ 50g sea beans (samphire)

♦ 1tsp turmeric ♦ Sea salt and black pepper, to taste ♦ ½tbsp agave syrup ♦ 1tbsp (15ml) tamari ♦ 1tbsp (8g) sesame seeds ♦ ½ lime

1

Cook the snow peas in a pot of boiling water for about 10 minutes. In the meantime, boil the 1½l of water for the soba noodles, add the bouillon cube, and

Raw ‘Oreos’

WORDS: AMANDA KHOUV PHOTOGRAPHY: ANNE TIMMER

When I lived in New York, I saw everyone devouring these cookies. They are divine. But when you look at the packaging, you know you’re not making your body very happy by eating them. Not to worry!

The more colourful, unprocessed food we eat, the more nutrients we consume

Ingredients (makes 12) Cashew cream ♦ 130g raw cashews ♦ 2tsp water ♦ 1tsp pure vanilla extract ♦ 1tbsp (15g) coconut oil, melted ♦ Pinch of salt ♦ 1tbsp (15ml) agave syrup

cook the noodles for about 10 minutes over low heat. Remove the peas from the heat and drain. When the noodles are cooked, drain them using a sieve and rinse with warm water. Heat the sesame oil in a frying pan, add the ginger, onions and garlic, and sauté for a few minutes. Heat the shrimp in a separate pan with a little sesame oil for a minute or so, and then add

2

Cookies ♦ 100g dates, pitted ♦ 50g oatmeal ♦ 180g almonds ♦ 120g raw cacao powder ♦ ½tsp ground cinnamon

1

To make the cashew cream, soak the cashews in water to cover for four hours. Drain. To make the cookies, soak the dates in water to cover for about 15 minutes. Drain. Add the cookie ingredients in the order they appear, bit by bit, to the blender. Blend well until the mixture is finely ground and forms a dough. Remove the dough from the blender, place it on a sheet of parchment

2

them to the onion mixture along with the snow peas, coriander, sea beans, cooked noodles, turmeric and a bit of salt and pepper. Add the agave syrup, tamari and sesame seeds, and stir well. If you’d like, press another clove of garlic into the mixture and sprinkle with the juice of ½ lime. And there you have it! A healthy Asian recipe! Màn màn chi!

paper and roll it out using a rolling pin. Using a cookie cutter or the lid of a jar, cut the dough into small circles. Place the cookies on a plate and when you have cut all the cookies, put the plate in the fridge. Wash out the blender, then fill with the ingredients for the cashew cream and mix until creamy. Transfer the cream to a small bowl. Remove the cookies from the fridge, spoon a teaspoon of the cashew cream onto a cookie and top with another cookie so that the sandwich is formed. Repeat until there are no cookies remaining.

3

March 2017 | womensfitness.co.uk 115


Crafted with care & packed with the goodness

of wholefoods, our delicious bars are bursting with nutritious energy & fibre, rich in Vitamin E and omega 3 with a whopping 5g protein per bar!

Go loco for coconut!Our toasted coconut flakes and creamy coconut oil are rich in fibre, vitamins and minerals. We’ve got a lovely bunch!

Grab one to munch on the go from the free-from aisle of

Sainsburys, Tesco, ASDA, Morrisons, in health foods shops, Wholefoods Market and online with Holland & Barrett and Amazon.

Gluten, wheat & dairy free. Suitable for vegetarians & vegans perkierfoods

@perkierfoods

perkier_foods

www.perkier.co.uk


Promotion

Three steps to beautiful skin

Use code WF17 for 2 for £9.99

Kickstart 2017

Get in Motion early in 2017! Kickstart your New Year with Motion Nutrition's Organic Pre Workout Energiser. 100% organic and made exclusively from superfoods, this vegan potion is guaranteed to get you moving and feeling fabulous post holiday. ►Get 20% off your order using code WOMENSFITNESS, only at motionnutrition.com

More than just a face mask, maskorea provides a complete home facial. Each pouch contains a pre-mask foaming cleanser, second-skin mask and post-mask night cream. We love this range, especially Instant Glow for an immediate pick-me-up. ►£7.99, maskoreamasks.com.

Face fix

WF edit Fantasticofferstohelpyoulookandfeel yourverybestallday,everyday Weight-loss wonder

Looking to lose weight? Skipping meals? Can’t stop snacking? Here’s a big tip: mySisterhood has been formulated to help you lose weight! ►Vegan ►Green Tea ►Aloe Vera

►Black Seed ►Stevia Available online, delivered worldwide. To get your exclusive 20% discount, use code womensfitness20. It's a small price to pay for a better, healthier you. ►From £2 per meal, mysisterhood.co.uk

Repcillin Baobab Oil Facial Moisturiser with Crocodile Oil is easily and quickly absorbed by the skin, leaving no oiliness or greasiness. It is highly moisturising, soothing and an emollient and is ideal to help treat dry and damaged skin. Its soothing properties are helpful for eczema and psoriasis treatments due to the high content of omega-3, 6 and 9. It also helps to improve skin elasticity, encourages regeneration of skin cells and does not clog the pores. ►£19 for 30ml, repcillinpure.co.uk

Low-cal noodles!

Tuck into the lowest-calorie pot noodle in the world and the first shirataki-based pot noodle to be made. Winner of Holland and Barrett's Healthy magazine, Best Weight Management product 2016 the Zero Noodle Snack Pots are a quick and simple lunch or snack choice and only need the addition of boiling water and a quick stir. ►£2.99, zeronoodles.com

The essential skin salvation

For targeted skin nourishment, multi award-winning Barefoot SOS Face & Body Rescue Cream works with your skin’s natural defences to soothe, comfort and replenish. With a blend of active botanical plant extracts, this 98% natural formula provides on-the-spot relief and protection for extremely dry & sensitive skin. ►From £10.50,barefoot-sos.com

TO ADVERTISE IN THE WOMEN’S FITNESS DIRECTORY, CALL 020 7907 6383


Last word

Wheely fab abs

For an ab-fab home workout, the GoFit Extreme Ab Wheel challenges your abs, obliques, back, hips and glutes for a total core workout. Throw in results on your chest, arms calves and hamstrings, and this is one piece of kit your whole body will benefit from.

WE LOVE!

❒ £55.27, uk.

stay inspired bodybuilding.com

Wise words

‘In 2010 I was severely obese. I knew I needed to make a change. Never one to shy away from a challenge, I set myself a goal – to be on the cover of Men’s Fitness. After some false starts I found the key for change: education. In November 2012, way ahead of schedule, I was featured in MF. My new goal is to inspire others. Now, I provide people with the nutritional and training knowledge they need to meet their personal fitness objectives.’ Daniel Wheeler, director of Life Changing Fitness, lifechanging.fitness

Love life, keep fit and feel fab with this month’s motivational tips and must-haves

Niftyfootwear

Cocorose London has created a range of foldable flats that are stylish, high quality and extremely easy to stow away in your bag. They’re made with double cushioned insoles and padded Achilles heels to provide your feet with as much comfort as possible. These chic Barbican Black & Pewter Lace ballerinas have definitely caught our eye! ❒ £50, cocoroselondon.com

Seize the day

Do you sometimes spend your days feeling disengaged from the rest of the world? How to Live a Good Life: Soulful Stories, Surprising Science and Practical Wisdom by Jonathan Fields is full of touching stories and helpful advice that will uplift and encourage you to live your life to the full. ❒ £12.99, Hay House

@mind_body_bowl will add a burst of positivity to your

Instagram feed. Annie Clarke is a London-based yoga teacher and personal trainer with a penchant for smiling and living a healthy life. Prepare to find yourself trying to emulate her extraordinary yoga poses and picture-perfect breakfasts.

122 womensfitness.co.uk | March 2017

Want more inspiration? Turn to page 50 to subscribe!

WORDS: SABRINA BARR

INSTACRUSH

NEVER MISS AN ISSUE


FOR AN ACTIVE LIFE

Spring all year round... If you are looking for a daily supplement to give you extra support from within, Jointace® has been specially formulated by Vitabiotics’ experts to provide premium nutritional care. With a unique combination of nutrients, and vitamin C which contributes to normal collagen formation for the normal function of bone and cartilage.

ADJONSPRINGP 18-10-16E

Britain’s No.1 Vitamin Company* From , Superdrug, supermarkets, chemists, Holland & Barrett, health stores & www.jointace.com

*Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 18th June 2016.



10dfvdfv